BOOTCAMP RULES
1. Eat three proper meals a day.
You must eat breakfast. It doesn’t have to be a lot, and it doesn’t have to be absolutely first thing, but
you must have something. For the rest of the day, if you’re eating enough food and especially
enough fat, you shouldn’t be hungry between meals. But if you are hungry, eat something. (Hard
boiled eggs make a great snack). After the first two weeks of Bootcamp we will relax this, but these
two weeks are critical in terms of helping you switch easily to a low carb way of eating - and if you
start to feel hungry, it makes things much harder! Eating this way will ensure that your blood sugar
levels are kept stable, which will mean that you are much less likely to experience hunger. A typical
high carbohydrate diet can mean that snacking is a routine part of your day. Once your blood sugar
levels are stable, by eating low carb, you should find that you no longer want to snack. But the rule
of thumb here is ‘if you are hungry, eat!’. (Just make sure you are only choosing low carb snacks, of
course!)"
2. Avoid processed foods.
Focus on pure, natural protein as the basis for your meals - meat/fish/eggs. Things like sausages,
ham, bacon, pre-prepared burgers etc should be avoided as much as possible. You can have them,
but just not at every meal, every day.
3. Eat lots of fat.
Eating fat will not make you fat. Honestly! But it will keep your appetite satisfied, and it sustains your
body’s energy requirements perfectly. Fat does not provoke an insulin spike, unlike carbs which do
(a lot) and protein (a little). Fry in butter, add butter to vegetables, eat salad with a home-made
vinaigrette dressing (not made with balsamic vinegar though, as this is too sweet), add mayonnaise
where you can (just check the carb count on your mayo first). Eat fattier cuts of meat – e.g. pork
belly, roast chicken with the skin on and/or eat the fat off your lamb chops. Absolutely no low
fat/light/’Lite’ foods of any kind!
4. Make sure you are eating vegetables and salads with your food.
This is where your carbs should come from, and this is non-negotiable. But choose only those
vegetables that are on the allowed list. Make sure that you focus on eating those vegetables that are
under 5g carb per 100g, and this will ensure that your carb counts are kept low. You don’t have to
weigh/count carbs – this is one of the great joys of this WOE (way of eating), but if you’re new to low
carbing it can be helpful to weigh your portions of veg in the early days, just so that you know how
many carbs are in the sort of portions that you like to eat.
The vegetable carb counter is helpfully colour-coded into green (eat freely), amber (go easy) and red
(best avoided as much as possible), which will help you to make your choices.
5. Be careful about dairy (apart from butter, which is unlimited).
Dairy can impede weight loss for some people. If you are drinking tea/coffee with milk or cream, try
to restrict yourself to max 2 cups per day. There are a lot of carbs in milk, so if you are having
several cups of tea/coffee per day, you will quickly rack up your daily carb count (e.g. 1 medium latte
contains more than 12g carbs!) You may eat cheese but again, don't overdo it. Full fat yoghurt is the
best way to include dairy in your diet - but beware, it does contain carbs. You should choose one
that’s 10% fat – most of the supermarkets have a Greek yoghurt in their premium ranges with this
amount of fat.
6. You must drink a minimum of 2 litres of water per day.
The more weight you have to lose, the more water you should drink.
This is from
www.low-carbdiet.co.uk/:
Water is essential to weight loss for those who follow a low carb way of eating. The minimum
consumed in a day should be:
Your Weight----Litres
140lbs-----2.5
160lbs-----3.0
180lbs-----3.0
200lbs-----3.5
220lbs-----3.5
240lbs-----4.0
260lbs-----4.5
280lbs-----4.5
300lbs-----5.0
320lbs-----5.5
340lbs-----5.5
360lbs-----6.0
380lbs-----6.5
400lbs-----6.5
High levels of ketones in the blood stream can lead to a reduction in ketone production, therefore
being well hydrated could aid in keeping the levels low and ketone production ongoing. Consuming
enough water can have many other positive side effects, e.g. it aids your kidneys with the processing
of protein, reduces the retention of water, helps with preventing constipation, and reduces the levels
of ketones released by your breath, which in-turn will reduce breath odour.
However, drinking a lot of water can mean that you also need to keep an eye on your electrolyte
balance. You need to make sure that you are consuming sufficient sodium and potassium. On a low
carb way of eating, we should eat more salt, so make sure that you are cooking with salt and adding
salt to food, if you like it.
Good, low carb, sources of potassium are spinach (raw), avocado, mushrooms, courgettes and
asparagus, as well as salmon and yoghurt.
7. No alcohol.
Alcohol is the easiest source of fuel for the body to burn, so it will always use this first before it starts
to burn any fat - which is why you need to restrict it, especially in the first two weeks of Bootcamp,
when we are encouraging the body to stop using carbs for its source of fuel and turn to fat-burning
instead. If you really can't do this - at least try and restrict it to the weekend. Vodka with soda is the
best thing to drink. Or Champagne, red wine or dry white wine.
8. No fruit.
Really. Seriously. Honestly. None at all. Zilch. Nada. After the first two weeks of Bootcamp you will
be able to introduce certain fruits, in moderation, but at this stage fruit is simply too carby. We are
also trying to break the addiction to sweet things, so cutting fruit out is part of this process. If you are
getting all your carbs from vegetables and salad, you will be getting all the nutrients and fibre that
you need.
9. No nuts/seeds.
Although they are a good source of nutrition and contain lots of fat – which is great for us – they also
contain carbohydrate and, because they’re so moreish, you can quickly end up eating a lot of carbs.
When we move to Bootcamp Light, after the first two weeks, you can re-introduce these, but be
careful and go easy.
10. No sugar or artificial sweeteners.
Sugar is an obvious ‘no no’, but artificial sweeteners are also an issue. One of the aims of this way
of eating is to eat pure and natural foods, so including sweeteners is not recommended. Some
people find that artificial sweeteners can impede their weight loss, and there is some suggestion that
your body can respond to sweeteners as if they were sugar, by releasing more insulin - and
therefore laying down fat. Given that the aim of Bootcamp is to help us lose our sweet tooth and
addiction to sweet things, then it is a good idea to avoid sweeteners altogether in this first two
weeks.