SugarFree Protocol – Lynn

Lynn will join us on Monday, April 16, 2017 – but please welcome her now.

Lynn’s Introduction:

Hello! I’m fifty-eight, 5”3” and 186 pounds. My metabolic test results show that I’m hypothyroid, possibly with Hashimoto’s disease. I have diabetes in the early stages, and high insulin levels. I’ve logged my usual foods for SugarFree over the last few weeks, and it was eye-opening to see how badly I’ve been eating: mostly food-like substances rather than real food, and at constant starvation levels. This is why I’ve gotten fatter each year despite doing what I thought was right.

I’ve been a professional dieter since childhood. My mother, saying I was ‘chubby’ at age ten, started me on my first. Since then I’ve tried them all, from Atkins to Vegan, and everything  in-between. All worked for a while, none worked for long.

I’m excited to start Protocol. It doesn’t look easy, but then real change is rarely easy. However, I’m up for the challenge! The food is delicious. Eating once a day in the afternoon will be my greatest challenge, but I’m going to jump in with both feet and take it one day at a time. It’s a relief to know that SugarFree will coach me every step of the way. And it’s liberating to understand—finally—that how I ate for so many decades was the problem, not the answer, and that there is a way to heal my broken metabolism so I can eat delicious, healthy food without counting calories and while getting and remaining healthy and slim.

Maintenance Round 1, Week 1, Day 1 – 4/17

Weight: 183.6

Measurements:
Bust: 42″ = no change
Waist: 39″ = down 1″
Hips: 45.5″ = down .5″

Other areas: = down 2.5″

Ketostix: moderate

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 141
2-hour PP (after meal): 110

Although this is my first official day of Protocol, SugarFree had me start privately and unofficially  on the Maintenance Phase a week ago. I’m shocked that in one short week, while eating so much food and fat (which I avoided except for starvation amounts) for years – I lost four inches of fat and nearly four pounds! Amazing. I’m excited to finally be doing this. 🙂

Maintenance Round 1, Week 1, Day 2 – 4/18

Weight: 183.8 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 104
1-hour PP (after meal): 132
2-hour PP (after meal): 104

I really enjoyed my meal, and my ability to eat lots of real food has improved dramatically in the last week. Unfortunately, it’s going to take a lot longer to improve my blood sugars.

Maintenance Round 1, Week 1, Day 3 – 4/18

Weight: 183.4 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 95
1-hour PP: 114
2-hour PP: 103

I feel great and have good energy. Cooking is going much smoother even though I know I have a lot to learn.

Maintenance Round 1, Week 1, Day 4 – 4/20

Weight: 182.6 = down .8 pound

Ketostix: small

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 104
2-hour PP (after meal): 109

Today I was not hungry and struggled to eat all my food.

Maintenance Round 1, Week 1, Day 5 – 4/21

Weight: 182.2 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 92
2-hour PP (after meal): 104

Loved my chicken thighs, spinach and green beans. I also made some beans, which I’ve rarely ever eaten. Didn’t like them much, but after talking with SugarFree I found out I’d over soaked and over cooked them. They didn’t taste great, but they were useful in soaking up some duck fat! 🙂

Maintenance Round 1, Week 1, Day 6 – 4/22

Weight: 182.8 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 101
2-hour PP (after meal): 94

I navigated around social venues without deviating from Protocol.

Maintenance Round 1, Week 1, Day 7 – 4/23

Weight: 183.2 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 111
2-hour PP (after meal): 91

A very rainy Sunday.

Maintenance Round 1, Week 2, Day 1 – 4/24

Weight: 183 = down .2 pound

Measurements:
Bust: 41.5″ = down .5″
Waist: 39″ = no change
Hips: 45″ = down .5″

Other areas: = down 1.75″

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 126
2-hour PP (after meal): 124

Over the last two weeks of Maintenance I’ve lost three pounds on the scale, but seven inches of fat – while eating lots of great food!

Maintenance Round 1, Week 2, Day 2 – 4/25

Weight: 181.8 = down 1.2 pounds

Ketostix: small

Blood Glucose:
Fasting: 104
1-hour PP (after meal): 104
2-hour PP (after meal): 100

My meal was delicious. I felt satisfied, but not stuffed.

Maintenance Round 1, Week 2, Day 3, 4/26

Weight: 182 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP: 111
2-hour PP: 99

Protocol is going well in spite of numerous stressful issues on the home front.

Maintenance Round 1, Week 2, Day 4 – 4/27

Weight: 182.2 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 109
2-hour PP (after meal): 107

I have not been able to walk all week due to non-stop heavy rain.

Maintenance Round 1, Week 2, Day 5, 4/28

Weight: 182.4 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 103
1-hour PP: 105
2-hour PP: 103

I cooked a delicious meal of stir-fried shrimp, spinach & artichokes!

Maintenance Round 1, Week 2, Day 6 – 4/29

Went to an out of town funeral.

Maintenance Round 1, Week 2, Day 7 – 4/30

Weight: 183.4 = up 1 pound

Ketostix: small

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 114
2-hour PP (after meal): 98

Ate my favorite meal: liver.

Maintenance Round 1, Week 3, Day 1 – 5/1

Weight: 182.8 = down .6 pound

Measurements:
Bust: 41.5″ = no change
Waist: 38.25″ = down .75″
Hips: 45″ = no change

Other areas: = down 1.75″

Ketostix: small

Blood Glucose:
Fasting: 104
1-hour PP (after meal): 121
2-hour PP (after meal): 106

Had to eat very late today.

Maintenance Round 1, Week 3, Day 2 – 5/2

Weight: 182.8 = no change

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 110
2-hour PP (after meal): 84

Less stress compared to the past few days. My 2-hr PP is the best I’ve seen so far.

Maintenance Round 1, Week 3, Day 3 – 5/3

Weight: 182.2 = down .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 105
1-hour PP (after meal): 106
2-hour PP (after meal): 115

Stress is high again. Very. So much for yesterday’s good 2-hr PP. But – maybe my vacation in the sun will help. 🙂 See everyone in two weeks!

Protocol Round 1, Week 1, Day 3 – 5/17

Weight: 183 = up .8 pound

Measurements:
Bust: 42″ = up .5″
Waist: 39″ = up .75″
Hips: 45″ = no change

Other areas: = up 2.75″

Meal:
– 1.25 T butter
– 1.25 T duck fat
– 8 oz salmon, sockeye
– 8 oz broccoli
– 6 oz collards
– 2 oz butternut squash

Fitday stats:
– Calories: 834
– Fat: 51.4 grams (55%)
– Carbs: 32.9 grams (16%)
– Protein: 60 grams (29%)

Ketostix: trace

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 121
2-hour PP (after meal): 112

This is my first day back from vacation. I’m happy with my weight but not with my measurements! 🙁 I hope it is due to water retention following a long day of travel.

Protocol Round 1, Week 1, Day 4 – 5/18

Weight: 182.4 = down .6 pound

Meal:
– .75 T butter
– .75 T duck fat
– 14 oz chicken thigh
– 8 oz kale
– 5 oz green beans

Fitday stats:
– Calories: 850
– Fat: 52.2 grams (56%)
– Carbs: 32.8 grams (15%)
– Protein: 62.3 grams (29%)

Ketostix: small

Blood Glucose:
Fasting: 107
1-hour PP (after meal): 101
2-hour PP (after meal): 110

I was a bit hungry last evening around but it passed quickly with a cup of peppermint tea.

Protocol, Round 1, Week 1, Day 5 – 5/19

Weight: 182.4 = no change

Meal:
– 1 T butter
– .75 T duck fat
– 12 oz pork chop
– 8 oz chard
– 9 oz asparagus
– .5 oz grits

Fitday Stats:
Calories: 806
Fat: 50 g (56%)
Protein: 62 g (32%)
Carbs: 26 g (12%)

Ketostix: small

Blood Glucose:
Fasting: 101
1- hour PP (after meal): 106
2-hour PP (after meal): 105

I feel good. But I felt good prior to starting on Protocol.

[Note: The important thing is that you’ve now learned that feeling good does not always equal being good or healthy! When you began Protocol your 1-hr PP was 141 – and had been that high or higher for a long time before that. Your meter readings today show an improved level of returning health. 🙂]

Protocol, Round 1, Week 1, Day 6 – 5/20

Weight: 181.6 = down .8 pound

Meal:
– 1.5 T butter
– 1.25 T duck fat
– 8 oz liver, calves
– 8 oz broccoli
– 4.5 oz artichoke hearts
– 2 oz onions
— 1 egg

Fitday stats:
– Calories: 804
– Fat: 48.7 grams (55%)
– Carbs: 35.5 grams (17%)
– Protein: 56 grams (28%)

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 100
2-hour PP (after meal): 96

Had my favorite meal today. I like the downward trend of my blood sugars.

Protocol, Round 1, Week 1, Day 7 – 5/21

Weight: 180.8 = down .8 pound

Meal:
– .75 T butter
– .75 T duck fat
– 8 oz sirloin
– 8 oz spinach
– 5 oz pea pods
– 2 oz lentils

Fitday stats:
– Calories: 799
– Fat: 51.1 grams (57%)
– Carbs: 29.3 grams (14%)
– Protein: 57.1 grams (29%)

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 102
2-hour PP (after meal): 99

Very active today planting flowers and doing yard work.

Protocol Round 1, Week 2, Day 1 – 5/22

Weight: 180 = down .8 pound

Measurements:
Bust: 41″ = down 1″
Waist: 38.25″ = down .75″
Hips: 45″ = no change
Other areas: = down 2.5″

Meal:
– .25 T butter
– 1.5 T duck fat
– 8 oz salmon
– 8 oz broccoli
– 6 oz collards
– 2 oz potato
— 1 oz sour cream

Fitday stats:
– Calories: 819
– Fat: 51.4 grams (56%)
– Carbs: 33.7 grams (15%)
– Protein: 59.9 grams (29%)

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 106
2-hour PP (after meal): 96

Another sunny spring day – and I lost all the bloat (and then some!) I gained from my long flight. 🙂

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