Monday, 17 October 2011

Gym 2.0

This is more of a training blog than it is LCHF blog lately. The reason is there is nothing new on the food front. I eat low carb and it is going well. But running! I love it! So much to tell!

I usually do hill training on the treadmill. I managed it the first time but only because I decreased the speed to close to zero. The second time I had to stop after 15 minutes and the third time I wanted to die. Today I felt like superman. Strong, fast and unstoppable. I even added another 10 minutes sprint after the hill training.

It's days like this that I am happy I signed up to the gym. The weather was terrible. Stormy winds and heavy rain. I would never have gone out running in this weather. I don't mind some rain or the cold but I don't want to torture myself. Running should be fun and British winter is not the best time for fun running. Although to be honest it was absolutely amazing running on Saturday - sunny, warm and autumn colored leaves everywhere. So there are good moments too. And for the bad days I can go to the gym. Win-win.



Autumn run in the South west of England looks almost like this (http://1.2.3.11/bmi/www.shutterscript.com/wp-content/files/Autumn_Run/Autumn_Run.jpg)

Saturday, 15 October 2011

Running progress

I went running today. It felt so good I just kept going, and going, and going... I ended 13 km later :) Longest run so far and I had an average speed of 9.8 km/h. A good pace (for me at least) but I could still talk with my running partner. Marathon training is fun!

Now I am watching X Factor after having my first home made meal since three weeks. Yes, I know it's not very good but at least I enjoy cooking these days. We had salmon with vegetables in a cream sauce. Very tasty!

Sunday, 9 October 2011

10K run

Had my first organised run today since I took up running again. It started off pretty bad actually. I was so tired when the alarm went off this morning that I stayed in bed for a while. And fell asleep. Woke up 40 min later, had quick breakfast and rushed to the run. I was walking the 2 miles very fast to get there on time. Just to find out that my watch was still on central European time since my visit to Zurich earlier this week.

So I was one hour early.

But apart from that I am happy with the run. Finished in 62 minutes, next time I'll beat the hour! :)

Friday, 7 October 2011

Running going well!

Not much from me lately, things have been very busy lately.

BUT! I am still low carbing, still running and still all in for the 100 days challenge. My target was to make 20 KM / week but the last week I ran more than 40KM! Yesterday I did 10K at an average speed of 10KM/H - given that I wasn't even able to run 2 miles at a speed of 7.5 KM/H three weeks ago I think that's quite a strong improvement. I am participating in a 10K race on Sunday and really hope to make it below the hour :)

Haven't been home for two weeks and haven't been on a scale since. Next weigh-in is on Saturday in a week from now - well excited :)

Saturday, 24 September 2011

Low carb snack

I'm on the train again and since the cross country train refuse to serve something that is even remotely healthy I had to bring something to eat. So I went to the small corner shop and found some carb snack. How about that?
Mattessons have different kinds of seasoned chicken sold in small bags if 60 g. It's not good food, yeast and wheat is used for the seasoning, but it's better than most other snacks.
It's ridiculously expensive - 60 g meat for 1 pound. And that was on offer. But anyway. Good for crisis situations.

Thursday, 22 September 2011

I feel good!

It is amazing! I am so happy and full of energy. I went to the gym to do some aerobics today and I've eaten healthy and low carb. This is too easy :)

Monday, 19 September 2011

I heart running

This has been a good day with healthy food and third day running in a row. Only a short run. I'm gonna sign up for a gym so I can run on the treadmill in the winter. I hate that actually. Running on the treadmill. When I first started running I did different paths in the woods where I grew up. No cars, no people, just peace and quiet and occasionally some elks. I love that feeling of running in the wild where you can only hear the sound of your steps, breath and birds singing (and my dog chasing them). But I like running in the city, too. Especially since I moved around so much lately. Running up and down the streets is a good way getting to know your neighborhood. But not so much in the wintertime and that is why I went to the gym today. And jogged back home.

Tomorrow I am going to a running club. I am actually nervous. I never ran in a club before, what if they are all much faster than me? But today went a lot better than yesterday so I am hoping that tomorrow will be even better. Fingers crossed!

Saturday, 6 August 2011

100 days challenge

I am joining Räkan's 100 day challenge. Great to have some extra motivation and the more people the better.

The challenge starts on 8 August and ends on 14 November - 100 days - and everyone sets their own goals. My goal is to weigh less than 60 kg and to have run more than 250 km. That is an average of 18 km per week. Spread out on 3 running sessions every week that is totally doable.

Yay, this is exciting :-)

-1.5 kg in 6 days

Sounds like a tabloid headline but that is the result of the first 6 days. I know it is mainly water but I also feel lighter and less swollen so I am very happy with this. Now the challenge is to keep the positive trend and to stay motivated but so far, so good!

Friday, 5 August 2011

Home sweet home

I am a regular on the cross country service but this time I brought my own food. Very excited about coming home again after a week without a scale. Wonder if the scale will show results already? Feels like it, I have been quite disciplined in spite of some emergency food the other day. I wont weigh myself until tomorrow but it will be difficult to stay away...

Wednesday, 3 August 2011

Emergency food

All my good intentions of being well-planned and scheduling time for work outs and healthy home-prepared food vanished on my first day back in the office. After a long and chaotic day, my boss ordered pizza and I was too hungry to say no. I only had two small slices and I am still below my calorie limit though so I won't cry over spilt milk

Tuesday, 2 August 2011

Glamorous morning

I do not know what you did at 5:00 AM but I was frying lean ground beef for breakfast. Whatever you need to do to get skinny, right? Not sure this is an activity skinny people regularly engage in, but then I have never been one if them so what do I know?

I could not actually bring myself to eat anything though. Smelling raw meet in the morning certainly does not stimulate my appetite. But at least I am prepared for lunch.

Monday, 1 August 2011

Full of energy and motivation

After yesterday's soft start on my weight loss project, my official first day began with 2 eggs, fresh spinach and a handful of sliced mushrooms, all fried in a pan. Very tasty and I am still full although the meal just had around 300 calories. I wanted to take some pictures but decided to spare you since the pale eggs made it look quite non-appetizing. Wonder why. I did not remove the yolk and the eggs are supposed to be free-range organic eggs which usually have a strong color.

I am working from home today so I have more time for planning meals and cooking. The problem is when I am away. I have to be better prepared for stressful days so later on I will make some lunch boxes for the week with whatever is in the fridge. How many different meals you can make with spinach, zucchini, mushrooms and lean minced beef?

Sunday, 31 July 2011

Noom weight loss android app

I am testing some calorie counter apps for my phone and have just installed Noom weight loss, which is one of the highest rated apps in this category in the android market. I like the weight tracking and and the exercise section - but what's up with the food?

They try to make it as simplistic as possible and don't use precise measurements but rough estimates. Fair enough. But here is the big problem. Food is split into 3 categories - good, ok, and bad. Obviously these apps aren't made for low carbers, but I still want to keep track on what I eat. But these categories are just ridiculous. How can whole milk be a red item when wine and bear is yellow and ok? White bread is ok but egg with yolks is bad? And any fruit is good - no mention of banana or grapes being full of sugar.

Too bad, I kind of like the look and feel and that it is so simple but I definitely don't agree with how they categorize food.

Determination

For those of you who have been tracking my weight loss, you know that I am not doing too well. It is so weird. Not that I am not losing weight, but that I find it so difficult to do what I should be doing.

I am quite successful at what I do at work - I am hard-working, intelligent, and set myself very high goals --> high performance. I should be able to approach weight loss in the same way. I know what to do, which tools to use but still I always end up at square 1. All the determination and motivation I have for work is almost non-existent for personal projects.

But enough is enough. I was never good at prioritizing my private life and my work-life balance is not very balanced at all. This needs to change and finding time to prepare healthy food, exercise, and relax is a key part in that process.

But how? This might sound sad (?), but since I know what to do in the office I will think about my weight loss as a work project. Exercise and healthy eating will be part of my schedule. Full stop.

Deadline: 31 December (5 months / 22 weeks / 153 days)
Target: 56 kg (-12 kg)
Milestones:
* 4 weeks: Friend's wedding / -3 kg (really want to wear THAT dress...)
* 8 weeks: Celebrating end of studies and -5 kg /
* 11 weeks: Boyfriend's birthday present: -6.5 kg
* 14 weeks: Celebrating 60 kg with spa treatment!
* 18 weeks: 1 month and 2 kilos to go. Time to go shopping!
* 22 weeks: END OF PROJECT - TARGET REACHED! Going some place sunny and warm to celebrate!!

That's the plan. And no more shopping, not even bags or shoes, until I have lost 5 kg.

Friday, 29 July 2011

Low carb Italian food

Both my partner and I love Italian food so the choice of restaurant for a dinner out was never difficult.

Since I started the low carb diet I have stayed away from Italian places. For obvious reasons, I thought. But yesterday I was tired and boyfriend wanted pizza (surprise) so I gave in for the our Italian around the corner. And it turns out there are quite a few dishes to choose from. If you are dying for a pizza (and hardcore LCHF), have the topping and leave the bread. But no need to go to such extremes. In the salad section you should be able to find low carb meals but among the pasta dishes there is something for us! Real Italians don't serve that much pasta anyway but you can ask to substitute some of the pasta for vegetables. Sauces are often creamy and rich - perfect for LCHF. Soups are often low in carb as well but stay away from fried food like calamari and meatballs.

Enjoy your low carb Italian food :)

Saturday, 23 July 2011

Sleeping in

I had a fantastic evening yesterday. We went to a cafe with live music, had some wine and saw some great artists. No plans for today. I have no food at home so need to go shopping. Have not had salmon for a great while so that is today's dinner. With some creamy sauce, green beans and parmesan shavings. Nom nom.

Friday, 22 July 2011

Friday night

Enjoying life after a long week. Peace out.

Tuesday, 12 July 2011

Unhealthy fruit

I am back on the cross country train and I can't help to be amazed by the junk served. I just asked if they sell fruit and the sales guy didn't understand my question. Fair enough, I an a foreigner with some accent. So I asked again - and was offered danish pastry with raisins!!! Now I am wondering whether they actually have heard of fruit before??

My low carb focus is going good so I don't eat fruit anyway. I'd rather stay with babybel :) i

Monday, 11 July 2011

Cole slaw

Since I started low carbing i have discovered cole slaw. Never used to like cabbage but mixed with mayonnaise and carrot it is good! Sainsbury's has one version with less carrots - perfect for LCHF. 100 gram of cole slaw equals 3.5 gram of carbs - not too bad I think.

So today's dinner was - no surprise - cole slaw and grilled chicken breast. Very good! Tomorrow I will take the first train to work at 6:00. No time for breakfast at home. I packed some cheese and salami for the go. Life is good with LCHF :)

This week: low carb focus

In the last weeks I kind of lost focus on low carb. I have a new job and I am really struggling to make my schedule work. But I want to (and need to) improve my work life balance. It is not right to prioritize work over health and life quality. So enough is enough. This week will be a strict low carb week with well prepared breakfast packs for train trips and no more lunch from the vending machine!

Today started with a ham omelet, we'll see what dinner brings.

Monday, 4 July 2011

Travel food = junk food

In the UK there are almost no low carb snacks to eat on the go. None! Go to a train station and the only thing you'll find is chocolate, crisps and maybe some sandwiches. And on the train it is even worse. Pastries, more chocolate, BLT's - but not even a single piece of fruit. It's impossible to be on a low carb diet while traveling on a UK train unless you bring your own food. In fact, I think it is impossible to be on any type of diet on the train. Not cool.

Sunday, 3 July 2011

Djokovic on a gluten-free diet

Wimbledon champion Djokovic and I have two things in common. We both played tennis today and neither of us eat flour. Djokovic is a on a gluten-free diet and because I am a low carber I don't eat gluten either. Or any other carbohydrates for that matter.

Cool summer breakfast

Maybe it's just me but I don't like the idea of eating a warm and rich omelet on a sunny summer day. My favorite summer breakfast is Greek yogurt, nuts and berries.

Saturday, 2 July 2011

Low carb salad

This was my lunch today. A lovely salad with duck, crispy Italian ham and lentils. Lentils are not low carb but at least it's not sugar. And it was very good. Love meaty salads like this!


Friday, 1 July 2011

Marathon?

My running this morning really did not go to well... No wonder since I haven't been running for 2 weeks. This is not the way to train for a marathon. Especially on a low carb diet I need to train a lot to make the body used to running on ketosis. But I will get there, I am always up for a challenge! Next goal is Birmingham half marathon in October :)

Barbecue time

The best thing about the summer is the barbecue with friends in the evenings. And the second best thing is that it is really easy to make a barbecue evening a la LCHF.

Just take your favorite cut of meet, add some home made sauces based on sour creme or mayonnaise, alternatively some from the store but make sure they don't have any sugar (I'd stay away from the bbq-sauce...) Add some rocket salad, low carb vegetables (stay away from corn!) and you have a delicious low carb meal. If you're up for dessert get some cheese and wine or strawberries (not always but sometimes :)).

Going running

My marathon training is not going too well at the moment. Simply too much to do and I am terrible at prioritizing personal things when work is demanding. Definitely need to change that.

So today I am going running and then I will have a nice LCHF breakfast consisting of a mushroom omelet with cheese :)

Sunday, 26 June 2011

Summer feast

The summer has finally arrived to England. The weather is lovely and I am so happy to live in the south west of England right now. Pack the bag with healthy low carb treats like sausages, salad, good wine and nice company. If you aren't too strict with the carbs you can also pack some strawberries. That is how I spent my Saturday afternoon. Add to that a cliff with stunning view and you know there is no better way to enjoy the sun than exploring the beautiful coast of Devon and Cornwall.

Speaking about salads, my current favourite is Ceasar salad less the croutons. This is an old favourite, but instead of just a anchovy-flavoured salad sauce, I am adding anchovies to the salad. Canned fish is not the best thing to eat on a low carb diet because the water is often sweet, but this is so good and since you're not likely to eat excessive amounts of anchovy (?) I think it's ok :)

Sunday, 12 June 2011

Espresso with no sugar

If there is one thing that tastes awful without sugar but lovely with it's espresso. I am not a regular espresso drinker - haven't had one since I started low carbing. Today I tried the first sip without sugar and the bitter taste really isn't all that great. Sugar is a no go so went for sweeteners instead. Not optimal but I enjoyed my espresso anyway :)

Saturday, 11 June 2011

Baking low carb?

I am back in town and was planning on baking something today to surprise my boyfriend and his work buddies. Poor them have been working all night long and now they are back in the office again. I was thinking of doing something low carb first but since this is for them and not for me I am just going to make some muffins and not eat any myself instead. Much better than some quasi healthy low carb cake :)

Thursday, 9 June 2011

Complete absence

Sorry about no posts this week. I am away for work this week and next and have been quite busy. I'm tempted to blog about my job instead - I love it - but it's got nothing to do with LCHF or low carb and I don't want to bore you ;)

Anyway, I wanted to give a short update on the food. I neither have a kitchen nor a fridge and I haven't even been to a supermarket since last week. What do I eat? Those of you who know British food probably know what I am going through right now. And I am not in London but in a little small village with lots of pub food only. Yesterday I had to go for a panini for lunch (left most of the bread) - it seemed liked the best option next to fish and chips and pie.

Breakfast is a lot easier! I just finished a nice mushroom omelet with coffe (thank god for room service!). The hotel has many choices and the food is very good. I usually eat dinner back at the hotel as well, which means there are at least a few options to chose from. Yesterday's Chicken Ceasar salad with real anchovies was a dream!

Sunday, 5 June 2011

Going away

The next two weeks I will be staying in a hotel. Me like a lot because it means someone will clean my room and I don't have to pay for it. Unfortunately, it is not for holiday (I think I could use one but that's another topic). Anyway, I won't even have access to a kitchenette so I am quite worried about what to eat. I guess breakfast will be less of an issue. Dinner is my biggest concern. I don't want to eat out every night but if there if there is no other option I guess I have to. Life is great when your biggest concern is whether to eat out or not :)

Wednesday, 1 June 2011

Work life balance?

Whatever that is. I am good at many things but I am notoriously bad at prioritizing my own personal life. I guess I enjoy work too much?

There will be no running this week. Not a good sign for the first week after signing up for a marathon. I think the biggest challenge won't be to actually run the marathon but to schedule time for training. Every week. Week after week. Subconsciously, I think this is why I signed up for the race in the first place. I know I need training and don't give up on things. The only way to pull this one through is by staying determined.

Sunday, 29 May 2011

LCHF pancakes

Pancakes for breakfast on this sunny Sunday! I made these with ground almond, egg, and cream. I also added some psyllium seeds to make the dough thicker. The result was ok. They looked like real pancakes, but the taste can still be improved. Next time I'll skip the psyllium seeds and add some dessicated coconut instead.

Don't expect a non-low carber to give up his or her regular flour pancakes for these ones but it's definitely a good low carb alternative if you want to eat the same food as your company.


This is for 5 medium sized pancakes - 2 portions

0.5 dl ground almond (25 g)
0.5 tablespoon psyllium seeds
0.5 dl cream
2 eggs
Salt

Total of approx 4 g carbohydrates and 250 calories / portion
I haven't counted the psyllium as the body cannot extract any energy from the whole seeds (or something like that).

Saturday, 28 May 2011

I signed up for a marathon (help!)

Just to warn that this will most likely turn into a LCHF / running blog.

I just (pre-)registered for Edinburgh marathon. Almost exactly a year from now, I will be running 42.195 km. This has been a goal ever since I started running (jogging) but I never had the courage to sign up for a race. Now I am close to my worst running shape ever and to be honest I am not sure I can do this. Edinburgh is a fast race so I hope that means it is easy as well. But still. 42 km - there is no way I can get around without lots of exercise this year. I have some stressful work months ahead and will have little time for exercising but I am hoping this will keep me on track. I mean, it has to!

Have to start look for training plans. I am scared.

Friday, 27 May 2011

Unexpected

I didn't know Zuckerberg was interested in sustainable farming. Interesting initiative!

Thursday, 26 May 2011

A chicken in the oven

When I came home today after a long and rough day, my partner was grilling a whole chicken in the oven just for the two of us! Now there will be chicken for the next days. Last year we celebrated Thanksgiving and bought a 5 kg turkey (smallest available). Unfortunately, I got sick so no friends could come for dinner and we both ended up having nothing but turkey for about a week or so. I haven't actually had turkey since then ;)

Chicken I like a lot - and it is good low carb food, too. I eat mine with beans and dijon mustard sauce. Ttotally obsessed about dijon these days.

Best lunch for a very long time!

A salad with asparagus, sunflower seeds and duck topped with a mustard sauce - mm, how delicious is that? Very!

I wish I had a camera but you just have to imagine how it looked like. Think green and mustard. Now I am enjoying my first cup of coffee today. Very late for me but nice!

Wednesday, 25 May 2011

Black coffee it is

I decided to try latte this afternoon and give eggmilk a try. I've done eggmilk once before but then I used too much water (I think) and it turned out uneatable. But my second attempt was actually even worse.

I don't have a mixer (I haven't lived in one place long enough to collect such household things) but I tried to use a normal eggbeater. When I poured the egg into the pot with the melted butter the egg got too warm and started coagulate (?). It looked bad and tasted even worse and was definitely not something I was going to put in my coffee. I'm going to give up my old latte habit, that's probably for the better anyway.

Today I'm eating this

The only things I have in the fridge are eggs, butter and mushrooms. The freezer is almost as empty - only some vegetables and fish. That's perfect for a low carb day!

Brunch - 2 eggs sunny side up and too much coffee
Lunch -  Don't know yet. Lunch time is approaching but I'm not very hungry. Maybe I'll try a low carb latte made with "eggmilk" later in the afternoon...?


Dinner - Salmon with mashed cauliflower (like mashed potatoes but so much better)

Tuesday, 24 May 2011

LCHF goes global

LCHF has been around for a while in Sweden. I mean, Atkins is the father of low-carbing diets (right?) but since the Swedish doctor Annika Dahlquist started promoting LCHF in Sweden in 2005, the "movement" has become very popular in viking-land. Although Dahlquist was criticized at first (and she probably still is), she has continued to promote the diet and now LCHF is spreading around the world.

Most of my readers are from America, the UK and Australia but I thought most are expats like me who heard about the news from home. Now that super-blogger Jimmy Moore has started a new blog, I am not so sure it's all Swedes anymore.

I think this is really good news! It's not that I want to convert people to low-carbing, people can eat whatever they want, but I think it's great for people to know there might be an alternative way of eating out there that would suit them much better than the current fat-phobia.


My LCHF is about my choice of eating LCHF and how it works in practice. It's not always easy, sometimes I fall for cravings but this blog helps me to find the way back to a healthy life style and I hope it will help you, too!

Ultimate Body Press

Bodyrock.tv is a great resource for inspiration to work out at home. One of the things that can be used to work out at home is the Ultimate Body Press.

Picture from http://www.ultimatebodypress.com/

The Ultimate Body Press is a dip bar. It allows for a few variations but is really efficient. When it first arrived I wasn't able to do one single dip. One week later I can do three (poorly performed ;)) and I'm getting stronger and stronger. I can definitely recommend this one for someone who wants to increase strength but don't have access to a fitness studio.

Wednesday, 18 May 2011

Can you eat too little?

As I mentioned yesterday, I am barely hungry anymore.

This is what my work days have looked like for the last week:

07:00 Time to wake up
10:00 2 cups of black coffee (over the morning)
13:00 Lunch
15:00 Cafe latte
18:00 Starting to get hungry again
19:00 Dinner
21:00 Perhaps a cup of green or herbal tea

The weird thing is that the only time I am really hungry is before dinner. I guess that's why I need lots of vegetables to fill the stomach without adding too many calories. Should I get worried I don't eat enough? I don't want to eat just for the sake of eating and it's a nice feeling not having to go around hungry just because I want to lose weight. I think I'll keep listening to my body for some time but probably add some breakfast.

Tongue patch diet

Oh my god. Look at this



The doctors performing this are the biggest scam. Talk about taking advantage of people's weight issues. Short-term fix for loads of money - the doctors are getting rich while their patients will go back to gaining weight as soon as the patch is off. No thanks.

Read at the Diet Doctor

Tuesday, 17 May 2011

Vitamin A

I've been eating a lot of spinach lately. I think it tastes good, easy to prepare and it goes with most meat. It also hardly contain any calories or carbs so I thought it was healthy.

But now I started using another diet planner tool called www.cronometer.com. I like it because you get a detailed overview of all vitamins, lipids, amino acids and minerals measured against RDA.

But look at this - yesterday my Vitamin A intake was 1,829% of RDA. And Vitamin K was 38,634%! Eating too much Vitamin K is not critical unless you are on some kind of blood thinning medicine. Vitamin A, on the other hand, could be toxic if intake is excessive over a longer period of time.


Guess that means I should eat less spinach :(

Natural food

Something that hasn't been highlighted on this blog yet is the importance of eating natural. To me this isn't specific to LCHF. You should always avoid additives and other chemicals, no matter how you eat. I really don't see the point of paying for chemicals and additives. Imagine there would be a jar of additives in the supermarket for you to buy and put on your chicken breast steak. Would you buy it? Maybe if you get a discount on the chicken? If so, how much discount do you need to get the additives? I would not want to destroy perfectly fine chicken by putting additives on it so why should I buy any additives that's already been injected into the meat?

It is so sad to hear people complain that natural, organic food is too expensive while spending loads on junk food, sweets, and soft drinks. Not to mention alcohol or tobacco. (I understand some people don't have a choice because of lack of money or sometimes addictions.) What's even worse are people complaining about how expensive food is, yet, they always have the newest high-tech garment there is on the market. It is a true mystery to me how some people can prioritize material things like that over good, quality food, not only for them selves but also for their children.

Maybe it's me being fooled and one day additives prove to be the best thing that's ever happened to mankind. Until then I think I'm gonna stick to natural food.

Monday, 16 May 2011

Soupy

I love soups! Soups must be the most underestimated type of dish. So easy to make and really quick too. You can just use whatever ingredients you have at home and it will taste delicious every time.

Today I am having lentils (!) soup. Lentils are not very low in carbohydrates, but I mix them with canned tomatoes, spinach, cream and water so one portion only contains about 20 g of lentils. Add to that garlic, curry, chili or whatever spices you prefer. So good!

Challenge time!

New week, new challenges!

This week I will try to:
- only make wise food choices
- go running 3 times
- work out on the ultimate body press a little bit every day
- publish My LCHF posts daily :)
- keep a detailed food journal - everything will be noted and published by the end of the week. Don't want to bore you with daily food journal posts.

What does HF in LCHF stand for?

LCHF - low carb high fat.

But what is high fat? Does it mean you can eat unlimited amounts of fat? Off course not. Quite frankly, I don't know what it means, just that it's more than low fat.

I've thought quite a lot about the best way to eat lately. I really do like LCHF because I feel so much better not eating bread, pasta, rice or other types of starchy food but the HF - high fat - is concerning me. People say you need the fat to stay full, which I guess makes sense if carbohydrates are almost entirely excluded from the diet. The energy has to come from somewhere and if it's not from carbs or protein, it has to be fat. But I haven't felt full at all.

I'm probably still fat-scared. After 2 months of low carbing, it's still weird eating excessive amounts of fat while carrots, tomatoes and mushrooms have to be weighed and tracked. I am really struggling eating 75E% fat because I feel so bad about eating fat.

All these thoughts have made me experiment with the diet. My new thinking is to eat more, much more, vegetables, allowing carbohydrates from these sources while keeping a closer eye on the fat. No bread, pasta, rice, potatoes, sugar, chocolate. You get it. I still eat full-fat versions of cream and cheese. But I prefer my side dish to be broccoli rather than butter so I am not eating as much fat as before. 

And I am no longer hungry!

200 g of spinach or broccoli is nothing in terms of calories (60 kcal). Not very much in terms of carbohydrates either (but more than most LCHF-people would eat). But it sure is a lot on the plate and it fills your stomach. This is how I need to eat to achieve and maintain my goal weight. It means that I am getting a bit more liberal on the carb count. I am not going to binge eat sugar but I also won't go crazy about 50 g carbohydrates from a healthy meal based on vegetables. We are all different and while some people have to / want to exclude all carbs, other people will be like me and feel sick from the fat and miss the vegetables. This is what a sustainable low carb diet looks like for me, personally.

I don't really know how to label this, though. I think this is more normal fat than high fat. I don't need to label my diet, so that doesn't bother me in the slightest. But if there was a name for it, it would be My LCHF :-)

Breakfast around the globe

I read about these cereals loaded with sugar and bad breakfast habits. It made me think about breakfast habits across the globe. Breakfast is interesting because it is so different across cultures. Where I come from, lunch and dinner are often inspired by other cuisines, but most people could never think of eating a Thai, Indian, Lebanese, or even Italian inspired breakfast.

I think one of the best things of going on a trip is the hotel breakfast - I love breakfast! But I'm not very experimental. My favorites used to be oatmeal, cheese sandwich, yoghurt and muesli or other cereals. Very typical where I come from. No sweet flavors at all, not even sweetened muesli.

But it doesn't look like that in other countries. I like to travel and since I moved around quite a bit I have friends from most parts of the world. I'd like to think this gives you an indicator of how profound this analysis is ;)

Let's start with the French "breakfast" - croissant with jam, at the most. And coffee, off course. Simple and light.

In Germany, breakfast is the complete opposite. It's a lot! It often equals muesli or a basket of bread and sweet spreads are common but also sausages. The muesli is sweetened with sugar, honey, or even chocolate and having jam on the bread is quite typical. Not to mention Nutella. Rich in calories, very sweet and it will keep you full for a whole day.

The Dutch breakfast is sweeter, but smaller. I know a few Dutch people who now get to represent the whole country, but according to them, everyone tops their bread with Nutella or chocolate flakes.

I'm not too familiar with southern European breakfast habits. I once lived with a Spanish family while attending a language course. I remember having chocolate milk for breakfast and my lunch bag was packed with sweets. Don't know if it's typical. In Italy, it's quite common to have cake or other sweet pastries for breakfast.

Here in the UK, a typical breakfast seems to be toast and jam. Oatmeal can be bought in portion-sized packages labeled "instant", which is ridiculous since that is essentially the exact same product as the big packages for baking. And all of is instant.

Well, Quaker made the Americans like their "instant" oatmeal as well. But not as much as they like donuts and muffins for breakfast. I used to live in New York, so this list would be incomplete without the BAGEL. And McDonald's, sadly enough.

Heading East, the Russians (women) I know don't eat breakfast at all. They are very petite and health conscious. A cup of tea and a piece of fruit is what they're having. Further East, Indians either don't eat breakfast or they eat any type of warm food. Dinner, lunch, breakfast - it's usually no difference the same for them. Lots of people only eat 2 meals per day, especially in Asia. Or simply any type of food for breakfast, like rice, meat, or vegetables. My Japanese friends eat rice or sushi in the morning, seems to be quite normal. 

From a low carb perspective, all these breakfasts are notoriously bad. In fact, the traditional UK breakfast minus toast and beans might be the one breakfast best suited for low carb diets. Bacon and egg is and will always be the no. 1 breakfast for all low carbers out there.

Sunday, 15 May 2011

WiFi Scale

Is anyone paying attention to the Withings gadget to the right? Withings is our new scale and it's connected to the WiFi. As soon as I step on that scale the results are published here. Pretty scary but out on the street everyone can take a guess on my weight anyway so what's a number on here?

As you can see, I had a bit of a negative development lately. I have quite a stressful life and sometimes things happen that will get me out of balance and make me lose focus. It's not a big deal for me as long as I get back on track. This is for life and I am getting more and more health conscious so what's a few days of backlash?

Low carb lasagna

Today I gave low carb lasagna a new try for dinner. Last time I had to go with cabbage instead of lasagna plates but that's nothing I want to try again. I planned to use sliced zucchini as plates but I couldn't get hold of any today either. Instead I had layers of spinach in between the ground beef. I added broccoli, cauliflower and mushrooms to the beef, too and topped it with home-made cheese sauce to that. It ended up more of a gratin than a typical lasagna but it tasted very good and it was healthy!

I don't own a camera (don't care for taking pictures at all) but it looked a bit like this but with more tomatoes and less cream. Picture from http://www.whatwereeating.com/recipes/im-dreaming-of-some-creamed-spinach/

Friday, 13 May 2011

Paleo and raw food

Blogger has been down all day and my post from yesterday is gone? Let's see if this sticks...

I've been reading about other low carb diets and came across the Paleo diet. It sounds pretty interesting although for me personally it contains too many starches. From what I understand it is considered to be a low carb diet (might be wrong) but if I would eat according to Paleo I would eat 100 g of carbs per day. Sounds like a lot to me.

I also stumbled upon www.30bananasaday.com. I've heard about raw food and fruit diets but I never took it seriously. It's quite an interesting idea, though. You can tell that I am easily fascinated by new things - everything sounds interesting to me :) I don't think I could ever stick to raw food diet, though. Imagine never being able to eat warm food? And imagine eating buying all that fruit! Not to mention the shipping of fruit. Low carb diets are (rightly) criticized for being wasteful as they're based on protein and often includes lots of eggs and dairy products, which use much more resources than crops. But at least you can eat local food when low carbing. Sticking to local food on a fruit diet would be very, very boring here in the north, if at all possible.

No, I'm fine with LCHF for now :)

Wednesday, 4 May 2011

Smoked salmon

I love fish and eat it at least a few times per week. And here in the UK there are so many types of fish to chose among and it's fairly cheap, too. I love salmon - great for LCHF too since it's a pretty fat fish. Salmon fillets are great - easy and fast to cook. But it gets a bit boring after a while. A new favorite is smoked salmon! Perfect with a salad, to the omelet, as a snack, with some vegetables... It's so tasty!

Another LCHF day

And it starts with boiled eggs and coffee. A good start!

Tuesday, 3 May 2011

Low carb and concentration

I wonder if it is true that low carb makes your brain slower. I am not sure I noticed any difference. I sometimes have difficulties concentrating when doing boring work, and I think it has changed for the worse in the last weeks. That's something that always bothered me though and now when the weather is getting better I just want to go outside so I don't think it's got anything to do with low carb.

Today I have no inspiration what soever for dinner. I'll probably just eat something quick and then go to bed and catch up on some sleep.

Stress

Tired, stress, and too many things going on. Not a good day for pep-talk (although I could need some). Struggling to stay focused, still need to finish work before deadline. I bet  running would be just about right for me right now, but it will have to wait until tonight. Anyway, thinking positively will only make things better, so I think it is worthwhile mentioning that it's absolutely beautiful outside! :)

Monday, 2 May 2011

Busy day

Today I am really busy. I have a deadline tomorrow and lots of work to do. Yeah, love that! Working on full speed now so hopefully I can finish on time for some exercise tonight.

Not much time for cooking so I'll have some simple, fast snack for lunch and yesterday's leftovers for dinner. Not too exciting but it works for today :)

Sunday, 1 May 2011

Burgers for dinner

Lean ground beef hamburgers served with lettuce and yellow bell pepper to get some vitamin C. Add to that some melting brie (10 g) and a creme fraiche dressing. That's what was served for dinner tonight. Very tasty. The burgers were home-made. Ready-to-fry burgers from the supermarket usually contain carbs from flour, sugar and other nasty additives I don't want to pay for so that's a no-go.

Meal count: 500 kcal and 6 carbs.
I only had 1000 kcal so far (but 18 g carbs - strawberries for breakfast - totally worth it). 1000 kcal isn't enough for me - this is not a starvation diet - so will get a snack later.

Satisfaction

Just came home from running. Great feeling!

LCHF and hunger

Eat when you hungry - that's what many on LCHF say. Is that true?

Not for me. I lost quite a lot in the first few weeks but then it suddenly stopped. What had happened? I guess I lost water weight in the beginning and just a tiny bit of fat, perhaps 1 kilo at the most. As soon as the body stopped losing water, my weight loss slowed down and in 2 weeks I only dropped 0.1 kg. Not very impressive.

I was told to limit the carbons, eat when I'm hungry so that's what I did. But eating when you're hungry is quite tricky. It assumes you actually know what hunger feels like.

I know weight gain can be caused by medical conditions, inactivity due to injuries, etc, but the majority of all dieters must be dieting because of previous overeating, right? Obviously if you overeat, you eat even though you're not hungry or when you shouldn't be hungry. People eat because they feel like it, because they're sad or because of habit. But we don't always eat because the body needs energy, which should be the original physical function of hunger (?).

My point is that hunger is a feeling most overweight people don't understand, that's why we struggle with weight problems in the first place. It is easy to confuse hunger (need to eat) with appetite (desire to eat) or food cravings (strong desire to eat).

The only thing I would recommend regarding hunger is NOT to eat when you are NOT HUNGRY. I don't trust my body to tell me when it needs food, I think it still tells me when food would be nice have. That's why I am sticking to food plans this week, which includes both carb count and calorie count.

Is that the right way to go? I don't know - next week's weigh-in will tell.

Saturday, 30 April 2011

Daily carb count: 38 g

We had home-cooked Indian food with chicken and tomatoes, onions, spinach and cauliflower for dinner. Didn't have any naan but still quite a lot of carbs because of all the vegetables. And earlier today someone surprised me with a latte from Starbucks. Very sweet (the surprise, not the coffee ;)) but all the milk added up to 15 g carbs. Including breakfast that's a daily total of 38 g carb - twice as much as I should eat.

But hey - I didn't have any wine :) And today's kcal count is 1200 so I don't feel too bad. Tomorrow is a new day with less carbs!

Enjoy your Saturday evening, folks!

Losing water weight on LCHF

Many people lose a lot of weight during their first week of LCHF. Motivating, sure. But why?

On a ketonic diet (low carb, high fat), just like any other diet, the body will initially lose water weight. You can't burn fat in the beginning as it takes time for the body to shift to the new source of energy. What happens is that the body starts using it glycogen reserves. How much glycogen one has is highly individual but usually is around 0.5-1.5 kg. In addition, for each molecule of glycogen you lose, you'll lose 4 molecules of water. Or put differently, for each gram of glycogen, there is 1.7 gram of water.

If you lose your 1 kg glycogen reserves in the first week, you will lose another 1.7 kg of water, adding up to a total of 2.7 kg. This is what the big weight loss in the first week is about.

There is nothing wrong with losing this water. It will make you feel less bloated and your measures decrease. But, if you start eating carbons again, your body go back to producing glycogen and binding water. Cheating could therefore have an extremely deterrent effect. Depending on how many carbons you eat, quick weight gains are very likely. Luckily, as soon as the body runs out of glycogen you will be back to your pre-cheat weight (unless you had so many extra calories you actually gained weight off course).

Week 9 Challenges

Weekly challenges will make sure I stay on track and keep motivated.

Week 9 challenges:.
- Exercise at least 3 times: Time to put on those running shoes again
- No alcohol: No, not even a glass of wine. This is almost too easy to be a challenge.
- Plan meals in advance: Easy with the tool I found
- Don't eat snacks in between: Hm, let's test that self discipline...

Friday, 29 April 2011

Learning from mistakes

So after 6 weeks on LCHF I had two weeks off. This time it will all be different, right? Einstein said insanity is to keep doing the same thing and expecting different results, so obviously I have to change something. But what?

Well, what caused the break in the first place?
- No results, most definitely - yeah, this is a lifestyle and bla bla, but I WANT TO LOSE WEIGHT TOO. Glad we made that clear ;)
- Lack of variation - too many eggs, too little inspiration.
- Eating food I don't like just because it's LCHF - not a good idea!

--> Frustration --> 0 motivation --> What the heck? --> Carb cravings

Ok, first point is easy to deal with. I have to get stricter. Second one is easy as well, I just have to give some effort to cooking and looking for more food inspiration.

The third one is trickier as it requires own thinking... ;) As a beginner, I read everything I could find about LCHF and followed every advise. I don't like bacon, but since it's LCHF, I ate it and thought I would get used to it. I even used cream in my coffee and finally put butter in it even though it was repelling just because that's what I've heard. It sounds ridiculous.

This time it really will be different. I might still be a beginner but compared to two months ago I know a lot more. I am slowly starting to filter the LCHF-information and I feel like I can make informed decisions about how to eat low carb in a way that won't make me lose inspiration. And for me, it is ok to eat low carb food like vegetables, lean meat, and cottage cheese even though they are not "fat enough" according to other LCHF gurus.

Thursday, 28 April 2011

Low carb vegetables

And again: here is a summary of all vegetables with less than 2.5 g carbs / 100 g


Asparagus
Basil fresh
Broccoli
Brussels sprout
Cauliflower
Celery, stem
Chinese cabbage
Chive
Cucumber
Dill, fresh
Garden cress
Iceberg lettuce
Leek
Lettuce
Nettle
Parsley
Pumpkin
Radish
Spinach
Sprout, alfalfa
Squash/zucchini
Sweet pepper green
Swiss chard

Enjoy!

LCHF: Vegetables

I talk a lot about vegetables. I think many people on the LCHF diet avoid them for no good. A rule of thumb when eating LCHF is to avoid all food containing more than 5 g carbs / 100 g. If you are on a max 20 g carbs per day, as many on LCHF, GI, Atkins or other low carb diets are, that translates to 1 kg broccoli or 300 g of carrots. Quite a big difference, right. By choosing low carb vegetables like broccoli, you can eat 100-200 g and still manage your daily restriction of 20 g easily. It's about choosing wisely! Of course, you can eat carrots, too, but they contain a relatively high amount of carbs, so you'd want to keep it to small amounts.

Below is a table I made for you with most common vegetables and carbs per 100 g.
Green: veggies with less than 2.5 g carbs - you can eat in larger portions.
Yellow:  between 2.5 g and 5 g carbs - OK, but eat in moderation.
Red: more than 5 g carbs - be careful. It's quite easy to eat 100 g or more when eating vegetables so keep it to small amounts.

Don't forget to use your common sense. Even though garlic contains 16 g carbs, most people only eat a few grams per serving, so using garlic is perfectly fine (and tasty).

Again: all values are per 100 g. Source: fineli.fi.


Cottage cheese for breakfast

What if you want something else than eggs for breakfast? Before LCHF I had bread, oatmeal or muesli for breakfast, never eggs. It's easy to get bored with eggs so I will try to keep my egg intake rather low... Good breakfasts can be based on cottage cheese, avocado or high fat yogurt (low fat yogurt contains lots of carbs), sausage or ham with cheese.

Today I had an egg-free breakfast: 50 g salami, 80 g cottage cheese, 1 tbsp creme fraiche, 2 tbsp of desiccated coconut, 1 tbsp of psyllium seeds. Kcal: 390 and 3 g carbs. Quite a lot of kcal for breakfast but I will have a late lunch so I need more energy in the morning.

I mixed the coconut and psyllium seeds with the cheese and added some creme fraiche to raise the fat content. It is kind of like muesli. Other things to add are sunflower seeds, flaked almond, line seeds or low carb nuts like Brazil nuts. Or - now that summer is approaching - some fresh berries. Use your imagination! All of this food contains carbs and most are high in energy so eat in moderation.

Wednesday, 27 April 2011

Sausages en masse

I used to hate sausages. They can be stuffed with just about anything and, I assume, usually the worst meat you can find. If filled with meat at all. Even good sausages have fillers and the meat content is sometimes lower than 50%. But since I tried high quality German sausages made by the local butcher I realised sausages can be really tasty! And good for LCHF as well! I never saw a good German sausage with more than 1 g carbs / 100 g. At home most sausages have more than 5 g carbs. One of the most common sausages has 12 g carbs / 100 g. Haven't looked here in the UK, but the Richmond sausages contain 16 g carbs / 100 g ! Sorry folks, that is no longer sausage!

Anyway, we just had a package full of local made sausages like Landjäger, Salami, Rote Wurst, and Weisswurst delivered from Germany. 2 kg of sausages, no kidding!

Great tool for diet planning

Yesterday I discovered a recently launched tool for planning food intake - Kostplaneraren (diet planner). It is by far the best I ever tried. I tried quite a few free online diet tools, and I know a few ones available for charge. I even tried to program my own in Excel (I am an Excel freak, there is nothing you can't do in Excel! ;)).
The site is still a bit buggy, I think the beta-version was just launched yesterday. Hopefully the remaining bugs will be fixed soon because I really like this site. It is easy to use and has a great overview of kcal, fat, protein and carbs for both individual meals and summary of daily and weekly food intake. I like the drag and drop function in the calender and the possibility to choose what measures to use when registering food items.

Unfortunately, Kostplaneraren is not available in English but for all of my compatriots out there: www.kostplaneraren.se. I've started to use this to keep a record of what I am eating and plan meals in advance.

Take II: Serious stuff about low carb

No, eating more carbs does not work for me. It is too confusing, I do not know what is "good" to eat anymore. Veggies? Dark bread? Low fat dairy products? Fruit? I feel like I am stuck in the middle! And I was doing a lot better while eating low carb. So back to LCHF it is! My LCHF ;)

This time I plan to stick to LCHF! I am learning from old mistakes and correcting bad habits. I found a great tool for keeping record on what I eat, more about that later...

Btw, I am also back on this blog. Count on frequent updates from now on!

Tuesday, 19 April 2011

Serious stuff about low carb

Reporting my food intake was boring and I am too ashamed to post all the carbs I have been eating the last days so no more food journal.

I have been thinking a lot about LCHF lately. I am not loosing as much weight as I would want to and the diet is so boring and monotone. I wasn't sure whether I should write about this on the blog, but this is a blog about my experience with LCHF so I guess it should cover both the good and bad times.

I tried to vary the diet a bit by baking a "bread" based on psyllium seeds but the seeds gave me stomach aches :( I am now experimenting with adding some carbs back into the diet. Until now I had a daily 20 g carb limit and now I eat 50-100 g. That allows me to eat more vegetables and even some carb-based meals like muesli or oat meal. I am also watching the calories more carefully. I generally like the low carb way of eating, it is just that it is so darn boring to exclude all of them. Eating up to 100 g still counts as a low carb diet so I think this could work for me :)

Saturday, 16 April 2011

Day 2 - Breakfast

50 g smoked ham, 100 g cottage cheese, 20 g brie, 1 egg, 1 tsp sour cream, 50 g white cabbage.
1 cup of coffee with a sip of full fat milk.

Total: 411 kcal, 6 g carbs

Friday, 15 April 2011

Day 1 - Summary

Snack 2: Ham and cottage cheese. 240 kcal, 3 carbs

Dinner: Beef braising steak (250 g) with beans and carrots served with a sauce based on creme fraiche.

Total: 650 kcal, 10 carbs. 

Day 1 Total: 
1600 kcal, 20 carbs

All in all, the day was ok although 1600 kcal sounds like a lot. My carb limit is at 20 g so I am happy with that especially since most of the carbs stem from vegetables.

My BMR (Basal Metabolic Rate) is  1450 kcal (supposedly) and when I add the PAL for today's activities (1h running + walking, doing groceries, household work, etc.) I should end up with a caloric need of 2350. That leaves me with a deficit of 750 kcal (2350 - 1600) which I think is quite good! I've heard you lose 0.5 kg / week if you have a daily kcal deficit of 500 kcal.

There is still some room for improvement, though. No more carrots and I have to be more careful with calories in meat, especially since I am not running every day. I will also try to spread the calorie intake throughout the day rather than having a big meal in the evening.

LCHF shopping cart

I did my weekly groceries today and here is what I bought.

Meat: chicken breast, lean minced beef, lean pork (LCHF is not restricted to lean meat but that is what I prefer) and ham, salami and chorizo for snacks ;

Dairy products: butter (not margarine), creme fraiche, full fat milk, cottage cheese, cheddar, brie, babybel for snacks;

Vegetables: iceberg lettuce, cucumber, beans, asparagus, spinach, mushrooms;

and off course: eggs!

There are some essential LCHF groceries missing like tuna (line fished, that is), bacon (not my favorite), full fat cream, fish (salmon and mackerel are great sources of fat).


My boyfriend likes his carbs so I had to buy some sugary stuff too ;)

Day 1 - Lunch

Salami and cheese

Diet coke

Total: 410 kcal, 2 carbs

Day 1 - Breakfast

60 g white cabbage
1 tbsp creme fraiche 15% fat
1 tbsp mayonnaise 1.5g kh / 100g
1 tsp dijon mustard
1 hard-boiled egg
salt and pepper

Black coffee

Total: 245 kcal, 5 carbs

Thursday, 14 April 2011

Temptations

Since I started eating low carb, I am tempted by very different types of food compared to before. Now I want to eat müsli and fruit salad and drink juice or coffee with milk. Funny enough, chocolate, ice cream or other sweets are not as tempting? The mind works in mysterious ways.

Tuesday, 12 April 2011

Out to lunch?

Since I have been on the road a lot lately, I've been eating out quite a lot. Eating at a restaurant is quite easy. Just order some meat/fish/poultry with some (non flour) sauce and ask for vegetables instead of potatoes or rice or whatever is being served. Or go for a salad and skip the bread.

Having lunch on the go is more difficult. I used to love the meal deals available here in the UK, but unfortunately they are not very healthy and certainly not low-carb. Ok, the snacks will always be filled with the fast sugar you want to avoid but I think salad is generally a good lunch option. Most meal deal salads I've seen at places like Co-operative or Boots contain pasta, couscous or some other carb-based food. M&S have some low-carb options like prawns or olive salads but the portions are too small to make you full and relatively expensive. Today I discovered Pret a Mangers low-carb salads. This is by far the best lunch alternative I have found so far. Unfortunately, there is no Pret a Manger where I live, but lucky you if you live or work close to one!

Monday, 11 April 2011

Friday, 8 April 2011

Back on track

I sneaked out for a run this morning while my friends were still sleeping and it was absolutely lovely. The sky was clear blue, the birds were singing and I felt great :) I am definitely seeing some improvements now, so it took my body about 5 weeks to adjust to the low carb diet.

I did the same "long" run as the last two times at almost the exact same tempo but with a much lower pulse. Morning runs will be my new favorite, I think. What a great way to start your day! :) Although, my next run will be difficult to beat. I am going to my parents for a couple of days so I will be running in the woods where I used to run when I was still living back home. Best thing - their dog is dying to join me :) Can't wait!

Bild från http://dogblog.ruffwear.net

Thursday, 7 April 2011

Guest friendly LCHF

I am currently having friends staying over for a couple of days and of course I want to be a good host. None of them eat LCHF so cooking for all of us is a bit of a struggle, being a LCHF-newbie and everything. But I think it is going fairly well. Usually we eat the same meat and vegetables, then I add some carbs to their meals like pasta or rice and add some sauce or cheese to my food. Tonight we are having lasagne. I prepared one regular lasagne and one without carbs. I wanted to use zucchini instead of lasagne plates but my local store was out of zucchini so I went for cabbage instead (?). We'll see how that goes, will keep you posted :)

Tuesday, 5 April 2011

Low carb alcohol

Oh, another day of drinking wine. There used to be months without me having even a sip of alcohol and now there just seems to be so many things worth celebrating. I am very happy right now, so I am certainly not complaining. I do not know how alcohol affects ketosis but I have heard that the body consumes the alcohol first, so alcohol is unlikely to turn into fat. Any energy intake surplus will be stored, however. I believe that neither sugar nor alcohol should be consumed no matter what diet. Yet, if you are like me and want to enjoy la dolce vita once in a while, go for moderate amounts of dry red or white wine (3 carbs / 125 ml). The sweeter the wine, the more carbs it is likely to contain. Check out this site for more info.

Out and about

Today I will be travelling most day so no time for running or cooking. I still think eating out is a challenge with LCHF because you never know what is in your food. Usually I go for a salad with lean meat and add cheese or dressing but many salad sauces often contain sugar or other carbs so be cautious.

Monday, 4 April 2011

Keep your head in the game

The Biggest Loser trainer Bob Harper was interviewed by LA Times. Here is his advice on how to stay motivated.

Q: I usually last a week or two tops on a diet. What can I do to keep motivated?

A: You have got to keep your head in the game. What I mean by that is, having a workout friend or reading fitness related books and magazines. Anything that keeps your mind on this new lifestyle is a great motivator, but ultimately it is you that has to really want it and want to change.


I too read forums and other LCHF / low carb blogs to stay motivated. Low Carb Magazine is a great site for low carb recipes but I am still looking good links.

Regarding the power of will I could not agree more. On tough days (they will come) I try to focus on what made me start this diet in the first place. I always try to keep the final goal in mind whenever I feel like giving up. If you are tempted to make a bad decision, think about your goal, how badly you want it, what you are prepared to sacrifice to get there and what the consequences of giving in to the temptations are. Then make the decision. Sometimes the temptation will be worth it but mostly it wont :)

To keep focused it is also helpful to set smaller targets along the way. Keep up the spirit by treating yourself (not with food) once you achieve your targets. When I get to 65 kg I am going to the hairdresser. When my old pair of jeans are too big I am going shopping. And once I have reached my goal weight I am signing up for surfing classes.