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!

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