Week 4 - Summer Low Carb Bootcamp - Wherein we totes commit

[BigStickBIWI]

OK. It has come to my attention that there has been a lot of slippage going on over the last few days

Low carbing is not a very forgiving way of eating. It isn't like following a low calorie diet, where one meal or one day can compensate for another.

If you're low carbing then you have to commit to low carbing all the time.

Once you reach your target weight, then this isn't necessarily the case, but whilst you're losing weight, you really do have to keep your carbs low. If you don't, then all you're doing is constantly messing with your blood sugars.

And, if you have a massive increase in carbs, you are constantly re-filling your glycogen stores, which means your weight could go up by as much as 7lbs. And you're stopping your body shifting from carb-burning to fat-burning, because you're having to deal with all those pesky carbs.

So, here is the Spreadsheet of Fabulousness for you to confess all

Let's make sure that we really commit and get shot of that weight.

Coconut cream is hideously high in carbs.

oh really BIWI? I thought coconut cream was ok in this WOE? Better than coconut milk.

They were in the car...and I only ate about that many, but still A lifetime of sugar addiction is hard to lose

Any suggestions for easy low carb snacks for when I'm working? I work from 5.30 till 11 and find that I get ravenous around 8-9pm. I usually have my main meal with the DC at 5pm before going out to work. In an ideal world, I would eat around 7pm but this isn't ideal.

It's worse at weekends as I start work at 3pm so eat about 2 and then have to go all night with only five minutes here and there to try and eat and drive at the same time.

Hey all,

Ok, breakfast today was scrambled eggs and mushrooms fried in butter
Lunch - mushrooms and spinach in cream with salad
Dinner will be pot roast beef with some veg and gravy.

There is fish pie on the menu this week, but it hasn't got mash on it - it's got sliced potato, so should be quite easy to pick that off and just eat the fish and sauce

Don't think I've drunk enough water today though, must get to work on that!

BIWI - yep, know that heavy feeling. I think running on an empty stomach just stops my body from having to do too many things at once.

Lacka - this is what I take for snacks when I'm going to be out all day - cold low-carb sausages, chunks of cucumber and celery, wrapped cheese portions, hard boiled eggs, couple of nuts (not all at once). Or if I know I will be out I just bung an extra egg in my breakfast and that stops me worrying about snacks. Can you protect any time to sit down and have some of my list for a meal?

Oh no - sorry - coconut cream isn't too bad - it's creamed coconut that's really high in carbs. Although, I think that was probably what captainmummy was referring to, as she talked about the solid block.

For reference:

Creamed coconut - 22.1g carbs per 100g
Coconut cream - 1.8g carbs per 100ml
Coconut milk - 3.4g carbs per 100ml

All based on Blue Dragon branded stuff.

LackaDAISYcal - if you're getting hungry only 3 hours after you've eaten, it suggests that you're

a) not eating enough
b) not eating enough fat

What kind of meal are you eating at 5.00pm?

Captain, Asian supermarkets do jars of coconut oil, usually much cheaper than the main supermarkets.

Lacka, I also think your friend might be talking bollocks. Zoe Harcombe does say if you are going to cheat, do it all at once (as Willie says re the chocs), but she doesn't advocate it - it is more damage limitation.

Your friend may be thinking of James Duigan, who suggests having a proper cheat meal every week.

Phew! I have coconut cream in abundance.

I'm feeling better today thanks Maid and BIWI, but my back (chronic pain) is really bad and I'm worried about money and I'm finding it almost irresistible not to dive into a bottle of chilled white at 6 o'clock. Someone needs to hit me with a big stick...

B - smoked salmon chopped up in loads of creme fraiche with 'caviar'. Ultra- food-fussy DD is medium-carbing with me and she looooooves this breakfast!
L - mashed avocado (I can finally face them again!) with prawns, watercress and a squeeze of lemon
D - no idea yet.

Lacks - your friend may be talking about carb- backloading which is a technique/ woe used in bodybuilding.
You do a very extreme work out and then eat loads of sugary junk food. The idea is that your muscles are crying out for sugar and refined stuff is the most easily absorbed at that time. So in theory you make bigger gains. Somewhat confusing as traditionally its just protein that you need for muscle growth.
Its something I will be investigating further and probably trying when I get to goal.

tonight I had spag bol, served over courgette ribbons cooked in butter. Mince was normal, not extra lean, and I added olive oil. There was onion in there, but only a teeny tiny one.

lunch was pan fried salmon, poached egg and leaves with home made french dressing.

I think perhaps it's more a case of boredom or habit. Will try drinking water to see if the hunger goes.

And don't hit me with that stick, but I save my one can of pepsi max for driving in the car at night. Could that be causing a sugar craving? Will knock it on the head I promise, and leave my wallet at home!

I'm on holiday next week so hopefully that'll help me break the habit.

Ok I'm confused now - coconut cream is the stuff in a can, right? Coconut oil is the stuff ina jar, confusingly not oil at all abut solid?

Creamed coconut is the solid stuff in a box?

BIWI, is there a certain amount of carbs we shouldn't exceed? I mean with no cheating, just with "good" ingredients.
I think I eat lots of vegetables with my meals to feel full after meal (white cabbage, radish, cucumber...)

LackaDAISYcal - I hate to say it, but I really do think that you should be knocking the Pepsi Max on the head - especially if you're still having sugar/sweet cravings.

captainmummy - coconut oil is in a jar, white and solid at room temperature. Creamed coconut is the solid, white/waxy stuff in a box.

MrsCoyote - on Bootcamp, the whole idea is that we don't need to count or weigh anything; as long as you follow the rules, and only eat veg on the allowed list, and focus on eating those that are 3g carbs per 100g or less, then you will be fine. In terms of 'being full', if you're eating plenty of fat then this will take care of that. You don't need to pile up loads of veg to do this! (That would actually be too low in fat and protein and too high in carbs).

If you're feeling hungry between meals, this is a sign that you're not eating enough and not eating enough fat in particular.

crabby - I don't think hitting you with my big stick would really help though, would it Sorry you're in such pain. I'd have the wine

Thanks for your advice, BIWI.
and focus on eating those that are 3g carbs per 100g or less is impotant.

BTW, how much fat is enough fat?
I ask because I think that my sence of fullness is somehow broken, I tend to eat quite big meals

Today was ok for me:
B- cucumber, Philly, pepper and ham
L- pork chop (fat on) and salad leaves, cucumber, pepper, dressing
D- pork kofta curry - pork mince, onion (I had two left over and will get shallots from now on) and seasoning, in a curry sauce made of spices, onion, coconut milk - yummy! Served with cauliflower rice and buttered broccoli.

Today i have eaten eggs. I don't actually want anything to eat. well i do but what i want is very very not allowed. And i really dont want anything that is allowed. I have, however, eaten.

Breakfast - 2 hb eggs
Lunch - last night's leftover chicken and veg with cream cheese, quite a small portion
Snack - pkt pork scratchings, lump of Brie, slice of ham wrapped in slice of Edam, teaspoon of PB (god I clearly snack waaaay too much when at home - London all day tomorrow which will knock that on the head)
Tea will be sausages with something

I'm travelling all day tomorrow and will need to think about what I can eat on the train so I don't slip up and buy something bad on a whim.

couch25cakes if you can get to m&s thy have loads you can pick up and take with you such as chicken pieces or king prawns with a dip.

blackaffronted could you amend some of the recipes by jack malone (the woman who feeds herself and son on a tenner a week?)

I'm annoyed cos I just noticed the last few posts I've written on these threads haven't posted!

Anyway I'm away with work (as usual) and there has been a bit of carb/alcohol creep so I haven't lost anymore weight. The m&s snack pack things have been a godsend for lunches but this morning I realised that as its an express hotel I'm in it only does cereal and toast for breakfast so I bought some blueberries to go with yogurt.

I know why I eat this way but it sometimes annoys me that I have to if that makes sense?

Travelling/being on-the-go makes it much harder, doesn't it, AungieMaggie? But M&S Simply Food helps - and there are more and more of them cropping up at various railway stations.

couch - things I buy from M&S when I'm travelling:

• individually wrapped portions of cheese
• salad bowl - in amongst the myriad of salad bowls there may occasionally be one that doesn't have pasta/potatoes/rice or noodles!
• cooked prawns (some of them have lovely dips, but check the carbs first)
• any sliced meats
• various tapas/antipasti - they all vary so check the carbs

The good thing is that there's usually plenty to choose from (although it may also end up costing you a fortune of course!)

MrsCoyote - no need to worry! If you're hungry, then eat. On this WOE you're looking to change what you're eating from carbs:protein:fat - which is what most people eat in the UK - to fat:protein:carbs

It's quite difficult to eat too much fat, as it is so satiating! Unlike carbs, which you can keep on, and on, and on eating.

I need an alternative to cheesey bread dough balls. Any ideas?

What for, NSNS? Bread is difficult to sub