Tag Archives: Belly-fat

Belly-fat project 2013 – evaluation

This week a year ago I did some research on belly-fat and metabolic syndrome. The abbreviation LCHF turned up more and more often in the articles and I started to do research on that too. The Belly-Fat project 2013 was born, with LCHF-diet, Exercise and Vitamin D as ingredients. What has happened during the year:

I have been on a liberal Low Carb High Fat (LCHF) diet where I kept  the amount of carbs in the ingredients under 5 %. Eating a absolute minimum of pre-processed food, pasta, rice, potatoes, cakes, pizza, hamburger etc. I admit I have cheated a few times. I have posted photos and comments on Facebook to share the journey, inspiration for some, nuisance for others,  and to show that it is possible to make food quite easy and tasty without starch, carbs and sugar.

I like to thank the chefs at our canteen for adjusting the servings and remove the carbs for me.

Followed Kostdoktorn.se, among other blogs and articles, regarding low carb food and have changed my view on what healthy food is. Here are some learnings:

Shrimp sallad

During the winter and spring I trained for the Göteborgsvarv (½ marathon) that took place 17 May. According the organizers, it was the hardest Göteborgsvarv ever with very warm and humid weather that included rain, thunder and lightning and hail. I completed with a time “a bit” from my goal (2 hours) and landed on 2.20. I am going for another attempt 2014…

2013 has been a year with lots of rollerskating, both on my “old school” side-by-side or the new name I learned, quads, and on the inlines I “had to” buy. Being a part of  Malmö City Skaters and like to join the different tours and to keep pace with the others, I got myself a pair of inlines in the end of May.

I was appointed tour leader for the Malmö City Skaters’ “Sunday stroll”, approx. 20 km trip in moderate speed along the bike paths in and around Malmö. I also joined as many Thursday tours as possible. These were a bit faster and sometimes also longer, often with Olle as tour leader –  many nice trips on good AQ, thanks for that (learned that there is an AQ-rating – Asphalt Quality…).

The club chairman, Gisle, started some lessons with technique practice. BIG success and it turned out to be a permanent Tuesday evening event on the Ribersborg  boardwalk, with guest instructors like Lasse and Madde. You guys thought me how to skate inlines in a correct way, VERY thankful for that.
We have continued the Tuesday training indoors, which is perfect for practicing turns, stop and to control the skates on small spaces.

Other rollerskating events during 2013:

  • Ørestadsstafetten – 25 May. A team of 3 do as many laps as possible in 90 min. Gisle, Peter and I was competing for Malmö City Skaters. I was the only one on side-by-side (this was when I decided to buy a pair of inlines).
  • Sweden 12H Roller – 17 August. 12 hours of interval rollerskating. Teams with 6 members that takes turns rolling the 1,8 km race track in Falkenberg. Fantastic team spirit and atmosphere where the “pros” and “amateurs” participate in the same competition.
  • Copenhagen Inline Challenge – 1 September. My first marathon on inlines. 6 laps on a 7 km track on the roads around Ørestaden, Copenhagen. Started to rain 30 sec. after start and kept on until last lap…time 2:10
  • Berlin Inline Marathon – 28 September. An absolutely magic and fantastic experience. 6.500 rollerskaters, several 100.000 spectators cheering and making lots of noise along the streets of Berlin, music at the start and the end… time 2:03
  • Night Skate Malmö – approx 6 Friday evenings this summer we roll along the streets of Malmö with police escort. Among the many highlights I like to mention when the police men joined us on inlines and when they played music from the patrol car, incl. “Breaking the law“. Thanks to the Malmö police force for helping out with this event.
  • Friday Night Skate – Every second Friday during the summer 600-1.500 rollerskaters join for taking over some of the streets of Copenhagen.

Malmö City Skaters at Sweden 12H roller Copenhagen Inline Challenge Berlin Inline marathon
Peter, me, EmmaLi at ESC skate Blocker at Night Skate Malmö together with Sandi Malmö City Skaters activities 2013

Vitamin D
We get vitamin D from when the sun hits the skin and very little from food. More and more research shows that lack of vitamin D can play a major part in different infectious diseases, winter/ spring depression, cancer, heart disease, autism, general pain, obesity etc… Read more on this quick lesson about vitamin D (in Swedish).

I am eating this:

As result of the Belly-fat project, I have lost approx. 13 kg, and most important, approx. 10 cm waist line. The “side effects” has been more energy, no sugar craving/chock (especially in the afternoon that I suffered from before), less inflammations like cold, allergy and skin issues, no stomach problems etc. I am going continue this journey…

Belly-fat project 2013

This year it’s time to really deal with the belly and the project involves…

  1. LCHF diet (Low Carb High Fat)
  2. Supplement of Vitamin D and Omega 3 (fish oil)
  3. Exercise 


Basic tip: Maximum 5 grams of carbohydrate (excluding fibre) per 100 grams of food.

Eat all you like

  • Meat: Any type, including beef, pork, game meat, chicken, etc.  Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.
  • Fish and Shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid breading.
  • Eggs: All kinds: Boiled, fried, omelettes, etc. Preferably choose organic eggs.
  • Natural Fat, High-Fat Sauces: Using butter and cream when you cook can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options.
  • Vegetables that Grow Above Ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc.
  • Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yoghurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavoured  sugary and low-fat products.
  • Nuts: Good to eat instead of candy in front of the television (preferably in moderation).
  • Berries: Okay in moderation, if you are not a super strict or sensitive. Good with whipped cream.

Drink most days

  • Water
  • Coffee: Try it with full-fat cream
  • Tea

Once in a while (You decide when the time is right. Your weight loss may slow down a bit.)

  • Alcohol: Dry wine (regular red or dry white whine), whisky, brandy, vodka and cocktails without sugar.
  • Dark chocolate: Above 70 % cocoa, preferably just a bit.

Avoid if you can

  • Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.
  • Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. “Wholegrain products” are just less bad. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).
  • Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
  • Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately.
  • Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.

 Breakfast suggestions

  • Eggs and bacon
  • Omelet
  • Leftovers from last night’s dinner
  • Coffee with cream
  • A can of mackerel and boiled eggs
  • Boiled egg with mayonnaise or butter
  • Avocado, salmon and crème fraiche
  • Sandwich on
  • A piece of very thin hard bread with lots of butter, cheese, ham, etc.
  • Cheese with butter on it
  • Boiled eggs mashed with butter, chopped chives, salt and pepper
  • A piece of brie cheese and some ham or salami
  • High-fat yoghurt with nuts and seeds (and maybe berries)

Lunch and dinner

  • Meat, fish or chicken dishes with vegetables and a rich full-fat sauce. There are many alternatives to potatoes, such as mashed cauliflower.
  • Stews, soups or casseroles with low-carb ingredients.
  • You can  use most recipes in cookbooks if you avoid the carbohydrate-rich ingredients. It’s often a good idea to add fat (e.g. butter, cream) to the recipe.
  • Drink water with your meal or (occasionally) a glass of wine.

When you eat a low-carb diet with more fat and a bit more protein you will probably not need to eat as often. Don’t be surprised if you no longer need to a snack. Many people do well on two or three meals per day. If you need a snack:

  • Rolled-up cheese or ham with a vegetable (some people even spread butter on cheese)
  • Olives
  • Nuts
  • A piece of cheese
  • A boiled egg from the refrigerator
  • Canned mackerel in tomato sauce

(source: kostdoktorn/dietdoctor)

I am not very good at baking but like bread. Here is a low carb alternative of bread, available both light and dark. (in Sweden you find it at ICA)

List over the amount of carb, fibre and vitamin C in different fruit and veggies
(sorry, only in Swedish. Source: lchf-kost
(a more complete list on this blog, or on LCHF.se (in swedish)

Produkt Kolhydrater (g) Fibrer (g) C-vitamin (mg)
Ananas 11,7 1,2 15
Apelsin 10,8 1,9 53
Aprikos 9,3 2,1 10
Aubergine 3,7 2,5 2
Avokado 4,4 3,3 8
Banan 22,0 1,7 9
Blomkål 3,9 2,4 73
Broccoli 3,1 3,1 83
Brysselkål 4,7 4,2 85
Bondbönor 7,5 4,2 33
Bönor (gröna) 3,5 3,9 16
Bönor (vax) 4,7 2,7 21
Citron 7,3 2,0 53
Dill 7,4 2,8 70
Fikon 11,7 2,5 2
Fänkål 1,8 3,3 31
Granatäpple 7,0 10,0 6
Grapefrukt 7,0 1,9 39
Groddar (lins) 19,1 3,0 17
Groddar (sojaböns) 7,0 3,0 15
Gräslök 1,7 2,1 41
Grönkål 5,7 3,8 120
Gurka 2,1 0,7 9
Jordärtskocka 12,9 4,5 6
Kastanj 39,0 6,8 43
Kiwi 10,2 3,8 63
Kronärtskocka 7,3 5,0 11
Kålrabbi 4,4 1,8 62
Kålrot 6,4 2,7 36
Lime 10,3 0,5 29
Lök (gul/röd) 6,0 1,2 6
Majs 22,1 2,9 7
Mango 15,0 0,8 28
Melon (honungs) 7,9 0,9 25
Melon (nät) 7,1 1,0 42
Melon (vatten) 7,5 0,6 10
Morot 8,7 2,4 6
Nektarin 11,7 0,4 5
Palsternacka 11,0 4,5 6
Papaya 8,8 1,9 62
Paprika (grön) 3,3 2,0 115
Paprika (gul) 4,4 3,0 205
Paprika (röd) 5,2 1,9 200
Passionsfrukt 7,4 15,9 30
Pepparrot 10,8 7,3 152
Persika 8,6 2,1 8
Persilja 4,4 2,9 182
Plommon 10,2 1,8 10
Potatis 16,1 1,4 11
Pumpa 4,4 1,7 9
Purjolök 5,2 2,4 40
Päron 11,0 3,9 5
Rabarber 2,7 1,4 13
Rotselleri 4,9 3,1 11
Rädisa 2,2 1,6 33
Rättika 2,5 1,6 20
Rödbeta 8,5 2,3 10
Rödkål 3,7 1,9 57
Sallat (huvud) 2,7 1,2 9
Sallat (isbergs) 2,0 1,0 4
Sockerärt 6,0 6,0 21
Sparris 2,4 1,5 33
Spenat 0,7 1,3 46
Tomat 3,7 1,4 20
Vindruva 15,7 1,6 11
Vitkål 3,8 2,0 36
Vitlök 31,1 1,5 31
Ärter (gröna) 8,8 5,5 40
Äpple 12,4 1,8 12