Tell me how to low carb

[Torrorosso]

That's it really. I've lost some weight on phase 1 of the Harcombe diet, but I'm maintaining rather than losing on phase 2.

What are the basics I need to follow? Preferably an online reference source I can use on my phone.

Thanks all

Come and join us on Bootcamp!

here's a link to the current chat thread If you click on the link to the spreadsheet in the OP, you will see Bootcamp rules on one of the tabs at the bottom.

Next 'formal' Bootcamp starts on 9 September, but lots of us still doing general low carbing at the moment. Lots of support and general advice.

Thanks, I'll do that. One quick question - is skimmed milk ok? I usually have a couple of skinny decaf capuccinos, without chocolate, every day.

Milk is generally something you need to be careful about, as the carbs can add up quite quickly. Full fat milk is better - cream is best! Capuccino is probably not your best choice as I think it uses quite a lot of milk, doesn't it?

The other thing about dairy is that quite a few people find that it can impede their weight loss, so keep an eye out for that as well.

(I don't like cream in my coffee and I have never given up drinking coffee, but it is something you need to be aware of)

One of the things about the WoE is changing your mind set. I now buy full fat (blue top) milk for my tea and coffee (actually use less mil to get the right "colour") and now order an Americano rather than a cappuccino.

It has the added advantage of being cheaper!

How does today look so far?
Breakfast- 2 boiled eggs, I carrot
Decaf tea and coffee with skimmed milk.

Herbal tea and 3 cups water this am.

Lunch: chicken salad - lettuce, tomato, olive oil, salt. Decaf Cappuccino with skimmed milk and chocolate sprinkled on top (no full fat milk available, but semi skimmed was possible - not sure which would have been best, cafe put choc on top before I said anything).
Small bar - 35g - 70 per cent dark chocolate

Not sure what to have tonight.

Does this sound ok, or has the chocolate and beverage count ruined it?

Would be better without the chocolate - but doesn't look as if there is enough fat in there. Did the chicken have its skin on? If so, that would have been a plus point.

Have something cooked in plenty of butter tonight!

No, skinless chicken breast - I think that's why I felt unsatisfied and wanted chocolate to fill me up.
I did have about a tablespoon of olive oil though.

Many thanks for the feedback, I'll be back with more questions I'm sure!

Ok - dinner was the Mark's Apple risotto with cauliflower 'rice' and loads of butter. Dh also made me a cup of tea and another skimmed milk cappuccino. I have indigestion now!

I'll buy some full fat milk tomorrow.

Could anyone let me know the difference between bootcamp
and bootcamp light - is the latter more gradual weight loss (which would suit me)?

Thanks in advance.

Boot Camp is a 2 week introduction which is strict but gets you into the way of low-carbing. The rules are in the Spreadsheet of Fabulousness which will be on the OP of any of the Boot Camp threads.

After 2 weeks you can choose to go on to Boot Camp Light which allow nuts (not too many), some berries and some (low carb) alcohol. Some of us do Boot Camp during the week and Boot Camp Light at weekends.

Thanks. Ok, no more coffee and tea. I've printed out the rules and will make a proper bootcamp start today.

A couple of cups of tea or coffee are ok

Some of us still have over 6 or more cups of tea and do ok although we do have to avoid BIWI's Big Stick

Can I do a hijack and ask a question?

How many carbs should you be eating (or not) in a day, and why do you have to eat so much fat.

thank you :)

On Bootcamp we don't count carbs. Just follow the rules and use the list of allowed veg (focussing on those that are 3g carbs per 100g as much as you can).

The overall rule of thumb, once you're in the swing of things, is that anything under around 100g carbs per day should see you losing weight. However, everyone is different and some people find that they can't tolerate many carbs at all.

The strictest plan is Atkins' induction, for 2 weeks, which is 20g carbs per day. More relaxed plans are 40-60g carbs per day.

Proportions of food that you should be eating are fat:protein:carbs.

Fat is very satiating, so will help to keep you full. There is also no insulin spike with fat, so the body isn't 'told' by your hormones to lay down fat. (It absolutely isn't true that eating fat makes you fat, in terms of your hormonal responses).

thanks for that info - Ive had a look at your spreadsheets and they are brilliantly easy to follow - think I might be joining you on your bootcamp

I can't find the spreadsheet - it takes me to a page where I have to register & log in, is that right?