SugarFree Protocol – Rhiannon

Rhiannon will join us on Monday, May 1, 2017 – but please welcome her now!

Rhiannon’s Introduction:

Hello! I am thirty-eight, 5′ 3″ and weigh 126 pounds. Some of you may now be wondering why I need Protocol since I’m already ‘thin’. Well, thin doesn’t mean healthy. The results of my blood tests show me to have hypothyroidism, insulin resistance (with extremely low levels of insulin), low ferritin and I possibly also have Metabolic Syndrome XX. SugarFree said it’s as if I have been walking through molasses for a long time, and this really does sum up my mental and physical state.

It is also clear (especially seen through the logs of my food for the last month) that I have an unhealthy and non-nurturing relationship with food. Since my early twenties I’ve lived in an ongoing cycle of carbohydrate deprivation followed by periods of eating large quantities of sugary foods. In 2011 I did my first round of HCG and went through a calamitous cycle of weight loss, weight gain and disordered eating. After my last round of HCG in 2016 (having done many rounds(, I finally allowed myself to acknowledge the damage I was causing my body, which has been a scary wake-up call!

I am thankful to Sugar Free and grateful to have found her. She has warned me that Protocol poses an initial challenge to Participants with a history of food disorders, but I am ready for the challenge! I’m just happy there’s finally hope to recover my health. I look forward to starting my journey to true health, to awakening my inert metabolism, regaining blood sugar control and feeling free and energized once more!

Protocol Round 1, Week 1, Day 1 – 5/1

Weight: 126 pounds

Measurements:
Bust: 35″
Waist: 28″
Hips: 33.5″

Meal:
– 8 oz broccoli
– 8 oz green beans
– 3 oz sweet potato
– 3 T. butter
– 2 T duck fat
– 8 oz salmon
– 4 oz mushrooms

Fitday stats:
Calories: 1118
Fat: 75 grams (59%)
Protein: 53 grams (18%)
Carbs: 64 grams (23%)

Ketostix: Negative

Blood Glucose:
Fasting: 115
1-hour PP (after meal): 113
2-hour PP (after meal): 140

First day on Protocol and my first taste of duck fat! The meal initially seemed to be a mountain of food to get through, but after a few forkfuls I didn’t notice as it was so delicious.

Protocol Round 1, Week 1, Day 2 – 5/2

Weight: 126 = no change

Meal:
– 8 oz kale
– 9 oz chicken thigh
– 1.75 T. butter
– 1.75 T. duck fat
– 16 oz asparagus

Fitday Stats:
Calories: 911
Fat: 70.9 g (70%)
Carbs: 40.3 g (12%)
Protein: 60.2 g (18%)

Ketostix: trace

Blood Glucose:
Fasting: 122
1-hour PP (after meal): 130
2-hour PP (after meal): 115

Woke up this morning refreshed. I felt much better for not having eaten a meal late in the evening as I did before starting Protocol.

Protocol Round 1, Week 1, Day 3 – 5/3

Weight: 127.8 = up 1.8 pounds

Meal:
– 6 oz sirloin steak
– 8 oz spinach
– 2.25 T. duck fat
– .75 T. butter
– 4 oz crimini mushrooms
– 1 fl oz cream
– 17 oz collards (spring greens(

Fitday Stats:
Calories: 1033
Fat: 72.3 grams (65%)
Carbs: 28.7 grams (11%)
Protein: 60.2 grams (24%)

Ketostix: Small

Blood Glucose:
Fasting: 95
1-hour PP: 103
2-hour PP: 85

I’m glad to see blood sugars slightly lower than they’ve been recently. My 2-hour PP was the lowest it’s been since I started monitoring them in March. It was a challenge to eat my way through so many collards (we call them spring greens here)! SugarFree has suggested roasting most of my veggies to reduce volume and increase flavor.

Protocol Round 1, Week 1, Day 4 – 5/4

Weight: 122.9 = down 4.9 pounds

Menu:
– 8 oz broccoli
– 2 T. butter
– 2 T. duck fat
– 4 oz brown rice
– 7 oz chicken liver
– 3 large eggs
– 1 oz tomato paste
– 18 oz fennel

Fitday Stats:
Calories: 1187
Fat:75.9 grams (57%)
Carbs 62.8 grams (21%)
Protein: 66.8 grams (22%)

Ketostix: Medium

Blood Glucose:
Fasting: 76
1-hour PP: 106
2-hour PP: 117

I ate chicken livers for the first time in my life. SugarFree talked me through the best way of cooking them and suggested making a sauce with tomato paste to pour over them. Like most Participants the first time they eat them, I found the texture most challenging. I also know that they are a superfood I my body needs, and that most Participants grow to love them over time. So I intend to persevere. 🙂

Protocol Round 1, Week 1, Day 5 – 5/5

Weight: 122.9 = no change

Meal:
– 10 oz pork chop
– 3 oz white potato
– 8 oz kale
– 2 T. butter
– 2 T. duck fat
– 17 oz zucchini

Fitday Stats:
Calories: 1108
Fat: 75.5 grams (61%)
Protein: 66.9 grams (22%)
Carbs: 51.5 grams (17%)

Ketostix: Small

Blood Glucose:
Fasting: 95
1-hour PP: 128
2-hour PP: 112

Enjoyed a short walk in the sunshine and ate my meal outside, which was pleasant. I still tire quickly when walking, especially on an incline. SugarFree said fatigue like this is a classic symptom of hypothyroidism. However, I have more energy now than before I began Protocol just five days ago.

Protocol Round 1, Week 1, Day 6 – 5/6

Weight: 122.9 = no change

Meal:
– 9 oz salmon
– 8 oz spinach
– 9 oz spring greens
– 6 oz sweet red pepper
– 2.5 T. butter
– 2.5 T. duck fat

Fitday Stats:
Calories: 1118
Fat: 79.7 grams (64%)
Protein: 72.6 grams (26%)
Carbs: 27.5 grams (10%)

Ketostix: Small

Blood Glucose:
Fasting: 115
1-hour PP: 131
2-hour PP: 137

Though I had a really busy day, I felt positive and energized throughout.

Protocol Round 1, Week 1, Day 7 – 5/7

Weight: 122.8 = down .1 pound

Meal:
– 7 oz chicken liver
– 8 oz broccoli
– 9 oz spring greens
– 3 large eggs
– 2.25 T. butter
– 2.25 T. duck fat

Fitday Stats:
Calories: 1115
Fat: 82.4 grams (67%)
Protein: 68.1 grams (24%)
Carbs: 25.2 grams (9%)

Ketostix: Small

Blood Glucose:
Fasting: 95
1-hour PP: 113
2-hour PP: 140

High PP’s. On a positive note, I enjoyed the chicken livers much more today!

Protocol Round 1, Week 2, Day 1 – 5/8

Weight: 122.5 = down .3 pound

Measurements:
Bust: 34″ = down 1″
Waist: 27.5″ = down .5″
Hips: 33″ = down .5″

From other areas: = down .8″

Meal:
– 10 oz pork chop
– 8 oz spinach
– 30 oz bok choy
– 2 T. butter
– 2 T. duck fat

Fitday Stats:
Calories: 1019
Fat: 74.1 grams (66%)
Protein: 64.7 grams (9%)
Carbs: 23.4 grams (25%)

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 110
2-hour PP: 115

Only Monday but I’m extremely tired. I was surprised to see I’d lost inches from the “other” areas I’d measured just last week. I never thought it would be possible to lose fat again. I had prepared myself to steadily gain fat over time, powerless to do anything to stop it. Thank you so very much, SugarFree, for all your help and patience!

[Note: Rhiannon – thank you for your kind words, but it’s you who have done all the work. Which is hard, because real change is hard. So well done! :D]

Protocol Round 1, Week 2, Day 2 – 5/9

Weight: 121.6 = down .9 pound

Meal:
– 7 oz chicken liver
– 8 oz kale
– 1 oz tomato
– 2. T. butter
– T. duck fat
– 7.5 oz green beans
– 3 large eggs

Fitday Stats:
Calories: 1063
Fat: 75 grams (63%)
Protein: 64.3 grams (23%)
Carbs: 40.1 grams (14%)

Ketostix: Medium

Blood Glucose:
Fasting: 94
1-hour PP: 106
2-hour PP: 104

Didn’t sleep well last night (SugarFree says that often happens when burning fat), but had lots of energy throughout the day.

Protocol Round 1, Week 2, Day 3 – 5/10

Weight: 121.1 = down .5 pound

Meal:
– 9 oz spring greens
– 8 oz broccoli
– 1.25 T. butter
– 2.25 T. duck fat
– .5 oz sour cream
– 2 oz white potato
– 8 oz sirloin steak

Fitday Stats:
Calories: 1076
Fat: 74.6 grams (63%)
Protein: 63.8 grams (25%)
Carbs: 33.6 grams (12%)

Ketostix: Medium

Blood Glucose:
Fasting: 93
1-hour PP: 126
2-hour PP: 139

Really enjoyed my meal today, the sour cream with the steak made it extra delicious. Of course I didn’t learn until afterward that sour cream is usually put on potatoes. This was my first time eating it in a meal, instead of in a dip. 🙂

Protocol Round 1, Week 2, Day 4 – 5/11

Weight: 120.9 = down .2 pound

Meal:
– 8 oz salmon
– 8 oz kale
– 14 oz asparagus
– 2.5 T. butter
– 2.5 T. duck fat

Fitday Stats:
Calories: 1100
Fat: 76.2 grams (62%)
Protein: 65.6 grams (24%)
Carbs: 38.1 grams (14%)

Ketostix: Small

Blood Glucose:
Fasting: 97
1-hour PP: 131
2-hour PP: 122

I’m enjoying eating so much butter and duck fat. It certainly makes meals tasty!

Protocol Round 1, Week 2, Day 5 – 5/12

Weight: 121.3 = up .4 pound

Meal:
– 7 oz chicken liver
– 3 large eggs
– 8 oz broccoli
– 9 oz spring greens
– 2 T. butter
– 2 T. duck fat

Fitday Stats:
Calories: 1070
Fat: 76.3 grams (65%)
Protein: 68.1 grams (26%)
Carbs: 25.2 grams (9%)

Ketostix: Small

Blood Glucose:
Fasting: 99
1-hour PP: 115
2-hour PP: 130

Though I thought the idea strange when I first heard it, I really enjoy the simplicity of making and eating one meal a day.

Protocol Round 1, Week 2, Day 6 – 5/13

Weight: 122.4 = up 1.1 pounds

Meal:
– 8 oz salmon
– 8 oz spinach
– 9 oz spring greens
– 2.5 T. butter
– 2.5 T. duck fat
– 1 oz brown rice

Fitday Stats:
Calories: 1071
Fat: 77.7 grams (66%)
Protein: 65.6 grams (25%)
Carbs: 23.8 grams (9%)

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 117
2-hour PP: 111

Took my daily walk through the woods today, was lovely to be in nature.

Protocol Round 1, Week 2, Day 7 – 5/14

Weight: 121.5 = down .9 pound

Meal:
– 12 oz chicken thigh
– 17 oz zucchini
– 8 oz spinach
– 2 T. butter
– 1.75 T. duck fat

Fitday Stats:
Calories: 999
Fat: 75.9 grams (68%)
Protein: 64.5 grams (24%)
Carbs: 23.2 grams (8%)

Ketostix: Small

Blood Glucose:
Fasting: 108
1-hour PP: 126
2-hour PP: 103

I barely miss eating in the evenings and certainly do not feel hungry. It’s fantastic to wake feeling refreshed.

Maintenance Round 1, Week 1, Day 1 – 5/15

Weight: 121.3 = down .2 pound

Measurements:
Bust: 34″ = no change
Waist: 27″ = down .5″
Hips: 33″ = no change

From other areas = down .6″

Ketostix: Small

Blood Glucose:
Fasting: 100
1-hour PP: 110
2-hour PP: 104

Looking forward to the start of Maintenance and the increase in so much delicious fat.

Maintenance Round 1, Week 1, Day 2 – 5/16

Weight: 121.3 = no change

Ketostix; Medium

Blood Glucose:
Fasting: 83
1-hour PP: 124
2-hour PP: 135

I can feel the effect of the increase in fat today. No hunger at all after eating.

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

Weight: 120.3 = down 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 83
1-hour PP: 95
2-hour PP: 106

I ate kohlrabi for the first time. It’s great to eat such different foods every day. Before starting Protocol my diet was extremely limited, as SugarFree can attest to!

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

Weight: 120.4 = up .1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 83
1-hour PP: 104
2-hour PP: 122

Felt really full after my meal.

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

Weight: 120.6 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 83
1-hour PP: 104
2-hour PP: 106

My energy levels are much better today, enjoyed my walk, even in the rain!

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

Weight: 120.8 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 92
1-hour PP: 100
2-hour PP: 104

I find eating the chicken livers much easier now. I’ve come to accept them as part of my routine and although they will probably never be a favorite food, I appreciate they are beneficial to my health.

[Note: Don’t say ‘never’ until you’ve made and eaten your first batch of Chopped Liver. :D]

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

Weight: 121.3 = up .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 92
1-hour PP: 95
2-hour PP: 104

I’ve been hobbling around all afternoon with a swollen knee, since I hilariously tripped over and landed on it. I seem to be in a perpetual state of scatter-brain! 🙂 But my new supplements are already helping, and I am looking forward to easing in the brain fog (a symptom of Hypothyroidism). Thank you, SugarFree, for all the many hours you continue to put into helping me, and for being so patient.

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

Weight: 121.8 = up .5 pound

Measurements:
Bust: 34″ = no change
Waist: 27.5″ = up .5″
Hips: 33″ = no change

From other areas = down 1.25″

Ketostix: Medium

Blood Glucose:
Fasting: 85
1-hour PP: 86
2-hour PP: 100

It was a pleasant surprise to see I lost more fat last week – and my blood sugars have really begun to lower!

Maintenance Round 1, Week 2, Day 2 – 5/23

Weight: 120.8 = down 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 83
1-hour PP: 122
2-hour PP: 100

An extra ounce of sourdough spiked my 1-hr PP, but I’m glad my 2-hour is lower.

Maintenance Round 1, Week 2, Day 3 – 5/24

Weight: 123.5 = up 2.7 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 95
2-hour PP: 99

A few pounds of water weight, but much better blood sugars today, though I know it will still be up and down for a while.

Maintenance Round 1, Week 2, Day 4 – 5/25

Weight: 122.9 = down .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 86
1-hour PP: 115
2-hour PP: 112

It feels like summer is finally here. It’s lovely to walk in the sunshine!

Maintenance Round 1, Week 2, Day 5 – 5/26

Weight: 122.3 = down .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 90
1-hour PP: 104
2-hour PP: 110

This warm weather is fantastic but the heat can be tiring.

Maintenance Round 1, Week 2, Day 6 – 5/27

Weight: 122.5 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 92
1-hour PP: 108
2-hour PP: 108

Though it seemed like a lot of food and fat at the start of Maintenance, I’m not as full as I used to be after eating my meals.

Maintenance Round 1, Week 2, Day 7 – 5/28

Weight: 121.4 = down 1.1 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 77
1-hour PP: 94
2-hour PP: 106

I was a bit hungry when I woke for the first time on Maintenance. I actually found myself looking forward to eating my chicken livers! 🙂

[Note: Hunger *before* eating your meal is normal, and a good sign that your metabolism is rising. :D]

Maintenance Round 1, Week 3, Day 1 – 5/29

Weight: 120 = down 1.4 pounds

Measurements:
Bust: 34″ = no change
Waist: 27.5″ = no change
Hips: 33″ = no change

From other areas = down .75″

Ketostix: Medium

Blood Glucose:
Fasting: 94
1-hour PP: 95
2-hour PP: 106

I am pleased to see a downward trend in my meter readings recently, although my 2-hour PP’s are generally higher.

[Note: Higher 2-hr PP’s, combined with high blood sugars even though you’ve eaten nothing to cause them, are symptoms associated with Metabolic Syndrome XX. That’s a combination of inefficient insulin, and excess gluconeogenesis.]

Maintenance Round 1, Week 3, Day 2 – 5/30

Weight: 120.5 = up .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 92
1-hour PP: 92
2-hour PP: 90

Today’s meter readings are the lowest they have been!

Maintenance Round 1, Week 3, Day 3 – 5/31

Weight: 118.9 = down 1.6 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 90
1-hour PP: 83
2-hour PP: 94

I loved the butternut squash I ate. I even enjoyed preparing it. It has a lovely delicate, melon like fragrance prior to cooking.

Maintenance Round 1, Week 3, Day 4 – 6/1

Weight: 119.9 = up 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 106
2-hour PP: 116

Higher meter readings today than of late. SugarFree says it is likely not my food, but something else going on. So far I haven’t been able to figure out what it could be.

Maintenance Round 1, Week 3, Day 5 – 6/2

Weight: 119.5 = down .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 121
2-hour PP: 128

Even higher meter readings today, and it couldn’t have been the food since I’ve eaten this meal many times before with no problem. Mystifying.

Maintenance Round 1, Week 3, Day 6 – 6/3

Weight: 119.9 = up .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 110
1-hour PP: 99
2-hour PP: 122

High meter readings again. Even my fasting level was elevated.

Maintenance Round 1, Week 3, Day 7 – 6/4

Weight: 119.5 = down .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 86
1-hour PP: 95
2-hour PP: 86

It felt a lot more relaxing not to have to eat my meal at work.

Maintenance Round 1, Week 4, Day 1 – 6/5

Weight: 119.4 = down .1 pound

Measurements:
Bust: 34″ = no change
Waist: 27″ = down .5″
Hips: 33″ = no change

From other areas = no change

Blood Glucose:
Fasting: 90
1-hour PP: 103
2-hour PP: 101

I lost another inch of fat even while fully embracing slathering liberal quantities of butter on my veggies! The cream in my coffee was an extra treat.

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

Weight: 120.4 = up 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 85
1-hour PP: 116
2-hour PP: 106

There’s a definite and noticeable improvement in my energy levels.

Maintenance Round 1, Week 4, Day 3 – 6/7

Weight: 120.1 = down .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 86
1-hour PP: 95
2-hour PP: 94

It’s been a super hectic day.

Maintenance Round 1, Week 4, Day 4 – 6/8

Weight: 120.4 = up .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 90
1-hour PP: 104

Got an error twice while taking my 2-hour PP.

Maintenance Round 1, Week 4, Day 5 – 6/9

Weight: 121.2 = up .8 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 112
2-hour PP: 94

Surprised by such a high 1-hr PP.

Maintenance Round 1, Week 4, Day 6 – 6/10

Weight: 121.3 = up .1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 108
1-hour PP: 108
2-hour PP: 128

Horrible PP’s. The only difference I can think of is that for the last couple of days I have been taking ibuprofen tablets – which are sugar-coated.

Maintenance Round 1, week 4, Day 7 – 6/11

Weight: 120.6 = down .7 pound

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 124
2-hour PP: 106

A glorious sunny day. Took a walk in the Botanical Gardens. Had a (very) fleeting craving for ice cream when I saw people queuing by the ice cream van!

Maintenance Round 1, Week 5, Day 1 – 6/12

Weight: 120.2 = down .4 pound

Measurements:
Bust: 34″ = no change
Waist: 27″ = no change
Hips: 33″ = no change

From other areas = no change

Ketostix: Small

Blood Glucose:
Fasting: 90
1-hour PP: 108
2-hour PP: 97

Another high 1-hr PP.

Maintenance Round 1, Week 5, Day 2 – 6/13

Weight: 120.1 = down .1 pound

Ketostix: Small

Blood Glucose:
Fasting: 95
1-hour PP: 126
2-hour PP: 106

It’s been a frustrating day. In the past I would have snacked on junk food for comfort, which on Protocol is not an option. I value the time and dedication SugarFree has put into guiding me these past six weeks way too much to jeopardize any future progress. I recognize that Protocol is not simply a diet, which can be broken by a ‘cheat’ here and there. Rather, it is a means of recovering health and paving the way to a healthier future. That is something I wish to honor.

Maintenance Round 1, Week 5, Day 3 – 6/14

Weight: 120.8 = up .7 pound

Ketostix: medium

Blood Glucose:
Fasting: 97
1-hour PP: 101
2-hour PP: 95

Finally – better meter readings.

Maintenance Round 1, Week 5, Day 4 – 6/15

Weight: 120.3 = down .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 92
1-hour PP: 103
2-hour PP: 112

Fantastic meal today. Food is certainly tasty when covered in butter!

Maintenance Round 1, Week 5, Day 5 – 6/16

Weight: 121.3 = up 1 pound

Ketostix: Small

Blood Glucose:
Fasting: 95

Rushed out of the house and forgot to take my glucose meter with me!

Maintenance Round 1, Week 5, Day 6 – 6/17

Weight: 120.3 = down 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 115
2-hour PP: 117

I believe the ibuprofen I took for a TOM headache may have spiked my blood sugar levels. Plus… TOM can do that as well.

Maintenance Round 1, Week 5, Day 7 – 6/18

Weight: 122.5 = up 2.2 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 104
2- hour PP: 117

When I first began Protocol, I thought I’d never get through all the food I had to eat in one meal. Now I am not fazed by it, and relish tucking into my meal.

Protocol Round 2, Week 1, Day 1 – 6/19

Weight: 122.3 = down .2 pound

Measurements:
Bust: 34″ = no change
Waist: 27.5 ” = up .5″
Hips: 33″ = no change

From other areas = up .4″

Meal:
– 18 oz fennel
– 8 oz broccoli
– 12 oz pork chop
– 5 oz eggplant
– 2 oz white potato
– 2 T. butter
– 2 T. duck fat

Fitday Stats:
Calories: 1147
Fat: 78.6 g (61%)
Protein: 66.1 g (23%)
Carbs: 47.2 g (16%)

Ketostix: Medium

Blood Glucose:
Fasting: 108
1-hour PP: 108
2-hour PP 106

Back to Phase 1 for a week. I enjoyed my meal and didn’t notice the decrease in fats.

Protocol Round 2, Week 1, Day 2 – 6/20

Weight: 121.8 = down .5 pound

Meal:
– 8 oz kale
– 2 T. duck fat
– 2 T. butter
– 8 oz chicken liver
– 2 large eggs
– 9 oz spring greens
– 2 oz turnip
– 1 T. tomato paste

Fitday Stats:
Calories: 1106
Fat: 73.7 g (60%)
Protein: 69.4 g (25%)
Carbs: 41.5 g (15%)

Ketostix: Small

Blood Glucose:
Fasting: 97
1-hour PP: 106
2-hour PP: 108

Woke feeling refreshed. Had a positive and productive day.

Protocol Round 2, Week 1, Day 3 – 6/21

Weight: 122.1 = up .3 pound

Meal:
– 1.75 T. duck fat
– 1.75 T. butter
– 12 oz chicken thigh
– 8 oz spinach
– 14 oz asparagus
– 2 oz leek
– 2 oz sweet potato

Fitday Stats:
Calories: 1065
Fat: 71.7 g (61%)
Protein: 61.9 g (23%)
Carbs: 43.1 g (16%)

Ketostix: Medium

Blood Glucose:
Fasting: 90
1-hour PP: 94
2-hour PP: 116

Feeling fine.

Protocol Round 2, week 1, Day 4 – 6/22

Weight: 121.4 = down .7 pound

Meal:
– 2.25 T. duck fat
– 2.25 T. butter
– 2 large eggs
– 8 oz chicken liver
– 8.5 oz kohlrabi
– 8 oz broccoli
– 2 oz tomato

Fitday Stats:
Calories: 1071
Fat: 76.7 g (65%)
Protein: 62.2 g (23%)
Carbs: 33 g (12%)

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 104
2-hour PP: 121

High PP’s, maybe due to the reduced fat compared to how much I’ve been eating.

Protocol Round 2, Week 1, Day 5 – 6/23

Weight: 119.5 = down 1.9 pounds

Meal:
– 2.25 T. butter
– 2.25 T. duck fat
– 8 oz salmon
– 9 oz spring greens
– 8 oz spinach
– 3 oz mushrooms

Fitday Stats:
Calories: 1083
Fat: 71.5 g (64%)
Protein: 66.9 g (28%)
Carbs: 20.8 g (8%)

Ketostix: medium

Blood Glucose:
Fasting: 79
1-hour PP: 90
2-hour PP: 83

Lovely meter readings today.

Protocol Round 2, Week 1, Day 6 – 6/24

Weight: 119 = down .5 pound

Meal:
– 8 oz kale
– 2 oz onion
– 9 oz steak
– 7.5 oz string beans
– 1.75 T. butter
– 1.75 T. duck fat

Fitday Stats:
Calories: 1083
Fat: 72.8 g (60%)
Protein: 64.8 g (24%)
Carbs: 42.2 g (16%)

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 101
2-hour PP: 108

Longed to be out in nature, so I ate my meal in the park and soaked up some brilliant sunshine.

Protocol Round 2, Week 1, Day 7 – 6/25

Weight: 119.3 = up .3 pound

Meal:
– 8 oz broccoli
– 4 oz parsnip
– 9 oz spring greens
– 8 oz salmon
– 2.25 T. butter
– 2.25 T. duck fat

Fitday Stats:
Calories: 1096
Fat: 71.7 g (59%)
Protein: 66.1 g (25%)
Carbs: 44.5 g (16%)

Ketostix: Small

Blood Glucose:
Fasting: 90
1-hour PP: 122
2-hour PP: 104

Last day of Phase 1. I look forward to the increase in fats tomorrow, especially butter. Yum! 🙂

Maintenance Round 2, Week 1, Day 1 – 6/26

Weight: 120.3 = up 1 pound

Measurements:
Bust: 33″ = down 1″
Waist: 27.5 = no change
Hips: 33″ = no change

From other areas = no change

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 113
2-hour PP: 108

I feel fine.

Maintenance Round 2, Week 1, Day 2 – 6/27

Weight: 120.9 = up .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 126
2-hour PP: 108

Was hungry when I woke, so I ate my earlier than usual and have felt great all day.

Maintenance Round 2, Week 1, Day 3 – 6/28

Weight: 120.5 = down .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 113
2-hour PP: 106

Made polenta for the first time ever, and loved it. 🙂

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

Weight: 121.3 = up .8 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 103
2-hour PP: 104

It’s been a long day. I look forward to a bubble bath with essential oils.

Maintenance Round 2, Week 1, Day 5 – 6/30

Weight: 119.5 = down 1.8 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 83
1-hour PP: 97
2-hour PP: 103

Yummy mackerel meal – fatty fish are among my favorites.

Maintenance Round 2, Week 1, Day 6 – 7/1

Weight: 119.3 = down .2 pound

Ketostix: Small

Blood Glucose:
Fasting: 83
1-hour PP: 112
2-hour PP: 95

Strawberries and clotted cream eaten in the sunshine – fantastic! Sadly my 1-hr PP wasn’t as happy about the berries as I was.

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

Weight: 120.8 = up 1.5 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 112
2-hour PP: 108

Worked in a friend’s garden, taking my meal with me. She looked surprised when she saw the mountain of food on my plate. 🙂

Maintenance Round 2, Week 2, Day 1 – 7/3

Weight: 119.8 = down 1 pound

Measurements:
Bust: 33″ = no change
Waist: 28″ = up .5″
Hips: 33″ = no change

From other areas = no change

Ketostix: Medium

Blood Glucose:
Fasting: 102
1-hour PP: 115
2-hour PP: 117

Continued high PP’s. 🙁

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

Weight: 120.4 = up .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 103
2-hour PP: 108

Ate my meal earlier than usual and felt satisfied all day.

Maintenance Round 2, Week 2, Day 3 – 7/5

Weight: 121.6 = up 1.2 pounds

Ketostix: Small

Blood Glucose:
Fasting: 95
1-hour PP: 104
2-hour PP: 103

Ate rutabaga for the first time on Protocol. It was a struggle trying to hack through it with an old, blunt bread knife! I finally had to confess to SugarFree that it was the only knife I own, which I’ve never sharpened, and worse – I’ve been using it on a glass cutting board. She laughed and said she was glad I still have all my fingers. 🙂 Then she helped me find a reasonable set of knives, cutting board, knife sharpener – and an Instant Pot. All should be here next week, and I’ll have the makings of a real kitchen. Thank you, SugarFree!

Maintenance Round 2, Week 2, Day 4 – 7/6

Weight: 122.2 = up .6 pound

Ketostix: Small

Blood Glucose:
Fasting: 103
1-hour PP: 92
2-hour PP: 99

A really warm day, and much better meter readings!

Maintenance Round 2, Week 2, Day 5 – 7/7

Weight: 121.2 = down 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 102
1-hour PP: 112
2-hour PP: 126

Really enjoyed my steak with homemade polenta. But not so thrilled with my PP’s!

Maintenance Round 2, Week 2, Day 6 – 7/8

Weight: 121 = down .2 pound

Ketostix: Medium

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

TOM!

Maintenance Round 2, Week 2, Day 7 – 7/9

Weight: 122.9 = up 1.9 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 113
2-hour PP: 108

A beautiful day. I packed up my meal and took it into the countryside.

Maintenance Round 2, Week 3, Day 1 – 7/10

Weight: 122.4 = down .5 pound

Measurements:
Bust: 34″ = up 1″
Waist: 28.5″ = up .5″
Hips: 33″ = no change

From other areas = up 1.8″

Ketostix: Medium

Blood Glucose:
Fasting: 104
1-hour PP: 108
2-hour PP: 117

TOM played havoc with my measurements. But since SugarFree explained that it takes about three weeks to gain even a quarter-inch of fat, all should be back to normal next week.

Maintenance Round 2, Week 3, Day 2 – 7/11

Weight: 122.9 = up .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 121
2-hour PP: 128

High meter readings again. Question: I often find by 11 at night I get a second burst of energy and find myself reluctant to go to bed – could it be related?

[Note: Yes. That “second burst of energy” is actually cortisol rising when it should be lowering at that time of night. Cortisol is a hormone that’s part of the ‘fight or flight’ syndrome. It suppresses insulin so that blood sugars can rise and glucose can flood your muscles almost instantly. It also suppresses melatonin, the hormone necessary for sleep, that is supposed to rise in the evening and suppress cortisol! That’s why adequate melatonin is now correctly linked to blood sugar control and insulin resistance. It sounds like you may be working in the three hours before bedtime, instead of relaxing. When you have work to do outside regular work hours, never do it at night. Relax for an hour or so (in whatever way you like), go to bed early, and rise earlier the next morning to get the work done. You will wake with mind and body refreshed, and you’ll get much more done more quickly.]

Maintenance Round 2, Week 2, Day 3 – 7/12

Weight: 122.5 = down .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 86
1-hour PP: 90
2-hour PP: 92

Good meter readings, but likely due to no starch or sweet veggies today.

Maintenance Round 2, Week 3, Day 4 – 7/13

Weight: 122 = down .5 pound

Ketostix: Small

Blood Glucose:
Fasting: 102
1-hour PP: 108
2-hour PP: 113

I was surrounded by lots of chocolate at work today. Before Protocol I would have been battling temptation all day long. It’s great to finally feel free and have no craving to eat chocolate, even when it is right in front of me.

Maintenance Round 2, Week 3, Day 5 – 7/14

Weight: 121.9 = down .1 pound

Ketostix: Small

Blood Glucose:
Fasting: 88
1-hour PP: 108
2-hour PP: 110

It’s been a long day. I look forward to unwinding with a cup of fennel tea that SugarFree recommended I make to help my joint pains. I knew fennel was an aid to digestion but learned that it also has anti-inflammatory properties.

Maintenance Round 2, Week 3, Day 6 – 7/15

Weight: 120.8 = down 1.1 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 106
2-hour PP: 100

SugarFree has encouraged me to broaden the variety of vegetables I eat. Even living in a large city it’s a challenge to find an extensive range of them.

Maintenance Round 2, Week 3, Day 7 – 7/16

Weight: 121.8 = up 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 112
2-hour PP: 88

Made beurre blanc for the first time. It was quick and simple to make – and delicious. Accompanied my salmon and asparagus beautifully.

Maintenance Round 2, Week 4, Day 1 – 7/17

Weight: 121.6 = down .2 pound

Measurements:
Bust: 34″ = no change
Waist: 27″ = down 1.5″
Hips: 33″ = no change

From other areas = down .4″

Ketostix: Medium

Blood Glucose:
Fasting: 94
1-hour PP: 113
2-hour PP: 94

TOM gone – and so are my increased inches from last week. Now I will always know that gains that size are just water. Enjoyed a stroll in the sunshine this morning.

Maintenance Round 2, Week 4, Day 2 – 7/18

Weight: 121.8 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 108
2-hour PP: 90

Had artichoke hearts for the first (and last) time, but since I can’t seem to find the frozen hearts anywhere they were in a can. I didn’t like them at all. 🙁

Maintenance Round 2, Week 4, Day 3 -7/19

Weight: 123 = up 1.2 pounds

Ketostix: Small

Blood Glucose:
Fasting: 104
1-hour PP: 122
2-hour PP: 115

Got to eat at home, and enjoyed my meal a lot more.

Maintenance Round 2, Week 4, Day 4 – 7/20

Weight: 123.3 = up .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 97
2-hour PP: 103

Good meter readings today, but sadly only because I didn’t eat any starchy or sweet veggies.

Maintenance Round 2, Week 4, Day 5 – 7/21

Weight: 122 = down 1.3 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 108
2-hour PP: 110

Another long day. I plan to unwind, meditate and head off to bed. SugarFree has stressed the importance of winding down a few hours prior to sleep, then getting seven to eight hours. And I seem to be in the early stages of adrenal fatigue, likely caused by my cortisol levels being out of whack due to working at night, staying up too late, and living on an average five hours of sleep. Unwinding before bed (no night work!) and getting there earlier will let my melatonin (which starts to rise at dusk) do its job to suppress the day’s cortisol levels. Which will help with blood sugar control. So I will listen to my body more and actually go to bed when I first start to feel tired, rather than pushing on past the tiredness and finding myself wide awake at midnight.

Maintenance Round 2, Week 4, Day 6 – 7/22

Weight: 122.5 = up .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 104
2-hour PP: 97

Getting to bed earlier is proving more challenging than it should. Hopefully, I will be better able to organize my day better to make sure this happens. SugarFree suggested I compile a To-Do list for the next day in order to really look at everything I do, and to see if I can be more efficient in doing them. SugarFree was right when she said in our first consultation that she not only would offer support on doing Protocol in general, and all the science it contains, but that she would be a life coach too!

Maintenance Round 2, Week 4, Day 7 – 7/23

Weight: 122.7 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 77
1-hour PP: 112
2-hour PP: 103

Made SugarFree’s Chopped Liver recipe for tomorrow. She’s assured me it will be delicious, and since I’m not a fan of plain liver as I’ve been eating it, I’m keeping the faith. 🙂

Maintenance Round 2, Week 5, Day 1 – 7/24

Weight: 123.3 = up .6 pound

Measurements:
Bust: 34″ = no change
Waist: 27″ = no change
Hips: 33.25″ = up .25″

From other areas = up .6″

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 108
2-hour PP: 97

The chopped liver is a tasty pate. It would be great with some butter-laden crusty bread. Hopefully, soon. I’ve already noticed that since relaxing before bed and getting there earlier, my 2-hr PP’s have improved. It’s a start!

 

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