SugarFree Protocol – Julie

Julie will be joining us on October 15, 2018 – but please take a moment to read her story and welcome her.

Julie’s Introduction:

Hello everyone! I’m twenty-nine, 5’ 1” and weigh 130. After reviewing the results of my metabolic blood tests I learned that I have mild hypothyroidism, moderately high leptin and insulin levels, and low ferritin. I also have the symptoms of Metabolic Syndrome XX. I’m always tired, and feel like I can never get enough sleep. Even though I get nine hours most nights my brain feels like a fog-filled sieve on a good day.

It’s clear that I have an unhealthy relationship with food because I view mealtimes more like damage control rather than something delicious or nutritious to look forward to. I’m anxious when I choose foods to eat at the shops. Even worse, I have no idea how to cook or eat properly – as shown by my repetitive, convenience-filled food log.

I have failed to get slim since I was fourteen, and the unintended side effects of my constant yo-yo dieting now show in my test results and daily life. I recently married, so I starved myself and exercised hours a day in order to look good in a dress, but as soon as I tried to go back to eating a ‘normal’ 1200 calories all the fat came back, with some extra for good measure! I feel terrible eating low calories, and restricting myself to certain food groups (while completely eliminating others) in a fruitless attempt to stop the almost constant gain.

I’ve known for a while that the Calories In, Calories Out theory didn’t work but it wasn’t until I found SugarFree’s Protocol that I realised the true depth of the issue. I am very excited to start, and to work with her to get my health back on track, learn how to cook nutritious, healthy meals I can actually enjoy, and to one day become a mum who can teach my children how to be healthy, too.

Maintenance Round 1, Week 1, Day 1 – 10/15

Weight: 130 pounds

Measurements:
Bust: 40.1”
Waist: 37.7”
Hips: 39.7”

Ketostix: negative

Blood Glucose:
Fasting: 99
1-hr PP: 81
2-hr PP: 94

I was intimidated by the mountain of food on my plate this first day, since I have been virtually starving myself for some time. I could barely see the plate, there were so many veggies on it! I wasn’t able to finish my entire meal and am feeling stuffed, which is an uncomfortable, almost nauseating sensation. I haven’t eaten this much in a long time.

However, I really enjoyed the potato fries I sliced using my new Braun hand blender/processor, before sautéing them in duck fat – though I have so much more to learn about cooking – or rather not over-cooking. My 2-hour PP increased 13 points so I will continue to monitor my blood sugar until it starts to drop.

Not a bad first day.

Maintenance Round 1, Week 1, Day 2 – 10/16

Weight: 130 = no change

Ketostix: negative

Blood Glucose:
Fasting: 84.6
1-hr PP: 90
2-hr PP: 88.2

Better blood sugars today. 🙂 I struggled to finish all my food again, and also felt self-conscious heating it all up and walking through the office to eat at my desk. I haven’t felt that way before but now that I’m weighing myself again I feel less confident about my body. I know the scale is not an accurate measure of actual slimness or health – the measuring tape is a better gauge – but it’s still feels awful to see a number I dread on it.

Maintenance Round 1, Week 1, Day 3 – 10/17

Weight: 128.7 = down 1.3 pounds

Ketostix: trace

Blood Glucose:
Fasting: 82.8
1-hr PP: 86.4
2-hr PP: 84.6

I lost over a pound, and enjoyed my meal today (so did my PP’s)! I haven’t eaten a pork chop in years due to horrible memories of dry, chewy pork when I was growing up, but the recipe/method SugarFree gave me made it tender and juicy. I couldn’t quite finish my meal again, but SugarFree has assured me that I will get there in time. My stomach has shrunk from years of semi-starvation, and though it will expand again it will take weeks, not days.

Maintenance Round 1, Week 1, Day 4 – 10/18

Weight: 128.7 = no change

Ketostix: small

Blood Glucose:
Fasting: 82.8
1-hr PP: 86.4
2-hr PP: 84.6

I loved my meal. Who knew you could cook salmon so well in the microwave? My PP’s have improved a lot from a few weeks ago. I feel content and look forward to upping my cooking game with my new cookbook that I plan to read every morning.

Maintenance Round 1, Week 1, Day 5 – 10/19

Weight: 128 = down .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 88.2
1-hr PP: 82.8
2-hr PP: 88.2

I was quite hungry this morning so I ate my meal early and just devoured the lamb chops in a delicious sauce that SugarFree taught me to make. I wanted to lick the plate! I have a bland palette due to non-cooking, and rarely using any spices, so that will need educating. However, I purchased lots of new spices and cooking equipment that my kitchen was seriously lacking. Basic items (like potato peelers and chopping boards) that I’ll use to make my first ever liver recipe tomorrow.

Maintenance Round 1, Week 1, Day 6 – 10/20

Weight: 126.9 = down 1.1 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 88.2
1-hr PP: 82.8
2-hr PP: 95.3

I had a stressful morning assembling a shed in our back garden, which was very time consuming and took us all day. I tasted liver for the first time and really liked it. Visually it’s unappealing, but its taste and texture is like paté, which I love. I’d love to learn to make paté, especially as Christmas is coming, and it would even make a nice gift.

Maintenance Round 1, Week 1, Day 7 – 10/21

Weight: 126.7 = down .2 pound

Ketostix: large

Blood Glucose:
Fasting: 86.4
1-hr PP: 86.4
2-hr PP: 93.6

I visited my parents today, which was really lovely. We sat in the sunshine and chatted all day. SugarFree tweaked my menus to make them more me-friendly and I managed to finish my whole meal for the first time, which feels really positive!

Maintenance Round 1, Week 2, Day 1 – 10/22

Weight: 126.9 = up .2 pound

Measurements:
Bust: 39.7″ = down .4″
Waist: 37.7” = no change
Hips: 39.7” = no change
Other areas: = down .5″

Ketostix: moderate

Blood Glucose:
Fasting: 91.8
1-hr PP: 99
2-hr PP: 100.8

It’s the end of week one and I have lost three pounds! I haven’t done any exercise aside from daily strolls and I’ve eaten more calories each day than I have in a long time, so I am very pleased with that. I’ve lost close to an inch of fat, which isn’t bad, but I look forward to seeing more. Cooked a much tenderer rib eye, which was delicious.

Maintenance Round 1, Week 2, Day 2 – 10/23

Weight: 126.9 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 77.4
1-hr PP: 100.8
2-hr PP: 109

Yesterday’s scratchy throat, fatigue and slightly elevated PP’s indicate that I am fighting something off, so today I ate PIM – Protocol Illness Menu. I feel more tired than usual, but I’ve taken the precautions that hopefully will help me avoid coming down with something.

Maintenance Round 1, Week 2, Day 3 – 10/24

Weight: 126.5 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 84.6
1-hr PP: 122.4
2-hr PP: 113.4

I feel back to normal today. Hubby and I got out for a 35 minute walk in the sunshine after eating.

Maintenance Round 1, Week 2, Day 4 – 10/25

Weight: 125.9 = down .6 pound

Ketostix: large

Blood Glucose:
Fasting: 82.8
1-hr PP: 92.6
2-hr PP: 103.4

Busy day at work, rushing around most of the time. Eating PIM menu again today, which I enjoyed.

Maintenance Round 1, Week 2, Day 5 – 10/26

Weight: 125.4 = down .5 pound

Ketostix: large

Blood Glucose:
Fasting: 82.8
1-hr PP: 82.8
2-hr PP: 108

I wasn’t able to finish my meal because I felt bloated. The little heating lunch box does an amazing job of keeping my food warm. I saw the doctor this morning for the digestive problems I’ve been having. Hopefully the test results will shed some light on them. On a positive note, my winter jacket is slightly looser, but I have a little way to go yet until it feels truly comfortable.

Maintenance Round 1, Week 2, Day 6 – 10/27

Weight: 125.2 = down .2 pound

Ketostix: large

Blood Glucose:
Fasting: 82.8
1-hr PP: 93
2-hr PP: 104

My meal was tasty though it’s still taking me a lot of time to make everything. SugarFree says the more I cook, the faster I’ll get. Putting all the ingredients into little mis en place bowls before cooking is really helpful.

Maintenance Round 1, Week 2, Day 7 – 10/28

Weight: 125 = down .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 84.6
1-hr PP: 91.8
2-hr PP: 102.6

An important part of becoming a good cook is learning how to use spices, and use them properly. They are now stored correctly in the fridge instead of in a drawer as I used to do, which will keep them fresher longer, and am going to include them in my meals going forward. I spent the morning sorting my food log and learning about spices – so much information filling my brain! My previous constant hunger while denying myself food is finally abating and rarely bothers me.

Maintenance Round 1, Week 3, Day 1 – 10/29

Weight: 125.2 = up .2 pound

Measurements:
Bust: 39.3″ = down .4″
Waist: 37.2” = down .5″
Hips: 39.3” = down .4″
Other areas: = down 1.1″

Ketostix: moderate

Blood Glucose:
Fasting: 86.4
1-hr PP: 117
2-hr PP: 111

Wow – I lost 2.5 inches of fat in week two of Protocol – while eating tons of fat and calories! Why did I starve myself for so long? To help with stress in my life I’m going to start meditating ten minutes each morning and evening. I loved my very first (simplified) chicken cacciatore with pasta and was able to eat everything on my plate. I’ve been afraid to eat pasta for years!

Maintenance Round 1, Week 3, Day 2 – 10/30

Weight: 125.4 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 90
1-hr PP: 102.6
2-hr PP: 97.2

Having a “I feel fat” day – where all my clothes feel too small and I dislike the mirror. On a better note, my meal was delicious (amazing how using spices instead of just salt upgrades the taste of food!) and I was able to eat the entire thing, no problem.

Maintenance Round 1, Week 3, Day 3 – 10/31

Weight: 125.6 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 90
1-hr PP: 99
2-hr PP: 100.8

Enjoyed my meal again, and ate the whole thing in short order!

Maintenance Round 1, Week 3, Day 3 – 10/31

Weight: 125.6 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 90
1-hr PP: 99
2-hr PP: 100.8

Another yummy meal. Learning to cook is fun!

Maintenance Round 1, Week 3, Day 4 – 11/1

Weight: 125.8 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 88.2
1-hr PP: 104.4
2-hr PP: 109.8

My meal was tasty but I was really full towards the end. And my blood sugars either had a problem with it, or something else is going on. Got out for a quick stroll in the sunshine.

Maintenance Round 1, Week 3, Day 5 – 11/2

Weight: 126.1 = up .3 pound

Ketostix: trace

Blood Glucose:
Fasting: 93.6
1-hr PP: 99
2-hr PP: 102.6

I dreamed I was eating chocolate cookies the size of a dinner plate, and had a persistent craving for something sweet today. My usual full feeling at the end of my meal went away after I finished, and I could have eaten more. Waking up is getting much easier and because I sleep through the night now fidget less.

Maintenance Round 1, Week 3, Day 6 – 11/3

Weight: 126.7 = up .6 pound

Ketostix: trace

Blood Glucose:
Fasting: 84.6
1-hr PP: 95.4
2-hr PP: 91.8

I bought meat from my local butcher instead of at the supermarket, which was a new experience for me. Their strip steak was absolutely delicious!

Maintenance Round 1, Week 3, Day 7 – 11/4

Weight: 126.1 = down .6 pound

Ketostix: trace

Blood Glucose:
Fasting: 88.2
1-hr PP: 109.8
2-hr PP: 118.9

I visited my parents and had a family lunch with my Grandmother, which was fun. I cooked for myself, though, and everyone was surprised to see me eat calves liver – especially my older sister who was very curious.

Maintenance Round 1, Week 4, Day 1 – 11/5

Weight: 126.3 = up .2 pound

Measurements:
Bust: 39.3″ = no change
Waist: 37.2” = no change
Hips: 39.3” = no change
Other areas: = down .6″

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hr PP: 108
2-hr PP: 113.4

End of week three! My weight (and PPs) have slowly crept up this week, but the tape measure says that none of the gain is fat. Normally I’d cut my calories to counteract the scale, now I know that doesn’t work at all.

Protocol, Round 1, Week 1, Day 2 – 11/6

Weight: 126.5 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 95.4
1-hr PP: 93.6
2-hr PP: 111.6

Meal:
– 11 oz chicken thigh
– 225 g chard
– 140 green beans
– 60 g pasta
– 100 g mushrooms
– 15 g butter
– 10 g duck fat

Fitday Stats:
Calories: 789
Fat: 48.3 grams (55%)
Protein: 52.8 grams (27%)
Carbs: 35.7 grams (18%)

Starting Phase 1 of Protocol this week, which is the reverse of normal order, but was necessary to get me out of starvation mode.

Protocol, Round 1, Week 1, Day 3 – 11/7

Weight: 126.1 = down .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 84.6
1-hr PP: 95.4
2-hr PP: 99

Meal:
— 240 g lamb chop
— 225 g spinach
— 300 g zucchini
— 55 g beans
— 10 g Butter, Kerrygold
— 5 g duck fat

Fitday stats:
Calories: 813.1
Fat: 52.3 grams (58%)
Protein: 55.5 grams (27%)
Carbs: 30.1 grams (15%)

I loved my meal today – it was so delicious! My new spices are wonderful; they can turn something as tasteless as plain white beans into something really yummy. I can’t believe I ignored (and didn’t even own) them for so long.

Protocol, Round 1, Week 1, Day 4 – 11/8

Weight: 125.2 = down .9 pound

Ketostix: small

Blood Glucose:
Fasting: 90
1-hr PP: 93.6
2-hr PP: 93.6

Meal:
— 250 g sardines
— 225 g broccoli
— 200 g collards
— 120 g tomatoes
— 10 g Butter, Kerrygold
— 10 g duck fat

Fitday stats:
Calories: 805.4
Fat: 49.8 grams (56%)
Protein: 59.4 grams (29%)
Carbs: 29.9 grams (15%)

Work is very busy at the moment. I’m feeling tired today, too.

Protocol, Round 1, Week 1, Day 5 – 11/9

Weight: 125 = down .2 pound

Ketostix: medium

Blood Glucose:
Fasting: 84.6
1-hr PP: 93.6
2-hr PP: 102.6

Meal: PIM

Feeling better thanks to the PIM, though I’m still tired.

Protocol, Round 1, Week 1, Day 6 – 11/10

Weight: 125.4 = up .4 pound

Ketostix: medium

Blood Glucose:
Fasting: 88.2
1-hr PP: 104.4
2-hr PP: 104.4

Meal: PIM

Worked on our house as it was blowing a gale outside. Tidied and organised the upstairs bedroom so we can finally clear and finish painting the kitchen.

Protocol, Round 1, Week 1, Day 6 – 11/11

Weight: 125.4 = no change

Ketostix: medium

Blood Glucose:
Fasting: 91.8
1-hr PP: 95.4
2-hr PP: 97.2

Meal:
— 210 g salmon
— 225 g spinach
— 60 g white potato
— 15 g sour cream
— 20 g Butter, Kerrygold
— 10 g duck fat

Fitday stats:
Calories: 741.3
Fat: 52.5 grams (64%)
Protein: 49.7 grams (27%)
Carbs: 18.1 grams (10%)

Spent a lovely day with my in-laws.

Protocol, Round 1, Week 2, Day 1 – 11/12

Weight: 125.4 = no change

Measurements:
Bust: 39.1″ = down .2″
Waist: 37.2” = no change
Hips: 39.1” = down .2″
Other areas: = down .4″

Ketostix: medium

Blood Glucose:
Fasting: 95.4
1-hr PP: 118.8
2-hr PP: 102.6

Meal: PIM

Start of Week Six! It’s starting to look like I have IBS-D, and at my doctor’s appointment tomorrow I will insist that I get a referral to a gastrologist so I can get a proper diagnosis. Although the idea is depressing, it does run in the family – both my mother and sister have it – so there is probably a genetic component.

One day at a time, I tell myself, so I shall have a nice long bath this evening to help cheer me up and alleviate increased stress at work, which is also an IBS trigger.

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SugarFree Protocol – Jill

Jill will join us on Monday, March 19, 2018 – but please welcome her now!

Jill’s Introduction

Hello everyone! I’m forty-five, 5’4” and 177 pounds – the most I’ve ever weighed. After reviewing the results of my metabolic blood tests I learned that I have a low-level of inflammation, Hyperinsulemia and Diabetes, as well as Hypothyroidism. I also may have Non-Alcoholic Fatty Liver Disease (NAFLD). A winning combination, huh? Those results were hard to hear, but not a real surprise. As part of my journey back to health I’ve been thinking about my eating patterns over the past few decades and realized I’ve been basically starving myself. I have always micro-managed my eating, cutting out entire food groups in the mistaken belief that finding the “magic formula” of food combinations would make me slim and healthy. Note I put slim before healthy. And don’t even get me started on exercise. I’ve run marathons, taken spin classes, gone to boot camps and done Crossfit. Yet… I’m still fat! After reading about Orthorexia, I was able to admit to myself that yeah, I have an eating disorder.

I decided to undertake my Protocol journey because I’m tired of being tired  24/7 and I am tired of being unhealthy and absent in my own life. And I’m definitely tired of being fat while eating so little. I look forward to becoming a lean, healthy woman who has the freedom to eat delicious food (which is basically everything homemade according to SugarFree) and actually enjoy it. To not spend an entire day feeling guilty because the scale didn’t say what I thought it should. I can’t wait to have enough energy to get through my must-do’s with enough leftover to get to a few can-do’s. In my many years taking care of others, the person who has suffered the most is me: emotionally and physically. SugarFree will guide me to learning how to put myself first sometimes, by showing me how to choose food full of nutrients, do real cooking, and eventually do exercise that doesn’t take hours a day. Hopefully I can do the same for my friends and family someday. I know it won’t be easy, and I have a lot of bad habits to break, but it will be so worthwhile. Size seven skinny junior jeans watch out – I’m coming for you!

Interim, Week 1, Day 1 – 3/19

Weight: 177.4 pounds

Measurements:
Bust: 39″
Waist: 40.5″
Hips: 43.5″

Ketostix: Trace

Blood Glucose:
Fasting: 112
1 – hour PP: 125
2 – hour PP: 120

Meal:
– 11.5 oz chicken thighs
– 8 oz broccoli
– 6.5 oz collards
– 4 oz sweet potato
– 1.4 oz butter
– 1.4 oz duck fat

Fitday Stats:
Calories: 1,317
Fat: 100 grams (69%)
Protein: 55.9 grams (17%)
Carbs: 48.4 grams (14%)

Sugars were higher than I expected. I was in a day-long training so I ate much later than usual.

Interim, Week 1, Day 2 – 3/20

Weight: 177.7 = up .3 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 83
1 – hour PP: 102
2 – hour PP: 104

Meal:
– 6.5 oz salmon
– 8 oz spinach
– 7 oz collard greens
– 2 oz pasta
– 1.75 oz duck fat
– 1.75 oz butter

Fitday Stats:
Calories: 1,281
Fat: 102.7 grams (73%)
Protein: 54.6 grams (17%)
Carbs: 34.6 grams (10%)

Nice to see my PPs lower than yesterday, and my Ketostix at moderate, which means I’m heading in the right direction.

Interim, Week 1, Day 3 – 3/21

Weight: 177.8 = up .1 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 100
1 – hour PP: 88
2 – hour PP: 83

Meal:
– 7 oz beef liver
– 1 egg
– 8 oz Swiss chard
– 5 oz green beans
– 2 oz onion
– 1.75 oz butter
– 1.75 oz duck fat
– 1 oz red wine
– .5 oz tomato paste

Fitday Stats:
Calories: 1,291
Fat: 102.6 grams (71%)
Protein: 55.4 grams (17%)
Carbs: 36.7 grams (12%)

Spring snow brought me a day off, and it was nice to eat a leisurely lunch longer than 20 minutes. I’m fighting a cold so it’s a great day to take a nap and read a book, though the real struggle will be to stay out of the kitchen and away from my favorite comfort foods. I intend to keep my eye on the prize, which is a healthier me.

Interim, Week 1, Day 4 – 3/22

Weight: 176 = down 1.8 pounds

Ketostix: Large

Blood Glucose:
Fasting: 84
1 – hour PP: 88
2 – hour PP: 91

Meal: PIM

Another day off, and I still have my cold, so SugarFree put me on PIM – Protocol Illness Menu. Though to me it was a luxury lunch. Woot. I also had time to research and order a lunch box style food warmer to keep my food hot so I don’t have to wait for the microwave during my way too short lunch break. Thanks for the suggestion, SugarFree.

Interim, Week 1, Day 5 – 3/23

Weight: 174.4 = down 1.6 pounds

Ketostix: large

Blood Glucose:
Fasting: 83
1 – hour PP: 88
2 – hour PP: 81

Meal: PIM

Didn’t sleep well last night but I still woke up energized enough to get through the day instead of feeling as if I never went to bed, a common occurrence over the last few months. And my cold is almost gone.

Interim, Week 1, Day 6 – 3/24

Weight: 175.7 = up 1.3 pounds

Ketostix: Large

Blood Glucose:
Fasting: 85
1 – hour PP: 77
2 – hour PP: 81

Meal:
– 7 oz salmon
– 8 oz spinach
– 9 oz asparagus
– 3 oz white potato
– 1.75 oz butter
– 1.75 oz duck fat

Fitday Stats:
Calories: 1,278
Fat: 102.8 grams (72%)
Protein: 56.9 grams (18%)
Carbs: 31.5 grams (10%)

I’m proud of myself. I stayed on Protocol while hostessing weekends in a restaurant that serves comfort food and free desserts. You wouldn’t believe how many customers I seat that cannot comfortably fit into the tables. The restaurant has tables from the forties, fifties and sixties as part of the decor. It is visibly obvious how much America has grown since then just by looking at the size of the people at those tables. So sad. And scary. What will customers look like in another ten years?

Interim, Week 1, Day 7 – 3/25

Weight: 174.9 = down .8 pound

Ketostix: Large

Blood Glucose:
Fasting: 82
1 – hour PP: 107
2 – hour PP: 112

Meal:
– 8 oz pork chop
– 8 oz broccoli
– 5 oz turnip greens
– 2 oz sweet potato
– 1.5 oz butter
– 1.5 oz duck fat

Fitday Stats:
Calories: 1,200
Fat: 96.9 grams (73%)
Protein: 45.5 grams (12%)
Carbs: 36.6 grams (15%)

Today was a challenge because it was my son’s birthday party. I caught myself mindlessly nibbling on a few foods that I cannot eat. My PPs show it. I am proud that I stopped myself and even prouder that instead of thinking “I blew it so why not blow the rest of the day”; I resisted the buttercream cake and homemade ice-cream which is my all time favorite. It was good for me to see what just a few mindless nibbles can do as well as knowing I can resist sugary foods in a family of “food pushers” who often don’t understand the word no. Social occasions aren’t easy, but SugarFree says in a few months I won’t even be tempted by any of those foods. Hard to believe now, but I’ll keep the faith. 🙂

Interim, Week 2, Day 1 – 3/26

Weight: 175.5 = up .6 pound

Measurements:
Bust: 38.5″= down .5″
Waist: 40″ = down .5″
Hips: 42.5″ = down 1″
Other areas = down 2.5″

Ketostix: Moderate

Blood Glucose:
Fasting: 94
1 – hour PP: 92
2 – hour PP: 101

Meal:
– 8 oz sirlion steak
– 8 oz Swiss chard
– 3 oz lentils
– 1.5 oz duck fat
– 1.5 oz butter
– 12 oz fennel

Fitday Stats:
Calories: 1,407
Fat: 116.1 grams (73%)
Protein: 59.1 grams (17%)
Carbs: 34.5 grams (10%)

Another 4.5 inches of fat gone, making a 10-inch loss in just two weeks! The scale hasn’t gone down much at all, so SugarFree was right: the scale lies, and today I can see it for myself. My energy level is also increasing every day. I wake up and drag little less. And I’m no longer feeling the usual four p.m. need for a pick-me-up of caffeine or sugar. I am also learning new kitchen skills while preparing food in new ways. Change is hard but it feels good to tackle them. This old dog is learning new tricks.

Interim, Week 2, Day 2 – 3/27

Weight: 175 = down .5 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 93
1 – hour PP: 85
2 – hour PP: 88

Meal:
– 7 oz beef liver
– 8 oz spinach
– 12 oz broccoli raab
– 2 oz onions
– .5 oz tomato paste
– 1 oz red wine
– 1.75 oz duck fat
– 1.75 oz butter

Fitday Stats:
Calories: 1,278
Fat: 99.6 grams (70%)
Protein: 59.7 grams (19%)
Carbs: 35.7 grams (11%)

I used my new food warmer. Boy, that sucker gets hot. I’ll need to buy some oven pads to get my bowls out. I also ate broccoli raab for the first time. Yummy.

Interim, Week 2, Day 3 – 3/28

Weight: 175 = no change

Ketostix: Moderate

Blood Glucose:
Fasting: 96
1 – hour PP: 117
2 – hour PP: 94

Meal:
– 7 oz salmon, raw
– 8 oz Swiss chard
– 4 oz dandelion greens
– 3 oz brown rice, cooked
– 1.7 oz duck fat
– 1.7 oz butter

Fitday Stats:
Calories: 1,272
Fat: 101 grams (71%)
Protein: 52.6 grams (17%)
Carbs: 38.3 grams (12%)

Just tried on my new junior, size 7 skinny jeans. Hmm. If I could wear them only up to my knees they’d fit great. 🙂 It’s hard to believe I’ll be able to get them up completely – and button them – one day.

Interim, Week 2, Day 4 – 3/29

Weight: 173.5 = down 1.5 pounds

Ketostix: Moderate

Blood Glucose:
Fasting: 88
1 – hour PP: 109
2 – hour PP: 97

Meal:
– 12 oz chicken thighs
– 8 oz spinach
– 6 oz artichoke hearts
– 2 oz corn niblets
– 1.25 oz duck fat
– 1.25 oz butter
– 1 oz heavy cream

Fitday Stats:
Calories: 1,357
Fat: 107.6 grams (72%)
Protein: 59.3 grams (17%)
Carbs: 38 grams (11%)

I’m eating and enjoying new veggies on Protocol. I cooked the chicken in the Instant Pot with the duck fat, butter, cream, corn and spinach. It was only the second thing I ever made in it and it was delicious.

Interim, Week 2, Day 5 – 3/30

Weight: 174.1 = up .6 pound

Ketostix: Large

Blood Glucose:
Fasting: 79
1 hr PP: 112
2 hr PP: 99

Meal:
– 11 oz pork chop
– 8 oz broccoli
– 3 oz peas
– 3 oz carrots
– 1.5 oz butter
– 1.5 oz duck fat

Fitday Stats:
Calories: 1,301
Fat: 103.6 grams (72%)
Protein: 61.3 grams (19%)
Carbs: 30.8 grams (9%)

Enjoyed my meal which I had the time to eat at my own pace. I’m looking forward to starting the Maintenance phase on Monday!

Interim, Week 2, Day 6 – 3/31

Weight: 173.6 = down .5 pound

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hr PP: 115
2-hr PP: 105

Meal:
– 7 oz salmon, raw
– 8 oz kale, raw
– 5 oz green beans, raw
– 2 oz acorn squash, raw
– 1.75 oz butter
– 1.75 oz duck fat

Fitday Stats:
Calories: 1,300
Fat: 103.3 grams (72%)
Protein: 53.8 grams (17%)
Carbs: 38.7 grams (11%)

Busy day with my son’s birthday bowling party, where I got to see some good friends. And thank goodness for good conversation because it kept me away again from the cake and pizza!

Interim, Week 2, Day 7 – 4/1

Weight: 174.6 = up 1 pound

Ketostix: moderate

Breakfast:
– 3 pancakes
– 4 oz maple syrup

Blood Glucose:
Fasting: 92
1-hr PP: 186
2-hr PP: 202

Main Meal:
– 6 oz beef liver
– 8 oz spinach
– 1.5 oz butter
– 1.5 oz duck fat
– 9 oz asparagus
– .5 oz fish sauce
– 3 oz coconut milk
– .5 oz Thai curry paste
– 3 oz red pepper
– 2 oz tomatoes
– 2 oz mushrooms

Blood Glucose:
1-hr PP: 145
2-hr PP: 114

Fitday Stats:
Calories: 1,968
Fat: 105.9 grams (49%)
Protein: 192.6 grams (39%)
Carbs: 61.1 grams (12%)

I spent a nice Easter day with my family. And I got to to enjoy pancakes with maple syrup at breakfast with them after the Sunrise Service at church. But yikes! My PP’s were not happy. Still, it was a good learning experience. My metabolism and blood sugar control has a long way to go.

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

Weight: 175.5 = up .9 pound

Measurements:
Bust: 38.5″ = no change
Waist: 39.5” = down .5″
Hips: 41.5” = down 1″
Other areas = down .75”

Ketostix: negative

Blood Glucose:
Fasting: 110
1-hr PP: 109
2-hr PP: 101

More not great PP’s even though I ate no starch carbs, and I gained some water weight because of the pancakes and maple syrup I ate yesterday. SugarFree said it would happen and I know it is only temporary. Plus, I lost two and a half inches of fat this week. My clothes are looser and that’s a good feeling.

Maintenance, Week 1, Day 2 – 4/3

Weight: 175.3 = up .7 pound

Ketostix: Small

Blood Glucose:
Fasting: 101
1-hr PP: 107
2-hr PP: 102

My PP’s are finally coming down. Since Maintenance menus have so much more food, the logistics of eating everything in a short time is even more of a challenge. Not that I’m complaining about more food. 🙂

Maintenance, Week 1, Day 3 – 4/4

Weight: 173.5 = down 1.8 pounds

Ketostix: Small

Blood Glucose:
Fasting: 91
1-hr PP: 97
2-hr PP: 107

My clothes are fitting better, but despite that I’m still obsessed with the scale. 🙁 But I cooked and enjoyed a delicious fatty Porterhouse – yum!

Maintenance, Week 1, Day 4 – 4/5

Weight: 172.8 = down .7 pound

Ketostix: Small

Blood Glucose:
Fasting: 94
1-hr PP: 128
2-hr PP: 105

After a talk with SugarFree, I’m definitely going to try to abandon the years of brainwashing I’ve had (all women) that makes us stare at our scales every day, feeling good if the number is lower, and guilty if it doesn’t move. She pointed out what I’ve seen with my eyes but couldn’t believe: in almost three weeks of Protocol, I’ve only lost a few pounds – but nearly fourteen inches of fat, an entire dress size! She said if that was true, what was the scale really telling me? It took a minute for me to reply: nothing. This is hard for me. I spent years fixated on one set of numbers, so it’s difficult to concentrate on the numbers that are actually important. Because unlike the numbers on the scale, the numbers on my measuring tape are true.

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

Weight: 172.1 = down .8 pound

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hr PP: 87
2-hr PP: 100

I cooked yummy garlic shrimp with lots of butter, and roasted my green beans. Good way to end the work week. I can’t wait until it gets warmer so I can break out my spring clothes and enjoy the sun.

Maintenance, Week 1, Day 6 – 4/7

Weight: 173.2 = up 1.1 pounds

Ketostix: Small

Blood Glucose:
Fasting: 101
1-hr PP: 111
2-hr PP: 101

Definitely going to have to buy another food warmer for traveling on the weekends.

Maintenance, Week 1, Day 7 – 4/8

Weight: 172.9 = down .3 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 89
1-hr PP: 115
2-hr PP: 103

I ate later than usual but wasn’t severely hungty and didn’t have the urge to binge eat – but my meal sure tasted good when I had it.

Maintenance, Week 2, Day 1 – 4/9

Weight: 172.9 = no changer

Measurements:
Bust: 38″= down .5″
Waist: 38.5″ = down 1″
Hips: 40″ = down 1.5″
Other areas = down 1″

Ketostix: Moderate

Blood Glucose:
Fasting: 103
1-hr PP: 118
2-hr PP: 102

I’m excited! I lost another four inches of fat last week while eating more food every day than I have eaten in decades. I wish I hadn’t stupidly starved myself for years with nothing to show for it but a broken metabolism, and I really wish I’d found Protocol years ago. It’s lucky that I finally found SugarFree after years of following well meaning but misguided nutritional advice from many “professional” sources.

Maintenance, Week 2, Day 2 – 4/10

Weight: 172.3 = down .6 pound

Ketostix: Large

Blood Glucose:
Fasting: 96
1-hr PP: 151
2-hr PP: 125

Despite being up late last night I woke early with energy. Cooked a delicious eggplant and coconut milk curry.

Maintenance, Week 2, Day 3 – 4/11

Weight: 172.6 = up .3 pound

Ketostix: Large

Blood Glucose:
Fasting: 94
1-hr PP: 92
2-hr PP: 89

Devoured a thick, juicy steak covered in butter with my meal. And I ate it almost rare (and tender) instead of well-done (and tough), as I’ve been inching toward with SugarFree’s encouragement. What a great way to get through Hump Day. Are you eating this well yet losing oodles of fat? I never could until I started Protocol. Pretty exciting. 🙂

And I learned something new this week. Sure, my blood sugars were suddenly horrible again, but I’m still so used to that I thought nothing of it. Not SugarFree. We spoke, and she said something was causing this, and it wasn’t my food. She asked if I’d changed shampoo, or face cream or… the light dawned. I had a small rash and had been using cortisone cream. For days. Sugarfree suggested aloe instead since cortisol depresses insulin, which raises blood sugars. Which is why your blood sugar goes up after exercise. Who knew? So, I stopped using it. And my blood sugars dropped like a rock to my slowly-becoming-my-new-normal levels. Whew.

Maintenance, Week 2, Day 4 – 4/12

Weight: 172.6 = no change

Ketostix: Moderate

Blood Glucose:
Fasting: 93
1-hr PP: 88
2-hr PP: 85

After a chat with SugarFree I’m going to get up at least an hour earlier so that I can tackle some of my “must do’s” early in the day when my mind is fresh. Now that my energy has improved I know I can do this. I just need to get over my fear of not being able to get up so early after years of dragging myself out of bed in the morning, due to poor eating and late nights. Bad habits I intend to change, so I’m putting it out here for eveyone to see. Peer pressure. 🙂

Maintenance, Week 2, Day 5 – 4/13

Weight: 172.4 = down .2 pound

Ketostix: Large

Blood Glucose:
Fasting: 93
1-hr PP: 102
2-hr PP: 95

Kept my promise and got up an hour earlier! And yep, I finished a lot of tasks before work. I even wished I had done it a little bit earlier. To top it off I ate raspberries and whip cream with my meal. What a way to get slim.

Maintenance, Week 2, Day 6 – 4/14

Weight: 172.4 = down .2 pound

Ketostix: Small

Blood Glucose:
Fasting: 87
1-hr PP: 132
2-hr PP: 106

I’m eating mussels for the first time tomorrow, though I could only find precooked frozen. I bet they’ll be delicious dripping in butter and garlic. Isn’t almost everything?

Maintenance, Week 2, Day 7 – 4/15

Weight: 175.3 = up 2.9 pounds

Ketostix: Small

Blood Glucose:
Fasting: 99
1-hr PP: 103
2-hr PP: 105

Cooked (okay, overcooked, since I forgot they weren’t raw) the mussels in garlic and butter. I’m not a seafood lover but the juice of mussels has a unique taste. Looking forward to trying them fresh. Plus, I made polenta for the first time, which was delicious.

Maintenance, Week 3, Day 1 – 4/16

Weight: 172.9 = down 2.4 pounds

Measurements:
Bust: 37.75″= down .25″
Waist: 38″ = down .5″
Hips: 40″ = no change
Other areas = down 1.5″

Ketostix: Small

Blood Glucose:
Fasting: 95
1-hr PP: 111
2-hr PP: 104

Another Monday and more fat gone! Protocol is amazing.

Maintenance, Week 3, Day 2 – 4/17

Weight: 172.3 = down .6 pound

Ketostix: Large

Blood Glucose:
Fasting: 85
1-hr PP: 97
2-hr PP: 102

Made a chicken stir-fry with peppers, tomatoes and eggplant over rice along with sauteed spinach and garlic, and roasted green beans on the side. Yummy. Thanks for the idea, SugarFree.

Maintenance, Week 3, Day 3 – 4/18

Weight: 171.9 = down .4 pound

Ketostix: Large

Blood Glucose:
Fasting: 91
1-hr PP: 105
2-hr PP: 101

Put on a pair of size smaller slacks I haven’t been able to wear in years. Well, after just a short time on Protocol (and only six pounds down) I buttoned them easily and wore them comfortably all day. Hard to believe that by this time next year I’ll be taking them to consignment because they’ll be too big.

Maintenance, Week 3, Day 4 – 4/19

Weight: 172.5 = up .6 pound

Ketostix: Large

Blood Glucose:
Fasting: 77
1-hr PP: 120
2-hr PP: 112

Tried on my size 7 skinny jeans, and they went halfway up my thighs! Last time they only came to the top of my knees. I wonder how far up they’ll go next month?

Maintenance, Week 3, Day 5 – 4/20

Weight: 171.8 = down .7 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 87
1-hr PP: 100
2-hr PP: 95

Although my weight goes up and down by a pound or so, it’s really motivating to see my body fat consistently go lower no matter what the scale does. Thanks, SugarFree, for helping me manage this while I eat (lots of) delicious food. The only thing I’m hungry for is to continue this success.

Maintenance, Week 3, Day 6 – 4/21

Weight: 173.3 = up 1.5 pounds

Ketostix: Moderate

Blood Glucose:
Fasting: 94
1-hr PP: 78
2-hr PP: 113

Actually got up at 6:30 on a Saturday to get things accomplished before starting my day. Checked some things off my list, though not as many as I hoped.

Maintenance, Week 3, Day 7 – 4/22

Weight: 172.8 = down .5 pound

Ketostix: Small

Blood Glucose:
Fasting: 101
1-hr PP: 82
2-hr PP: 92

Enjoyed whipped cream and raspberries today!

Maintenance, Week 4, Day 1 – 4/23

Weight: 174.5 = up 1.7 pounds

Measurements:
Bust: 37″= down .75″
Waist: 38″ = no change
Hips: 39.75″ = down .25″
Other areas = down .75″

Ketostix: Small

Blood Glucose:
Fasting: 96
1-hr PP: 141
2-hr PP: 113

Though eating squash is new, I really like it. Especially topped with duck fat and butter.

Maintenance, Week 4, Day 2 – 4/24

Weight: 174.5 = no change

Ketostix: Small

Blood Glucose:
Fasting: 85
1-hr PP: 110
2-hr PP: 106

Ate leeks today for the first time ever. They were delicious with butter and thyme. I’ve been thinking about trying them for weeks. Now I wish I had done it sooner.

Maintenance, Week 4, Day 3 – 4/25

Weight: 173.5 = down 1 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 87
1-hr PP: 114
2-hr PP: 101

It’s getting easier to get up early, and wake up naturally about 5:30. I’d like to get up at 5, so I may need to move my bedtime up a little.

Maintenance, Week 4, Day 4- 4/26

Weight: 173.5 = no change

Ketostix: Trace

Blood Glucose:
Fasting: 88
1-hr PP: 85
2-hr PP: 88

It was exciting to see my PP’s range within five points of my fasting; this is the first time it happened. My hair stylist said my hair texture has improved, too, so I’ve said goodbye to coarse, dry hair that no amount of conditioner helped.

Maintenance, Week 4, Day 5 – 4/27

Weight: 173.7 = up .2 pound

Ketostix: Trace

Blood Glucose:
Fasting: 92
1-hr PP: 146
2-hr PP: 93

Something weird happened with my 1-hour PP. I know it wasn’t the food.

Maintenance, Week 4, Day 6 – 4/28

Weight: 173.9 = up .2 pound

Ketostix: Small

Blood Glucose:
Fasting: 99
1-hr PP: 98
2-hr PP: 103

Had an avocado drizzled with lemon and olive oil, and sprinkled with salt and pepper. Delicious.

Maintenance, Week 4, Day 7 – 4/29

Weight: 173.5 = down .4 pound

Ketostix: Small

Blood Glucose:
Fasting: 90
1-hr PP: 109
2-hr PP: 84

I was so hungry when I finally ate. Never thought I’d look forward to eating liver but I did.

Protocol Round 1, Week Day 1, Day 1 – 4/30

Weight: 172.6 = down .9 pound

Measurements:
Bust: 37″= no change
Waist: 37.75″ = down .25″
Hips: 39.25″ = down .5″
Other areas = down .5″

Ketostix: Small

Blood Glucose:
Fasting: 96
1-hr PP: 192
2-hr PP: 119

Meal:
– 11 oz chicken thigh
– 2.5 oz brown rice
– 8 oz spinach
– 12 oz broccoli raab
– 1 T duck fat
– .75 T butter

Fitday Stats:
Calories: 826
Fat: 49.9 grams (56%)
Protein: 60.2 grams (28%)
Carbs: 34.1 grams (16%)

SugarFree helped me figure out the cause of my crazy 1-hour PP. Instead of washing my hands before taking it, I’ve been using an alcohol swab – without letting it dry first!to rise that high.

Protocol Round 1, Week 1, Day 2 – 5/1

Weight: 172.3 = down .2 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 92
1-hr PP: 114
2-hr PP: 98

Meal:
– 8 oz salmon
– 3 oz acorn squash
– 8 oz broccoli
– 5 oz green beans
– 1.5 T duck fat
– 1.5 T butter

Fitday Stats:
Calories: 830
Fat: 51.0 grams (56%)
Protein: 58.9 grams (29%)
Carbs: 34.0 grams (15%)

Delicious meal, and a good day!

Protocol Round 1, Week 1, Day 3 – 5/2

Weight: 171= down 1.3 pounds

Ketostix: Large

Blood Glucose:
Fasting: 90
1-hr PP: 94
2-hr PP: 102

Meal:
– 8 oz steak
– 8 oz spinach
– 6 oz collard greens
– 3 oz sweet potato
– .75 T duck fat
– .5 T butter

Fitday Stats:
Calories: 812
Fat: 49.4 grams (55%)
Protein: 57.2 grams (28%)
Carbs: 35.0 grams (17%)

Since I eat less fat with in this phase, I’m looking for different ways to cook my vegetables. Today I roasted my spinach with Italian herbs until they were crispy, then drizzled on a little olive oil. They were tasty but I miss all the butter and duck fat on Maintenance.

Protocol Round 1, Week 1, Day 4 – 5/3

Weight: 170.4 = down .6 pound

Ketostix: Large

Blood Glucose:
Fasting: 81
1 hr PP: 93
2 hr PP: 95

Meal:
– 7 oz beef liver
– 9 oz asparagus
– 1.5 T butter
– 1.5 T duck fat
– 8 oz broccoli
– 2 tomatoes
– 1 whole egg

Fitday Stats:
Calories: 828
Fat: 49.9 grams (54%)
Protein: 59.4 grams (30%)
Carbs: 35.3 grams (16%)

I’m feeling good about my great PP’s today, all below 100.

Protocol Round 1, Week 1, Day 5 – 5/4

Weight: 170.3 = down .1 pound

Ketostix: Large

Blood Glucose:
Fasting: 76
1-hr PP: 96
2-hr PP: 88

Meal:
– 11 oz pork chop
– 12 oz fennel bulb
– 8 oz spinach
– .75 T butter
– 1 T duck fat
– 3 oz white potato
– .5 oz sour cream

Fitday Stats:
Calories: 827
Fat: 51.1 grams (55%)
Protein: 60.0 grams (30%)
Carbs: 32.2 grams (15%)

What makes a great Friday? Two days of great PP’s, and SugarFree’s belief that I’ll be in the 160’s on Monday. 🙂

Protocol Round 1, Week 1, Day 6 – 5/5

Weight: 169.5 = down .8 pound

Ketostix: Large

Blood Glucose:
Fasting: 86
1-hr PP: 101
2-hr PP: 86

Meal:
– 8 oz salmon
– 5 oz okra
– 8 oz snowpeas
– 8 oz swiss chard
– 1.5 T butter
– 1.5 T duck fat

Fitday Stats:
Calories: 850
Fat: 50.9 grams (54%)
Protein: 62.5 grams (30%)
Carbs: 35.6 grams (16%)

Went to Trader Joe’s for the first time. What a fantastic store. Too bad it isn’t closer. Next time I’ll go when I have more time to explore.

Protocol Round 1, Week 1, Day 7 – 5/6

Weight: 170.2 = up .7 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 84
1-hr PP: 100
2-hr PP: 90

Meal:
– 7 oz beef liver
– 5 oz turnip greens
– 8 oz spinach
– 1.75 oz lentils
– 1.25 T butter
– 1.5 T duck fat
– 1 egg

Fitday Stats:
Calories: 830
Fat: 50.4 grams (54%)
Protein: 59.6 grams (29%)
Carbs: 35.7 grams (17%)

I have so much fresh and frozen food in the house I had to make room in the garage for another fridge. It’ll be nice to put my things in a full size instead of two mini fridges. No more praying the door doesn’t pop open during the day.

Protocol Round 1, Week 2, Day 1 – 5/7

Weight: 169.7 = down .5 pound

Measurements:
Bust: 36.75″= down .25″
Waist: 37.5″ = down .25″
Hips: 39.25″ = no change
Other areas = down .75″

Ketostix: Large

Blood Glucose:
Fasting: 85
1-hr PP: 103
2-hr PP: 90

Meal:
– 8 oz sirloin steak
– 8 oz broccoli
– 12 oz zucchini
– 2 oz leeks
– .5 T butter
– .75 T duck fat
– 2 oz Crimini mushrooms

Fitday Stats:
Calories: 843
Fat: 50.1 grams (56%)
Protein: 62.7 grams (30%)
Carbs: 32.3 grams (14%)

I didn’t have to rush through my lunch. That made my day.

Protocol Round 1, Week 2, Day 2 – 5/8

Weight: 168.7 = down .7 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 95
1-hr PP: 116
2-hr PP: 104

Meal:
– 14 oz chicken thigh
– 8 oz chard
– 6 oz collards
– 3 oz sweet potato
– .5 T butter
– .5 T duck fat

Fitday Stats:
Calories: 843
Fat: 50.5 grams (54%)
Protein: 61.8 grams (30%)
Carbs: 35.3 grams (16%)

PP’s were high today. Great day otherwise – I’m in the 160’s!

Protocol Round 1, Week 2, Day 3 – 5/9

Weight: 168.9 = up .2 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 89
1-hr PP: 99
2-hr PP: 95

Meal:
– 7.5 oz oz salmon, raw
– 8 oz spinach, raw
– 9 oz asparagus, raw
– 2 oz corn, cooked
– 3 oz eggplant, raw
– 1.5 T butter
– 1.5 T duck fat

Fitday Stats:
Calories: 856
Fat: 52.3 grams (55%)
Protein: 60.9 grams (29%)
Carbs: 36.8 grams (16%)

Office celebration lunch today, but I stayed on track and ate according to plan. It wasn’t easy, but worth it.

Protocol Round 1, Week 2, Day 4 – 5/10

Weight: 169.2 = up .3 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 90
1-hr PP: 100
2-hr PP: 91

Meal:
– 10 oz pork chop
– 8 oz broccoli, raw
– 7 oz mustard greens
– 2.5 oz white potato
– 1 T butter
– 1 T duck fat
-.5 oz sour cream

Fitday Stats:
Calories: 824
Fat: 51.4 grams (55%)
Protein: 58.2 grams (28%)
Carbs: 36.4 grams (17%)

Still in the 160’s, and while eating delicious food. It’s exciting. 🙂 Thanks, SugarFree!

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

Weight: 168.5 = down .7 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 91
1-hr PP: 118
2-hr PP: 109

Meal:
– 7 oz turkey
– 8 oz spinach
– 4 oz green beans
– 4 oz mashed potato
– 3 T butter
– 3 T olive oil
– 2 oz orange pepper
– 1 oz onions
– 2 oz tomatoes
– 2 cubic inch coconut cake
– 2 T heavy cream

Fitday Stats:
Calories: 1,526
Fat: 114.7 grams (69%)
Protein: 69.3 grams (20%)
Carbs: 54.3 grams (10%)

Wow. Just fell off Protocol with a few bites of cake at a Mother’s Day meal and boy do my PP’s show it.

Protocol Round 1, Week 2, Day 6 – 5/12

Weight: 169.9 = up 1.4 pounds

Ketostix: Trace

Blood Glucose:
Fasting: 96
1-hr PP: 109
2-hr PP: 98

Meal:
– 8 oz liver
– 12 oz fennel bulb
– 1 egg
– 2 oz butter
– 2 oz duck fat
– 8 oz Swiss chard
– 3 oz butternut squash

Fitday Stats:
Calories: 1,413
Fat: 116.9 grams (73%)
Protein: 60.2 grams (17%)
Carbs: 37.8 grams (10%)

I had a great time with my family. And stayed on track.

Protocol Round 1, Week 2, Day 7 – 5/13

Weight: 168.5 = down 1.4 pounds

Ketostix: Trace

Blood Glucose:
Fasting: 95
1-hr PP: 101
2-hr PP: 94

Meal:
– 7 oz salmon
– 8 oz spinach
– 3 oz lentils
– 4.5 oz artichoke hearts
– 1.25 T butter
– 1.25 T duck fat

Fitday Stats:
Calories: 821
Fat: 49.5 grams (54%)
Protein: 59.7 grams (29%)
Carbs: 34.7 grams (17%)

We had a surprise Mother’s Day visit from my brother. Messed up my planning for the day but it was nice to see family.

Maintenance Round 2, Week 1, Day 1 – 5/14

Weight: 169.6 = up 1.1 pounds

Measurements:
Bust: 36.75″ = no change
Waist: 36.75″ = down .75″
Hips: 39.25″ = no change
Other areas = down 1.5″

Ketostix: Trace

Blood Glucose:
Fasting: 95
1-hr PP: 101
2-hr PP: 94

Today was tough; nothing went right. But my meal was delicious – and as of today I’ve lost nearly four inches from my waist in a little over a month! Never thought it would happen.

Maintenance Round 2, Week 1, Day 2 – 5/15

Weight: 168.9 = down .8 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 95
1-hr PP: 102
2-hr PP: 90

Smooth morning, delicious meal, smooth afternoon.

Maintenance Round 2, Week 1, Day 3 – 5/16

Weight: 168.8 = down .1 pound

Ketostix: Trace

Blood Glucose:
Fasting: 87
1-hr PP: 108
2-hr PP: 88

A busy, but good day and another delicious meal.

Maintenance Round 2, Week 1, Day 4 – 5/17

Weight: 169.2 = up .3 pound

Ketostix: Trace

Blood Glucose:
Fasting: 86
1-hr PP: 85
2-hr PP: 90

Better PP’s today.

Maintenance Round 2, Week 1, Day 5 – 5/18

Weight: 168.8 = down .4 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 84
1-hr PP: 100
2-hr PP: 93

A delicious meal and no work this afternoon.

Maintenance Round 2, Week 1, Day 6 – 5/19

Weight: 168 = down .8 pound

Ketostix: Small

Blood Glucose:
Fasting: 87
1-hr PP: 101
2-hr PP: 95

Busy Saturday but good Saturday. Just wish the sun would come out.

Maintenance Round 2, Week 1, Day 7 – 5/20

Weight: 168.3 = up .3 pound

Ketostix: Small

Blood Glucose:
Fasting: 86
1-hr PP: 102
2-hr PP: 91

Nice to see the sun out. Makes for a good Sunday along with good food.

Maintenance Round 2, Week 2, Day 1 – 5/21

Weight: 168.2 = down .1 pound

Measurements:
Bust: 36.75″ = no change
Waist: 36.75″ = no change
Hips: 39.00″ = down .25″
Other areas = down .25″

Ketostix: Small

Blood Glucose:
Fasting: 87
1-hr PP: 99
2-hr PP: 95

Manic Monday.

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

Weight: 169.2 = no change

Ketostix: Small

Blood Glucose:
Fasting: 86
1-hr PP: 98
2-hr PP: 92

Can’t wait until the three-day day weekend!

Maintenance Round 2, Week 2, Day 3 – 5/23

Weight: 169 = down .2 pound

Ketostix: Small

Blood Glucose:
Fasting: 89
1-hr PP: 95
2-hr PP: 91

Tossed red pepper flakes in all my vegetables, and they were delicious.

Maintenance Round 2, Week 2, Day 4 – 5/24

Weight: 169 = no change

Ketostix: Small

Blood Glucose:
Fasting: 88
1-hr PP: 98
2-hr PP: 91

It was nice being out of the office for the afternoon even if it was for an appointment.

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

Weight: 169.2 = up .2 pound

Ketostix: Moderate

Blood Glucose:
Fasting: 89
1-hr PP: 98
2-hr PP: 90

Yummy rib eye meal. Looking forward to slower gear tomorrow.

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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!

Maintenance Round 2, Week 5, Day 2 – 7/25

Weight: 123 = down .3 pound

Ketostix: Medium

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

Good to see lower blood sugars today.

Maintenance Round 2, Week 5, Day 3 -7/26

Weight: 122.8 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 104
2-hour PP: 121

Mistakenly ate twice the amount of cornmeal I should have, and it really spiked my 2-hr PP!

Maintenance Round 2, Week 5, Day 4 – 7/27

Weight: 122.2 = down .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 104
2-hour PP: 95

Attended a birthday celebration today, with lots of sugary food. But instead of being tempted, I was happy to sip on some peppermint tea while others tucked into the birthday cake. I can only imagine what even a bite of that cake would have done to my meter readings!

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

Weight: 121.2 = down 1 pound

Ketostix: Medium

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

SugarFree has me doing a daily plank in order to start building my lost lean muscle mass. Once I can hold a plank for two minutes – a short time I know, but after two weeks I still haven’t reached 90 seconds! – I will move on to real push-ups. It will likely take me several months to do enough of them to start the Body By Science weight lifting, which is the end goal. My progress may be slow but it is steady, and I look forward to building up my muscles and strength.

Maintenance Round 2, Week 5, Day 6 – 7/29

Weight: 123.3 = up 2.1 pounds

Ketostix: Medium

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

I hadn’t realized the fennel tea I had been taking at night was a mild stimulant. Could account for the restless sleep I have been experiencing recently. Will drink in the mornings from now on.

Maintenance Round 2, Week 5, Day 7 – 7/30

Weight: 123 = down .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 90
1-hour PP: 104
2-hour PP: 95

I’m pleased to see a noticeable improvement in my PP meter readings since making an effort to get to sleep earlier over the last ten days.

Maintenance Round 2, Week 6, Day 1 – 7/31

Weight: 121.8 = down 1.2 pounds

Measurements:
Bust: 34″ = no change
Waist: 27″ = no change
Hips: 33″ = down .25″

From other areas = up .4″

Ketostix: Medium

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

Didn’t make it to bed early enough last night.

Maintenance Round 2, Week 6, Day 2 – 8/1

Weight: 122.5 = up.7 pound

Ketostix: Medium

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

Wow. Ate sweet carrots, which has spiked my blood sugars in the past, but these meter readings are great!

Maintenance Round 2, Week 6, Day 3 – 8/2

Weight: 122.5 = no change

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 103
2-hour PP: 126

Enjoyed my chopped liver, but my blood sugar didn’t enjoy the ounce of sourdough I had with it. 🙁

Maintenance Round 2, Week 6, Day 4 – 8/3

Weight: 121.8 = down .7 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 101
2-hour PP: 95

Got to bed too late again last night. Although I understand the importance of getting to sleep earlier (and getting enough sleep), I haven’t honestly made it a priority. SugarFree gave me some helpful tips on how to better manage my daily to-do list and how to put my health first and make my day fit it – instead of making my health second to the tasks over which I have control. She reminded me of Scarlett O’Hara’s final words in Gone With the Wind: “Tomorrow is another day.” I’m going to try hard to remember that – because it’s true. 🙂

Maintenance Round 2, Week 6, Day 5 – 8/4

Weight: 121.5 = down .3 pound

Ketostix: Large

Blood Glucose:
Fasting: 99
1-hour PP: 95
2-hour PP: 131

When my colleague looked aghast as I reheated my abundant meal, then asked me how I could eat it all, I was amused 🙂

But I wasn’t amused at all by my 2-hr PP spike! I haven’t seen such a high number for over a month. It wasn’t my food, since I’ve eaten sweet potato successfully for a while now. It was more likely due to not getting sufficient sleep for the last two nights, which has elevated my cortisol and put my body under stress. Although I went to bed at a reasonable time, it was hard to get to sleep and even then remained restless all night.

Maintenance Round 2, Week 6, Day 6 – 8/5

Weight: 122.4 = up .9 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 99
2-hour PP: 110

Still not able to fall asleep easily, and so not getting enough sleep even though I’m going to bed earlier – which contributes to elevated blood sugars. Since this appears to be related to my adrenal fatigue, I’ve ordered some melatonin.

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

Weight: 122.5 = up .1 pound

Ketostix: Medium

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

Despite TOM I reached my goal of a two-minute plank at last! Now on to push-ups.

Maintenance Round 2, Week 7, Day 1 – 8/7

Weight: 122.3 = down .2 pound

Measurements:
Bust: 35″ = up 1″
Waist: 27″ = no change
Hips: 33″ = no change

From other areas = up .2″

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 95
2-hour PP: 92

Since I still don’t have an appointment for my Glucose Load Test, I did one at home by drinking 70 g of pure glucose syrup. The results were disappointing, because the numbers show that I’ve moved past insulin resistance and into the early stages of diabetes. That explains why after all this time on Protocol, and despite the many other benefits I’ve gotten, I still can’t eat more than an ounce or two of complex carbs without spiking my blood sugars. Armed with this knowledge I will be starting metformin soon.

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

Weight: 122.5 = up .2 pound

Ketostix: Negative

Blood Glucose:
Fasting: 99
1-hour PP: 104
2-hour PP: 106

I started to write that my anticipated reaction to the glucose didn’t happen – until I noticed my Ketostix reading. I suspect that going from Medium to Negative is probably not a good thing.

Maintenance Round 2, Week 7, Day 3 – 8/9

Weight: 123.8 = up 1.3 pound

Ketostix: Negative

Blood Glucose:
Fasting: 99
1-hour PP: 88
2-hour PP: 112

My 2-hr PP spiked, and I gained a fair bit of water weight. And my Ketostix is still negative. The result from the glucose I drank two days ago?

Maintenance Round 2, Week 7, Day 4 – 8/10

Weight: 123.8 pounds = no change

Ketostix: Negative

Blood Glucose:
Fasting: 97
1-hour PP: 99
2-hour PP: 106

Ketostix still negative.

Maintenance Round 2, Week 7, Day 5 – 8/11

Weight: 124.2 = up .4 pound

Ketostix: Trace

Blood Glucose:
Fasting: 99
1-hour PP: 103
2-hour PP: 104

Because I am in the early stages of diabetes – with insufficient insulin and a loss of tight blood sugar control unless I don’t eat entire groups of foods – SugarFree explained that the reason it’s taken so long for me to lose the water weight and lower my PP’s again is called Diabetic Carryover. It takes folks with compromised blood sugar control longer to return to (their version of) normal than it does for people who aren’t diabetic. Days longer, apparently – though my Ketostix has finally gotten some color again.

Maintenance Round 2, Week 7, Day 6 – 8/12

Weight: 124.8 = up .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 92
2-hour PP: 95

More water weight gain.

Maintenance Round 2, Week 7, Day 7 – 8/13

Weight: 123.5 = down 1.3 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 124
1-hour PP: 115
2-hour PP: 95

Tried a coconut milk creamed spinach recipe, which I didn’t really like. Guess I don’t enjoy white sauces with spinach, though it was good to cook something new.

Maintenance Round 2, Week 8, Day 1 – 8/14

Weight: 123.3 = down .2 pound

Measurements:
Bust: 34″ = down 1″
Waist: 27″ = no change
Hips: 33″ = no change

From other areas = no change

Ketostix: trace

Blood Glucose:
Fasting: 99
1-hour PP: 99
2-hour PP: 83

Meter readings are better than they have been recently.

Maintenance Round 2, Week 8, Day 2 – 8/15

Weight: 122.8 = down .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 103
2-hour PP: 86

My meter readings indicate I’m finally overcoming the effects of the glucose syrup I took nine days ago. Wow – well over a week to return to relative ‘normal’, though I have a way to go before regaining truly normal blood sugar control.

Maintenance Round 2, Week 8, Day 3 – 8/16

Weight: 122.8 = no change

Ketostix: Medium

Blood Glucose:
Fasting: 86
1-hour PP: 106
2-hour PP: 84

I’m struggling to make headway with my push-ups, since I’ve been stuck on a pitiful three for days. I thought I lacked sufficient body strength to do more, but SugarFree assured me the problem is in my mind, not my body. I need to stop telling myself I can’t do it – and start telling myself I can!

Maintenance Round 2, Week 8, Day 4 – 8/17

Weight: 122.6 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 112
2-hour PP: 117

Higher PP readings because of the rice I ate. But – four push-ups! 🙂

Maintenance Round 2, Week 8, Day 5 – 8/18

Weight: 122.8 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 101
1-hour PP: 103
2-hour PP: 97

SugarFree suggested some light reading at bedtime to help me fall asleep easier. It did solve that problem, but I often sleep restlessly and wake in the early hours of the morning. Hopefully the melatonin I ordered will arrive soon.

Maintenance Round 2, Week 8, Day 6 – 8/19

Weight: 123.5 = up .7 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 94
2-hour PP: 101

PP readings really good considering I ate corn with my meal. Just a few weeks ago even a single ounce spiked my blood sugars.

Maintenance Round 2, Week 8, Day 7 – 8/20

Weight: 123.5 = no change

Ketostix: Medium

Blood Glucose:
Fasting: 112
1-hour PP: 104
2-hour PP: 110

Ate celeriac (celery root) for the first time on Protocol. Good thing SugarFree reminded me prior to prepping it (it’s really hard) that I need to regularly sharpen my new knives. I’ve been using them for weeks without paying attention, but wow what a difference when I ran them through the sharpener.

Maintenance Round 2, Week 9, Day 1 – 8/21

Weight: 123.2 = down .3 pound

Measurements:
Bust: 34″ = no change
Waist: 28″ = up 1″
Hips: 33″ = no change

From other areas = no change

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 99
2-hour PP: 97

Had an unsettled nights sleep last night though had wonderful meter readings today. And… I managed seven push-ups this morning!

Maintenance Round 2, Week 9, Day 2 – 8/22

Weight: 123.8 = up .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 108
1-hour PP: 133
2-hour PP: 104

High fasting and really high PP reading! Stress = not sleeping well = excess cortisol = high blood sugar. Need to work on lowering my stress levels. A lot.

Maintenance Round 2, Week 9, Day 3 – 8/23

Weight: 124.2 = up .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 121
2-hour PP: 104

Spent time with a butcher at his shop, looking at the different cuts of beef and asking his advice about which to use to make an Instant Pot chili. He recommended shin. SugarFree has shown me the importance of not just following a recipe (what to cook), but learning  about the science of food and cooking that goes into recipes (how to cook). I thought I knew how to cook before I started Protocol, but am only now realizing how much I have to learn. At least there’ll be great food along the way. 🙂

Maintenance Round 2, Week 9, Day 4 – 8/24

Weight: 124.8 = up .6 pound

Ketostix: Medium

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

I had a restless night’s sleep.

Maintenance Round 2, Week 9, Day 5 – 8/25

Weight: 124.5 = down .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 108
1-hour PP: 113
2-hour PP: 101

High meter readings again. I would have liked to relax and get away from work in the country, but no time. Took a walk around my neighborhood instead.

Maintenance Round 2, Week 9, Day 6 – 8/26

Weight: 124.5 = no change

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 106
2-hour PP: 103

Made it to 10 push-ups! Slow progress, yet it still felt like a small victory.

Maintenance Round 2, Week 9, Day 7 – 8/27

Weight: 124.8 = up .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 103
2-hour PP: 101

Another restless night and busy day.

Maintenance Round 2, Week 10, Day 1 – 8/28

Weight:124.6 = down .2 pound

Measurements:
Bust: 35″ = up 1″
Waist: 28.5″ = up .5″
Hips: 33.5″ = up.5″

From other areas = up 1.8″

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 108
2-hour PP: 110

My clothes have felt a little more snug and uncomfortable lately, so I wasn’t surprised to see my measurements increase. This is an unhappy result of my adrenal fatigue and excess cortisol, so I’ve got to find a better way to manage stress. On a positive note, I cooked a first meal in my Instant Pot. The chili was tasty and the normally tough beef shin the butcher recommended was so tender I could cut it with a fork like butter.

Maintenance Round 2, Week 10, Day 2 – 8/29

Weight: 124.8 = up .2 pound

Ketostix: Medium

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

Slightly better sugars than yesterday.

Maintenance Round 2, Week 10, Day 3 – 8/30

Weight: 125 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 90
1-hour PP: 108
2-hour PP: 103

A busy day, so eating my meal was a welcomed and enjoyable break.

Maintenance Round 2, Week 10, Day 4 – 8/31

Weight: 125 = no change

Ketostix: Medium

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

Better meter readings today.

Maintenance Round 2, Week 10, Day 5 – 9/1

Weight: 125.2 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 108
2-hour PP: 106

I enjoyed eating rye bread with my meal, even if it was only an ounce.

Maintenance Round 2, Week 10, Day 6 – 9/2

Weight: 125.8 = up .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 104
2-hour PP: 106

Slept better last night and energy throughout a busy day.

Maintenance Round 2, Week 10, Day 7 – 9/3

Weight: 125.5 = down .3 pound

Ketostix: trace

Blood Glucose:
Fasting: 99
1-hour PP: 113
2-hour PP: 95

Made mussels in my instant pot in one minute, then cooked them in cream sauce. A decadent meal, but not my favorite. I prefer simpler dishes that aren’t so rich, and will look for those in the future.

Maintenance Round 2, Week 11, Day 1 – 9/4

Weight: 124.2 = down 1.3 pounds

Measurements:
Bust: 35″ = no change
Waist: 28.5″ = no change
Hips: 33.5″ = no change

From other areas = no change

Ketostix: trace

Blood Glucose:
Fasting: 103
1-hour PP: 104
2-hour PP: 113

I was disappointed to see no decrease in measurements, but realistically, the same stress and adrenal fatigue that caused my recent fat gain is holding on to that fat.

Maintenance Round 2, Week 11, Day 2 – 9/5

Weight: 125.2 = up 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 104
1-hour PP: 117
2-hour PP: 113

My melatonin finally arrived. I used it last night and instead of taking a long time to fall asleep it happened right away, and I slept through the night. I know the melatonin won’t fix the reason for the sleep problem, because that is just a symptom of my adrenal fatigue. Which is a symptom of the constant stress in my life. It’s time for me to work on addressing and fixing that for good. I’ve written those words here before, but this time I really mean it.

Maintenance Round 2, Week 11, Day 3 – 9/6

Weight: 125 = down .2 pound

Ketostix: Medium

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

It’s been a hectic day, so I plan to unwind with a cup of chamomile and some meditation.

Maintenance Round 2, Week 11, Day 4 – 9/7

Weight: 125 = no change

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 108
2-hour PP: 110

I made beef chili in minutes in my Instant Pot this weekend, and enjoyed the second portion today. One of the bonuses of starting to cook meals from recipes (new for me) is that I can make a double batch and freeze a portion. Having a prepared meal that can be defrosted and heated is a real time saver. Can’t believe I haven’t done it till now.

Maintenance Round 2, Week 11, Day 5 – 9/8

Weight: 124.8 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 106
2-hour PP: 103

Melatonin – wow. Slept well and woke feeling rested and refreshed for the first time in a long time.

Maintenance Round 2, Week 11, Day 6 – 9/9

Weight: 124.6 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 104
2-hour PP: 106

I had a leisurely morning. It’s always a treat to be able to wake naturally instead of by alarm clock.

Maintenance Round 2, Week 11, Day 7 – 9/10

Weight: 124.8 = up .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 112
2-hour PP: 104

Ate my meal earlier than usual, but I felt satiated and well fed the rest of the day.

Maintenance Round 2, Week 12, Day 1 – 9/11

Weight: 125 = up .2 pound

Measurements:
Bust: 34″ = down 1″
Waist: 28″ = down .5″
Hips: 33.5 = no change

From other areas = no change

Ketostix: Medium

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

Finally lost most of the stress/cortisol fat gain!  I began taking Ashwaghonda a few days ago to help lower my cortisol levels, and though I know it will take a few weeks to really kick in (and only if I work hard at lowering the stress), I believe the benefits may be starting.

Maintenance Round 2, Week 12, Day 2 – 9/12

Weight: 124.5 = down .5 pound

Ketostix: Medium

Blood Glucose:
Fasting: 94
1-hour PP: 104
2-hour PP: 101

Getting to bed early is a challenge when my job makes me work late hours. But I have managed to do it the last few nights and it’s paid off with feeling better and lower blood sugars. And losing some of the stress/cortisol water weight. 🙂

Maintenance Round 2, Week 12, Day 3 – 9/13

Weight: 124.2 = down .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 104
1-hour PP: 122
2-hour PP: 121

I did a poor job of managing my anxiety yesterday, went to bed later than I should have, and still stressed, and now I can see the connection and result. If ever I kidded myself that not dealing with the stress had no impact on my health, today clearly showed me otherwise.

Maintenance Round 2, Week 12, Day 4 – 9/14

Weight: 124.8 = up .6 pound

Ketostix: Weak

Blood Glucose:
Fasting: 95
1-hour PP: 112
2-hour PP: 106

I cooked chili lime chicken thighs in my Instant Pot. and enjoyed eating a really tender and flavorful dish. And it cooked in minutes, not hours!

Maintenance Round 2, Week 12, day 5 – 9/15

Weight: 125 = up .2 pound

Ketostix: Weak

Blood Glucose:
Fasting: 104
1-hour PP: 106
2-hour PP: 122

A huge spike in my 2-hr PP, likely due to still not getting a handle on my stress and excess cortisol.

Maintenance Round 2, Week 12, Day 6 – 9/16

Weight: 123.5 = down 1.5 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 92
1-hour PP: 103
2-hour PP: 90

I really enjoyed the lamb shanks I made in my Instant Pot. Hard to believe, but it was the first time I’ve ever eaten them, let alone cooked them.

Maintenance Round 2, Week 12, Day 7- 9/17

Weight: 123.8 = up .3 pound

Ketostix: Medium

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

Worked a twelve-hour shift, and I’m exhausted.

Maintenance Round 2, Week 13, Day 1, 9/18

Weight: 124.2 = up .4 pound

Measurements:
Bust: 34″ = no change
Waist: 28.5″ = up.5″
Hips: 33.5″ = no change

From other areas = no change

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 94
2-hour PP: 103

I was glad to see better blood sugars, but disappointed to have increased my waist size. Just a small amount, but still…

Maintenance Round 2, Week 12, Day 2 – 9/19

Weight: 125 = up .8 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 131
2-hour PP: 119

Wow – and not in a good way. Look what just four ounces of banana did to my PP’s! Not good.

Maintenance Round 2, Week 13, Day 3 – 9/20

Weight: 125.2 = up .2 pound

Ketostix: Weak

Blood Glucose:
Fasting: 99
1-hour PP: 110
2-hour PP: 106

A busy day.

Maintenance Round 2, Week 13, Day 4 – 9/21

Weight: 125.5 = up .3 pound

Ketostix: Weak

Blood Glucose:
Fasting: 101
1-hour PP: 108
2-hour PP: 113

Another twelve-hour shift, and lousy PP’s. 🙁

Maintenance Round 2, Week 13, Day 5 – 9/22

Weight: 125.9 = up .4 pound

Ketostix: Weak

Blood Glucose:
Fasting: 104
1-hour PP: 112
2-hour PP: 110

Looking forward to some chamomile tea and relaxation after a hectic day.

Maintenance Round 2, Week 13, Day 6 – 9/23

Weight: 125.5 = down .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 113
2-hour PP: 104

Enjoyed beurre blanc poured over my veggies, salmon and polenta – fantastic!

Maintenance Round 2, Week 13, Day 7 – 9/24

Weight: 125.5 = no change

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 103
2-hour PP: 124

Stress caused the terrible spike in my 2-hr PP.

Maintenance Round 2, Week 14, Day 1 – 9/25

Weight: 125.2 = down .3 pound

Measurements:
Bust: 34″ = no change
Waist: 28″ = down .5″
Hips: 33.5″ = no change

From other areas = no change

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 108
2-hour PP: 106

A nice decrease in my waist.

Maintenance Round 2, Week 14, Day 2 – 9/26

Weight: 124.9 = down .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 130
2-hour PP: 99

I was shocked to see the awful spike in my 1-hr PP — and this time it was the food.

Maintenance Round 2, Week 14, Day 3 – 9/27

Weight: 124.5 = down .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 112
2-hour PP: 108

Enjoyed my meal, but more lousy meter readings.

Maintenance Round 2, Week 14, Day 4 – 9/28

Weight: 124.8 = up .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 108
2-hour PP: 104

I was so happy when the time came to eat. I never would have imagined before Protocol that I would look forward to eating liver!

Maintenance Round 2, Week 14, Day 5 – 9/29

Weight: 125.2 = up .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 104
1-hour PP: 90
2-hour PP: 99

I took a Glucose Load test today and tested my readings with my meter every half an hour. The results look like I’m in the early stages of diabetes, but I have to wait a few weeks for the actual results to come back before I know for sure.

Maintenance Round 2, Week 14, Day 6 – 9/30

Weight: 125.5 = up .3 pound

Ketostix: Negative

Blood Glucose:
Fasting: 101
1-hour PP: 104
2-hour PP: 106

I feel fine, but my ketostix says I was definitely affected by yesterday’s glucose load.

Maintenance Round 2, Week 14, Day 7 – 10/1

Weight: 126.8 = up 1.3 pounds

Ketostix: Negative

Blood Glucose:
Fasting: 99
1-hour PP: 110
2-hour PP: 104

A noticeable increase in water weight caused by the glucose.

Maintenance Round 2, Week 15, Day 1 – 10/2

Weight: 127 = up .2 pound

Measurements:
Bust: 35″ = up 1″
Waist: 28″ = no change
Hips:33.5″ = no change

From other areas = No change

Ketostix: Negative

Blood Glucose:
Fasting: 95
1-hour PP: 99
2-hour PP: 102

Lots of bloat from that darn glucose.

Maintenance Round 2, Week 15, Day 2 – 10/3

Weight:127.2 = up .2 pound

Ketostix: Trace

Blood Glucose:
Fasting: 94
1-hour PP: 104
2-hour PP: 103

Finally, a positive shift in my ketostix.

Maintenance Round 2, Week 15, Day 3 – 10/4

Weight: 127.2 = no change

Ketostix: Weak

Blood Glucose:
Fasting: 97
1-hour PP: 99
2-hour PP: 101

A beautiful autumnal day. I enjoyed a walk in the countryside.

Maintenance Round 2, Week 15, Day 4 – 10/5

Weight: 127 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 106
2-hour PP: 102

Ketostix reading back to medium.

Maintenance Round 2, Week 15, Day 5 – 10/6

Weight: 125.5 = down 1.5 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 83
1-hour PP: 86
2-hour PP: 103

Enjoyed a sweet potato with my meal. It’s the first time since taking the Glucose test a week ago that I’ve been able to eat a starch vegetable. And I finally lost some of the water weight the test caused. Hard to believe it’s taken my body this long to recover.

Maintenance Round 2, Week 15, Day 6 – 10/7

Weight: 125.2 = down .3 pound

Ketostix: Medium

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

Better meter readings today.

Maintenance Round 2, Week 15, Day 7 – 10/8

Weight: 125 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 94
1-hour PP: 99
2-hour PP: 108

Had a relaxing day.

Maintenance Round 2, Week 16, Day 1 – 10/9

Weight: 124.6 = down .4 pound

Measurements:
Bust: 34″ = no change
Waist: 28″ = no change
Hips: 33.5″ = no change

From other areas = no change

Ketostix: Medium

Blood Glucose:
Fasting:93
1-hour PP: 106
2-hour PP: 126

My mom’s been in the hospital for days, and I’m guessing the stress of dealing with it is having an effect on my blood sugars.

Maintenance Round 2, Week 16, Day 2 – 10/10

Ketostix: Medium

Blood Glucose:
Fasting: 92
1-hour PP: 90
2-hour PP: 129

Another high 2-hr PP reading. Stress, stress, stress.

Maintenance Round 2, Week 16, Day 3 – 10/11

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 110
2-hour PP: 95

No starchy carbs, so slightly better meter readings.

Maintenance Round 2, Week 16, Day 4 – 10/12

Ketostix: Medium

Blood Glucose:
Fasting: 95
1-hour PP: 104
2-hour PP: 112

Good to be home after the last few days of taking care of my mom, now out of hospital and doing better.

Maintenance Round 2, Week 16, Day 5 – 10/13

Weight: 124.2 = down .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 104
1-hour PP: 108
2-hour PP: 103

Looks like my ketostix is back to my normal range.

Maintenance Round 2, Week 16, Day 6 – 10/14

Weight: 125.6 = up 1.4 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 103
1-hour PP: 99
2-hour PP: 85

Was pleased about my lower 2-hr PP reading.

Maintenance Round 2, Week 16, Day 7 – 10/15

Weight: 125.4 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 102
1-hour PP: 115
2-hour PP: 112

Slipped backwards and on a very slippery floor last night and took a real whack to my lower neck and back. Lesson learned: walking on wet linoleum in sneakers is never a good idea! I’m frustrated that I have not been able to do my push-ups.

Maintenance Round 2, Week 17, Day 1 – 10/16

Weight: 127.2 = up 1.8 pounds

Measurements:
Bust: 34″ = no change
Waist: 29″ = up 1″
Hips: 33.5″ = no change

From other areas = No change

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 104
2-hour PP: 94

I’m sure my fall (and thus rise in cortisol) is the cause of the weight gain and increase in my waist.

Maintenance Round 2, Week 17, Day 2 – 10/17

Weight: 127.4 = up .2 pound

Ketostix: Medium

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

Ate a Protocol Illness Meal (PIM), to help heal the pulled ligament in my neck. Luckily, no concussion.

Maintenance Round 2, Week 17, Day 3 – 10/18

Weight: 126.8 = down .6 pound

Ketostix: Medium

Blood Glucose:
Fasting: 86
1-hour PP: 110
2-hour PP: 101

Another day of PIM.

Maintenance Round 2, Week 17, Day 4 – 10/19

Weight: 126.5 = down .3 pound

Ketostix: Medium

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

PIM again. My neck feels much better.

Maintenance Round 2, Week 17, Day 5 – 10/20

Weight: 126.2 = down. 3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 93
1-hour PP: 110
2-hour PP: 104

Back on Maintenance after three days of PIM. Really enjoyed eating veggies again.

Maintenance Round 2, Week 17, Day 6 – 10/21

Weight: 127.2 = up 1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 99
2-hour PP: 101

Joined friends in a restaurant, it felt a bit strange not to eat with them, but really wasn’t so bad. Enjoyed the company and ambiance.

Maintenance Round 2, Week 17, Day 7 – 10/22

Weight: 124.6 = down 2.6 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 108
2-hour PP: 106

Had a relaxing day and took a stroll in the woods.

Maintenance Round 2, Week 18, Day 1 – 10/23

Weight: 124.3 = down .3 pound

Measurements:
Bust: 34″ = no change
Waist: 28″ = down 1″
Hips: 33.5″ = no change

From other areas = No change

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 113
2-hour PP: 103

From my decrease in my waist, it looks like I lost the water weight I gained when I injured my neck.

Maintenance Round 2, Week 18, Day 2 – 10/24

Weight: 125.5 = up 1.2 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 103
2-hour PP: 104

It’s been a busy day.

Maintenance Round 2, Week 18, Day 3 – 10/25

Weight: 125.9 = up .4 pound

Ketostix: Medium

Blood Glucose:
Fasting: 104
1-hour PP: 110
2-hour PP: 112

Another busy day and poor meter readings.

Maintenance Round 2, Week 18, Day 4 – 10/26

Weight: 126.2 = up .3 pound

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 101
2-hour PP: 108

Push-ups remain on hold as my neck is still stiff after ten days.  I really hope I’ll be back on track soon.

Maintenance Round 2, Week 18, Day 5 – 10/27

Weight: 126 = down .2 pound

Ketostix: Medium

Blood Glucose:
Fasting: 97
1-hour PP: 104
2-hour PP: 106

Didn’t have much of an appetite and struggled to eat my entire meal.

Maintenance Round 2, Week 18, Day 6 – 10/28

Weight: 125.9 = down .1 pound

Ketostix: Medium

Blood Glucose:
Fasting: 99
1-hour PP: 112
2-hour PP: 104

My neck feels almost back to normal.

Maintenance Round 2, Week 18, Day 7 – 10/29

Weight: 124.6 = down 1.3 pounds

Ketostix: Medium

Blood Glucose:
Fasting: 101
1-hour PP: 103
2-hour PP: 106

Made the most of the good weather and took a walk in the countryside.

Maintenance Round 2, Week 19, Day 1 -10/30

Weight: 125.4 = up .8 pound

Measurements:
Bust: 35″ = up 1″
Waist: 28″ = no change
Hips: 33.5″ = no change

From other areas = No change

Ketostix: Medium

Blood Glucose:
Fasting: 102
1-hour PP: 104
2-hour PP: 113

A spike in my 2-hr PP, probably due to the corn I ate.

Maintenance Round 2, Week 19. Day 2 – 10/31

Weight: 125.6 = up .2 pound

Ketostix: Weak

Blood Glucose:
Fasting: 95
1-hour PP: 110
2-hour PP: 103

When I took the Glucose Load test last month, SugarFree had said it was likely they would ask me to repeat it. They did, but this time it was just for my fasting reading. I should get the results in a few weeks.

Maintenance Round 2, Week 19, Day 3 – 11/1

Weight: 125.9 = up .3 pound

Ketostix: Negative

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

Usually I look forward to my meal, but I didn’t have much of an appetite.

Maintenance Round 2, Week 19, Day 4 – 11/2

Weight: 125.5 = down .4 pound

Ketostix: Trace

Blood Glucose:
Fasting: 94
1-hour PP: 101
2-hour PP: 104

Maintained good energy throughout a busy day.

Maintenance Round 2, Week 19, Day 5 – 11/3

Weight: 125.3 = down .2 pound

Ketostix: Trace

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

Struggled to get through my meal again.

Maintenance Round 2, Week 19, Day 6 – 11/4

Weight: 125.5 = up .2 pound

Ketostix: Negative

Blood Glucose:
Fasting: 99
1-hour PP: 110
2-hour PP: 104

Feeling well.

Maintenance Round 2, Week 19, Day 7 – 11/5

Weight: 125.9 = up .4 pound

Ketostix: Negative

Blood Glucose:
Fasting: 97
1-hour PP: 101
2-hour PP: 103

No starch or sweet carbs today, so better PP”s.

Maintenance Round 2, Week 20, Day 1 – 11/6

Weight: 125.9 = no change

Measurements:
Bust: 34″ = down 1″
Waist: 28″ = no change
Hips: 33.5 = no change

From other areas = no change

Ketostix: Trace

Blood Glucose:
Fasting: 94
1-hour PP: 103
2-hour PP: 99

More good PP’s! Due to work travel I won’t be able to post reports for about a month – but I will definitely continue with Protocol and check in daily with SugarFree via email. See you all in December…

Posted in Rhiannon, SugarFree Protocol | Tagged , , , | Leave a comment

SugarFree Protocol: Shanon

Shanon will (re)join us on Monday, February 13, 2017. Her last post (with my comment), written just over five years ago is below. Her new into is below that. Please welcome her now.

Protocol Round 4, Week 4, Day 1 – 11/7/2011

Weight: 160.4 = down 1.8 pounds

Measurements:
Bust: 38.25″ = no change
Waist: 31″ = no change
Hips: 39.25″ = no change

Lunch:
2 eggs
.5 ounce heavy cream
1 cup coffee

Dinner:
10 ounces chicken thigh
.5 tbsp. butter
8 ounces collard greens
1.5 ounces yam
7 ounces cauliflower
.5 ounces heavy cream

FitDay stats:
total calories: 766.4
fat: 50 g. (59%)
carbs: 23.6 g. (12%)
protein: 55.1 g. (29%)

I’ve made a decision to stop writing about my experiences while on Protocol and Maintenance, though I will continue with what I’ve learned. I am thankful to SugarFree for all her help! She has put in many hours with me and I appreciate it. I encourage anyone who is thinking about trying her Protocol to go for it! And I hope that if I find myself needing the boost of joining the thread again that SugarFree will let me. This might be more like a hiatus. Good Luck to the rest of the ladies!

[Note: Shanon, you’ve lost over 15 pounds and lots of inches! You’re ready to fly the nest and simply live the Protocol as a way of life rather than a ‘diet’. Just keep eating the way you do now.  🙂 I’ll keep the thread open for new readers, and of course you’re welcome back at any time.]

Shanon’s New Introduction:

Hello again! This is my second round of Protocol. It worked well for me last time I used it, but then I struck out on my own. My metabolism wasn’t completely healed and despite that I began eating late again, ate foods my body quickly turned to fat — and as a result I am not only fat again, I am fatter now than I was when I first started and weighed 175.

Today I’m 47, 5′ 5″ and weigh 184.8. Two weeks ago I weighed 194.8 – nearly two hundred pounds! SugarFree helped me go on a bone broth fat (she even provided the recipe for my Instant Pot, and it’s delicious). In twelve days I lost over eleven pounds and 5.25 inches of fat. It definitely kick-started my metabolism. Now it’s time to lose more, stay here with SugarFree’s help until I truly heal my metabolism, and this time stick with Protocol for life.

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

Weight: 184.2 pounds

Measurements:
Bust: 38.5”
Waist: 33.75″
Hips: 46″

Blood Glucose:
Fasting: 102
1 – hour PP 109
2 – hour PP 104

I feel good, but a bit hungry a few hours after my meal, even though I still can’t finish all my food yet. It will take a while to get back into the swing of things. I’m ready to start roasting my veggies! I’d been steaming them in the same pan I cooked my meat in, which made for a plate piled high with vegetables. SugarFree clued me in on how roasting decreases the volume by evaporating all the water in them, so thank you, SugarFree!

Maintenance Round 1, Week 1, Day 2 – 2/14

Weight: 184.6 = up .4 pound

Blood Glucose:
Fasting: 107
1-hour PP (after meal): 122
2-hour PP (after meal): 112

I enjoyed my meal, though I’m working on being able to eat all of it. It seems strange to only eat once a day, but I know this will help me regain blood sugar control, which is now pretty bad. I never took meter readings before this, and can’t even imagine what they were like when I was eating in a way that made me fat.

Maintenance Round 1, Week 1, Day 3 – 2/15

Weight: 184.2 = down .4 pound

Blood Glucose:
Fasting: 100
1-hour PP (after meal): 97
2-hour PP (after meal): 93

I’m still working towards finishing all my food although I’m eating more each day. After telling SugarFree that I’ve been having rapid heart rate at night for a few weeks, she said I might be sodium and magnesium deficient. I’m to put two pinches of salt on my tongue three times a day, and to rub magnesium lotion on my chest tonight before bed.

Maintenance Round 1, Week 1, Day 4 – 2/16

Ketostix: moderate

Weight: 183.6 = down .6 pound

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 94
2-hour PP (after meal): 80

It worked! Heart rate stayed perfectly normal and low all night, my blood sugars are much better, and I was in the bathroom so much yesterday (SugarFree says sodium deficiency leads to water retention, which is the opposite of what we are all told) that the scale finally moved down from the 184 I’ve been bouncing around for the last couple weeks. Even though I know the point of the Maintenance Phase is to stabilize the previous phase weight loss, I was glad to move off that dime. 🙂 And I was able to eat my entire meal, which was tasty and satisfying.

Maintenance Round 1, Week 1, Day 5 – 2/17

Weight: 183.6 = No change

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 96
2-hour PP (after meal): 82

I was very hungry this morning and ready to eat my meal. And my sense of smell and taste have intensified. My son ate a snack of toasted bread and peanut butter and I was practically drooling, but SugarFree says I can add peanut butter back to my foods next Maintenance round. Can’t wait. 🙂

Maintenance Round 1, Week 1, Day 6 – 2/18

Weight: 183 = down .6 pound

Ketostix: Large

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 94
2-hour PP (after meal): 91

Typical Saturday errands.

Maintenance Round 1, Week 1, Day 7 – 2/19

Weight: 183.2 = up .2 pound

Ketostix: Moderate

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

I loved my rib eye steak – it was delicious, the best I’ve had in months! I feel great.

Maintenance Round 1, Week 2, Day 1 – 2/20

Weight: 183.2 = no change

Bust: 38.5″ = no change
Waist: 33.75″ = no change
Hips: 46″ = no change

From other areas = down 8″!!

Ketostix: large

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 110
2-hour PP (after meal): 89

Yummy chicken thighs today. I feel great after eating.

[Note: Shanon – what an amazing week on Maintenance! Participants have lost lots of inches during Phase 1, but to lose eight inches of fat in a single week while eating lots of good food in this Phase has never happened. Well done. :D]

Maintenance Round 2, Week 1, Day 2 – 2/21

Weight: 183.2 = No change

Ketostix: Moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 98
2-hour PP (after meal): 93

The kids are off from school and it’s nice having a long weekend with them. My shrimp with butter and garlic was a hit with me and my husband.

Maintenance Round 1, Week 2, Day 3 – 2/22

Weight: 183.2 = no change

Ketostix: Moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 127
2-hour PP (after meal): 112

My meal was great, but my PP’s weren’t. I had a very stressful day with a family member in surgery and a sick child. I never knew stress could affect blood sugars that much, but SugarFree says they absolutely can.

Maintenance Round 1, Week 2, Day 4 – 2/23

Weight: 184.6 = up 1.4 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 101
2-hour PP (after meal): 112

Still dealing with stress, higher PP’s and water weight gain as a result. Hopefully tomorrow will be better.

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

Weight: 184.4 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 104
2-hour PP (after meal): 94

I’m less stressed out, and everyone’s enjoying the meals I make.

Maintenance Round 1, Week 2, Day 6 – 2/25

Weight: 182.8 = down 1.6 pounds

Ketostix: small

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 120
2-hour PP (after meal): 91

SugarFree says my blood sugar readings tell me a lot of information, like if I’m fighting off something, or getting sick. With my son having the flu, I hope it’s not the last one.

Maintenance Round 1, Week 2, Day 7– 2/26

Weight: 182.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 111
2-hour PP (after meal): 95

Today I woke feeling like I was coming down with something.

Maintenance Round 1, Week 3, Day 1 – 2/27

Weight: 183.6 = up 1.4 pounds

Bust: 38.5″ = no change
Waist: 33.5″ = down .25″
Hips: 45″ = down 1″

From other areas = down 3″

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 114
2-hour PP (after meal): 95

I’m officially sick with the flu – yuck! I’m on SugarFree’s PIM (Protocol Illness Menu) until I’m all better. Hope that’s soon.

[Note: I hope so too. The flu is no fun. 🙁 On the bright side, you lost an additional four inches of fat this week. Hope you feel better soon!]

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

Weight: 184 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 108
1-hour PP (after meal): 99
2-hour PP (after meal): 85

I’m still sick and on PIM.

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

Weight: 183.8 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 102
2-hour PP (after meal): 90

I’m better today, but not fully recovered yet.

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

Weight: 183 = down .8 pound

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 111
2-hour PP (after meal): 101

Feeling much better! I ate peanut butter on sourdough with a small amount of jam and banana – yummy. My stomach felt full after eating for the first time in days.

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

Weight: 182 = down 1 pound

Ketostix: small

I threw on my jeans this morning in a rush, but when I got where I was going I realized my jeans were falling off. SugarFree said this would happen, but I forgot about it. Nice. 🙂 I wasn’t very hungry, and ate most of my meal, but not all of it. I ran out of test strips (thought I had more) and won’t be able to post readings until my new ones arrive.

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

Weight: 181.2 = down .8 pound

Ketostix: small

Feeling good.

Maintenance Round 1, Week 3, Day 7 – 3/5

Weight: 181.2 = no change

Ketostix: small

I ran errands this morning and by the time I started to cook I was starving.

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

Weight: 181.2 = no change

Measurements:
Bust: 38.5″ = no change
Waist: 33″ = down .5″
Hips: 45″ = no change

From other areas = down 1.25″

Ketostix: small

Lost almost another two inches of fat last week! I can definitely see a difference in my body and that I’m slimmer.

Maintenance Round 1, Week 4, Day 2 – 3/7

Weight: 180.8 = down .4 pound

Ketostix: small

It’s getting easier to put menus together, and I’m really enjoying eating all this food.

Maintenance Round 1, Week 4, Day 3 – 3/8

Weight: 180.4 = down .4 pound

Ketostix: small

I ate Dover Sole for the first time today (I normally only eat shellfish) and I liked it. It wasn’t fishy at all; just light and flaky.

Maintenance Round 1, Week 4, Day 4 – 3/9

Weight: 179.6 = down .8 pound

Ketostix: small

I’m still losing scale weight.

Maintenance Round 1, Week 4, Day 5 – 3/10

Weight: 179.6 = no change

Ketostix: medium

Blood Glucose:
1-hour PP (after meal): 99
2-hour PP (after meal): 96

I have parties to go to, and I’m a little nervous about the temptations that might be there.

Maintenance Round 1, Week 4, Day 6 – 3/11

Weight: 180.8 = up 1.2 pounds

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 116
2-hour PP (after meal): 114

My neck and shoulders are tight and painful due to stress, which probably also explains the retained water weight.

Maintenance Round 1, Week 4, Day 7 – 3/12

Weight: 181.8 = up 1 pound

Ketostix: medium

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 95
2-hour PP (after meal): 85

More water weight as the stress lessens but isn’t gone yet. The dandelion greens were very bitter. SugarFree gave me a new way to cook them which I’ll try next time.

Protocol Round 1, Week 1, Day 1 – 3/13

Weight: 181.8 = no change

Measurements:
Bust: 38.5″ = no change
Waist: 33″ = no change
Hips: 44.5″ = down .5″

Other areas: = down .75″

Meal:
– 9 oz sirloin steak
– 8 oz chard
– 4 oz dandelion
– 7 oz potato
– .4 oz butter
– .4 oz duck fat

Fitday Stats:
Calories: 902
Fat: 50 g (50%)
Protein: 63 g (28%)
Carbs: 50 g (22%)

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 155
2-hour PP (after meal): 102

My PP’s were really high. I enjoyed my meal, but I miss all the fat on Maintenance.

Protocol, Round 1, Week 1, Day 2 – 3/14

Weight: 180.8 = down 1 pound

Meal:
– 8 oz shrimp
– 8 oz broccoli
– 9 oz asparagus
– 3 oz brown rice
– .85 oz butter
– .85 oz duck fat

Fitday Stats:
Calories: 873
Fat: 49 g (51%)
Protein: 61 g (28%)
Carbs: 47 g (21%)

Ketostix: trace

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 115
2-hour PP (after meal): 94

I thought I would retain some water after eating so much potato (I put it in fitday but SugarFree didn’t catch it) but I lost a pound. Still, my PP’s show I’m not yet ready for so much starch carb at once. Maybe in a few months.

Protocol, Round 1, Week 1, Day 3 – 3/15

Weight: 179.8 = down 1 pound

Meal:
– 8 oz chicken liver
– 8 oz spinach
– 3 oz artichoke hearts
– 4 oz leeks
– 2 eggs
– .6 oz butter
– .5 oz duck fat

Fitday Stats:
Calories: 802
Fat: 50 g (56%)
Protein: 62 g (31%)
Carbs: 26 g (13%)

Ketostix: small

Blood Glucose:
Fasting: 89
1- hour PP (after meal): 99
2-hour PP (after meal): 89

I’m happy to see better meter readings, and I lost more of that retained water as my stress has gone down.

Protocol, Round 1, Week 1, Day 4 – 3/16

Weight: 179 = down .8 pound

Meal:
– 12 oz pork chop
– 8 oz broccoli
– 6 oz collards
– 1 tablespoon butter
– .75 tablespoon duck fat

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

Ketostix: small

Blood Glucose:
Fasting: 89
1- hour PP (after meal): 99
2-hour PP (after meal): 90

I’m a bit hungry in the late evening, but SugarFree said it’s because it takes the brain a few days to transition from Maintenance to Protocol and start burning my stored fat for fuel.

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

Weight: 178.2 = down .8 pound

Meal:
– 8 oz sole
– 8 oz chard
– 5 oz string beans
– 2.25 tablespoon butter
– 1.5 tablespoon duck fat
– 1 oz shallots
– 1 oz cornmeal

Fitday Stats:
Calories: 890
Fat: 50 g (51%)
Protein: 65 g (29%)
Carbs: 45 g (20%)

Ketostix: small

Blood Glucose:
Fasting: 89
1- hour PP (after meal): 93
2-hour PP (after meal): 88

I enjoyed SugarFree’s recipe of poached Dover sole with a faux (for Protocol) beurre blanc sauce.

Protocol, Round 1, Week 1, Day 6 – 3/18

Weight: 177.8 = down .4 pound

Meal:
– 13 oz chicken thigh
– 8 oz spinach
– 8 oz beet greens
– .75 tablespoon butter
– .75 tablespoon duck fat
– 2 oz sourdough

Fitday Stats:
Calories: 858
Fat: 50 g (52%)
Protein: 64 g (30%)
Carbs: 38 g (18%)

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 102
2-hour PP (after meal): 89

I wanted beet greens, but couldn’t find any, so I bought two bunches of beets and tore off the tops. My hunger has gone, now that I’m back in lipolysis.

Protocol, Round 1, Week 1, Day 7 – 3/19

Weight: 177.8 = no change

Meal:
– 8 oz chicken livers
– 8 oz spinach
– 3.75 oz artichoke hearts
– 1 tablespoon butter
– 1 tablespoon duck fat
– 3 oz parsnips

Fitday Stats:
Calories: 812
Fat: 48 g (53%)
Protein: 62 g (30%)
Carbs: 33 g (17%)

Ketostix: small

Blood Glucose:
Fasting: 103
1- hour PP (after meal): 102
2-hour PP (after meal): 90

I wasn’t hungry at all, but made myself eat.

Protocol Round 1, Week 2, Day 1 – 3/20

Weight: 177.8 = no change

Measurements:
Bust: 38.5″ = no change
Waist: 32.75″ = down .25″
Hips: 44.5″ = no change

Other areas: = no change

Meal:
– 9 oz sirloin steak
– 8 oz kale
– 9 oz asparagus
– 3 oz potato
– 1 oz mushroom
– 1 oz butter
– 1 oz duck fat

Fitday Stats:
Calories: 904
Fat: 52 g (52%)
Protein: 62 g (27%)
Carbs: 47 g (21%)

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 91
2-hour PP (after meal): 77

Another good meal.

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

Weight: 176.6 = down 1.2 pounds

Meal:
– 11 oz scallops
– 8 oz chard
– 5 oz string beans
– 2.25 tablespoon butter
– 1.8 tablespoon duck fat
– 3 oz corn

Fitday Stats:
Calories: 910
Fat: 50 g (49%)
Protein: 65 g (28%)
Carbs: 50 g (22%)

Ketostix: medium

Blood Glucose:
Fasting: 85
1- hour PP (after meal): 102
2-hour PP (after meal): 89

I love corn but never think about buying it frozen. My scallops were delicious.

Protocol, Round 1, Week 2, Day 3 – 3/22

Weight: 176.6 = no change

Meal:
– 8 oz chicken livers
– 8 oz spinach
– 12 oz broccoli rabe
– 1.25 tablespoon butter
– 1.25 tablespoon duck fat
– 2 oz beets
– 1 egg

Fitday Stats:
Calories: 789
Fat: 49 g (56%)
Protein: 63 g (32%)
Carbs: 24 g (12%)

Ketostix: small

Blood Glucose:
Fasting: 87
1- hour PP (after meal): 78
2-hour PP (after meal): 75

Chicken liver isn’t my favorite, but I’m getting used to it.

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

Weight: 175.6 = down 1 pound

Meal:
– 9 oz shrimp
– 8 oz chard
– 8 oz beet greens
– 1.75 tablespoon butter
– 1.75 tablespoon duck fat
– 1 oz cornmeal

Fitday Stats:
Calories: 869
Fat: 49 g (51%)
Protein: 64 g (29%)
Carbs: 43 g (20%)

Ketostix: medium

Blood Glucose:
Fasting: 91
1- hour PP (after meal): 88
2-hour PP (after meal): 83

It’s hard to be creative with meals when your fat intake is so limited.

Protocol, Round 1, Week 2, Day 6 – 3/25

Weight: 175.6 = no change

Meal:
– 8 oz chicken liver
– 8 oz spinach
– 18 oz bok choy
– 1.25 tablespoon butter
– 1.25 tablespoon duck fat
– 2 oz sourdough
– 1 egg
– 1 oz tomato paste

Fitday Stats:
Calories: 873
Fat: 49 g (50%)
Protein: 65 g (30%)
Carbs: 43 g (20%)

Ketostix: medium

Blood Glucose:
Fasting: 90
1- hour PP (after meal): 101
2-hour PP (after meal): 79

A busy Saturday.

Protocol, Round 1, Week 2, Day 7– 3/26

Weight: 174.6 = down 1 pound

Meal:
– 11 oz pork chop
– 8 oz kale
– 4 oz artichoke hearts
– 1 tablespoon butter
– .75 tablespoon duck fat
– 3 oz peas

Fitday Stats:
Calories: 881
Fat: 49 g (50%)
Protein: 65 g (30%)
Carbs: 45 g (20%)

Ketostix: small

Blood Glucose:
Fasting: 79
1- hour PP (after meal): 99
2-hour PP (after meal): 90

Looking forward to measurements tomorrow.

Maintenance Round 2, Week 1, Day 1 – 3/27

Weight: 175.6 = up 1 pound

Measurements:
Bust: 38.5″ = no change
Waist: 32.5″ = down .25″
Hips: 44.5″ = no change

From other areas = down 2.5 ″

Ketostix: medium

Blood Glucose:
Fasting: 85
1- hour PP (after meal): 102
2-hour PP (after meal): 75

It’s good to be back on Maintenance. And I lost almost three more inches of fat last week. 🙂

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

Weight: 175.4 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 84
1- hour PP (after meal): 89
2-hour PP (after meal): 78

My meter readings are better, which means my metabolism is getting better!

Maintenance Round 2, Week 1, Day 2 – 3/29

Weight: 174.6 = down .8 pound

Ketostix: medium

Blood Glucose:
Fasting: 99
1- hour PP (after meal): 102
2-hour PP (after meal): 89

I wasn’t hungry and had to force myself to finish my meal. A friend came over and we had a nice visit.

Maintenance Round 2, Week 1, Day 4 – 3/30

Weight: 175.6 = up 1 pound

Ketostix: medium

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 102
2-hour PP (after meal): 91

I feel good. Unlike yesterday I was very hungry before my meal.

Maintenance Round 2, Week 1, Day 5 – 3/31

Weight: 175.4 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 86
1- hour PP (after meal): 94
2-hour PP (after meal): 78

I did a mini-workout Wednesday that irritated my forearm tendons, which became a bit swollen and inflamed. That and the cortisol made me retain some water, which should go in a day or two. Today’s meal was a stir fry with shrimp, peanut butter, coconut cream, veggies, rice and  greens. It was delicious.

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

Weight: 175.4 = no change

Ketostix: medium

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 94
2-hour PP (after meal): 76

I made a purée of celeriac today. It was delicious and simple to make.

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

Weight: 175.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 93
1- hour PP (after meal): 108
2-hour PP (after meal): 104

I ate less than an ounce of dark chocolate, which spiked my blood sugars, so my body is not yet ready to eat it.  On a better note, I tried on a pair of slacks I haven’t worn in a while because they were too small – but they were to big! I had to wear an even smaller pair I had been saving.

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

Weight: 175 = down .4 pound

Measurements:
Bust: 38.5″ = no change
Waist: 32″ = down .5″
Hips: 44.5″ = no change

Other areas: = down 1″

Ketostix: small

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 88
2-hour PP (after meal): 79

I can’t wait for some fresh spring veggies. It feels great seeing my waist get smaller and seeing more fat loss, even while eating lots of fat and calories.

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

Weight: 173.4 = down 1.6 pounds

Ketostix: small

Blood Glucose:
Fasting: 89
1- hour PP (after meal): 93
2-hour PP (after meal): 87

I finally lost my retained water and more – yay!

Maintenance Round 2, Week 2, Day 3 – 4/5

Weight: 173.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 99
1- hour PP (after meal): 95
2-hour PP (after meal): 90

I cooked my lovely shrimp, veggies, peanut butter, and coconut cream stir-fry again. I’m in love with coconut cream and. could probably eat a whole container on its own.

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

Weight: 174.4 = up 1 pound

Ketostix: small

Blood Glucose:
Fasting: 99
1- hour PP (after meal): 101
2-hour PP (after meal): 90

I feel good and am enjoying my food.

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

Weight: 174.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 98
1- hour PP (after meal): 106
2-hour PP (after meal): 84

My fat levels are stable even though my blood sugars spiked again.

Maintenance Round 2, Week 2, Day 6 – 4/8

Weight: 175 = up .6 pound

Ketostix: small

Blood Glucose:
Fasting: 87
1- hour PP (after meal): 102
2-hour PP (after meal): 93

Good meal.

Maintenance Round 2, Week 2, Day 7 – 4/9

Weight: 174.2 = down .8 pound

Ketostix: small

Blood Glucose:
Fasting: 103
1- hour PP (after meal): 85
2-hour PP (after meal): 85

I’m doing well.

Maintenance Round 2, Week 3, Day 1 – 4/10

Weight: 175.6 = up 1.4 pounds

Measurements:
Bust: 38″ = down .5″
Waist: 32″ = no change
Hips: 44.5″ = no change

Other areas: = down 1″

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 96
2-hour PP (after meal): 89

I lost another 1.5 inches of fat, and friends are noticing the loss.

Maintenance Round 2, Week 3, Day 2 – 4/11

Weight: 175.4 = down .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 89
1- hour PP (after meal): 111
2-hour PP (after meal): 95

I’m enjoying our gorgeous weather.

Maintenance Round 2, Week 3, Day 3 – 4/12

Weight: 175.4 = no change

Ketostix: trace

Blood Glucose:
Fasting: 91
1- hour PP (after meal): 100
2-hour PP (after meal): 75

My glucose numbers are better today.

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

Weight: 174 = down 1.4 pounds

Ketostix: small

Blood Glucose:
Fasting: 80
1- hour PP (after meal): 77
2-hour PP (after meal): 73

I’m having a good day, and lost all my gained water weight.

Maintenance Round 2, Week 3, Day 5 – 4/14

Weight: 173.4 = down .6 pound

Ketostix: small

Blood Glucose:
Fasting: 84
1- hour PP (after meal): 101
2-hour PP (after meal): 92

Feel great.

Maintenance Round 2, Week 3, Day 6 – 4/15

Weight: 172.8 = down .6 pound

Ketostix: small

Blood Glucose:
Fasting: 79
1- hour PP (after meal): 110
2-hour PP (after meal): 88

I’m looking forward to the holiday.

Maintenance Round 2, Week 3, Day 7 – 4/16

Weight: 173.2 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 105
2-hour PP (after meal): 100

I had a fun day and ate an Easter meal with extended family, though I avoided the dishes with sauces and desserts.

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

Weight: 173 = down .2 pound

Measurements:
Bust: 38″ = no change
Waist: 32″ = no change
Hips: 43″ = down 1″

Other areas: = down 2″

Ketostix: trace

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 118
2-hour PP (after meal): 97

I’m tired and my blood sugars are high, probably fallout from hidden sugars in yesterday’s meal. I’m happy to have lost more fat, though.

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

Weight: 174.4 = up 1.4 pounds

Ketostix: small

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

I’ve gained water weight from Sunday’s meal, which SugarFree said to expect.

Maintenance Round 2, Week 4, Day 3 – 4/19

Weight: 173.2 = down 1.2 pounds

Ketostix: small

Blood Glucose:
Fasting: 85
1- hour PP (after meal): 90
2-hour PP (after meal): 86

Even better glucose levels today.

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

Weight: 172 = down 1.2 pounds

Ketostix: medium

Blood Glucose:
Fasting: 71
1- hour PP (after meal): 110
2-hour PP (after meal): 94

I cooked and ate a great meal and feel satisfied. Water weight is gone and then some.

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

Weight: 171.2 = down .8 pound

Ketostix: small

Blood Glucose:
Fasting: 82
1- hour PP (after meal): 89
2-hour PP (after meal): 84

I feel good about the continuing weight loss, especially while eating so much food and fat.

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

Weight: 171.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 81
1- hour PP (after meal): 111
2-hour PP (after meal): 97

I had a good meal.

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

Weight: 171.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 81
1- hour PP (after meal): 93
2-hour PP (after meal): 69

I enjoyed the sunshine. I start my second round of Protocol tomorrow.

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

Weight: 172.6 = up 1.4 pounds

Measurements:
Bust: 38″ = no change
Waist: 31.5″ = down .5″
Hips: 42.5″ = down .5″

Other areas: = no change

Meal:
– 14 oz chicken
– 8 oz broccoli
– 4 oz dandelion greens
– 3 oz brown rice
– .7 tablespoon butter
– .6 tablespoon duck fat

Fitday Stats:
Calories: 886
Fat: 50 g (51%)
Protein: 64 g (29%)
Carbs: 45 g (20%)

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 99
2-hour PP (after meal): 88

My first day on Protocol wasn’t bad.

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

Weight: 172.2 = down .4 pounds

Meal:
– 8 oz chicken liver
– 8 oz chard
– 18 oz bok choy
– 1 oz tomato paste
– 1.25 tablespoon butter
– 1.25 tablespoon duck fat
– 1 large egg

Fitday Stats:
Calories: 756
Fat: 48 g (57%)
Protein: 58 g (31%)
Carbs: 23 g (12%)

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 102
2-hour PP (after meal): 81

I miss all the Maintenance fat. 🙂

Protocol Round 2, Week 1, Day 3 – 4/26

Weight: 171.4 = down .8 pound

Meal:
– 10 oz steak
– 8 oz spinach
– 4 oz artichoke hearts
– .75 tablespoon butter
– .75 tablespoon duck fat

Fitday Stats:
Calories: 756
Fat: 48 g (57%)
Protein: 63 g (33%)
Carbs: 18 g (10%)

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 75
2-hour PP (after meal): 71

I feel good on Protocol. When it’s time to eat I’m definitely hungry.

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

Weight: 171.4 = no change

Meal:
– 9 oz shrimp
– 8 oz chard
– 6 oz collards
– 1.75 T butter
– 1.75 T duck fat
– 3 oz sweet potato

Fitday Stats:
Calories: 832
Fat: 48 g (52%)
Protein: 62 g (30%)
Carbs: 38 g (18%)

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 92
2-hour PP (after meal): 84

Recently it’s dawned on me that the long-term effect of sugar and carbohydrates on blood glucose is terrible. I basically knew that but had forgotten.

Protocol Round 2, Week 1, Day 5 – 4/28

Weight: 171.4 = no change

Meal: didn’t eat

Ketostix: small

Blood Glucose:
Fasting: 84

I was hungry before I ate, but lost my appetite after a few bites. My son has a fever and sore throat, so I’m hoping I’m not catching it – but SugarFree has put me on the PIM (Protocol Illness Menu) tomorrow just in case.

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

Weight: 170.4 = down .4 pound

Meal: PIM

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 101
2-hour PP (after meal): 85

Still not quite myself.

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

Weight: 170 = down .4 pound

Meal:
– 8 oz chicken liver
– 8 oz spinach
– 1.15 tablespoon butter
– 1.15 tablespoon duck fat
– 6 oz collards
– 2 oz beets
– 8 oz beet greens
– 2 large eggs

Stats:
Calories: 802
Fat: 50 g (56%)
Protein: 64 g (32%)
Carbohydrates: 24 g (12%)

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 101
2-hour PP (after meal): 85

I was able to eat a full meal, no problem.

Protocol Round 2, Week 2, Day 1 – 5/1

Weight: 168.8 = down 1.2 pounds

Measurements:
Bust: 38″ = no change
Waist: 31″ = down .5″
Hips: 42″ = down .5″

Other areas: = down 2″

Meal:
– 8 oz red snapper
– 8 oz broccoli
– 6 oz collards
– 3 oz sweet potato
– 1.85 tablespoon butter
– 1.85 tablespoon duck fat

Fitday Stats:
Calories: 878
Fat: 50 g (51%)
Protein: 65 g (30%)
Carbs: 42 g (19%)

Ketostix: medium

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 111
2-hour PP (after meal): 96

I grilled my fish, and it was delicious. I lost another three inches of fat this week and am down in the 160’s! It feels great to lose that weight. A pair of jeans and yoga pants that were tight just a month or so ago don’t fit anymore – they’re too big. 😀

Protocol Round 2, Week 2, Day 2 – 5/2

Weight: 168.2 = down .4 pound

Meal:
– 14 oz chicken thigh
– 8 oz chard
– 1 tablespoon butter
– 1 tablespoon duck fat
– 6 oz collards
– 2 oz brown rice

Fitday Stats:
Calories: 894
Fat: 58 g (58%)
Protein: 61 g (28%)
Carbohydrates: 32 g (14%)

Ketostix: trace

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 99
2-hour PP (after meal): 85

I’m feeling good. My blood sugars are much better today.

Protocol Round 2, Week 2, Day 3 – 5/3

Weight: 168 = down .2 pound

Meal:
– 8 oz chicken liver
– 8 oz spinach
– 1.5 tablespoon butter
– 1.5 tablespoon duck fat
– 4 oz artichoke hearts
– 2 oz tomato paste
– 1 oz shallots
– 2 eggs

Fitday Stats:
Calories: 931
Fat: 59 g (57%)
Protein: 65g (28%)
Carbohydrates: 35 g (15%)

Ketostix: small

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 90
2-hour PP (after meal): 88

Protocol Round 2, Week 2, Day 4 – 5/4

I had a very stressful family emergency – hubby was in an accident. Truck’s totaled but he’s okay, thank God.

Protocol Round 2, Week 2, Day 5 – 5/5

I’m still dealing with the fallout, and my cortisol and endorphin levels are through the roof.

Protocol Round 2, Week 2, Day 6 – 5/6

Weight: 170 = up 2 pounds

Meal:
– 12 oz pork chop
– 8 oz broccoli
– 1 tablespoon butter
– 1 tablespoon duck fat
– 7 oz mustard greens

Fitday Stats:
Calories: 850
Fat: 54 g (57%)
Protein: 66 g (31%)
Carbohydrates: 25 g (12%)

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 132
2-hour PP (after meal): 92

Still high cortisol, so high PP’s. Water weight gain as a result as well.

Protocol Round 2, Week 2, Day 7 – 5/7

Weight: 169 = down 1 pound

Meal:
– 9 oz pork chop
– 8 oz chard
– 2 tablespoon butter
– 2 tablespoon duck fat
– 6 oz collards
– 2 oz lentils

Fitday Stats:
Calories: 1015
Fat: 55 g (49%)
Protein: 75 g (30%)
Carbohydrates: 55 g (21%)

Ketostix: small

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 93
2-hour PP (after meal): 99

I lost some of the water and my meter readings are back to normal. Phew.

Maintenance Round 3, Week 1, Day 1 – 5/8

Weight: 168 = down 1 pound

Measurements:
Bust: 38″ = no change
Waist: 31″ = no change
Hips: 41.5″ = down .5″

Other areas: = down .5″

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 92
2-hour PP (after meal): 84

I feel like I’m back on track. I was worried I wouldn’t be able to finish all my food my first day back on Maintenance, but I ate it all!

Maintenance Round 3, Week 1, Day 2 – 5/9

Weight: 168 = no change

Ketostix: small

Blood Glucose:
Fasting: 103
1- hour PP (after meal): 103
2-hour PP (after meal): 97

I’m enjoying being back on Maintenance.

Maintenance Round 3, Week 1, Day 3 – 5/10

Weight: 168 = no change

Ketostix: trace

Blood Glucose:
Fasting: 102
1- hour PP (after meal): 101
2-hour PP (after meal): 82

Good day.

Maintenance Round 3, Week 1, Day 4 – 5/11

Weight: 168 = no change

Ketostix: trace

Blood Glucose:
Fasting: 98
1- hour PP (after meal): 101
2-hour PP (after meal): 85

I’m looking forward to the weekend.

Maintenance Round 3, Week 1, Day 5 – 5/12

Weight: 168 = no change

Ketostix: trace

Blood Glucose:
Fasting: 92
1- hour PP (after meal): 98
2-hour PP (after meal): 84

I feel good, though I burned my hand on a pot. Nothing serious.

Maintenance Round 3, Week 1, Day 6 – 5/13

Weight: 168 = no change

Ketostix: small

Blood Glucose:
Fasting: 97
1- hour PP (after meal): 105
2-hour PP (after meal): 92

The higher glucose levels from burning my hand happened today.

Maintenance Round 3, Week 1, Day 7 – 5/14

Weight: 167.4 = down .6 pound

Ketostix: small

Blood Glucose:
Fasting: 96
1- hour PP (after meal): 104
2-hour PP (after meal): 96

I had a nice Mother’s Day with my family. We went out for lobsters.

Maintenance Round 3, Week 2, Day 1 – 5/15

Weight: 166.6 = down .8 pound

Measurements:
Bust: 38″ = no change
Waist: 31″ = no change
Hips: 41 = down .5″

Other areas: = no change

Ketostix: trace

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 114
2-hour PP (after meal): 106

I’m thirty pounds lighter today than I was when I began Protocol!

Maintenance Round 3, Week 2, Day 2 – 5/16

Weight: 167.4 = up .8 pound

Ketostix: small

Blood Glucose:
Fasting: 99
1- hour PP (after meal): 91
2-hour PP (after meal): 88

I’m enjoying the spring weather.

Maintenance Round 3, Week 2, Day 3 – 5/17

Weight: 167.4 = no change

Ketostix: large

Blood Glucose:
Fasting: 91
1- hour PP (after meal): 93
2-hour PP (after meal): 87

We went from spring to summer overnight. I ate most of my meal, but I think the heat is affecting my appetite.

Maintenance Round 3, Week 2, Day 4 – 5/18

Weight: 166.6 = no change

Ketostix: small

Blood Glucose:
Fasting: 93
1- hour PP (after meal): 102
2-hour PP (after meal): 94

I didn’t sleep well last night. I won’t have ketostix readings for a while, because mine went bad and I need to order more.

Maintenance Round 3, Week 2, Day 5 – 5/19

Weight: 166.6 = no change

Blood Glucose:
Fasting: 94
1- hour PP (after meal): 106
2-hour PP (after meal): 97

I’m not feeling well (or maybe it’s the heat), so I’ll eat PIM (Protocol Illness Menu) today.

Maintenance Round 3, Week 2, Day 6 – 5/20

Weight: 166.6 = no change

Blood Glucose:
Fasting: 87
1- hour PP (after meal): 102
2-hour PP (after meal): 93

After my meal I went to a pub with friends. They had dinner, I only drank seltzer. They couldn’t believe I wasn’t hungry and felt fine watching them eat in front of me. Nice feeling.

Maintenance Round 3, Week 2, Day 7 – 5/21

Weight: 166.6 = no change

Blood Glucose:
Fasting: 84
1- hour PP (after meal): 88
2-hour PP (after meal): 87

Good glucose levels today. I can’t wait until they look like that everyday. I’ve stayed busy in the garden – planting, planting, and planting.

Maintenance Round 3, Week 3, Day 1 – 5/22

Weight: 166.6 = no change

Measurements:
Bust: 38″ = no change
Waist: 31″ = no change
Hips: 41 = no change

Other areas: = down 1″

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 84
2-hour PP (after meal): 81

I planted so many plants and trees yesterday I’m still tired and still have more to plant!

Maintenance Round 3, Week 2, Day 2 – 5/23

Weight: 166.6 = no change

Blood Glucose:
Fasting: 87
1- hour PP (after meal): 78
2-hour PP (after meal): 76

Great day: nice weather and a nice meal.

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

Weight: 166.6 = no change

Blood Glucose:
Fasting: 91
1- hour PP (after meal): 99
2-hour PP (after meal): 89

I tried on a belt too tight to wear and was pleasantly surprised that it fit.

Maintenance Round 3, Week 2, Day 4 – 5/25

Weight: 165.4 = down 1.2 pounds

Blood Glucose:
Fasting: 94
1- hour PP (after meal): 89
2-hour PP (after meal): 78

Pleasantly surprised that I lost 1.2 pounds overnight!

Maintenance Round 3, Week 2, Day 5 – 5/26

Weight: 165.4 = no change

Blood Glucose:
Fasting: 93
1- hour PP (after meal): 100
2-hour PP (after meal): 84

Tried on size ten pants and though they are a wee bit snug, they better than the pants I’ve been wearing that are falling off me.

Maintenance Round 3, Week 3, Day 6 – 5/27

Weight: 165.4 = no change

Blood Glucose:
Fasting: 89
1- hour PP (after meal): 111
2-hour PP (after meal): 92

Another busy weekend.

Maintenance Round 3, Week 3, Day 7 – 5/28

Weight: 166.4 = up 1 pound

Blood Glucose:
Fasting: 93
1- hour PP (after meal): 115
2-hour PP (after meal): 98

I went to a friends graduation party. There were many temptations but I didn’t give in to any.

Maintenance Round 3, Week 4, Day 1 – 5/29

Weight: 166.4 = no change

Measurements:
Bust: 37.5″ = down .5″
Waist: 31″ = no change
Hips: 40.5 = down .5″

Other areas: = down .25″

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 90
2-hour PP (after meal): 88

I was surprised to see more fat loss on my third week of Maintenance – while eating so much food.

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

Weight: 166.4 = no change

Blood Glucose:
Fasting: 84
1- hour PP (after meal): 104
2-hour PP (after meal): 89

I feel good – someone at the gym commented on my weight loss.

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

Weight: 166.4 = no change

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 102
2-hour PP (after meal): 87

Good meal.

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

Weight: 166.4 = no change

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 104
2-hour PP (after meal): 85

Feeling great.

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

Weight: 166.6 = up .2 pound

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 102
2-hour PP (after meal): 85

Another delicious meal.

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

Weight: 166.6 = no change

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 109
2-hour PP (after meal): 90

I’m not happy with my meter readings.

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

Weight: 166.4 = down .2 pound

Blood Glucose:
Fasting: 98
1- hour PP (after meal): 88
2-hour PP (after meal): 77

Saturday was stressful.

Protocol Round 3, Week 1, Day 1 – 6/5

Weight: 166.4 = no change

Measurements:
Bust: 37.5″ = no change
Waist: 31″ = no change
Hips: 40.5″ = no change

Other areas: = no change

Meal:
– 9 oz steak
– 8 oz chard
– .75 tablespoon butter
– .75 tablespoon duck fat
– 4 oz dandelion greens
– 3 oz sweet potato

Stats:
Calories: 820
Fat: 48 g (33%)
Protein: 61 g (42%)
Carbohydrates: 36 g (25%)

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 107
2-hour PP (after meal): 83

It wasn’t as hard adjusting to Protocol for my first meal this third round, though I’m a little hungry and will be until lipolysis kicks in.

Protocol Round 3, Week 1, Day 3 – 6/6

Weight: 165.4 = down 1 pound

Meal:
– 8 oz chicken liver
– 8 oz chard
– 1 tablespoon butter
– 1 tablespoon duck fat
– 2 oz artichoke
– 2 eggs
– 2 oz sourdough

Fitday Stats:
Calories: 859
Fat: 47 g (30%)
Protein: 63 g (40%)
Carbohydrates: 46 g (30%)

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 115
2-hour PP (after meal): 92

Stressful day.

Protocol Round 3, Week 1, Day 4 – 6/7

Weight: 165.4 = no change

Meal:
– 12 oz chicken thigh
– 8 oz spinach
– .75 tablespoon butter
– .75 tablespoon duck fat
– 12 oz broccoli raab
– 3 oz brown rice

Fitday Stats:
Calories: 841
Fat: 49 g (33%)
Protein: 64 g (43%)
Carbohydrates: 36 g (24%)

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 109
2-hour PP (after meal): 83

Better day.

Protocol Round 3, Week 1, Day 5 – 6/8

Weight: 165.4 = no change

Meal:
– 7 oz sole
– 8 oz chard
– 1.5 tablespoon butter
– 1.5 tablespoon duck fat
– 5 oz string beans
– 4 oz lentils

Fitday Stats:
Calories: 841
Fat: 49 g (32%)
Protein: 64 g (42%)
Carbohydrates: 40 g (26%)

Ketostix: trace

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 111
2-hour PP (after meal): 85

Feel good.

Protocol Round 3, Week 1, Day 6 – 6/9

Weight: 165.4 = no change

Meal:
– 7 oz lamb chop
– 8 oz broccoli
– .25 tablespoon butter
– .25 tablespoon duck fat
– 6 oz celeriac
– 4 oz potatoes

Fitday Stats:
Calories: 909
Fat: 53g (33%)
Protein: 60 g (37%)
Carbohydrates: 48 g (30%)

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 88
2-hour PP (after meal): 101

Did a lot of gardening today.

Protocol Round 3, Week 1, Day 7 – 6/10

Weight: 164.6 = down .8 pound

Meal:
– 8 oz lobster
– 8 oz spinach
– 2 tablespoon butter
– 2 tablespoon duck fat
– 6 oz collards
– 1.5 oz couscous

Fitday Stats:
Calories: 960
Fat: 52 g (30%)
Protein: 60 g (34%)
Carbohydrates: 63 g (36%)

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 112
2-hour PP (after meal): 95

I had a nice day with my family.

Protocol Round 3, Week 2, Day 1 – 6/12

Weight: 164.6 = no change

Measurements:
Bust: 37.5″ = no change
Waist: 31″ = no change
Hips: 40.5″ = no change

Other areas: = down 1.25″

Meal:
– 11 oz pork chop
– 8 oz chard
– 1 tablespoon butter
– 1 tablespoon duck fat
– 10 oz broccoli raab
– 3 oz brown rice

Fitday Stats:
Calories: 881
Fat: 53 g (34%)
Protein: 65 g (42%)
Carbohydrates: 36 g (24%)

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 105
2-hour PP (after meal): 92

High heat and humidity has moved in.

Protocol Round 3, Week 2, Day 2 – 6/13

Weight: 164.6 = no change

Meal:
– 8 one chicken liver
– 4 oz dandelion greens
– 1 tablespoon butter
– 1 tablespoon duck fat
– 8 oz broccoli
– 2 eggs
– 2 oz onions
– 1 oz tomato paste
– 2 oz beets

Ketostix: small

Fitday Stats:
Calories: 839
Fat: 47 g (31%)
Protein: 63 g (42%)
Carbohydrates: 41g (27%)

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 111
2-hour PP (after meal): 87

It’s hard to want to eat in a heat wave.

Protocol Round 3, Week 2, Day 3 – 6/14

Weight: 164 = down .6 pound

Meal:
– 8 oz shrimp
– 2 oz artichokes
– 1.75 tablespoon butter
– 1.75 tablespoon duck fat
– 8 oz chard
– 2 oz lentils

Ketostix: medium

Fitday Stats:
Calories: 916
Fat: 48 g (28%)
Protein: 66 g (39%)
Carbohydrates: 55 g (33%)

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 108
2-hour PP (after meal): 72

Off camping for two weeks!

Posted in HCG Experiment #1, Shanon | Tagged , , , | 13 Comments

SugarFree Protocol – Michelle

Michelle will begin Protocol tomorrow, 12/27 – so please welcome her now.

Michelle’s Introduction:

Hello, everyone! I am forty-seven, 5’ 4” and weigh 177. I learned from my test results that I am leptin and thyroid hormone resistant (which has raised my total cholesterol), and am in the very early stages of diabetes. My triglycerides and HDL are both good, but my high insulin level (along with higher 2-hr PP’s) indicates I may have Metabolic Syndrome XX. After reviewing the last several weeks of eating that I logged – filled with nothing but junk and other ‘food-like substances’ – SugarFree remarked that if you designed an obesigenic diet to make you grow diabetic and fat, that would be it. So I’m excited to have SugarFree’s help in getting onto a healthier path.

Growing up I never had a weight problem. My mother cooked homemade meals and I ate like a horse. I started to gain fat and weight in my late twenties and went from about 115 in my teens to 139  in my thirties. Throughout the last two decades I’ve tried Weight Watchers, Jenny Craig, and when I reached 172 on the scale, HCG. I thought I’d found a miracle, since I lost thirty-five pounds (by, of course, starving myself with only 500 calories a day). I wanted to lose more but couldn’t, even with more rounds of HCG. I kept the weight off for two years but it was because I ate an extremely low-carb, low-calorie diet.

Then I got breast cancer (Stage III), along with thyroid problems. You might think someone would eat well at that point, because we now know that breast cancer cells’ favorite form of fuel is glucose. But between the steroids and the stress – okay, junk food – eating, my weight and excess fat slowly crept back up and I’m fatter today than I’ve ever been before. I’m still in remission, but my particular form of cancer has a high recurrence rate and though I don’t want to be defined by my disease, I want to do everything in my power to help my body grow and stay healthy. I also wouldn’t mind the additional benefit of getting into junior-size 7 skinny jeans and looking sexy. 🙂

I still worry about doing Protocol, because what if it doesn’t work for me? What if I don’t have the stamina to keep going and I break my promise to myself to be healthy? What if I hit a roadblock I can’t get out of? SugarFree assures me that since Protocol is based on human biology (and I’m definitely human!) it works for everyone, and that although the first week will be tough for me as it is for everyone addicted to sugar, I soon won’t be able to imagine eating any other way. That’s certainly what all the other Participants say in their journals. I take classes and work full-time, but also have the support of my wonderful husband (and best friend) who wants me around for a very long time. It’s taken me a while to get here, but I’m ready to go. Size 7 skinny jeans – here I come!

Protocol Round 1, Week 1, Day 2 – 12/27

Weight: 178 pounds

Measurements:
Bust: 39.5″
Waist: 38.5″
Hips: 46″

Meal:
– 9 ounces chicken liver
– 1.25 T. butter
– 1.25 T. duck fat
– 8 oz broccoli
– 2.5 oz onion
– 3 oz crimini mushroom
– 8.5 oz collards

Fitday Stats:
Calories: 731
– Fat: 42.8 grams (53%)
– Protein: 57.2 grams (31%)
– Carbs: 29.3 grams (16%)

Ketostix: negative

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 97
2-hour PP (after meal): 92

The liver was good but I just couldn’t eat all the collards or touch the egg. I keep finding myself looking at sweets and reflexively reaching for them. I’m not having a craving, thinking, I want something sweet. It’s almost a reflex. SugarFree was right when she told me about this. My brain is telling me to eat something sweet, when I don’t really even want it. Sugar addiction is crazy.

[Note: Welcome, Michelle! Don’t worry about not eating everything today. You haven’t eaten real food in some time, and it will take a while for your system to catch up – but it will! :)]

Protocol Round 1, Week 1, Day 3 – 12/28

Weight: 176 pounds = down 2 pounds

Meal:
– 8 oz pork chop
– 8 oz kale
– 6 oz artichoke hearts
– 2 oz potato
– 1 T. butter
– .75 T. duck fat

Fitday stats:
– Calories:  764
– Fat: 45.6 (54%)
– Protein: 59 (31%)
– Carbs: 29.4 (15%)

Ketostix: negative

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 90
2-hour PP (after meal): 87

I ate all my greens, but I was not able to eat all my protein. I have a major headache, which I know is drug withdrawal. The little signal from my brain yesterday wanting me to eat sugar is a little louder today. Hopefully this will get easier. Makes me want to sing that part of the song from Who Can It Be Now: “Go ‘way, don’t come ’round here no more.”  SugarFree assures me that once I’m through this, I won’t have to go through it again. A lovely thought and something to hold on to.

Protocol Round 1, Week 1, Day 4 – 12/29

Weight: 173.6 = down 2.4 pounds

Meal:
– 6 oz green beans
– 14 oz chicken thighs
– .75 T duck fat
– .75 T butter
– 8 oz spinach
– 2 oz brown rice

Fitday stats:
– Calories: 849
– Fat: 51.9 (55%)
– Protein: 64.2 (30%)
– Carbs: 31.3 (15%)

Ketostix: small

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 89
2-hour PP (after meal): 77

I was able to eat my full meal. I love love green beans and chicken. Yum.

Protocol Round 1, Week 1, Day 5 – 12/30

Weight: 172.6 = down 1 pound

Meal:
– 8 oz salmon
– 7.5 oz asparagus
– 8 oz kale
– 3 oz lentils
– .75 T butter
– .75 duck fat

Fitday stats:
– Calories: 869
– Fat: 50.6 (52%)
– Protein: 65.2 (30%)
– Carbs: 38.3 (18%)

Ketostix: moderate

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 87
2-hour PP (after meal): 85

I burned my chard and had to switch out to kale. Bummer. I drank two cups of tea yesterday evening without thinking of the caffeine it had in it. Whoops. Went to bed wide awake, but stayed asleep once I got there.

Protocol Round 1, Week 1, Day 6 – 12/31

Weight: 171.6 = down 1 pound

Meal:
– 8 oz chicken liver
– 2 oz sweet potato
– 8 oz spinach
– 1 large egg
– 1.5 T. butter
– 1.25 T duck fat
– 9 oz collards

Fitday stats:
– Calories: 800
– Fat: 50.1 (56%)
– Protein: 58.2 (29%)
– Carbs: 29 (15%)

Ketostix: moderate

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 79
2-hour PP (after meal): 86

I really do not like collards. I hope SugarFree’s suggestion to put it in broth will make it taste better next time.

Protocol Round 1, Week 1, Day 7 – 1/1

Weight: 171.8 = up .2 pound

Meal:
– 8 oz top steak
– 1.5 oz corn
– 8 oz kale
– 9 oz collards
– 1 T. duck fat
– 1 T. butter

Fitday stats:
– Calories: 881
– Fat: 51.6 (53%)
– Protein: 62 (28%)
– Carbs: 42.2 (19%)

Ketostix: moderate

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 75
2-hour PP (after meal): 82

I look forward to tomorrow’s measurements, since my husband noticed on the third day of Protocol that my face was thinner.

Protocol Round 1, Week 2, Day 1 – 1/2

Weight: 171.2 = down .6 pound

Measurements:
Bust: 38″ = down 1.5″
Waist: 37″=  down 1.5″
Hips: 45.5″ = down .5″

Other areas: = down 8″

Meal:
– 9 oz salmon
– 2 oz mushrooms
– 8 oz broccoli
– 8 oz fennel
– 2 oz white potato
– .5 oz sour cream
– .75 T. duck fat
– .5 T. butter

Fitday stats:
– Calories: 831
– Fat: 50.9 (55%)
– Protein: 61.9 (30%)
– Carbs: 31.4 (15%)

Ketostix: moderate

Blood Glucose:
Fasting: 69
1-hour PP (after meal): 88
2-hour PP (after meal): 98

Look how many inches of fat I lost in just one week. Plus seven pounds! Can you believe it? I can’t believe it. I  thought my first measurement was a mistake, so I did it again! Woot – this is awesome!

[Note: Ding, ding, ding, ding! Michelle, you have lost more fat inches the first week of Protocol than any Participant ever! What an awesome week. Well done. :D]

Protocol Round 1, Week 2, Day 2 – 1/3

Weight: 170.8 = down .6 pound

Meal:
– 9 oz liver
– 8 oz broccoli raab
– 4 oz onions
– 8 oz spinach
– 1.5 T. duck fat
– 1.5 T. butter

Fitday stats:
– Calories: 809
– Fat: 51.1 (56%)
– Protein: 61 (30%)
– Carbs: 26.3 (13%)

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal):
2-hour PP (after meal): 81

I left my strips at home, and by the time I bought some I missed my 1-hour PP. SugarFree talked to me about the need to put things into perspective of what’s important (missing a reading – not so much) and has encouraged me to implement other aspects of Protocol that will help my sense of needing to be perfect at everything. Protocol is an amazing program, and it is, as SugarFree says right at the start, life changing. And that real change is difficult. So far, it’s worth it. People at work are already saying my face looks much thinner. 🙂

Protocol Round 1, Week 2, Day 3 – 1/4

Weight: 170.8 = no change

Meal:
– 14 oz chicken thighs
– 6 oz collards
– 3 oz whole wheat pasta
– .75 T butter
– .75 T duck fat

Fitday stats:
– Calories: 838
– Fat: 51.7 (56%)
– Protein: 61 (29%)
– Carbs: 32.2 (15%)

Ketostix: high

Blood Glucose:
Fasting: 77
1-hourPP (after meal): 75
2-hour PP (after meal): 85

I’m so scattered. Forgot to take my broccoli with me. On a positive note, my fresh collards were really good braised in a bit of chicken stock, just as SugarFree said they would be.

Protocol Round 1, Week 2, Day 4 – 1/5

Weight: 170 = down .8 pound

Meal:
– 11 oz pork chop
– 6 oz green beans
– 3 oz lentils
– 8 oz chard
– .75 T butter
– .75 T duck fat

Fitday stats:
– Calories: 839
– Fat: 51.7 (55%)
– Protein: 61 (29%)
– Carbs: 32.3 (15%)

Ketostix: high

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 83
2-hour PP (after meal): 79

I’m gearing up for a busy couple of weeks, but looking forward to trying some of SugarFree’s recipes during my month of Maintenance.

Protocol Round 1, Week 2, Day 5 – 1/6

Weight: 169.4 = down .6 pound

Meal:
– 9 oz salmon
– 8 oz broccoli
– 5 oz beet greens
– 4 oz beets
– .75 T. butter
– .75 T. duck fat

Fitday stats:
– Calories: 827
– Fat: 50.9 (55%)
– Protein: 62.1 (30%)
– Carbs: 30.0 (15%)

Ketostix: high

Blood Glucose:
Fasting: 67
1-hour PP (after meal): 81
2-hour PP (after meal): 97

My first time eating beet greens and I really enjoyed them. Plus, I’m down in the 160’s! 🙂

Protocol Round 1, Week 2, Day 6 – 1/7

Weight: 169.2 = down .2 pound

Meal:
– 9 oz chicken livers
– 7 oz mustard greens
– 8 oz spinach
– 2 oz brown rice
– 1.25 T. butter
– 1.25 T. duck fat

Fitday stats:
– Calories: 839
– Fat: 49.7 (53%)
– Protein: 65.6 (31%)
– Carbs: 32.3 (15%)

Ketostix: high

Blood Glucose:
Fasting: 75
1-hourPP (after meal): 85
2-hour PP (after meal): 94

First time eating mustard greens – I liked them. 🙂

Protocol Round 1, Week 2, Day 7 – 1/8

Weight: 168.8 = down .4 pound

Meal:
– 8 oz salmon
– 12 oz zucchini
– 8 oz kale
– 2 oz whole wheat pasta
– 1 T. butter
– 1 T. duck fat

Fitday stats:
– Calories: 887
– Fat: 52.6 (53%)
– Protein: 65.3 (29%)
– Carbs: 38 (17%)

Ketostix: high

Blood Glucose:
Fasting: 83
1-hourPP (after meal): 92
2-hour PP (after meal): 86

It’s cold and snowy outside and I’m glad to have the new Gaggia Accademia SugarFree recommended. My husband and I have already gone through almost a whole bag of beans since we got it. We should buy stock in coffee bean roasting companies. 🙂

Maintenance Round 1, Week 1, Day 1 – 1/9

Weight: 168 = down .8 pound

Measurements:
Bust: 38″ = no change
Waist: 36.5″ = down .5″
Hips: 44.5″ = down 1.5″

From other areas = down 1.5″

Ketostix: high

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 94
2-hour PP (after meal): 71

I expected to lose some fat from around my bust because the area looks smaller now than  last week. When I get brave, maybe I will tell my breast cancer tale for others who have also had it. But I’m very pleased with the fat loss I have achieved. My skin looks healthy and is starting to glow. I am traveling a lot this week and next, so it’s good to have food I can take with me that I know is healthy, and with recipes tweaked just for me.

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

Weight: 168 = no change

Ketostix: high

Blood Glucose:
Fasting: 73
1-hour PP (after meal): 73
2-hour PP (after meal): 73

I should play the lottery today. Look at those blood sugar numbers!

[Note: Wow – you’re not kidding! They’re terrific. If you win, let us know. :D]

Maintenance Round 1, Week 1, Day 3 – 1/11

Weight: 169 = up 1 pound

Ketostix: high

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 87
2-hour PP (after meal): 74

So much closer to a three-day weekend and being able to eat my fantastic food at home!

Maintenance Round 1, Week 1, Day 4 – 1/12

Weight: 168.2 = down .8 pound

Ketostix: high

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 80
2-hour PP (after meal): 80

Another good day of blood sugars.

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

Weight: 168 = down .2 pound

Ketostix: high

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 74
2-hour PP (after meal): 74

Not feeling well with a stomach bug. Put on PIM (Protocol Illness Menu) for the next few days.

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

Weight: 166 = down 2 pounds

Ketostix: high

Blood Glucose:
Fasting: 68
1-hour PP (after meal): 74
2-hour PP (after meal): 70

Feeling slightly better and still following PIM.

[Note: Michelle, I hope you feel really better soon. In another respect though, this is an amazing day. In just three weeks you’ve lost eleven pounds – just over 5% of your total body weight – and have lost an entire clothing size in fat inches. Amazing! :D]

Maintenance Round 1, Week 1, Day 7 – 1/15

Weight: 164 = down 2 pounds

Ketostix: high

Blood Glucose:
Fasting: 65
1-hour PP (after meal): 72
2-hour PP (after meal): 69

Finishing papers and sticking to PIM.

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

Weight: 164.2 = up .2 pound

Measurements:
Bust: 37″ = down 1”
Waist: 36″ = down .5”
Hips: 44″ = down .5”

From other areas = no change

Ketostix: moderate

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 86
2-hour PP (after meal): 80

Feeling better.

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

Weight: 164.2 = no change

Ketostix: high

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 84
2-hour PP (after meal): 73

I got hit hard by this bug, and can’t wait to get my energy back.

Maintenance Round 1, Week 2, Day 3 – 1/18

Weight: 164.5 = up .3 pound

Ketostix: moderate

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 84
2-hour PP (after meal): 99

Feeling better every day.

Maintenance Round 1, Week 2, Day 4 – 1/19

Weight: 165.7 = up .4 pound

Ketostix: high

Family member in ER.

Maintenance Round 1, Week 2, Day 5 – 1/20

Weight: 165 = down .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 74
2-hour PP (after meal): 100

More stress than usual.

Maintenance Round 1, Week 2, Day 6 – 1/21

Weight: 165.2 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 92
2-hour PP (after meal): 85

I’m really tired, but the family member is doing better.

Maintenance Round 1, Week 2, Day 7 – 1/22

Weight: 164.5 = down .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 88
2-hour PP (after meal): 76

Family health events and school have collided. Struggling to keep everything in order.

Maintenance Round 1, Week 3, Day 1 – 1/23

Weight: 163.8 = down .7 pound

Measurements:
Bust: 36.5” = down .5”
Waist: 35.5” = down .5”
Hips: 43.5” = down .5”

From other areas = no change

Ketostix: moderate

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 85
2-hour PP (after meal): 83

I made SugarFree’s beurre blanc recipe and it was delicious. I want to pour it on everything! I have lost another 1.5 inches of fat – while eating lots of food, calories and fat – and love seeing this continue. It’s difficult at times when my husband has glass of wine and I want to join him. Then I think, nope. It isn’t worth it. One glass (right now) will slow down all the progress I’ve made. I like wine, but I enjoy getting slimmer more. 🙂

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

Weight: 164.5 = up .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 134
2-hour PP (after meal): 89

Weird 2-hour PP. But SugarFree explained that my going up and downstairs to put wood on the fire because the furnace broke would do that, so no worries (except for the furnace, now being repaired).

Maintenance Round 1, Week 3, Day 3 – 1/25

Weight: 163.5 = down 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 98
2-hour PP (after meal): 90

I now fit into my size twelve pants a little better. They don’t feel completely comfortable, but I’m on my way there. A baby shower just announced at work. Of course, there will be food and we’re ‘encouraged’ to attend. It will definitely test my willpower.

[Note: The baby shower might be less difficult than you think. If your addiction to junk food and sugar is truly gone, there will be no food there that will tempt you. You’ll know it’s full of sugar and chemicals, and you’ll know exactly what it will do to the people who eat it. And you, happily, will no longer be one of them. :D]

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

Weight: 163.5 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 106
1-hour PP (after meal): 90
2-hour PP (after meal): 76

Still no heat!

Maintenance Round 1, Week 3, Day 5 – 1/27

Weight: 164 = up .5 pound

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 88
2-hour PP (after meal): 82

Raspberries and cream, people – while losing weight and inches of fat? YES! Love this. 🙂

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

Weight: 165 = down .5 pound

Ketostix: moderate

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 109
2-hour PP (after meal): 88

Dinner and games with friends – all my friends were happy to eat early.

Maintenance Round 1, Week 3, Day 7 – 1/29

Weight: 165 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 93
2-hour PP (after meal): 79

More house stress to add to the fun of life. Trying to keep things in perspective.

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

Weight: 164.7 = down .3 pound

Measurements:
Bust: 36.5” = no change
Waist: 35.5” = no change
Hips: 43.5” = no change

From other areas = no change

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 89
2-hour PP (after meal): 96

No change in my measurements this week. I’m actually happy about it because it means I’m not only stable, but that my brain has accepted my new lower fat and weight set point – something everyone says can’t be done for more than about five pounds. More good news: the furnace is finally fixed. It’s even quieter now than when we first got it.

Maintenance Round 1, Week 4, Day 2 – 1/31

Weight: 163.8 = down .9 pound

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 91
2-hour PP (after meal): 92

I was doubtful about eating dandelion greens, but I really enjoyed them.

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

Weight: 162.6 = down 1.2 pounds

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 89
2-hour PP (after meal): 78

I’ve lost fifteen pounds in less than six weeks. Amazing!

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

Weight: 161.6 = down 1 pound

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 110
2-hour PP (after meal): 99

Today’s menu included a banana. It was good but I liked the raspberries and cream better. So did my blood sugars. 🙂

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

Weight: 161.3 = down .3 pound

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 84

Since SugarFree is off next week, I’ll be back to post my saved up reports on Monday, Feb 13th.

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

Weight: 162 = up .7 pound

Ketostix: small

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 106
2-hour PP (after meal): 95

My 1-hour PP’s have been a little high.

Maintenance Round 1, Week 4, Day 7 – 2/5

Weight: 162.3 = up .3 pound

Ketostix: small

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 105
2-hour PP (after meal): 82

My husband has had a terrible cough. I wonder if I’m fighting something off.

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

Weight: 163.4 = up 1.1 pounds

Measurements:
Bust: 36” = down .5”
Waist: 35” = down .5”
Hips: 43” = down .5”

From other areas = no change

Ketostix: moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 120
2-hour PP (after meal): 111

I had to take cough medicine (caught hubby’s illness), which really spiked my blood sugars! I should have done PIM (Protocol Illness Menu) today. I will tomorrow.

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

Very sick. Ate PIM.

Maintenance Round 1, Week 5, Day 3 – 2/8

I don’t even remember most of the day. Ate PIM.

Maintenance Round 1, Week 5, Day 4 – 2/9

Still sick! Ate PIM.

Maintenance Round 1, Week 5, Day 5 – 2/10

Weight: 159.8 = down 3.6 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 87
2-hour PP (after meal): 84

SugarFree said I was starting starvation mode and had to start eating meals again, so I a small one. Definitely made me feel better.

Maintenance Round 1, Week 5, Day 6 – 2/11

Weight: 159.8 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 134
2-hour PP (after meal): 128

Ate my first full meal. It’s interesting to see how my PP’s and weight slowly rose as I got sick. SugarFree helped me figure out that today’s high numbers is because my pancreas has been asleep the last few days and has really lowered the amount of insulin it’s had to make on many days of PIM. As it wakes up it should make enough again in the coming days to take care of the full meals I need to eat.

Maintenance Round 1, Week 5, Day 7 – 2/12

Weight: 160.8 = up 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 96
2-hour PP (after meal): 96

Feeling better every day.

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

Weight: 160 = down .8 pound

Measurements:
Bust: 36″ = no change
Waist: 34″ = down 1”
Hips: 43″ = no change”

From other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 90
2-hour PP (after meal): 88

I still have a small cough but it’s not as frequent. I drink a cup of bone broth daily, and am eating full meals again.

Maintenance Round 1, Week 6, Day 2 – 2/14

Weight: 160 = no change

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 85
2-hour PP (after meal): 86

The last several Valentine’s Day my husband and I would have a nice bottle of wine and a lovely meal out, followed by chocolates. This year we are keeping food and drink out of the equation and are renting a movie and playing board games instead.

Maintenance Round 1, Week 6, Day 3 – 2/15

Weight: 160 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 95
2-hour PP (after meal): 85

Today I fit comfortably into my size twelve jeans and even got compliments at work about how skinny I’m getting.

[Note: Woohoo!!! Way to go, Michelle. Don’t get too comfortable in them, though – size ten won’t be that far off. Bet you can at least pull them up now. :D]

Maintenance Round 1, Week 6, Day 4 – 2/16

Weight: 159.8 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 93
2-hour PP (after meal): 86

Tried on size ten pants just to see where I am with them. I got them on but couldn’t zip them if I used the jaws of life!

[Note: LOL – but you did get them on. Two months ago that would have been impossible. Well done! :)]

Maintenance Round 1, Week 6, Day 5 – 2/17

Weight: 160.2 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 91
2-hour PP (after meal): 89

I’ve been struggling to finish all my meals even from the start of Protocol, and SugarFree has helped me see I need a gastroenterologist. I have an appointment with one next week and hopefully that will uncover any problems.

Maintenance Round 1, Week 6, Day 6 – 2/18

Weight: 160.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 134
2-hour PP (after meal): 109

I went out for Sushi today. It was so good, but it’s something I can’t indulge in at this time as my 1-hour and 2-hour PP’s show.

Maintenance Round 1, Week 6, Day 7 – 2/19

Weight: 160.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 117
2-hour PP (after meal): 86

=Sigh= Carry over from my Sushi dinner. 🙁

Maintenance Round 1, Week 7, Day 1 – 2/20

Weight: 160.4 = up .2 pound

Measurements:
Bust: 36″ = no change
Waist: 34″ = no change
Hips: 43″ = no change
From other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 86
2-hour PP (after meal): 87

To assess where to begin my exercise regime, SugarFree had me see how long I could hold a plank. I could only hold myself up a few seconds before I let go. My back hurt, too. 🙁 So, it’s clear I have little to no core strength and will have to start rehab to build it up. That means I need to start working out in a pool, where I can work hard safely. I hate public pools. I hate wearing a swim suit and seeing just how out of shape I am. Not happy.

Maintenance Round 1, Week 7, Day 2 – 2/21

Weight: 160.8 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 89

Was tested today for H. Pylori. Hopefully the results will be in soon.

Maintenance Round 1, Week 7, Day 3 – 2/22

Weight: 159 = down 1.8 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 84
2-hour PP (after meal): 84

The weather is nicer so I can walk the twenty minutes a day SugarFree has assigned me (which I absolutely love) outside, in addition to two sessions a week at the pool.

Maintenance Round 1, Week 7, Day 4 – 2/23

Weight: 158.8 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 85
2-hour PP (after meal): 82

No H. Pylori. The next step is an ultrasound and/or endoscopy.

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

Weight: 160 = up 1.2 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 96
2-hour PP (after meal): 94

The weather is beautiful. Looking forward to my walk.

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

Weight: 158.8 = no change

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 94
2-hour PP (after meal): 89

Though I went to bed late, my blood sugars remained steady.

Maintenance Round 1, Week 7, Day 7 – 2/26

Weight: 160 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 97
2-hour PP (after meal): 87

Had my first workout at the pool, and the exercises were a good measure of my current fitness level.

Maintenance Round 1, Week 8, Day 1 – 2/27

Weight: 159 = down 1 pound

Measurements:
Bust: 36″ = no change
Waist: 34″ = no change
Hips: 43″ = no change

From other areas = no change

Ketostix: moderate

Blood Glucose:
Fasting: 87

Busy day at work!

Maintenance Round 1, Week 8, Day 2 – 2/28

Weight: 159.8 = up .8 pound

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 96
2-hour PP (after meal): 90

So happy it’s another nice day for my walk.

 

Posted in Michelle, SugarFree Protocol | Tagged , , , | 3 Comments

SugarFree Protocol – Shelby

Shelby will join us on Monday, August 29 – but please welcome her now!

Shelby’s Introduction:

Hi everyone. I’m twenty-two, 5′ 3″ and weigh 130. I am excited to start SugarFree’s Protocol because it’s been designed just for me and will help me reverse much of the self-inflicted damage I created over the last few years. Based on the results of my metabolic blood tests, I am slightly hypothyroid (the result of starving myself for years) and my C-reactive protein levels are high, which means I also have high inflammation, probably due to starving myself yet continuing to exercise twelve hours per week!

I have an eating disorder called Orthorexia, which perfectly describes my obsession over food and the need to control it and every aspect of my body. It began when I entered  bikini competitions with a personal trainer for diet and exercise. I ate very low-calorie, extremely low-fat, excessive protein in six horrible, tasteless meals a day, every day. Always the same foods in the same order, day in, day out. I didn’t stop eating until an hour before bedtime, and was ravenously hungry day in, day out. I exercised two hours a day, six days a week, cardio and weight training, and got down to 112 pounds of skin and bone.

I developed a terrible relationship with food. I’ve been sleeping horribly for years. I did not know how to change my diet after I stopped competing so I kept eating the same food but when I had a “cheat meal” I ate till my stomach hurt then feel guilty for days. I was so consumed by food I could only see calories, carbs, proteins and fats when I looked at it. Just the thought of eating out stressed me completely. But I thought I was being healthy, drinking over a gallon of water everyday, and going to the gym for hours six days a week. But — despite being hungry all the time — I kept gaining weight and fat. The body scan SugarFree suggested I get showed I’ve gained adipose fat each and every year for the last three years! How could I be eating veggies and lean meat, no fat, burn hundreds of calories a day in the gym and still gain weight and feel so bad about myself?

I am ready to begin this healing process and to learn how to actually be healthy, what it looks like, and most importantly, what it feels like. SugarFree has had me on a “Pre-Protocol” regime for the last few weeks, eating well over 2000 calories a day, tons of fat, half the amount of protein in just two meals a day and NO exercise at all. Not only haven’t I gained an ounce – I’ve already lost over an inch of fat from around my waist. Shocking, isn’t it? 🙂 I’m also getting eight hours of restful sleep every night. So many great changes in such a short time! I’m ready for this journey, and all the challenges ahead.

Protocol Round 1, Week 1, Day 1 – 8/29

Weight: 130 pounds

Measurements:
Bust: 35″
Waist: 29.5″
Hips: 33″

Meal:
– 8 oz broccoli
– 2 T. duck fat
– 2 T. butter
– 6 oz. collards
– 4 oz. sweet potato
– 12 oz. pork chop

Fitday stats:
Calories: 1,137
Fat: 77.5 grams (62%)
Protein: 66 grams (23%)
Carbs: 43.9 grams (15%)

Ketostix: Negative

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 126
2-hour PP (after meal): 104

This was my first morning without breakfast and I got pretty hungry around ten. But I waited till my meal time and felt very full after eating it. 🙂 Let MY Protocol begin…

Protocol Round 1, Week 1, Day 2 – 8/30

Weight: 129.4 = down .8 pound

Meal:
— 7 oz. chicken livers
— 2 whole eggs, raw
— 8 oz. Swiss chard
— 9 oz. asparagus
— 2 T. fat, duck
— 2 T. butter
— 4 oz. lentils
— 4 oz. crimini mushrooms

Fitday Stats:
Calories: 1,139
Fat:  76.3g (60%)
Carbs:  44.2g (16%)
Protein: 68.8g ( 24%)

Ketostix: Negative

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 105
2-hour PP (after meal): 102

In reviewing my last couple of weeks of eating healthy (the Pre-Protocol SugarFree had me do), I realized that Calories In, Calories Out is a big lie we’ve all been told and sold. I ate about 7000 more calories per week for three weeks (and most of it as fat) than I was eating when I starved myself and worked out twelve hours a week at the gym – so according to CICO I should have gained six pounds. But when I began Pre-Protocol I weighed 134, and after NO exercise and all those extra calories – I weighed 130! And instead of gaining fat, I lost it. My waist was 30.5 inches when I began and yesterday it was an inch less. 🙂 I’m on my way!

Protocol Round 1, Week 1, Day 3 – 8/31

Weight: 129.2 = down .2 pound

Meal:
— 8 oz. salmon
— 8 oz. spinach
— 9 oz. greens
— 2.5 T. fat, duck
— 1.5 T. butter
— 4 oz. white potato
— 3 oz. crimini mushrooms
— 1 oz. sour cream

Fitday Stats:
Calories: 1,043
Fat:  68.7g (59%)
Carbs:  39.6g (15%)
Protein: 66.7g (26%)

Ketostix: Negative

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 103
2-hour PP (after meal): 102

Feeling full from my meal.

Protocol Round 1, Week 1, Day 4 – 9/1

Weight: 128.6 = down .6 pound

Meal:
— 8 oz. steak
— 6 oz. broccoli
— 8 oz. beans, green
— 4 oz. asparagus
— 3 T. butter

Fitday Stats:
Calories: 1,061
Fat: 77.5g (66%)
Carbs: 33.7g (13%)
Protein: 57.1g (21%)

Ketostix: Trace

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 95
2-hour PP (after meal): 92

A great day – I’ve got great energy! 🙂

Protocol Round 1, Week 1, Day 5 – 9/2

Weight: 127.4 = down 1.2 pounds

Meal:
— 14 oz. chicken thighs
— 8 oz. Swiss chard
— 9 oz. collards
— 1.5 T. fat, duck
— 1.5 T. butter
— 3 oz. corn

Fitday Stats:
Calories:  1,048
Fat:  71.1g (61%)
Carbs:  36.5g (14%)
Protein: 65.5g (25%)

Ketostix: Small

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 101
2-hour PP (after meal): 91

Energy level is great. I’m learning to prepare my meals ahead in order to get the best nutrients from each meal. And I’m now in full lipolysis! 😀

Protocol Round 1, Week 1, Day 6 – 9/3

Weight: 127.2 = down .2 pound

Meal:
— 11 oz. Lamb chop
— 8 oz. spinach
— 6 oz. artichoke hearts
— .5 T. fat, duck
— .5 T. butter
— 4 oz. brown rice

Fitday Stats:
Calories:  1,103
Fat:  73.1g (60%)
Carbs:  44.3g (16%)
Protein: 67.1g (24%)

Ketostix: Small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 91
2-hour PP (after meal): 96

Down three pounds in less than a week! Can’t wait to take my measurements on Monday. Thankfully I’m getting better at cooking!

Protocol Round 1, Week 1, Day 7 – 9/4

Weight: 127 = down .2 pound

Meal:
— 8 oz.  Salmon
— 8 oz. Broccoli
— 5 oz. sugar snap peas
— 2.25 T. fat, duck
— 2.25 T. butter
— 4.6 oz. kidney beans

Fitday Stats:
Calories: 1,118
Fat:  74.6g (60%)
Carbs:  46.1g (16%)
Protein: 65.5g (24%)

Ketostix: Small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 134
2-hour PP (after meal): 114

I’m broadening my horizons by eating different food, and I love it! How did I eat the same four or five foods every single day before starting Protocol?

Protocol Round 1, Week 2, Day 1 – 9/5

Weight: 126.8 = down .2 pound

Measurements:
Bust: 34.75″ = down .25″
Waist: 29.5″ = no change
Hips: 31.75″ = down 1.25″

From other areas = down 1.25″

Meal:
— 7 oz. Chicken livers
— 3 whole eggs
— 8 oz. swiss chard
— 9 oz. asparagus
— 2 T. fat, duck
— 2 T. butter

Fitday Stats:
Calories: 988
Fat: 73.5g (67%)
Carbs: 18.7g (8%)
Protein: 62.8g (25%)

Ketostix: Small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 92
2-hour PP (after meal): 89

WOW! I’m eating more food and fat and better than I ever have before, not exercising at all, and after just one week of Protocol I’ve lost over three pounds and 2.75 inches of fat! Protocol is disproving my past beliefs (all the lies we’ve all been told) every single day. On to week Two!

Protocol Round 1, Week 2, Day 2 – 9/6

Weight: 126.2 = down .6 pound

Meal:
— 10 oz. lamb chop
— 8 oz. spinach
— 9 oz. collards
— .75 T. fat, duck
— .75 T. butter
— 4 oz. corn

Fitday Stats:
Calories: 1,125
Fat:  75.4g (60%)
Carbs:  41.9g (17%)
Protein: 65.2g (23%)

Ketostix: Small

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 110
2-hour PP (after meal): 97

I love the progress I’ve made so far. Not just with my body, but with my mind and energy level as well. I’m improving and healing all around. Thank you, SugarFree!

[Note: Shelby, you’ve had a great first week of Protocol. You’re no longer constantly hungry, you’re finally sleeping through the night, and you have the energy you need to keep you going throughout the day. Quite a change in eight days. 🙂 But you deserve all the credit, since you’ve done all the work. Well done. :D]

Protocol Round 1, Week 2, Day 3 – 9/7

Weight: 125.2 = down 1 pound

Meal:
— 13 oz. pork chop
— 8 oz. broccoli
— 5 oz. green beans
— 1.5 T. fat, duck
— 1.5 T. butter
— 3 oz. sweet potato

Fitday Stats:
Calories: 1,099
Fat: 73 g (60%)
Carbs: 43.1g (16%)
Protein: 67.4g (24%)

Ketostix: Small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 116
2-hour PP (after meal): 103

I’m feeling full and satisfied after eating my meal. Two things that I haven’t been during the last three years of eating (starving) my old way!

Protocol Round 1, Week 2, Day 4 – 9/8

Weight: 125 = down .2 pound

Meal:
— 8 oz. salmon
— 8 oz. kale
— 9 oz. collards
— 2.5 T. fat, duck
— 2.5 T. butter
— 1 oz. bread

Fitday Stats:
Calories: 1,135
Fat: 76.8g (61%)
Carbs: 45.7g (16%)
Protein: 65.3g (23%)

Ketostix: Small

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 95
2-hour PP (after meal): 93

I started Pre-Protocol a month ago, and weighed 134 at the beginning. Pre-Protocol was two weeks of eating over 2500 calories a day, every day. Yet now, a month later, I’ve lost a total of nine pounds! I can hardly believe it. My hips (where I tend to store fat along with around my waist) are slowly slimming down every day – I can see it in the mirror and in how my clothes feel. My thighs are getting smaller too. Protocol is amazing! 🙂

Protocol Round 1, Week 1, Day 5 – 9/9

Weight: 125.4 = up .4 pound

Meal:
— 14 oz. chicken thighs
— 8 oz. Swiss chard
— 6 oz. artichoke hearts
— 1.75 T. fat, duck
— 1.75 T. butter
— 4 oz. brown rice

Fitday Stats:
Calories: 1,118
Fat:  76.2g (61%)
Carbs:  44.5g (16%)
Protein: 63.4g (23%)

Ketostix: Small

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 99
2-hour PP (after meal): 97

Today I had my Maintenance consult with SugarFree and I’m excited to see how my body will respond to eating so many calories and so much fat!

Protocol Round 1, Week 2, Day 6 – 9/10

Weight: 126.4 = up 1 pound

Meal:
— 8 oz. steak
— 8 oz. spinach
— 9 oz. collards
— 2 T. fat, duck
— 1.5 T. butter
— 4 oz. white potato
— 1 oz. sour cream

Fitday Stats:
Calories: 1,061
Fat:  74.1 g (63%)
Carbs:  36.1 g (13%)
Protein: 62.5 g (24%)

Ketostix: Negative

Blood Glucose:
Fasting: 100
1-hour PP (after meal): 114
2-hour PP (after meal): 94

It’s my TOM and I’m really constipated. SugarFree says that accounts for the bloating, the water weight gain, the suddenly negative ketostix reading and the higher than normal PP’s. Constipation can even raise blood pressure! SugarFree has told me what do, and I hope that will get me back to normal soon..

Protocol Round 1, Week 2, Day 7 – 9/11

Weight: 125.4 = down 1 pound

Meal:
— 8 oz. salmon
— 8 oz. broccoli
— 9 oz. asparagus
— 2 T. fat, duck
— 2 T. butter
— 2 oz. kidney beans

Fitday Stats:
Calories: 1,063
Fat: 72.9 g (62%)
Carbs: 36.7 g (14%)
Protein: 65 g (24%)

Ketostix: Negative

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 106
2-hour PP (after meal): 93

I’m feeling better but still not cleared out. Hoping for a better day tomorrow…

Maintenance Round 1, Week 1, Day 1 – 9/12

Weight: 124.2 = down 1.2 pounds

Bust: 35″ = up .25″
Waist: 29.5″ = no change
Hips: 32.25″ = up .5″

From other areas = down .5″

Ketostix: Trace

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 124
2-hour PP (after meal): 94

Feeling better, but still a bit bloated. My first Maintenance meal was delicious and very filling! Even difficult to finish towards the end. But I know my stomach will expand and it will get easier in no time.

Maintenance Round 1, Week 1, Day 2 – 9/13

Weight: 124.5 = up .3 pound

Ketostix: Trace

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 87
2-hour PP (after meal): 83

I’m learning everyday that there is so much more to Protocol than just the food you eat. It’s an entirely new lifestyle!

Maintenance Round 1, Week 1, Day 3 – 9/14

Weight: 125.8 = up 1.3 pound

Ketostix: trace

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 95
2-hour PP (after meal): 96

I couldn’t get the magnesium citrate I needed yesterday, so I’m still a little constipated but things have improved. My ketostix and my PP’s are back to where they should be. 🙂 Got everything I need now, so tomorrow should be better!

Maintenance Round 1, Week 1, Day 4 – 9/15

Weight: 125.8 = no change

Ketostix: small

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 93
2-hour PP (after meal): 93

Blood sugars and ketostix back to normal – progress!

Maintenance Round 1, Week 1, Day 5 – 9/16

Weight: 126.4 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 110
2-hour PP (after meal): 99

My Beurre Blanc recipe is ready to go, and I look forward to trying it next week. 🙂

Maintenance Round 1, Week 1, Day 6 – 9/17

Weight: 126.6 = up .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 98
2-hour PP (after meal): 94

I’ve had diarrhea the last few days, but neglected to tell SugarFree and instead kept following her advice for my previous constipation. Yikes! I finally let her know today and should start feeling better in a few days. 🙂

Maintenance Round 1, Week 1, Day 7 – 9/18

Weight: 126.4 = down .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 97
2-hour PP (after meal): 93

This morning was much better! Talking to SugarFree yesterday cleared things up and got me going in the right direction. One thing I learned I need to work on is my body image. It’s hard for me to accept that I look good just as I am, that the goal of Protocol is becoming and staying healthy, and not a number on a scale – which has driven me for the last several years. One day at a time.

Maintenance Round 1, Week 2, Day 1 – 9/20

Weight: 126.6 = no change

Measurements:
Bust: 35″ = no change
Waist: 30″ = up .5”
Hips: 32.25″ = no change

From other areas = down 1″

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 91
2-hour PP (after meal): 92

Today was very productive and I loved eating my yummy food. 🙂 I walked this morning for 25 minutes, which was nice but hot. The heat around here likes to linger for as long as it can!

Maintenance Round 1, Week 2, Day 2 – 9/20

Weight: 126.2 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 88
2-hour PP (after meal): 100

By walking a bit earlier, the morning was still cool. I’ll try to start my day that way when I can. I miss working out though the extra time it’s given me is helpful.

Maintenance Round 1, Week 2, Day 3 – 9/21

Weight: 124.8 = down .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 96
2-hour PP (after meal): 102

The inner clock I’ve developed over the last few weeks (thanks to finally sleeping well every night) is great. It’s nice to wake up by myself a few minutes before my alarm goes off.

Maintenance Round 1, Week 2, Day 4 – 9/22

Weight: 125.2 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 96
2-hour PP (after meal): 96

Not eating (or needing) breakfast sure makes leaving the house at seven a lot easier 🙂

Maintenance Round 1, Week 2, Day 5 – 9/23

Weight: 124.4 = down .8 pound

Ketostix: trace

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 110
2-hour PP (after meal): 98

Chicken livers are becoming more enjoyable to eat each time. Maybe it helped that I was super hungry today!

Maintenance Round 1, Week 2, Day 6 – 9/24

Weight: 126.4 = up 2 pounds

Ketostix: trace

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 96
2-hour PP (after meal): 93

The constipation is back. Seems like it might be from my birth control pills, and I might have to try another brand.

Maintenance Round 1, Week 2, Day 7 – 9/25

Weight: 126.3 = down .1 pound

Ketostix: trace

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 112
2-hour PP (after meal): 108

I have so much to do this week, I hope the stress doesn’t get to me as much as it use to. At least I’ll be sleeping better!

Maintenance Round 1, Week 3, Day 1 – 9/26

Weight: 125 = down 1.3 pound

Measurements:
Bust: 34.75″ = down .25″
Waist: 29.75″ = down .25″
Hips: 32.25″ = no change

From other areas = up 1.5″

Ketostix: trace

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 106
2-hour PP (after meal): 86

My measurements went up a bit due to the constipation and bloating. SugarFree will continue to adjust my meals daily depending on the previous day’s outcomes.

Maintenance Round 1, Week 3, Day 2 – 9/27

Weight: 124.8 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 93
2-hour PP (after meal): 98

My energy is good, and I’m beginning to feel better as the bloating goes down.

Maintenance Round 1, Week 3, Day 3 – 9/28

Weight: 124.8 = no change

Ketostix: trace

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 100
2-hour PP (after meal): 90

This morning I woke up feeling great. I got a good rest last night. It’s also starting to cool down so walking outside will be more pleasant.

Maintenance Round 1, Week 3 Day 4 – 9/29

Weight: 125.4 = up .6 pound

Ketostix: negative

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 88
2-hour PP (after meal): 90

Ugh – TMI. Hormones have such a huge effect on your body!

Maintenance Round 1, Week 3, Day 5 – 9/30

Weight: 126 = up .6 pound

Ketostix: negative

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 121
2-hour PP (after meal): 102

Spent all morning outside, enjoying this cooler weather. SugarFree says there was some hidden sugar in the drink I had at lunch (not on my menu and not pre-approved), which caused my PP to spike. I won’t do that again. If it isn’t on my menu, I won’t eat it or drink it.

Maintenance Round 1, Week 3, Day 6 – 10/1

Weight: 125.2 = down .8 pound

Ketostix: trace

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 89
2-hour PP (after meal): 94

Better PP’s today!

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

Weight: 124.4 = down .8 pound

Ketostix: trace

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 119
2-hour PP (after meal): 96

Ate fennel today (I’d never heard of it) and it was pretty good. It’s crazy to think I only ate green beans or broccoli every single day.

Maintenance Round 1, Week 4, Day 1 – 10/3

Weight: 124.2 = down .2 pound

Measurements:
Bust: 34.25″ = down .5″
Waist: 29.5″ = down .25″
Hips: 31.75″ = down .5″

From other areas = down 1″

Ketostix: small

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 104
2-hour PP (after meal): 87

Yippee – I lost 2.25 inches of fat this week!

Maintenance Round 1, Week 4, Day 2 – 10/4

Weight: 124 = down .2 pound

Ketostix: small

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

Finally, after three weeks the bloating and constipation are finally gone. I am much more comfortable and happy about taking my engagement photos this Friday than I would have been if I had taken them two months ago, before Protocol. 🙂 Thank you, SugarFree!

[Note: You did the work, Shelby – and are starting to reap the rewards. :D]

Maintenance Round 1, Week 4, Day 3 – 10/5

Weight: 124 = no change

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 104
2-hour PP (after meal): 85

Got my stroll in while walking around the mall with Mom!

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

Weight: 123.2 = down .8 pound

Ketostix: trace

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 104
2-hour PP (after meal): 108

It’s been a long time since I’ve seen 123 pounds on the scale! I know it will go up again for a while, but it sure feels great today. 🙂

Maintenance Round 1, Week 4, Day 5 – 10/7

Weight: 124.2 = up 1 pound

Ketostix: trace

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 90
2-hour PP (after meal): 97

I’m two days away from completing my first Maintenance phase, and I think it’s been a good one overall. I began Maintenance at 124.2 pounds and that is what I weighed this morning, after almost four weeks of twice as many calories and tons of fat in my diet! 🙂

Maintenance Round 1, Week 4, Day 6 – 10/8

Weight: 124.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 114
2-hour PP (after meal): 96

I wasn’t able to get my usual eight hours of sleep, and I feel tired this afternoon.

Maintenance Round 1, Week 4, Day 7 – 10/9

Weight: 123.6 = down .6 pound

Ketostix: trace

Good news – SugarFree said it’s almost time for me to start working out with Body By Science (BBS).

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

Weight: 123.2 = down .4 pound

Bust: 34.25″ = no change
Waist: 29.5″ = no change
Hips: 31.75″ = no change

From other areas = up .75″

Meal:
— 14 oz. chicken thighs
— 8 oz. Swiss chard
— 9 oz. collards
— .75 T. duck fat
— .75 T. butter

Fitday Stats:
Calories: 778
Fat: 50.9 g (59%)
Carbs: 17.5 g (9%)
Protein: 62.4 g (32%)

Ketostix: Negative

I went out to eat and it was delicious. It was the first time in a long time I was able to order what I truly wanted instead of going straight to the low-calorie section of the menu

My first Maintenance was a success. My brain has accepted my new lower weight and fat set point despite eating two to three times the fat and calories on Phase 1. According to Calories In, Calories Out, I had to gain weight, right? But amazingly, despite all that food, I not only didn’t gain anything, I actually lost two inches of fat and one pound of scale weight. Wow.

Protocol Round 2, Week 1, Day 2 – 10/11

Weight: 123.6 = up .4 pound

Meal:
— 8 oz. chicken livers
— 2 whole eggs
— 8 oz. kale
— 5 oz. Brussels sprouts
— 1 T. duck fat
— 1 T. butter
— 4 oz. watermelon

Fitday Stats:
Calories: 859
Fat: 47.5 g (50%)
Carbs: 43.2 g (20%)
Protein: 64.6 g (30%)

Ketostix: small

Lots of energy today.

Protocol Round 2, Week 1, Day 3 – 10/12

Weight: 123.6 = no change

Meal:
— 8 oz. salmon
— 8 oz. spinach
— 9 oz. collards
— 1.5 T. duck fat
— 1.5 T. butter
— 3 oz. brown rice

Fitday Stats:
Calories: 867
Fat: 51.5 g (54%)
Carbs: 36.8 g (17%)
Protein: 63.9 g (29%)

Ketostix: trace

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 111
2-hour PP (after meal): 99

Busy days like these I’m thankful I don’t have to slow down to make or eat breakfast or dinner.

Protocol Round 2, Week 1, Day 4 – 10/13

Weight: 122.8 = down .8 pound

Meal:
— 10 oz. lamb chop
— 8 oz. broccoli
— 4 oz. jicama
— .25 T. butter
— .25 T. duck fat

Fitday Stats:
Calories: 769
Fat: 48 g (56%)
Carbs: 25.1 g (13%)
Protein: 59.2 g (31%)

Ketostix: trace

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 113
2-hour PP (after meal): 100

It’s always nice when a veggie tastes like french fries. 🙂

Protocol Round 2, Week 1, Day 5 – 10/14

Weight: 122.4 = down .4 pound

Meal:
— 9 oz. salmon
— 8 oz. Swiss chard
— 17 oz. Bok Choy
— 1.5 T. duck fat
— 1.5 T. butter

Fitday Stats:
Calories: 810
Fat: 52 g (58%)
Carbs: 19 g (9%)
Protein: 66.4 g (33%)

Ketostix: trace

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 88
2-hour PP (after meal): 83

Doing push-ups to get ready for BBS in January!

Protocol Round 2, Week 1, Day 6 – 10/15

Weight: 122.8 = up .4 pound

Meal:
— 8 oz. sirloin
— 8 oz. kale
— 9 oz. collards
— .75 T. duck fat
— .75 T. butter
— 3 oz. lentils

Fitday Stats:
Calories: 919
Fat: 50.8 g (5%)
Carbs: 47.6 g (20%)
Protein: 67.6 g (30%)

Ketostix: small

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 105
2-hour PP (after meal): 97

Busy day of school and driving all over the place.

Protocol Round 1, Week 2, Day 7 – 10/16

Weight: 123.2 = up .4 pound

Meal:
— 12 oz. pork chop
— 8 oz. broccoli
— 6 oz. artichoke hearts
— 1 T. duck fat
— 1 T. butter
— 3 oz. sweet potato

Fitday Stats:
Calories: 894
Fat: 49.4g (50%)
Carbs: 42.2 g (18%)
Protein: 69.9 g (32%)

Ketostix: negative

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 108
2-hour PP (after meal): 97

How about them Cowboys! I love when they do well and when I get to have pork chop for lunch. 🙂

Protocol Round 1, Week 2, Day 1 – 10/17

Weight: 122.8 = down .4 pound

Bust: 34.25″ = up .25″
Waist: 29.5″ = no change
Hips: 31.75″ = up .5″

From other areas = no change

Meal:
— 8 oz. chicken livers
— 2 whole eggs
— 8 oz. spinach
— 9 oz. asparagus
— 1 T. duck fat
— 1 T. butter

Fitday Stats:
Calories: 747
Fat: 46.4 g (56%)
Carbs: 18.9 g (10%)
Protein: 63.2 g (34%)

Ketostix: trace

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 89
2-hour PP (after meal): 88

Busy day…and a little stressed about the few weeks ahead. My meter readings may be reflecting that. I’ve also not made the time to go walking like I should be.

Protocol Round 2, Week 2, Day 2 – 10/18

Weight: 122.2 = down .6 pound

Meal:
— 9 oz. lamb chop
— 8 oz. Swiss chard
— 9 oz. collards
— .25 T. duck fat
— .25 T. butter
— 3 oz. corn

Fitday Stats:
Calories: 795
Fat: 45.4 g (52%)
Carbs: 36.5 g (18%)
Protein: 59.9 g (30%)

Ketostix: moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 103
2-hour PP (after meal): 86

I had a great lunch and spent time looking at my potential new home and the area around it!

Maintenance Round 2, Week 2, Day 3 – 10/19

Weight: 122.8 = up .6 pound

Meal:
— 15 oz. chicken thigh
— 8 oz. broccoli
— 4 oz. jicama
— .5 T. duck fat
— .5 T. butter
— 3 oz. brown rice

Fitday Stats:
Calories: 876
Fat: 48.4 g (50%)
Carbs: 44.6 g (20%)
Protein: 65.4 g (30%)

Ketostix: moderate

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 127
2-hour PP (after meal): 98

Feeling good despite the high PP. I’m doing better on not letting the scale or meter readings get to me like they did before but still need to work on it.

Protocol Round 2, Week 2, Day 4 – 10/20

Weight: 122.4 = down .4 pound

Meal:
— 9 oz. salmon
— 8 oz. spinach
— 9 oz. collards
— 1.5 T. duck fat
— 1.5 T. butter

Fitday Stats:
Calories: 813
Fat: 52.5 g (58%)
Carbs: 17.2 g (8%)
Protein: 67.8 g (34%)

Ketostix: trace

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 95
2-hour PP (after meal): 94

This is the first day in a long time that has been laid back, though it all picks back up Saturday. I’m thankful to be on Protocol and getting healthy.

Protocol Round 2, Week 2, Day 5 – 10/21

Weight: 123.2 = up .8 pound

Meal:
— 10 oz. steak
— 8 oz. Swiss chard
— 5 oz. green beans
— .75 T. duck fat
— .75 T. butter
— 3 oz. sweet potato

Fitday Stats:
Calories: 864
Fat: 50.4 g (53%)
Carbs: 35.7 g (16%)
Protein: 66.7 g (31%)

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 114
2-hour PP (after meal): 108

Tired from doing homework but looking forward to a special day with friends and family tomorrow.

Protocol Round 2, Week 2, Day 6 – 10/22

Weight: 123.8 = up .6 pound

Meal:
— 12 oz. pork chop
— 8 oz. broccoli
— 9 oz. collards
— .75 T. duck fat
— .75 T. butter

Fitday Stats:
Calories: 783
Fat: 47 g (54%)
Carbs: 24.1 g (12%)
Protein: 66.1 g (35%)

Ketostix: small

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 91
2-hour PP (after meal): 93

My bridal shower is tonight! My mom is making a Protocol-friendly chicken casserole – can’t wait to try it!

Protocol Round 2, Week 2, Day 7 – 10/23

Weight: 124.8 = up 1 pound

Meal:
— 9 oz. salmon
— 8 oz. spinach
— 6 oz. artichoke hearts
— 1.5 T. duck fat
— 1.5 T. butter

Fitday Stats:
Calories: 809
Fat: 52.5 g (58%)
Carbs: 18.2 g (9%)
Protein: 65.8 g (33%)

Ketostix: trace

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 100
2-hour PP (after meal): 95

WOW – that chicken casserole was yummy. 🙂 And I did much better than I expected by not having cravings while everyone else ate their cupcakes and cookies. Before Protocol, I would have eaten a lot of them and felt terrible afterwards. This is only one of the many ways that Protocol is helping me!

Maintenance Round 2, Week 1, Day 1 – 10/24

Weight: 123 = down 1.8 pounds

Measurements:
Bust: 35″ = up.5″
Waist: 30″ = up .5″
Hips: 31.5″ = down .75″

From other areas = down .75″

Ketostix: small

Was taken out to eat for my birthday. 😀 SugarFree suggested that I branch out and get something other than a steak. I got a lamb burger and it was delicious!

[Happy Birthday! Lamb burgers are one of my favorites. :)]

Maintenance Round 2, Week 1, Day 2 – 10/25

Weight: 122 = down 1 pound

Ketostix: trace

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 94
2-hour PP (after meal): 90

I’m back to studying. I’m also back on Maintenance, which means I get to eat and enjoy three times as much fat for the next four weeks. Amazing: I ate more fat and more  calories yesterday – yet this morning I was a pound lighter! Calories In, Calories Out is a Big Fat Lie. 🙂

Maintenance Round 2, Week 1, Day 3 – 10/26

Weight: 122.5 = up .5 pound

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 86
2-hour PP (after meal): 88

Lunch was delicious and filling. All the fat on Maintenance helps my blood sugars remain healthy and low. 🙂

Maintenance Round 2, Week 1, Day 4 – 10/27

Weight: 122.2 = down .3 pound

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 108
2-hour PP (after meal): 94

I can’t believe I deprived myself of this amazing food for so long!

Maintenance Round 2, Week 1, Day 5 – 10/28

Weight: 122.1 = down .1 pound

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 97
2-hour PP (after meal): 92

I ate my favorite meal today- a juicy rib eye, veggies, and a white potato with butter and sour cream! My great meter readings made it even better. 🙂 Planning to take a walk this evening – the stroll makes me feel better each day.

Maintenance Round 2, Week 1, Day 6 – 10/29

Weight: 122.6 = up .5 pound

Ketostix: small

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 100
2-hour PP (after meal): 98

I’m looking forward to good food and even better company during lunch tomorrow, as I’m going to celebrate my birthday at a nice restaurant with my family. I can’t wait to taste everything I can have, but I going to remember that it’s more about the fellowship than the food. 🙂

Maintenance Round 1, Week 1, Day 7 – 10/30

Weight: 123 = up .4 pound

Ketostix: negative

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 87
2-hour PP (after meal): 93

Lunch was fantastic! And I wasn’t even tempted when others ordered some of the many (many!) desserts.

Maintenance Round 2, Week 2, Day 1 – 10/31

Weight: 123.5 = up .5 pound

Measurements:
Bust: 34.5″ = down .5″
Waist: 29.75″ = down .25″
Hips: 31.5″ = no change

From other areas = down .25″

Ketostix: trace

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 125
2-hour PP (after meal): 103

SugarFree says there was sugar hidden in the meat spices yesterday, but hopefully my blood sugar levels will return to normal soon. The good news: I lost another inch of fat! 🙂

Maintenance Round 2, Week 2, Day 2 – 11/1

Weight: 124 = up .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 91
2-hour PP (after meal): 92

TOM is almost here – and the bloat has returned. 🙁

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

Weight: 123 = down 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 122
2-hour PP (after meal): 104

My push-ups get better every week!

Maintenance Round 2, Week 2, Day 4 – 11/3

Weight: 122.6 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 88
2-hour PP (after meal): 87

Got a physical this morning and unlike a few months ago (before I began Protocol) – I’m now oh, so healthy thanks to SugarFree!

Maintenance Round 2, Week 2, Day 5 – 11/4

Weight: 123 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 102
2-hour PP (after meal): 101

It’s been a good and busy day. And SugarFree was right, high emotions and bloat mean it’s that TOM.

Maintenance Round 2, Week 2, Day 6 – 11/5

Weight: 123.6 = up .6 pound

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 112
2-hour PP (after meal): 103

Up early and driving all over town.

Maintenance Round 2, Week 2, Day 7 – 11/6

Weight: 123.4 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 97
2-hour PP (after meal): 86

My blood sugars are better today. I look and feel so much better than I did when I was starving myself and working out for hours every day – thanks to Protocol!

Maintenance Round 2, Week 3, Day 1 – 11/7

Weight: 123.6 = up .2 pound

Measurements:
Bust: 35″ = up .5″
Waist: 29.5″ = down .25″
Hips: 32″ = up .5″

From other areas = no change

Ketostix: trace

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 90
2-hour PP (after meal): 89

Bloating around my bust and hips thanks to TOM. SugarFree has taught me you cannot gain an inch of fat in one week.

[Note: An inch of fat in a week? Not even in a month. :D]

Maintenance Round 2, Week 3, Day 2 – 11/8

Weight: 123 = down .6 pound

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 100
2-hour PP (after meal): 91

SugarFree is having me expand my food horizons and try new veggies I never heard of before. So far, so GOOD!

Maintenance Round 2, Week 3, Day 3 – 11/9

Weight: 122.6 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 104
2-hour PP (after meal): 94

I had a yummy meal.

Maintenance Round 2, Week 3, Day – 11/10

Weight: 123 = up .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 106
2-hour PP (after meal): 95

My stress levels are a high because I have my major test and I am doing my last bit of studying.

Maintenance Round 2, Week 3, Day 5 – 11/11

Weight: 123 = no change

Ketostix: trace

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 86
2-hour PP (after meal): 78

Wow – loving my PP’s today. 🙂

Maintenance Round 2, Week 3, Day 6 – 11/12

Weight: 123.8 = up .8 pound

Ketostix: moderate

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 102
2-hour PP (after meal): 94

I was really hungry after my test today!

Maintenance Round 2, Week 3, Day 7 – 11/13

Weight: 124 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 100
2-hour PP (after meal): 92

Constipation is back. Hopefully it will go away soon.

Maintenance Round 2, Week 4, Day 1 – 11/14

Weight: 123.5 = down .5 pound

Measurements:
Bust: 34.5″ = down .5″
Waist: 29.5″ = no change
Hips: 32″ = no change

From other areas = down .25″

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 103
2-hour PP (after meal): 101

I’m unblocked and feeling better. This is my last week of Maintenance, so I’m going to enjoy every drop of fat I eat. Next week, back to Phase 1!

Maintenance Round 2, Week 4, Day 2 – 11/15

Weight: 123.8 = up .3 pound

Ketostix: moderate

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 93
2-hour PP (after meal): 92

Feeling good. My parsnips tasted like thick potato chips. 🙂

Maintenance Round 2, Week 4, Day 3 – 11/16

Weight: 122.8 = down 1 pound

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 105
2-hour PP (after meal): 92

My meal was great and I’m looking forward to my stroll.

Maintenance Round 2, Week 4, Day 4 – 11/17

Weight: 123 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 102
2-hour PP (after meal): 100

Cayenne sure gives a kick to rutabaga, but it tasted good!

Protocol Round 3, Week 1, Day 1 – 11/28

Weight: 126.2 = up 3 pounds

Meal:
— 12 oz. pork chop
— 8 oz. broccoli
— 5 oz. green beans
— .75 T. duck fat
— 1 T. butter

Fitday Stats:
Calories: 803
Fat: 50.1 g (56%)
Carbs: 25.2 g (13%)
Protein: 62.7 g (31%)

Ketostix: trace

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 101
2-hour PP (after meal): 89

Had a great Thanksgiving! And I’m very thankful to be able to do Protocol and get healthy. I’m still working on my sweet cravings but I have improved since I started in August. SugarFree says as long as I stick to Protocol, they will diminish over time and eventually I won’t even care if I eat them. Which will be good – since I gained 3 pounds of water in just this week alone.

Protocol Round 3, Week 1, Day 2 – 11/29

Weight: 122.2 = down 4 pounds

Measurements:
Bust: 34.25″ = down .25″
Waist: 29″ = down .5″
Hips: 32″ = no change

From other areas = down .5″

Meal:
— 14 oz. chicken thighs
— 8 oz. spinach
— 9 oz. collards
— .75 T. duck fat
— .75 T. butter
— 3 oz. brown rice

Fitday Stats:
Calories: 882
Fat: 52.1 g (53%)
Carbs: 36.8 g (17%)
Protein: 67 g (30%)

Ketostix: small

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 97
2-hour PP (after meal): 94

Finally dropped the water weight – four pounds. That’s crazy!

Protocol Round 3, Week 1, Day 3 – 11/30

Weight: 122 = down .2 pound

Meal:
— 8 oz. salmon
— 8 oz. broccoli
— 6 oz. artichoke hearts
— 1.5 T. duck fat
— 1.5 T. butter
— 5 oz. rutabaga

Fitday Stats:
Calories: 850
Fat: 51 g (54%)
Carbs: 36.6 g (17%)
Protein: 61.3 g (29%)

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 115
2-hour PP (after meal): 96

Wow – way too much rutabaga!

Protocol Round 3, Week 1, Day 4 – 12/1

Weight: 121.4 = down .6 pound

Meal:
— 11 oz. lamb chop
— 8 oz. Swiss chard
— 6 oz. okra
— .25 T. duck fat
— .25 T. butter

Fitday Stats:
Calories: 805
Fat: 52.1 g (58%)
Carbs: 19.8 g (10%)
Protein: 64.2 g (32%)

Ketostix: small

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 100
2-hour PP (after meal): 90

Bridal photos this afternoon. I’m feeling good about them!

Protocol Round 3, Week 1, Day 5 – 12/2

Weight: 121.4 = no change

Meal:
— 8 oz. chicken liver
— 2 whole eggs
— 8 oz. spinach
— 4 oz. dandelion greens
— 1 T. duck fat
— 1.25 T. butter

Fitday Stats:
Calories: 768
Fat: 49.7 g (58%)
Carbs: 19.4 g (10%)
Protein: 60.7 g (32%)

Ketostix: small

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 85
2-hour PP (after meal): 88

Blood sugars are looking good today. And this will be my last post until after my wedding next weekend. 😀

[Note: I wish you and your wonderful husband-to-be all the joy and happiness in the world! Have a blessed day.]

Maintenance Round 3, Week 1, Day 2 – 12/13

Weight: 121.6 = up .2 pound

Measurements:
Bust: 34.5″ = down .25″
Waist: 29″ = no change
Hips: 31.75″ = down .25″

From other areas = no change

Ketostix: negative

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 95
2-hour PP (after meal): 88

I married the love of my life this weekend! And because I’ve worked with SugarFree for the last few months, I had no cravings and was able to enjoy some good food without feeling guilty afterward. I’m sure it will be that way again when we go on our delayed honeymoon early next year. 🙂

Maintenance Round 3, Week 1, Day 3 – 12/14

Weight: 122 = up .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 94
2-hour PP (after meal): 82

Just an okay day.

Maintenance Round 3, Week 1, Day 4 – 12/15

Weight: 120.8 = down 1.2 pound

Ketostix: small

Blood Glucose:
Fasting: 73
1-hour PP (after meal): 89
2-hour PP (after meal): 91

Feeling better and love being back on Maintenance. I’m so full after every great meal. Plus, this is the lowest weight I’ve been in years!

Maintenance Round 3, Week 1, Day 5 – 12/16

Weight: 120.4 = down .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 103
2-hour PP (after meal): 98

Good day.

Maintenance Round 3, Week 1, Day 6 – 12/17

Weight: 120 = down .8 pound

Ketostix: trace

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 105
2-hour PP (after meal): 89

Found out I have a horrible sinus infection and need a round of very strong antibiotics. SugarFree recommended a special Probiotic – Jarrow Saccharomyces Boulardii – that can’t be killed by the antibiotics, so it will protect me from their side effects, and help rebuild my good stomach bacteria once I’m done with them. She also put me on the Protocol Illness Menu (PIM) so my body can spend more energy on healing than on digesting tons of food. As with all Protocol food, it was still delicious.

Maintenance Round 3, Week 1, Day 7 – 12/18

Weight: 119.4 = down .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 89
2-hour PP (after meal): 91

I had a better night and actually got a little sleep. I’m staying on PIM until I feel 100% better.

Maintenance Round 3, Week 2, Day 1 – 12/19

Weight: 118.8 = down .6 pound

Measurements:
Bust: 33.75″ = down .75″
Waist: 29″ = no change
Hips: 31″ = down .75″

From other areas = up .5″

Ketostix: moderate

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 88
2-hour PP (after meal): 87

Wow – I’m so happy with my measurements!

Maintenance Round 3, Week 2, Day 2 – 12/20

Weight: 119.6 = up . 8 pound

Ketostix: large

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 99
2-hour PP (after meal): 94

Feeling better today.

Maintenance Round 3, Week 2, Day 3 – 12/21

Weight: 119 = down .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 101
2-hour PP (after meal): 93

My salmon was delicious.

Maintenance Round 3, Week 2, Day 4 – 12/22

Weight: 119.5 = up .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 94
2-hour PP (after meal): 87

I spent a good part of the day reading Body By Science. I look forward to the new way I’m going to exercise in the new year, and I’m ready to get back in the gym.

Maintenance Round 3, Week 3, Day 5 – 12/23

Weight: 120.1 = up .6 pound

Ketostix: trace

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 88
2-hour PP (after meal): 87

Made a plan with SugarFree for what to eat at Christmas meals this weekend. This way I can enjoy some good food but still stay on track.

Maintenance Round 3, Week 2, Day 6 -12/24

Weight: 120.1 = no change

Ketostix: trace

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 104
2-hour PP (after meal): 98

Dinner was great and the family time was even better.

Maintenance Round 3, Week 2, Day 7 – 12/25

Weight: 121 = up .9 pound

Ketostix: trace

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 96
2-hour PP (after meal): 89

Great family time today. The ham was delicious and so was the Protocol-friendly cheesecake my mother made for us. 🙂

Maintenance Round 2, Week 3, Day 1 – 12/26

Weight: 121.5 = up .5 pound

Measurements:
Bust: 34″ = up .25″
Waist: 29″ = no change
Hips: 32″ = up 1″

From other areas = no change

Ketostix: negative

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 103
2-hour PP (after meal): 94

Looks like my holiday eating has caught up with me.

Maintenance Round 3, Week 3, Day 2 – 12/27

Weight: 122.1 = up .6 pound

Ketostix: negative

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 97
2-hour PP (after meal): 99

It feels good to be back to regular Maintenance meals after all the holiday meals the last three days. I definitely have some water retention from all the excess carbs and also my TOM. But I know they will go away after a few days on Maintenance.

Maintenance Round 3, Week 3, Day 3 – 12/28

Weight: 122 = down .1 pound

Ketostix: negative

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 100
2-hour PP (after meal): 98

Busy being productive around the house.

Shelby’s Note, January 27:

During the last five months, I began Protocol, got married and moved into a new house. I also learned how to stop starving myself and how to eat for health. I lost weight, inches of fat, was finally able to sleep though the night, and was actually happy with my wedding photos. 🙂

Though my body has begun to heal from all the damage I did to it over the last few years, it is still in the recovery process – but I know now it will heal completely over time. All of this is thanks to SugarFree. She was patient and helpful, which allowed me to learn about myself and the destructive, unhealthy lifestyle I’d lived for years. When I started this journey it felt like one of the hardest things I’ve done (so many changes!) – but looking back at it now, it was one of the best things I’ve ever done. And I’ll be able to teach it all to my children someday.

As a newlywed with a new job who’s also starting school again, I’ve decided to take a ‘time out’ and to use the tools I’ve learned from SugarFree to help me along the way. I’m thankful to have started Protocol and am grateful for all the benefits it brought me. I know they will continue. Thank you for everything, SugarFree.

Posted in Shelby, SugarFree Protocol | Tagged , , | 1 Comment

Supplements, Books & Goodies

So many readers have written to ask what supplements I recommend to Protocol Participants (and where to find them), I’ve decided to add them here in one thread, along with occasional coupons and other useful links that are scattered in several of my posts.

Amazon often offers the best prices, and most of the links below go there. For anyone not already on Amazon Prime who might like Free 2-day shipping (and FREE books to read, movies/TV shows to watch and music to listen to) regardless of final product cost, sign up for a FREE 30 DAY TRIAL

If you are on SNAP or other government programs, after your free trial is over, you can sign up for Amazon Prime for only $5.99 a month!

Free Amazon Prime Trial For UK Readers

For an annual fee of £79, Amazon Prime members can:

  • Get unlimited, FREE One-Day Delivery on millions of items
  • Enjoy unlimited instant streaming of thousands of movies and TV shows
  • Borrow from thousands of titles from the Kindle Owners’ Lending Library
  • Secure, unlimited photo storage with anywhere access

Enjoy unlimited streaming of thousands of movies and TV shows
Watch anywhere, anytime with unlimited access throughout the UK
Download movies and TV to their mobile or tablet to watch offline
Watch Amazon Originals in HD on living room devices
Watch exclusive hit TV shows not available anywhere else in the UK
Get unlimited, FREE One-Day Delivery on millions of items
Borrow from thousands of titles from the Kindle Owners’ Lending Library
Secure, unlimited photo storage with anywhere access
Listen to over 2 million songs on Prime Music

Fire Tablet with Alexa for UK Readers:

  • The next generation of our Fire HD 8, with up to 12 hours of battery life, a vibrant 8″ HD display, a 1.3 GHz quad-core processor, 1.5 GB of RAM and Dolby Audio.
  • 16 or 32 GB of internal storage and a micro SD slot for up to 256 GB of expandable storage. All-new colours: Black, Marine Blue, Punch Red and Canary Yellow.
  • Alexa gives you quick access to the information and entertainment you want. Ask questions, play music, get the news, weather, control your smart home and more – just press the home button and ask. (Enabled via an over-the-air software update)
  • Enjoy millions of movies, TV shows, songs, Kindle eBooks, apps and games – including Amazon Video, Netflix, Facebook, Spotify, TuneIn, Instagram and more.
  • Prime members get access to over a thousand books and magazines, more than two million songs, thousands of movies and TV shows and secure photo storage – at no additional cost.
  • Watch downloaded videos anywhere with a Prime membership or Netflix subscription – at no additional cost.
  • Enhance your entertainment experience with features you only get from Amazon – including ASAP, X-Ray, On Deck, Blue Shade and Fire for Kids Parental Controls.

Free Amazon Prime Music Trial:

Listen ad-free to 2 million songs, 100’s of playlists and stations with unlimited skips
Access through Fire devices, iPads, iPhones, Android devices, laptops or desktop
Listen anywhere, anytime with offline playback on your phone or tablet
Listen to Prime Music on your echo with Alexa
Benefit from all other additions Prime membership has to offer besides music
Get unlimited, FREE One-Day Delivery on millions of items
Watch over 15,000 movies and TV episodes with unlimited instant streaming
Borrow from thousands of titles from the Kindle Owners’ Lending Library
Secure, unlimited photo storage with anywhere access

Free Amazon Channels Trial:

Amazon Channels is a TV streaming service that allows Prime members to add channel subscriptions for a low monthly subscription fee, available individually without the need for a bundle and without a contract. Amazon Prime members can now add channels like ITV Hub+, Discovery, Eurosport, Hayu, MUBI, BFI Player, MGM, Hopster, and Shudder across all devices with the Prime Video app, including connected TVs, streaming media players, mobile devices, Amazon Fire TV, Fire TV Stick, Fire tablets, and online at Amazon.co.uk/amazonvideo.

This is the first time certain channels, including Discovery, have been available independently of any ‘bundle’ deal, enabling customers to pay for the premium TV they want to watch. Customers can click to start and begin enjoying the channels immediately, without having to wait for any installation.

===========================

Not all Participants take or need every supplement here, and individual lists (including the amounts and time of day to be taken) are based on the results of metabolic blood tests, but every item on this list has been extensively tested to make sure it’s actually useful. This is important because I’ve noticed a trend over the last few years of prospective Participants taking a wide range of useless ‘weight loss’ supplements (like Green Tea Extract) that promise to ‘burn fat’ without any scientific rationale at all. Which means they do nothing at all. Or they’re taking a less bio-available form than is optimal, or even taking the right supplement at the wrong time of day. Sometimes that matters. A lot.

With the exception of NOW Foods Thyroid Energy, there are no recommended multivitamins. My research has shown that not only can’t you control the amounts of each particular vitamin or supplement in them, they often use the cheapest, least effective form. Magnesium Oxide instead of Magnesium Citrate, for example, or unbuffered Vitamin C (tough on the tummy), or Vitamin B12 as cheap Cyanocobalamin, instead of the superior, more bio-available Methylcobalamin. And they tend to have added sugars to mask the bitterness of many of the ingredients as well as the cheapest types of fillers.

Links to buy each item are also given, for two reasons: each is the best of its kind for the least cost, and clicking the link provides a few pennies (without costing the buyer a penny more) to help support this blog. 🙂

Every item on this list is designed (in no particular order) to:

1. Bring down blood pressure.
2. Bring down triglycerides and increase HDL.
3. Relieve constipation.
4. Lower inflammation.
5. Reduce blood sugars.
6. Aid thyroid hormones.
7. Help with Vitamin. D absorption.
8. Raise Vitamin. D level.
9. Reduce high insulin levels.
10. Assist adipose fat burning.
11. Relieve Thyroid Hormone Resistance symptoms.

If you have a proven supplement you’d like me to add to the list, please send the name, purpose and link in the comment section below and I will test, then post it. 

GENERAL:

1. Country Life Vitamin D 1000. Softgel, NOT from fish liver, which means you don’t have to worry about excess vitamin A.  Take one four times a week in the evening in winter, fall and spring. Three times a week in summer.

For UK Readers (who get less sunshine): Country Life Vitamin D 2500

2. Life Extension Magnesium Citrate 160 mg. One with a meal, and one every evening. If you are Hypothyroid and/or suffer from constipation, take an extra one in the morning as well. This mineral is crucial to human health and although we used to get sufficient amounts from food, world-wide depleted soil makes that impossible.

For UK Readers: Phi Naturals Magnesium Citrate

3. Solaray Calcium Citrate, 250 mg. One in the evening. This is the best bio-available form, and unlike calcium carbonate (though there is a bit in this), will not cause constipation. The label says 1000 mg per serving, but that’s for four caps and you only need one, so there are 480 servings per bottle.

4. MK-7, 100 mcg. This is a bio-available form of K2, which is crucial for Vitamin D and Calcium absorption. MK-7 directs calcium to your teeth and bones (where it belongs) and away from building up plaque in your arteries (where it most definitely does not belong). To learn more about why K2/MK-7 is so important to your heart health, read the definitive book on the subject: Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life.

For UK Readers: Troo-Care MK-7

One with food and, for those who are insulin resistant or diabetics, one in the evening as well. This is the only K2 I’ve found in softgel form, which is the recommended by the author. Do not take Vitamin D or Calcium without taking K2!

5. Buffered C with Bioflavonoids, 500 mg. Best relief for constipation, for fighting off illnesses, and for general well-being and health. I take 1000 mg per day and (knock on wood) have not had so much as a sniffle for years. Take 1 capsule once per day with food for general health, or two capsules twice a day if hypothyroid and/or insulin resistant.

For UK Readers: Ester-C with Bioflavonoids, 500 mg.

6. Best Naturals R-Lipoic Acid. Lipoic acid (LA) plays an important role in glucose metabolism and energy production. Because it is soluble in both water and fat, LA is known as the “universal antioxidant.” LA occurs in two forms, designated as “R” and “S.” Studies suggest that RLA, the natural form, is more biologically active than the S form. For those suffering from ‘brain fog’ in general, or from Hypothyroidism, the results of taking R-Lipoic Acid are remarkable. Within three weeks of my starting to take this, my ‘senior moments’ and words on the tip of my tongue were gone, and during the four years I’ve taken it, they’ve never returned. Take one every morning.

For UK Readers: Jarrow R-Lipoic Acid

7. Acidophilus Pearls. Probiotics provide relief from constipation and lactose intolerance. Seriously, it works. One every morning.

For UK Readers: Pure Biotic Acidophilus Pearls

8. Ubiquinol. If you are over thirty, or at any age have high blood pressure, heart disease or on any type of statin – and you take nothing else – take this. Ubiquinol is a stabilized form of co-enzyme Q10 (the cheap stuff you buy on the drugstore shelf, which is ubiquinONE, not ubiquinOL). Ubiquinol is a fat-soluble, vitamin-like compound found in every cell of the body, including the brain. We normally synthesize ubiquinol from ubiquinone (found in food), but begin to lose the ability to synthesize steadily after age thirty, so taking Co-Q10 is useless. And statins reduce ubiquinol in the body by 40% – which is why any ethical doctor tells patients to supplement with it when they hand over a statin prescription.

Mitochondria in cells use ubiquinol to produce energy. Co-Q10 is found in highest concentration in cells of organs that require large amounts of energy, such as the heart, and it helps to keep arteries soft and supple. Although it takes a long time – about 6 to 8 weeks – to build up in the bloodstream, the blood-pressure lowering results after that can be dramatic. As if that wasn’t enough of a benefit, it’s also a powerful antioxidant.

If you are under forty, have normal (less than 120/80) unmedicated blood pressure, no heart disease risk (like high triglycerides over 100), or are not on a statin, take 50 mg. in the morning. Otherwise, take 100 mg. in the morning.

For UK Readers: Ubiquinol, 50 mg.

Thyroid Hormone Resistance – Hypothyroidism:

9. NOW Foods Thyroid Energy. Although I’d like to believe that my Protocol can help heal any metabolic problem by itself, severe thyroid hormone resistance sometimes needs extra support. Just as severe insulin resistance needs Metformin. This is one supplement that actually does this, and does it so well it actually raises low body temperatures within a few weeks. My research indicates that thyroid hormone resistance needs extra zinc, selenium and copper, and this supplement provides it all, along with B vitamins (including B-12 in its best bio-available form: Methylcobalamin) and iodine. More about which, below.

Warning on Label: If you are taking any thyroid medications, MAO inhibitors, or any other type of anti-depressant medications, please consult your health care practitioner prior to use.

Although the label recommends 2 capsules per day on an empty stomach, I find this so powerful and effective I take only one capsule four times a week with a meal, and take one 12.5 mg Iodoral the other three days.

For UK Readers: Now Foods Thyroid Energy

10. Iodoral, 12.5 mg from Optimax. We are becoming an iodine-deficient nation in general, but those who eat a non-processed food diet have a likelihood of serious deficiency. Women and those with Hypothyroidism in particular have need of this essential element. Read more here. Warning: There is ongoing controversy about taking iodine supplementation if you have Hashimoto’s Disease, which can only be determined through blood tests. If you do have Hashi’s, consult with a medical practitioner before taking this. Take one daily with meal on a day when you do not take Thyroid Energy.

For UK Readers: Iodoral, 12.5 mg.

Inflammation and Joint Pain:

Adipose fat is not just a benign lump of flesh. Cutting edge research has shown that it almost “has a mind of its own” and does not willingly or even always take orders from our brains. And what that mind likes to do most is send inflammation throughout the body (often indicated by elevated triglycerides), and especially to joints and arteries.

When inflammation attacks joints, it inflicts two types of damage: pain, and destruction of joint cartilage in hips, knees and other places. When cartilage is gone and joints are “bone-on-bone” the pain becomes even more severe. Worse: inflammation is one of the leading causes of heart disease and increased risk for heart disease. It shortens our life-spans, too.

There are three supplements that my research indicates (and for which I can personally vouch) have an astounding ability to reduce the pain of inflammation, though it takes several weeks for them to build up in the blood stream. And after trying it myself on two knees (one bone-on-bone already, and one almost there) for the last three weeks, I can recommend Hyaluronic Acid to mimic the lost cartilage and reduce pain even more. Joints depend on synovial fluid to lubricate joint tissue surfaces, reducing friction. The primary component of this synovial fluid is Hyaluronic Acid, which is the active substance in Synvisc – the injections for knee joints that can alleviate pain for three to six months.

There are claims that it can, taken long-term, actually rebuild cartilage, and I agreed to ‘test’ that theory for my orthopedic surgeon by having new x-rays six months after starting it. We’ll compare earlier x-rays to see if those claims are true. However, I can now say that walking, even up or down stairs is no longer painful or a problem, and the knee that still showed a small amount of remaining cartilage on the last x-ray now feels perfectly normal. No more creaking or crackling noises when I bend it either. That is definitely progress!

When pain hits, we want it to go away. Fast. Taking an Nsaid to relieve an acute problem like the occasional headache or sprained ankle is fine, but handling the chronic pain of the arthritis that inflammation can cause is tricky. Whether prescription (Celebrex, for instance) or over-the-counter medications (like Aleve or Tylenol), long-term use of these pain-killers are not without the danger of kidney and liver damage, and even elevated heart disease risk. Luckily, there are natural pain-relievers that don’t cause these problems, even long-term, don’t have toxic side effects, and are as good as Nsaids at lowering inflammation. Double-blind studies have shown them, in fact, to be better.

11. Boswellia Extract, 307 mcg. I’ve found these to be even more effective than Now Foods double-strength boswellia, and though I now take it twice a day (one in the morning and one before bed) for my knees, I took it four times a day (every six hours) before my recent hip surgery and required no standard pain-killers at all. Give it a few weeks to work.

For UK Readers: Swanson Double Strength Boswellia

12. 5-Loxin Boswellia Serrata Extract, 150 mg. For serious chronic pain, this is an extract of the most active ingredient in boswellia: AKBA. “5-Loxin is the only boswellia supplement to deliver 30% AKBA for truly superior, reliable results. Clinically investigated, safety-confirmed 5-Loxin has been shown to produce noticeable results in as little as seven days.For supplementation amounts, follow directions on the label.

For UK Readers: Life Extension 5-Lox Inhibitor

13. Jarrow 95 Curcumin. The yin to boswellia’s yang, curcumin is one of the most effective anti-oxidant, anti-inflammatories nature has to offer. In fact, in a recent double-blind controlled test, the combo beat Celebrex hands’ down for pain relief and lack of toxicity or other side effects.

The problem is that to get enough of it you’d have to eat a pound of turmeric a day. Luckily, there are several companies now offering extracts, though they’re pricy. I’ve avoided the ones with ‘piperine’ (an extract of black pepper), which is touted to make the curcumin more bio-available, because my research shows that it really doesn’t do that and, there can be digestive problems with taking too much. Life Extension has created a very concentrated form of curcumin without piperine that seems to be more bio-available than anything else I’ve found. The good news is that after it builds up in your blood stream (taking one a day) you can take one every other day to maintain the level. And right now Amazon has it on Subscribe and Save.

For UK Readers: Jarrow 95 Curcumin

To read more about the many benefits of Boswellia and Curcumin, go here.

14. NOW Bromelain, 500 mg.

Bromelain is a proteolytic enzyme derived from the stem of the pineapple plant that has protein-digesting properties. When taken with food, Bromelain can help to support healthy digestion; when taken between meals, it may help to support joint comfort and may help to relieve temporary soreness that is associated with muscle overuse. Bromelain is designed by nature to support proper gastrointestinal function and may also help to promote the comfort of muscles and joints. It also helps heal tissue after surgery. Do not take if allergic to pineapple or its derivatives.

Warning for all four: Do not take these if you are on blood thinners without consulting your physician.

15. Jarrow IronSorb, 18mg. Iron supplements and I do not generally get along. I don’t care what they or reviewers say about being “gentle on the stomach.” They aren’t usually gentle on mine. But when I ran into a bout of anemia after surgery a few years back, this particular form of iron – Iron Protein Succinylate (IPS), an iron complex that is specially prepared to reduce irritation of the stomach in comparison to other forms of iron because it dissolves in the intestine – worked as advertised. Jarrow is the only brand that seems to make it.

For UK Readers: Jarrow IronSorb

16. Hyaluronic Acid, 100 mg. Research this stuff – it’s amazing. In its most effective liquid form, it’s also out of the price range for anyone but champion race horse owners. Humans need about an ounce of the stuff a day, about a quart a month. Which sells for over a hundred bucks. A month. Yikes. I did massive research on this (claims are made about whether “low molecular or high molecular” structure is more bio-available, but there are precious few controlled trials on it – and the few out there are on horses) before deciding on Now Foods Double-Strength. It was the only one that met my two criteria: no other pricy but useless junk like MSM, Glucosomine, Chondroitin – not one of which has ever passed a controlled trial, and which can raise blood sugars and blood pressure. And it delivers 100 mg. per capsule, which is the minimum that seems to be required for efficacy. Although it’s on Amazon’s Subscribe and Save for 60 caps, the 120 cap price with free shipping is a slightly better deal at the moment. Take one in the morning and one at night for several weeks or until relief, then try tapering off to one a day and see if that’s enough to maintain relief.

High Triglycerides:

Although the ‘range’ of normal is < 150, true normal triglyceride levels are less than 100, and even lower is better. This is because triglyceride levels are directly tied to blood sugar control – or not. Which makes sense when you think about how insulin resistance works in this regard. Consumed carbohydrates convert to glucose in the bloodstream after a meal. That glucose is toxic, which is why the pancreas raise insulin: to remove the glucose from the bloodstream and deliver it (mostly) to your skeletal muscles, where it is used as energy. But when you are insulin resistant, that is – your muscle cells are now resistant to insulin’s ‘message’ – the glucose is refused. It cannot go back to the bloodstream, so it is sent down to the liver, converted to triglyceride, and stored as adipose fat. The more insulin resistant you are, usually the higher your triglyceride level. And since high triglycerides are an indicator of higher heart disease risk, reducing that level is crucial.

In fact, although almost every lipid test result shows a ratio of Total Cholesterol to HDL as your ‘risk factor’ for heart disease, it’s actually useless. Why? Because unlike triglycerides, total cholesterol has absolutely nothing to do with heart disease. More about that here. A quick search on Google will show that in the last five years (at least), medical research has shown the most reliable and predictable indicator of heart disease risk is the ratio of non-fasting triglycerides divided by HDL. Why non-fasting? Because taken one or two hours after eating a meal shows precisely how tight your blood sugar control really is.

The lowest risk of that ratio is expressed by < .9  – with every tenth of a point indicating higher risk. My non-fasting triglyceride level is 77 (fasting: 42). My HDL is 100. 77/100 = .77, even lower than the lowest risk. But if you have a non-fasting triglyceride level of 125, and your HDL is 25, your number is a whopping 4.0 — and you are in trouble. You almost certainly have Pattern B LDL, and not the heart-protective Patten A, as well.

Reducing insulin resistance and increasing insulin sensitivity will help, as will taking anti-inflammatories, but that takes time. During the process, taking fish oil can also help lower triglyceride levels as well, and that means high levels of DHA as opposed to lots of EPA. The best and most cost-effective capsules I’ve found are these: Mega-DHA 1000 mg.

BLOOD SUGAR TESTING KIT:

Bayer Contour Next Complete Diabetes Testing Kit contains everything you need to test your blood glucose levels: 100 Test Strips, 100 Lancets, Lancing Device, Control Solution, Owners Logbook, Reference Guide and Manual

THREE GREAT BOOKS:

My readers know they should eat lots of fat, and Participants on the Maintenance phase of Protocol know they must eat lots of fat – but not everyone knows how to cook with a lot of fat. 🙂 This wonderful book: Fat: An Appreciation of a Misunderstood Ingredient (with recipes) by Chef Jennifer McLagan shows you how to buy it, render it, and cook with it. The recipe for Roasted Marrow Bones is worth the price alone. I cook from it all the time.

Of course, if you have been living on fast or ‘convenience’ food and don’t know how to cook, this #1 bestseller in Food Science book covers all the basics – and in nearly 1000 pages, a lot more.  The Food Lab: Better Home Cooking Through Science by J. Kenji Lopez-Alt.  Sounds like a plan to me. 🙂

Finally, to understand why you should be eating fat – and lots of it – my favorite book to date is The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet by Nina Teicholz. An award-winning journalist, Teicholz has written a book that you will love, learn from – and probably throw across the room after reading all the lies you’ve been… fed. A New York Times bestseller and one of The Economist’s Books of the Year 2014.

METABOLIC SYNDROME XX
CONTRIBUTOR TO INSULIN RESISTANCE and DIABETES, TYPE 2:

Starting Protocol may be a good way to begin to reverse insulin resistance and regain muscle cell insulin sensitivity, but in the most stubborn cases, especially with the insulin resistant variant of PCOS I call Metabolic Syndrome XX (because men can get it too, besides being the genetic carriers) sometimes that’s not enough. As someone with Metabolic Syndrome XX, I had good reason to do exhaustive research and testing on how to ameliorate it. Unlike regular Metabolic Syndrome X, which is characterized by low HDL, high Triglycerides, high fasting insulin and blood pressure readings and obesity, MSXX sufferers have excellent HDL and Triglycerides, and perfectly normal fasting insulin and blood pressure. About the only thing they have in common with Metabolic Syndrome is excess belly fat, which is why it is almost never diagnosed by regular doctors. They’re looking in all the wrong places. As you will also see, following either Paleo and Atkins diets can sometimes be a disaster for folks with MSXX.

People with MSXX have great insulin levels, but that insulin is bone lazy and insufficiently active to handle normal glucose consumption. A dead giveaway to this condition is having 2-hr PP’s consistently higher than 1-hr PP’s – when it should be in reverse. That’s because insulin activity fails after an initial leap. The second condition of MSXX is generally high Cortisol and runaway Gluconeogenesis. Gluco = glucose. Neo = new. Genesis = birth.

Gluconeogenesis is an evolutionary species survival adaptation and usually benign. It allows our bodies to create glucose from the protein we eat, when we have consumed insufficient carbohydrates for our brain’s needs. This was great for our hunter/gatherer forebears, and works today for Peoples who still eat their traditional very low carb diets, like the Inuit. Since humans are not nocturnal animals, it allows our brains to get the glucose it needs at night, when we do not normally consume food.

In folks with MSXX however, gluconeogenesis often takes place without need, and continues long past fulfilling our brain’s requirements. This is often accompanied by persistently high cortisol at night, which keeps you up or wakes you in the middle of the night, and then suppresses insulin, which raises blood sugars. Think of that as MSXX’s Triple Whammy. You don’t eat sugar but make it anyway from your protein, your cortisol lowers your already lazy insulin, and your lazy insulin, unable to handle even normal glucose intake efficiently – now has even more glucose to handle!

You can see how this is a recipe for getting fat and staying there, despite changes in diet. And why any diet that emphasizes lots of protein and very little or no carbohydrate will not work for these people, or at least not for long. Which tends be (but is not always) women, who often write on Paleo or Atkins blogs that although the diet/s worked for them for a brief while, progress has stalled. Occasionally for years. Replies sometimes cruelly insist the OP must be “doing it wrong” but that is not the case. The problem is MSXX.

Wait, it gets worse. Because gluconeogenesis involves the liver, which needs ample supplies of ferritin (storage, as opposed to serum iron), runaway gluconeogenesis plays a role in Thyroid Hormone Resistance – a particular form of Hypothyroidism. Folks with MSXX tend to have extremely low ferritin levels, and they are the very ones who have trouble taking Cytomel, an excellent hormone treatment for THR, without raising their blood sugars sky-high. Every medical study on this issue concludes that ingested thyroid hormones raise blood sugars, and that diabetics should consult doctors before taking any, but none of them investigated why this should be so.

I have. Just as Cortisol suppresses insulin, thus raising blood sugars, so too do thyroid hormones suppress insulin. When I tried to take Cytomel to raise my T3 and lower my high Reverse T3, my fasting blood sugar, normally 89-93, rose to 105 within five days. I stopped taking the hormone, but increased my research. A blood test showed my ferritin level to be 11 – the sub-basement. Thyroid blogs indicated that ferritin levels needed to be between 70-90 in order to take thyroid hormones effectively, but none of them said why. It took me a while, but I finally figured it out. Just as improperly folded leptin pools in the bloodstream and never reaches the brain with its ‘fat messages’ — so too ingested thyroid hormones must pool in the bloodstream (where it suppress insulin, thus raising blood sugars) because there isn’t enough ferritin to let it reach the liver.

What I know about medical research is that researchers don’t generally look at the big picture of anything, but tend to think in silos. Straight up and down one narrow area. My hypothesis was that whenever they tested thyroid hormones on women and came up with increased blood sugars, they never bothered to test ferritin levels first. What if I could raise my ferritin level — thereby providing my liver what needs to create T3 despite MSXX and lazy insulin — and then take Cytomel? Would that allow my liver to finally utilize it, so that it wouldn’t pool in my blood and lower insulin/raise blood sugars?

In order to test this hypothesis I first needed to find something that would specifically raise ferritin levels (as opposed to regular iron supplements, that tend to raise iron serum). I already ate liver on a regular basis, and my low ferritin levels said that wasn’t enough. What I needed was some kind of super food. It took a while, eventually I found one. Molasses. As you can read by clicking the link, this food has everything a metabolically challenged person would need to help with insulin and thyroid hormone resistance. On paper, anyway.

To put it to the test, I first needed to find a concentrated form that wouldn’t require downing tablespoons of black strap syrup a day. Luckily, some excellent Molasses powders are now available. You can get already made capsules (with regular iron that often causes constipation), or as I prefer, the pure NGO powder itself (without fillers) that with the use of a capsule machine let you make a thousand capsules for a fraction of the price.

1. Molasses Powder, Organic/Non-GMO.

2. Capsule Machine. I use only vegetarian capsules because they never ‘melt’ or get bent out of shape in summer’s high humidity. I can make two dozen 00 size caps in about five minutes with this.

3. Capsule Refills. Since the machine lets me buy all sorts of supplements in bulk and make my own caps for a far lower cost, I use it for a lot of things. I even buy fermented cod liver oil in the bottle (cheaper than the caps) and fill my caps with that, too. They never leak. *** Make sure to buy vegetarian capsules, and not gelatin, which soften in the summer and become hard to fit together!

DID IT WORK?

Long story short – it did! I took two molasses caps daily with water first thing every morning for three months, and then had my ferritin tested. It was 75. So yes, molasses powder did raise my ferritin. But . . .  would increased ferritin prove my original hypothesis, that my liver would now be able to absorb Cytomel, instead of having it pool in my bloodstream where it suppressed insulin and raised blood sugars?

I took the Cytomel, using the regime I’ve created to raise body temps to normal, increase T3 and lower reverse T3. After a week, my fasting glucose remained steady. After two weeks my body temps began to rise, but I noticed something strange. My fasting glucose had dipped a bit. After two months I had ‘captured’ a normal average temperature of 98.6 – but – my average daily fasting glucose had lowered to 79-83, a full ten points lower than I’d ever managed, even with Protocol. I discontinued the Cytomel, no longer needing it, but have continued to take the Molasses powder daily. And my fasting glucose has remained rock solid. So my initial hypothesis – that raising ferritin would allow absorption of T3 without raising blood sugars, thus disproving every medical study on this issue – was correct. And my hypothesis that molasses would raise ferritin levels was also correct.

But it led to a greater mystery. Why did molasses lower my fasting glucose by a statistically significant amount? I’ve been taking molasses for well over a year, and during that time I tried to disprove this by stopping the powder for a few weeks, during which my fasting glucose slowly rose to its previous levels. When I took it again, my FBG dropped again. I did this several times just to make sure. The results were always the same. Clearly, there was cause and effect

Then I wondered – was molasses actually doing a bad thing by raising insulin levels, which would lower my fasting sugars, but not in a good way? For the last several years my fasting insulin level had been 4, which is true normal (though not as excellent as < 2). I went for an insulin test and the results stunned me: < 2. Which means that the molasses powder had actually made my insulin more, not less, efficient. Which is what lowered my FBG!

I immediately recruited a few Protocol Participants to try this. They had the same results: higher ferritin, increased insulin efficiency, and lowered fasting blood sugars. What great news for them, and for everyone with MSXX.

The problem was, and this is why I have not written about this here until now – I didn’t know WHY molasses was doing this. What property did it possess, aside from the ability to raise ferritin, that would increase insulin efficiency? It took my discovering some older research (now gaining new medical and research prominence) on another substance altogether to let me put in the final piece of the puzzle.

INOSITOL:

A member of the Vitamin B family, inositol is a key intracellular signaling molecule responsible for, among other things, optimal cellular glucose regulation by modulating insulin sensitivity. And a deficiency of which is related to the pathology of both insulin resistance and hyperlipidemia and PCOS, to name a few. Just those three items alone should set off light bulbs in the heads of anyone reading this. It certainly did in mine.

The research above was fascinating, a sort of reverse of the serum leptin craze that Big Pharma went through when leptin was first discovered in 1994, and found to be missing in enormously obese people. But as Big Pharma found out, what those folks (often upwards of 400 pounds) were actually missing was the enzyme that allowed fat cells to make leptin. Which is why, only after they spent millions of dollars on trials to inject leptin into merely fat people, they discovered that the injections were useless. Fat people have more leptin in their bloodstreams than slim people, not less. Any reader of my blog knows why: insulin resistance interferes with the ability of the ‘chaperone’ protein, the endoplasmic reticulum, to help leptin fold into the correct three-dimensional shape to cross the blood-brain barrier and reach the hypothalamus. The leptin pools in the blood instead, thus making the brain believe its body is skinny and starving.

But with inositol, it’s the opposite. Slim people with healthy metabolisms (fat burning, not fat storage machines) retain their inositol, which helps fat burn. People with excess adipose fat eliminate inositol via their urine, losing a vital piece of the fat burning machinery. This was shown by the research, which administered glucose load tests to normal weight and obese people. But instead of using the test in the regular way – checking on rising blood sugar levels – they checked inositol levels in the urine of the test subjects. And sure enough, normal weight people retained their inositol; overweight people eliminated almost all of it. Not a good thing.

Although a long analysis of inositol’s molecular structure and cellular makeup and interaction within the body is beyond the scope of this thread, there’s a lot more information here. What interested me was – could oral supplementation of inositol override the biological loss, just as oral T3 supplementation bypasses the T4 to T3 or Reverse T3 conversion? And if so, what form of inositol would work? There are several forms of inositol, but aside from plain inositol, the main three are: d-pintol, myo-inositol and DCI (d-chiro inositol). Some are more readily converted and utilized in the body. DCI is the most expensive (by far!) and ostensibly used for fat loss, myo-inositol is touted as best for fertility problems caused by PCOS.

Which brings us back to molasses. Because – surprise – molasses is loaded with inositol! Could this be the reason molasses not only raised my ferritin level but made my insulin more efficient while lowering my blood sugars? If so, would consuming straight inositol in addition to molasses help to burn additional adipose fat? I’ve been on Lifetime Maintenance for a long time, but although my weight and clothing size has been very stable, my waist was still a few inches larger than I would like. Since there’s nothing special about the stuff in molasses, I decided to do a trial with plain, inexpensive Inositol.

When it came I put half a teaspoon in water and stirred. It totally dissolved and was tasteless. There was a very slightly sweet taste in the back of my mouth when done (it, like many forms of Vitamin B is essentially a sugar, though a very helpful kind), but even that disappeared if I used a bit more water. Would it spike my blood sugars? I took it either an hour before eating or at least two hours after eating, because it must be converted to be used by the body, and it competes with glucose for the same conversion enzymes. The problem is, glucose is fast, and inositol is slow. It is my (unproven) contention that this is why insulin resistant, overly fat people pee it out: if it goes unconverted because glucose (of which there is normally a lot in insulin resistant folks) got to the conversion enzyme first, the body probably has no further use for it and simply eliminates it. Upcoming inositol research may well show this to the be the case.

Two weeks after I began taking a single double-dose (half a teaspoon vs. one-quarter teaspoon on the label, though that says “two to three times a day) before bed, I made the following observations: my blood sugars remained stable, I lost another four pounds that has remained off, and a full two inches off my waist, which has also remained off. I continue to take a single dose of inositol every other night or so. I confess, I don’t always remember. 🙂 Though I do remember to take my molasses caps every morning.

But n=1 isn’t enough to recommend it to you. I turned to my son, who at six-foot tall and weighing 148, should have been seen as skinny, but was not. He had a belly, and it was fat, though every other part of him was thin. VERY thin. He was a TOFI – a new medical classification: Thin Outside, Fat Inside. Given his height, weight and waist size: 36 inches, his body fat percent classified him as overweight/obese. He had PCOS. That’s right, PCOS, right down to his 2-hr PP being higher than his 1-hr PP. It was that realization that sent me back to research, where I learned that the insulin resistant variant (which I’m sure you can understand my renaming to Metabolic Syndrome XX) has a genetic component, that men are the primary carriers, that they pass it down primarily to women — but that they can get it themselves. And my Protocol had not been sufficient to fix his, even though he’s lived sugar-free and high fat for years. In fact, nothing worked, not even weight training, though of course I knew that for folks with MSXX, exercise only leads to high cortisol, runaway gluconeogenesis and high blood sugars.

I put him on the same dose of inositol, for one month. At the end of that month, the following was true: he weighed 142 pounds (where he has stayed for several months now, despite continuing the inositol, which confirms my theory that fixing a problem stabilizes you at healthy levels) — and his waist was now 31 inches. He went down two pant sizes, and could actually pull his old pants over his new ones; there was plenty of room. He had to buy new belts, too, since he went past the last hole.

I asked a few former (now healthy) Protocol Participants to try it. The result was the same: a last few stubborn pounds and waist inches disappeared.

And I figured it was time to tell you all about it. 🙂

GAGGIA ACCADEMIA:

A woman cannot live by supplements alone. Coffee – great coffee – is a necessity! I roast my own green beans, and then let my super-automatic espresso machine do the rest. No question these machines are expensive, but if you buy one that’s well-built (more metal than plastic, for one) and take care of it, it should last years. I researched every machine available (for under $2000), and dismissed all Capresso machines. It was only after I had one that I realized the brew head (which you want to keep scrupulously clean) could not be removed. It had to be done by a service company. And Capresso only allows one – that’s one, singular – in the entire country. You have to ship it back to them and only them. Same for any repairs. That’s crazy.

That left me with a list of features that make a super-automatic worth having. Ability to program auto on and off times. The Accademia has three on and six off. A Burr Grinder for the beans. The Accademia is the only model under $4000 that has a flat burr grinder, rather than a conical burr grinder. Conical grinders bring out the bright acid tones of the beans. Flat grinders (often used by Baristas in good coffee shops) bring out the deep, low acid chocolate tones – my favorite. Great crema. Duh. Buttons for instant Cappuccino, Latte and Macchiatto. Check. Easy removable brew group and cleaning ability. Yep. Ability to customize everything: amount and temperature of water and foam, type of grind and amount of beans ground. Yes, Yes, and Yes. Great coffee. Oh, yes. 🙂 By the way, although it’s commonly misunderstood, espresso has the least amount of caffeine per cup, drip coffee the most. That’s because the faster you push the water through the grounds, the less caffeine goes with it. The slower the water goes through – drip, drip, drip – the more caffeine in your cup.

A word of caution. The Gaggia Accademia is mostly stainless steel and weighs over forty pounds, though it has a small counter footprint. And though it comes with a one year parts and labor warranty, you’re responsible for shipping costs, though during that year it’s subsidized and only $39. After that year though, you’ll pay both ways. Amazon offers a 3-year (or 4-year) warranty that will cover shipping both ways. Just one use will have paid for the cost. I normally don’t buy extended warranties, but think it’s worth it in this case.

Kitchen Tools, Food Processors and Oven Thermometer:

Mason Jar Sealer Kit: Includes Wide Mouth and Regular size BPA-free jar sealers plus hose to work with just about any food sealer. Sadly, they no longer make the electric free-standing handheld model I’ve been using for years. But the jar sealers are amazing. Open crackers, take what you want, vacuum seal the rest in a mason jar, and they will stay fresh and crisp till you open it again. Can be resealed over and over – and works great on perishables like berries, too.

Digital Instant Read Food Thermometer with Calibration and Backlight Functions, Digital Cooking Thermometer $15.97

I have the original version, without the back light. Works great for any kitchen use – but I wish I had the back light.

Polder Portable Kitchen Timer, Clock, and Stopwatch Combination

At only $12, I have two of these. One in the house that I use for planks, push-ups and counting up when roasting my coffee beans – and one in the car to use in the gym for my Body By Science workouts, where only a count-up will do. The large magnetic back sticks beautifully to the equipment.

Stainless Steel Fine Mesh Splatter Screen with Folding Handle and Resting Feet $7.96

If you cook with fat, you need a spatter screen! Even on your Instant Pot when brownibg food. This one will fit any size pan large or small, and cleans easily by hand or in the dishwasher.

Digital Food & Medical Scale with LCD Display, Stainless Steel — 100% 5-star reviews!

 

  • Stainless Steel platform; Non-slip mat; violet back-light LCD display with negative white digital, even can be used in the dark; Light weight, easy to store; easy to clean.
  • High-precision sensor for accurate results: 4 high precision sensors (Unit-conversion switch (g/kg/1b/oz/ml/milk ml) to accurately weigh solids and liquids; Memory function for last unit setting; Volume Measurement supported.
  • Automatic zero point tracking: Tare function can reset the current weight on the scales to zero, quick unit conversion.
  • Automatic switch off after 70 seconds of inactivity. Low batteries indicator.

FOOD PROCESSORS:

All three of these food processors do really different (amazing) things. The Hamilton Beach even dices, and I’ve never heard of food processor able to do that.

Braun FP3020 12 Cups — $160

Cuisinart Elite FP-12DCN 12-Cup Stainless — $202 (white or black are cheaper)

Hamilton Beach Professional Dicing Food Processor 14-Cup — $200

So you never have to open your oven door to see the temperature inside:

Maverick OT-3BBQ Kitchen Thermometer

BLOOD SUGAR TESTING KIT:

Lots of folks have asked me how to get started testing their fasting and Postprandial blood sugars. This kit has everything you need, including the Control Solution (which lets you know the meter is working within correct parameters, and which is usually sold separately).

Bayer Contour Next glucose testing kit  —  $39.99

Contains: Next Meter, 100 Test Strips, 100 Slight Touch Lancets, 1 Lancing Device, Control Solution, and 100 Alcohol Prep Pads

Sharp SMC1585BB 1.5 cu. ft. Microwave Convection Oven:

I’ve had and loved the original model for ten years. It’s a large counter top convection oven and a full-size, full-featured microwave – and it does both functions at the same time if desired, as well as slow cooks. And with a stainless steel interior, I can use metal in it, and clean it easily with Barkeepers Friend. I chose this model because it’s the only one that allows you to do microwave/convection at whatever temperature you choose, not a preset. And I can do 10% microwave, 90% convection (for baking), or 30% microwave 70% convection (for roasting). A baked potato is done to perfection in 30 minutes. An entire roast chicken, ditto, and juicier than just roasting it, with crispy skin. If an appliance is going to take up that much real estate in my kitchen, it had better perform many, many functions!

It’s finally giving up the ghost (works fine but the dang carousel keeps turning while the door is open), so I started researching what was out there. Surely in ten years new tech would have come out with one that also does laundry or the dishes. 🙂 But after reading all the manuals of the other few micro/convection ovens out there, Sharp still offered more features, more options and gave me more control over cooking. Problem is, I didn’t want to buy a model that old, even if recently manufactured. Then a few months ago – and about time – they came out with a brand new model. It has all the great features from the model I have, and a few more bells and whistles. Hella expensive – though you save a bit if you get the white model – but when I bought my original it was $399 – ten years ago! – when you could buy a microwave at a box store for $29.99. On the other hand, it basically gives me a second oven in my kitchen (one I use all summer, so I don’t heat up the room), a full microwave, and a combo that cuts cooking time almost in half. That’s worth something.

Don’t know why Amazon doesn’t have the specs yet on new model, but you can read them all, and download the user guide plus a cookbook on Sharp’s site here. And since there are so few reviews for the new model, you can read all 425 reviews and the 87 answered questions for the original model (mine) here.

Kitchen Tools, Food & Books for UK Readers

Dualeco Silicone Kitchen Gloves – because safety matters. These are Waterproof, Heat Resistant (up to 500 C), Oven, Grill and BBQ Gloves with Non-Slip Fingers. Great for pulling a sourdough loaf from a blazing oven, or lifting the (hot and steaming!) inner liner from your Instant Pot.

Stainless Steel Oven Thermometer

Maverick OT-3BBQ Kitchen Thermometer (for serious cooks; this is what I use)

Polder Kitchen Timer with magnetic back and neck cord – perfect for Body By Science workouts

KUUK Salad Spinner

French Organic Polenta – Coarse (perfect for Grits!)

And of course – Instant Pot Duo-60

Sabatier 8-piece knife set in wood block

Made from high carbon high grade German Martensitic steel – gets sharper, stays sharper for longer
Full Tang three rivet construction (with brass rivets)
Dishwasher safe – But for optimum lifespan hand wash.
Comes with Acacia Block
Contains 8″ Chefs, Bread and Carving knives, Large Santoku Knife, 5″ Utility and 3.5″ parer knives, plus Ktchen Scissors and a Sharpening Steel
5 year manufacturers warranty

Knife Sharpener:

Three-stage for both Asian and European edges. Helps Repair, Restore and Polish Blades. Non-Slip, Ergonomic Design.

Cutting Boards:

Set of 3, large, medium and small. BPA Free. Dishwasher Safe, Reversible, with Non-Slip Feet and a Deep Drip Juice Groove on one side, smooth on the other.

Emile Henry Oval Ceramic Casserole/Stewpot, Burgundy – 4.7 litres

If you could only own one pot, this is the one to have. It’s oval, so perfect for roasting chickens and other meats, stews and braises, and perfect for sourdough bread proofing and baking whether you prefer boules, batards or ovals. You can sear in it on the hob, then finish in a microwave or oven. Even cast iron can’t do that.

Material does not contain lead or cadmium, nickel.
Can use DIRECTLY on gas, glass, ceramic/halogen/ceramic, and electric hobs and also with a metal disc for induction. Oven, microwave and dishwasher safe.

Retains all the benefits of cooking in ceramic or clay with gentle, even cooking. The lid inner ridges creates steam that self-bastes the food. Easy to clean and dishwasher safe.
Made in France and guaranteed for 10 years.

Circulon Premier Professional Hard Anodised Cookware Set

I love Circulon. I’ve used mine for the last three years for everything: high heat nonstick, oven up to 180C, washed by hand or tossed in the dishwasher. It still looks like new, and the thick bottom cladding means it’s induction safe with no hot spots. Great reviews and reasonably priced. This is a starter set, but larger sets in this line are available.

Kitchen Tongs

Locking, 12″ heavy duty stainless steel. Mesh head design allows oil and juices to remain in the pan.

Lemcase Fruit and Vegetable Peelers – 3 Piece Peeler Set [Serrated, Straight, Julienne Blades] with Blue Silicone Grips

KitchenCraft Glass Pinch Bowls / Sauce Pots for mis en place. 55 ml /2 fl oz (Set of 4) – currently an Add-On product. Dishwasher and microwave safe. At this price, buy 2 sets.

Electric Heating Lunch Box

Books

Cooking for Geeks: Real Science, Great Cooks, and Good Food – a cookbook that teaches techniques, not just recipes.

Body By Science by John Little and Dr. Doug McGuff

In Body By Science, bodybuilding powerhouse John Little teams up with fitness medicine expert Doug McGuff to present a scientific formula that maximizes muscle development in just 12 minutes a week. Backed by rigorous research, the authors take you step-by-step through a high-intensity training (HIT) body-building program that will increase strength, build muscle and rev up your metabolism.

Ashwagandha

Best Naturals Ashwagandha is GMO and solvent free, in vegetarian capsules. Great for lowering stress and cortisol, as well as helping you achieve better workouts.

 

 

 

Posted in News You Can Use, Supplements | Tagged , , , , | 9 Comments

SugarFree Protocol – Diane

Diane will join us on Tuesday, March 15 – but please welcome her now:

Diane’s Intro:

Hello, everyone. I’m 54, 5′ 4″ and weigh 147 pounds. I’m excited to have found SugarFree, because my metabolic tests show that I am insulin resistant and slightly hypothyroid (highlighted on my results). I also have a food disorder called Orthorexia, which I had to look up to understand, but the definition totally describes me.

I’ve manipulated my weight all my adult life by starving myself, and exercising constantly. But once I had my first child, I never lost the extra fifteen pregnancy pounds no matter how little I ate. When I had my last child the problem only got worse. Though my weight wouldn’t seem like a lot to most people, it’s been all-consuming to me. I may have lost a hundred pounds over the decades by gaining and losing the same five to ten pounds many times over.

I’ve done (extreme) LC the last two years by cutting out multiple food groups and eating about 1000 calories a day. I convinced myself I was “eating clean” even though I only lost five pounds, was exhausted most of the time, and under great stress. The part of me that knew this wasn’t right continued to search for answers, and that’s when I found SugarFree. With her help I’ve seen just how starved my body is for real food instead of the ‘bullet coffee’ I drank daily believing it was a meal.

I look forward to my journey back to health, and though I know it will be difficult to break thirty years of bad eating habits, I know I can do this!

Maintenance Round 1, Week 1, Day 2 – 3/15

Weight: 144.5 pounds

Measurements:
Bust: 38″
Waist: 33″
Hips: 41.5″

Ketostix: moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 112
2-hour PP (after meal): 97

Had trouble finishing my food (SugarFree says my stomach shrunk from the starvation, but will expand again), but I feel great.

Maintenance Round 1, Week 1, Day 3 – 3/16

Weight: 144.5 = no change

Ketostix: large

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 94
2-hour PP (after meal): 93

Still tough to eat so much food.

Maintenance Round 1, Week 1, Day 4 – 3/17

Weight: 144.5 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 107
2-hour PP (after meal): 98

I’m a little tired but feel pretty good overall. My sweet potato was awesome – haven’t had one in years.

Maintenance Round 1, Week 1, Day 5 – 3/18

Weight: 145.1 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 160
2-hour PP (after meal): 114

I learned a valuable lesson. Pay attention to my Protocol instructions (no canned food) and real all labels. I didn’t do either when I at an entire can of collard greens, which had sugar in it! Major learning curve today, which was frustrating but educational. 🙂

Maintenance Round 1, Week 1, Day 6 – 3/19

Weight: 145.1 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 116
2-hour PP (after meal): 113

I’ll be glad when I can eat my entire meal without feeling stuffed.

Maintenance Round 1, Week 1, Day 7 – 3/20

Weight: 145.3 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 98
2-hour PP (after meal): 97

I feel good,  but disappointed that my high PP’s after eating the canned collards means I can’t have the carrots I planned for today.

Maintenance Round 1, Week 2, Day 1 – 3/21

Weight: 144.4 = down .9 pound

Measurements:
Bust: 37.5″ = down .5″
Waist: 32.5″ = down 1″
Hips: 41.25″ = down .25″

From other areas = down 1.75″

Ketostix: moderate

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 101
2-hour PP (after meal): 94

SugarFree said it would happen, but I was still excited this morning to see I lost 3.5 inches of excess fat in a single week while on Maintenance and eating so much fat and calories!

Maintenance Round 1, Week 2, Day 2 – 3/22

Weight: 144.4 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 96
2-hour PP (after meal): 90

I’m amazed at how I’m not hungry all day and night until it’s close to the time to eat again.

Maintenance Round 1, Week 1, Day 3 – 3/23

Weight: 143.7 = down .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 101
2-hour PP (after meal): 96

Felt really good today.

Maintenance Round 1, Week 2, Day 4 – 3/24

Weight: 143.7 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 108
2-hour PP (after meal): 89

I’ve been wolfing down my food, so I slowed down today after talking with SugarFree. That really helped me eat all my food without feeling stuffed.

Maintenance Round 1, Week 2, Day 5 – 3/25

Weight: 143.7 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 94
2-hour PP (after meal): 92

I feel great, with lots of energy.

Maintenance Round 1, Week 2, Day 6 – 3/26

Weight: 143.6 = down .1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 92
2-hour PP (after meal): 102

I feel great. I was a little hungry before bed last night, but not hungry when I got up.

Maintenance Round 1, Week 2, Day 7 – 3/27

Weight: 142.6 = down 1 pound

Ketostix: large

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 94
2-hour PP (after meal): 92

Retaining water; SugarFree says it’s insufficient salt.

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

Weight: 143.2 = up .6 pound

Measurements:
Bust: 37.5″ = no change
Waist: 32″ = no change
Hips: 40.5″ = down .75″

From other areas = down .25″

Ketostix: moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 107
2-hour PP (after meal): 98

A good day – and another inch of fat gone. 🙂

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

Weight: 143.2 = no change

Ketostix: large

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 84
2-hour PP (after meal): 95

I have the day off so I can eat what I cook on the same day. 🙂

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

Weight: 142.1 = down 1.1 pound

Ketostix: large

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 86
2-hour PP (after meal): 75

I feel better after having started the antibiotics. Excited to see the scale loss even though SugarFree says it’s not about the weight, but it’s wonderful to eat this much and still get slimmer.

Maintenance Round 1, Week 3, Day 4 – 3/31

Weight: 141.7 = up .6 pound

Ketostix: medium

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 83
2-hour PP (after meal): 104

I feel really good. I slept well, and I’m super thankful that I’m on Protocol.

Maintenance Round 1, Week 3, Day 5 – 4/1

Weight: 141.7 = no change

Ketostix: medium

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 125
2-hour PP (after meal): 102

Antibiotics worked.  I enjoyed eating my blueberries (first time in two years I’ve eaten fruit) but my blood sugars didn’t enjoy them a bit, so no more berries for me till next round of Maintenance. Something to look forward to. 🙂

Maintenance Round 1, Week 3, Day 6 – 4/2

Weight: 142.6 = down .1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 104
2-hour PP (after meal): 94

Tired and stressed by work.

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

Weight: 142 = down .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 90
2-hour PP (after meal): 95

I feel better today.

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

Weight: 142 = no change

Measurements:
Bust: 36.75 = down .75″
Waist: 32″ = no change
Hips: 41.25″ = no change

From other areas = down .25″

Ketostix: moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 100
2-hour PP (after meal): 100

A tough day.

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

Weight: 142 = no change

Ketostix: medium

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 106
2-hour PP (after meal): 96

Stress has clearly affected my blood sugar.

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

Weight: 142 = no change

Ketostix: medium

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 97
2-hour PP (after meal): 93

I  bought a pair of size ten jeans – pretty exciting!

[Note: It sure is – congratulations! Even better – you’ve gone down an entire clothing size , without the scale changing very much (which means you’ve lost fat, not lean muscle mass) and all while eating a ton of food. :D]

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

Weight: 143 = up 1 pound

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 131
2-hour PP (after meal): 127

Bad PP’s after only two ounces of brown rice. SugarFree did warn me that my PP’s were being kept artificially low before Protocol because I had cut out all carb sources except green vegetables, and that once my real PP’s started showing up after a few weeks on Protocol they would be ugly before getting better. I’ll be starting my first round of Phase 1 tomorrow, a few days early, to see if that helps quicken the ‘getting better’ process.

Pre-Protocol – 4/8

Weight: 142.8 = down .2 pound

Meal:
— 8 oz. chicken livers
— 2 large eggs
— 8 oz. broccoli
— 6 oz. collards
— 1.25 T duck fat
— 1.25 T butter

FitDay Stats:
Calories: 731
Fat: 52.0 g (64%)
Carbs: 10.5 g (6%)
Protein: 55.3 g (30%)

Ketostix: medium

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 105

I’ll be glad when my blood sugars are better and I can eat starches again.

Pre-Protocol – 4/9

Weight: 142.5 = down .3 pound

Meal:
— 10 oz. steak
— 8 oz. Kale
— 6 oz. green beans
— .5 T duck fat
— .5 T butter

FitDay Stats:
Calories: 747
Fat: 52.6 g (63%)
Carbs: 10 g (6%)
Protein: 58.5 g (31%)

Ketostix: large

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 102
2-hour PP (after meal): 104

I went out to dinner with the family, drank water with lemon, and had no trouble resisting temptation.

Pre-Protocol – 4/10

Weight: 141.3 = down .8 pound

Meal:
— 8 oz. chicken liver
— 2 large eggs
— 1.25 T duck fat
— 1.25 T butter
— 6 oz. collards
— 8 oz. Swiss chard

FitDay Stats:
Calories: 731
Fat: 52 g (64%)
Carbs: 10.5 g (6%)
Protein: 55.3 g (30%)

Ketostix: medium

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

I feel really good today. It was a relaxing weekend. Refreshing.

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

Weight: 141.3 = no change

Measurements:
Bust: 37.25″ = down .25″
Waist: 31.5″ = down .5″
Hips: 40.5″ = no change

From other areas = down .25″

Meal:
— 12 oz. pork chop
— 9 oz. asparagus
— 8 oz. spinach
— 1 oz. duck fat
— 1 oz. butter

FitDay Stats:
Calories: 751
Fat: 52.6 g (63%)
Carbs: 9.9 g (5%)
Protein: 59.3 g (32%)

Ketostix: large

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 94
2-hour PP (after meal): 92

I’m excited to have lost another inch of fat this week. Woohoo!

Protocol, Round 1, Week 1, Day 2 – 4/12

Weight: 140.6 = down .7 pound

Meal:
— 9 oz. salmon
— 8 oz. broccoli
— 6 oz. collards
— 1.5 T duck fat
— 1.5 T butter
— 2 oz. lentils

FitDay Stats:
Calories: 843
Fat: 56.1 g (60%)
Carbs: 20.3 g (10%)
Protein: 64.3 g (30%)

Ketostix: large

Blood Glucose:
Fasting: 91
2-hour PP (after meal): 105

I haven’t seen today’s scale number in seven years, and I’m especially excited I’m losing fat in a healthy way, without starving myself.

Protocol Round 1, Week 1, Day 3 – 4/13

Weight: 140.7 = up .1 pound

Meal:
— 8 oz. chicken livers
— 3 large eggs
— 8 oz. spinach
— 5 oz. turnip greens
— 1 T duck fat
— 1 T butter
— 2 oz sweet potato

FitDay Stats:
Calories: 788
Fat: 50.6 g (58%)
Carbs: 22.7 g (11%)
Protein: 60.4 g (31%)

Ketostix: medium

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 106
2-hour PP (after meal): 105

Busy day!

Protocol Round 1, Week 1, Day 4 – 4/14

Weight: 140.7 = no change

Meal:
— 10 oz. steak
— 8 oz. kale
— 6 oz. green beans
— .5 T duck fat
— .5 T butter
— 2 oz. black beans

FitDay Stats:
Calories: 795
Fat: 52.6 g (60%)
Carbs: 18.6 g (9%)
Protein: 61.7 g (31%)

Ketostix: medium

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 107
2-hour PP (after meal): 115

Steak days are one of my favorites. 🙂

Protocol Round 1, Week 1, Day 5 – 4/15

Weight: 140.7 = no change

Meal:
— 10 oz. salmon
— 8 oz. broccoli
— 6 oz. collards
— 1.25 T duck fat
— 1.5 T butter

FitDay Stats:
Calories: 719
Fat: 49.1 g (62%)
Carbs: 9.7 g (5%)
Protein: 59.5 g (33%)

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 100
2-hour PP (after meal): 84

The scale lies! It has hardly budged, but I’ve lost more fat inches.

Protocol Round 1, Week 1, Day 6 – 4/16

Weight: 139.8 = down .9 pound

Meal:
— 14 oz. chicken thighs
— 8 oz. Swiss chard
— 9 oz. asparagus
— .75 T duck fat
— .75 T butter
— 1 oz. lentils

Fitday Stats:
Calories: 776
Fat: 52.7 g (61%)
Carbs: 15.2 g (8%)
Protein: 60.3 g (31%)

Ketostix: moderate

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 99
2-hour PP (after meal): 104

For the first time in five weeks I had a true weekend off. I enjoyed cleaning out closets with lots of energy.

Protocol Round 1, Week 1, Day 7 – 4/17

Weight: 139.8 = no change

Meal:
— 8 oz. chicken livers
— 2 large eggs
— 1.25 T duck fat
— 1.25 T butter
— 6 oz. collards
— 8 oz. Kale
— 1 oz. sweet potato

Fitday Stats:
Calories: 756
Fat: 52 g (62%)
Carbs: 16.2 g (9%)
Protein: 55.7 g (29%)

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 110
2-hour PP (after meal): 106

Today was a great rainy Sunday; I got to read Body By Science and look forward to starting it.

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

Weight: 141 = up 1.2 pounds

Measurements:
Bust: 36.75″ = down .5″
Waist: 31″ = down .5″
Hips: 40.5″ = no change

From other areas = no change

Meal:
— 12 oz. pork chop
— 8 oz. spinach
— 6 oz. artichoke hearts
— 1 T duck fat
— 1 T butter
— 1 oz. black beans

Fitday Stats:
Calories: 771
Fat: 53.3 g (62%)
Carbs: 13.8 g (7%)
Protein: 59.1 g (31%)

Ketostix: moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 91
2-hour PP (after meal): 100

Not happy about not having lost much scale weight this week. I had a hard time eating all my food though – which made me wonder why I was so worried about being hungry on this phase of Protocol. SugarFree was right – when you’re burning your own excess fat (and I lost another inch of it this week!) you’re getting plenty of calories. Just not all of them with a fork. 🙂

Protocol Round 1, Week 2, Day 2 – 4/19

Weight: 139.6 = down 1.4 pounds

Meal:
— 9 oz. salmon
— 8 oz. broccoli
— 6 oz. collards
— 1.5 T duck fat
— 1.5 T butter
— 1 oz. brown rice

Fitday Stats:
Calories: 778
Fat: 52.5 g (61%)
Carbs: 16.2 g (8%)
Protein: 60.2 g (31%)

Ketostix: large

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 88
2-hour PP (after meal): 96

Had a heart-to-heart with SugarFree about why I’m still putting so much emphasis on what the scale says, which proves how hard it is to break thirty-five years of a bad habit. She drew my attention to my having lost nearly seven inches of fat in only five weeks while eating more food, fat and calories than I did in the years of starving myself (while losing nothing), which is awesome. I’m going to try hard to let the past slip into the past, and enjoy being “in the moment” for every step of my new journey. 🙂 Calories have nothing to do with ‘losing weight’ and scale weight has nothing to do with being slim or fat, because that weight can be water, fat or – hopefully soon – muscle.

Protocol Round 1, Week 2, Day 3 – 4/20

Weight: 138.9 = down .7 pound

Meal:
— 10 oz. steak
— 8 oz. Swiss chard
— 5 oz. mustard greens
— .5 T duck fat
— .5 T butter
— 1 oz. lentils

Fitday Stats:
Calories: 801
Fat: 55 g (62%)
Carbs: 15.4 g (8%)
Protein: 61 g (30%)

Ketostix: moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 90
2-hour PP (after meal): 91

Really enjoyed my meal.

Protocol Round 1, Week 2, Day 4 – 4/21

Weight: 138.9 = no change

Meal:
— 8 oz. chicken livers
— 2 large eggs
— 1.25 T duck fat
— 1.25 T butter
— 6 oz. collards
— 8 oz. Kale
— 1 oz. sweet potato

Fitday Stats:
Calories: 756
Fat: 52 g (62%)
Carbs: 16.2 g (9%)
Protein: 55.7 g (29%)

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 105
2-hour PP (after meal): 95

Beautiful day to be off work.

Protocol Round 1, Week 2, Day 5 – 4/22

Weight: 138.9 = no change

Meal:
— 9 oz. salmon
— 8 oz. spinach
— 9 oz. asparagus
— 1.5 T duck fat
— 1.5 T butter
— 1 oz. black beans

Fitday Stats:
Calories: 772
Fat: 51.9 g (60%)
Carbs: 13.7 g (7%)
Protein: 62.4 g (32%)

Ketostix: moderate

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 90

Looking forward to starting another round of Maintenance next week. 🙂

Protocol Round 1, Week 2, Day 6 – 4/23

Weight: 138.3 = down .5 pound

Meal:
— 14 oz. chicken thighs
— 8 oz. broccoli
— 6 oz. green beans
— 1 T duck fat
— 1 T butter
— 2 oz. lentils

Fitday Stats:
Calories: 862
Fat: 60.4 g (63%)
Carbs: 20.6 g (10%)
Protein: 59.1 g (27%)

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 89
2-hour PP (after meal): 99

Great day all around.

Protocol Round 1, Week 2, Day 7 – 4/24

Weight: 138.3 = no change

Meal:
— 8 oz. chicken livers
— 2 large eggs
— 1.25 T duck fat
— 1.25 T butter
— 6 oz. collards
— 8 oz. Swiss chard
— 1 oz. rice

Fitday Stats:
Calories: 762
Fat: 52.2 g (62%)
Carbs: 17 g (9%)
Protein: 56 g (29%)

Ketostix: medium

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 107
2-hour PP (after meal): 89

I can’t say I’ve acquired a taste for livers, but they are no longer so disliked. 🙂

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

Weight: 139.3 = up 1 pound

Measurements:
Bust: 37″ = down .5″
Waist: 31″ = down 1″
Hips: 40″ = down .5″

From other areas = down 3″

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 95
2-hour PP (after meal): 105

It has been eye-opening to have lost six inches of fat (five inches this week alone) but a mere two pounds on the scale since I began Phase 1 two weeks ago. Which finally made me understand what SugarFree has been trying to beat into my resistant brain: The scale lies. I also tried on the my Junior 7 skinny jeans SugarFree had me to buy when I started Protocol and I was able to get them all the way up! Three weeks ago I couldn’t get them past my thighs. When I first bought them they didn’t go past my ankles. Amazing – and wonderful – and exciting!

I also had my first Body By Science consult. There’s so much to learn but I’m eager to get started on this aspect of my journey too. And I am surprised to find myself writing this after starving myself for so many years, but I’m really looking forward to the additional fat I get to eat on Maintenance. 🙂

[Note: Yippee! What a really great week you’ve had, not least because you truly understand that when most people say “I want to lose weight” what they really mean is they want to lose FAT. And that you are doing in spades. Well done, Diane. :D]

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

Weight: 139.4 = up .1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 102
2-hour PP (after meal): 94

It’s been a great day. I’m off work and can cook and eat on the same day – meals are better fresh!

Maintenance Round 2, Week 1, Day 3 – 4/27

Weight: 139.4 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 103
2-hour PP (after meal): 98

Another great day.

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

Weight: 139 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 93
2-hour PP (after meal): 93

Went shopping and the first time ever bought size small and medium sleeveless tops because I’m no longer embarrassed by my shrinking arm size – thanks to Protocol. And I get to eat tons of glorious fat every single day, too – love it!

Maintenance Round 2, Week 1, Day 5 – 4/29

Weight: 137.9 = down 1.1 pounds

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 105
2-hour PP (after meal): 88

Today was my 28th Anniversary. 🙂 We had a dinner party and I ate with everyone in the early evening, the first time in seven weeks. SugarFree’s dessert recipe – strawberries, sliced almonds, dark chocolate and whipped cream was delicious and a hit with everyone!

[Note: Sounds like a great party. Happy Anniversary, and many, many more! :)]

Maintenance Round 2, Week 1, Day 6 – 4/30

Weight: 137.9 = no change

Ketostix: large

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 89
2-hour PP (after meal): 101

I had a harder time falling asleep after my late meal yesterday.

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

Weight: 138.6 = up .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 103
2-hour PP (after meal): 103

Looks like I’m paying the price for eating late and the strawberries, in higher PP’s and water gain. 🙁

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

Weight: 139.3 = up .7 pound

Measurements:
Bust: 36.5″ = down .5″
Waist: 30.75″ = down .25″
Hips: 40″ = no change

From other areas = no change

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 95
2-hour PP (after meal): 91

Another .75 inches gone, especially from around my waist. I’m excited to continue losing fat on Maintenance. I hope it doesn’t take as long this time though, for my PP’s to rebound to normal again.

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

Weight: 138.6 = down .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 105
2-hour PP (after meal): 109

Another great day in Maintenance food paradise! And I’m eating my first chopped liver recipe tomorrow.

Maintenance Round 2, Week 2, Day 3 – 5/4

Weight: 138.6 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 92
2-hour PP (after meal): 89

The chopped liver tasted pretty good, considering I’ve never liked liver at all. Also, my favorite pants no longer fit at all. All my pants are loose and baggy, but I can no longer wear this particular pair — they’re falling off. Woohoo! Looks like I’m a true size ten. For now. SugarFree says I’ll be an eight before year’s end.

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

Weight: 138.6 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 105
2-hour PP (after meal): 93

I absolutely love Maintenance and all its wonderful food. Who would have thought eating all this fat would help you lose weight? To think of all those years I starved myself trying to diet away the fat when I should have been eating it. 🙂

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

Weight: 138.6 = no change

Ketostix: large

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 89
2-hour PP (after meal): 101

I enjoyed dinner out with my family. Maintenance was easy to follow at the restaurant.

Maintenance Round 2, Week 2, Day 6 – 5/7

Weight: 138.6 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 103
2-hour PP (after meal): 98

I’m beginning to enjoy the chopped liver recipe. 🙂

Maintenance Round 2, Week 2, Day 7 – 5/8

Weight: 139.3 = up .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 99
2-hour PP (after meal): 96

Had a great Mother’s Day and loved eating my Maintenance meal while others ate pizza. I was not even tempted.

Maintenance Round 2, Week 3, Day 1 – 5/9

Weight: 139.3 = no change

Measurements:
Bust: 36.5″ = no change
Waist: 30.25″ = down .5″
Hips: 40″ = no change

From other areas = down .5″

Weight: 138.9 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 99
2-hour PP (after meal): 93

Lost another inch of fat on Maintenance! I also had my second Body By Science consult with SugarFree, which provided a lot of new information about weight training to process. The current weight lifting gurus have it as wrong as the fat-free gurus. Sigh. Because I have some old injuries that need healing first, SugarFree had me start with rehab to get my body ready for BBS. Hopefully that will just take a few months.

Maintenance Round 2, Week 3, Day 2 – 5/10

Weight: 138.9 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 89
2-hour PP (after meal): 95

I made SugarFree’s beurre blanc sauce for the first time and poured it all over my salmon. Delicious!

Maintenance Round 2, Week 3, Day 3 – 5/11

Weight: 138.4 = down .5 pound

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 103

Because I made my chicken liver the way I normally do on Phase I (which I still am not crazy about), I was able to see how much more I like SugarFree’s Chopped Liver recipe! I’ll miss it once I’m off Maintenance mode.

Maintenance Round 2, Week 3, Day 4 – 5/12

Weight: 139 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 107
2-hour PP (after meal): 95

My rehab is going well. It’s good to feel a little sore for the right reasons. 🙂

Maintenance Round 2, Week 3, Day 5 – 5/13

Weight: 137.9 = down 1.1 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 101
2-hour PP (after meal): 94

I successfully graduated two daughters from college, so it was time for a celebration meal: salmon with beurre blanc (made for the first time). Love, love, love it!

Maintenance Round 2, Week 3, Day 6 – 5/14

Weight: 138.1 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 100
2-hour PP (after meal): 96

Another good day on Maintenance.

Maintenance Round 2, Week 3, Day 7 – 5/15

Weight: 138.7 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 106
2-hour PP (after meal): 109

Just ate Chicken Normandy for the first time. O.M.G. This is every bit as decadent as everyone claims! It has now moved to the top of my favorites. A good rib eye trumps everything, but this is a very close second.

Maintenance Round 2, Week 4, Day 1 – 5/16

Weight: 139.5 = up .8 pound

Measurements:
Bust: 36.5″ = no change
Waist: 31″ = up .75″
Hips: 40″ = no change

From other areas = down .25″

Ketostix: moderate

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 93
2-hour PP (after meal): 94

I really enjoyed my meal.

Maintenance Round 2, Week 4, Day 2 – 5/17

Weight: 138.9 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 85
2-hour PP (after meal): 95

Extremely busy day.

Maintenance Round 2, Week 4, Day 3 – 5/18

Weight: 138.5 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 90
2-hour PP (after meal): 87

I get up everyday thankful that I found SugarFree. It’s so liberating to know I’ve finally found the answer to (what used to be) my lifelong weight problem. What a blessing.

Maintenance Round 2, Week 4, Day 4 – 5/19

Weight: 139 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 97
2-hour PP (after meal): 98

Still enjoying Maintenance, but looking forward to my brief Protocol rotation.

Maintenance Round 2, Week 4, Day 5 – 5/20

Weight: 137.7 = down 1.3 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 84
2-hour PP (after meal): 90

I included some dark chocolate today with my meal. It was delicious, and to my surprise it did not raise my PP’s. That’s progress!

Maintenance Round 2, Week 4, Day 6 – 5/21

Weight: 136.9 = down .8 pound

Ketostix: moderate

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 94
2-hour PP (after meal): 106

I made Chicken Normandy for again for myself and DH. We both licked our plates, as it was even better this time, which is saying something since it was great the first time. 🙂

Maintenance Round 2, Week 4, Day 7 – 5/22

Weight: 137.5 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 92
2-hour PP (after meal): 96

I prepared dessert for my son’s class party and wasn’t even tempted to taste it. Sugar just didn’t have a hold on me anymore.

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

Weight: 137.5 = no change

Measurements:
Bust: 36″ = down .5″
Waist: 30″ = down .25″
Hips: 40″= no change

From other areas = down .25″

Meal:
— 12 oz. pork chop
— 9 oz. asparagus
— 8 oz. swiss chard
— .75 T duck fat
— .75 T butter
— 2 oz. lentils

Fitday Stats:
Calories: 791
Fat: 50.3 g (57%)
Carbs: 20.5 g (10%)
Protein: 64 g (33%)

Ketostix: moderate

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 106
2-hour PP (after meal): 94

Having just finished my second round of Maintenance, I decided to reflect on my progress towards a healthier me. Over the last thirty days of this cycle (eating loads of calories and great food) I lost three more inches of fat and 1.8 pounds – Woohoo! Going into it, I was convinced that Maintenance was there just to keep the new, lower set-point I’d reached at the end of my first round of Phase 1. A three-inch fat loss showed me how wrong I was. Maintenance is, as SugarFree reminds me from time to time, the real secret to not just “losing” fat and weight – but keeping it off forever. And my energy level has grown as well. I used to drink my energy in the form of caffeine, and without it was lethargic all day. Now I feel wonderful all day without it, and no longer go through the afternoon slumps I used to have even with it.

In reviewing my posts I see just how much progress I’ve made. From the moment SugarFree started giving me guidance until today I’ve lost at ten pounds and over 14.25 inches of body fat, increased my insulin sensitivity – and have done it without losing lean body mass. While I do not have all that much more to lose in the “fat” department, I still have lots of healing to do caused by starving myself, and by eating nearly zero carbs for so years, something I’ll never do again. I’m already able to handle carbs better than when I began Protocol, and I just need to let time heal all the damage. I am truly grateful to have found SugarFree. Thank you.

[Note: Diane, you’re welcome. But please remember, I may have cheered you on – but it’s you who are doing the all the hard work to win the race! :D]

Protocol Round 2, Week 1, Day 2 – 5/24

Weight: 137.5 = no change

Meal:
— 9.5 oz. steak
— 6 oz. artichoke hearts
— 8 oz. spinach
— .5 T duck fat
— .5 T butter
— 2 oz. brown rice

Fitday Stats:
Calories: 798
Fat: 52.1 g (59%)
Carbs: 23 g (11%)
Protein: 59.2 g (30%)

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 95
2-hour PP (after meal): 94

Thanks for your note, SugarFree – but I still think you’ve got the harder job. 🙂 Also, my recently purchased size ten pants are already loose, and I’m getting comments from co-workers on how slim I look!

Protocol Round 2, Week 1, Day 3 – 5/25

Weight: 136.2 = down 1.3 pounds

Meal:
— 8 oz. chicken livers
— 2 eggs, whole, raw
— 6 oz. collards
— 8 oz. broccoli
— 1.25 T duck fat
— 1.25 T butter
— 2.3 oz. black beans

Fitday Stats:
Calories: 773
Fat: 52 g (61%)
Carbs: 20 g (9%)
Protein: 58.8 g (30%)

Ketostix: moderate

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 109
2-hour PP (after meal): 97

My physical rehab for BBS is nearly done, and the muscle pain I’ve had for the last several years is now gone – a happy and welcome surprise.

Protocol Round 2, Week 1, Day 4 – 5/26

Weight: 136.5 = up .3 pound

Meal:
— 9 oz. Salmon
— 9 oz. asparagus
— 8 oz. Swiss Chard
— 1.25 T duck fat
— 1.5 T butter
— 2 oz. lentils

Fitday Stats:
Calories: 817
Fat: 52.5 g (57%)
Carbs: 20.5 g (10%)
Protein: 65.7 g (32%)

Ketostix: moderate

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 87
2-hour PP (after meal): 86

I really miss all the yummy – and oh, so satisfying fat I get to eat on Maintenance!

Protocol Round 2, Week 1, Day 5 – 5/27

Weight: 136.5 = no change

Meal:
— 14 oz. chicken thighs
— 6 oz. green beans
— 8 oz. kale
— 1 T duck fat
— 1 T butter
— 2 oz. sweet potato
— 1 oz. onion

Fitday Stats:
Calories: 827
Fat: 56.6 g (61%)
Carbs: 24.1 g (12%)
Protein: 55.3 g (27%)

Ketostix: moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 97
2-hour PP (after meal): 88

I made the chicken in my Instant Pot pressure cooker for the first time, and it was not only delicious, it took just minutes. I only ate white meat before Protocol (less fat meant lower calories, of course), but I love dark meat now. Thank you for the recipe, SugarFree.

Protocol Round 2, Week 2, Day 4 – 6/2

Weight: 135.6 = up .8 pound

Meal:
— 9 oz. salmon
— 6 oz. collards
— 8 oz. Swiss chard
— 1.5 T duck fat
— 1.5 T butter
— 2.3 oz. black beans

Fitday Stats:
Calories: 800
Fat: 52.3 g (59%)
Carbs: 19.2 g (10%)
Protein: 63 g (31%)

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 96
2-hour PP (after meal): 94

I like these low and steady blood glucose readings. 🙂

Protocol Round 2, Week 2, Day 3 – 6/1

Weight: 134.8 = down .5 pound

Meal:
— 8 oz. Chicken livers
— 6 oz. green beans
— 8 oz. broccoli
— 1.25 T duck fat
— 1.25 T butter
— 2 oz. brown rice
— 2 eggs

Fitday Stats:
Calories: 780
Fat: 51.8 g (60%)
Carbs: 23.8 g (12%)
Protein: 54.6 g (28%)

Ketostix: moderate

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 102
2-hour PP (after meal): 99

Another great day with lots of energy. I look forward to my first Body By Science workout this weekend.

Protocol Round 2, Week 2, Day 5 – 6/3

Weight: 135.4 = down .4 pound

Meal:
— 8.5 oz. salmon
— 9 oz. asparagus
— 8 oz. spinach
— 1.25 T duck fat
— 1.5 T butter
— 2 oz. lentils

Fitday Stats:
Calories: 798
Fat: 51.7 g (58%)
Carbs: 20.5 g (11%)
Protein: 62.7 g (31%)

Ketostix: moderate

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 86
2-hour PP (after meal): 93

I did my first two-minute plank today! Now I’m ready for my first real workout. I am so ready to exercise.

Protocol Round 2, Week 2, Day 6 – 6/4

Weight: 134 = down 1.4 pounds

Meal:
— 12 oz. pork chop
— 6 oz. green beans
— 8 oz. broccoli
— 1 T duck fat
— 1 T butter
— 2 oz. sweet potato

Fitday Stats:
Calories: 783
Fat: 52.3 g (60%)
Carbs: 21.4 g (11%)
Protein: 56.6 g (29%)

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 101
2-hour PP (after meal): 88

Did a BBS workout (not great, which SugarFree says is par for the course; it will take a few sessions to ‘get it’) but it was the first step to build back my physical strength. I am looking forward to a stronger me.

Protocol Round 2, Week 2, Day 7 – 6/5

Weight: 134 = no change

Meal:
— 8 oz. chicken livers
— 6 oz. collards
— 8 oz. Swiss chard
— 1.25 T duck fat
— 1.25 T butter
— 2 oz. brown rice
— 2 eggs

Fitday Stats:
Calories: 793
Fat: 52.5 g (60%)
Carbs: 23.5 g (12%)
Protein: 56.7 g (28%)

Ketostix: moderate

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 104
2-hour PP (after meal): 84

I slept like a baby and today I overhauled my closet, getting rid of my size 12’s and some of the bigger size 10’s. Wow, I never imagined this would be possible less than three months after starting Protocol!

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

Weight: 134 = no change

Measurements:
Bust: 35.5″ = down .5″
Waist: 29.25″ = down .75″
Hips: 40″ = no change

From other areas = down .25″

Ketostix: moderate

Blood Glucose:
Fasting: 78
2-hour PP (after meal): 81

I lost another 1.5 inches of fat and I’m the lowest weight I’ve been on a scale for at least a decade! I get lots of comments from co-workers now, especially when they watch me eat all this wonderful food. Love being back on Maintenance: a month of delicious calories and fat. 🙂

Maintenance Round 3, Week 1, Day 2 – 6/7

Weight: 134.4 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 96
2-hour PP (after meal): 87

I feel great. Sleeping well, lunch was delicious, life is good!

Maintenance Round 3, Week 1, Day 3 – 6/8

Weight: 134.4 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 86
2-hour PP (after meal): 96

I had sourdough bread with my chopped liver. The perfect combination. 🙂 And though I’m not yet good at creating new recipes, the ones I do make with SugarFree’s help are a highlight of each Maintenance phase.

Maintenance Round 3, Week 1, Day 4 – 6/9

Weight: 134.4 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 96
2-hour PP (after meal): 84

Took my blood pressure today and it was the lowest it’s been in a long time.

Maintenance Round 3, Week 1, Day 5 – 6/10

Weight: 134.4 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 101
2-hour PP (after meal): 99

I’m off work next week so I can cook my new Maintenance recipes and eat them the same day!

Maintenance Round 3, Week 1, Day 6 – 6/11

Weight: 134.7 = up .3 pound

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 102
2-hour PP (after meal): 114

I did my second BBS workout correctly today and it felt good. It was also great being able to get to the gym and back home in just thirty minutes.

SugarFree told me my blood sugars would increase due to cortisol rising from my workout, which depresses my insulin levels so my blood sugars rise. And they sure did.

Maintenance Round 3, Week 1, Day 7 – 6/12

Weight: 134.5 = down . 2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 126
2-hour PP (after meal): 104

Another great Sunday. I’m starting on my meditation journey this week. So much to learn but what great benefits!

Maintenance Round 3, Week 2, Day 1 – 6/13

Weight: 135.2 = up .7 pound

Measurements:
Bust: 35.5″ = no change
Waist: 29.25″ = no change
Hips: 40″ = no change

From other areas = up .5″

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 114
2-hour PP (after meal): 111

Slept really well after my first meditation.

Maintenance Round 3, Week 2, Day 2 – 6/14

Weight: 135.2 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 93
2-hour PP (after meal): 108

I had a great day.

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

Weight: 135.2 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 112
2-hour PP (after meal): 123

Oops. I ate more bread than I was on my menu. But boy, was it a delicious sourdough!

Maintenance Round 3, Week 2, Day 4 – 6/16

Weight: 135 = down .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 102
2-hour PP (after meal): 100

Much better meter readings today. Happy camper!

Maintenance Round 3, Week 2, Day 5 – 6/17

Weight: 135 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 120
2-hour PP (after meal): 110

Lots to do, but having a hard time getting started.

Maintenance Round 3, Week 2, Day 6 – 6/18

Weight: 135 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 95
2-hour PP (after meal): 94

Looks like my workouts are on hold until I see a chiropractor. Turns out I have a problem with both shoulders that I’ve lived with for years without telling anyone. All was well until I started exercising, which increased the inflammation I must have there. That increased my cortisol, which depressed my insulin, which caused my suddenly high blood sugars — rather than the BBS workout itself as SugarFree first thought. No more “getting used to” symptoms! I’ll get this fixed so I can return to the workouts with better BG readings. The only reason they’re good today is because SugarFree had me stop everything, even planks.

Maintenance Round 3, Week 2, Day 7 – 6/19

Weight: 135.5 = up .5 pound

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 86
2-hour PP (after meal): 92

Had a great Father’s Day. Enjoyed my Chopped Liver while others munched on pizza, but rather than feel deprived, I felt empowered that I was doing something good for my body!

Maintenance Round 3, Week 3, Day 1 – 6/20

Weight: 135.5 = no change

Measurements:
Bust: 35.5″ = no change
Waist: 29.5″ = up .25″
Hips: 40″ = no change

From other areas = no change

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 109
2-hour PP (after meal): 90

My waist is up a bit due to all the excess cortisol. But I get great comments about all the food I eat while losing inches. Folks ask me how I’m doing it, and I tell them, but it’s hard to convince people about all the lies they’ve been fed. 🙂

Maintenance Round 3, Week 3, Day 2 – 6/21

Weight: 135.5 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 99
2-hour PP (after meal): 87

Reducing my starch carbs a bit has lowered my blood sugars temporarily, but they won’t really improve until the inflammation from my shoulders decreases.

Maintenance Round 3, Week 3, Day 3 – 6/22

Weight: 135.5 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 96
2-hour PP (after meal): 106

I finally understand that my problem isn’t going away, as I was hoping would happen by just letting it calm back down. Wrong! I’ve been managing my symptoms all these years without knowing I had a physical problem. But SugarFree helped me realize my high blood sugars have been a blessing because they shed light on all the inflammation in my body. The “silent killer.” Now I’ll get a diagnosis and be able to fix the problem.

Maintenance Round 3, Week 3, Day 4 – 6/23

Weight: 134.7 = down .8 pound

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 91
2-hour PP (after meal): 102

The diagnosis is in: degenerative ligaments caused by my particular sitting position in my profession. Also, I have early-stage arthritis and a bone spur in my shoulder. I’ll be doing lots of research to find the best way to treat it all, and have ordered some of the anti-inflammatories from the Supplement’s page. Meanwhile, no further exercise until I begin Physical Therapy and get suggestions to help improve everything.

Maintenance Round 3, Week 3, Day 5 – 6/24

Weight: 134.4 = down .3 pound

Ketostix: moderate

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 96
2-hour PP (after meal): 87

I spent the day driving and then on my feet helping my daughter pack and move. Now my foot hurts, and I’ll be making an appointment with a podiatrist, too. Getting old is not for the faint of heart. 🙂

Maintenance Round 3, Week 3, Day 6 – 6/25

Weight: 134.1 = down .3 pound

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 92
2-hour PP (after meal): 103

Another long day.

Maintenance Round 3, Week 3, Day 7 – 6/26

Weight: 133.7 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 92
2-hour PP (after meal): 96

Thankful for some much-needed down time!

Maintenance Round 3, Week 4, Day 1 – 6/27

Weight: 135.4 = up 1.8 pounds

Measurements:
Bust: 35.5″ = no change
Waist: 29″ = down .25″
Hips: 40″ = no change

From other areas = down .25″

Ketostix: moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 91
2-hour PP (after meal): 99

I lost another half-inch of fat this week. I’ve been off-kilter with all my traveling this weekend, and I’m ready for a return to the routine.

Maintenance Round 3, Week 4, Day 2 – 6/28

Weight: 134.4 = down 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 98
2-hour PP (after meal): 100

I started taking my new anti-inflammatory supplements. SugarFree says it will be about four weeks before I feel the effects.

Maintenance Round 3, Week 4, Day 3 – 6/29

Weight: 134.6 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 98
2-hour PP (after meal): 93

Saw the podiatrist today. I need to do some stretching in order to lengthen my Achilles tendon. Follow-up in four weeks.

Maintenance Round 3, Week 4, Day 4 – 6/30

Weight: 134.2 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 91
2-hour PP (after meal): 103

Got a script for PT from my orthopedist. He said I was smart in trying to head off the pain that this will cause me soon (though I have none now, just ‘grinding’) if I am not proactive in strengthening the muscles around my shoulder joints. I really appreciate SugarFree  encouraging me to get a diagnosis of the problem I’ve had (and ignored) for the last seven years.

Maintenance Round 3, Week 4, Day 5 – 7/01

Weight: 134.2 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 101
2-hour PP (after meal): 88

A good end to a great week. My blood sugars (and therefore my inflammation) are better, I now have answers (and an action plan) for my foot/shoulder issues, and it’s time to celebrate the 4th of July! I feel truly blessed.

Maintenance Round 3, Week 4, Day 6 – 7/02

Weight: 135.2 = up 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 103
2-hour PP (after meal): 97

I enjoyed a “revised” version of a new recipe that SugarFree helped tweak to make  palatable. It is sad that cooking is a lost art to my generation and by default, the one I’ve raised — and is part of the obesity epidemic. But I plan to share what SugarFree is teaching me with my daughters. 🙂

Maintenance Round 3, Week 4, Day 7 – 7/03

Weight: 135.2 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 105
2-hour PP (after meal): 101

Enjoyed working around the house with lots of energy.

Protocol Round 3, Week 1, Day 1 – 7/04

Weight: 135.6 = up .4 pound

Measurements:
Bust: 35.5″ = no change
Waist: 29.5″ = up .25″
Hips: 40″ = no change

From other areas = up .25″

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 105
2-hour PP (after meal): 111

I went to a family gathering that always includes lots of sugary carbohydrate foods, but I enjoyed it just as much without the sugar. With SugarFree’s help I planned my menu (including quietly rinsing the sauce off my ribs before eating them, and bringing my own strawberries and real whipped cream) and was able to stay away from the desserts my body no longer craves. Plus, since most of the extended family hadn’t seen me since Thanksgiving, I got many compliments about my new, slimmer figure. For the first time a get-together was about the fellowship rather than the food – and I actually enjoyed having my picture taken. 🙂 To top it off, my PP’s were not as bad as I was expecting them to be. Win, Win! Now, on to Protocol Round 3.

Protocol Round 3, Week 1, Day 1 – 7/05

Weight: 135.1 = down .5 pound

Meal:
— 9 oz. salmon
— 9 oz. asparagus
— 8 oz. spinach
— 1.25 T duck fat
— 1.25 T butter
— 2 oz. lentils

Fitday Stats:
Calories: 791
Fat: 49.6 g (57%)
Carbs: 20.5 g (10%)
Protein: 65.7 g (33%)

Ketostix: small

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 107
2-hour PP (after meal): 108

My PP’s continue to show the residual hit from yesterday’s indulgence. They’ll hopefully return to normal in a day or two.

Protocol Round 3, Week 1, Day 2 – 7/6

Weight: 135.1 = no change

Meal:
— 8 oz. chicken livers
— 2 large eggs
— 1.25 T duck fat
— 1.25 T butter
— 6 oz. collards
— 8 oz. Spinach
— 2 oz. black beans

Fitday Stats:
Calories: 783
Fat: 52 g (60%)
Carbs: 20 g (10%)
Protein: 58.8 g (30%)

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 100
2-hour PP (after meal): 94

Pleased with today’s PP’s. Now that I’m back on Protocol I was a little hungry last evening right before bed, but not at all when I woke this morning.

Protocol Round 3, Week 1, Day 3 – 7/7

Weight: 134 = down 1.1 pounds

Meal:
— 10 oz. steak, top sirloin
— 6 oz. artichoke hearts
— 8 oz. chard
— .5 T oz. duck fat
— .5 T oz. butter
— 2 oz. sweet potato

Fitday Stats:
Calories: 815
Fat: 53.7 g (59%)
Carbs: 21.4 g (11%)
Protein: 61.4 g (30%)

Ketostix: small

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 114
2-hour PP (after meal): 104

Wow – high PP’s! A combination of carry-over from my holiday meal, and the lower fat on Phase 1.

Protocol Round 3, Week 1, Day 5 – 7/8

Weight: 133.4 = down .6 pound

Meal:
— 15 oz. chicken thighs
— 9 oz. asparagus
— 8 oz. kale
— .5 T duck fat
— .5 T butter

Fitday Stats:
Calories: 709
Fat: 47 g (59%)
Carbs: 9.9 g (6%)
Protein: 61.6 g (35%)

Ketostix: moderate

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 86
2-hour PP (after meal): 93

I so love chicken thighs now that SugarFree taught me how to cook, and not overcook them. Delicious! I was a little hungry again before going to bed, but it was just a reminder that my body was going to feed itself while I was asleep. And it did.

Protocol Round 3, Week 1, Day 6 – 7/9

Weight: 133 = down .4 pound

Meal:
— 12 oz. pork chop
— 6 oz. green beans
— 8 oz. broccoli
— 1 T duck fat
— 1 T butter

Fitday Stats:
Calories: 774
Fat: 52.3 g (61%)
Carbs: 10 g (5%)
Protein: 55.7 g (29%)

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 91
2-hour PP (after meal): 89

I visited a friend whom I haven’t seen since starting Protocol. She was amazed at how slim I’ve become, and couldn’t believe that I was going to eat all that food! Sticking to the program is so easy for me while traveling. I love this way of eating. 🙂

Protocol Round 3, Week 1, Day 7 – 7/10

Weight: 133.2 = up .2 pound

Meal:
— 8 oz. chicken livers
— 6 oz. collards
— 8 oz. chard
— 1.25 T duck fat
— 1.25 T butter
— 2 eggs
— 2 oz. lentils

Fitday Stats:
Calories: 731
Fat: 52 g (64%)
Carbs: 10.5 g (6%)
Protein: 55.3 g (30%)

Ketostix: small

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 100
2-hour PP (after meal): 93

Glad to be home after traveling.

Protocol Round 3, Week 2, Day 1 – 7/11

Weight: 133.2 = no change

Measurements:
Bust: 35.5″ = no change
Waist: 29.25″ = down .25″
Hips: 39.75″ = down .25″

From other areas = down .5″

Meal:
— 9 oz. salmon
— 6 oz. artichoke hearts
— 8 oz. spinach
— 1.25 T duck fat
— 1.25 T butter
— 2 oz. brown rice

Fitday Stats:
Calories: 758
Fat: 47 g (56%)
Carbs: 23 g (12%)
Protein: 60.8 g (32%)

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 114
2-hour PP (after meal): 105

Lost the inch I previously regained, yay me! But even more exciting is that SugarFree visited with one of my daughters who will now hopefully be able to do Protocol with me. Unfortunately, she picked up a lot of unhealthy habits from dear ol’ mom and has the same type of eating disorder I did before starting Protocol. Now it’s time to teach her what I’ve learned from SugarFree. I wish I had found this blog when I was her age!

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

Weight: 132.5 = down .7 pound

Meal:
— 10 oz. steak, top sirloin
— 6 oz. green beans
— 8 oz. chard
— .5 T oz. duck fat
— .5 T oz. butter
— 1 oz. sweet potato

Fitday Stats:
Calories: 772
Fat: 52.6 g (59%)
Carbs: 15.7 g (11%)
Protein: 59 g (30%)

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 107
2-hour PP (after meal): 100

I’m a little tired today from getting up really early, but feel good today. And I enjoyed another great meal. I do miss all the good fat on Maintenance, though.

Protocol Round 3, Week 2, Day 3 – 7/13

Weight: 132.5 = no change

Meal:
— 8 oz. chicken livers
— 2 large eggs
— 1.25 T duck fat
— 1.25 T butter
— 6 oz. collards
— 8 oz. broccoli
— 2 oz. black beans

Fitday Stats:
Calories: 783
Fat: 52 g (60%)
Carbs: 20 g (10%)
Protein: 58.8 g (30%)

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 100
2-hour PP (after meal): 99

Made it through another meal of chicken livers. It’s still not my favorite. And it’s funny how I so look forward to Maintenance where I eat so much more fat, when it was only a short four months ago I almost rebelled when SugarFree told me how much fat I would eat. I’m so glad I was open to learning from her.

Protocol Round 3, Week 2, Day 4 – 7/14

Weight: 131.9 = down .6 pound

Meal:
— 13 oz. pork chop
— 6 oz. green beans
— 8 oz. kale
— .5 T duck fat
— 1 T butter
— 2 oz. lentils

Fitday Stats:
Calories: 810
Fat: 52 g (58%)
Carbs: 20.6 g (10%)
Protein: 64.9 g (32%)

Ketostix: moderate

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 104
2-hour PP (after meal): 89

Another great day on Protocol. Better meter readings, too.

Protocol Round 3, Week 2, Day 5 – 7/15

Weight: 131.6 = down .3 pound

Meal:
— 15 oz. chicken thighs
— 6 oz. collards
— 8 oz. spinach
— .5 T duck fat
— .5 T butter
— 2 oz. brown rice

Fitday Stats:
Calories: 733
Fat: 45.6 g (56%)
Carbs: 22.7 g (12%)
Protein: 57.9 g (32%)

Ketostix: moderate

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 96
2-hour PP (after meal): 98

Love my chicken thighs now. Hubby does, too. 🙂 Today’s the four-month anniversary of my starting Protocol, and SugarFree tells me I’m not far from going onto Lifetime Maintenance. The time has flown by.

[Note: Congratulation, Diane, for coming so far so fast. And you have another spectacular reason to celebrate: you’ve now lost well over ten percent of your total body weight. A great achievement that most doctors wish their patients could do in a year – and you’ve done it in just four months. Yay you! :D]

Protocol Round 3, Week 2, Day 6 – 7/16

Weight: 131.1 = down .5 pound

Meal:
— 10 oz. steak
— 6 oz. green beans
— 8 oz. chard
— .5 T oz. duck fat
— .5 T oz. butter
— 2 oz. black beans

Fitday Stats:
Calories: 799
Fat: 52.6 g (59%)
Carbs: 19.5 g (10%)
Protein: 62 g (31%)

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 101
2-hour PP (after meal): 100

Meter readings continue to improve.

Protocol Round 3, Week 2, Day 7 – 7/17

Weight: 131.1 = no change

Meal:
— 8 oz. chicken liver
— 6 oz. collards
— 8 oz. broccoli
— 2 eggs
— 1.25 T duck fat
— 1.25 T butter
— 1 oz. sourdough bread

Fitday Stats:
Calories: 756
Fat: 52.3 g (62%)
Carbs: 15.1 g (8%)
Protein: 56.1 g (30%)

Ketostix: moderate

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 102
2-hour PP (after meal): 100

I made a modified “faux” chopped liver today, which tasted much better than I thought it would. Liver meals are getting better with SugarFree’s suggestions for spices and cooking techniques. Knowing it’s helping to make me healthier makes it more palatable. I think of it as medical food.

Maintenance Round 4, Week 1, Day 1 – 7/18

Weight: 131.5 = up .4 pound

Measurements:
Bust: 35.25″ = down .25″
Waist: 29″ = down .25″
Hips: 39″ = down .75″

From other areas = down .5″

Ketostix: moderate

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 105
2-hour PP (after meal): 92

Another round of Protocol behind me, and a little less “behind” on me. LOL. But I’m truly excited about my progress: I lost nearly two more inches of fat!

Maintenance Round 4, Week 1, Day 2 – 7/19

Weight: 130.5 = down .1 pound

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 98
2-hour PP (after meal): 91

I love being back on Maintenance. Fat, fat, fat, glorious fat. On the fork, not on me! 🙂

Maintenance Round 4, Week 1, Day 3 – 7/20

Weight: 130.8 = up .3 pound

Ketostix: moderate

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 92
2-hour PP (after meal): 104

Lots of energy.

Maintenance Round 4, Week 1, Day 4 – 7/21

Weight: 130.8 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 96
2-hour PP (after meal): 87

Good PP’s today. I continue to work with my physical therapist and create new recipes to eat on Maintenance.

Maintenance Round 4, Week 1, Day 5 – 7/22

Weight: 129.8 = down .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 97
2-hour PP (after meal): 106

I got to eat fresh tomato – something I haven’t had in almost a year. I was delicious! Plus, I’m in the 120’s. 🙂 Probably won’t last long – for now – but it feels great.

Maintenance Round 1, Week 1, Day 6 – 7/23

Weight: 129.8 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 87
2-hour PP (after meal): 103

Worked hard in the heat, so I had trouble finishing all my food. That’s unusual for me since I can ordinarily eat everything and maybe more without feeling too full.

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

Weight: 129.3 = down .5 pound

Ketostix: small

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 105
2-hour PP (after meal): 93

Prepared Chicken Normandy for my family today. It was a hit!

Maintenance Round 1, Week 2, Day 1 – 7/25

Weight: 130.3 = up 1 pound

Measurements:
Bust: 35.25″ = no change
Waist: 29″ = no change
Hips: 39″ = no change

From other areas = no change

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 96
2-hour PP (after meal): 100

Another great week of Maintenance and I feel great. Some of the slacks I had taken in a month ago are already too big for me again. Wonderful!

Maintenance Round 4, Week 2, Day 2 – 7/26

Weight: 129.8 = down .5 pound

Ketostix: small

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 102
2-hour PP (after meal): 97

Stressful day. Not enough hours in the day! But I feel great physically. Had no trouble eating all my food.

Maintenance Round 4, Week 2, Day 3 – 7/27

Weight: 129.3 = down .5 pound

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 94
2-hour PP (after meal): 96

Found lots of size ten slacks in the storage room where they went when they were too small for me. Now they’re too big! Can’t say I hate to see them go. 🙂

Maintenance Round 4, Week 2, Day 3 – 7/27

Weight: 129.1 = down .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 105
2-hour PP (after meal): 99

Tried on the “skinny” jeans SugarFree had me to purchase at the beginning of Protocol and was able to get them on, zipped, and only slightly tight. But it felt wonderful just to be able to put them on. The day I got them I could hardly get them half-way up my thighs.

Maintenance Round 4, Week 2, Day 5 – 7/29

Weight: 129.5 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 102
2-hour PP (after meal): 92

Traveling again. Restaurant food was not very good. I’ve learned to make a mean rib eye for myself on Protocol. Thanks, SugarFree. 🙂

Maintenance Round 4, Week 2, Day 6 – 7/30

Weight: 129.5 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 99
2-hour PP (after meal): 87

It was a productive weekend. It’s much more fun wearing light clothing and not trying to cover up your body. For the first time in eons I’m wearing white capri’s. So much cooler than black.

Maintenance Round 4, Week 2, Day 7 – 7/31

Weight: 131.1 = up 1.6 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 97
2-hour PP (after meal): 103

Another day out in the heat, but I enjoyed shopping with my girls. I’m excited that my daughter will soon start Protocol! I look forward to seeing her change habits that are so destructive to her health and to watch her thrive with SugarFree’s help.

Maintenance Round 4, Week 3, Day 1 – 8/1

Weight: 130.5 = down .6 pound

Measurements:
Bust: 35.25″ = no change
Waist: 29″ = no change
Hips: 39″ = no change

From other areas = no change

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 94
2-hour PP (after meal): 104

No measurement changes this week, but that’s okay – I love last week’s measurements! If they didn’t ever move again I’d be just as thrilled. Because being able to eat all this wonderful week every day, every week with no regain is the wonderful part.

Maintenance Round 4, Week 3, Day 3 – 8/2

Weight: 129.5 = down 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 100
2-hour PP (after meal): 95

Today my coworker said: “You’re looking so skinny.” It doesn’t get any better than that! 🙂

Maintenance Round 4, Week 3, Day 3 – 8/3

Weight: 129.5 = no change

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 99
2-hour PP (after meal): 96

A good day and good meter readings.

Maintenance Round 4, Week 3, Day 4 – 8/4

Weight: 129.6 = up .1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 94
2-hour PP (after meal): 96

I ordered a new toy – an Omcrom Body Composition Monitor scale that measures weight, fat percent and hydration, BMI, bone density, biological age and most important (because it’s the most dangerous kind of fat: Visceral. Only someone on Protocol would be excited about a new scale. Now I can watch my fat go down, down, down!

Maintenance Round 4, Week 3, Day 5 -8/5

Weight: 129.5 = down .1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 98
2-hour PP (after meal): 99

I enjoyed my Instant Pot spareribs today. Am already looking forward to making them again.

Maintenance Round 4, Week 3, Day 6 – 8/6

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 91
2-hour PP (after meal): 102

Physically a tough day. Protocol helps me get through days like today. 🙂

Maintenance Round 4, Week 3, Day 7 – 8/7

Weight: 130.8 = up 1.3 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 99
2-hour PP (after meal): 96

Today I reorganized the house. It does a lot for me mentally when it’s in order, or at least on the road to recovery. I need to get back in the habit of my meditation. Been remiss for the last few weeks and it’s starting to show.

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

Weight: 130.6 = down .2 pound

Measurements:
Bust: 35.25″ = no change
Waist: 28.75″ = down .25″
Hips: 39″ = no change

From other areas = down 1.5″

Ketostix: moderate

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

This is one weekend I’m glad has come and gone. It’s sad when you have to go back to work to get some rest. But my measurements are rejuvenating: Down another 1.75 inches and I can now brag about having a twenty-eight inch waist. Woohoo!

Maintenance Round 4, Week 4, Day 2 – 8/9

Weight: 130.6 = no change

Ketostix: moderate

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

A delicious meal today.

Maintenance Round 4, Week 4, Day 3 – 8/10

Weight: 130.6 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 93
2-hour PP (after meal): 92

A bit low on energy but my meal was filling.

Maintenance Round 4, Week 4, Day 4 – 8/11

Weight: 131 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 97
2-hour PP (after meal): 93

I feel really well and rested. Enjoyed my chicken thighs tremendously.

Maintenance Round 4, Week 4, Day 5 – 8/12

Weight: 130.3 = down .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 90
2-hour PP (after meal): 82

I was up and going at 4 a.m. so I was really hungry by the time I ate my meal. And I could have eaten more, which is surprising since there is a lot of food on Maintenance.

Maintenance Round 4, Week 4, Day 6 – 8/13

Weight: 129.6 = down .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 100
2-hour PP (after meal): 113

I made a new recipe: Cheese Souffle. Felt like a real cook today!

Maintenance Round 4, Week 4, Day 7 – 8/14

Weight: 129.6 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 99
2-hour PP (after meal): 98

I feel great and ready for my next round of Protocol.

Protocol Round 4, Week 1, Day 1 – 8/15

Weight: 129.6 = no change

Measurements:
Bust: 35.25″ = no change
Waist: 28.75″ = no change
Hips: 39″ = no change

Total from other areas: no change

Meal:
— 13 oz. pork chop
— 8 oz. spinach
— 6 oz. collards
— .75 T butter
— .75 T duck fat
— 2 oz. black beans

Fitday Stats:
Calories: 785
Fat: 49.2 g (56%)
Carbs: 19.2 g (10%)
Protein: 65.8 g (34%)

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 109
2-hour PP (after meal): 105

Protocol amazes me. A month of Maintenance with lots of calories, yet I still continued to lose inches of fat and weight. I began using a new meter and it’s running a bit higher than the old one. SugarFree says it’s not a problem, so I won’t worry about it.

Protocol Round 4, Week 1, Day 2 – 8/16

Weight: 129.3 = down .3 pound

Meal:
— 14 oz. chicken thighs
— 6 oz. asparagus
— 8 oz. Swiss chard
— .75 T duck fat
— .75 T butter
— 2 oz. brown rice

Fitday Stats:
Calories: 791
Fat: 51.3 g (58%)
Carbs: 22.9 g (12%)
Protein: 59.4 g (30%)

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 107
2-hour PP (after meal): 105

Busy day, but the one thing I don’t have to worry about is what to eat for lunch – I figured out today’s meal yesterday. It’s become second nature and easy to follow Protocol. 🙂

Protocol Round 4, Week 1, Day 3 – 8/17

Weight: 129.6 = up .3 pound

Meal:
— 8 oz. chicken livers
— 6 oz. collards
— 8 oz. Swiss chard
— 1 T duck fat
— 1.25 T butter
— 3 oz. lentils
— 2 eggs

Fitday Stats:
Calories: 846
Fat: 54.5 g (58%)
Carbs: 26.4 g (12%)
Protein: 62.4 g (30%)

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 108
2-hour PP (after meal): 103

A little hungry before eating today, but that’s because I’m not yet back in lipolysis.

Protocol Round 4, Week 1, Day 4 – 8/18

Weight: 129.3 = down .4 pound

Meal:
— 9 oz. salmon
— 6 oz. green beans
— 8 oz. broccoli
— 1.5 T duck fat
— 1.5 T butter
— 2 oz. sweet potato

Fitday Stats:
Calories: 783
Fat: 51.6 g (59%)
Carbs: 21.4 g (11%)
Protein: 58.2 g (30%)

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 121
2-hour PP (after meal): 106

I slept really well. I really enjoy my meals, and this one in particular. People are still amazed at how much I eat yet how slim I’ve become.

Protocol Round 4, Week 1, Day 5 – 8/19

Weight: 128.6 = down 1 pound

Meal:
— 9 oz. beef, top sirloin
— 6 oz. collards
— 6 oz. spinach
— .5 T duck fat
— .5 T butter
— 1 oz. sweet potato
— 1 corn on the cob
— 2 oz. chocolate meringue pie

Fitday Stats:
Calories: 1122.5
Fat: 60.1 g (59%)
Carbs: 78.6 g (11%)
Protein: 66.8 g (30%)

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 110
2-hour PP (after meal): 97

We had company tonight and with SugarFree’s helpful suggestions I prepared a great dinner enjoyed by all. I even had a tiny piece of the homemade chocolate pie brought by our guests, and it was truly delicious.

Protocol Round 4, Week 1, Day 6 – 8/20

Weight: 128.6 = no change

Meal:
— 9 oz. salmon
— 8 oz. spinach
— 3 oz. sugar snap peas
— 1.25 T duck fat
— 1.5 T butter
— 2 oz. rice

Fitday Stats:
Calories: 751
Fat: 48.9 g (59%)
Carbs: 19 g (10%)
Protein: 58.8 g (31%)

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 112
2-hour PP (after meal): 99

I ate two starch carbs instead of one, and my 1-hour PP reflects it.

Protocol Round 4, Week 4, Day 7 – 8/21

Weight: 128 = down .6 pound

Meal:
— 8 oz. chicken livers
— 2 large eggs
— 1 T duck fat
— 1 T butter
— 6 oz. collards
— 8 oz. Swiss chard
— 2 oz. black beans

Fitday Stats:
Calories: 783
Fat: 46.5 g (53%)
Carbs: 28.4 g (15%)
Protein: 62.8 g (32%)

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 105
2-hour PP (after meal): 101

One of the great things about Protocol: when you get super busy you are the only one who does not have to stop and have dinner. One distraction after another, but at least it wasn’t what to eat!

Protocol Round 4, Week 2, Day 1 – 8/22

Weight: 128.2 = up .2 pound

Measurements:
Bust: 35″ = down .25″
Waist: 28.5″ = down .25″
Hips: 39″ = no change

Total from other areas = down .5″

Meal:
— 12 oz. pork chop
— 8 oz. broccoli
— 6 oz. green beans
— .75 T duck fat
— .75 T butter
— 2 oz. lentils

Fitday Stats:
Calories: 868
Fat: 50.9 g (53%)
Carbs: 35.7 g (16%)
Protein: 66.8 g (31%)

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 107
2-hour PP (after meal): 100

Another great week of Protocol behind me. Lost another inch of fat!

Protocol, Round 4, Week 2, Day 2 – 8/23

Weight: 127.2 = down 1 pound

Meal:
— 9 oz. salmon
— 6 oz. collards
— 8 oz. chard
— 1.25 T duck fat
— 1.5 T butter
— 2 oz. white potato

Fitday Stats:
Calories: 813
Fat: 49.6 g (55%)
Carbs: 27.1 g (13%)
Protein: 64.5 g (32%)

Ketostix: large

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 96
2-hour PP (after meal): 97

It’s sad that I deprived myself of white potatoes for a long time before starting Protocol that I never remember it an option. SugarFree has to remind me to have it, but I’m glad she did. And O.M.G. – I’m down to 127 pounds! When I began, starving myself for years and never losing anything, I never would have believed I would be here today, less than six months later. 😀

Protocol Round 4, Week 2, Day 3 – 8/24

Weight: 127 = down .2 pound

Meal:
— 8 oz. chicken livers
— 9 oz. asparagus
— 8 oz. spinach
— 1 T duck fat
— 1 T butter
— 2 oz. lentils
— 2 eggs

Fitday Stats:
Calories: 841
Fat: 50.2 g (54%)
Carbs: 29.5 g (14%)
Protein: 67.9 g (32%)

Ketostix: medium

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 106
2-hour PP (after meal): 98

Slept very well again, and received more compliments from a different co-worker. That feels so good!

Protocol Round 4, Week 2, Day 4 – 8/25

Weight: 126.4 = down .6 pound

Meal:
— 14 oz. chicken thighs
— 6 oz. collards
— 8 oz. kale
— .5 T duck fat
— .75 T butter
— 2 oz. onion
— 2 oz. tomato

Fitday Stats:
Calories: 863
Fat: 49.7 g (52%)
Carbs: 38.9 g (18%)
Protein: 64.9 g (30%)

Ketostix: moderate

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 107
2-hour PP (after meal): 96

I bought my first pair of size 6 pants! Size S.I.X. White and black hounds tooth. I can’t even remember the last time I bought anything but a solid color in pants. Like in FOREVER. I can’t wait to try on the skinny jeans SugarFree had me buy when I began this journey.

Protocol Round 4, Week 2, Day 5 – 8/26

Weight: 126.4 = no change

Meal:
— 10 oz. salmon
— 6 oz. green beans
— 8 oz. chard
— 1.25 T duck fat
— 1.5 T butter
— 2 oz. sweet potatoes

Fitday Stats:
Calories: 848
Fat: 50.5 g (54%)
Carbs: 29.9 g (14%)
Protein: 68.4 g (32%)

Ketostix: moderate

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 110
2-hour PP (after meal): 97

Another great day on Protocol. Feel wonderful with high energy. Slept well as always.

Protocol Round 4, Week 2, Day 6 – 8/27

Weight: 125.8 = down .6 pound

Meal:
— 10 oz. beef sirloin
— 6 oz. collards
— 8 oz. spinach
— .5 T duck fat
— .5 T butter
— 2 oz. brown rice

Fitday Stats:
Calories: 891
Fat: 54.7 g (55%)
Carbs: 30.9 g (14%)
Protein: 68.7 g (31%)

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 113
2-hour PP (after meal): 109

I prefer a juicy rib eye, but my sirloin steak tasted great.

Protocol Round 4, Week 2, Day 7 – 8/28

Weight: 124.8 = down 1 pound

Meal:
— 8 oz. chicken liver
— 6 oz. artichoke hearts
— 8 oz. chard
— 2 eggs
— 1 T duck fat
— l T butter
— 2 oz. lentils

Fitday Stats:
Calories: 830
Fat: 50.5 g (55%)
Carbs: 29.9 g (14%)
Protein: 63.9 g (30%)

Ketostix: small

Blood Glucose:
Fasting: 71
1-hour PP (after meal): 105
2-hour PP (after meal): 98

Now that my PT is almost over, my next task before restarting BBS are full push-ups. I need to do fifteen in a row. Gulp. Today I did two – and I was thrilled to do it. SugarFree says you have to start somewhere. 🙂

Maintenance Round 5, Week 1, Day 1 – 8/29

Weight: 125.2 = up . 4 pound

Measurements:
Bust: 34.5″ = down .5
Waist: 28″ = down .5″
Hips: 38.25″ = down .75″

Total from other areas = down 3.5″

Ketostix: moderate

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 98
2-hour PP (after meal): 88

I’m really excited about the results of this round of Protocol as I was not expecting this much fat loss: 5.25 inches – woo hoo! I thought losses would continue, but would slow down as I get close to my body’s natural shape. I was also able to wear my skinny jeans very comfortably this morning, so I’m officially a size 6/7. If I didn’t see it with my own eyes, I wouldn’t believe it. But I’m just as excited that it’s Shelby’s first day of Protocol – her own journey to health – which I hope will be as wonderful as my own. 🙂

Maintenance Round 5, Week 1, Day 2 – 8/30

Weight: 125.2 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 108
2-hour PP (after meal): 93

I’m back on Maintenance, and I love me some fat! I sure have come to cherish it. LOL.

Maintenance Round 5, Week 1, Day 3 – 8/31

Weight: 124.8 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 116
2-hour PP (after meal): 105

I love bread but it doesn’t love me back – yet. 🙂

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

Weight: 124.8 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 97
2-hour PP (after meal): 101

Slept well and feel great. I used to hate getting on the scale – but I absolutely love it these days!

Maintenance Round 5, Week 1, Day 5 – 9/2

Weight: 125 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 97
2-hour PP (after meal): 99

Another wonderful day on Protocol.

Maintenance Round 5, Week 1, Day 6 – 9/3

Weight: 124.6 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 110
2-hour PP (after meal): 101

I’ve learned how to make another delicious recipe: Shrimp Scampi. It was decadent!
Thank you, SugarFree. I never thought I’d be able to eat all this amazing food and not regain weight or fat!

Maintenance Round 5, Week 1, Day 7 – 9/4

Weight: 125.2 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 113
2-hour PP (after meal): 101

Enjoyed a great meal with my family. It’s been a beautiful Labor Day weekend.

Maintenance Round 5, Week 2, Day 1 – 9/5

Weight: 125.6 = up .4 pound

Measurements:
Bust: 34.5″ = no change
Waist: 28″ = no change
Hips: 38.25″ = no change

Total from other areas = down .25″

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 107
2-hour PP (after meal): 93

I took my lunch with me when visiting, and my Dad demanded that I share! Good thing I brought extra. 🙂

Maintenance Round 5, Week 2, Day 2 – 9/6

Weight: 125.4 = down .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 101
2-hour PP (after meal): 100

It was hard to get back to a work routine after a three-day weekend.

Maintenance Round 5, Week 2, Day 3 – 9/7

Weight: 124.8 = down .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 103
2-hour PP (after meal): 87

I added watermelon to my menu. Yum. It was wonderfully sweet, but didn’t spike my blood sugar!

Maintenance Round 5, Week 2, Day 4 – 9/8

Weight: 124.4 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 106
2-hour PP (after meal): 85

I slept well and had lots of energy this morning.

Maintenance Round 5, Week 2, Day 5 – 9/9

Weight: 124.2 = down .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 88
2-hour PP (after meal): 106

Enjoyed my meal -but while that’s been true throughout Protocol, in the Maintenance phase that goes double. Or triple. I have triple the fat, and I love every bite of it!

Maintenance Round 5, Week 2, Day 6 – 9/10

Weight: 124.8 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 99
2-hour PP (after meal): 106

I went out of town, and found it hard to cook in a different kitchen.

Maintenance Round 5, Week 2, Day 7 – 9/11

Weight: 124.8 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 112
2-hour PP (after meal): 105

Glad to be home.

Maintenance Round 5, Week 3, Day 1 – 9/12

Weight: 124.8 = no change

Measurements:
Bust: 34.5″ = no change
Waist: 28″ = no change
Hips: 38.25″ = no change

Total from other areas = up .25″

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 97
2-hour PP (after meal): 94

Another enjoyable week of Maintenance.

Maintenance Round 5, Week 3, Day 2 – 9/13

Weight: 125.4 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 99
2-hour PP (after meal): 94

It’s been a stressful and hectic day. Enjoyed my meal though.

Maintenance Round 5, Week 3, Day 3 – 9/14

Weight: 125 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 107
2-hour PP (after meal): 102

I ate a banana today – it was so sweet yet didn’t spike my blood sugars!

Maintenance Round 5, Week 3, Day 4 – 9/15

Weight: 126 = up 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 99
2-hour PP (after meal): 98

Another good day and Maintenance meal.

Maintenance Round 5, Week 3, Day 5 – 9/16

Weight: 124.6 = down 1.4 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 109
2-hour PP (after meal): 114

Love the Shrimp Scampi. So rich!

Maintenance Round 5, Week 3, Day 6 – 9/17

Weight: 125 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 75
2-hour PP (after meal): 104

Busy and stressful day, but I enjoyed my meal. And thank you, SugarFree, for all your help and advice.

[Note: My pleasure, Diane. :D]

Maintenance Round 5, Week 3, Day 7 – 9/18

Weight: 125 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 112
2-hour PP (after meal): 102

I found some leftover spareribs in the freezer – a welcome surprise.

Maintenance Round 5, Week 4, Day 1 – 9/19

Weight: 125.2 = up .2 pound

Measurements:
Bust: 34.75″ = up .25″
Waist: 28.25″ = up .25
Hips: 38.25″ = no change

Total from other areas = no change

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 94
2-hour PP (after meal): 101

Today I had some blueberries from the farmer’s market with cream. Yum!

Maintenance Round 5, Week 4, Day 2 – 9/20

Weight: 125.4 = up .2  pound

Ketostix: moderate

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 100

Tough day in what’s going to be a very busy week.

Maintenance Round 5, Week 3, Day 3 – 9/21

Weight: 125.4 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 105

Another busy day at work. But I sure made time for my meal and my potato with sour cream and butter. 😉

Maintenance Round 5, Week 3, Day 4 – 9/22

Weight: 125.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 99
2-hour PP (after meal): 99

A much more enjoyable day than the last two have been!

Maintenance Round 5, Week 4, Day 5 – 9/23

Weight: 125.2 = down .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 105
2-hour PP (after meal): 96

TGIF! Looking forward to a much-needed weekend.

Maintenance Round 5, Week 4, Day 6 – 9/24

Weight: 125.2 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 98
2-hour PP (after meal): 99

In visiting with SugarFree, I’ve learned that my sleeping patterns are not normal, and are contributing to some of my physical problems — probably all of them in some form. They are now being addressed. I’m looking forward to seeing what a full night’s sleep feels like soon. It’s sad when you think something is normal and you’ve lived with it for YEARS only to discover it’s not. As with everything, it’s a journey.

Maintenance Round 5, Week 4, Day 7 – 9/25

Weight: 125.4 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 112
2-hour PP (after meal): 106

Enjoyed a rainy Sunday even though I spent time working from home. The joys of a home office – office hours never end. 🙂

Protocol Round 5, Week 1, Day 1 – 9/26

Weight: 125.4 = no change

Measurements:
Bust: 35″ = up .5″
Waist: 27.75″ = down .25″
Hips: 38.25″ = no change

Total from other areas = up .5″

Meal:
— 14 oz. chicken thighs
— 8 oz. spinach
— 15 oz. zucchini
— .5 T duck fat
— .75 T butter
— 2 oz. brown rice

Fitday Stats:
Calories: 879
Fat: 50.4 g (52%)
Carbs: 34.5 g (16%)
Protein: 71.8 g (32%)

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 107
2-hour PP (after meal): 101

What started out to be a hectic day has ended as an early day instead. 😉

Protocol Round 5, Week 1, Day 2 – 9/27

Weight: 125.2 = down .2 pound

Meal:
— 9 oz. salmon
— 8 oz. kale
— 6 oz. collard greens
— 1.25 T. duck fat
— 1.5 T. butter
— 4 oz. red pepper

Fitday Stats:
Calories: 871
Fat: 51 g (52%)
Carbs: 39.2 g (16%)
Protein: 68.1 g (32%)

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 96
2-hour PP (after meal): 102

Sleeping better on my new sleep regimen. No more working until bedtime! Reading and watching TV instead.

Protocol Round 5, Week 1, Day 3 – 9/28

Weight: 125 = down .2 pound

Meal:
— 8 oz. chicken livers
— 8 oz. Swiss chard
— 9 oz. asparagus
— 2 large eggs
— 1 T. duck fat
— 1 T. butter
— 1 oz. sourdough

Fitday Stats:
Calories: 808
Fat: 45.9 g (52%)
Carbs: 33.2 g (16%)
Protein: 63.3 g (32%)

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 108
2-hour PP (after meal): 105

Still learning to sleep better. It’s going to take a while to undo a decade of poor sleep habits.

Protocol Round 5, Week 1, Day 4 – 9/29

Weight: 123.8 = down 1.2 pounds

Meal:
— 9 oz. salmon
— 6 oz. collards
— 8 oz. broccoli
— 1.25 T duck fat
— 1.5 T butter
— 2 oz. sweet potato

Fitday Stats:
Calories: 862
Fat: 50 g (52%)
Carbs: 36.2 g (17%)
Protein: 66.8 g (31%)

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 107
2-hour PP (after meal): 103

I miss the extra fat I get to eat on Maintenance, but this still remains my favorite Phase 1 meal. I implemented my new “Before Bedtime” routine, and slept better last night.

Protocol Round 5, Week 1, Day 5 – 9/30

Weight: 123.6 = down .2 pound

Meal:
— 12 oz. pork chop
— 6 oz. artichoke hearts
— 8 oz. spinach
— .75 T duck fat
— 1 T butter
— 3 oz. white potato

Fitday Stats:
Calories: 848
Fat: 51 g (54%)
Carbs: 31.6 g (15%)
Protein: 65.6 (31%1)

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 106
2-hour PP (after meal): 113

Spent the day with my daughter. A very enjoyable time.

Protocol Round 5, Week 1, Day 6 – 10/1

Weight: 124.2 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 95
2-hour PP (after meal): 84

Out of town for a business seminar, but I enjoyed a delicious lobster lunch!

Protocol Round 5, Week 1, Day 7 – 10/2

Weight: 123 = down 1.2 pounds

Meal:
— 12 oz. pork chop
— 8 oz. kale
— 6 oz. frozen artichoke hearts
— .75 T. duck fat
— .75 T. butter
— 3 oz. tomatoes

Fitday Stats:
Calories: 1312
Fat: 77.1 g (53%)
Carbs: 80.9 g (25%)
Protein: 73.6 g (22%)

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 112
2-hour PP (after meal): 107

Lots of miles covered while traveling, but made it home in time to have another delicious meal.

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

Weight: 124 = up 1 pound

Measurements:
Bust: 34.5″ = down .5″
Waist: 27.5″ = down .25″
Hips: 38″ = down .25″

From other areas = no change

Meal:
— 12 oz. pork chop
— 8 oz. kale
— 6 oz. artichoke hearts
— .75 T. duck fat
— .75 T. butter

Fitday Stats:
Calories: 849
Fat: 49 g (52%)
Carbs: 36 g (17%)
Protein: 65.9 g (31%)

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 105
2-hour PP (after meal): 103

Lost another inch of fat! Just as exciting as the first inch I lost six months ago.

Protocol Round 5, Week 2, Day 2 – 10/4

Weight: 123.8 = down .2 pound

Meal:
— 9 oz. salmon
— 8 oz. Swiss chard
— 12 oz. fennel
— 1.25 T duck fat
— 1.5 T butter
— 2 oz. brown rice

Fitday Stats:
Calories: 828
Fat: 49.9 g (54%)
Protein: 31.6 g (15%)
Carbs: 63.2 g (31%)

Ketostix: moderate

Blood Glucose:
Fasting: 97
2-hour PP (after meal): 103

Busy day at work. Barely enough time to eat.

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

Weight: 123.4 = down .4 pound

Meal:
— 8 oz. chicken liver
— 2 large eggs
— 12 oz. zucchini
— 8 oz. spinach
— 1 T duck fat
— 1.25 T butter
— 2 oz. butternut squash

Fitday Stats:
Calories: 828
Fat: 50.4 g (55%)
Carbs: 26.2 g (13%)
Protein: 67.4 g (32%)

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 89
2-hour PP (after meal): 97

More relaxing day, shopping with my daughter.

Protocol Round 5, Week 2, Day 5 – 10/6

Weight: 123.8 = up .4 pound

Meal:
— 9 oz. salmon
— 8 oz. broccoli
— 10 oz. endive
— 1.25 T duck fat
— 1.5 T butter
— 3 oz. sweet potato

Fitday Stats:
Calories: 857
Fat: 49.8 g (52%)
Carbs: 41.7 g (17%)
Protein: 66.2 g (31%)

Ketostix: Moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 104
2-hour PP (after meal): 102

Slept better last night. And SugarFree has me trying new veggies – very tasty.

Protocol Round 5, Week 2, Day 5 – 10/7

Weight: 122.6 = down 1.4 pounds

Meal:
— 10 oz. steak
— 8 oz. Swiss chard
— 5 oz. green beans
— .5 T duck fat
— .5 T butter
— 4 oz. cauliflower

Fitday Stats:
Calories: 841
Fat: 53.4 g (57%)
Carbs: 24.6 g (12%)
Protein: 65.4 g (31%)

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 103
2-hour PP (after meal): 97

Glad to see the weekend get here.

Protocol Round 5, Week 2, Day 6 – 10/8

Weight: 123 = up .4 pound

Meal:
— 12 oz. veal chops
— 8 oz. spinach
— 12 oz. fennel
— .5 T duck fat
— 4 oz. squash

Fitday Stats:
Calories: 854
Fat: 54 g (57%)
Protein: 29.1 g (14%)
Carbs: 62.9 g (29%)

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 107
2-hour PP (after meal): 104

Why I was so hesitant to eat new veggies, I have no idea. Must be the kid in me, always wanting to eat the same five foods. 🙂

Protocol Round 5, Week 2, Day 7 – 10/9

Weight: 122.8 = down .2 pound

Meal:
— 8 oz. chicken liver
— 2 large eggs
— 12 oz. artichoke hearts
— 8 oz. kale
— 1 T duck fat
— 1.25 T butter
— 4 oz. squash

Fitday Stats:
Calories: 899
Fat: 50.8 g (51%)
Carbs: 46.7 g (21%)
Protein: 63.7 g (28%)

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 102
2-hour PP (after meal): 91

My sleep is improving each day.

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

Weight: 123 = up .2 pound

Measurements:
Bust: 34.5″ = no change
Waist: 28″ = up .25″
Hips: 37.25″ = down .25″

From other areas = no change

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 98
2-hour PP (after meal): 94

Had to overhaul my closet again. I got tired of trying to find pants that didn’t fall off me. And at the store, it became official: I’m a size six. Six! When the store clerk says, “You’re so petite, you’ll need a small,” it feels so good. Shopping is a lot more fun these days.

Even better: my body composition has drastically improved. I’ve lost 15% body fat, increased lean muscle mass 8%, and decreased my visceral fat by 33% – and that’s just in the last three months. Woohoo!

[Note: What an amazing achievement! Well done, Miss Skinny. :D]

Maintenance Round 6, Week 1, Day 2 – 10/11

Weight: 122.8 = down .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 99
2-hour PP (after meal): 95

Sleeping better, feeling great!

Maintenance Round 6, Week 1, Day 3 – 10/12

Weight: 122.8 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 103
2-hour PP (after meal): 100

Back on Maintenance and loving me some fat! I don’t really appreciate it until after I have to reduce it, so when I increase it again it’s heaven. Everything tastes better with fat on it or in it. Or both. 🙂

Maintenance Round 6, Week 1, Day 4 – 10/13

Weight: 122.6 = down .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 107
2-hour PP (after meal): 101

Stressful day.

Maintenance Round 6, Week 1, Day 5 – 10/14

Weight: 122.6 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 112
2-hour PP (after meal): 108

Ate chocolate today – delicious!

Maintenance Round 6, Week 1, Day 6 – 10/15

Weight: 123 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 97
2-hour PP (after meal): 108

One of my new recipes this round of Maintenance is Yorkshire Pudding – so yummy! Can’t wait to have leftovers.

Maintenance Round 6 Week 1, Day 7 – 10/16

Weight: 123.6 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 99
2-hour PP (after meal): 98

Attended a family wedding this weekend, and actually enjoyed having my picture taken. 🙂

Maintenance Round 6, Week 2, Day 1 – 10/17

Weight: 123.6 = no change

Measurements:
Bust: 34.5″ = no change
Waist: 28″ = up .5″
Hips: 38″ = no change

From other areas = no change

Ketostix: moderate

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 107
2-hour PP (after meal): 102

What was going to be a hectic week has cancelled to the point I might have several days off towards the end of the week, which is a mixed blessing.

Maintenance Round 6, Week 2, Day 2 – 10/18

Weight: 123.4 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 105
2-hour PP (after meal): 103

Far less stressful day. I’m working on my sleep routine and my push-ups. SugarFree pushes me beyond what I think I can do (or am afraid to do) – and she’s right. Did twelve today, and a few weeks ago I didn’t believe I’d ever be able to  do one! 🙂

Maintenance Round 6, Week 2, Day 3 – 10/19

Weight: 123.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 104
2-hour PP (after meal): 104

My ketostix expired without my realizing it, but SugarFree noticed they registered Moderate every day no matter what, which usually doesn’t happen. I bought a new package and already see more accurate results.

Maintenance Round 6, Week 2, Day 4 – 10/20

Weight: 123.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 98
2-hour PP (after meal): 99

It’s wonderful to get a good, solid night’s sleep. I can’t believe I thought waking up in the middle of the night and not being able to fall back asleep for an hour or so was ‘normal’ for so many years.

Maintenance Round 6, Week 2, Day 5 – 10/21

Weight: 123.6 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 110
2-hour PP (after meal): 84

Such a beautiful cool day. Fall has finally arrived in Texas. 🙂

Maintenance Round 6, Week 2, Day 6 – 10/22

Weight: 123 = down .6 pound

Ketostix: moderate

I held a wedding shower for my daughter. Everything went well unless you count the fact I dropped the main dish. Good thing I made two. But I also tried a new recipe from SugarFree – Chicken Poppy-Seed casserole that will be a regular for my family. Thanks, SugarFree!

Maintenance Round 6, Week 2, Day 7 – 10/23

Weight: 123.2 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 105
2-hour PP (after meal): 101

Lots of after-shower cleanup. Looking forward to some rest before the wedding. Right!

Maintenance Round 6, Week 3, Day 1 – 10/24

Weight: 123.2 = no change

Measurements:
Bust: 34.5″ = no change
Waist: 27.5″ = no change
Hips: 38″ = no change

From other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 104
2-hour PP (after meal): 101

I’m ready to get back to a normal week, and looking forward to a day off tomorrow.

Maintenance Round 6, Week 3, Day 2 – 10/25

Weight: 123.4 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 105
2-hour PP (after meal): 101

Starting this week, SugarFree is having me “Cook The Book” – Julia Child’s Mastering the Art of French Cooking – one recipe per week. Today was Mussels in Wine and Butter sauce, and I’ve never eaten them in my life! They tasted like shrimp. Not what I was expecting, but very good. My Instant Pot (an update from Julia’s recipe) did them in only two minutes!

Maintenance Round 6, Week 3, Day 3 – 10/26

Weight: 123.4 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 101
2-hour PP (after meal): 99

Happy Birthday to me! I may be fifty-five (which used to sound old), but I feel great! If someone would have told me I would be able to do full push-ups at this age I would have laughed at them. I’m not laughing now: I did a full fourteen today!

[HAPPY BIRTHDAY! Normally I’d wish you health and happiness – but you appear to be handling the health part perfectly. Fourteen push-ups? Congratulations!]

Maintenance Round 6, Week 3, Day 4 – 10/27

Weight: 123.2 = down .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 94
2-hour PP (after meal): 93

I love it when someone I haven’t seen in months calls me skinny.

Maintenance Round 6, Week 3, Day 5 – 10/28

Weight: 123.2 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 103
2-hour PP (after meal): 101

Really enjoyed my meal.

Maintenance Round 6, Week 3 Day 6 – 10/29

Weight: 123.2 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 117
2-hour PP (after meal): 113

Made another new recipe: Mahogany Chicken. Very tasty, though apparently my blood sugars didn’t like it. I’ll adapt it for next time. One of the great things about learning to cook is that now I know how to do that.

Maintenance Round 6, Week 3, Day 7 – 10/30

Weight: 123.4 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 100
1-hour PP (after meal): 113
2-hour PP (after meal): 106

I share a birthday with one of my daughters and we went to a great restaurant to  celebrate. I enjoyed someone else cooking a meal for me for a change. The leg of lamb was delicious – and no dishes to clean up! The only downside was the sugar hidden somewhere. SugarFree thinks it was in the spices on the meats. Sheesh. Can’t get away from that stuff anywhere.

Maintenance Round 6, Week 4, Day 1 – 10/31

Weight: 124.2 = up .6 pound

Measurements:
Bust: 34.5″ = no change
Waist: 28″ = up .5″
Hips: 38″ = no change

From other areas = no change

Ketostix: trace

Blood Glucose:
Fasting: 104
1-hour PP (after meal): 94
2-hour PP (after meal): 103

Happy Halloween!

Maintenance Round 6, Week 4, Day 2 – 11/1

Weight: 124.4 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 104
2-hour PP (after meal): 101

A great day overall.

Maintenance Round 6, Week 4, Day 3 – 11/2

Weight: 124.4 = no change

Ketostix: Small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 93
2-hour PP (after meal): 98

I ate a new veggie today: dandelion greens. Surprisingly tasty.

Maintenance Round 6, Week 4, Day 4 – 11/3

Weight: 124.2 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 105
2-hour PP (after meal): 101

Another beautiful day in my neighborhood. Great blessings all around.

Maintenance Round 6, Week 4, Day 6 – 11/4

Weight: 124.2 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 95
2-hour PP (after meal): 110

Enjoyed another great meal, but stress has driven up my PP meter reading.

Maintenance Round 6, Week 4, Day 6 – 11/5

Weight: 124 = down .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 108
2-hour PP (after meal): 96

Today was my next Julia Child’s Mastering The Art of French Cooking, Cook-The-Book recipe. I roasted a whole chicken, which was the first time in my life I ever did so. It tasted great and wasn’t as scary as I worried it would be. And Julia’s Au Gratin Potatoes I made as a side dish were to die for!

Maintenance Round 6, Week 4, Day 7 – 11/6

Weight: 124.6 = up .6 pound

Ketostix: small

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 104
2-hour PP (after meal): 101

Action-packed day. Driving around in the rain is stressful.

Maintenance Round 6, Week 5, Day 1 – 11/7

Weight: 124.2 = down .4 pound

Measurements:
Bust: 34.5″ = no change
Waist: 28″ = no change
Hips: 38″ = no change

From other areas = up .25″

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 103
2-hour PP (after meal): 99

Technology is not my friend today.

Protocol Round 6, Week 5, Day 2 – 11/8

Weight: 124.8 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 105
2-hour PP (after meal): 101

I cooked my squash a new way: in slices and roasted with olive oil until browned on both sides. I ate the skin, too. It tasted like sweet potatoes, with a caramel flavor.

Maintenance Round 6, Week 5, Day 3 – 11/9

Weight: 124.8 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 103
2-hour PP (after meal): 87

Stress level way down.

Protocol Round 6, Week 5, Day 4 – 11/10

Weight: 124.6 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 104
2-hour PP (after meal): 95

Leftovers are wonderful, particularly when they are as good as Julia Child’s au gratin potatoes. Still delicious second time around.

Maintenance Round 6, Week 5, Day 5 – 11/11

Weight: 124.8 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 101
2-hour PP (after meal): 100

It’s been a very busy day, and I’m looking forward to the weekend.

Maintenance Round 6 Week 5, Day 6 – 11/12

Weight: 124.2 = down .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 104
2-hour PP (after meal): 101

I finally did it – fifteen push-ups! I’m going back to Body By Science, and now I’m ready for it.

Maintenance Round 6, Week 5, Day 7 – 11/13

Weight: 123.8 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 108
2-hour PP (after meal): 98

Today was my Julia Child’s Cook-the-Book session. I made Bifteck Saute Au Beurre – pan-broiled steak with garlic butter, Choux de Bruxelles a la Milanaise – Brussels sprouts browned with cheese, and Tomates a la Provencale – tomatoes stuffed with bread crumbs, herbs and garlic (with SugarFree’s add-on of crimini mushrooms). It was all delicious, and I even looked like I knew what I was doing. 😀

Maintenance Round 6, Week 6, Day 1 – 11/14

Weight: 124.6 = up .8 pound

Measurements:
Bust: 34″ = down .5″
Waist: 28″ = no change
Hips: 38″ = no change

Total from other areas = down .5″

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 108
2-hour PP (after meal): 98

Lost another inch of fat – all while eating wonderful food, and lots of it.

Protocol Round 6, Week 6, Day 2 – 11/15

Weight: 123.6 = down 1 pound

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 96
2-hour PP (after meal): 107

It’s a beautiful fall day, 78 degrees. Wish I could enjoy my delicious meal outside.

Maintenance Round 6, Week 6, Day 3 – 11/16

Weight: 123.8 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 105
2-hour PP (after meal): 94

It’s been a very busy day.

Protocol Round 6, Week 6, Day 4 – 11/17

Weight: 124.2 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 107
2-hour PP (after meal): 104

I enjoyed the chocolate I ate with my meal – it tasted wonderful! Unfortunately, my blood sugars weren’t as crazy about it. 🙁

Maintenance Round 6, Week 6, Day 5 – 11/18

Weight: 124.4 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 104
2-hour PP (after meal): 102

It’s finally cool enough for me to wear my “skinny jeans.” 🙂

Maintenance Round 6, Week 6, Day 6 – 11/19

Weight: 124.2 = down .2 pound

Ketostix:  moderate

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 106
2-hour PP (after meal): 104

This is my sixth and final week of Maintenance for this round. On to my next round of Phase 1.

Maintenance Round 6, Week 6, Day 7 – 11/20

Weight: 124.8 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 104
2-hour PP (after meal): 102

Sat at a computer most of the day except for eating a great meal.

Protocol Round 6, Week 1, Day 1 – 11/21

Weight: 124.8 = no change

Measurements:
Bust: 34″ = no change
Waist: 28.25″ = up .25″
Hips: 38″ = no change

Total from other areas = no change

Meal:
— 12 oz. pork chop
— 1 T duck fat
— 1 T butter
— 4 oz. dandelion greens
— 3 oz. black beans
— 8 oz. chard

Fitday Stats:
Calories:  838
Fat:  51.8 g (56%)
Carbs:  31.9 g (15%)
Protein:  60.9 (29%)

Ketostix: moderate

Blood Glucose:
Fasting:  94
1-hour PP (after meal): 98
2-hour PP (after meal): 95

Protocol Round 6, Week 1, Day 2 – 11/22

Weight: 123.8 = down 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 104
2-hour PP (after meal): 104

Meal:
— 9 oz. salmon
— 6 oz. artichoke hearts
— 8 oz. kale
— 1.25 T. duck fat
— 1.25 T butter
— 3 oz. brown rice

Fitday Stats:
Calories:  921
Fat:  48.6 g (55%)
Carbs:  52.7 g (16%)
Protein:  68.1 g (29%)

I’m really looking forward to the holiday with my family.

Protocol Round 6, Week 1, Day 3 – 11/23

Weight: 122.8 = down .1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 101
2-hour PP (after meal): 93

Meal:
— 8 oz. salmon
— 4 oz. dandelion greens
— 8 oz. kale
— 1.25 T. duck fat
— 1.5 T butter
— 3 oz. brown rice

Fitday Stats:
Calories: 907
Fat: 49.8 g (49%)
Carbs: 52.7 g (23%)
Protein: 62 g (28%)

 

Even though I’m on Phase 1 of Protocol, I’m eating better food than I could have ever imagined while still losing inches of fat.

Protocol Round 6, Week 1, Day 4 – 11/24

Weight: 123.4 = up .6 pound

Ketostix: moderate

I ate far less than I usually eat on Maintenance, but I had terrible indigestion from my “traditional Thanksgiving meal.” SugarFree did warn me that because I no longer produce the enzyme that digests sugar this would happen. Same as if someone lactose intolerant (because they do not produce the enzyme that digests dairy) drank milk. Not good. Felt lethargic, too, probably because my blood sugar spiked (I cheated and didn’t take my PP’s. Subconsciously didn’t want to know), which spiked my insulin, which dropped my blood sugars again like a lead balloon. Which  confirms that sugar is a poison, and is in everything I used to eat.

On a more positive note, I heard from my family about how great a looked. There were those who said I was a bag of bones – too skinny. Took pride in that, too. 🙂

Protocol Round 6, Week 1, Day 5 – 11/25

Weight: 126.2 = up 2.8 pounds

Ketostix: negative

Blood Glucose:
Fasting: 105
1-hour PP (after meal): 108
2-hour PP (after meal): 104

Meal:
— 9 oz. salmon
— 9 oz. asparagus
— 8 oz. spinach
— 1.5 T. duck fat
— 1.5 T butter

Fitday Stats:
Calories: 817
Fat: 52.8 g (58%)
Carbs: 18.1 g (9%)
Protein: 67.4 g (33%)

What a shock this morning – I gained 2.8 pounds in water weight. And my blood sugar numbers!

Protocol Round 6, Week 1, Day 6 – 11/26

Weight: 126.6 = up .4 pound

Meal:
— 12 oz. pork chop
— 6 oz. collard greens
— 8 oz. broccoli
— .75 T duck fat
— 1 T butter

Fitday Stats:
Calories: 811
Fat: 50.6 g (56%)
Carbs: 24.7 g (12%)
Protein: 64.3 g (32%)

Ketostix: trace

Blood Glucose:
Fasting: 100
1-hour PP (after meal): 103
2-hour PP (after meal): 102

My PP’s are still a little high considering I didn’t eat a starch carb. Residuals from Thanksgiving — Sigh –but I expected it.

Protocol Round 6, Week 1, Day 7 – 11/27

Weight: 125.8 = down .8 pound

Meal:
— 9 oz. sirloin steak
— 8 oz. Swiss chard
— 5 oz. green beans
— .5 T duck fat
— .5 T butter

Fitday Stats:
Calories: 760
Fat: 49.3 g (58%)
Carbs: 18.4 g (10%)
Protein: 60.6 g (32%)

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 92
2-hour PP (after meal): 100

Just two weeks until my daughter’s wedding and my life can return to normal – if it weren’t for Christmas shopping. 🙂

Protocol Round 6, Week 2, Day 1 – 11/28

Weight: 125 = down .8 pound

Measurements:
Bust: 34″ = no change
Waist: 28.5″ = up .25″
Hips: 38″ = no change

Total from other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 95
2-hour PP (after meal): 93

Meal:
— 13 oz. chicken thighs
— 6 oz. collard greens
— 8 oz. broccoli
— .75 T duck fat
— .75 T butter
— 3 oz. black beans

Fitday Stats:
Calories: 832
Fat: 50.4 g (54%)
Carbs: 30.9 g (15%)
Protein: 63.8 g (30%)

Playing catch-up at work. It’s Monday in every way.

Protocol Round 6, Week 2, Day 2 – 11/29

Weight: 123.8 = down 1.2 pounds

Meal:
— 8 oz. salmon
— 6 oz. artichoke hearts
— 8 oz. kale
— 1.25 T duck fat
— 1.5 T butter
— 3 oz. lentils

Fitday Stats:
Calories: 961
Fat: 55 g (52%)
Carbs: 48.6 g (20%)
Protein: 67.8 (28%)

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 95
2-hour PP (after meal): 93

I enjoy my meals.

Protocol Round 6, Week 2, Day 3 – 11/30

Weight: 123.6 = down .2 pound

Meal:
— 8 oz. chicken livers
— 8 oz. Swiss chard
— 9 oz. asparagus
— 2 large eggs
— 1 T. duck fat
— 1 T. butter
— 1 oz. sourdough bread

Fitday Stats:
Calories: 830
Fat: 49.8 g (54%)
Carbs: 29.8 g (14%)
Protein: 65.5 g (32%)

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 97
2-hour PP (after meal): 106

Thankful for such a beautiful day.

Protocol Round 6, Week 2, Day 4 – 12/1

Weight: 124 = up .2 pound

Meal:
— 9 oz. beef sirloin
— 9 oz. collards
— 8 oz. broccoli
— .5 T. duck fat
— .5 T butter

Fitday Stats:
Calories: 890
Fat: 50.1 g (51%)
Carbs: 24.7 g (20%)
Protein: 61.4 g (29%)

Ketostix: small

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 96
2-hour PP (after meal): 104

Another beautiful day, and another great meal. I’d probably be stress eating now (because of all the wedding planning), but that doesn’t even cross my mind thanks to Protocol.

Protocol Round 6, Week 2, Day 5 – 12/02

Weight: 122.8 = down 1.2 pounds

Meal:
— 8 oz. salmon
— 6 oz. artichoke hearts
— 8 oz. spinach
— 1.25 T duck fat
— 1.5 T butter
— 2 oz. brown rice

Fitday Stats:
Calories: 812
Fat: 49.1 g (54%)
Carbs: 31.3 g (16%)
Protein: 61.2 (30%)

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 102
2-hour PP (after meal): 94

Love my salmon! I’ll post my next report after my daughter’s wedding.

Maintenance Round 7, Week 1, Day 2 – 12/14

Weight: 121.6 = down 1.2 pounds

Measurements:
Bust: 34″ = no change
Waist: 27.5″ = down 1″
Hips: 37.5″ = down .5″

Total from other areas = down .75″

Ketostix: trace

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 101
2-hour PP (after meal): 101

In the last two weeks I’ve lost over a pound, and another 2.5 inches of fat, and that was while planning a wedding and during the grazing season, where folks usually gain pounds. Until I started Protocol, the holidays used to be a struggle for me, too Now on to Christmas!

Maintenance Round 7, Week 1, Day 2 – 12/15

Weight: 122 = up .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 98
2-hour PP (after meal): 90

Enjoyed another wonderful Maintenance meal.

Maintenance Round 7, Week 1, Day 4 – 12/15

Weight: 121.8 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 105
2-hour PP (after meal): 100

I’m starting to feel rested after the last two hectic weeks.

Maintenance Round 7, Week 1, Day 5 – 12/16

Weight: 121.8 = no change

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 98
2-hour PP (after meal): 94

Busy day, but on to finish Christmas shopping before the cold weather hits.

Maintenance Round 7, Week 1, Day 6 – 12/17

Weight: 122.8 = up 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 105
2-hour PP (after meal): 101

An uneventful, unplanned day.

Maintenance Round 7, Week 1, Day 7 – 12/18

Weight: 122.4 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 97
2-hour PP (after meal): 105

I cooked a Delicata squash and, after SugarFree said: “You are saving and roasting the seeds, right?” (which I hadn’t been doing, not even knowing that all squash seeds are edible and highly nutritious) I roasted my first batch using her recipe. They were delicious! I didn’t realize how much I missed eating food that’s crunchy and sweet at the same time. I can’t wait to have these again.

Maintenance Round 7, Week 2, Day 1 – 12/19

Weight: 123 = up .6 pound

Measurements:
Bust: 34″ = no change
Waist: 27.5″ = no change
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 163
2-hour PP (after meal): 145

Okay, a blood sugar disaster: a holiday meal out with my boss and co-workers. It was the first time I had Mexican food since starting Protocol. I know now I should have eaten my Protocol meal early, and had no more than a salad (with oil and vinegar dressing I could mix myself at the table) at the restaurant. But I didn’t, and there was probably sugar in everything I did eat. Hopefully, this will be a lesson that lasts forever. Most food in most American restaurants is simply loaded with the white stuff, which most American’s have come to crave and so must have it. =Sigh= Sad, isn’t it.

Maintenance Round 7, Week 2, Day 2 – 12/20

Weight: 124.4 = up 1.4 pounds

Ketostix: trace

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

I’m not liking the water retention from the Mexican food. And it wasn’t that good either. So I really regret not having made a better choice.

Maintenance Round 7, Week 2, Day 3 – 12/21

Weight: 123.2 = down 1.2 pounds

Ketostix: trace

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 103
2-hour PP (after meal): 99

Busy day at the office.

Maintenance Round 7, Week 2, Day 4 – 12/22

Weight: 123 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 99
2-hour PP (after meal): 97

I made my first batch of bone broth. Sure smells good.

Maintenance Round 7, Week 2, Day 5 – 12/23

Weight: 123.2 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 101
2-hour PP (after meal): 100

Cold and drizzly.

Maintenance Round 7, Week 2, Day 6 – 12/24

Weight: 123.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 115
2-hour PP (after meal): 108

Christmas Eve dinner with the family, which despite my best efforts, didn’t go well in terms of postprandial blood sugars.

Maintenance Round 7, Week 2, Day 7 – 12/25

Weight: 124.2 = up 1 pound

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 116

Enjoyed more family time (though not the overnight one pound water gain from yesterday’s food) but will be glad to leave all the sugary food behind. Any other year I would have taken home lots of leftovers and continued to graze for the week. Not this year — or ever again! But I did enjoy a slice of the low sugar cheesecake I made with SugarFree’s recipe, and it was delicious. Unfortunately, even the low sugar in the small slice was too much for me right now, but SugarFree says I can slice, freeze, and try again next month.

Meanwhile, I begin my ‘long fast’ (with homemade bone broth twice daily) tomorrow. My initial goal is four days, but I’ll decide with SugarFree each morning on whether to end it or keep going and let my body tell me when to stop. I’m excited to try this!

Maintenance Round 7, Week 3, Day 1 – 12/26

Weight: 124.8 = up .4 pound

Measurements:
Bust: 34″ = no change
Waist: 28″ = up .5″
Hips: 38.5″ = up .5″

Total from other areas = no change

Ketostix: trace

Day One: bone broth fast.

Maintenance Round 7, Week 3, Day 2 – 12/27

Weight: 123.4 = down 1 pound

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 105
2-hour PP (after meal): 93

Day Two, bone broth fast. I was slightly hungry before bed, but woke this morning to no hunger. My meter readings indicate how poorly I’ve eaten in the last three weeks, so this fast will help me get back on the straight and narrow path to healing.

Maintenance Round 7, Week 3, Day 3 – 12/28

Weight: 123 = down .4 pound

Ketostix: moderate

Day Three, bone broth fast. I woke feeling great, but then began the detox process to eliminate all the sugar I’ve consumed the last three weeks. It wasn’t a pleasant experience but one badly needed. I didn’t even feel like drinking my second cup of bone broth, though I finished it later on. SugarFree says I’ll feel better tomorrow. Sigh. Some lessons are harder than others.

Maintenance Round 7, Week 3, Day 4 – 12/29

Weight: 123.4 = up .4 pound

Ketostix: large

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 90
2-hour PP (after meal): 84

Bone broth fast: Day four. I feel great! I had trouble staying asleep last night but SugarFree says it’s due to fat-burning and my ketostix confirms that.

Maintenance Round 7, Week 3, Day 4 – 12/29

Weight: 123.4 = up .4 pound

Ketostix: large

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 90
2-hour PP (after meal): 84

Bone broth fast: Day four. Today I feel great. I still had trouble staying asleep last night but SugarFree says it’s due to fat-burning and my ketostix confirms that.

Maintenance Round 7, Week 3, Day 5 – 12/30

Weight: 122.6 = down .8 pound

Ketostix: large

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 87
2-hour PP (after meal): 83

Bone broth fast: Day five. I feel really good. Great meter readings!

Maintenance Round 7, Week 3, Day 6 – 12/31

Weight: 122.2 = down .4 pound

Ketostix: large

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 84
2-hour PP (after meal): 76

Bone broth fast: Day six. I feel wonderful! Slept well last night, and today brought lots of energy. I was hungrier than usual last night but woke not hungry at all. Then after that it came on me pretty fast. SugarFree says my brain is telling me it’s just about ready to stop burning fat and have me eat food with a fork again. But I feel so good and not having to cook at all for days on end has been a nice break from all the cooking over the holidays.

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

Weight: 120.4 = down 1.8 pounds

Ketostix: large

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 86
2-hour PP (after meal): 84

Bone broth fast: Day seven. Happy New Year! And what a great new year it will be. I’m so much healthier today than last year, healthier than in my last thirty years, actually. Thank you, SugarFree. And I’m looking forward to transforming my body even more through Body By Science workouts. Today I’ll add eggs to my broth, working my way back to eating a small meal tomorrow. SugarFree said it’s time. The increased hunger was my body’s way of saying, “I’m done with this fast, woman; feed me.”

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

Weight: 120.6 = up .2 pound

Ketostix: large

Measurements:
Bust: 33.75″ = down .25″
Waist: 27″ = down 1″
Hips: 37.5″ = down 1″

Total from other areas = down .75″

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 104
2-hour PP (after meal): 103

I had eggs for breakfast and a small lunch. SugarFree said the fast would shrink my stomach, and I need to add solid food back slowly. But look at what this fast did for me in only a week: I didn’t lose any measurable scale weight (what liars scales are) but I lost three inches of fat, which is my biggest loss since starting Protocol! And I feel wonderful. And I didn’t have to cook for an entire week. Win, win, win. 🙂 I guess all that tossing and turning at night (burning fat) was worth it.

Plus, as today’s header says: I’m now on Lifetime Maintenance. I’ve reached all the goals I set with SugarFree before I began Protocol (and then some), and will no longer need to go through Phase 1 again. My biggest worry from here on, as SugarFree warned, will be making sure I eat enough calories every single day, with lots and lots of fat. Tough job, but I can do it. 😀

Lifetime Maintenance, Week 1, Day 2 – 1/3

Weight: 120.4 = down .2 pound

Ketostix: large

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 98
2-hour PP (after meal): 98

Working my way up to eating a full meal again.

Lifetime Maintenance, Week 1, Day 3 – 1/4

Weight: 121.4 = up 1 pound

Ketostix: large

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 88
2-hour PP (after meal): 106

It’s still hard to eat this much food, but I’m getting closer to eating my full Maintenance meal every day.

Lifetime Maintenance, Week 1, Day 4 – 1/5

Weight: 121.2 = down .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 99
2-hour PP (after meal): 99

I ate everything on my menu today, but I can feel my stomach is still not quite back to pre-fast dimensions.

Lifetime Maintenance, Week 1, Day 5 – 1/6

Weight: 121 = down .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 106
2-hour PP (after meal): 101

Didn’t quite finish today’s meal, but getting closer.

Lifetime Maintenance, Week 1, Day 6 – 1/7

Weight: 121 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 103
2-hour PP (after meal): 100

I had a very productive day. Lots of energy.

Lifetime Maintenance, Week 1, Day 7 – 1/8

Weight: 121.2 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 99
2-hour PP (after meal): 97

A very relaxing day.

Lifetime Maintenance, Week 2, Day 1 – 1/9

Weight: 120.8 = down .4 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27″ = no change
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 102
2-hour PP (after meal): 86

Work was busy.

Lifetime Maintenance, Week 2 Day 2 – 1/10

Weight: 121.4 = up .6 pound

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 104
2-hour PP (after meal): 100

Noticed my blood sugars are creeping up again. SugarFree and I figured out that it’s not from the food, it’s from the stress I’m not managing as well as I need to. I’m going to try some different things to see if it will help.

Lifetime Maintenance, Week 2, Day 3 – 1/11

Weight: 120.6 = down .8 pound

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 105
2-hour PP (after meal): 103

The blackberries I ate were delicious. It’s amazing how much sweeter foods taste without sugar blocking my taste receptors and preventing me from enjoying fruit’s natural sweetness.

Lifetime Maintenance, Week 2, Day 4 – 1/12

Weight: 121 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 100
2-hour PP (after meal): 90

I meditated after my meal since work was stressful. It helped my afternoon go much smoother. I’m looking forward to my yoga session later.

Lifetime Maintenance, Week 2, Day 5 – 1/13

Weight: 121 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 97
2-hour PP (after meal): 95

I ate and enjoyed a banana, and can now have fruit twice a week. It’s been a long time since I could eat fruit safely regularly – it’s a wonderful treat.

Lifetime Maintenance, Week 2, Day 6 – 1/14

Weight: 121.8 = up .8 pound

Ketostix: moderate

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 96
2-hour PP (after meal): 98

Today I made Roast Leg of Lamb and Creamed Spinach in my next episode of “Cooking the Book.” Both were delicious. I can’t wait to eat the leftovers!

Lifetime Maintenance, Week 2, Day 7 – 1/15

Weight: 122 = up .2 pound

Ketostix: small

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

I’m a long way from being a hundred percent comfortable with real cooking, but I’m much more at ease in the kitchen than when I began Protocol.

Lifetime Maintenance, Week 3, Day 1 – 1/16

Weight: 121.8 = down .2 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.25″ = up .25″
Hips: 37.5″ = no change

Total from other areas = up .25″

Ketostix: small

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 101
2-hour PP (after meal): 97

I made shrimp scampi, a meal I need to cook more often. It’s heavenly.

Lifetime Maintenance, Week 3, Day 2 – 1/17

Weight: 121.6 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 93
2-hour PP (after meal): 97

I didn’t realize how much I missed my yoga class and how quickly I would lose flexibility without continued practice.

Lifetime Maintenance, Week 3 Day 3 – 1/18

Weight: 121.4 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 104
2-hour PP (after meal): 100

I slept really well. I think the yoga is helping me there, too.

Lifetime Maintenance, Week 3, Day 4 – 1/19

Weight: 121.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 97
2-hour PP (after meal): 94

I feel really good even though I’m working through some yoga class soreness. And I’m back to push-ups to prepare for Body By Science workouts.

Lifetime Maintenance, Week 3, Day 5 – 1/20

Weight: 121.6 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 103
2-hour PP (after meal): ​101​

A stressful day. TGIF!

Lifetime Maintenance, Week 3, Day 6 – 1/21

Weight: 121.6 = no change

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 104
2-hour PP (after meal): 100

Stressful day, but I got lots of work done.

Lifetime Maintenance, Week 3, Day 7 – 1/22

Weight: 121.2 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 101
2-hour PP (after meal): 98

Today I cooked one of my favorite recipes: Chicken Normandy. Delicious as always!

Lifetime Maintenance, Week 4, Day 1 – 1/23

Weight: 121.4 = up .2 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.25″ = no change
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 99
2-hour PP (after meal): 96

I’m tired today due, I’m sure, to working this weekend.

Lifetime Maintenance, Week 1, Day 5 – 1/24

Weight: 121.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 91
2-hour PP (after meal): 92

Busy, busy day. Lots of energy to tackle it, though.

Lifetime Maintenance, Week 4, Day 3 – 1/25

Weight: 121.8 = up .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 100

It’s been a demanding day at work. Enjoyed another wonderful meal, though. 🙂

Lifetime Maintenance, Week 4, Day 4 – 1/26

Weight: 121.2 = down .6 pound

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 104
2-hour PP (after meal): 102

I ate corn with my meal, and it tasted incredibly sweet. I’m still amazed by how much sweeter real foods taste without all the sugars and artificial flavors I desensitized my taste buds with for years.

Lifetime Maintenance, Week 4, Day 5 – 1/27

Weight: 121.6 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 104
2-hour PP (after meal): 101

Getting closer to catching up at work, though it’s hard to have time to eat. Highlight of my day, though.

Lifetime Maintenance, Week 4, Day 6 – 1/28

Weight: 121.6 = no change

Ketostix: small

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 99
2-hour PP (after meal): 97

I loved eating a banana again!

Lifetime Maintenance, Week 4, Day 7 – 1/29

Weight: 121.8 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 94

I left my meter at home this morning.

Lifetime Maintenance, Week 5, Day 1 – 1/30

Weight: 121.8 = no change

Measurements:
Bust: 33.75″ = no change
Waist: 27.25 = no change
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 104

Major stress at work.

Lifetime Maintenance, Week 5, Day 2 – 1/31

Weight: 121.6 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 9​5
2-hour PP (after meal): ​94

Crazy day.

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

Weight: 121.2 = down .4 pound

Ketostix: ​small​

Blood Glucose:
Fasting: 9​1
2-hour PP (after meal): ​96

I have a hectic schedule right now (which is why I keep missing some PP’s), but I also have plenty of energy to work those long hours.

​Lifetime Maintenance, Week 5, Day 4 – 2/2

Weight: 121​.​4 = ​up .​2 pound

Ketostix: ​small​

Blood Glucose:
Fasting: 9​7
2-hour PP (after meal): ​100​

Getting less sleep because of having to take work home.​ But the end of the extra load in sight.

​​Lifetime Maintenance, Week 5, Day 5 – 2/3

Weight: 121.​6 = ​up .4 pound

Ketostix: ​small​

​Today is the last day of my rush job​. I look forward to less stress and more time.

Lifetime Maintenance, Week ​5, Day 6 – ​2/4​

Weight: 12​2.​2 = ​up .6 pound

Ketostix: small

Blood Glucose:
Fasting: 9​4​
1-hour PP (after meal): ​103
2-hour PP (after meal): 9​9

I just love a baked sweet potato! And I’m glad to get back to a normal routine.

​Lifetime Maintenance, Week ​5, Day 7 – ​2/5

Weight: 12​3.​2 = ​up 1 pound

Ketostix: small

Blood Glucose:
Fasting: ​96​
1-hour PP (after meal): ​101​
2-hour PP (after meal): ​​ 94​

The stress of these last two weeks has definitely taken a toll on my weight and blood sugars.

Lifetime Maintenance, Week 6, Day 1 – 2/6

Weight: ​122.4 = ​down .8 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.25 = no change
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: ​small

Blood Glucose:
Fasting: ​94​
1-hour PP (after meal):​ 103​
2-hour PP (after meal):​ 99​

​I’m back to my normal routine: a full hour for lunch and breaks where I can ​complete my PP’s. ​It’s hard to get the full picture with half the information. ​​​

Lifetime Maintenance, Week 6, Day 2 – 2/7

Weight:​ ​121.6 ​= ​down .8 pound

Ketostix: ​small​

Blood Glucose:
Fasting: ​96​
2-hour PP (after meal): ​95​

​Another rushed day at work, but I feel great.

​Lifetime Maintenance, Week 6, Day 3 – ​2/8

Weight: ​121.4 ​=​ down .2 pound

Ketostix: ​small​

Blood Glucose:
Fasting: ​94​
1-hour PP (after meal): ​97​
2-hour PP (after meal): ​114

I loved my watermelon today – but it sure didn’t love me back. On the other hand, it feels great when I meet folks I haven’t seen since I started Protocol, and they tell me they’re in awe at how good I look. Just makes my day. 😀

Lifetime Maintenance, Week 6, Day 4 – 2/9

Weight: 122.2 = up .8 pound

Ketostix: small

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 115
2-hour PP (after meal): 101

Woke up dizzy and haven’t felt well all day. My blood pressure was way up, as were my blood sugars. SugarFree helped me say out loud what I already knew inside: high cortisol from long-term high stress! My body was giving me warning signs that I needed to slow down and de-stress. Fast. So no work tomorrow, and pampering my body and mind the rest of the weekend. Yoga class and a massage. And hopefully (soon!) a two-day getaway with hubby where the only person I need to take good care of is… me.

Lifetime Maintenance, Week 6, Day 5 – 2/10

Weight: 121.8 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 108
1-hour PP (after meal): 109
2-hour PP (after meal): 90

After taking the day off I feel much better, even though my blood pressure and meter readings are still elevated. This weekend: De-stress. Make quality me time a priority!

Lifetime Maintenance, Week 6, Day 6 – 2/11

Weight: 121.4 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 101
2-hour PP (after meal): 99

Took SugarFree’s advice and had a “me” day. Sadly, until today a ‘me’ day was a foreign concept. o me. I enjoyed it immensely!

Lifetime Maintenance, Week 6, Day 7 – 2/12

Weight: 122 = up .6 pound

Ketostix: small

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 105
2-hour PP (after meal): 101

I let my son pamper me and cook my meal. I haven’t had a hot dog in two years, if not longer. Looks like I didn’t miss anything, and I’m going to have to teach that boy to cook other foods. 😉

Lifetime Maintenance, Week 7, Day 1 – 2/13

Weight: 121.8 = down .2 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.25 = no change
Hips: 37.5″ = no change

Total from other areas = up .25″

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 101
2-hour PP (after meal): 98

I had a very enjoyable, relaxed weekend. Now I have to learn to inject that feeling into my work.

Lifetime Maintenance, Week 7, Day 2 – 2/14

Weight: 122.4 = up .6 pound

Ketostix: small

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 103
2-hour PP (after meal): 96

My husband began my day with a beautiful bouquet of roses, and I enjoyed a great steak with him for a delicious Valentine’s Day lunch. I’m adding a restorative session of yoga tonight. Pretty perfect day!

Lifetime Maintenance, Week 7, Day 3 – 2/15

Weight: 122.4 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 137
2-hour PP (after meal): 86

Given my recent suddenly high blood sugars, together with suddenly high blood pressure, SugarFree said it sounded like adrenal fatigue, and to see my doctor. Went today and – I have adrenal fatigue. He put me on blood pressure medication for a few weeks, and Naturethroid. My doctor made me bring a print out of my last seven days meals, and he was very impressed with my eating habits and my blood work overall. Now the work begins to figure out how to heal my adrenals enough so that I won’t need the meds. I have a consult scheduled with SugarFree tonight.

Lifetime Maintenance, Week 7, Day 4 – 2/16

Weight: 122 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 106
1-hour PP (after meal): 108
2-hour PP (after meal): 103

Had a heart-to-heart with SugarFree about my current lifestyle, and she had suggestions for changes I must make if I want to get off the path of self-destructive behavior (the last few years) that’s taken a toll on my health. Lots of changes, like not working so many, many hours and instead spending time on myself and my needs – putting me first for a while. That will be tough, but I’ve got to do it. Apparently “all work and no play” makes you a boring person AND wreaks havoc on your adrenal glands. Who knew?

Lifetime Maintenance, Week 7, Day 5 – 2/17

Weight: 121.8 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 105
1-hour PP (after meal): 109
2-hour PP (after meal): 93

I really enjoyed my lamb chops, as well as some delicious dark chocolate. With meals like this, who needs lots of sugar? I’ve also started looking for places with indoor pools near me (as part of my de-stress program, SugarFree wants me in soothing water twice a week). After losing twenty-five pounds on Protocol – I still can’t believe this worked, when starving myself on diets for so many years did nothing – the thought of wearing a swimsuit in public no longer worries me. 😉

Lifetime Maintenance, Week 7, Day 6 – 2/18

Weight: 121.8 = no change

Ketostix: small

Blood Glucose:
Fasting: 104
1-hour PP (after meal): 98
2-hour PP (after meal): 107

Today I felt really good. Slept well.

Lifetime Maintenance, Week 7, Day 7 – 2/19

Weight: 122.6 = up .8 pound

Ketostix: small

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 107
2-hour PP (after meal): 101

I spent most of the day in a classroom – not all that stimulating – so when I started to nod off around eight I went to bed and slept extremely well. Almost twelve hours in fact. Wow.

Lifetime Maintenance, Week 8, Day 1 – 2/20

Weight: 122 = down .6 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.25 = no change
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 101
2-hour PP (after meal): 99

I visited a second fitness center to look at the pool. One more tomorrow and then maybe by the end of this week I’ll be in the water. I’m really looking forward to it.

Lifetime Maintenance, Week 8, Day 2 – 2/21

Weight: 122.2 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 116
2-hour PP (after meal): 94

After a better fasting reading I hoped all my numbers would get better, but it’s still too soon. SugarFree keeps saying it’s going to take a few months to heal my adrenals, and I keep hearing ‘maybe tomorrow.’ 🙂

Lifetime Maintenance, Week 8, Day 3 – 2/23

Weight: 122.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 104
2-hour PP (after meal): 105

I’m feeling a little tired. Long day at work.

Lifetime Maintenance, Week 8, Day 4 – 2/23

Weight: 122.4 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 102
1-hour PP (after meal): 103
2-hour PP (after meal): 89

I feel really good. I went to bed early last night and woke just before alarm.

Lifetime Maintenance, Week 8, Day 5 – 2/24

Weight: 122.8 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 100
1-hour PP (after meal): 100
2-hour PP (after meal): 94

I joined a fitness center that has the much-needed pool (plus whirlpool and sauna!) so I can take the plunge. SugarFree will give me a great exercise routine that will not raise my cortisol levels, and which will hopefully lower my blood pressure and resting heart rate. Another unexpected path on the road to health. 🙂

Lifetime Maintenance, Week 8, Day 6 – 2/25

Weight: 122.8 = no change

Ketostix: small

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 122
2-hour PP (after meal): 97

Today I cooked another of Julia Child’s recipes.  A wonderful meal of pork loin and roasted potatoes with a fabulous mustard cream sauce. SugarFree had me add prunes soaked in apple cider before roasting with the pork, and it all was to die for!

Lifetime Maintenance, Week 8, Day 7 – 2/26

Weight: 123 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 102
2-hour PP (after meal): 97

Today I relaxed and took care of me. Something I can definitely get used to.

Lifetime Maintenance, Week 9, Day 1 – 2/27

Weight: 122.4 = down .6 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.5 = up .25″
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 104
2-hour PP (after meal): 100

I’m off to the pool. SugarFree has given me an hour’s worth of exercises that are sure to give me more energy and make me stronger. Can’t wait.

Lifetime Maintenance, Week 9, Day 2 – 2/28

Weight: 123 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 99
2-hour PP (after meal): 95

I liked exercising in the water. I especially enjoyed the whirlpool. 😉 And I slept really well, too.

Lifetime Maintenance, Week 9, Day 3 – 3/1

Weight: 122.8 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 105
2-hour PP (after meal): 106

Yesterday’s PP’s were better after exercising (I ate my meal afterward). I thought it was a one-time deal yesterday, or just wishful thinking on my part, but today’s fasting glucose was terrific, too.

Lifetime Maintenance, Week 9, Day 4 – 3/2

Weight: 123.2 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 105
2-hour PP (after meal): 107

Another water workout today. It was a lot harder this time, so I know I’m doing the exercises correctly now. SugarFree suggested I have the lifeguard critique my form for the push-ups. I start out well, but as I get tired I slip a bit. I know I’ll sleep well tonight.

Lifetime Maintenance, Week 9, Day 5 – 3/3

Weight: 123.4 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 105
2-hour PP (after meal): 103

I was a little sore from the workout, but I slept through the night for the first time in ages!

Lifetime Maintenance, Week 9, Day 6 – 3/4

Weight: 123.2 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 105
2-hour PP (after meal): 97

Busy day today. Enjoyed date night with hubby.

Lifetime Maintenance, Week 9, Day 7 – 3/5

Weight: 122.8 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 104
2-hour PP (after meal): 101

I cooked a delicious roast beef with Yorkshire pudding. It was hard to resist a second helping because it was so tasty!

Lifetime Maintenance, Week 10, Day 1 – 3/6

Weight: 122.4 = down .4 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.5 = no change
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 104
2-hour PP (after meal): 99

I had to skip the pool today but hope to get to it tomorrow. I’m actually disappointed. I’ve only done it twice but it’s already become something I look forward to.

Lifetime Maintenance, Week 10, Day 2 – 3/7

Weight: 122.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 100
2-hour PP (after meal): 95

Another enjoyable pool workout. I feel so relaxed, and once again, with better PP’s than I’ve had all week.

Lifetime Maintenance, Week 10, Day 3 – 3/8

Weight: 122.8 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 102
2-hour PP (after meal): 103

I plan to enjoy the sunshine and take a stroll around the neighborhood.

Lifetime Maintenance, Week 10, Day 4 – 3/9

Weight: 123.6 = up .8 pound

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 105
2-hour PP (after meal): 103

I slept really well last night. I hope this continues.

Lifetime Maintenance, Week 10, Day 5 – 3/10

Weight: 123.4 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 103
2-hour PP (after meal): 99

TGIF! Another day at the pool, whirlpool and sauna. This will be the highlight of my week from now on.

Lifetime Maintenance, Week 10, Day 6 – 3/11

Weight: 123.6 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 103
2-hour PP (after meal): 96

Today I tried to practice some relaxation techniques at my home office. And I called it a day around five as I had planned. Working from home has always been a challenge since it’s hard to quit. Before Protocol, it wasn’t unusual that one night would run into the next morning. No more of that!

Lifetime Maintenance, Week 10, Day 7 – 3/12

Weight: 123.6 = no change

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 110
2-hour PP (after meal): 102

Today I cooked three new Julia Child recipes. It was hard to have them all be ready at the same time – a challenge with the simplest of meals – but they all worked out perfectly. My friends enjoyed it and were very impressed with my new culinary skills. 🙂

Lifetime Maintenance, Week 11, Day 1 – 3/13

Weight: 123.2 = down .4 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.25″ = no change
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 103
2-hour PP (after meal): 99

My friends and I were out and about all day on a stay-cation for Spring Break. But I enjoyed a great steak out anyway. It’s sad though when your choice of green veggies is only broccoli. But I made do with that and a salad.

Lifetime Maintenance, Week 11, Day 2 – 3/14

Weight: 123.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 101
2-hour PP (after meal): 99

Another on-the-go day. My friend was amazed that I had such energy with only one meal a day. And when everyone stopped for a pick-me-up, sugar-filled coffee in the afternoon, I said no thanks and felt like the Ever-Ready Bunny wanting and able to go some more. Which we did!

Lifetime Maintenance, Week 11, Day 3 – 3/15

Weight: 123.4 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 104
2-hour PP (after meal): 101

Vacation over. Back to reality, to work, and to my routine.

Lifetime Maintenance, Week 11, Day 4 – 3/16

Weight: 123.6 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 100
2-hour PP (after meal): 99

I had a productive day at work.

Lifetime Maintenance, Week 11, Day 5 – 3/17

Weight: 123.2 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 101
2-hour PP (after meal): 100

SugarFree helped me realize I was doing my push-ups far too slowly, which was stopping me from doing more than a dozen. When I picked up the cadence as she suggested – I did eighteen this morning!! Woohoo!

Lifetime Maintenance, Week 11, Day 6 – 3/18

Weight: 123.4 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 104
2-hour PP (after meal): 97

I did twenty push-ups this morning – I love it!

Lifetime Maintenance, Week 11, Day 7 – 3/19

Weight: 124 = up .6 pound

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 104
2-hour PP (after meal): 100

Stuck inside in front of a computer all day.

Lifetime Maintenance, Week 12, Day 1 – 3/20

Weight: 123.6 = down .4 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.25″ = no change
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 98

I love my Lifetime Maintenance menus. 🙂

Lifetime Maintenance, Week 11, Day 2 – 3/21

Weight: 123.4 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 105
2-hour PP (after meal): 102

I enjoyed two pleasant strolls this morning instead of trying to squeeze in more work. I’m trying to stay mindful about stopping to smell the roses, even in the office.

Lifetime Maintenance, Week 11, Day 3 – 3/22

Weight: 123.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 104
2-hour PP (after meal): 95

I did my first exercise with my new Winged Water Walkers. SugarFree said it would give me my first real workout in the pool. Well… it did. I wasn’t even able to make it all the way through my routine, and I’m not sure I’ll be able to walk tomorrow. These things are amazing!

Lifetime Maintenance, Week 11, Day 4 – 3/23

Weight: 123.6 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 109
2-hour PP (after meal): 103

It’s been a year since I began Protocol. I’m twenty-four pounds lighter and several clothing sizes smaller – but more importantly, a whopping twenty-six inches of fat have simply disappeared. Even better: I continue to eat great food and lots of delicious fat, and I’ve regained absolutely nothing back! Can’t believe I used to think starving myself was the answer to getting and staying thin. Protocol really works. And it’s amazing.

[Note: Diane, of course I’m biased and so must agree that Protocol really works. 😀 But you, my dear, did all the hard work, and stuck with it when the going occasionally got tough. And you’re still working, exercising now to become the strong and powerful woman you were always meant to be. Congratulations on your transformation!]

Lifetime Maintenance, Week 12, Day 5 – 3/24

Weight: 123.4 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 98

A stressful afternoon that provided an opportunity to practice deep breathing technique. I’m going to take a walk shortly, too. I’m trying to recognize when I need to take a break and decompress.

Lifetime Maintenance, Week 12, Day 6 – 3/25

Weight: 123.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 99

I enjoyed eating pasta today. I forgot how wonderful it tastes. It’s been a beautiful day to take a walk between my computer and proofreading. I’m taking relax time every hour, so that’s progress. 🙂

Lifetime Maintenance, Week 12, Day 7 – 3/26

Weight: 123.6 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 109
2-hour PP (after meal): 98

SugarFree taught about the care and feeding of a sourdough starter, and once it’s mature enough Ill learn how to back my own bread!

Lifetime Maintenance, Week 13, Day 1 – 3/27

Weight: 123.8 = up .2 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.25″ = no change
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 104
2-hour PP (after meal): 99

I’m up to 28 push-ups and feeling much stronger!

Lifetime Maintenance, Week 13, Day 2 – 3/28

Weight: 123.4 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 92
2-hour PP (after meal): 95

I did not sleep very well last night which SugarFree says is likely due to high cortisol levels after my Water Walker workout at the pool. I’ll do a longer meditation tonight.

Lifetime Maintenance, Week 13, Day 3 – 3/29

Weight: 123.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 105
2-hour PP (after meal): 99

Another great pool workout with my Water Walkers.

Lifetime Maintenance, Week 13, Day 4 – 3/30

Weight: 123.8 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 102
2-hour PP (after meal): 99

I took advantage of the day off and spent  some quality time with friends and family. I need to do more of this.

Lifetime Maintenance, Week 13, Day 3/31

Weight: 123.2 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 104
2-hour PP (after meal): 99

I’m enjoying the beautiful weather by walking through the neighborhood.

Lifetime Maintenance, Week 13, Day 6 – 4/1

Weight: 123.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 104
2-hour PP (after meal): 99

I got up and walked several times throughout the day. And I was able to work in my outside office.

Lifetime Maintenance, Week 13, Day 7 – 4/2

Weight: 123.6 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 101
2-hour PP (after meal): 99

Since I couldn’t get out and walk on this rainy day, and was tired even though I mostly relaxed, so I took a nap! I actually listened to my body rather than ignoring it, pushing its needs aside as I usually do.

Lifetime Maintenance, Week 14, Day 1 – 4/3

Weight: 123.4 = down .2 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.25″ = no change
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 99

Had a great pool workout.

Lifetime Maintenance, Week 14, Day 2 – 4/4

Weight: 123.8 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 104
2-hour PP (after meal): 98

SugarFree is teaching me to make sourdough starter so I can hopefully bake my own bread soon.

Lifetime Maintenance, Week 14, Day 3 – 4/5

Weight: 123.8 = no change

Ketostix: small

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

I’m up to twenty-nine push-ups and can see some definition in my arms!

Lifetime Maintenance, Week 14, Day 4 – 4/6

Weight: 123.6 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 101
2-hour PP (after meal): 98

It’s been just over a year since I began Protocol, and nearly four months since I began Lifetime Maintenance. SugarFree says I’m ready to increase my calories, and eat two meals a day instead of one: a small breakfast and a slightly later main meal. It will be interesting to do it, and interesting to see how my body responds.

Lifetime Maintenance, Week 14, Day 5 – 4/7

Weight: 123.6 = no change

Ketostix: small

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 112
2-hour PP (after meal): 99

Working out with my Water Walkers is not getting much easier, but I am becoming used to them. I even had a couple of swimmers ask me where to get them.

Lifetime Maintenance, Week 16, Day 1 – 4/17

Weight: 124 = up .4 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.25″ = no change
Hips: 37.75″ = up .25″

Total from other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 103
2-hour PP (after meal): 99

Had to take some time off, but I’m glad to be back.

Lifetime Maintenance, Week 16, Day 2 – 4/18

Weight: 124 = no change

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 104
2-hour PP (after meal): 96

I’m looking forward to a yoga session tonight.

Lifetime Maintenance, Week 16, Day 3 – 4/19

Weight: 124.4 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 102

I was offered a blueberry muffin at work, and I’m still amazed that it had no pull on me like it used to. I turned it down and did not even feel deprived.

Lifetime Maintenance, Week 16, Day 4 – 4/20

Weight: 124 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 110
2-hour PP (after meal): 120

I worked really hard at the pool today. My arms feel like noodles.

Lifetime Maintenance, Week 16, Day 5 – 4/21

Weight: 124 = no change

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 94
2-hour PP (after meal): 98

SugarFree says it’s time to increase my carbs so it’s harder to finish my bigger meal, but I’m sure my stomach will stretch as I increase my calories on a regular basis. 🙂

Lifetime Maintenance, Week 16, Day 6 – 4/22

Weight: 124.2 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 108
2-hour PP (after meal): 95

I began my first attempt to bake bread using my sourdough starter by making my overnight sponge. I’m starting to appreciate that it’s an art and a science.

Lifetime Maintenance, Week 16, Day 7 – 4/23

Weight: 124.4 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 104
2-hour PP (after meal): 101

I baked today, but my loaves turned out heavy because I didn’t let it rise enough yesterday. And I didn’t bake them quite long enough, which SugarFree says is a rookie mistake. 🙂 But it tasted delicious, so not bad for the first try, and I learned a lot that I can use next time.

Lifetime Maintenance, Week 17, Day 1 – 4/24

Weight: 124.4 = no change

Measurements:
Bust: 33.75″ = no change
Waist: 27.5″ = no change
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: trace

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 108
2-hour PP (after meal): 95

I enjoyed my three ounces of bread with chopped liver, but hubby polished off the rest of both loaves!

Lifetime Maintenance, Week 17, Day 2 – 4/25

Weight: 124 = down .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 101

I’ve been sleeping really great after my pool workouts. Too bad I can’t go every day.

Lifetime Maintenance, Week 17, Day 3 – 4/26

Weight: 124.4 = up .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 104
2-hour PP (after meal): 99

Another great workout at the pool!

Lifetime Maintenance, Week 17, Day 4 – 4/27

Weight: 124.4 = up .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 105
2-hour PP (after meal): 99

Someone I haven’t seen in a while came in while I was eating and was amazed at the amount of food on my plate. “And all that fat?” That’s a direct quote. 😀

Lifetime Maintenance, Week 17, Day 5 – 4/28

Weight: 124.4 = no change

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 99

I now have proof that my metabolism has healed a great deal since I began Protocol, and it’s a beautiful thing. SugarFree increased my carbs a LOT, but my blood sugars have remained stable. No more spikes!

Lifetime Maintenance, Week 17, Day 6 – 4/29

Weight: 124.2 = down .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 100
2-hour PP (after meal): 98

I had an enjoyable girls day out but unfortunately had to eat some fast food.

Lifetime Maintenance, Week 17, Day 7 – 4/30

Weight: 124.4 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 104
2-hour PP (after meal): 99

Happy Anniversary to me and my hubby! We decided to just stay home and cook/eat since I now cook a pretty mean steak. I made a delicious rib eye and a great broccoli salad, to name a few yummy items on my menu.  At the last minute I added a red wine sauce from Julia Child’s Mastering The Art of French Cooking, and it was wonderful. Just the right touch to make our meal extra special.

Lifetime Maintenance, Week 18, Day 1 – 5/1

Weight: 124.6 = up .2 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.5″ = no change
Hips: 37.5″ = no change

Total from other areas = no change

Ketostix: trace

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 103
2-hour PP (after meal): 106

My arms are so tired after my pool workout it’s hard to even drive home sometimes. SugarFree has me exercise before I eat whenever possible. I was really hungry as I got in the water, but by the time I got out I wasn’t hungry at all. But I rallied by the time I got home! 🙂

Lifetime Maintenance, Week 18, Day 2 – 5/2

Weight: 124.4 = down .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 99
2-hour PP (after meal): 100

I’m usually not sore the day after a workout, but that’s not the case today. Feels good, though.

Lifetime Maintenance, Week 18, Day 3 – 5/3

Weight: 124.4 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 104
2-hour PP (after meal): 117

I love eating shrimp scampi with whole-wheat spaghetti, a favorite meal SugarFree taught me to make. Wish my 2-hr PP was as happy with the pasta as I was.

Lifetime Maintenance, Week 18, Day 4 – 5/4

Weight: 124.6 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 106
2-hour PP (after meal): 92

I baked my second loaf of sourdough. It was better than the last time, and the last time was delicious. 🙂 Practice, practice, practice is SugarFree’s mantra.

Lifetime Maintenance, Week 18, Day 5 – 5/5

Weight: 124.8 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 105
2-hour PP (after meal): 99

I ate bread and sweet potato today, no problem. My PP’s show such improvement from where I was this time last year. It really does take time and patience to heal our metabolic damage, as SugarFree keeps reminding us. 🙂

Lifetime Maintenance, Week 18, Day 6 – 5/6

Weight: 124.4 = no change

Ketostix: negative

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 104
2-hour PP (after meal): 97

SugarFree and I spent time reviewing my latest sourdough loaf. I still need to learn/change some things (like most new cooks I’m afraid to let food get really brown when it needs to), but even as is that bread tastes pretty good! Or so my family says. 🙂

Lifetime Maintenance, Week 18, Day 7 – 5/7

Weight: 124.6 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 105
2-hour PP (after meal): 97

SugarFree has me creating new recipes with new foods. I was in such an eating rut for so long before starting Protocol, I have no experience cooking or recipes to pull from, which is probably why I have had a weight issue most of my adult life. Happily, that’s changing!

Lifetime Maintenance, Week 19, Day 1 – 5/8

Weight: 125 = up .4 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.5″ = no change
Hips: 37.75″ = no change

Total from other areas = no change

Ketostix: negative

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 107
2-hour PP (after meal): 90

I ate corn and carrots, and my PP’s aren’t as high as I thought they might be.

Lifetime Maintenance, Week 19, Day 2 – 5/9

Weight: 125.2 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 98
2-hour PP (after meal): 102

I cooked and enjoyed another great meal with lots of carbs. I haven’t eaten so many in a day in years. Good carbs, that is. I ate plenty of junk. But because I’m not used to having so much it’s hard to think up how to use them to create recipes that, in SugarFree’s words, really shine. Getting better at it though.

Lifetime Maintenance, Week 19, Day 3 – 5/10

Weight: 124.8 = down .4 pound

Ketostix: negative

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 103
2-hour PP (after meal): 100

Good meter readings and another great workout, plus extra time in the whirlpool. I’m so glad SugarFree suggested pool workouts.

Lifetime Maintenance, Week 19, Day 5 – 5/11

Weight: 125.2 = up .4 pound

Ketostix: negative

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 117
2-hour PP (after meal): 100

Carrots have always caused high PP’s, but I also ate sugar snap peas and potato. It was  delicious though, and the extra carbs have given me extra energy.

Lifetime Maintenance, Week 19, Day 6 – 5/12

Weight: 125.2 = no change

Ketostix: negative

Blood Glucose:
Fasting: 94
3-hour PP (after meal) 100

I cooked a new recipe (roasted green beans in a duck fat, lemon and balsamic vinegar dressing topped by walnuts and goat cheese) tweaked by SugarFree to be perfect for me. It was delicious, and I can’t wait for leftovers!

Lifetime Maintenance, Week 19, Day 6 – 5/12

Weight: 125 = down .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 99

I enjoyed an early Mother’s Day meal with family. It was nice to have someone else do the cooking for a change.

Lifetime Maintenance, Week 19, Day 7 – 5/13

Weight: 124.6 = down .4 pound

Ketostix: negative

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 104
2-hour PP (after meal): 100

I took my leftover green beans to share with extended family. I should have brought SugarFree’s recipe to hand out. 🙂

Lifetime Maintenance, Week 20, Day 1 – 5/15

Weight: 125 = up .4 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.5″ = no change
Hips: 37.75″ = no change

Total from other areas = no change

Ketostix: negative

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 104
2-hour PP (after meal): 96

I’ll never get tired of salmon – it’s one of my favorite meals ever! Yum.

Lifetime Maintenance, Week 20, Day 2 – 5/16

Weight: 125.4 = up .4 pound

Ketostix: negative

Blood Glucose:
Fasting: 94

Busy work schedule. The challenge the next couple weeks will be just getting the time to take my PP’s.

Lifetime Maintenance, Week 20, Day 3 – 5/17

Weight: 125.6 = up .2 pound

Ketostix: negative

Really hectic workday.

Lifetime Maintenance, Week 20, Day 4 – 5/18

Weight: 125 = down .6 pound

Ketostix: negative

In spite of a difficult week I feel energetic. Looking forward to an evening walk.

Lifetime Maintenance, Week 20, Day 5 – 5/19

Weight: 125.2 = up .2 pound

Ketostix: trace

​Blood Glucose:
Fasting: 94
1.5-hour PP (after meal): 102
2.5-hour PP (after meal): 99

I a colleague came in my office while I was eating, and said: “How do you stay so slim eating all that food?”

[LOL – I hope you told her!]

Lifetime Maintenance, Week 20, Day 6 – 5/20

Weight: 125.4 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 102
2-hour PP (after meal): 100

A quiet day compared to the rest of my week, but R&R is just what I needed. And a delicious meal that wasn’t rushed.

Lifetime Maintenance, Week 20, Day 7 – 5/21

Weight: 125.4 = no change

Ketostix: negative

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 112
2-hour PP (after meal): 102

Pasta is still a little rough on my PP’s, but it’s so delicious.

Lifetime Maintenance, Week 21, Day 1 – 5/22

Weight: 125.6 = up .2 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.5″ = no change
Hips: 37.75″ = no change

Total from other areas = no change

Ketostix: negative

Blood Glucose:
Fasting: 100
2-hour PP (after meal): 99

The same co-worker who walked in on my meal the other day asked me: “What’s for lunch today?” since she could smell it down the hall. 🙂 I baked another loaf Sunday and I just had to have two or three bites. My best attempt yet for taste/texture. I still need to work on my rising times, but SugarFree has patiently walked me through every baking session.

Lifetime Maintenance, Week 21, Day 2 – 5/23

Weight: 125.4 = down .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 95
2-hour PP (after meal): 100

I practiced my deep-breathing exercises when things got hectic at work. 😉

Lifetime Maintenance, Week 21, Day 3 – 5/24

Weight: 125.2 = down .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 113
2.5-hour PP (after meal): 116

Stressful day. Looking forward to this weekend so much – I miss my pool workouts!

Lifetime Maintenance, Week 21, Day 4 – 5/25

Weight: 125.4 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 100
2.5-hour PP (after meal): 89

Thankfully things are winding down at work. SugarFree cut out my starch carb today and my meter readings appreciated it. My stress level was down so that was probably also a factor.

Lifetime Maintenance, Week 21, Day 5 – 5/26

Weight: 125.4 = no change

Ketostix: trace

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 115
2-hour PP (after meal): 111

TGIF! I’m glad to have this week end so I can get some badly needed R&R.

Lifetime Maintenance, Week 21, Day 6 – 5/27

Weight: 125.4 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 110
2-hour PP (after meal): 102

I’m glad to have the week behind me, and looking forward to getting back in the pool.

Lifetime Maintenance, Week 21, Day 7 – 5/28

Weight: 125.4 = no change

Ketostix: negative

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 103
2-hour PP (after meal): 100

On the go most of the day.

Lifetime Maintenance, Week 22, Day 1 – 5/29

Weight: 125.6 = up .2 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.5″ = no change
Hips: 37.75″ = no change

Total from other areas = no change

Ketostix: negative

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 105
2-hour PP (after meal): 100

Another holiday with the family. Everyone else had hamburgers and teased me because I brought a rib eye! They’re used to me bringing food by now though, so I took it in stride.

Lifetime Maintenance, Week 22, Day 2 – 5/30

Weight: 125.4 = down .2 pound

Ketostix: negative

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

Crazy day, but at least I was given time to eat.

Lifetime Maintenance, Week 22, Day 3 – 5/31

Weight: 125.6 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 93
1-hour PP (after meal) 104
2-hour PP (after meal): 94

I baked another loaf of sourdough, but it was tough and flat! A postmortem with SugarFree helped me understand why none of my loaves has been great. First, I’ve been adding too much water – by accident. I store my flour in the freezer, but instead of letting the measured amount sit in a bowl on the counter to defrost, I’ve put it into a plastic bag, and as it defrosted, all the humidity went into the flour. So there was already water in it before I added the measured amount. I’ve also been over proofing my dough, apparently a common newbie error. Bread baking is an amazing science, and there’s so much to learn – but with SugarFree’s help I am learning. 🙂

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

Weight: 125.6 = no change

Ketostix: negative

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 107
2-hour PP (after meal): 102

Long day at work but I still have lots of energy.

Lifetime Maintenance, Week 22, Day 5 – 6/2

Weight: 125.6 = no change

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 101
2-hour PP (after meal): 98

Finally back in the pool after a two week absence. I might be sore tomorrow, but the workout felt good.

Lifetime Maintenance, Week 22, Day 6 – 6/3

Weight: 125.2 = down .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 103
2-hour PP (after meal): 94

I’m not as sore as I thought I’d be. 🙂

Lifetime Maintenance, Week 22, Day 7 – 6/4

Weight: 125.2 = no change

Ketostix: negative

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 98

I ate brunch at a nice restaurant – but their idea of a brunch meal and mine are two different things. A lot less food than I’m accustomed to eating these days.

Lifetime Maintenance, Week 23, Day 1 – 6/5

Weight: 125.4= up .2 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.5″ = no change
Hips: 37.75″ = no change

Total from other areas = no change

Ketostix: negative

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 107
2-hour PP (after meal): 98

Another busy week coming up. Enjoyed a “normal” size meal today.

Lifetime Maintenance, Week 23, Day 2 – 6/6

Weight: 125.6 = no change

Ketostix: negative

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 106
2-hour PP (after meal): 95

Stressful day at work. I plan to take a yoga class this evening.

Lifetime Maintenance, Week 23, Day 3 – 6/7

Weight: 125.4 = down .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 105
2-hour PP (after meal): 100

Another good water walk workout and another great lunch.

Lifetime Maintenance, Week 23, Day 4 – 6/8

Weight: 125.4 = no change

Ketostix: negative

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 98
2-hour PP (after meal): 96

A busy day, but I had lots of energy to do errands at the end.

Lifetime Maintenance, Week 23, Day 5 – 6/9

Weight: 125.6 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 106
2-hour PP (after meal): 97

Enjoyed my meal! Glad it’s Friday, too.

Lifetime Maintenance, Week 23, Day 6 – 6/10

Weight: 125.4 = down .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 105
2-hour PP (after meal): 101

It was a busy day, beautiful weather, lots of energy: Cleaned out the garage!

Lifetime Maintenance, Week 23, Day 7 – 6/11

Weight: 125.4 = no change

Ketostix: negative

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 97
2-hour PP (after meal): 95

Went to lunch with family and good friends.  😉

Lifetime Maintenance, Week 24, Day 1 – 6/12

Weight: 125.2 = down .2 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.5″ = no change
Hips: 37.75″ = no change

Total from other areas = no change

Ketostix: negative

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 105
2-hour PP (after meal): 96

Good day.

Lifetime Maintenance, Week 24, Day 2 – 6/13

Weight: 125.6 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 105
2-hour PP (after meal): 97

I’m tired from having to get up early, but I got my second wind this afternoon.

Lifetime Maintenance, Week 24, Day 3 – 6/14

Weight: 125.4 = no change

Ketostix: negative

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 103
2-hour PP (after meal): 94

Another good workout at the pool.

Lifetime Maintenance, Week 24, Day 7 – 6/18

Weight: 125.8 = up .4 pound

Ketostix: negative

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 105
2-hour PP (after meal): 100

Spent the last two days traveling. It’s good to be back home where I can cook my meal.

Lifetime Maintenance, Week 25, Day 1 – 6/19

Weight: 125.8 = no change

Ketostix: negative

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 106
2-hour PP (after meal): 100

Today SugarFree spent time talking me off the ledge (wanting to quit Protocol because it’s hard) AGAIN. She asked a lot of questions that helped me see I’m still insulin resistant, still unable to eat the carbs my body needs, still hypothyroid with adrenal fatigue, which means I’m still unable to get back to the Body by Science workouts that I also need. Sometimes it’s daunting to see how damaged my body still remains from all the years of abuse in the eating department. So with her help to figure out ways to make this a bit easier for me, I’ll press on.

Lifetime Maintenance, Week 25, Day 2 – 6/20

Weight: 125.4 = down .4 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.5″ = no change
Hips: 38.″ = up .25″

Total from other areas = no change

Ketostix: negative

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 108
2-hour PP (after meal): 98

I read somewhere that giving up my morning cup of coffee will lower my blood pressure, so I’m trying it.

Lifetime Maintenance, Week 25, Day 2 – 6/21

Weight: 125.6 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 106
2-hour PP (after meal): 98

Oops. Turns out two or three cups of coffee is actually good for all of us in many respects, but especially for women. And the latest large study that came out last year proved it does not raise blood pressure (not the same can be said for caffeine shots!). However, SugarFree helped me understand that the type of coffee I drink – drip – has more caffeine, more bitterness and fewer of the hundreds of great chemical compounds in coffee made under pressure, like espresso. Which I’ve never had. I’ll find a barista in town to see what “good” coffee tastes like before I invest in an espresso machine for home.

Lifetime Maintenance, Week 25, Day 4 – 6/22

Weight: 125.8 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 106
1-hour PP (after meal): 117
2-hour PP (after meal): 109

SugarFree has me creating new menus for a 2-week experiment I’ll start soon.

Lifetime Maintenance, Week 25, Day 5 – 6/23

Weight: 126 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 105
1-hour PP (after meal): 109
2-hour PP (after meal): 103

A relaxing day.

Lifetime Maintenance, Week 25, Day 6 – 6/24

Weight: 125.8 = down .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 105
2-hour PP (after meal): 100

Relaxed with family.

Lifetime Maintenance, Week 25, Day 7 – 6/25

Weight: 126 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 102
1-hour PP (after meal): 104
2-hour PP (after meal): 101

Productive day, great weekend.

Lifetime Maintenance, Week 26, Day 1 – 6/26

Weight: 125.8 = down .2 pound

Measurements:
Bust: 33.75″ = no change
Waist: 27.25″ = up .25″
Hips: 37.75″ = no change

Total from other areas = no change

Ketostix: negative

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 133
2-hour PP (after meal): 112

Thought we’d start the experiment today (more about it when I do start), but my menus still aren’t ready.

Lifetime Maintenance, Week 26, Day 2 – 6/27

Weight: 126.8 = up 1 pound

Ketostix: negative

Blood Glucose:
Fasting: 98
3-hour PP (after meal): 93

After eating so much more than usual yesterday I was surprised to be hungry early this morning. But I can’t start my experiment till I create all my menus for it.

Lifetime Maintenance, Week 26, Day 3 – 6/28

Weight: 126.2 = down .6 pound

Ketostix: negative

Blood Glucose:
Fasting: 100
1-hour PP (after meal): 117
2-hour PP (after meal): 98

I was still a bit hungry this morning. My meals always taste good, but when I’m really hungry they’re divine.

Lifetime Maintenance, Week 26, Day 4 – 6/29

Weight: 126 = down .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 104
2-hour PP (after meal): 101

Better PP’s – but only because I had no carbs at all. 🙁

Lifetime Maintenance, Week 26, Day 5 – 6/30

Weight: 128.2 = down .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 107
2.5-hour PP (after meal): 98

Enjoyed another great meal.

NOTE: After 18 months, and having met nearly all the goals she set when she began Protocol, Diane is on Lifetime Maintenance and ready to fly the nest!

It’s time for me to incorporate all the things I’ve learned from SugarFree and follow Protocol on my own, content to know that I’ll be welcomed back if I have a problem.

I’ve learned so much on Protocol and hope to continue to incorporate all of its principles in order to stay healthy. I now know that losing weight — my goal when I began, and which I’ve achieved — is just a byproduct of becoming metabolically healthy. Protocol helped show me that I severely damaged my body by following what I thought was a “healthy lifestyle that would make me thin,” but which was and did the exact opposite. After starving myself for years, I learned that eating lots of good calories and fat does not make you fat, and that what does make you fat is insulin resistance. That was a new term for me and one that is still part of my life, but at least I now know that I have it and that I’ve still got work to do to in order to completely heal. Because of SugarFree, I know what that work is, and how to do it.

I thank you, SugarFree, for all the instruction, guidance, hand-holding, cooking lessons, and endless phone calls on a professional as well as a personal level, but mainly for your patience. I know I couldn’t have been one of the easiest Participants to work with. You truly were an answer to my prayers in the battle with my weight —  and an answer to health and metabolic problems I didn’t even know I had. Thank you for sharing your hard-won knowledge with me and all the other Participants you’ve helped over the years. I may be losing a daily Life Coach, but I will keep my friend. 🙂

And thanks, too, to the readers of my journal, especially those who were kind enough to leave words of encouragement and support. I wish all of you well on your journeys to health, and hope you remember that if I could do this (with SugarFree’s help), so can you!

Posted in Diane, SugarFree Protocol | Tagged , , , | 5 Comments

SugarFree Protocol – Heather

Heather will join us all on Monday, February 15, 2016 – but please take a minute to welcome her now!

Heather’s Introduction:

Hi! I’m thirty-eight, 5′ 7″ and weigh 291 pounds. My test results revealed that I am a Diabetic with Hyperinsulinemia, have Non-Alcoholic Fatty Liver Disease (NAFLD), and am Hypothyroid. My inflammation level is extremely high, and I have signs of early heart disease. In other words, I must now work hard to reverse all this before it’s too late, and I will.

I’ve battled weight all my life. I reached 310 pounds in 2006 when I delivered my daughter. I did the low-calorie South Beach diet, worked out five days a week, and by starving myself, lost 100 pounds. Naturally, starving yourself always boomerangs, and I gained it all back. I have lost, then gained weight like a yo-yo as long as I can remember. I have tried every diet out there – all low-calorie – and since starvation never works long-term, neither did any of them. The fat always returned with a vengeance.

I’ve thought about weight-loss surgery for years, and have been told by most doctors that I should take weight-loss drugs, but I knew deep down that would just help me starve myself – with side effects. Unfortunately, I didn’t know what would work. So I gave up, and ate nothing but junk/fast food for the last several years.

I stumbled upon SugarFree while searching for something else, and I am so thankful I did. Someone who has walked the walk herself (245 down to 130 pounds) understands how to heal broken metabolisms without the useless Calories In, Calories Out, and although I need to do the work, I know she will provide the road map I need to fix my health once and for all.

Protocol Round 1, Week 1, Day 1 – 2/15

Weight: 291 pounds

Measurements:
Bust: 48″
Waist: 51″
Hips: 58″

Meal:
– 8 oz kale
– 1.5 T. duck fat
– 9 oz asparagus
– 1.5 T. butter
– 9 oz salmon
– 1 oz sweet potato

Fitday stats:
Calories: 775
Fat: 51.9 grams (60%)
Protein: 61.4 grams (32%)
Carbs: 15.6 grams (8%)

Ketostix: negative

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 87
2-hour PP (after meal): 88

I’m excited to start Protocol, and look forward to making progress.

Protocol Round 1, Week 2, Day 2 – 2/16

Weight: 290 = down 1 pound

Meal:
– 8 oz broccoli
– 1 T. duck fat
– 5 oz green beans
– 1 T. butter
– 3 oz chicken liver
– 3 large eggs
– 1 oz potato

Fitday stats:
Calories: 600
Fat: 43.5 grams (65%)
Protein: 36.4 grams (24%)
Carbs: 15.7 grams (11%)

Ketostix: negative

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 92
2-hour PP (after meal): 91

Like a lot of new Participants, I hated the liver. But as SugarFree and so many other Participants have discovered and said – it’s an acquired taste, especially given all the junk food I’ve eaten exclusively for years. Wonder how long it will take me to acquire that taste? 🙂

Protocol Round 1, Week 1, Day 3 – 2/17

Weight: 287.2 = down 2.8 pounds

Meal:
– 8 oz spinach
– .75 T. duck fat
– 4.5 oz artichoke hearts
– .75 T. butter
– 10 oz sirloin steak
– 1 oz corn

Fitday stats:
Calories: 804
Fat: 55.4 grams (62%)
Protein: 61.4 grams (31%)
Carbs: 14.9 grams (7%)

Ketostix: trace

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 82
2-hour PP (after meal): 90

My meal was delicious, and it was nice to see a little color on the ketostix this morning! My headaches have finally subsided, so I am hopefully through the worst of the drug withdrawal. Getting off sugar, junk food and cans per day of aspartame-laden diet sodas is hard work.

[Note: Welcome, Heather! Yes, your body is going through major detox right now, and that kind of drug withdrawal is never easy – though you’re doing great. :D]

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

Weight: 286.2 = down 1 pound

Meal:
– 8 oz swiss chard
– 1 T. duck fat
– 12 oz broccoli rabe
– 1 T. butter
– 12 oz pork chop
– 1 oz sweet potato

Fitday stats:
Calories: 806
Fat: 53.9 grams (60%)
Protein: 64.9 grams (32%)
Carbs: 15.4 grams (8%)

Ketostix: moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 92
2-hour PP (after meal): 86

Another great meal. I’m happy my glucose numbers are responding so well to the real food I now eat, even though I know they’re actually being artificially lowered by all the excess insulin in my body. SugarFree said it will take two to three weeks for my pancreas to get the message that I’m no longer eating junk food, and that it no longer needs to make so much.

Protocol Round 1, Week 1, Day 5 – 2/19

Weight: 285 = down 1.2 pounds

Meal:
– 8 oz broccoli
– .75 T. duck fat
– 6 oz collard greens
– .75 T. butter
– 16 oz chicken thighs
– 1 oz long grain brown rice

Fitday stats:
Calories: 828
Fat: 56.1 grams (61%)
Protein: 64.6 grams (31%)
Carbs: 16.2 grams (8%)

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 91
2-hour PP (after meal): 91

This has been a long, hard week. I look forward to getting extra rest this weekend.

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

Weight: 282.6 = down 2.4 pounds

Meal:
– 1 oz onion
– 4 oz kale
– 2 oz turnip greens
– 1 T. butter
– 1 oz chicken livers
– 4 large eggs
– 1 T. duck fat

Fitday stats:
Calories: 569
Fat: 52.8 grams (72%)
Protein: 50.6 grams (22%)
Carbs: 16.9 grams (6%)

Ketostix: large

Blood Glucose:
Fasting: 87
1-hr PP: 95
2-hr PP: 94

I didn’t eat the liver again. I’ll keep trying.

Protocol Round 1, Week 1, Day 7 – 2/21

Weight: 281 = down 1.6 pounds

Meal:
– 9 oz salmon
– 8 oz spinach
– 8 oz mustard greens
– 1.75 T. butter
– 1.75 T. duck fat
– 1 oz whole-wheat spaghetti

Fitday stats:
Calories: 851
Fat: 52.8 grams (62%)
Protein: 56.7 grams (29%)
Carbs: 16.6 grams (9%)

Ketostix: large

Blood Glucose:
Fasting: 85
1-hr PP: 97
2-hr PP: 94

My first ten pounds of many are gone! I was starving by the time I ate, but was full before I finished it all. Hunger did return in the evening.

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

Weight: 280.8 = down .2 pound

Measurements:
Bust: 47″ = down 1″
Waist: 49″ = down 2″
Hips: 56.5″ = down 1.5″

From other areas = down 2.25″

Meal:
– 13 oz pork chop
– 8 oz broccoli
– 6 oz turnip greens
– 1 T. butter
– 1 T. duck fat
– 1 oz sweet potato

Fitday stats:
Calories: 812
Fat: 55.1 grams (61%)
Protein: 61.2 grams (30%)
Carbs: 17.8 grams (9%)

Ketostix: large

Blood Glucose:
Fasting: 86
1-hr PP: 92
2-hr PP: 92

Wow – six inches of fat gone in a week! My clothes are looser, but I was still surprised by the loss. I was especially excited about losing two inches from around my waist, since SugarFree says it’s an indicator of healing insulin resistance.

[Note: What a great first week, even though with your extremely high levels of insulin you’re having a tough time getting into lipolysis. Keep at it; it will happen and the hunger will disappear! And yes, losing the fat from around the waist is the hardest, but you’re off to a great start. :)]

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

Weight: 280.2 = down .6 pound

Meal:
– 8 oz swiss chard
– 1.25 T. duck fat
– 5 oz green beans
– 1.25 T. butter
– 1 egg
– 1 oz chicken liver
– .5 oz tomato paste
– .1 oz flour
– 4 oz mushrooms

Fitday stats:
Calories: 450
Fat: 34.9 grams (70%)
Protein: 15.1 grams (13%)
Carbs: 19 grams (17%)

Ketostix: large

Blood Glucose:
Fasting: 88
1-hr PP: 86
2-hr PP: 85

Today was another struggle to eat the liver. SugarFree says it will get better, and it happened for all the other Participants, so I just need to keep trying.

Protocol Round 1, Week 2, Day 3 – 2/24

Weight: 279.2 = down 1 pound

Meal:
– 8 oz spinach
– 1.5 T. duck fat
– 12 oz broccoli raab
– 1.5 T. butter
– 9 oz salmon
– 1 oz brown rice

Fitday stats:
Calories: 814
Fat: 53.5 grams (59%)
Protein: 66.9 grams (33%)
Carbs: 16.2 grams (8%)

Ketostix: large

Blood Glucose:
Fasting: 87
1-hr PP: 98
2-hr PP: 88

I hope I will have more energy soon.

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

Weight: 278 = down 1.2 pounds

Meal:
– 8 oz kale
– 1 T. duck fat
– 4.5 oz artichoke hearts
– 1 T. butter
– 6 oz chicken liver
– 1 oz onion
– .5 oz flour
– 4 oz mushrooms

Fitday stats:
Calories: 564
Fat: 33.8 grams (54%)
Protein: 37.2 grams (26%)
Carbs: 27.7 grams (20%)

Ketostix: large

Blood Glucose:
Fasting: 81
1-hr PP: 99
2-hr PP: 94

As of today I’ve lost thirteen pounds – in less than two weeks. I look forward to seeing my measurements on Monday. 🙂

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

Weight: 278.2 = up .2 pound

Meal:
– 8 oz broccoli
– 1.5 T. duck fat
– 4 oz dandelion greens
– 1.5 T. butter
– 9 oz salmon
– 2 oz whole-wheat spaghetti

Fitday stats:
Calories: 822
Fat: 52.7 grams (58%)
Protein: 61.4 grams (30%)
Carbs: 25.5 grams (12%)

Ketostix: large

Blood Glucose:
Fasting: 78
1-hr PP: 98
2-hr PP: 93

It’s been a good week.

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

Meal:
– 2 oz corn
– 8 oz spinach
– 9 oz asparagus
– .75 T. butter
– 10 oz sirloin steak
– .75 T. duck fat

Fitday stats:
Calories: 833
Fat: 55.4 grams (60%)
Protein: 64.9 grams (31%)
Carbs: 18.7 grams (9%)

Ketostix: large

Blood Glucose:
Fasting: 79
1-hr PP: 86
2-hr PP: 84

I’m camping in the woods this weekend, while still following Protocol. I love spending time outside when the weather is beautiful.

Protocol Round 1, Week 2, Day 7 – 2/28

Meal:
– 16 oz chicken thigh
– 8 oz kale
– 6 oz collard greens
– .75 T. butter
– .75 T. duck fat
– 2 oz whole-wheat spaghetti

Fitday stats:
Calories: 837
Fat: 55.9 grams (60%)
Protein: 64.9 grams (31%)
Carbs: 18.6 grams (9%)

Ketostix: large

Blood Glucose:
Fasting: 81
1-hr PP: 89
2-hr PP: 86

I enjoyed being outside this weekend!

Protocol Round 1, Week 3, Day 1 – 2/29

Weight: 277.6 = down .6 pound

Measurements:
Bust: 47″ = no change
Waist: 49″ = no change
Hips: 56.5″ = no change

From other areas = no change

Meal:
– 13 oz pork chop
– 8 oz broccoli
– 6 oz turnip greens
– 1 T. butter
– 1 T. duck fat
– 2 oz sweet potato

Fitday stats:
Calories: 836
Fat: 55.1 grams (59%)
Protein: 61.6 grams (30%)
Carbs: 23.5 grams (11%)

Ketostix: large

Blood Glucose:
Fasting: 80
1-hr PP: 87
2-hr PP: 86

I’m disappointed that all my measurements stayed the same. SugarFree assures me that next Monday will be much better.

Protocol Round 1, Week 3, Day 2 – 3/1

Weight: 277.6 = no change

Meal:
– 8 oz kale
– 1.25 T. duck fat
– 9 oz asparagus
– 1.25 T. butter
– 2 large eggs
– 8 oz chicken liver
– 2 oz onion
– 4 oz mushrooms
– .25 oz wheat flour

Fitday stats:
Calories: 816
Fat: 52.1 grams (58%)
Protein: 61.6 grams (30%)
Carbs: 25.1 grams (12%)

Ketostix: large

Blood Glucose:
Fasting: 80
1-hr PP: 88
2-hr PP: 87

I’m getting into a good routine with Protocol.

[Note: I’ll say – you ate ALL your liver! Well done. :D]

Protocol Round 1, Week 3, Day 3 – 3/2

Weight: 277.4 = down .2 pound

Meal:
– 8 oz broccoli
– .75 T. duck fat
– 8 oz mustard greens
– .75 T. butter
– 15 oz chicken thigh
– 2 oz white potato

Fitday stats:
Calories: 812
Fat: 53.3 grams (59%)
Protein: 63.1 grams (31%)
Carbs: 20 grams (10%)

Ketostix: large

Blood Glucose:
Fasting: 80
1-hr PP: 85
2-hr PP: 85

My meal was very filling.

Protocol Round 1, Week 3, Day 4 – 3/3

Weight: 276 = down 1.4 pounds

Meal:
– 8 oz spinach
– 1.5 T. duck fat
– 5 oz green beans
– 1.5 T. butter
– 10 oz salmon
– 2 oz corn

Fitday stats:
Calories: 836
Fat: 53.9 grams (58%)
Protein: 65.8 grams (32%)
Carbs: 21.9 grams (10%)
Ketostix: large

Blood Glucose:
Fasting: 77
1-hr PP: 84
2-hr PP: 85

I’m looking forward to the weekend and extra rest. SugarFree has explained that my deep fatigue is due to my hypothyroidism, which will take months to start to heal, not just weeks. I’m still not managing stress (or meditation) very well either, which is contributing to the problem. Hopefully, this will start to get better soon.

Protocol Round 1, Week 3, Day 5 – 3/4

Weight: 275.2 = down .8 pound

Meal:
– 8 oz kale
– 1 T. duck fat
– 6 oz collard greens
– 1 T. butter
– 8 oz chicken liver
– 3 large eggs
– 1 oz tomato paste
– 4 oz mushrooms
– 2 oz brown rice

Fitday stats:
Calories: 873
Fat: 51.5 grams (53%)
Protein: 66.8 grams (31%)
Carbs: 35.5 grams (16%)

Ketostix: large

Blood Glucose:
Fasting: 85
1-hr PP: 86
2-hr PP: 87

I’m looking forward to taking my measurements on Monday.

Protocol Round 1, Week 3, Day 6 – 3/5

Weight: 274 – down 1.2 pounds

Meal:
– 10 oz sirloin steak
– 2 oz whole-wheat spaghetti
– 4.5 oz artichoke hearts
– .5 T. butter
– 8 oz swiss chard
– .5 T. duck fat

Fitday stats:
Calories: 800
Fat: 49.2 grams (55%)
Protein: 63.6 grams (32%)
Carbs: 25.6 grams (13%)

Ketostix: large

Blood Glucose:
Fasting: 102
1-hr PP: 98
2-hr PP: 88

I had a wonderful time hanging out with my little girl at her school carnival.

Protocol Round 1, Week 3, Day 7 – 3/6

Weight: 273.8 = down .2 pound

Meal:
– 9 oz salmon
– 8 oz spinach
– 12 oz broccoli rabe
– 1.5 T. butter
– 1.5 T. duck fat
– 2 oz lentils

Fitday stats:
Calories: 879
Fat: 57.1 grams (59%)
Protein: 70.9 grams (32%)
Carbs: 20.3 grams (9%)

Ketostix: large

Blood Glucose:
Fasting: 82
1-hr PP: 99
2-hr PP: 88

Busy day today shopping and prepping for my first Maintenance meal.

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

Weight: 274.4 = up .6 pound

Measurements:
Bust: 47″ = no change
Waist: 48.5″ = down .5″
Hips: 56″ = down .5″

From other areas = no change

Ketostix: large

Blood Glucose:
Fasting: 79
1-hr PP: 88
2-hr PP: 98

Another three pounds and an inch of fat gone this week!

Posted in Heather2, SugarFree Protocol | Tagged , , , , , | 1 Comment

SugarFree Protocol – Deana

Deana will join us tomorrow, Monday, October 26, but please welcome her now:

Deana’s Introduction:

Hello everyone! I’m forty-five, 5′ 7″ and weigh 203. My blood test results show that I am a Hyperinsulinemic Diabetic and am Hypothyroid, too. My C-RP result says my body is riddled with inflammation, and though I believed I was eating the right way (SugarFree showed me that I was eating lots of hidden sugars and also starving myself), I see now that I am basically a heart-attack looking for a place to happen, which is very frightening.

I’ve been overweight all my life. I weighed 240 when I graduated high school  Three months later I was over 300, and at my heaviest, 340 pounds. I tried everything: Weight Watchers, Diet Workshop, American Diabetes Diet, low-fat/low-calorie… I even did the Cabbage Soup Diet. I’d lose some but would gain it all back – and then some.

In May 2000, I began Atkins and by Christmas I’d lost 87 pounds, going from a size 30 to an 18/20. My A1c dropped from 11.8 to 4.7 and I had much more energy. I would go on and off the low-carb wagon multiple times over the next fifteen years, but by 2008 I was back to 280 and miserable. My diabetes was out of control again and no matter how strictly I followed low-carb/low-calorie, the pounds just wouldn’t go and I was exhausted all the time. Just sitting in front of the computer felt like a huge effort. Even scarier: I was hospitalized three times with blood sugars above 600. I knew I was very sick.

I heard about a bariatric surgery called a Duodenal Switch that claimed to have a 98.9% cure rate for diabetes, and believed it would finally let me beat the disease. But during surgery, they discovered I had moderate to severe cirrhosis of the liver. The surgeon refused to perform the full DS because my liver would “shut down and die,” so they did a partial DS called Vertical Sleeve Gastrectomy.

I lost ninety pounds within the first year. I became a vegan for a while, then vegetarian, then went back to low-calories/low-carb, none of which was kind to my metabolism. By the end of 2010 I began to regain the weight. Last fall I was back to 237 – though by July, thanks to starvation level calories, I was down to 188. I’ve since gained back fifteen pounds (and lots of fat around the middle), but from here on out everything is going to change. I’m excited to start Protocol and to begin the hard work of taking back my health and my life. I’ll say goodbye till then with two of my favorite quotes:

A year from now, you will wish you had started today. – Karen Lamb

A journey of a thousand miles begins with a single step. – Lao Tzu

Protocol Round 1, Week 1, Day 1 – 10/26

Weight: 203

Measurements:
Bust: 45.25″
Waist: 44″
Hips: 46.5″

Meal:
– 7.3 oz broccoli
– 7.6 oz salmon
– 4.3 oz green beans
– 1.75 T. butter
– 1 oz potato, white
– 1.75 T. duck fat

Fitday stats:
Calories: 750
Fat: 55.5 grams (67%)
Protein: 49.5 grams (26%)
Carbs: 13.2 grams (7%)

Ketostix: negative

Blood Glucose:
Fasting: 129
1-hr PP: 110
2-hr PP: 117

I slept very poorly last night, so I’m tired, grumpy and irritable today.

I began my meal early since I was concerned with being able to eat it all. I didn’t finish it, but I did eat most of it.

Protocol Round 1, Week 1, Day 2 – 10/27

Weight: 203 = no change

Meal:
– 8.8 oz pork chop
– 7 oz spinach
– 6.3 oz asparagus
– 1.25 T. butter
– 1 oz sweet potato
– 1 T. duck fat

Fitday stats:
Calories: 656
Fat: 47.9 grams (66%)
Protein: 43.8 grams (27%)
Carbs: 12.6 grams (7%)

Ketostix: negative

Blood Glucose:
Fasting: 87
1-hr PP: 144
2-hr PP: 130

It was much easier to eat today’s meal, even though I still couldn’t finish all of it.

Protocol Round 1, Week 1, Day 3 – 10/28

Weight: 201.2 = down 1.8 pounds

Meal:
– 8 oz chicken livers
– 3 large eggs
– 3.9 oz kale
– 3 oz collards
– 1 oz onion
– 1 oz lentils
– 1.5 T. duck fat
– 1.5 T. butter

Fitday stats:
Calories: 886
Fat: 64.6 grams (66%)
Protein: 62.2 grams (28%)
Carbs: 14 grams (6%)

Ketostix: large

Blood Glucose:
Fasting: 106
1-hr PP: 151
2-hr PP: 131

Going through drug (sugar) withdrawal, as SugarFree said I would, and it’s not pretty. I was very warm when I woke, but SugarFree assured me that it feels that way when you finally burn some of your excess fat (I’m finally in lipolysis). Also made a boo-boo by eating tomorrow’s starch as well as today’s – and my blood sugars show it.

Protocol Round 1, Week 1, Day 4 – 10/29

Weight: 198.6 = down 2.6 pounds

Meal:
– 14 oz chicken thighs
– 1 T. duck fat
– 4.5 oz broccoli
– 9 oz fennel
– 1 T. butter
– .5 oz brown rice

Fitday stats:
Calories: 775
Fat: 57.1 grams (66%)
Protein: 54.4 grams (28%)
Carbs: 10.8 grams (6%)

Ketostix: large

Blood Glucose:
Fasting: 103
1-hr PP: 133
2-hr PP: 117

Still dealing with headache and nausea. Felt very warm again this morning, though I’ve gotten colder as the day has gone on.

[Note: Fat burning usually takes place overnight, which is why tend to feel warm at night and in the morning when you’re in lipolysis.]

My mood is improved. Today’s meal was the best yet, but I still couldn’t eat all of it even after 2.5 hours. I wish I’d met SugarFree before deciding to surgically remove 85% of my stomach! I am going to stay positive and believe her assertion that my stomach will slowly stretch, and that because I’ve spent over six years barely eating anything, I can’t expect it to change overnight. I can do this!

[Note: To paraphrase the man in the White House – Yes, You Can! 🙂 You’ve eaten more real food in the last four days than you have in years, and are already starting to see some benefit. In lipolysis. Burning fat that your excess insulin had locked away (and thrown away the key). Even slightly better blood sugars, what will only get better from here. And last (but not least): Welcome to Onederland! I’m putting that Gold Star on your chart now.]

Protocol Round 1, Week 1, Day 5 – 10/30

Weight: 196.4 = down 2.2 pounds

Meal:
– 8 oz chicken livers
– 8 oz spinach
– 11 oz zucchini
– 2.25 T. butter
– 1 oz brown rice
– 2.25 T. duck fat

Fitday stats:
Calories: 860
Fat: 67.1 grams (70%)
Protein: 47.8 grams (22%)
Carbs: 16.2 grams (8%)

Ketostix: large

Blood Glucose:
Fasting: 91
1-hr PP: 127
2-hr PP: 105

WOW – 6.6 pounds lost so far and it hasn’t even been a week! It’s probably mostly water, but it’s nice to see the scale heading south. I do not feel as bloated as I did when I began Protocol, and my rings are spinning on my fingers. Though it took me a while I was finally able to eat all of my meal  – a lot of food for someone with a gastric sleeve. On the plus side, I forgot how much I love chicken livers, and eating them reminds me of my late Mama. 🙂

Protocol Round 1, Week 1, Day 6 – 10/31

Weight: 195.4 = down 1 pound

Meal:
– 7 oz salmon
– 8 oz kale
– 7 oz mustard greens
– 1.75 T. butter
– 1 oz Lima beans
– 2 T. duck fat

Fitday stats:
Calories: 792
Fat: 58 grams (66%)
Protein: 50.6 grams (26%)
Carbs: 16.9 grams (8%)

Ketostix: large

Blood Glucose:
Fasting: 80
1-hr PP: 159
2-hr PP: 140

I’m not happy with my high PP’s. I woke up with a major headache, so I am feeling tired and lethargic.

Protocol Round 1, Week 1, Day 7 – 11/1

Weight: 194 = down 1.4 pounds

Meal:
– 7.5 oz sirloin steak
– 8 oz broccoli
– 5 oz turnip greens
– 1.5 T. butter
– 1.5 T. duck fat

Fitday stats:
Calories: 797
Fat: 63.9 grams (72%)
Protein: 45.5 grams (23%)
Carbs: 10.1 grams (5%)

Ketostix: large

Blood Glucose:
Fasting: 94
1-hr PP: 131
2-hr PP: 129

I woke with another strong headache. I’m really looking forward to these going away. I was hungry all last night (not made any easier by all of the Halloween candy we gave out, but I stayed strong), and I was hungry when I woke.

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

Weight: 193 = down 1 pound

Measurements:
Bust: 45.25″ = no change
Waist: 44″ = no change
Hips: 46.25″ = down .25″

From other areas = down 1.5″

Meal:
– 6.25 oz chicken livers
– 2 eggs
– 8 oz spinach
– 5 oz green beans
– 1.75 T. butter
– 1.75 T. duck fat

Fitday stats:
Calories: 777
Fat: 61.2 grams (71%)
Protein: 45.4 grams (23%)
Carbs: 10.9 grams (6%)

Ketostix: large

Blood Glucose:
Fasting: 98
1-hr PP: 121
2-hr PP: 98

I woke up today warm, and for the first time without a headache – yay! I’m disappointed that the inches lost weren’t from around my waist, but I’ll take it, along with the fact that in seven days I’ve lost ten pounds. I feel calm and more centered than I have in a while.

[Note: Deana, I’m glad the headache’s gone. It looks like you’re through the worst of the drug withdrawal, and you’ll never have to go through it again. 🙂 Not losing any of your excess adipose fat (from around your back, waist and hips) is normal at this time, given your incredibly high insulin resistance and fatty liver disease (though that will slowly improve as well). Again, it took you years to get here, and it will take YEARS to fully heal.]

Protocol Round 1, Week 2, Day 2 – 11/3

Weight: 193 = no change

Meal:
– 6 oz salmon
– 6 oz broccoli
– 7 oz mustard greens
– 2 T. duck fat
– 2 T. butter

Fitday stats:
Calories: 741
Fat: 59.1 grams (72%)
Protein: 42.4 grams (23%)
Carbs: 9.7 grams (5%)

Ketostix: large

Blood Glucose:
Fasting: 100
1-hr PP: 111
2-hr PP: 124

I have felt “off” all day, and tired despite sleeping well (for the first time in a long time). Couldn’t finish all of my meal, though the salmon was delicious. Thank you, SugarFree, for the great cooking tips!

Protocol Round 1, Week 2, Day 3 – 11/4

Weight: 193 = no change

Meal:
– 8 oz chicken livers
– 6 oz kale
– 8 oz zucchini
– 2 oz mushrooms
– 2.25 T. duck fat
– 2.25 T. butter

Fitday stats:
Calories: 822
Fat: 66.6 grams (73%)
Protein: 46.2 grams (22%)
Carbs: 9.4 grams (5%)

Ketostix: large

Blood Glucose:
Fasting: 85
1-hr PP: 134
2-hr PP: 113

My meal was delicious. I feel better and in a better mood. I also felt warm all day.

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

Weight: 192.2 = down .8 pound

Meal:
– 9 oz pork chop
– 6 oz spinach
– 7 oz asparagus
– 1.5 T. duck fat
– 1 T. butter
– 1 T. heavy cream

Fitday stats:
Calories: 859
Fat: 57.4 grams (71%)
Protein: 45 grams (25%)
Carbs: 8.1 grams (4%)

Ketostix: large

Blood Glucose:
Fasting: 103
1-hr PP: 134
2-hr PP: 105

Felt very warm overnight and most of the morning. I feel lighter on my feet today, and though my energy level is still not great, it’s better than it was over the last two days.

[Note: That’s because you are finally becoming ketone-adapted (burning fat as your main source of fuel rather than carbohydrates as the main fuel source), which will take another few weeks to complete. The rising energy level is a result of your body being able to burn the fat you have stored, and so you are starting to ‘eat’ many more calories than simply those you consume with a fork. It takes hyperinsulinemic folks a bit longer for this process to start and complete, which is why you will do a third week of Phase 1 rather than move onto the Maintenance Phase next Monday.]

Protocol Round 1, Week 2, Day 5 – 11/6

Weight: 191.2 = down 1 pound

Meal:
– 5 oz steak
– 6 oz broccoli
– 5 oz collards
– 1 oz mushrooms
– 1.5 T. duck fat
– 1.5 T. butter

Fitday stats:
Calories: 665
Fat: 55.1 grams (75%)
Protein: 33.1 grams (20%)
Carbs: 9.2 grams (5% )

Ketostix: large

Blood Glucose:
Fasting: 94
1-hr PP: 140
2-hr PP: 120

I ate a delicious meal today, though I still couldn’t eat it all. Slow and steady wins the race, and I know this will take time.

Protocol Round 1, Week 2, Day 6 – 11/7

Weight: 190.2 = down 1 pound

Meal:
– 4.2 oz salmon
– 4.4 oz kale
– 5.5 oz fennel bulb
– 2 T. duck fat
– 2 butter

Fitday stats:
Calories: 627
Fat: 55.6 grams (80%)
Protein: 27.1 grams (17%)
Carbs: 4.6 grams (3%)

Ketostix: large

Blood Glucose:
Fasting: 97
1-hr PP: 124
2-hr PP: 117

Coming down with a cold.

Protocol Round 1, Week 2, Day 7 – 11/8

Weight: 189.2 = down 1 pound

Meal: SugarFree’s Protocol Illness Meal – PIM

Ketostix: large

Blood Glucose:
Fasting: 85
1-hr PP: 131
2-hr PP: 128

Still sick.

Protocol Round 1, Week 3, Day 1 – 11/9

Weight: 187.8 = down 1.4 pounds

Measurements:
Bust: 45″ = down .25″
Waist: 43.75″ = down .25″
Hips: 46″ = down .25″

From other areas = down 2″

Meal: PIM

Ketostix: large

Blood Glucose:
Fasting: 109
1-hr PP: 152
2-hr PP: 147

Though still sick, I’ve noticed that my mood is more even-keel than before starting Protocol. My hunger pangs have quieted from a raging roar to more of a background hum, and I’m no longer craving sweets and starches like I did at the beginning. Also, I haven’t seen this low number on the scale since… well, almost forever. 🙂

Protocol Round 1, Week 3, Day 2 – 11/10

Weight: 187.4 = down .4 pound

Meal: PIM

Ketostix: large

Blood Glucose:
Fasting: 106
1-hr PP: 174
2-hr PP: 145

The cold has moved into my chest. Ugh.

Protocol Round 1, Week 3, Day 3 – 11/11

Weight: 186.2 = down 1.2 pounds

Meal: PIM

Ketostix: large

Blood Glucose:
Fasting: 124
1-hr PP: 146
2-hr PP: 148

I am feeling a little better today, but still weak.

Protocol Round 1, Week 3, Day 4 – 11/12

Weight: 187.4 = up 1.2 pounds

Meal: PIM

Ketostix: large

Blood Glucose:
Fasting: 133
1-hr PP: 132
2-hr PP: 118

Definitely better – and back to real food tomorrow!

Protocol Round 1, Week 3, Day 5 – 11/13

Weight: 186.6 = down 1.2 pounds

Meal:
– 10 oz chicken thigh
– 6 oz spinach
– 6 oz asparagus
– 2 T. duck fat
– 2 T. butter
– 2 oz mushrooms

Fitday stats:
Calories: 854
Fat: 69 grams (76%)
Protein: 42.7 grams (20%)
Carbs: 9 grams (4%)

Ketostix: large

Blood Glucose:
Fasting: 121
1-hr PP: 145
2-hr PP: 147

I feel much better today. Still not 100%, but close!

Protocol Round 1, Week 3, Day 6 – 11/14

Weight: 187.4 = up .8 pound

Meal:
– 7 oz steak
– 4 oz broccoli
– 7 oz mustard greens
– 2 T. duck fat
– 2 T. butter

Fitday stats:
Calories: 1035
Fat: 92.8 grams (81%)
Protein: 40.3 grams (15%)
Carbs: 9.7 grams (4%)

Ketostix: large

Blood Glucose:
Fasting: 112
1-hr PP: 142
2-hr PP: 124

Still not feeling well, but finally sleeping better.

Protocol Round 1, Week 3, Day 7 – 11/15

Weight: 186.8 = down .6 pound

Meal:
– 6 oz pork chop
– 6 oz kale
– 7 oz zucchini
– 2 oz mushrooms
– 2.5 T. duck fat
– 2.5 T. butter

Fitday stats:
Calories: 850
Fat: 75.6 grams (80%)
Protein: 33.9 grams (16%)
Carbs: 8.5 grams (4%)

Ketostix: large

Blood Glucose:
Fasting: 106
1-hr PP: 145
2-hr PP: 148

My mood continues to stabilize, and I was told this weekend that my complexion “glowed.” 🙂

Maintenance Round 1, Week 1, Day 1 – 11/16

Weight: 186.8 = no change

Measurements:
Bust: 44.5″ = down .5″
Waist: 43.25″ = down .5″
Hips: 46″ = no change

From other areas = down .75″

Ketostix: large

Blood Glucose:
Fasting: 104
1-hr PP: 151
2-hr PP: 162

Lost another 1.75 inches of fat – and finally, some of it was from around my waist!

Maintenance Round 1, Week 1, Day 2 – 11/17

Weight: 186.6 = down .2 pound

Ketostix: large

Blood Glucose:
Fasting: 119
1-hr PP: 122
2-hr PP: 121

I woke up in a fantastic mood, which has lasted most of the day. Even with stresses at work, I wasn’t overwhelmed but felt positive and happy. I ate most of my very high calorie meal, especially all the protein and fat, which was delicious. I haven’t eaten so many calories in a day since before my surgery – more today than I typically ate in an entire week before Protocol! And I’m eating nutritious whole foods instead of the processed ‘food-like substances’ I used to consume. My blood sugars today show the effect of that. SugarFree told me that lots of fat would slow the conversion of carbohydrates to glucose, and she was right. Best PP’s I’ve had in a long while. I hope that continues.

Maintenance Round 1, Week 1, Day 3 – 11/18

Weight: 186.8 = up .2 pound

Ketostix: large

Blood Glucose:
Fasting: 118
1-hr PP: 130
2-hr PP: 125

Ate another great meal with lots of fat today.

Maintenance Round 1, Week 1, Day 4 – 11/19

Weight: 186 = down .8 pound

Ketostix: large

Blood Glucose:
Fasting: 117
1-hr PP: 155
2-hr PP: 120

Ate most of my meal again today, with lots of good-for-me fats. My 2-hr PP recovered nicely, though it’s still high (expected given the diabetes). It feels good to finally be on the right road to reclaiming my health!

Maintenance Round 1, Week 1, Day 5 – 11/20

Weight: 185.6 = down .4 pound

Ketostix: large

Blood Glucose:
Fasting: 102
1-hr PP: 140
2-hr PP: 134

I went to bed early last night and got some much-needed, good-quality sleep! I had two people at work yesterday comment that I lost weight and that I was looking good. Despite eating more calories than I have in a very long time, I have lost over a pound in my first week on Maintenance. I also tried a jacket on that didn’t fit last fall and it fits nicely now. That is a great feeling!

Maintenance Round 1, Week 1, Day 6 – 11/21

Weight: 186.6 = no change

Ketostix: large

Blood Glucose:
Fasting: 111
1-hr PP: 106
2-hr PP: 111

Slept really well last night. I got another compliment on my complexion today, and was told that I was “glowing” which felt really nice. Also, these are the best/lowest PP’s I’ve had since starting Protocol. That means my body can do it, even if it will take months longer to make those healthy changes permanent.

Maintenance Round 1, Week 1, Day 7 – 11/22

Weight: 185.6 = no change

Ketostix: large

Blood Glucose:
Fasting: 113
1-hr PP: 119
2-hr PP: 126

Eating all of my meal continues to be a struggle, but it’s getting easier as time goes by and I’m no longer having bloating/gas as I did before Protocol. Still warm at night, which SugarFree says means I’m burning excess fat. We’ll see what the tape measure says tomorrow.

Maintenance Round 1, Week 2, Day 1 – 11/23

Weight: 184.8 = down .8 pound

Measurements:
Bust: 43.5″ = down 1″
Waist: 42″ = down 1.25″
Hips: 45″ = down 1″

From other areas = down 1.5″

Ketostix: large

Blood Glucose:
Fasting: 128
1-hr PP: 141
2-hr PP: 138

The sweet potato spiked my PP’s, so SugarFree will adjust my starch/sweet veggies over the next few days.

I was amazed and thrilled at my fat/inches loss this week – just shy of five full inches! And my weight continues to edge downward; I cannot ever remember weighing in the 180’s as teenager, let alone at any point in my adult life. All of this is happening while eating more fat and calories than I have in YEARS. Thank you, SugarFree, for showing me the true path to better health. 🙂

[Note: Deana, I may have shown you the path – but you and you alone have walked it. You are working hard, and it shows. Well done! :)]

Maintenance Round 1, Week 2, Day 2 – 11/24

Weight: 184.8 = no change

Ketostix: large

Blood Glucose:
Fasting: 125
1-hr PP: 144
2-hr PP: 137

I woke up feeling refreshed for the first time in forever. I had a lot of energy, and was able to accomplish many household chores without needing a nap. I hope everyone has a safe and blessed Thanksgiving!

Maintenance Round 1, Week 2, Day 3 – 11/25

Weight: 185.2 = up .4 pound

Ketostix: large

Blood Glucose:
Fasting: 113
1-hr PP: 125
2-hr PP: 136

I planned ahead for my traveling, and brought along easy-to-consume foods like hard-boiled eggs, avocado, cheese and roasted walnuts (weighed out and packed in 1 ounce increments). Thanks to SugarFree’s suggestion I called the hotel ahead of time and requested a refrigerator for our room, which was provided at no cost and without hassle. I also brought along my Kerry Gold butter, and added it to my meal at the restaurant without any comment from staff or other patrons. I didn’t bring along my kitchen scale, but I did bring my regular bathroom scale, so I will be able to track how I do while I’m away from home.

[Note: Well done! You’ve proven it is possible to travel and to easily stay on Protocol with no muss, no fuss. :)]

Maintenance Round 1, Week 2, Day 4 – 11/26

Weight: 185.4 = up .2 pound

Ketostix: large

Blood Glucose:
Fasting: 103
1-hr PP: 133
2-hr PP: 138

I was able to eat Thanksgiving dinner with my family, and even though the table held all my old-time favorites I had NO cravings (and therefore very little temptation, despite my family constantly asking, “Are you SURE you don’t want just one piece of pumpkin pie?”). That was an incredibly liberating feeling!

[Note: Deana, it’s great that there were no cravings – and even better that you were strong enough to resist the peer pressure, but the advice I give all Participants and readers to avoid even the temptation is to smile sweetly and say: “Thank you, but I’m a diabetic and can never eat sugar, not even a bite. Please do not ask me again.” And trust me – they won’t!]

Maintenance Round 1, Week 2, Day 5 – 11/27

Weight: 185.4 = no change

Ketostix: large

Blood Glucose:
Fasting: 110
1-hr PP: 127
2-hr PP: 134

Sharing a hotel room with my children has made for less-than-optimal sleep, and yet I still have enough energy for the day’s activities. I have been trying to explain Protocol to my various family members, who just aren’t “getting” it. I’m being told things like “It’s just one day a year, go ahead and have some Pumpkin Roll!” I keep explaining that I’ve worked really hard to get to this place, and I don’t want to sabotage myself and lose the last five weeks of progress for one dessert!

[SEE NOTE ABOVE]

Maintenance Round 1, Week 2, Day 6 – 11/28

Weight: 185.6 = up .2 pound

Ketostix: large

Blood Glucose:
Fasting: 107
1-hr PP: 137
2-hr PP: 115

My husband noted that my edema has gone away; I haven’t had any episodes of it since starting Protocol. And my stepmom said I’ve never looked better: my skin is glowing, my eyes are clear, my hair is fuller and shinier, and of course there’s my weight and fat losses. The trip has been a good one, but I am ready to get home and back to a normal routine!

Maintenance Round 1, Week 2, Day 7 – 11/29

Weight: 187.4 = up 1.8 pounds

Ketostix: large

Blood Glucose:
Fasting: 94
1-hr PP: 145
2-hr PP: 120

Fasting blood sugar fully normal at 94 for the first time ever – Yay! 🙂

Maintenance Round 1, Week 3, Day 1 – 11/30

Weight: 186.6 = down .8 pound

Measurements:
Bust: 43.5″ = no change
Waist: 41.5″ = down .5″
Hips: 44.75″ = down .25″

From other areas = down .75″

Ketostix: large

Blood Glucose:
Fasting: 100
1-hr PP: 124
2-hr PP: 121

Was very warm when I woke up, and this carried over to while I was eating my meal – I actually had to turn on the ceiling fan! Feeling happy and more centered. I struggled with eating all my meal, but realize it will just take time; traveling and not eating all do when I’m home has set me back slightly but I am optimistic I can regain that ground and continue to improve my intake volume.

I am still amazed that I am eating more than I ever have, and nourishing my body in a way that it hasn’t been in a very long time. And I continue to lose excess fat inches despite all of the calories and fat I’ve been consuming! I bought size twelve jeans in the summer that I could only struggle to get on once before outgrowing them, but I can wear them now easily!

Maintenance Round 1, Week 3, Day 2 – 12/1

Weight: 187 = up .4 pound

Ketostix: large

Blood Glucose:
Fasting: 97
1-hr PP: 114
2-hr PP: 126

Good fasting reading today. Hopefully the PP’s will soon follow suit.

Maintenance Round 1, Week 3, Day 3 – 12/2

Weight: 187.2 = up .2 pound

Ketostix: large

Blood Glucose:
Fasting: 100
1-hr PP: 106
2-hr PP: 106

Wow – today’s PP’s today are the lowest they’ve ever been since starting Protocol, and probably in years. SugarFree says this is something to not just celebrate, but to shout from the roof tops. Even if they bounce up again for a while, I now know what I can achieve. 🙂 If I had been able to get them this low in 2009, I would NOT have had the bariatric surgery!

Maintenance Round 1, Week 3, Day 4 – 12/3

Weight: 186.6 = down .4 pound

Ketostix: large

Blood Glucose:
Fasting: 102
1-hr PP: 110
2-hr PP: 101

Just realized I haven’t had a drop of extra sugar or artificial sweeteners in five weeks, four days! [Not that I’m counting. :)] I am amazed at how quickly my taste buds are returning to normal. I now find unsweetened tea refreshing and delicious, something I never thought I would be able to do again. And my 2-hr PP – wow!

Maintenance Round 1, Week 3, Day 5 – 12/4

Weight: 186 = down .6 pound

Ketostix: large

Blood Glucose:
Fasting: 95
1-hr PP: 119
2-hr PP: 115

I am thrilled with my better meter readings. Never thought I’d see a fasting level under 100 – and with ZERO medication – again. The numbers aren’t stable yet, and will go up and down for a while longer, but I feel happy and healthy all day. I visit my primary care doctor in a few weeks and cannot wait for her to see just how well I am doing.

Maintenance Round 1, Week 3, Day 6 – 12/5

Weight: 185.4 = down .6 pound

Ketostix: large

Blood Glucose:
Fasting: 108
1-hr PP: 130
2-hr PP: 109

My 1-hr PP was elevated but recovered nicely for the 2-hr. It is heartening to see positive changes regarding my diabetes, even though I’ve got a long road ahead of me.

Maintenance Round 1, Week 3, Day 7 – 12/6

Weight: 185.4 = no change

Ketostix: large

Blood Glucose:
Fasting: 93
1-hr PP: 143
2-hr PP: 118

Had Chicken Normandy today, and while it was incredibly delicious, it also spiked my blood sugars. I won’t get to try that dish again until next round of Maintenance, when I will hopefully be able to handle it.

I wish I had never, ever had the bariatric surgery. Eating is a struggle every single day. If my thread can stop just one person from going down that path, it will be a blessing!

Maintenance Round 1, Week 4, Day 1 – 12/7

Weight: 184.4 = down 1 pound

Measurements:
Bust: 43.25 = down .25″
Waist: 41.5 = no change
Hips: 44.25 = down .5″

From other areas = down 2″

Ketostix: large

Blood Glucose:
Fasting: 96
1-hr PP: 135
2-hr PP: 122

I’m thrilled with my nearly three inches of fat loss  and another pound – all while eating more food in a day than I’d have eaten in a week before Protocol. My fasting blood sugars are becoming really good, but I am still seeing residual carryover from the apple and carrot in yesterday’s meal.

Maintenance Round 1, Week 4, Day 2 – 12/8

Weight: 184 = down .4 pound

Ketostix: large

Blood Glucose:
Fasting: 91
1-hr PP: 115
2-hr PP: 106

I continue to be amazed at the results I’ve achieved since starting Protocol nearly seven weeks ago. This weekend I wore a pair of size ten jeans, and while I’m not yet ready to wear them in public I know it will only be a few more weeks till I do. Another tangible example of how far I’ve come is the pair of boots I wore today. Just a month ago they were tight around my calves but now there is a significant gap between my calves and the boot. And hey, how about those blood sugar readings? It’s all very exciting! 🙂

Maintenance Round 1, Week 4, Day 3 – 12/9

Weight: 183.4 = down .6 pound

Ketostix: large

Blood Glucose:
Fasting: 89
1-hr PP: 135
2-hr PP: 116

I had a lot of energy today despite major stress at work and broken sleep last night. But when you arm yourself with good nutrition you can handle just about every curve ball life throws at you!

[Note: And do it in style. 🙂 Because as of today you have lost twenty pounds – a full 10% of your total body weight. This is a wonderful achievement that most doctors would love to see their patients do – in about a year. You’ve done it in less than two months. Well done!]

Maintenance Round 1, Week 4, Day 4 – 12/10

Weight: 183 = down .4 pound

Ketostix: large

Blood Glucose:
Fasting: 94
1-hr PP: 130
2-hr PP: 135

My fasting BG continues to improve (slowly), but my 1-hr and 2-hr PP’s are still high, due to my insulin resistance for sure, but also related to intense stresses in my work and personal life. I am taking SugarFree’s advice to do something nice for myself and will increase my meditation time from ten minutes both to twenty minutes per session, which I do twice a day.

I cannot imagine how I would have handled everything life is throwing at me right now if I were in the same terrible shape I was in just two months ago!

Maintenance Round 1, Week 4, Day 5 – 12/11

Weight: 182.6 = down .4 pound

Ketostix: large

Blood Glucose:
Fasting: 104
1-hr PP: 119
2-hr PP: 125

Going through a major challenge today, and I’m looking forward to getting through it so I can finally move on. And I hit 182 today as well – a new low for me!

Maintenance Round 1, Week 4, Day 6 – 12/12

Weight: 182.6 = no change

Ketostix: large

Blood Glucose:
Fasting: 104
1-hr PP: 115
2-hr PP: 106

Didn’t do badly today despite feeling “off” and dealing with residual stress. I did something nice for myself and I’m working on lowering my stress. I can see it helping with my blood sugars!

Maintenance Round 1, Week 4, Day 7 – 12/13

Weight: 181.8 = down .8 pound

Ketostix: large

Blood Glucose:
Fasting: 87
1-hr PP: 103
2-hr PP: 124

Felt ill, and spent a good part of the day in bed.

Protocol Round 2, Week 1, Day 1 – 12/14

Weight: 181.2 = down .6 pound

Measurements:
Bust: 42.75 = down .5″
Waist: 41.5 = no change
Hips: 44 = down .25″

From other areas = down 1″

Ketostix: large

Blood Glucose:
Fasting: 91
1-hr PP: 122
2-hr PP: 111

Meal:
— 9 oz pork chop
– 5 oz chard
– 4 oz green beans
– .5 oz quinoa
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 918
Fat: 70.8 grams (69%)
Protein: 46.9 grams (20%)
Carbs: 23.2 grams (10%)

WOW, I lost another 1.75 inches and my weight is at a new low for me. I am beginning to believe I will actually see the 170’s!

[Note: You will. And you’ll see the 160’s, too. :D]

Protocol Round 2, Week 1, Day 2 – 12/15

Weight: 181.8 = up .6 pound

Ketostix: large

Blood Glucose:
Fasting: 92
1-hr PP: 121
2-hr PP: 114

Today’s meal:
– 4 oz salmon
– 8 oz spinach
– 8 oz asparagus
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 654
Fat: 55.6 grams (76%)
Protein: 29.7 grams (18%)
Carbs: 8.8 grams (5%)

I received several compliments at work, which felt great. And I wore a pair of boots that were too tight in the calves last autumn, which now are gaping at the top! Plus, my energy keeps increasing. I used to hit the snooze button several times and now wake up before my alarm even goes off!

Protocol Round 2, Week 1, Day 3 – 12/16

Weight: 181.4 = down .4 pound

Ketostix: large

Blood Glucose:
Fasting: 88
1-hr PP: 111
2-hr PP: 105

Today’s meal:
– 9 oz chopped liver
– 6 oz broccoli
– 4 oz mustard greens
– 3 oz red pepper
– 1 T. duck fat
– 1 T. butter

Fitday Stats:
Calories: 1029
Fat: 94.6 grams (83%)
Protein: 29 grams (11%)
Carbs: 15.5 grams (6%)

I was able to eat ALL of my meal today. It was a struggle, but I did it!

[Note: Deana, a terrific accomplishment! Given the physical limitations, I know how hard eating an entire meal is for you. Good meter readings as well. Gold star of the day. :)]

Protocol Round 2, Week 1, Day 4 – 12/17

Weight: 180.6 = down .8 pound

Ketostix: large

Blood Glucose:
Fasting: 94
1-hr PP: 109
2-hr PP: 110

Meal:
– 7 oz chicken thighs
– 8 oz kale
– 5 oz okra
– 2.25 T. duck fat
– 2.25 T. butter

Fitday Stats:
Calories: 795
Fat: 70.9 grams (80%)
Protein: 29.2 grams (15%)
Carbs: 10 grams (5%)

I am so glad to be going through this busy time of year in better health than I have been in decades! Yesterday, when my oldest was walking up to the front door, she said that from a distance I looked like my daughter who is fourteen and weighs nearly forty pounds less than me. That was quite a compliment! Also, yesterday someone said “You look like you’ve lost a lot of weight! Are you trying to?” 🙂 I know weight is just a small piece of the health puzzle, but it’s nice to get validation when others notice the results of my hard work. And today, I hit 180 pounds — another low weight record!

Weight: 180.6 = no change

Ketostix: large

Blood Glucose:
Fasting: 94
1-hr PP: 131
2-hr PP: 121

Meal:
– 7 oz salmon
– 8 oz spinach
– 4 oz zucchini
– 1 oz red kidney beans
– 2.5 T. duck fat
– 2.5 T. butter

Fitday Stats:
Calories: 864
Fat: 73 grams (76%)
Protein: 46.8 grams (22%)
Carbs: 4.9 grams (2%)

I slept well but was very warm again. I hope that means I’m back in fat burning mode.

[Note: You are back in Lipolysis. :)]

Protocol Round 2, Week 1, Day 6 – 12/19

Weight: 181.4 = up .8 pound

Ketostix: large

Blood Glucose:
Fasting: 93
1-hr PP: 129
2-hr PP: 124

Meal:
– 9 oz chopped liver
– 8 oz kale
– 5 oz collards
– 1 oz brown rice
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 1008
Fat: 82.8 grams (74%)
Protein: 30.8 grams (12%)
Carbs: 34.8 grams (14%)

Today we celebrated my daughter’s birthday. I was amazed to be surrounded by all kinds of goodies (both sweet and savory), yet wasn’t tempted at all!

Protocol Round 2, Week 1, Day 7 – 12/20

Weight: 182 = up .6 pound

Ketostix: large

Blood Glucose:
Fasting: 95
1-hr PP: 114
2-hr PP: 108

Meal:
– 8 oz sirloin steak
– 8 oz broccoli
– 5 oz turnip greens
– 1 oz lentils
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 1035
Fat: 78.1 grams (68%)
Protein: 55.7 grams (22%)
Carbs: 27.2 grams (11%)

Went to the ballet with some other families, who were drinking wine and eating candy and who offered me both. I politely declined, and you know what? I still had a great time without wrecking all of the hard work I’ve done over the last two months!

Protocol Round 2, Week 2, Day 1 – 12/21

Weight: 181.4 = down .6 pound

Measurements:
Bust: 42.5″ = down .25″
Waist: 41.25″ = down .25″
Hips: 44″ = no change

From other areas = no change

Ketostix: large

Blood Glucose:
Fasting: 103
1-hr PP: 110
2-hr PP: 99

Meal:
– 9 oz pork chop
– 8 oz chard
– 5 oz green beans
– .5 oz quinoa
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 949
Fat: 71 grams (67%)
Protein: 49 grams (21%)
Carbs: 28.4 grams (12%)

Saw my doctor this morning for my three-month diabetic check-up. She was thrilled with my progress (kept telling me I look great) and told me to keep up the good work. I can’t wait to see how my March blood work will compare to my results this past September!

Protocol Round 2, Week 2, Day 2 – 12/22

Weight: 181.4 = no change

Ketostix: large

Blood Glucose:
Fasting: 90
1-hr PP: 116
2-hr PP: 102

Meal:
– 7 oz salmon
– 8 oz broccoli
– 5 oz mustard greens
– 1 oz red kidney beans
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 769
Fat: 60.6grams (71%)
Protein: 47.5 grams (25%)
Carbs: 8.3 grams (4%)

I was happy with my blood sugars today, and was able to eat all of my meal. Overall, a banner day!

Protocol Round 2, Week 2, Day 3 – 12/23

Weight: 181.4 = no change

Ketostix: large

Blood Glucose:
Fasting: 92
1-hr PP: 127
2-hr PP: 121

Meal:
– 8 oz chicken livers
– 1 large egg
– 4 oz spinach
– 4 oz okra
– 2.5 T. duck fat
– 2.5 T. butter

Fitday Stats:
Calories: 914
Fat: 76.8 grams (76%)
Protein: 47.2 grams (21%)
Carbs: 8.4 grams (4%)

I was able to eat all of my meal again today! And I begin Body by Science exercise next week to continue helping my body heal from years of neglect and abuse.

Protocol Round 2, Week 2, Day 4 – 12/24

Weight: 181.4 = no change

Ketostix: large

Blood Glucose:
Fasting: 88
1-hr PP: 132
2-hr PP: 127

Meal:
– 10 oz chicken thighs
– 4 oz kale
– 5 oz asparagus
– 1 oz lentils
– 2.5 T. duck fat
– 2.5 T. butter

Fitday Stats:
Calories: 1040
Fat: 84.2 grams (73%)
Protein: 48 grams (18%)
Carbs: 22.6 grams (9%)

I just had blood work done and the results are astounding. My A1c dropped from 6.5 at the end of September, to 5.1 – and without any meds or help but Protocol. I’m floored and my doctor said she is ‘amazed!’ And all the indicators (scale, tape measure, smaller size clothing, compliments of friends and family, the test results) tell the same story: Real Progress!

Protocol Round 2, Week 2, Day 5 – 12/25

Weight: 183.2 = up 1.8 pounds

Ketostix: large

Blood Glucose:
Fasting: 87
1-hr PP: 113
2-hr PP: 103

Meal:
– 7 oz salmon
– 6 oz broccoli
– 6 oz zucchini
– 1 oz brown rice
– 2.5 T. duck fat
– 2.5 T. butter

Fitday Stats:
Calories: 975
Fat: 74 grams (68%)
Protein: 50.1 grams (21%)
Carbs: 27.2 grams (11%)

Today was stressful, but I managed to get through it without cheating!

Protocol Round 2, Week 2, Day 6 – 12/26

Weight: 184.2 = up 1 pound

Ketostix: large

Blood Glucose:
Fasting: 90
1-hr PP: 107
2-hr PP: 113

Meal:
– 2 large eggs
– 7 oz sirloin steak
– 1 oz walnuts
– 1 oz cheddar cheese
– 1 T. butter

Fitday Stats:
Calories: 936
Fat: 73.2 grams (70%)
Protein: 63.2 grams (27%)
Carbs: 6.1 grams (3%)

I am traveling for the holiday; with some planning it can be done successfully. Hoping for the same success I had when traveling for Thanksgiving.

Protocol Round 2, Week 2, Day 7 – 12/27

Ketostix: large

Blood Glucose:
Fasting: 96
1-hr PP: 125
2-hr PP: 120

Meal:
– 2 oz pecans
– 1.5 oz cheddar
– 3 oz spinach
– 3 large eggs
– 1 T. butter

Fitday Stats:
Calories: 891
Fat: 79.3 grams (80%)
Protein: 33.1 grams (15%)
Carbs: 11.2 grams (5%)

Stress is starting to get to me.

Maintenance Round 2, Week 1, Day 1 – 12/28

Measurements:
Bust: 42.5″ = no change
Waist: 41″ = down .25″
Hips: 44″ = no change

From other areas = down .25″

Ketostix: large

Blood Glucose:
Fasting: 99
1-hr PP: 141
2-hr PP: 135

The nuts I’ve eaten in the last few days instead of my veggies – without first clearing it with SugarFree – have not helped my blood sugars. 🙁 I am so ready to head home!

Maintenance Round 2, Week 1, Day 2 – 12/29

Weight: 186 = up 1.8 pounds

Ketostix: large

Blood Glucose:
Fasting: 85
1-hr PP: 100
2-hr PP: 97

I am glad to be home and back to my normal routines. Today’s meter readings are fantastic. 🙂 All that fat helps them and me.

Protocol Round 2, Week 3, Day 3 – 12/30

Weight: 186.2 = up .2 pound

Ketostix: large

Blood Glucose:
Fasting: 93
1-hr PP: 118
2-hr PP: 114

Meal:
– 7 oz salmon
– 6 oz kale
– 5 oz asparagus
– 1 oz lentils
– 2.5 T. duck fat
– 2.5 T. butter

Fitday Stats:
Calories: 962
Fat: 73 grams (68%)
Protein: 53.6 grams (22%)
Carbs: 22.6 grams (9%)

Today was hectic and stressful, but I stayed focused and didn’t let the day overwhelm me.

Protocol Round 2, Week 3, Day 4 – 12/31

Weight: 186 = down .2 pound

Ketostix: large

Blood Glucose:
Fasting: 80
1-hr PP: 115
2-hr PP: 106

Meal:
– 12 oz chicken thighs
– 4 oz spinach
– 4 oz mustard greens
– 1 oz sweet potato
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 928
Fat: 76.5 grams (74%)
Protein: 48.5 grams (21%)
Carbs: 11.3 grams (5%)

I’m thankful to end the year healthier than I’ve been in years, and I am very much looking forward to seeing where 2016 takes me!

Protocol Round 2, Week 3, Day 5 – 1/1/2016

Weight: 183.6 = down 2.4 pounds

Ketostix: large

Blood Glucose:
Fasting: 101
1-hr PP: 112
2-hr PP: 109

Meal:
– 9 oz sirloin steak
– 6 oz broccoli
– 4 oz okra
– 1 oz red kidney beans
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 986
Fat: 81.1grams (74%)
Protein: 54.8 grams (22%)
Carbs: 9.3 grams (4%)

It’s a new year, a new start and I’m ready to meet the challenge on my quest to the healthiest me possible!

Protocol Round 2, Week 3, Day 6 – 1/2

Weight: 183.6 = no change

Ketostix: large

Blood Glucose:
Fasting: 90
1-hr PP: 100
2-hr PP: 95

Meal:
– 10 oz pork chop
– 4 oz kale
– 5 oz zucchini
– 1 oz sweet potato
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 890
Fat: 72.5 grams (73%)
Protein: 49.2 grams (22%)
Carbs: 10.1 grams (5%)

It’s exciting to see the positive changes in my blood sugars as I recover from the stress of the holidays and my recent traveling.

Protocol Round 2, Week 3, Day 7 – 1/3

Weight: 182.6 = down 1 pound

Ketostix: large

Blood Glucose:
Fasting: 89
1-hr PP: 89
2-hr PP: 87

Meal:
– 8 oz salmon
– 4 oz spinach
– 4 oz turnip greens
– .5 oz quinoa
– 2.5 T. duck fat
– 2.5 T. butter

Fitday Stats:
Calories: 961
Fat: 75.3 grams (71%)
Protein: 52.9 grams (22%)
Carbs: 17.9 grams (7%)

WOW – Look at those blood sugars! I never went out of the eighties today. That is amazing. And the water weight I gained over the holidays is finally going. I feel great.

[Note: As you should. 🙂 Great blood sugars!]

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

Weight: 182 = down .6 pound

Measurements:
Bust: 42.5″ = no change
Waist: 39.75″ = down 1.25″
Hips: 43.5″ = down .5″

From other areas = down 1.5″

Ketostix: large

Blood Glucose:
Fasting: 86

I lost another 3.25 inches this past week, a total fat loss of 21.25 inches since I began Protocol along with twenty-two pounds weight loss! I feel so accomplished right now. 🙂

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

Weight: 181.8 = down .2 pound

Ketostix: large

Blood Glucose:
Fasting: 89
1-hr PP: 110
2-hr PP: 101

I’m looking forward to my second round of Maintenance. I’ve got a few delicious new recipes to incorporate and will start Body By Science this weekend. I’m giddy with anticipation for the new challenges awaiting me and to see how my body responds!

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

Weight: 181.8 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hr PP: 105
2-hr PP: 97

I doubled my carb intake for the first time since starting Protocol. and my blood sugars responded well! This is very encouraging. 🙂

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

Weight: 182.8 = up 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hr PP: 103
2-hr PP: 92

Had a great day, able to eat my meal with more carbs and still had great blood sugars!

[Note: Really great day indeed! :D]

Maintenance Round 2, Week 1, Day 5 – 1/8

Weight: 182 = down .8 pound

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hr PP: 108
2-hr PP: 105

Had a pretty stressful day at work, but my mood has been stable and mostly good.

Maintenance Round 2, Week 1, Day 6 – 1/9

Weight: 182 = no change

Ketostix: large

Blood Glucose:
Fasting: 82
1-hr PP: 118
2-hr PP: 114

My PP’s were not as high as the last time I ate Chicken Normandy. I hope to see this trend continue, because Chicken Normandy ROCKS!

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

Weight: 180.4 = down 1.6 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 78
1-hr PP: 106
2-hr PP: 101

I’m blown away by my fasting blood sugar this morning – in the seventies!

Maintenance Round 2, Week 2, Day 1 – 1/11

Weight: 179.6 = down .8 pound

Measurements:
Bust: 42.25″ = down .25″
Waist: 39.50″ = down .25″
Hips: 43″ = down .5″

From other areas = down 2.25″

Ketostix: large

Blood Glucose:
Fasting: 86
1-hr PP: 121
2-hr PP: 117

I not only had an amazing inch loss this past week (over three inches of fat gone forever!) but my weight finally dipped into the 170’s. I know there’ll be some fluctuations on the scale and it may take a while for my weight to settle there, but it was so exciting to see it this morning – just as SugarFree promised me I would!

[Note: Congratulations, Deana – what a wonderful feeling! Just wait till you hit the 160’s. :D]

Maintenance Round 2, Week 2, Day 2 – 1/12

Weight: 178.8 = down .8 pound

Ketostix: large

Blood Glucose:
Fasting: 98
1-hr PP: 112
2-hr PP: 91

Was very surprised to see the weight go down again, but it was nice to see it! Struggled with my meal, as I tend to do when it’s a rich dish, but I powered through.

Maintenance Round 2, Week 2, Day 3 – 1/13

Weight: 178.8 = no change

Ketostix: large

Blood Glucose:
Fasting: 80
1-hr PP: 105
2-hr PP: 109

Great to see the weight holding steady, and I’ve started Metformin. Can’t wait to see the results from my liver tests I’m having this week.

Maintenance Round 2, Week 2, Day 4 – 1/14

Weight: 177.8 = down 1 pound

Blood Glucose:
Fasting: 83
1-hr PP: 105
2-hr PP: 97

I had a great day.  Lately I’ve been waking up before my alarm (that never happened before Protocol) with lots of energy.  I’ve been sleeping better, and over all feel amazing. Protocol is literally changing my life!

Maintenance Round 2, Week 2, Day 5 – 1/15

Weight: 178.4 = up .6 pound

Ketostix: large

Blood Glucose:
Fasting: 77
1-hr PP: 104
2-hr PP: 109

I’m heading off for the weekend with my husband to celebrate our anniversary! Looking forward to relaxing and reconnecting after a really stressful few weeks.

Maintenance Round 2, Week 2, Day 6 – 1/16

Ketostix: large

Blood Glucose:
Fasting: 78
1-hr PP: 108
2-hr PP: 112

Great Anniversary dinner!

I am amazed at the amount of energy I have on this trip. I woke up easily before my alarm, and spent some quiet time by myself next to the fireplace, where I did some meditation and light reading.

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

Ketostix: large

Blood Glucose:
Fasting: 88
1-hr PP: 135
2-hr PP: 120

Back to reality, but I feel great!

Maintenance Round 2, Week 3, Day 1 – 1/18

Weight: 180 = up 1.6 pounds

Measurements:
Bust: 42″ = down .25″
Waist: 38.75″ = down .75″
Hips: 43″ = no change

From other areas = no change

Ketostix: large

Blood Glucose:
Fasting: 88
1-hr PP: 104
2-hr PP: 93

Even though I have a lot on my plate as I return to work, I feel refreshed, energized and happy. Did a BBS workout today – which explains the great PP’s!

Maintenance Round 2, Week 3, Day 2 – 1/19

Weight: 182 = up 2 pounds

Ketostix: large

Blood Glucose:
Fasting: 89
1-hr PP: 101
2-hr PP: 98

I had a very good day and thanks to my BBS workout yesterday, continuing good PP’s.  While it’s never fun to see the scale jump, I know it’s retained water, which happens after an intense workout since the body requires a lot of water to initiate muscle repair. After a few days the scale should return to normal.

Maintenance Round 2, Week 3, Day 3 – 1/20

Weight: 182.2 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 87
1-hr PP: 97
2-hr PP: 84

Wow – what great PP’s!

Maintenance Round 2, Week 3, Day 4 – 1/21

Weight: 180.4 = down 1.8 pounds

Ketostix: large

Blood Glucose:
Fasting: 86
1-hr PP: 96
2-hr PP: 93

Loving my meter readings, but everyone here is ill and I’m afraid I’m next. 🙁

[Note: I hope not, but if so – may you all feel better fast! Meanwhile, it’s clear from your continued good PP’s (that will likely increase if you do get sick) that the metformin is beginning to do its job. :)]

Maintenance Round 2, Week 3, Day 5 – 1/22

Weight: 179.8 = down .6 pound

Ketostix: large

Blood Glucose:
Fasting: 104

Struck down by the flu! Should have known something was up with my higher than normal fasting BG. As SugarFree likes to say, the meter never lies! Plenty of rest is what the doctor ordered.

Maintenance Round 2, Week 3, Day 6 – 1/23

Weight: 178.2 = down 1.6 pounds

Ketostix: large

Blood Glucose:
Fasting: 103

Spent the day in bed.

Maintenance Round 2, Week 3, Day 7 – 1/24

Weight: 178.2 = no change

Ketostix: large

Blood Glucose:
Fasting: 100

Still ill, but was finally able to drink some chicken broth. Feeling a little stronger.

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

Weight: 178.8 = up .6 pound

Measurements:
Bust: 42″ = no change
Waist: 38.75″ = no change
Hips: 43″ = no change

From other areas = down .75″

Ketostix: large

Blood Glucose:
Fasting: 89
1-hr PP: 91
2-hr PP: 81

Followed the Protocol Illness Menu today, but I hope to return to my normal routine tomorrow. It will be nice to be back in the saddle again. 🙂

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

Weight: 179 = up .2 pound

Ketostix: large

Blood Glucose:
Fasting: 93
1-hr PP: 103
2-hr PP: 104

I probably should have taken an extra day off of work. Getting plenty of rest tonight is my top priority!

Maintenance Round 2, Week 4, Day 3 – 1/27

Weight: 179.6 = up .6 pound

Ketostix: large

Blood Glucose:
Fasting: 88
1-hr PP: 90

Feeling stronger and more like myself.

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

Weight: 180.4 = up .8 pound

Ketostix: large

Blood Glucose:
Fasting: 87
1-hr PP: 97
2-hr PP: 91

I’m still not one hundred percent, yet still managed to have a productive day.

Maintenance Round 2, Week 4, Day 5 – 1/29

Weight: 179.6 = down .8 pound

Ketostix: large

Blood Glucose:
Fasting: 88
1-hr PP: 98
2-hr PP: 95

Woke up with lots of energy, and excited to see my liver doctor today with blood test results. Plus I tried on the size 9 junior skinny jeans, which went on all the way up! I still can’t zip them but when I bought them I could barely get them past my knees.

[Note: Wow – after just three months of Protocol. You’ll be able to wear them easily (and proudly) by spring. :)]

Maintenance Round 2, Week 4, Day 6 – 1/30

Weight: 179 = down .6 pound

Ketostix: large

Blood Glucose:
Fasting: 82
1-hr PP: 109
2-hr PP: 99

Great news at my doctor’s appointment – aside from my doc being blown away by how slim and terrific I look – my fasting insulin is half of what it was just a few months ago!  It was 16.5 in October, and now it’s down to 8.5. Still higher than true normal (less than 4), but it’s falling into line just as SugarFree promised it would!

Maintenance Round 2, Week 4, Day 7 – 1/31

Weight: 178.4 = down .6 pound

Ketostix: large

Blood Glucose:
Fasting: 80
1-hr PP: 102
2-hr PP: 85

Had a productive day despite some bad news, and I made a little extra time for me this evening.

Protocol Round 3, Week 1, Day 1 – 2/1

Weight: 178.4 = no change

Measurements:
Bust: 42″ = no change
Waist: 38.75″ = down .25″
Hips: 42.75″ = down .25″

From other areas = down .25″

Ketostix: large

Blood Glucose:
Fasting: 80
1-hr PP: 92
2-hr PP: 89

Meal:
– 3 eggs
– 4 sausage links
– 1 T. butter
– 2 oz white potato

Fitday Stats:
Calories: 798
Fat: 62.8 grams (71%)
Protein: 36.3 grams (18%)
Carbs: 22 grams (11%)

I’m down another .75 inch this week – for a loss of twenty-seven inches of fat in just three months – and I’m blown away! Someone I haven’t seen since July come into my office today, and the first thing he said was how much thinner my face is and how slim I am. I was a little flustered, but I felt pretty good too. 🙂

[Note: And you should! Despite having to deal with some very stressful events, you’ve had another stellar week. Well done. :D]

Protocol Round 3, Week 1, Day 2 – Feb. 2

Weight: 178.4 = no change

Ketostix: large

Blood Glucose:
Fasting: 84
1-hr PP: 95
2-hr PP: 105

Meal:
– 9 oz pork chop
– 5 oz spinach
– 6 oz zucchini
– 2 oz sweet potato
– 2.5 T. duck fat
– 2.5 T. butter

Fitday Stats:
Calories: 992
Fat: 82.4 grams (75%)
Protein: 46 grams (19%)
Carbs: 16.7 grams (7%)

Had more compliments at work, and it’s a little overwhelming. I’ve just started saying “Thank you!” 🙂 I never got these compliments even at my thinnest after my Gastric surgery – but I have never felt as good or been as healthy as I am right now!

Protocol Round 3, Week 1, Day 3 – 2/3

Weight: 179.6 = up 1.2 pounds

Ketostix: large

Blood Glucose:
Fasting: 77
1-hr PP: 84
2-hr PP: 73

Meal:
– 8 oz chicken livers
– 2 eggs
– 4 oz swiss chard
– 4 oz collards
– 2 oz onion
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 898
Fat: 70 grams (70%)
Protein: 54.6 grams (24%)
Carbs: 12.5 grams (6%)

Had a very good day today – look at those PP’s!

[Note: Amen, Metformin! 🙂 Now that you’re at full strength, it’s starting to work.]

Protocol Round 3, Week 1, Day 4 – 2/4

Weight: 179.6 = no change

Ketostix: large

Blood Glucose:
Fasting: 85
1-hr PP: 94
2-hr PP: 97

Meal:
– 7 oz salmon
– 5 oz spinach
– 5 oz green beans
– 2 oz lentils
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 864
Fat: 64.4 grams (67%)
Protein: 50.5 grams (23%)
Carbs: 20.7 grams (10%)

It’s been a good day; I feel warm and happy.

Protocol Round 3, Week 1, Day 5 – 2/5

Weight: 179.6 = no change

Ketostix: large

Blood Glucose:
Fasting: 87
1-hr PP: 92
2-hr PP: 93

Meal:
– 8 oz chicken thighs
– 8 oz broccoli
– 6 oz mustard greens
– 1 T. duck fat
– 1.25 T. butter

Fitday Stats:
Calories: 838
Fat: 62.3 grams (67%)
Protein: 61.1 grams (29%)
Carbs: 8.3 grams (4%)

I woke up before my alarm again, full of energy and ready to get my day started!

Protocol Round 3, Week 1, Day 6 – 2/6

Weight: 180 = up .4 pound

Ketostix: large

Blood Glucose:
Fasting: 75
1-hr PP: 91
2-hr PP: 107

Meal:
– 9 oz sirloin steak
– 6 oz kale
– 5 oz asparagus
– 2 oz white potato w/skin
– 1.25 T. duck fat
– 1 T. butter
– .5 oz sour cream

Fitday Stats:
Calories: 851
Fat: 62.6 grams (66%)
Protein: 56.5 grams (27%)
Carbs: 15.4 grams (7%)

Did a BBS session this morning. Was a bit rushed with the demands of life, but overall had a good day. Feel “off” tonight; I need to remember to take care of me, too!

Protocol Round 3, Week 1, Day 7 – 2/7

Weight: 180.4 = up .4 pound

Ketostix: large

Blood Glucose:
Fasting: 78

Ended up getting sick not long after waking. Back to bed with me!

Protocol Round 3, Week 2, Day 1 – 2/8

Weight: 180 = down .4 pound

Measurements:
Bust: 41.50″ = down .5″
Waist: 38″ = down .5″
Hips: 42.5″ = down .25″

From other areas = down .75″

Ketostix: large

Blood Glucose:
Fasting: 73
1-hr PP: 85
2-hr PP: 88

Still sick. On Protocol Illness Menu (PIM) until better.

[Note: Deana, I’m sorry you’re sick – but woman – look at those measurements! You lost another two inches of fat your first week back on Phase 1. Hubba, Hubba and feel better soon. :D]

Protocol Round 3, Week 2, Day 2 – 2/9

Weight: 180.4 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 101

Still on PIM. My body is fighting whatever virus is trying to take over.

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

Weight: 180.2 = down .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 102
1-hr PP: 96
2-hr PP: 122

Spent most of the day in bed and drinking lots of hot tea and chicken broth.

Protocol Round 3, Week 2, Day 4 – 2/11

Weight: 180.2 = no change

Ketostix: large

Blood Glucose:
Fasting: 87
1-hr PP: 88
2-hr PP: 86

Meal:
– 6 oz chicken thighs
– 4 oz spinach
– 4 oz green beans
– 2 oz quinoa
– 1 T. duck fat
– 1 T. butter

Fitday Stats:
Calories: 550
Fat: 40.3 grams (66%)
Protein: 26.6 grams (19%)
Carbs: 20.1 grams (15%)

Feeling much better today. I ran into someone I haven’t seen since I started Protocol, and when I said hello, he responded with “Hey — O.M.G. where’s the rest of you?” It was a fun moment. I never know quite what to say to all the compliments I’m getting, but SugarFree says to just say Thank You and enjoy it. Guess I’ll have to learn to do that. 🙂

Protocol Round 3, Week 2, Day 5 – 2/12

Weight: 180.4 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 82
1-hr PP: 85
2-hr PP: 85

Meal:
– 7 oz salmon
– 5 oz broccoli
– 5 oz mustard greens
– 2 oz lentils
– 2.5 T. duck fat
– 2.5 T. butter

Fitday Stats:
Calories: 1007
Fat: 78.3 grams (70%)
Protein: 57.9 grams (23%)
Carbs: 17.6 grams (7%)

Back to feeling like my old self again today – YAY!  Had a very productive day, and I am thrilled to see my blood sugar numbers doing well again.

Protocol Round 3, Week 2, Day 6 – 2/13

Weight: 180.4 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hr PP: 103
2-hr PP: 97

Meal:
– 8 oz sirloin steak
– 6 oz kale
– 6 oz asparagus
– 2 oz white potato w/skin
– 1.5 T. duck fat
– 1.5 T. butter
– 1 T. sour cream

Fitday Stats:
Calories: 884
Fat: 68 grams (69%)
Protein: 51.4 grams (23%)
Carbs: 16.5 grams (7%)

Feeling full of pep and energy.

Protocol Round 3, Week 2, Day 7 – 2/14

Weight: 180.4 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 76
1-hr PP: 111
2-hr PP: 112

Meal:
– 8 oz chicken livers
– 2 large eggs
– 6 oz swiss chard
– 5 oz okra
– 2 oz sweet potato
– 1.75 T. duck fat
– 1.75 T. butter

Fitday Stats:
Calories: 881
Fat: 63.6 grams (65%)
Protein: 54.9 grams (25%)
Carbs: 22.2 grams (10%)

Dealing with something that is causing stress (just look at my horrible-again meter readings), but I’m working on reducing it by adding more meditation and some quality time with my husband.

Maintenance Round 3, Week 1, Day 1 – 2/15

Measurements:
Bust: 41.25″ = down .25″
Waist: 37.75″ = down .25″
Hips: 42.25″ = down .25″

From other areas = down .25″

Weight: 181.4 = up 1 pound

Ketostix: negative

Blood Glucose:
Fasting: 75
1-hr PP: 100
2-hr PP: 105

I’m thrilled to have lost another inch last week, for a total of THIRTY inches of fat gone! 🙂

[Note: Thirty inches is stunning – and definitely something to be thrilled about. 🙂 I hope you can lower the stress levels though, because that is critical to your continued well-being.]

Maintenance Round 3, Week 1, Day 2 – 2/16

Weight: Forgot

Ketostix: moderate

Blood Glucose:
Fasting: 95
1-hr PP: 122
2-hr PP: 105

Had a good BBS session today.

Maintenance Round 3, Week 1, Day 3 – 2/17

Weight: 182 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 76
1-hr PP: 98
2-hr PP: 99

A long and hard day.

Maintenance Round 3, Week 1, Day 4 – 2/18

Weight: 181 = down 1 pound

Ketostix: small

Blood Glucose:
Fasting: 95
1-hr PP: 99
2-hr PP: 103

Had a better day. And the sun was shining, which makes me happy!

Maintenance Round 3, Week 1, Day 5 – 2/19

Weight: 181 = no change

Ketostix: small

Blood Glucose:
Fasting: 88
1-hr PP: 91
2-hr PP: 90

Added oatmeal to my repertoire! I haven’t eaten it in years, so this made my day. 🙂

Maintenance Round 3, Week 1, Day 6 – 2/20

Weight: 180 = down 1 pound

Ketostix: large

Blood Glucose:
Fasting: 87
1-hr PP: 96
2-hr PP: 93

The oatmeal spiked my PP’s, so I will have to wait and try it again in a few weeks. I’m disappointed because I really enjoyed it, but my body just isn’t ready for so many concentrated starch carbs yet.

Maintenance Round 3, Week 1, Day 7 – 2/21

Weight: 179.2 = down .8 pound

Ketostix: large

Blood Glucose:
Fasting: 74
1-hr PP: 97
2-hr PP: 92

Thanks to SugarFree’s suggestion to drink Dandelion tea and take some extra potassium, the water weight I’ve been struggling with for the past week is starting to depart!

Maintenance Round 3, Week 2, Day 1 – 2/22

Measurements:
Bust: 41.25″ = no change
Waist: 37.75″ = no change
Hips: 41.5″ = down .75″

From other areas = up .50″

Weight: 178.8 = down .4 pound

Ketostix: large

Blood Glucose:
Fasting: 70

I’m sick and so will be on the Protocol Illness Menu until I’m better. I was excited to see nearly an inch of fat gone from my hips this week. 🙂

Maintenance Round 3, Week 2, Day 2 – 2/23

Weight: 177 = down 1.8 pounds

Ketostix: large

Blood Glucose:
Fasting: 77
1-hr PP: 85
2-hr PP: 81

I danced for joy after seeing the scale this morning! Finally lost all the excess water, and my ankles and legs look normal — thin, sinewy and not bloated.

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

Weight: 177 = no change

Ketostix: large

Blood Glucose:
Fasting: 78
1-hr PP: 85
2-hr PP: 82

I should have listened to SugarFree and had a lighter meal, because I was unable to eat it all. I do feel better, but my stomach was just not ready for spicy food.

I am grateful that since starting Protocol, the illnesses I get are now short-lived. Due to my having Non-Alcoholic Fatty Liver Disease (NAFLD) I used to get sick often and for three times as long as anyone else. I’m happy to say that Protocol has permanently changed my life for the better!

Maintenance Round 3, Week 2, Day 4 – 2/25

Weight: 177 = no change

Ketostix: large

Blood Glucose:
Fasting: 70
1-hr PP: 96
2-hr PP: 88

Had an excellent day. I was able to eat my entire meal and also had great PP’s. I woke  before my alarm went off, and had plenty of energy all day.

Maintenance Round 3, Week 2, Day 5 – 2/26

Weight: 177 = no change

Ketostix: large

Blood Glucose:
Fasting: 83
1-hr PP: 89
2-hr PP: 91

Had an excellent day with lots of energy.

Maintenance Round 3, Week 2, Day 6 – 2/27

Weight: 177 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 76
1-hr PP: 102
2-hr PP: 97

Uh oh, I’ve got a mild congestion in my chest – hopefully I’m not coming down with something, though my PP’s tell me it’s likely.

Maintenance Round 3, Week 2, Day 7 – 2/28

Weight: 177 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 102
1-hr PP: 105
2-hr PP: 107

I am definitely getting sick… AGAIN!

Maintenance Round 3, Week 3, Day 1 – 2/29

Measurements:
Bust: 41.25″ = no change
Waist: 37.5″ = down .25″
Hips: 41″ = down .5″

From other areas = down 1.75″

Weight: 177.2 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 99
1-hr PP: 116
2-hr PP: 111

Will be on Protocol Illness Menu (PIM) until I am 100% well again. I’ve been able to fight off illness much better than before I was on Protocol, so I am looking forward to being back to normal soon!

I am thrilled with my measurements today. Since October 26th, I’ve lost 32.75 inches of fat – incredible!

[Note: Fantastic! I think this is a new Protocol record. :)]

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

Weight: 178.4 = up 1.2 pounds

Ketostix: trace

Blood Glucose:
Fasting: 120
1-hr PP: 110
2-hr PP: 108

“UGH” would be a good way to describe today. I am definitely sick, and the NyQuil I took last night gave me a horrendous fasting BG. Will be brainstorming with SugarFree to come up with alternatives that won’t affect my meter this badly!

[Note: Deana, I’m sorry to hear about another cold, but as you’ve now seen, NyQuil is not the way to go. Aside from the fact that it only masks symptoms – it’s loaded with sugar. :(]

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

Weight: 178.6 = up .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 106
1-hr PP: 112
2-hr PP: 108

Still sick.

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

Weight: 178 = down .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hr PP: 106
2-hr PP: 105

Got plenty of rest and I’m feeling better. I hope to eat the normal menu tomorrow.

Maintenance Round 3, Week 3, Day 5 – 3/4

Weight: 177 = down 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hr PP: 89
2-hr PP: 93

Finally feeling back to normal!

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

Blood Glucose:
Fasting: 78
1-hr PP: 85
2-hr PP: 81

I am traveling to visit my Dad.

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

Ketostix: Moderate

Blood Glucose:
Fasting: 89
1-hr PP: 99
2-hr PP: 102

Had a great weekend visiting with my Dad, even with some stress points. I’ll be glad to get home to husband, children and my routine!

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

Measurements:
Bust: 41.25″ = no change
Waist: 37.5″ = no change
Hips: 41″ = no change

From other areas = down .5″

Weight: 178 = up 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hr PP: 97
2-hr PP: 101

My total loss to date is THIRTY-THREE and a HALF inches of fat! 🙂

Maintenance Round 3, Week 4, Day 2 – 3/8

Weight: 178.6 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 99
1-hr PP: 108
2-hr PP: 109

Dealing with constipation (and thus water retention) the last few days; this always happens when I travel. I’m hoping that’s causing the higher PP’s and slight weight gain.

[Note: It is. Constipation always causes water retention – and thus, of course, ‘weight’ (but not fat) gain. It can sometimes cause higher PP’s as well.]

Maintenance Round 3, Week 4, Day 3 – 3/9

Weight: 179 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hr PP: 94
2-hr PP: 98

Better day.

Maintenance Round 3, Week 4, Day 4 – 3/10

Weight: 178.2 = down .8 pound

Ketostix: small

Blood Glucose:
Fasting: 89
1-hr PP: 102
2-hr PP: 100

Had a good day, and my water retention and PP’s are improving. I feel like someone has “unplugged” me, though it may just be because it’s a gray, chilly and rainy day here.

Maintenance Round 3, Week 4, Day 5 – 3/11

Weight: 178.4 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 77
1-hr PP: 101
2-hr PP: 94

Feeling good and more centered.

Maintenance Round 3, Week 4, Day 6 – 3/12

Weight: 178.4 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 87

Was nauseous, so I sipped on chicken broth instead of eating a meal.

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

Weight: 179.2 = up .8 pound

Ketostix: small

Blood Glucose:
Fasting: 97
1-hr PP: 105
2-hr PP: 104

Meal:
– 8 oz salmon
– 4.5 oz beurre blanc
– 6 oz spinach
– 6 oz asparagus
– 3 oz quinoa
– 2.75 oz duck fat

I feel like I am once again fighting an infection/illness off, and my PP’s agree.

Protocol Round 4, Week 1, Day 1 – 3/14

Measurements:
Bust: 41″ = down .25″
Waist: 37.5″ = no change
Hips: 41″ = no change

From other areas = down .5

Weight: 179.2 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 100
1-hr PP: 99
2-hr PP: 90

Glad to be back on Protocol Phase 1 for a couple of weeks. Another .75 inches of fat gone this past week, for a grand total of thirty-four inches lost!

Protocol Round 4, Week 1, Day 2 – 3/15

Weight: 180.2 = up 1 pound

Ketostix: moderate

Blood Glucose:

Fasting: 96

Not feeling well. Time to see the doctor and figure out what’s going on.

Protocol Round 4, Week 1, Day 3 – 3/16

Weight: 180.2 = no change

Ketostix: negative

Blood Glucose:
Fasting: 103
1-hr PP: 91
2-hr PP: 99

Developed a sore throat and fever, and will see the doc on Friday. I also gave into temptation last night and ate some ice cream, so besides being disappointed in myself I’m also worried about the effect that will have on my body over the next week or so.

[Note: Probably none at all at this stage. No Guilt, Please – We’re Human. 😀 I hope you feel better soon!]

Protocol Round 4, Week 1, Day 4 – 3/17

Weight: 179 = down .8 pound

Ketostix: trace

Blood Glucose:
Fasting: 99
1-hr PP: 107
2-hr PP: 102

Still feel awful.

Protocol Round 4, Week 1, Day 5 – 3/18

Weight: 179 = no change

Ketostix: small

Blood Glucose:
Fasting: 91
1-hr PP: 87
2-hr PP: 80

I’m disappointed that my doctor’s appointment was rescheduled for Monday. I’m still not feeling well but I’m hopeful that my better blood sugars today mean that I’m on the mend.

Protocol Round 4, Week 1, Day 6 – 3/19

Weight: 180 = up 1 pound

Ketostix: small

Blood Glucose:
Fasting: 97

Just drank chicken broth today.

Protocol Round 4, Week 1, Day 7 – 3/20

Weight: 180 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 79
1-hr PP: 88
2-hr PP: 92

Meal: Protocol Illness Menu

At least I felt like eating today, but spent much of the day sleeping.

Protocol Round 4, Week 2, Day 1 – 3/21

Measurements:
Bust: 41″ = no change
Waist: 37″ = down .5″
Hips: 40.5″ = down .5″

From other areas = down .75″

Weight: 179.4 = down .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hr PP: 102
2-hr PP: 94

Meal:
– 6 oz salmon
– 4 oz spinach
– 4 oz mustard greens
– 2 oz brown rice
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 775
Fat: 59.4 grams (69%)
Protein: 41.5 grams (21%)
Carbs: 18.6 grams (10%)

I’m thrilled to see almost two inches of fat gone from my waist, hips and other areas this week.

Protocol Round 4, Week 2, Day 2 – 3/22

Weight: 178.4 = down 1 pound

Ketostix: small

Blood Glucose:
Fasting: 85
1-hr PP: 91
2-hr PP: 90

Meal:
– 9 oz chicken thighs
– 6 oz broccoli
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 759
Fat: 69.3 grams (82%)
Protein: 33.8 grams (18%)
Carbs: 0 grams (0%)

This morning I forgot to grab my green beans and sweet potato for my meal. Not sure I could have finished it all anyway, as my stomach has shrunk again from being ill last week, but I’m slowly working my way back to it.

Protocol Round 4, Week 2, Day 3 – 3/23

Weight: 178.6 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 84
1-hr PP: 90
2-hr PP: 91

Meal:
– 8 oz chicken livers
– 4 oz kale
– 4 oz green beans
– 2 oz sweet potato
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 782
Fat: 59.7 grams (69%)
Protein: 41.6 grams (21%)
Carbs: 19.5 grams (10%)

Was able to eat all my meal though it was a challenge.

Protocol Round 4, Week 2, Day 4 – 3/24

Weight: 177.8 = down .8 pound

Ketostix: moderate

Blood Glucose:
Fasting: 91

Meal:
– 8 oz salmon
– 8 oz spinach
– 6 oz turnip greens
– 3 oz lentils
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 963
Fat: 68.3 grams (64%)
Protein: 59 grams (25%)
Carbs: 28.1 grams (12%)

While I’m still not at my best, I feel better than I did yesterday. Yay!

Protocol Round 4, Week 2, Day 5 – 3/25

Weight: 176.2 = down 1.6 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 77
1-hr PP: 90
2-hr PP: 84

Meal:
– 8 oz chicken liver
– 2 large eggs
– 8 oz chard
– 6 oz okra
– 3 oz lentils
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 945
Fat: 72.5 grams (69%)
Protein: 54.2 grams (23%)
Carbs: 18.8 grams (8%)

Had a very good day.

Protocol Round 4, Week 2, Day 6 – 3/26

Weight: 176.2 = no change

Ketostix: large

Blood Glucose:
Fasting: 78
1-hr PP: 88
2-hr PP: 91

Meal:
– 8 oz sirloin steak
– 8 oz broccoli
– 5 oz asparagus
– 3 oz white potato
– 1 T. sour cream
– 2 T. duck fat
– 1 T. butter

Fitday Stats:
Calories: 902
Fat: 68.6 grams (68%)
Protein: 51.2 grams (23%)
Carbs: 19.9 grams (9%)

Traveling to visit family over the holiday weekend.

Protocol Round 4, Week 2, Day 7 – 3/27

Weight: 176.2 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hr PP: 103
2-hr PP: 98

Meal:
– 9 oz pork chop
– 8 oz spinach
– 6 oz collards
– 3 oz sweet potato
– 2 T. duck fat
– 2 T. butter

Fitday Stats:
Calories: 924
Fat: 70.3 grams (69%)
Protein: 45.9 grams (20%)
Carbs: 26.8 grams (12%)

Had a good day.

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

Measurements:
Bust: 41″ = no change
Waist: 37″ = no change
Hips: 40.5″ = no change

From other areas = down .75″

Weight: 175.8 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 87
1-hr PP: 99
2-hr PP: 96

I reached one of my mini-goals today: a weight of 175 pounds — the lowest I have ever weighed in my adult life!

[Note: Congratulations, Deana – what a great day, for which you’ve worked very hard. You’ve lost twenty-eight pounds so far, which is 14% of your total body weight – an amazing achievement for anyone, let alone in a scant five months!  I’m truly glad Protocol was able to help you reach a goal that bariatric surgery never could. :D]

Maintenance Round 3, Week 1, Day 2 – 3/29

Weight: 176.4 = up .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 87

Turns out I have a sinus infection, so it’s antibiotics for me. Will hopefully feel better soon.

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

Weight: 176 = down .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 96
1-hr PP: 108
2-hr PP: 103

Started the antibiotics.

Maintenance Round 3, Week 1, Day 4 – 3/31

Weight: 177 = up 1 pound

Ketostix: trace

Blood Glucose:
Fasting: 96
1-hr PP: 103
2-hr PP: 98

Feeling better today!

Maintenance Round 3, Week 1, Day 5 – 4/1

Weight: 176.8 = down .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 90

Got sick while eating my meal.

Maintenance Round 3, Week 1, Day 6 – 4/2

Weight: 177.4 = up .6 pound

Ketostix: small

Blood Glucose:
Fasting: 87
1-hr PP: 103
2-hr PP: 99

Had a better day. 🙂

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

Weight: 177.8 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 97
1-hr PP: 101
2-hr PP: 100

Super-stressful day.

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

Measurements:
Bust: 41″ = no change
Waist: 37″ = no change
Hips: 40.5″ = no change

From other areas = no change

Weight: 177.4 = down .4 pound

Ketostix: negative

Blood Glucose:
Fasting: 106
1-hr PP: 112
2-hr PP: 110

It’s been a week of good news (though I drank a half bottle of wine yesterday, know I shouldn’t have, and today’s bad meter readings reflect it). But my new blood test results came back, and my doctor was stunned by how good they are. My C-RP (an inflammation marker) dropped by more than half! So did my fasting insulin. My ‘random glucose’ went from 134 to 82. And though there were a lot of tests, every single one showed major improvement. So here’s a shout out for Protocol!

And… after renting for years – we bought a house! Packing, moving and unpacking will take lots of time over the next month, so although I will still (absolutely) follow Protocol, I will email SugarFree rather than post here. Thank you, SugarFree, for all your help and support; you have literally given me back my life.

[Note: Deana, what great news. Your test results are outstanding, and a new house, too! May you and your family enjoy every minute of living in it. :)]

Posted in Deana, SugarFree Protocol | Tagged , , , | 6 Comments

SugarFree Protocol – Kelley

Kelley will join us today, Monday, September 28, so please welcome her now.

Kelley’s Introduction:

Hello, everyone. I’m thirty-seven, 5′ 4″ and weigh 204 pounds. My blood test results show me to be Insulin Resistant, Hypothyroid (with Thyroid Hormone Resistance and possibly with Hashimoto’s disease), as well as probably having Metabolic Syndrome XX. And my test results show I’ve been on the wrong thyroid medication for years.

My history is really sad and now makes me mad. For the last eight years I followed my doctor’s advice to ‘eat less and exercise more’ to lose weight. As a result, I starved myself on less than 1000 low-fat calories (and more often 600-800) a day, while exercising for hours and working a physically demanding job that requires me to be on my feet all day. Every year I grew fatter and more tired. But did I ever question the doctor’s advice? Nope. I just starved myself even more, and worked harder in the gym. Even worse, up to just two weeks ago I basically only ate junk food, like ‘peanut butter crackers’ (a sugar-delivery vehicle), a few ounces of skinless, boneless chicken breasts or sausages, and no veggies at all. Most days my protein intake was less than 30 grams, while my sugar-filled carb intake was over 200 grams. A body fat measuring device shows me to be over 50% fat! And my muscles, which have mostly been eaten away due to long-term starvation, are practically gone. My lean muscle mass is only 14% of my total weight.

Thanks to SugarFree, who has tried for to get me to start Protocol for the past year, I have now learned that the body (or weight loss) does not work that way. For the last two weeks, while waiting for my blood test results to come in, I’ve eaten triple the calories I used to, with real protein, a little vegetable and no sugar – and I’ve already lost 13 pounds (I weighed 217 two weeks ago) and three inches of fat from around my waist! With even more fat lost from other places on my body. A part of me still can’t believe it.

I am lucky to be able to meet with SugarFree face-to-face. She is inspiring and passionate about Protocol, and how to become (and stay) slim and healthy. When I met her a year ago, and she said how she went from 245 pounds and size 24 to the slim size 9 she was then, I thought that would never be possible for me. But I watched as she kept eating tons of good food yet slowly kept shrinking, and when walked into my store in tiny size 7 jeans this year, looking at least fifteen years younger than I know she is, I finally let myself believe she was on to something. So here I am, determined to become healthy again, and to help my family become the same. Wish me luck on my journey.

Protocol Round 1, Week 1, Day 1 – 9/28

Weight: 200.8 = down 3.7 pounds

Measurements:
Bust: 41.5″ = down 1″
Waist: 37.5″ = no change
Hips: 41″ = down 1″

From other areas: down 4.75″

Meal:
– 8 oz kale
– 1 oz lima beans
– 6 oz green beans
– 9 oz steak
– .75 T. butter
– .75 T. suet

Fitday stats:
Calories: 754
Fat: 50.7 grams (60%)
Protein: 57.9 grams (31%)
Carbs: 16.6 grams (9%)

Ketostix: trace

Blood Glucose:
Fasting: 92
1-hour PP: 110
2-hour PP: 103

Sleeping much better. Headache today, over all feeling well. Progress always starts with a day ONE.

[Note: Welcome, Kelley! You’re off to a great start, having lost nearly seven inches of fat last week alone. Well done. :)]

Protocol Round 1, Week 1, Day 2 – 9/29

Weight: 200.8 = no change

Meal:
– 8 oz chicken livers
– 2 eggs, large
– 8 oz collard greens
– 7.5 oz asparagus
– 1.25 T. butter
– 1.25 T. suet
– 1 oz potato, white

Fitday stats:
Calories: 801
Fat: 51.3 grams (58%)
Protein: 61.8 grams (31%)
Carbs: 23 grams (11%)

Ketostix: small

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

Headache is gone. I’ve been warm all day, different than the usual fall chill I typically would have. Over all, feeling good.

Protocol Round 1, Week 1, Day 3 – 9/30

Weight: 200.8 = no change

Meal:
– 9 oz salmon
– 1 oz brown rice
– 8 oz broccoli
– 5 oz turnip greens
– 4 oz mushrooms
– 1 T. butter
– 1.25 T. suet
– 1 T. heavy cream

Fitday stats:
Calories: 733
Fat: 49 grams (57%)
Protein: 61.3 grams (32%)
Carbs: 21.7 grams (11%)

Ketostix: large

Blood Glucose:
Fasting: 85
1-hour PP: 104
2-hour PP: 101

Feeling good today.

Protocol Round 1, Week 1, Day 4 – 10/1

Weight: 200.8 = no change

Meal:
– 8 oz chicken liver
– 3 eggs, large
– 8 oz spinach
– 12 oz fennel
– 1 oz tomato
– .5 oz cream
– .75 T. butter
– 1 T. suet

Fitday stats:
Calories: 734
Fat: 53.5 grams (62%)
Protein: 60.2 grams (31%)
Carbs: 12.8 grams (7%)

Ketostix: large

Blood Glucose:
Fasting: 78
1-hour PP: 96
2-hour PP: 104

Woke up today clear and ready to go. No hunger. The liver was tastier with SugarFree’s suggestions for spices, though the fennel was not as pungent as I thought it would be.

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

Weight: 199.2 = down 1.6 pounds

Meal:
– 9 oz salmon
– 8 oz kale
– 5 oz snow peas
– 1.5 T. butter
– 1.5 T. tallow, beef

Fitday stats:
Calories: 747
Fat: 51.9 grams (63%)
Protein: 59.3 grams (32%)
Carbs: 10.7 grams (5%)

Ketostix: large

Blood Glucose:
Fasting: 84
1-hour PP: 96
2-hour PP: 92

For the first time in fifteen years I am finally below 200 pounds! Done the right way with healthy choices, and without starving. I’m also excited to see my blood sugars within true normal ranges for the first time ever.

[Note: Kelley, welcome to Onederland! I’m really happy for you. :)]

Protocol Round 1, Week 1, Day 6 – 10/3

Weight: 199.2 = no change

Meal:
– 12 oz pork chop, bone in
– 8 oz swiss chard
– 10.5 collards
– 1 oz sweet potato
– 1 T. tallow
– .75 T. butter

Fitday stats:
Calories: 754
Fat: 49.4 grams (59%)
Protein: 61.1 grams (32%)
Carbs: 16.2 grams (9%)

Ketostix: large

Blood Glucose:
Fasting: 82
1-hour PP: 99
2-hour PP: 96

Thank you, SugarFree, I’m still amazed that I’ve made it to Onederland. Two days in a row with normal blood sugars – I’m happy to see this progress so soon.

[Note: Kelley – you’ve done all the work. :)]

Protocol Round 1, Week 1, Day 7 – 10/4

Weight: 198.6 = down .6 pound

Meal:
– 14 oz chicken thighs
– 8 oz broccoli
– 13 oz bok choy
– 1 oz carrots
– .75 T. butter
– .75 T. tallow

Fitday stats:
Calories: 735
Fat: 50.5 grams (62%)
Protein: 57.5 grams (31%)
Carbs: 12.7 grams (7%)

Ketostix: large

Blood Glucose:
Fasting: 89
1-hour PP: 99
2-hour PP: 93

The difference in how my clothes fit is amazing. Two weeks ago I had to buy a size fourteen slacks, down from the sixteen I started in. Those are now becoming loose.

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

Weight: 197.8 = down .8 pound

Measurements:
Bust: 41.5″ = no change
Waist: 37 = down .25″
Hips: 40.5 = down .5″
From other areas = down 1.5″

Meal:
– 9 oz steak
– 8 oz spinach
– 7.5 oz mustard greens
– 4 oz mushrooms
– 1 oz lentils
– .75 T. butter
– .75 T. tallow

Fitday stats:
Calories: 785
Fat: 51.3 grams (59%)
Protein: 63 grams (30%)
Carbs: 20.8 grams (11%)

Ketostix:  large

Blood Glucose:
Fasting: 90
1-hour PP: 88
2-hour PP: 100

I feel so light on my feet today, down three more pounds from last week. Inches shrinking all over my body ( 2.25″) is so exciting. The steady results of my new healthy life style are so encouraging.

Protocol Round 1, Week 2, Day 2 – 10/6

Weight: 197.8 = no change

Meal:
– 8 oz chicken liver
– 3 eggs, large
– 8 oz kale, frozen
– 6 oz green beans
– 1 oz brown rice
– 1 T. butter
– 1 T. tallow

Fitday stats:
Calories: 773
Fat: 50.4  grams (59%)
Protein: 62.1  grams (32%)
Carbs: 17.7  grams (9%)

Ketostix: large

Blood Glucose:
Fasting: 89
1-hour PP: 95
2-hour PP: 105

Thank you, SugarFree. I’ve been taking the supplements you recommended, and today my vision seems clearer, and my brain feels more alert and aware.

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

Weight: 194.8 = down 3 pounds

Meal:
– 9 oz salmon
– 8 oz collard greens
– 8 oz asparagus
– 1 oz sweet potato
– .5 fl oz cream
– 1 T. butter
– 1.5 T. tallow

Fitday stats:
Calories:771
Fat: 51.4 grams (60%)
Protein: 61 grams (32%)
Carbs: 16.1 grams (8%)

Ketostix: large

Blood Glucose:
Fasting: 87
1-hour PP: 93
2-hour PP: 102

A month ago, when I saw my doctor to get my metabolic blood tests, she told me that I shouldn’t expect too much on Protocol. That I should cut calories and exercise to lose weight, and that I needed to lose 10% of my total body weight. She said to be patient, because it would take me about a year. SugarFree said dieting and exercise had nothing to do with it, and that I would hit that mark fairly quickly. Well, just four weeks later I’m on cloud nine! I reached that important (especially to my health) bench mark today, after following SugarFree’s excellent advice. I’ve gone from 217 to 195 – a loss of 22 pounds. And I’ve gone from a size 16 to an (almost) size 12. More importantly, my health has measurably improved, especially my PP blood sugars, my sleeping, my temperament, and even my state of mind. I begin my first Maintenance Phase next Monday, and I’ve been assured that despite all the fat and high calories I will eat over the next month, I will NOT gain back so much as an ounce or an inch of what I’ve lost. Thank you, SugarFree!

[Note: Wow, Kelley – what a super-duper red-letter day! Congratulation on reaching such a huge milestone. You’ve worked hard to make that happen, and even better things are in store. Well done. :)]

Protocol Round 1, Week 2, Day 4 – 10/8

Weight: 194.8 = no change

Meal:
– 8 oz chicken livers
– 3 eggs
– 6 oz artichoke hearts
– 8 oz swiss chard
– 1 oz white potato
– 1 T. butter
– 1 T. tallow

Fitday stats:
Calories: 759
Fat: 50.2 grams (60%)
Protein: 61.8 grams (32%)
Carbs: 15.6 grams (8%)

Ketostix: large

Blood Glucose:
Fasting: 82
1-hour PP: 95
2-hour PP: 104

I feel very energetic, and my skin looks clear and bright. I’m very excited to see my steady progress towards health. Thank you, SugarFree, for all your support and words of encouragement.

Protocol Round 1, Week 2, Day 5 – 10/9

Weight: 194.8 = no change

Meal:
– 9 oz salmon
– 8 oz broccoli
– 11 oz endive
– 1 oz corn
– 1.5 T. butter
– 1.5 T. tallow

Fitday stats:
Calories:774
Fat: 52.4 grams (61%)
Protein: 59.9 grams (31%)
Carbs: 15.7 grams (8%)

Ketostix: large

Blood Glucose:
Fasting: 84
1-hour PP: 87
2-hour PP: 101

My clothes keep getting looser!

Protocol Round 1, Week 2, Day 6 – 10/10

Weight: 195.6 = up .8 pound

Meal:
– 13 oz pork cho
– 8 oz spinach
– 5 oz turnip greens
– 1 oz kidney beans
– .75 T. butter
– .75 T. tallow

Fitday stats:
Calories: 745
Fat: 49 grams (59%)
Protein: 62.1 grams (33%)
Carbs: 13.9 grams (8%)

Ketostix: large

Blood Glucose:
Fasting: 87
1-hour PP: 97
2-hour PP: 108

Feeling alert and ready for the day. Energy levels increase a little everyday and I’m sleeping more solidly at night, which feels wonderful.

Protocol Round 1, Week 2, Day 7 – 10/12

Weight: 194 = down 1.6 pounds

Meal:
– 14 oz chicken thighs
– 8 oz kale
– 12 oz zucchini
– .75 T. butter
– .75 T. tallow

Fitday stats:
Calories: 786
Fat: 52.1 grams (60%)
Protein: 62.2 grams (32%)
Carbs: 17.1 grams (8%)

Ketostix: large

Blood Glucose:
Fasting: 91
1-hour PP: 108
2-hour PP: 104

Went to my first party since starting Protocol, and everything went well. My family was respectful of my new life style, and instead of obsessing about food, I drank coffee and socialized with everyone.

Maintenance Round 1, Week 1, Day 1 – 10/12

Weight: 194.8 = up .8 pound

Measurements:
Bust: 41.25″ = down .25″
Waist: 36″ = down 1″
Hips: 39.5 = down 1″

From other areas = down .75″

Ketostix: large

Blood Glucose:
Fasting: 89
1-hour PP: 92
2-hour PP: 96

Really feeling up beat – look at my blood sugar readings and three-inch fat loss! My first Maintenance meal was so delicious, I enjoyed every bite. I tried on the size nine jeans SugarFree had me buy at the beginning of Protocol to actually see my progress. When I first tried them a month ago, they barely went past my ankles. Today they went easily up to my knees. I’m thrilled to see successes NOW, and not have to wait for six months or a year; it’s really encouraging.

Maintenance Round 1, Week 1, Day 2 – 10/13

Weight: 194.8 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP: 94
2-hour PP: 98

My energy level is great, my mood positive and ready to take on the day. No hunger, I’m satisfied throughout the day. Subtle changes continue, like my finger nails growing stronger and hair not falling out when I run my fingers through it. Along with my better meter readings, I’m happy with these signs of positive health changes.

Maintenance Round 1, Week 1, Day 3 – 10/14

Weight: 193.6 = down 1.2 pounds

Ketostix: large

Blood Glucose:
Fasting: 91
1-hour PP: 104
2-hour PP: 124

SugarFree helped me troubleshoot today’s high blood sugars, and it turned out to be a bad batch of test strips, now replaced. While my pants continue to get too big for me, I am eating wonderful foods, and make progress toward better health every day. My first week of Maintenance is going well, and the new knowledge and understanding makes me feel more empowered.

Maintenance Round 1, Week 1, Day 4 – 10/15

Weight: 193.4 = down .2 pound

Ketostix: large

Blood Glucose:
Fasting: 87
1-hour PP: 94
2-hour PP: 99

My energy level is still top-notch. These days I look forward to a good day at work and a satisfying night’s sleep, which makes me really happy.

Maintenance Round 1, Week 1, Day 5 – 10/16

Weight: 194.6 = up 1.2 pounds

Ketostix: large

Blood Glucose:
Fasting: 91
1-hour PP: 78
2-hour PP: 101

My energy is great, and I feel satisfied throughout the day. The sodas my co-workers drink smell so sugary now and have no appeal to me at all. I am happy with my progress.

Maintenance Round 1, Week 1, Day 6 – 10/17

Weight: 194.6 = no change

Ketostix: large

Blood Glucose:
Fasting: 77
1-hour PP: 87
2-hour PP: 118

Several people have commented on how bright and clear my skin is, and the dark circles under my eyes are gone. It’s amazing what Protocol is doing for my entire body. Thank you, SugarFree, for teaching me a better way to live.

Maintenance Round 1, Week 1, Day 7 – 10/18

Weight: 195.6 = up 1 pound

Ketostix: large

Blood Glucose:
Fasting: 87
1-hour PP: 91
2-hour PP: 102

I didn’t think it was possible, but I’m getting even more energetic. As the day progresses I am still ready to go, with no more afternoon slump. Life itself feels more positive.

Maintenance Round 1, Week 2, Day 1 – 10/19

Weight: 195.6 = no change

Measurements:
Bust: 41.25″ = no change
Waist: 36″ = no change
Hips: 39.5″ = no change
From other areas = down .75″

Ketostix: large

Blood Glucose:
Fasting: 81
1-hour PP: 85
2-hour PP: 95

I finished my first week of Maintenance and feel great. My body feels lighter and I everyday brings new improvements. Despite eating tons of calories and great food all week, I still lost fat! That’s been an eye-opener and another nail in the Calories In, Calories Out coffin.

Maintenance Round 1, Week 2, Day 2 – 10/20

Weight: 196.6 = up 1 pound

Ketostix: large

Blood Glucose:
Fasting: 81
1-hour PP: 91
2-hour PP: 97

I’ve got plenty of energy to go around and positive spirits. And it’s actually more convenient to eat my meal earlier in the day. My husband also said I’ve stopped snoring at night. Another positive sign of healing. I love it.

Maintenance Round 1, Week 2, Day 3 – 10/21

Weight: 194.6 = down 2 pounds

Ketostix: large

Blood Glucose:
Fasting: 88
1-hour PP: 94
2-hour PP: 91

I’m excited!  My 2-hour PP was better than I expected after eating berries for the first time since starting Protocol. I feel so encouraged with my progress, since it’s happening every day right before my eyes.

Maintenance Round 1, Week 2, Day 4 – 10/22

Weight: 192.6 = down 2 pounds

Ketostix: large

Blood Glucose:
Fasting: 93
1-hour PP: 94
2-hour PP: 102

I bought a size twelve slacks for work ( originally a sixteen) and I am wearing them today. My progress is wonderful, and my co-workers tell me I look healthy and energetic.

Maintenance Round 1, Week 2, Day 5 – 10/23

Weight: 193.4 = up .8 pound

Ketostix: large

Blood Glucose:
Fasting: 92
1-hour PP: 118
2-hour PP: 113

On the bad news side, the two ounces of pasta I ate today did not work for me at all, and severely spiked my blood sugars. Next time I try it I’ll have only an ounce and see if that works better.

But wow – as of yesterday I’ve lost twenty-five pounds – something that seemed impossible six months ago! My doctor told me I would be lucky to lose ten percent of my body weight in a year, and I did it in only six weeks by doing the opposite of what I was told and believed for years. I eat double the calories of REAL food every day that I ate then, and I haven’t been in the gym in two months. All those years starving myself and suffering was for nothing. It was all a lie. I am thankful every day for the wisdom and guidance that SugarFree shares. SugarFree, thank you.

Maintenance Round 1, Week 2, Day 6 – 10/24

Weight: 193.4 = no change

Ketostix: large

Blood Glucose:
Fasting: 86
1-hour PP: 109
2-hour PP: 104

I feel calm and mellow. My energy level is positive, but slowing a bit with the season.

Maintenance Round 1, Week 2, Day 7 – 10/25

Weight: 193.4  = no change

Ketostix: large

Blood Glucose:
Fasting: 87
1-hour PP: 109
2-hour PP: 102

My blood sugars today are similar to yesterday’s; the recovery time from the pasta is taking a few days, but I understand that healing takes time.

Maintenance Round 1, Week 3, Day 1 – 10/26

Weight: 193.4 = no change

Measurements:
Bust: 41″  = down .25″
Waist: 36″  = no change
Hips: 39.5″ = no change

From other areas = down 2.25″

Ketostix: large

Blood Glucose:
Fasting: 84
1-hour PP: 92
2-hour PP: 98

I can’t believe I’m already on week three of Maintenance. My weight is holding steady, as it should on in this phase, but I’ve lost another 2.5 inches of fat, which is exciting to see while eating so much delicious food!

Maintenance Round 1, Week 3, Day 2 – 10/27

Weight: 193.4 = no change

Ketostix: large

Blood Glucose:
Fasting: 84
1-hour PP: 92

Looks like my blood sugars are recovering from the whole wheat pasta. Learning something everyday, that is a good thing.

Maintenance Round 1, Week 3, Day 3 – 10/28

Weight: 191.6 = down 1.8 pounds

Ketostix: large

Blood Glucose:
Fasting: 85
1-hour PP: 90
2-hour PP: 87

I’ve lost nearly two more pounds as fat – even while on Maintenance, just as SugarFree predicted. It’s beautiful to feel my health returning. Yesterday at the dentist they said that my gums are healthy pink with no bleeding. The results of dedication and hard work is showing up everywhere. 🙂

[Note: Without the gazillions of bad mouth bacteria fed and reproducing by eating sugar, most people’s teeth and gums dramatically improve!]

Maintenance Round 1, Week 3, Day 4 – 10/29

Weight: 191.6 = no change

Ketostix: large

Blood Glucose:
Fasting: 82
1-hour PP: 90
2-hour PP:93

Great blood sugars! And I am growing more confident as I my ability to recognize my healing grows. I was hungry as I cooked my meal, but full when I was done eating it.

[Note: Being really hungry before you ate, and feeling satisfied when done is a terrific sign that your metabolic hormonal signaling is being restored. Great that you were able to recognize it. :)]

Maintenance Round 1, Week 3, Day 5 – 10/30

Weight: 191.6 = no change

Ketostix: large

Blood Glucose:
Fasting: 88
1-hour PP: 90
2-hour PP: 105

Thank you, SugarFree, for the explanation of the science behind my recovery. Like the little things that aren’t truly little in the whole picture of my health. It’s great to see small improvements happen every day. I’m excited about going to a wedding with friends this evening. I have a satisfied tummy and lots of energy with which to help them celebrate!

Maintenance Round 1, Week 3, Day 6 – 10/31

Weight: 190.6 = down 1 pound

Ketostix: large

Blood Glucose:
Fasting: 81
1-hour PP: 103
2-hour PP: 101

The wedding was great; we danced and celebrated. I lost another pound, too. My waist also looks a bit more defined. 🙂

Maintenance Round 1, Week 3, Day 7 – 11/1

Weight: 190.6  = no change

Ketostix: large

Blood Glucose:
Fasting: 81
1-hour PP: 91
2-hour PP: 97

Someone I last saw two weeks ago told me my face is leaner. He complimented me on how healthy I look. It feels good that my improvements are visible to more people and not just my close family.

Maintenance Round 1, Week 4 , Day 1 – 11/2

Weight: 191.8 = up 1.2 pounds

Measurements:
Bust: 41″  = no change
Waist: 36″  = no change
Hips: 39.5″ = no change

From other areas = down 1″

Ketostix: large

Blood Glucose:
Fasting: 86
1-hour PP: 100
2-hour PP: 104

I tried my size nine jeans on this morning, and they slid over my calves easier. I’m happy to see all my measurements “maintaining” as they should be.

Maintenance Round 1, Week 4, Day 2 – 11/3

Weight: 193 = up 1.2 pounds

Ketostix: large

Blood Glucose:
Fasting: 91
1-hour PP: 88
2-hour PP: 92

Great blood sugars today!

Maintenance Round 1, Week 4, Day 3 – 11/4

Weight: 191.8 = down 1.2 pounds

Ketostix: large

Blood Glucose:
Fasting: 90
1-hour PP: 84
2-hour PP: 94

Good blood sugars again today. I have positive spirits and high energy levels.

Maintenance Round 1, Week 4, Day 4 – 11/5

Weight: 190 = down 1.2 pounds

Ketostix: large

Blood Glucose:
Fasting: 76
1-hour PP: 98
2-hour PP: 85

Wow – great blood sugars three days in a row! And even with the dark chocolate I ate today. I’m excited to be able to add chocolate to occasional Maintenance meals from here on out.

Maintenance Round 1, Week 4, Day 5 – 11/6

Weight: 190 = no change

Ketostix: large

Blood Glucose:
Fasting: 83
1-hour PP: 89
2-hour PP: 89

Four days of great blood sugars, and my energy levels and overall health are wonderful. I’m excited about my health improvement.

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

Weight: 190 = no change

Ketostix: large

Blood Glucose:
Fasting: 83
1-hour PP: 100
2-hour PP: 101

I’ve been wearing size twelve slacks for the last three weeks. They were tight on my thighs, but now are looser and fit comfortably.

Maintenance Round 1, Week 4, Day 7 – 11/8

Weight: 190 = no change

Ketostix: large

Blood Glucose:
Fasting: 90
1-hour PP: 111
2-hour PP: 105

I learned many things on my first round of Maintenance, including how to select, buy and take care of a good kitchen knife, which I’ll need to cook delicious, good-for-me meals.
I tried peanut butter today, which caused a spike in my blood sugars. I’ll try it again on my next round of Phase 2.

Protocol Round 2, Week1, Day 1 – 11/9

Weight: 190 = no change

Measurements:
Bust: 41.5″ = no change
Waist: 36 = no change
Hips: 39.5 = no change

From other areas = down 2.25″

Meal:
– 8 oz salmon
– 8 oz chard
– 6 oz green beans
– 1 oz brown rice
– .6 oz butter
– .75 oz tallow

Fitday stats:
Calories: 760
Fat: 50.4 grams (60%)
Protein: 60 grams (32%)
Carbs: 16.5 grams (8%)

Ketostix: large

Blood Glucose:
Fasting: 93
1-hour PP: 91
2-hour PP: 105

I have had a successful Maintenance. Despite eating lots of great food and a ton of fat, I lost nearly five pounds and six inches of fat from calves, knees, thighs and arms in just four weeks! I’ve said it before and I’ll say it again: eight years of starving myself and ruining my metabolism and body – for absolutely nothing.

Protocol Round 2, Week 1, Day 2- 11/10

Weight: 189.2 = down .8 pound

Meal:
– 8 oz chicken livers
– 3 eggs
– 8 oz broccoli
– 7.5 oz mustard greens
– 1 oz potato
– .5 oz butter
– .5 oz tallow

Fitday stats:
Calories: 786
Fat: 52 grams (60%)
Protein: 63.6 grams (32%)
Carbs: 16 grams (8%)

Ketostix: large

Blood Glucose:
Fasting: 81
1-hour PP: 99
2-hour PP: 102

Woohoo – I’ve finally hit the 180’s! It’s been decades, literally, since I’ve seen that number.

Protocol Round 2, Week 1, Day – 11/11

Weight: 188.4 = down .8 pound

Meal:
– 8 oz salmon
– 8 oz spinach
– 8 oz asparagus
– 2 oz lentils
– 4 oz mushrooms
– .75 oz butter
– .75 oz tallow

Fitday stats:
Calories: 852
Fat: 55.9 grams (59%)
Protein: 61.8 grams (29%)
Carbs: 25.3 grams (12%)

Ketostix: large

Blood Glucose:
Fasting: 87
1-hour PP: 80
2-hour PP: 92

I feel great all day, and sleep like a log. 🙂

Protocol Round 2, Week 1, Day 4 – 11/12

Weight: 187.8 = down .6 pound

Meal:
– 9 oz steak
– 8 oz kale
– 10 oz collards
– 2 oz corn
– .35 oz butter
– .4 oz tallow

Fitday stats:
Calories: 785
Fat: 52.1 grams (60%)
Protein: 59.6 grams (30%)
Carbs: 19.4 grams (10%)

Ketostix: large

Blood Glucose:
Fasting: 91
1-hour PP: 114
2-hour PP: 107

Wow – I haven’t seen this low a number on the scale since a quick blip (on my way UP) in my early twenties. Part of me still can’t believe it’s real, especially since it’s been so easy to get here. 🙂  Two ounces of corn on Phase 1 was a bit too much for my blood sugars (though not bad, considering the low-fat levels in this Phase), but no worries – since I’m getting healthier by the day, I’ll try it again on Maintenance.

[Note: Congratulations, Kelley – as of today you’ve lost Thirty Pounds – nearly 15% of your total body weight. What an achievement! You should feel very proud of yourself; well done. :)]

Protocol Round 2, Week 1, Day 5 – 11/13

Weight: 186.6 = down 1 pound

Meal:
– 8 oz chicken liver
– 3 eggs
– 8 oz chard
– 5 oz turnip greens
– 2 oz onion
– .5 oz tallow
– .5 oz butter

Fitday stats:
Calories: 775
Fat: 52 grams (60%)
Protein: 60.1 grams (31%)
Carbs: 16.6 grams (9%)

Ketostix: large

Blood Glucose:
Fasting: 85
1-hour PP: 96
2-hour PP: 91

Thank you, SugarFree – I could not have come this far without your wisdom and guidance! Losing fifteen percent of my total body weight (and another pound today) is amazing. I’m happy my recovery is happening more quickly than I hoped it would.

Protocol Round 2, Week 1, Day 6 – 11/14

Weight: 186.6 = no change

Meal:
– 15 oz chicken thighs
– 8 oz broccoli
– 5 oz snow peas
– 2 oz sweet potato
– .3 oz tallow
– .3 oz butter

Fitday stats:
Calories: 784
Fat: 50.3 grams (58%)
Protein: 60.8 grams (31%)
Carbs: 22.1 grams (11%)

Ketostix: large

Blood Glucose:
Fasting: 84
1-hour PP: 96
2-hour PP: 98

Blood sugars continue to improve.

Protocol Round 2, Week 1, Day 7 – 11/15

Weight: 186.6 = no change

Meal:
– 13 oz pork chop
– 8 oz spinach
– 6 oz artichoke hearts
– 2 oz carrots
– .4 oz tallow
– .4 oz butter

Fitday stats:
Calories: 821
Fat: 62.2 grams (68%)
Protein: 50.8 grams (25%)
Carbs: 14.6 grams (7%)

Ketostix: large

Blood Glucose:
Fasting: 78
1-hour PP: 108
2-hour PP: 98

Yesterday someone I hadn’t seen since July did a double take. She said she didn’t recognize me, and that I look great. 🙂 The carrots spiked my 1-hr meter reading. No more carrots or corn (foods with lots of natural sugars) till Maintenance.

Protocol Round 2, Week 2, Day 1 – 11/16

Weight: 186.8 = no change

Measurements:
Bust: 40.5″ = down .5″
Waist: 35″ = down 1″
Hips: 39.5″ = no change

From other areas = down 1″

Meal:
– 8 oz chicken livers
– 2 eggs
– 8 oz kale
– 7.5 oz mustard greens
– 2 oz lentils
– .5 oz butter
– .5 oz tallow

Fitday stats:
Calories: 791
Fat: 50.8 grams (58%)
Protein: 61.6 grams (31%)
Carbs: 21.8 grams (11%)

Ketostix: large

Blood Glucose:
Fasting: 79
1-hour PP: 95
2-hour PP: 103

I’m excited to have lost another two and a half inches of fat – and a full inch of that from around my waist; the hardest place to lose! I tried on my size nine jeans again, which for the first time came up almost past my knees. 🙂 My 2-hr PP shows signs of insulin resistance carry-over from yesterday’s carrots.

Protocol Round 2, Week 2, Day 2 – 11/17

Weight: 185.4 = down 1.4 pounds

Meal:
– 9 oz salmon
– 8 oz chard
– 4 oz turnip
– 1 oz brown rice
– .75 oz tallow
– .75 oz butter

Fitday stats:
Calories: 780
Fat: 53.9 grams (62%)
Protein: 57.1 grams (30%)
Carbs: 16.5 grams (8%)

Ketostix: large

Blood Glucose:
Fasting: 80
1-hour PP: 85
2-hour PP: 95

Wow, I’ve lost another pound and a half, and my blood sugars have recovered from the carrots in record time! Today is a good day. 🙂

Protocol Round 2, Week 2, Day 3 – 11/18

Weight: 185.4 = no change

Meal:
– 9 oz beef steak
– 8 oz broccoli
– 10 oz collard greens
– 4 oz mushrooms
– 2 oz tomato
– .25 oz tallow
– .5 oz butter

Fitday stats:
Calories: 774
Fat: 51.2 grams (59%)
Protein: 61.7 grams (32%)
Carbs: 16.7 grams (9%)

Ketostix: large

Blood Glucose:
Fasting: 82
1-hour PP: 90
2-hour PP: 97

A month ago my metabolism couldn’t even handle an ounce of tomato. Today it handled two ounces with no problem at all. I’m getting healthier!

Protocol Round 2, Week 2, Day 4 – 11/19

Weight: 185.4 = no change

Meal:
– 9 oz salmon
– 8 oz spinach
– 6 oz green beans
– 2 oz sweet potato
– .75 oz tallow
– .75 oz butter

Fitday stats:
Calories: 810
Fat: 53.7 grams (60%)
Protein: 60.2 grams (30%)
Carbs: 21.4 grams (10%)

Ketostix: large

Blood Glucose:
Fasting: 80
1-hour PP: 110
2-hour PP: 108

My blood sugars were slightly elevated due to the sweet potato and small amount of fat on Phase 1. The good news is – a coat I haven’t been able to fit into since high school fit me perfectly today – another victory. 🙂

Protocol Round 2, Week 2, Day 5 – 11/20

Weight: 185.4 = no change

Meal:
– 15 oz chicken thighs
– 8 oz kale
– 5 oz turnip greens
– 2 oz kidney beans
– .5 oz tallow
– .5 oz butter

Fitday stats:
Calories: 864
Fat: 60.7 grams (63%)
Protein: 61.8 grams (29%)
Carbs: 17.7 grams (8%)

Ketostix: large

Blood Glucose:
Fasting: 81
1-hour PP: 98
2-hour PP: 101

Blood sugars back to normal with a bit more fat. My mind is alert and my energy high.

Protocol Round 2, Week 2, Day 6 – 11/21

Weight: 185.4 = no change

Meal:
– 8 oz chicken livers
– 3 eggs, large
– 8 oz chard
– 8 oz asparagus
– .5 oz tallow
– .5 oz butter

Fitday stats:
Calories: 758
Fat: 51.5 grams (61%)
Protein: 62.4 grams (33%)
Carbs: 11.2 grams (6%)

Ketostix: large

Blood Glucose:
Fasting: 89
1-hour PP: 98
2-hour PP: 100

TOM headache.

Protocol Round 2, Week 2, Day 7 – 11/22

Weight: 186.8 = up 1.4 pounds

Meal:
– 11 oz pork chop
– 8 oz broccoli
– 6 oz artichoke hearts
– 1 oz Lima beans
– .5 oz tallow
– .5 oz butter

Fitday stats:
Calories:
Fat: 51.3 grams (60%)
Protein: 56.2 grams (29%)
Carbs: 20 grams (11%)

Ketostix: large

Blood Glucose:
Fasting: 79
1-hour PP: 89
2-hour PP: 96

My headache is gone and my PP’s are great. I am learning to understand my body’s metabolic hormonal signals more each day.

 Maintenance Round 2, Week 1, Day 1 – 11/23

Weight: 186  = down .8 pound

Measurements:
Bust: 40.25″ = down .25″
Waist: 34″ = down 1″
Hips: 39″ = down .5″

From other areas =  down .75″

Ketostix: large

Blood Glucose:
Fasting: 87
1-hour PP: 95
2-hour PP: 84

Wow – another inch off my waist, and a total of two and a half inches of fat gone in just a week! Looking forward to being back on Maintenance, and eating more great foods and healthy fats.

Maintenance Round 2, Week 1, Day 2 – 11/24

Weight: 186 = no change

Ketostix: large

Blood Glucose:
Fasting: 86
1-hour PP: 96
2-hour PP: 85

My blood sugars are great today! The healthy fats help a lot, and I feel more satisfied throughout the day.

Maintenance Round 2, Week 1, Day 3 – 11/25

Weight: 185.2 = down .8 pound

Ketostix: large

Blood Glucose:
Fasting: 77
1-hour PP: 84
2-hour PP: 98

I made Beurre Blanc for the first time and it was delicious! Thank you, SugarFree, for your help with it. My blood sugars are still great and I am looking forward to the holiday with family.

NO REPORT ON THANKSGIVING

Maintenance Round 2, Week 1, Day 5 – 11/27

Weight: 186.2  = up 1 pound

Ketostix: large

Blood Glucose:
Fasting: 95
1-hour PP: 118
2-hour PP: 101

I enjoyed my holiday with the family, though eating later in the day made me uncomfortable late into the evening. My blood sugars spiked today as a result of probably eating something yesterday I shouldn’t have, and spiking even worse then. Of course I don’t know how bad it was, since I thought I ‘had the day off’ and didn’t take my PP’s – a mistake I will never make again. As SugarFree reminded me: we don’t get days off from our lives.

I wore a new outfit to dinner that actually fit me well, and got many compliments on my figure and how beautifully my skin is glowing. 🙂

Maintenance Round 2, Week 1, Day 6 – 11/28

Weight: 186.2 = no change

Ketostix: large

Blood Glucose:
Fasting: 86
1-hour PP: 112
2-hour PP: 107

It will take a few days for my blood sugars to recover from my Thanksgiving meal. As my body continues to heal, recovery happens faster. This is encouraging.

Maintenance Round 2, Week 1, Day 7 – 11/29

Weight: 187.4  = up 1.2 pounds

Ketostix: large

Blood Glucose:
Fasting: 84
1-hour PP: 95
2-hour PP: 109

I feel well, with plenty of energy.

Maintenance Round 2, Week 2, Day 1 – 11/30

Weight: 187.4  = no change

Measurements:
Bust: 40.25″ = no change
Waist: 35″ = up 1″
Hips: 38.5″ = down .5″

From other areas = down .25″

Ketostix: large

Blood Glucose:
Fasting: 87
1-hour PP: 92
2-hour PP: 100

Uh-oh – I gained an inch from around my waist. SugarFree says that, and the weight gain, is just water and should disappear in a few days. Some of my clothes are looser, though. 🙂

Maintenance Round 2, Week 2, Day 2 – 12/1

Weight: 187.4 = no change

Ketostix: large

Blood Glucose:
Fasting: 95
1-hour PP: 90
2-hour PP: 99

My blood sugars are still recovering from T-Day. Healing takes time.

Posted in Kelley, SugarFree Protocol | Tagged , , , , | 4 Comments

SugarFree Protocol – Kristen

Normally I would say: Kristen will join us on Monday, July 20 – but please welcome her now! And I do, but in this case have more to add. In addition to being a Protocol Participant, Kristen has volunteered to take part in what I hope will be an exciting experiment.

As many of you already know, science has begun an unprecedented study of our Microbiome — our gut bacteria — that appears to control almost everything about us, including brain function, heart health, insulin resistance or sensitivity, obesity or slimness. And even, in the latest discovery, the new knowledge that Parkinson’s disease begins in the gut and then travels up to the brain!

Naturally, the search is on in Big Pharma to find a way to market this and make it the next Magic Bean — the pill you take that allows you to eat all the junk food in the world and remain slim. I don’t believe that’s possible, since it’s already clear that our Microbiome changes depending what and how we eat. Some studies already done show that the Microbiome can be quickly changed by infusion or even fecal transfusion, but aside from curing C. Difficile, which you normally get in hospital — the other ‘cures’ don’t last. That’s because the good bacteria are once again wiped out by the bad bacteria created by eating bad foods.

My hypothesis is that an unhealthy Microbiome can not only be changed to a healthy one — thereby having the host go from insulin resistance to insulin sensitivity, for instance, accompanied by loss of excess adipose and visceral fat — but that eating properly will keep the Microbiome healthy. No Magic Beans required.

Kristen will test her Microbiome before she begins Protocol. Six to eight months after that, new labs will be done and she will test her Microbiome again. I believe that result — like her lab results, will show improvement, likely to the same degree. Yes, it’s a small sample of N=1, but results are results. Please follow Kristen’s exciting journey as she (and we) discover just how far we can heal ourselves.

Kristen’s Introduction:

Hey, all.  I’m fifty-five, 5′ 6″ and weigh 157. My metabolic blood test results and consult with SugarFree showed that I’m in the early stages of diabetes, am hyperinsulinemic and hypothyroid, am carrying fat around my middle and have high triglycerides, with a really high trig/HDL ratio. Which means a higher risk for heart disease. I’m also tired all the time, have little of the vim and vigor I used to take for granted, and my clothes are too tight.

How did I get here? Last year at this time, after over a month on the HCG diet, I was wearing my skinny jeans. Woo-hoo, right? Wrong. Because real life intervened. I began eating all of the carbolicious foods I’d assiduously avoided for so long — ice cream, french fries, snack foods, you name it, and I began eating out a lot, and so late in the day it was really night. Boom! Didn’t take long to gain twenty-eight pounds. I felt lousy and went back to the HCG clinic to see if I couldn’t repeat my past success. “Sure” they said, “no problem.”

Four weeks into my second round of HCG I’d lost only four pounds, and was literally starving! The clinic advised me to “drink more water” or cut out my only very thin bread stick, which I did, but the scale would not budge. I knew deep down that the clinic doctor did not have my best interests at heart, and believed he lied to me. I needed information and some straight talk.

I did a search under “HCG and starvation mode'” which led me directly to this site and SugarFree. I wrote her immediately, and she urged me to throw out my HCG post-haste, which I did. I had done a lot of thinking on what the rest of my life would entail and at the top of my list I’d written “excellent health,” as it’s my belief that every other type of fulfillment hinges on a sound, functioning body, so everything about her long-term approach to health and healing on Protocol made absolute sense to me.

I had no idea my body was so out of whack, but it was a sobering moment to see so many abnormal numbers on my blood tests. I understand that nothing will happen overnight, since a lifetime of improper eating has gotten me to this point, but I’m anxious to get started. I’m thrilled to have found SugarFree and this community, as well as a reliable way to accurately measure my health and well-being that doesn’t involve a number on a scale.

I’ve always embraced the philosophy that when the Student is ready, the Master appears. That’s why I’m here. Bring it on.

Protocol Round 1, Week 1, Day 1 –7/20

Weight: 157.5 pounds

Measurements:
Bust: 41″
Waist: 34.5″
Hips: 39.5″

Meal:
— 13 oz pork chop
— 8 oz kale
— 5 oz green beans
— 1 oz sweet potato
— .75 T butter
— .75 T duck fat

FitDay Stats:
Calories: 746
Fat: 49 grams (59%)
Protein: 61 grams (33%)
Carbs: 15.8 grams (8%)

Ketostix: negative

Blood Glucose:
Fasting: 113
1-hr PP: 110
2-hr PP:93

This weekend I got a DEXA scan – a high-tech machine that measures the fat everywhere on your body, your bone density (spine, legs and arms) and muscle mass in different places.

I’m starting out with very sobering stats – 39.1% body fat, which classifies me as morbidly obese. I seem a bit pudgy to look at, but that’s all. Yet my scan showed that I am carrying a lot of unhealthy visceral fat around my organs and, as SugarFree says, “You have the high triglycerides and fasting insulin to support this information.” How’s that for ground zero? I’m a positive thinker, and I’m here to look at the bright side, so even little changes can mean a lot.

[Note: Kristen, welcome! As you say, little changes mean a lot, and Protocol will help you make those changes over time. Your DEXA was actually a bit worse than you describe, for although your *overall* body fat is 39% — the fat now entwined around your heart, liver and other organs (visceral fat, the most dangerous kind, not least because it’s hidden yet affects your heart, arteries and liver function) is 42%, and the fat around your thighs, hips and legs is 43.5%.

What is truly scary is how many others are walking around as TOFIs (Thin Outside, Fat Inside), and being given a thumbs up by their doctors, who only use BMI as their measurement of health. And guess what? Given your height and weight, your BMI is 24.9 – right at the top of ‘normal weight’! But a real look inside you says the BMI is useless (as we all should know by now, especially doctors) and that there’s nothing ‘normal’ there at all.

What’s also disheartening about the DEXA is that it shows your lean muscle mass has severely deteriorated, and – due to that, and the HCG (and other) starvation diets you’ve gone on over the years – your Resting Metabolic Rate has shrunk to 1261 calories per day.

Not good news – but all, every bit of it – reversible. :)]

Protocol Round 1, Week 1, Day 2 – 7/21

Weight: 155.5 = down 2 pounds

Meal:
– 8 oz broccoli
– 1 T  duck fat
– 1 T butter
– 4 oz collard greens
– 8 oz chicken liver
– 1 oz onion

FitDay Stats:
Calories: 759
Fat: 50.9 grams (60%)
Protein: 61.8 grams (33%)
Carbs: 13.5 grams (7%)

Ketostix: negative

Blood Glucose:
Fasting: 96
1-hour PP: 104
2-hour PP: 109

I was hungry in the evening, so I drank a cup of green tea. It went a long way toward curbing my hunger pangs, but I couldn’t get to sleep until after midnight. Maybe the caffeine was too much? This morning I was up early, and began preparing my meal at ten. I was a little nervous eating so early in the day, but SugarFree says if I’m hungry I should eat, and I was hungry! Chicken livers are an acquired taste. I made a chicken liver and onion omelet in an attempt to hide the livers, but there were still there! But hey, if it heals what ails me, I’m game.

Protocol Round 1, Week 1, Day 3 – 7/22

Weight: 154.5 = down 1 pound

Meal:
— 14 oz chicken thighs
— .5 T butter
— .75 T duck fat
— 8 oz spinach
— 9 oz asparagus
— 1 oz brown rice

Fit Day Stats:
– Calories: 777
– Fat: 50.4 grams (58%)
– Protein: 62.2 grams (34%)
– Carbs:16.6 grams (8%)

Ketostix: negative

Blood Glucose:
Fasting: 86
1-hour PP:  113
2-hour PP: 106

I’m getting into a whole new groove! I eat my meal before noon, and the late night cravings are dissipating. My chicken thighs and asparagus were divine and I didn’t feel deprived at all. I thought about the HCG diet with no fat, and wonder how I did it! It’s nice to feel good about what I’m eating, not for weight loss, but for real healing and health. It’s a totally different approach to long-term change that’s way more inspiring and motivating than what I was doing before. Kudos to SugarFree!

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

Weight: 153 = down 1.5 pounds

Meal:
9 oz salmon
8 oz swiss chard
6 oz artichoke hearts
1 oz red potato
1.5 T butter
1.5 T duck fat

Fit Day Stats:
– Calories: 762
– Fat: 51.6 grams (60%)
– Protein: 59.9 grams (33%)
– Carbs:14.5 grams (7%)

Ketostix: trace

Blood Glucose:
Fasting: 91
1-hour PP: 106
2-hour PP: 101

I’ve had a lot of energy–up early, raring to go! I feel really good. Protocol agrees with me, and I’m not hungry during the day or evening after my big, early meal. 🙂

Yesterday I threw out every single condiment and container that had any sugar or preservatives in them. I found only a very few that were keepers. There was something so liberating about tossing them all, and realizing that going forward I will make everything I want from scratch. I love that!

[Note: Kristen, one of the reasons you’re not hungry is because you are now in the early stages of lipolysis – and burning/consuming your own excess adipose fat. Hundreds of calories of it. :)]

Protocol Round 1, Week 1, Day 5 – 7/24

Weight: 152.5 = down .5 pound

Meal:
9 oz sirloin steak
8 oz kale
8 oz mustard greens
3 oz red pepper
.5 T butter
.5 T duck fat

Fit Day Stats:
– Calories: 786
– Fat: 53.6 grams (61%)
– Protein: 59.7 grams (31%)
– Carbs:16.2 grams (8%)

Ketostix: trace

Blood Glucose:
Fasting: 93
1-hour PP:  114
2-hour PP: 99

Feeling good, slept great! I enjoy every morsel of every meal. The sirloin steak was  delicious, as were all the greens. 🙂

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

Weight: 152 = down .5 pound

Meal:
8 oz chicken livers
2 eggs
8 oz spinach
12 oz broccoli rabe
1 T butter
1.5 T duck fat

Fit Day Stats:
– Calories: 740
– Fat: 50.0 grams (61%)
– Protein: 61.9 grams (33%)
– Carbs: 10.5 grams (6%)

Ketostix: trace

Blood Glucose:
Fasting: 87
1-hour PP:  101
2-hour PP: 94

I feel good. Got all of the chicken livers down and they were pretty tasty. I added lemon juice, garlic and fresh sage. I kept envisioning all of the good things they were going to do for my body. 🙂 It’s baby steps in the right direction.

Protocol Round 1, Week 1, Day 7 – 7/26

Weight: 151.5 = down .5 pound

Meal:
9 oz salmon
8 oz swiss chard
7 oz mustard greens
.5 oz whole wheat spaghetti
1.5 T butter
1.5 T duck fat

Fit Day Stats:
– Calories: 769
– Fat: 52.0 grams (60%)
– Protein: 61.5 grams (33%)
– Carbs:13.5 grams (7%)

Ketostix: small

Blood Glucose:
Fasting: 86
1-hour PP:  93
2-hour PP: 82

I woke up this morning not hungry at all. I slept nine hours like a log, something I haven’t done in ages. Protocol agrees with me. I look forward to tomorrow when I get to take my measurements!

[Note: Wow – look at those meter readings – no red ink at all! Hubba Hubba. :))]

Protocol Round 1, Week 2, Day 1 – 7/27

Weight: 151.2 = down .3 pound

Measurements:
Bust 39″ = down 2″
Waist: 33″ = down 1.5″
Hips: 38.5″ = down .5″
Other areas = down 6.25″

Meal:
15 oz. chicken thighs
8 oz kale
6 oz kohlrabi
.75 T butter
.5 T duck fat
1 oz corn

Fit Day Stats:
– Calories: 753
– Fat: 50.1 grams (59%)
– Protein: 59.8 grams (33%)
– Carbs:15.9 grams (8%)

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP: 112
2-hour PP: 101

I’m very encouraged by my measurements today. Aren’t the measuring tape and the glucose meter much better signs of success than the scale? I like how Protocol is turning my usual approach to slimming on its head. I haven’t had much of an appetite, due to my consuming my excess adipose fat. My chicken thighs were scrumptious though, and I really liked the kohlrabi. I never would have picked it up at the market if it hadn’t been for SugarFree! Thank you so much for all you do. 🙂 The corn played havoc with my 1-hr. PP, and I’m not surprised. I love corn, especially popped, but it doesn’t make me feel really good. That’s all part of this learning process.

[Note: First, what a week – you lost an incredible 10.25 inches! Second, yes the corn spiked your blood sugars, but instead of going up an hour later (as you had done early in the week), they went down as they should have. Give corn a try next week on Maintenance, and it will probably work for you.]

Protocol Round 1, Week 2, Day 2 – 7/28

Weight: 150.5 = down .7 pound

Meal:
13 oz pork chop
8 oz broccoli
5 oz string beans
1 T butter
.75 T duck fat

Fit Day Stats:
– Calories: 751
– Fat: 51.9 grams (62%)
– Protein: 60.7 grams (34%)
– Carbs: 10.1 grams (4%)

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP: 101
2-hour PP: 89

Slept really well. Super busy day – enjoyed my meal though. My energy is good and steady.

Protocol Round 1, Week 2, Day 3 – 7/29

Weight: 150.5 = no change

Meal:
9 oz salmon
8 oz swiss chard
6 oz collard greens
2 oz pumpkin
1.5 T butter
1.5 T duck fat

Fit Day Stats:
– Calories: 766
– Fat: 52.3 grams (61%)
– Protein: 60.1 grams (32%)
– Carbs: 13.4 grams (7%)

Ketostix: small

Blood Glucose:
Fasting: 82
1-hour PP:  91
2-hour PP: 97

Slept really solidly again. Getting up in the middle of the night had become such a habit, I wasn’t even aware of how it disturbed my sleep until now. I feel much more refreshed in the morning.

I adore salmon, so today’s meal was fabulous. SugarFree said I can start Maintenance next week. I’m happy about that, but I have to say that Protocol has been so much easier than the HCG diet and I feel about 200% better than I ever did on any other diet. Hurrah! I’m making progress slowly but surely. Like SugarFree said, it will be interesting to try corn next week again (with more fat) and see how I react. My blood sugar readings seem to be getting a bit lower and more stable.

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

Weight: 150 = down .5 pound

Meal:
8 oz chicken livers
2 eggs
8 oz spinach
6 oz artichoke hearts
1 oz red potato
1 oz onion
1.5 T butter
1.5 T duck fat

Fit Day Stats:
– Calories: 812
– Fat: 57.4 grams (63%)
– Protein: 56.0 grams (29%)
– Carbs: 17.9 grams (8%)

Protocol Round 1, Week 2, Day 5 – 7/31

Weight: 150 = no change

Meal:
9 oz sirloin steak
8 oz kale
8 oz collard greens
.5 T butter
.5 T duck fat

Fit Day Stats:
– Calories: 760
– Fat: 53.3 grams (63%)
– Protein: 58.8 grams (32%)
– Carbs: 11.1 grams (5%)

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP: 102
2-hour PP: 91

Today was my Maintenance consult, so I’m mentally preparing myself for the transition on Monday. I feel good eating all of my greens!

Ketostix: small

Blood Glucose:
Fasting: 102
1-hour PP: 110
2-hour PP: 97

Everything is going well. I’m super busy but managed to come home to cook my meal. My energy level is good and I’ve remained very focused. Protocol agrees with me.

Protocol Round 1, Week 2, Day 6 – 8/1

Weight: 150 = no change

Meal:
8 oz salmon
8 oz broccoli
9 oz asparagus
1.5 T butter
1.5 T duck fat
1 oz brown rice

Fit Day Stats:
– Calories: 787
– Fat: 52.1 grams (58%)
– Protein: 61.6 grams (34%)
– Carbs: 16.6 grams (8%)

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hour PP: 104
2-hour PP: 97

Protocol Round 1, Week 2, Day 7 – 8/2

Weight: 149.5 = down .5 pound

Meal:
8 oz chicken liver
2 eggs
8 oz spinach
6 oz artichoke hearts
1 oz red potato
1 oz onion
1.5 T butter
1.5 T duck fat

Fit Day Stats:
– Calories: 819
– Fat: 51 grams (56%)
– Protein: 63.8 grams (31%)
– Carbs: 26.7 grams (13%)

Ketostix: small

Blood Glucose:
Fasting: 101
1-hour PP:  103
2-hour PP: 97

I’m anxious to start Maintenance as I’m beginning to feel a little bit hungry, so the added calories will be nice! I also look forward to getting out the tape measure. Yesterday I slipped on a pair of pants I haven’t worn in a while. They weren’t loose, but they fit!

Maintenance Round 1, Week 1, Day 1 – 8/3

Weight: 149.5 = no change

Measurements:
Bust: 38.5″ = down .5″
Waist: 32.5″ = down .5″
Hips: 38.5″ = no change
Other Areas: = down 2.25″

Ketostix: small

Blood Glucose:
Fasting: 101
1-hour PP: 114
2-hour PP: 103

Feeling good. Ran into a friend who said that I’m shrinking! I like eating early in the day. It’s amazing how much ME time that frees up in the evening. I’m waiting for the day when my meter readings are consistently in the 90’s. I’ll consider that a great achievement, even beyond the weight and inches lost.

[Note: Kristen, you’ve had a great second week! You lost another 3.25 inches of fat, and your blood sugars have had a few days in the black. Truly good (and stable) meter readings will take several more months to achieve. Remember – you didn’t get here in a few weeks, and you won’t be able to repair the damage at the cellular level in a few weeks. Or even a few months. Patience, Grasshopper! :)]

Maintenance Round 1, Week 1, Day 2 – 8/4

Weight: 150 = up .5 pound

Ketostix: moderate

Blood Glucose:
Fasting: 98
1-hour PP: 92
2-hour PP: 88

I felt lethargic when I woke. I’m eating lots of calories and fat but it’s taking my body some time to adjust. Today’s meal was filling and delicious. It took me longer than usual to eat, but I was really hungry and couldn’t wait to get at it. After I ate I felt drowsy, but happy when I took my PP readings. They are the lowest they’ve been!

[Note: That’s the direct result of all the fat! Fat slows down the conversion of carbohydrates into glucose, which better and more efficiently allows your insulin to do its job. So isn’t it great that nutritionists immediately tell new diabetics to eat a “low-fat diet”? Not.]

Maintenance Round 1, Week 1, Day 3 – 8/5

Weight: 149 = down 1 pound

Ketostix: small

Blood Glucose:
Fasting: 86
1-hour PP: 94
2-hour PP: 89

Very busy day, eating on the job! The guys I work with have probably never seen someone eat so many greens at one sitting. Thank you for the encouragement, SugarFree!

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

Weight: 151.5 = up 2 pounds

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP: 90
2-hour PP: 84

SugarFree explained that my slight gain is likely due to insufficient salt intake. I’m going to drink 1/2 tsp chicken bouillon in warm water with my meal for at least a week.

I still think of chicken livers as medicine. I want to make the chicken liver pate that everyone raves about, but SugarFree still has to tweak the recipe for me.

Maintenance Round 1, Week 1, Day 5 – 8/7

Weight: 150.5 = down 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP: 90
2-hour PP: 96

I enjoyed my steak today, and enjoyed my meter readings even more. My Resting Metabolic Rate of 1261 calories per day (on my body fat test) is no longer relevant, as I’m eating many more calories than that now and the measuring tape has yet to show it!

 

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SugarFree Protocol – Karen

Karen will join us on Monday, March 23 2015 – but please welcome her now.

Karen’s Introduction:

Hello everyone! I am fifty-five, 5′ 4″ and weigh 171 pounds. I’ve battled my weight most of my adult life, and am grateful that SugarFree will be guiding me on my journey back to health. The results of my metabolic blood tests show me to be Insulin Resistant, Hyperinsulinemic, and Hypothyroid. My blood sugar levels are terrible and if I were to continue eating and living as I am there is no doubt I would end up a Type 2 Diabetic. I also suffer from pelvic inflammatory disease which greatly decreases my quality of life.

I’ve lived with poor energy levels for years and take a myriad of medications that don’t really deal with my problems but only exacerbate my symptoms. I’ve been on hormone replacement therapy and an anti-depressant for over six years along with a sleep aid medications and anti-inflammatories. With SugarFree’s help I am looking forward correcting the underlying conditions instead of treating the symptoms, and to weaning myself off the medications.

I have a high stress job that involves travel and lengthy stays in hotel rooms, so I know eating real food instead of the processed stuff I’ve been living on will be a challenge – but with SugarFree’s support, it’s one I’m ready to take head on. I must learn what my body needs and how to meet those needs through proper nutrition and healthy eating habits. I know Protocol won’t be a short journey but I believe it will prove to be an educational and interesting one with many self-revelations along the way.

Protocol Round 1, Week 1, Day 1 – 3/23

Weight: 171 pounds

Measurements:
Bust: 38″
Waist: 38″
Hips: 44″

Meal
– .75 T. butter
– .75 T. duck fat
– 14 oz chicken thigh
– 8 oz broccoli
– 6 oz collards
– 1 oz potato

Fitday Stats;
– Calories: 745
– Fat 51.2 (62%)
– Protein 56.9 (31%)
– Carbs 14.1 (7%)

Ketostix: Negative

Blood Glucose:
Fasting: 96
1-Hr PP (after meal): 127
2-Hr PP (after meal): 108

My meal was extremely satisfying and completely filling. I’m pleased I did most of my meal prep yesterday as it made the first day’s meal assembly quick and easy.

Protocol Round 1, Week 1, Day 2​ – 3/24

Weight: 169.8 = down 1.2 pounds

Meal:
– 8 oz chicken livers
– 11 oz fennel
– 8 oz spinach
– 3 large eggs
– 1 T. Butter
– 1 T. Duck Fat

Fitday Stats:
Calories: 736
Fat: 50.7 (61%)
Carbs: 10.4 (6%)
Protein: 59.5 (33%)

Ketostix: small

Blood Glucose:
Fasting: 97
1-hr PP (after meal): 113
2-hr PP (after meal):​ 120

​Liver is definitely not my favorite but I did manage to finish all but one small bite.​ I’m really enjoying the greens.

[Note: As with most Participants who have never had liver, it is an acquired taste. And if you read a month or two into their logs, you’ll see everyone acquires it. 😀 It’s not only an incredible super food that’s good for you, cooked properly it tastes delicious.]

Since the two hour PP was higher than the one hour I will be testing again in the third hour.

[Note: You’ll need to take it every hour for as many hours as it takes for it to go down again, not up.]

Could this still be from the one ounce of potato I ate yesterday?

[Note: No. If you had a particular problem with a food you ate yesterday, your fasting sugars would have been much higher today, and they weren’t. PP’s are only affected by the actual food you ate at the meal whose effect you are measuring. Your PP’s are high because you are extremely insulinemic (a form of diabetes) as well as insulin resistant, and have been for some time – years, in fact. Returning to full metabolic health and true insulin sensitivity will take many months, or even a year or two – not weeks, let alone days. Patience, Grasshopper. :)]

Protocol Round 1, Week 1, Day 3 – 3/25

Weight: 169 = down .8 pound

Meal:
– 9 oz salmon
– 8 oz broccoli
– 6 oz collard greens
– 4 oz mushrooms
– 1.4 T. butter
– 1.4 T. duck fat

Fitday Stats:
Calories: 757
Fat: 50.2 (60%)
Carbs: 13.4 (7%)
Protein: 63.0 (33%)

Ketostix: Small

Blood Glucose:
Fasting: 89
1-hr PP (after meal): 104
2-hr PP (after meal): 96

Today’s meal was very good and filling. We have a potluck tonight so it will be my first social eating situation since I started Protocol. I prepared a dish and amazed myself that I didn’t do any taste testing along the way. I hope I do as well this evening.

Protocol Round 1, Week 1, Day 4 – 3/26

Weight: 168 = down 1 pound

– 8 oz chicken liver
– 8 oz kale
– 9 oz asparagus
– 3 large eggs
– 1 oz brown rice
– 1 T. butter
– 1 T. duck fat

FitDay Stats:
Calories: 782
Fat: 50.7 (58%)
Carbs: 17.6 (9%)
Protein: 63.7 (33%)

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hr PP (after meal): 119
2-hr PP (after meal): 102

​Managed to get through last night’s potluck without caving in to temptation. It was fairly easy until they brought out the Bailey’s Irish Cream cake but I still managed to abstain​.

I’m still struggling with the chicken liver but I added cayenne pepper today and I cooked it a bit longer and that helped. Wow, eight ounces of kale is a LOT of kale but it all tasted really good.

[Note: Congratulations on your abstinence from the cake. Given what a single ounce of brown rice did to your blood sugars today, imagine what even a single bite last night would have done to them. The good news is, in another month or so you won’t even be tempted. 🙂 As for the kale, as with all your veggies, it’s absolutely best to roast them in a really hot (400 F) oven that’s been preheated for at least half an hour. That LOT of kale would have shrunk down to a crispy and delicious handful.]

Protocol Round 1, Week 1, Day 5 – 3/27

Weight: 166.8 = down 1.2 pounds

Meal:
-13 oz pork chop
-5 oz fennel
-8 oz swiss chard
-.75 T. butter
-.75 T. duck fat

FitDay Stats:
Calories: 720
Fat: 48.8 (61%)
Carbs: 10.3 (6%)
Protein: 59.9 (33%)

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hr PP (after meal): 106
2-hr PP (after meal): 105

Slept nine hours last night even after a nap so that’s great! Still tired and feeling low on energy though. Lunch was amazing and even though I was hungry I had a hard time finishing all of it. I’m really pleased with the weight loss so far, even though most of it is probably only water weight. I’m not due to take measurements until Monday but I did pull on a pair of denim pants that three weeks ago I couldn’t get buttoned. I’m happy to say that I could button them this morning. Still snug but definitely buttoned. 🙂

[Note: The reason you had a hard time finishing what is a very small meal, is because you are now consuming your own (previously) stored excess fat – and thus many hundreds of extra calories. That’s also why your pants fit so well. 🙂 I think you’ll be very pleased with your measurements on Monday, and will then understand that you’re now losing fat as well as water weight.

The reason for the tiredness has to do with ketone adaptation. Humans are a duel fuel animal. We can run on carbohydrates as our main source of fuel or, even better, we can run on fat as our main source of fuel. Our bodies love that, because our muscles, even our hearts, run about 20% more efficiently on fat for fuel. Ditto: our brains. The problem is, we can’t run on both at once. It’s one or the other. You’ve been using carbs as your main source of fuel for years. Now you want to use fat – but it takes two to three weeks for your body to entirely adapt to that. So you’re still not entirely running on fat — but you’re not providing many carbs for the fuel system you have now! Of course you’re tired and can’t concentrate well. As the adaptation to fat for fuel continues, you’ll find your energy levels increasing and, within a few weeks, you will write on this very page that you haven’t had so much energy in your life. Guaranteed. :D]

Protocol Round 1, Week 1, Day 6 – 3/28

Weight: 166.8 = no change

Meal:
– 9 oz salmon
– 8 oz spinach
– 6 oz collards
– 4 oz mushrooms
– 1 oz sweet potato
– 1.4 T butter
– 1.4 T duck fat

FitDay Stats:
Calories: 783
Fat: 50.3 (58%)
Carbs: 19.1 (10%)
Protein: 63.4 (32%)

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hr PP: 102
2-hr PP: 120

It was nice to see my fasting blood glucose in the 80’s again, but my 2-hr PP tells me that even an ounce of starch veggie is too much for my insulin to handle right now. I will keep trying.

Protocol Round 1, Week 1, Day 7 – 3/29

Weight: 166.8 = no change

Meal:
– 9 oz sirloin steak
– 8 oz broccoli
– 11 oz zucchini
– .75 T. butter
– .75 T. duck fat

FitDay Stats:
Calories: 725
Fat: 51.2 (63%)
Carbs: 10.5 (6%)
Protein: 55.7 (31%)

Ketostix: moderate

Blood Glucose:
Fasting: 92
1-hr PP: 119
2-hr PP: 113

Happy to have the first week under my belt. I keep learning more about Protocol and how it will help me back to health. This week I will be changing my menu around in order to keep my body guessing but still keeping my ratios the same.

Protocol Round 1, Week 2, Day 1 – 3/30

Weight: 166.8 = no change

Measurements:
Bust: 37 = down 1″
Waist: 36.5 = down 1.5″
Hips: 42 = down 2″

From other areas: = (also) down 4.5″

Meal:
– 8 oz chicken livers
– 8 oz broccoli
– 5 oz green beans
– 3 large eggs
– 2 oz mushrooms
– 1 T. butter
– 1 T. duck fat

FitDay Stats:
Calories: 754
Fat: 50.5 (60%)
Carbs: 13.1 (7%)
Protein: 61.7 (33%)

Ketostix: large

Blood Glucose:
Fasting: 85
1-hr PP: 112
2-hr PP: 115

Love my fasting blood sugar reading, though not so much my PP’s. Chicken livers are still not my favorite but I’m using spices and I’m able to eat them. I’m sure, like other
participants, I will come to love and even crave them. And the loss of ​nine​ inches of fat in a single week is ​very​ encouraging. Late evenings are difficult for me as I’ve always wanted to eat in the evening, but last night I had a cup of tea instead at SugarFree’s suggestion, and exactly as she predicted, I wasn’t the least bit hungry this morning. In fact, I woke up feeling full and had no desire for food.

Protocol Round 1, Week 2, Day 2 – 3/31

Weight: 166.2 = down .4 pound

Meal:
– 9 oz salmon
– 8 oz spinach
– 6 oz collards
– 1 oz white potato
– 1 T. creme fraiche
– .75 T. butter
– 1.5 T. duck fat

FitDay Stats:
Calories: 745
Fat: 49.2 (59%)
Carbs: 15.1 (9%)
Protein: 60.4 (32%)

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hr PP: 103
2-hr PP: 109

Good fasting reading today but my 2-hr PP is still too high (and higher than my 1-hr). Really shows me how out of control my blood sugars have been and still are.

Protocol Round 1, Week 2, Day 3 – 4/1

Weight: 166.2 = no change

Meal:
– 13 oz pork chop
– 8 oz swiss chard
– 5 oz fennel
– .75 T. butter
– .75 T. duck fat

FitDay Stats:
Calories: 748
Fat: 50 (61%)
Carbs: 10.3 (6%)
Protein: 62.1 (33%)

Ketostix: moderate

Blood Glucose:
Fasting: 104
1-hr PP: 103
2-hr PP: 140

I took a tumble yesterday while washing windows and have a sprain and a bone contusion for my efforts. Thank goodness it wasn’t broken – but my 2-hr PP is ghastly! SugarFree explained that injuries (and sickness) raise Cortisol to help the healing, but Cortisol depresses insulin, which raises blood sugars. The only thing was my meal. Even better than pork chops fried in duck fat is chicken thighs cooked in duck fat, yum! I had coffee with my meal today and added a teaspoon of heavy cream. Lovely.

Protocol Round 1, Week 2, Day 4 – 4/2

Weight: ​166.2 = no change​

Protocol Illness Menu (PIM)

Ketostix: ​trace​

Blood Glucose:​
Fasting: ​104
2-hr PP:​ 100​

​Due to my injury I will be on PIM for the next few days. Really enjoyed my lunch. Great consult with SugarFree today about my starting the Maintenance phase on Monday. Still lots to learn, and a boatload of food and fat to eat! 🙂

Protocol Round 1, Week 2, Day 5 – 4/3

Weight: 167 = up .8 pound

Protocol Illness Menu

Ketostix: trace

Blood Glucose:
Fasting​: 110
1-hr PP:​ 109
2-hr PP:​ 91​

The beginning of a busy holiday weekend. Happy Easter/Passover everyone!

Protocol Round 1, Week 2, Day 6 – 4/4

Weight: 167 = no change

Ketostix: small

Blood Glucose:
Fasting: 99
1-hr PP: 102
2-hr PP: 110

We had family visiting from out of town this weekend.

​Protocol Round 1, Week 2, Day 7 – 4/5

Weight: 167.2 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 91
1-hr PP: 109
1-hr PP: 100

Another wonderful day with family and friends.

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

Weight: 165.8 = down 1.4 pounds

Measurements:
Bust: 37 = no change
Waist: 37 = up .5″
Hips: 42 = no change

From other areas: = down 5″

Ketostix: Small

Blood Glucose:
Fasting: 94
1-Hr PP: 119
2-Hr PP: 123

Busy day running errands.

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

Weight: 165.8 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hr PP: 95
2-hr PP: 102

Feeling good. My parents are arriving today so things are a little hectic but I’m really looking forward to their visit.

[Note: Great blood sugars today – the first time out of the red! It’s all the extra fat on Maintenance that’s responsible, since fat slows down the conversion of carbs to glucose.]

Maintenance Round 1, Week 1, Day 3 – 4/8

Weight: 165.2 = down .6 pound

Ketostix: moderate

Blood Glucose:
Fasting: 91
1- Hr PP: 97
2- Hr PP: 118

A small car accident and a trip to the vet for our dog is how the day started out. It didn’t end much better but everyone is okay, thank goodness – including the pooch.

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

Weight: 165.2 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 72
1- Hr PP: 84
2- Hr PP: 119

Really happy with my fasting and 1-hr meter readings.

Maintenance Round 1, Week 1 Day 5 – 4/10

Weight: 165.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 92
​1-Hr PP​: 81
2-Hr PP: 108

​Parents left early this morning and we have to catch up on everything that didn’t get done the last two days. I leave early next week for a long work trip and I’m not even close to being ready. Have a great weekend!

Maintenance Round 1, Week 1 Day 6 – 4/11

Weight: 164.2 = down 1 pound

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-Hr PP: 133
2-Hr PP: 122

My not-good PP readings show that even one ounce of potato was too much for my insulin to handle – but I’m not discouraged. It will get better over time. This will be my last report for a bit, until I settle into my job and new quarters. Meantime, I’m still on Maintenance and despite eating so much fat and calories – still getting slimmer!

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SugarFree Protocol – Dorota

Dorota will join us on Monday, December 9, 2013 – but please welcome her now.

Dorota’s Introduction:

Hello, fellow fat fighters! I am 32, 5′ 5″ and weigh 214 pounds. My first diet (my first big mistake) was twenty years ago, but until I read SugarFree’s blog earlier this year, I hadn’t learned much from my mistakes. It’s hard to say which of those stupid diets was most destructive to my body, but it’s definitely time to end this madness. And I will leave dieting forever with a warning for all those still in love with Dr. Dukan. As a former follower I can say that it looked good — until after nearly two years of not eating much fat I began to feel so cold I had to wear gloves in the office non-stop. This was a really bad sign of  what I did to my body, and the diet itself made me feel terrible.

The results of my metabolic blood tests show that I’m insulin resistant and hypothyroid.  The biggest shock is that despite going to several doctors in the recent past, none of them ever said anything rational about insulin or thyroid hormones. As most of my results are within ‘normal lab ranges’ the doctors never checked further or explained why I am so  obese (my body functions may be ‘normal range’ but my excess body fat is most definitely not normal).  Their responses were all the standard stuff like: ‘try to eat half of what you’re eating now’ — 😉 — and the other useless slogans we all know so well.

I am looking forward to starting Protocol so I can finally fix the root causes of my obesity, and not just treat the symptoms. I want to get my back my self-confidence, lost in the battle some time ago, and stop feeling defeated every two years or so when the latest diet stops working. I’d also like to stop taking drugs for my depression, which is most likely caused by my hypothyroidism and what I’ve been eating. Finally, I’d like to have an energy and appetite for life, not sweets.  Thanks in advance for all your support!

Protocol Round 1, Week 1, Day 1 – 12/9

Weight: 213.6

Measurements:
Bust: 42.5″
Waist: 39″
Hips: 48.5″

Ketostix: Trace

Meal:
– 9 oz Salmon
– 1.5 T butter
– 1 T lard
– .5 oz blue cheese
– 8 oz broccoli
– 5 oz green beans
– 1 oz white potato w/skin

Fitday stats:
– Calories: 744
– Fat: 49 grams (59%)
– Protein: 59.9 grams (32%)
– Carbs: 15.9 grams (9%)

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 89
2-hour PP (after meal): 102

I woke up really happy to finally start Protocol. I was hungry, but after I drank my coffee I was fine. I stopped being hungry after an hour or so and easily waited till I had my meal in a beautiful park in Brussels. I even had a small problem finishing the whole meal. It was delicious and I felt good and full. After two hours I’m still full and feel fantastic.

Protocol Round 1, Week 1, Day 2 – 12/10

Weight: 211 = down 2.6 pounds

Ketostix: negative

Meal:
– 8 oz chicken liver
– 8 oz kale, raw
– 1 oz sweet potato with skin
– 8 oz beet greens, raw
– 1 T butter
– 1.5 T goose fat
– 2 large eggs

Fitday stats:
– Calories: 758
– Fat: 51.9 grams (61%)
– Protein: 56.5 grams (30%)
– Carbs: 16.3 grams (9%)

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 83
2-hour PP (after meal): 99

Today was my first time eating liver and let’s be frank here – liver is not yet my favorite food. I’m full of hope though, that I’ll learn to cook it better and will love it as other Participants did. And despite feeling full in the middle of the meal, I made it, I ate it all! I had a good day and am happy to do something good for myself after weeks of ignoring my body’s signals.

[Note: Dorota, you had a GREAT day. 🙂 As for the chicken liver, remember that the best way to eat it is to cook it only until it’s pink and rosy – about five minutes total after leaving it out on the counter, salted, for thirty minutes to come to room temperature. Then just three minutes on one side, two minutes on the other, and remove from pan immediately. Like most older Americans, I was raised eating liver at least once a week and I not only love it, I crave it. It, like molasses, is one of the world’s super foods and is crucial to a healthy, fully functional metabolism. :)]

Protocol Round 1, Week 1, Day 3 – 12/11

Weight: 207.9 = down 3.1 pounds

Ketostix: small

Meal:
– 15 oz chicken drumsticks (I should have chosen thighs)
– 1 T crème fraiche
– 1.5 T lard
– 8 oz spinach, raw
– 1 oz cooked rice
– .7 oz Parmigiano cheese
– 12 oz fennel bulb, raw

Fitday stats:
– Calories: 788
– Fat: 51.7 grams (59%)
– Protein: 62.4 grams (32%)
– Carbs: 18.3 grams (9%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 110
2-hour PP (after meal): 115

I was a little bit hungry in the morning, but it seems like a habit rather than a real thing. It stopped again after my morning coffee and I was then again hungry before my lunch.

[Note: Dorota, hunger in the morning/slash before meals is a *good* thing. That means the ‘eat’ hormone (ghrelin) signals are getting through as they should. That’s how you know you should eat, and eat until you’re full. Most insulin resistant/over-fat folks no longer have normal eat/stop signaling and can honestly say “I’m never hungry” as if it were a good thing. It’s not.]

I ate my meal with ease and pleasure today as it was really exquisite. I felt full and satisfied. My meter seems to be saying that my insulin is really lazy and it doesn’t seem like I’m ready for rice yet. I hope to see some better results there in a few weeks.

[Note: The high PP readings don’t indicate lazy insulin, they indicate insulin resistance – that is, your muscle cells are ‘resisting’ insulin’s message to open the door and let the energy (and insulin) in. As you become less insulin resistant and more insulin sensitive on Protocol, that will change. :)]

Protocol Round 1, Week 1, Day 4 – 12/12

Weight: 206.6 = down 1.3 pounds

Ketostix: small

Meal:
– 1 T butter
– .75 T goose fat
– 8 oz swiss chard
– 5 oz green beans
– 13 oz pork chop, lean and fat eaten, bone-in
– 1 oz sweet potato, weighed raw

Fitday stats:
– Calories: 772
– Fat: 51.6 grams (60%)
– Protein: 61.2 grams (32%)
– Carbs: 15.8 grams (8%)

Blood Glucose:
Fasting: 68
1-hour PP (after meal): 77
2-hour PP (after meal): 98

My pants are getting loose! I believe this is mostly water, but it’s good to have pants that actually fit well instead of fighting to close the zipper. I also feel very warm. Yesterday I wasn’t even able to have gloves on outside as it was too warm for me. What a change compared to this time last year.

[Note: Dorota – what a great feeling! Yes, most of your loss this week is water, but not all. You are also losing fat, as your measurements on Monday will show. :)]

Protocol Round 1, Week 1, Day 5 – 12/13

Weight: 207 = up .4 pounds

Ketostix: moderate

Meal:
– 1 oz goat cheese
– 3 oz oyster mushrooms, raw
– 2 large eggs
– 8 oz chicken liver, raw
– 8 oz broccoli
– 6 oz kohlrabi, raw
– 1.5 T lard
– 2 oz white potato with skin

Fitday stats:
– Calories: 809
– Fat: 49.9 grams (55%)
– Protein: 64.3 grams (32%)
– Carbs: 25.7 grams (13%)

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 98
2-hour PP (after meal): 103

The chopped liver with mushrooms and mustard I ate today was fantastic. Eating liver twice a week won’t be a problem anymore for me. I was hungry before my meal. I now  drink much less coffee, which is a big shock and I also have more energy for everyday activities.

Protocol Round 1, Week 1, Day 6 – 12/14

Weight: 206.6 = down .4 pound

Ketostix: moderate

Meal:
– 1.5 T butter
– 1.5 T goose fat
– 2 oz sweet potato with skin
– 8 oz kale
– 9 oz salmon
– 7 oz chicory

Fitday stats:
Calories: 791
Fat: 51.6 grams (59%)
Protein: 60.2 grams (30%)
Carbs: 21.4 grams (11%)

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 104

I woke up with good energy for a trip, as on Saturday we traveled to famous city of Aachen. I needed just a bit of preparation to eat Protocol food during the day. It tasted fabulous. I still feel so full before finishing my meal that the last few bits are a bit of a fight but I ate everything and stayed satisfied, which kept me from eating all the sweets the city is famous for. The smell still makes me want to try it, but as I feel full it’s much easier to stick to Protocol.

Protocol Round 1, Week 1, Day 7 – 12/15

Weight: 206.8 = up .2 pound

Ketostix: moderate

Meal:
– 8 oz beef
– 1.5 T lard
– 2 oz white potatoes with skin
– 1 T crème fraiche
– 8 oz spinach
– 6 oz kohlrabi
– 0.35 oz Parmigiano cheese

Fitday stats:
Calories: 812
Fat: 53.9 grams (60%)
Protein: 61.9 grams (30%)
Carbs: 19.9 grams (10%)

It was a good day. I felt very warm despite taking long walks in the cold weather. I am alert in the morning and during the day, which is unusual for me.

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 103
2-hour PP (after meal): 98

Protocol Round 1, Week 2, Day 1 – 12/16

Measurements:
Bust: 42.5″ = no change
Waist: 37.5” = down 1.5”
Hips: 48.5″  = no change

Weight: 206.8 = no change

Ketostix: moderate

Meal:
– 12 oz chicken thighs
– .5 T butter
– 8 oz broccoli
– 5 oz green beans
– 2 large eggs
– .5 T goose fat
– 2 oz carrots

Fitday stats:
Calories: 757
Fat: 50 grams (59%)
Protein: 60.5 grams (32%)
Carbs: 16.3 grams (9%)

Blood Glucose:
Fasting: 73
1-hour PP (after meal): 98
2-hour PP (after meal): 90

I was very hungry around noon as I started food preparation later than usual. The meal was very tasty and I was able to finish it with ease. I have good energy levels and am willing to move more. And I lost a whole inch and a half from around my waist!

Protocol Round 1, Week 2, Day 2 – 12/17

Weight: 205.7 = down 1.1 pounds

Ketostix: moderate

Meal:
– 3 oz oyster mushrooms
– 8 oz chicken liver
– 1 T lard
– 1.5 oz white potato
– 2 large eggs
– 8 oz Swiss chard
– 17 oz bok choy
– 1.5 T butter

Fitday stats:
Calories: 791
Fat: 51.4 grams (59%)
Protein: 59.4 grams (30%)
Carbs: 22.7 grams (11%)

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 79
2-hour PP (after meal): 91

It was easier to eat the liver and it’s taking me less and less time to prepare all my food. In the morning I felt very awake (always surprising for me) and then I was hungry before eating, which is correct according to SugarFree. Now, five hours after my meal, I’m still satisfied and full. I’m also thinner; it’s visible on my clothes. And because I’m happy I started Protocol, I’m behaving differently – less guilt – more fun. 😉

Protocol Round 1, Week 2, Day 3 – 12/18

Weight: 203.9 = down 1.8 pounds

Ketostix: moderate

Meal:
– 9 oz shrimp
– 3 oz green peas
– 1 T crème fraiche
– 8 oz spinach
– .35 oz Parmigiano cheese
– 12 oz fennel bulb
– 2 T lard
– 1 T butter

Fitday stats:
Calories: 788
Fat: 50.1 grams (57%)
Protein: 62.8 grams (32%)
Carbs: 21.5 grams (11%)

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 86
2-hour PP (after meal): 91

I had another delicious meal and didn’t have a blood spike, which made me even happier. The fennel and peas tasted much sweeter than they used to, and I enjoyed eating my spinach as well. My energy levels are okay. I was very happy to see another drop on the scale and my tummy looks much better than it did two weeks ago. I’m looking forward to starting Maintenance on Monday.

Protocol Round 1, Week 2, Day 4 – 12/19

Weight: 203.7 = down .2 pound

Ketostix: large

Meal:
– 1 T butter
– .75 T goose fat
– 13 oz pork chop
– 2 oz sweet potato
– 8 oz kale
– 5 oz green beans

Fitday stats:
Calories: 797
Fat: 51.6 grams (58%)
Protein: 61.6 grams (31%)
Carbs: 21.5 grams (11%)

Blood Glucose:
Fasting: 68
1-hour PP (after meal): 95
2-hour PP (after meal): 91

I really enjoyed my meal today and it wasn’t hard to finish it. I keep noticing that my taste buds are getting more and more sensitive, so the vegetables taste even better than before. I felt warm and in a positive mood all day. I was also very happy to see that my 2-hr PP was lower than the 1-hr.  ;)

Protocol Round 1, Week 2, Day 5 – 12/20

Weight: 201.7 = down 2 pounds

Ketostix: moderate

Meal:
– 3 oz oyster mushrooms
– 8 oz chicken liver
– 1 T lard
– 1.5 oz white potato
– 2 large eggs
– 1.5 T butter
– 4 oz Romaine salad hearts
– 8 oz broccoli
– 7 oz chicory

Fitday stats:
Calories: 805
Fat: 51.6 grams (58%)
Protein: 60.5 grams (30%)
Carbs: 24.6 grams (12%)

Blood Glucose:
Fasting: 73
1-hour PP (after meal): 93
2-hour PP (after meal): 80

It was a good day. I felt hungry before lunch as always, but the rest of the day I felt fine. Eating liver is less and less of a problem. My energy levels are stable, I feel positive and calm. I’m happy to see my blood sugar levels are improving a bit after just 2 weeks. I still have a long way to go, but these small improvements are very rewarding.

Protocol Round 1, Week 2, Day 6 – 12/21

Weight: 203.5 = up 1.8 pounds

Ketostix: moderate

Meal:
– 1 T butter
– 8 oz Swiss chard
– 1 oz spaghetti cooked
– 8 oz beet greens
– 9 oz beef steak
– .75 T duck fat

Fitday stats:
Calories: 780
Fat: 51.4 grams (60%)
Protein: 60.8 grams (31%)
Carbs: 18.5 grams (9%)

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 98
2-hour PP (after meal): 89

I’m now feeling even warmer. I love it. It is also much easier and faster for me to organize my meals and reports, which is important as in two weeks I will return to my normal routine and must be able to prepare my food in time.

Protocol Round 1, Week 2, Day 7 – 12/22

Weight: 202.6 = down .9 pound

Ketostix: moderate

Meal:
– 8 oz spinach
– .7 Parmigiano cheese
– 6 oz kohlrabi
– 12 oz chicken thigh
– 1 T goose fat
– 1 egg
– 1 oz potato
– 1 oz tomato

Fitday stats:
Calories: 772
Fat: 51.2 grams (60%)
Protein: 61.2 grams (31%)
Carbs: 16.5 grams (9%)

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 95
2-hour PP (after meal): 90

I had incredible energy today. Just after rising for the day I started doing stuff in my house and just couldn’t stop. My cat and my husband were both scared as hell. 😉  My meal tasted so good I couldn’t imagine wanting to eat anything else. I’ve always been afraid that eating healthy would mean deprivation. I could never imagine my saying I love spinach – and it’s coming again in three days – yay! Good bye Protocol, hello Maintenance!  😉

Protocol Round 1, Week 1, Day 1 – 12/23

Weight: 202.2 = down .4 pound

Measurements:
Bust: 42.5″ = no change
Waist: 36.5” = down 1”
Hips: 47.5″  = down 1”

Lost from other areas = down 1″

Ketostix: large

Blood Glucose:
Fasting: 70
1-hour PP (after meal): 77
2-hour PP (after meal): 84

It took two hours to eat my Maintenance menu. It tasted great, but the amount felt overwhelming. But as in the case of other Participants, I’ll soon increase my capacity for so much food. I felt happy to add all that fat to my veggies.

Maintenance Round 1, Week 1, Day 2 – 12/24

Weight: 202.8 = up .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 76
2-hour PP (after meal): 101

It was a great day since I could eat a delicious dinner with my family, which consisted of mostly meat and fat! I added even more fat to it, since I brought my heavy cream to the restaurant and it made my day. 😉  The broth with added cream was amazing. I was also happy to see that despite some possible additions to meat or sauce the kitchen may have made my blood sugar stayed within tolerable levels.

[Note: Dorota, your PP’s were great! And now you know that eating out will never be a problem. :)]

Maintenance Round 1, Week 1, Day 3 – 12/25

Weight: 203.9 = up 1.1 pounds

Ketostix: large

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 92

SugarFree’s Normandy Chicken rules. 🙂 My whole family was amazed with it so I have only one additional portion left for next week instead of the three I planned. I could have eaten much more of such a delicious dish. I don’t believe there can be something like “too much” of Normandy Chicken.

Maintenance Round 1, Week 1, Day 4 – 12/26

Weight: 203.5 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 91
2-hour PP (after meal): 92

Great day. I was a bit hungry before the meal and curious about the new Maintenance version of chopped liver. Delicious! This recipe was immediately added to the list of foods I enjoy eating. After the meal we went cycling – 12.5 miles. The trip showed off how good this way of eating is. Previously on trips like these (when I ate much more sugar and carbs), I would always need to stop mid-way to eat something because my legs were shaky and I felt dizzy. This time nothing like that was even close to happening. The well-balanced lunch with all the fat gave me warmth and energy, and my muscles kept really good speed without getting weak. I enjoyed the trip very much and I’m looking forward to summer!

Maintenance Round 1, Week 1, Day 5 – 12/27

Weight: 203.9 = up .4 pound

Ketostix: large

Blood Glucose:
Fasting: 69
1-hour PP (after meal): 107
2-hour PP (after meal): 74

Maintenance Round 1, Week 1, Day 6 – 12/28

Weight: 203.9 = no change

Ketostix: large

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 82
2-hour PP (after meal): 86

Today it was much easier for me to eat my liver and I was even happier to see my PP readings. I had lots of positive energy and had great fun during the day with my family. I was not hungry and I’m sleeping really well. My hands and feet are warm, which is unusual for me and very pleasant.

Maintenance Round 1, Week 1, Day 7 – 12/29

Weight: 205 = up 1.1 pounds

Ketostix: large

Blood Glucose:
Fasting: 69
1-hour PP (after meal): 96
2-hour PP (after meal): 91

My meal was exquisite and my family is getting more and more into eating all these delicious meals with me. I loved the taste of the beef I would never have prepared this way before, and I can’t wait for next week to eat it again.

Maintenance Round 1, Week 2, Day 1 – 12/30

Weight: 205.7 = up .7 pound

Measurements:
Bust: 43.5″ = up 1″
Waist: 37.5” = up 1″
Hips: 47.5″ = no change

Lost from other areas = down .5″

Ketostix: small

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 88
2-hour PP (after meal): 78

I was very happy to see today’s PP’s as I ate lots of carbs. Good news for me. People are noticing that my face is thinner. I can see it in the mirror, too. TOM is here, and I feel I am retaining water.

[Note: You are retaining water, both from TOM and because you have lost so much fat that your brain has replaced that fat with water in those cells, to try to keep them from getting so thin they die. You lost fat this week, too, but can’t see it on the measuring tape because you are bloated. All should settle down nicely by next Monday’s measurements. Great blood sugars, too! Well done. :)]

Maintenance Round 1, Week 2, Day 2 – 12/31

Weight: 203.9 = down 1.8 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 83
2-hour PP (after meal): 92

I was hungry in the morning, but knowing I’d be eating Normandy Chicken kept me happy and excited. Now it’s time to get ready for New Year’s Eve. 🙂 All the best to all of you!

[And A HAPPY & HEALTHY NEW YEAR TO YOU!]

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

Weight: 203.9 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 96
2-hour PP (after meal): 85

The first day of the year was marked by a TOM related migraine. I slept late, ate my meal and slept till the end of the day.

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

Weight: 203.5 = down .4 pound

Ketostix: large

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 88
2-hour PP (after meal): 94

I was very happy to see that the blueberries didn’t destabilize my PP’s. I’ll gladly eat them once a week from now on. People believe I lost a lot of weight as my face looks different. This is a big pleasure.

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

Weight: 201.9 = down 1.5 pounds

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 98
2-hour PP (after meal): 95

I went shopping today and was able to buy a one size smaller pants — such a big pleasure.  I’m not at all hungry. I even enjoyed the liver again a bit more. Good day for me!

[Note: Dorota, indeed it is, on two counts. First – you are shrinking. Second – you are shrinking while eating a boatload of calories and fat, instead of regaining anything you lost while on Phase 1; proof once again that Calories In, Calories Out is a ridiculous theory that doesn’t work anywhere but on paper. :D]

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

Weight: 203.9 = up 2 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 76
2-hour PP (after meal): 88

Today I prepared my meals for the whole next week as I’m back to office on Monday. It went quite well – I was surprised that it doesn’t take much time to eat healthy for a week. My husband loves Maintenance meals. He said that my homemade tzatziki sauce is better than ice cream and a hundred times better that the one I bought in the store before. SugarFree, thank you for pointing me in the right direction with that. 🙂

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

Weight: 203.9 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 101
2-hour PP (after meal): 105

I’m not sure what to think about my blood sugars. I assume 2.5 oz. pasta was a bit too much for me. I loved my meal today and could have eaten a bit more. I’m not hungry, just pointing out that it is much easier for me to eat the beef and pork than liver and salmon for now. I’m working on it though – I review potential recipes every day. I also started reading the book Fat: An Appreciation of a Misunderstood Ingredient and I’m getting more and more excited about going to France this year and to shop for great fat. 😀

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

Weight: 203.9 = no change

Measurements:
Bust: 41.5″ = down 2″
Waist: 36.5” = down 1″
Hips: 47.0″ = down .5”

Lost from other areas = down 1″

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 94
2-hour PP (after meal): 88

My meal was delicious and I could have eaten much more of it. 🙂 It’s my first day with a normal working routine, but as I was well prepared it went fine. I also remembered how I had to wear gloves to the office last January because my hands were freezing. Today I’m wearing a short sleeve blouse and feel really warm. I’m even trying to open a few windows here and there. This part of Protocol alone will never cease to amaze me. I was a bit hungry in the evening. Nothing a cup of tea wouldn’t solve, though.

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

Weight: 204.4 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 91
2-hour PP (after meal): 92

As always on Normandy Chicken day I felt I could eat much more of it. 🙂 This was another good day. I’m in the office feeling alert, and happy that I started the new year a few leaps before my colleagues, who are just beginning the typical “New Year Resolution” diets. I’m so happy I’m not joining them this year.

Maintenance Round 1, Week 3, Day 3 – 1/8

Weight: 202.2 = down 2.2 pounds

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 103
2-hour PP (after meal): 108

Today I had liver and was surprised to be able to eat it all in less than 20 minutes instead of the usual 50-70. I wasn’t even feeling stuffed as I have before with liver. It’s hard to believe, but I could have eaten even a bit more. I hope I won’t be hungry in the evening, as I did yesterday. Is it a sign that my metabolism sped up a bit and these calories I’m eating stopped being such a big deal for my body? I’m also a little bit worried about my sugar levels.

[Note: Although your sugars were slightly elevated today, they’ve been great (low AND stable) for some time. And yes, eating faster and being hungry after eating a high-calorie Maintenance meal means that your metabolism is really revving up and requiring more energy. Next M. round we’ll increase it. You should start seeing an increase in your energy levels soon, which is another sign of a faster metabolism. Yay! :D]

Maintenance Round 1, Week 3, Day 4 – 1/9

Weight: 202.8 = up .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 93
2-hour PP (after meal): 98

I have loads of energy, which is a really big surprise. I come from work and instead of just lying down I clean or cook or just play with the cat, as I don’t feel dead tired! It’s a big change and a big pleasure.

Maintenance Round 1, Week 3, Day 5 – 1/10

Weight: 203.7 = up .9 pound

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 84
2-hour PP (after meal): 93

I feel great after a whole week of work and Maintenance. I had everything prepared with the menu for the whole week printed on my freezer, so it was very easy for me to pack my stuff in the morning and eat it during lunch at work. It doesn’t take me longer than 15-25 minutes to finish my meals, which is also a big improvement.

Maintenance Round 1, Week 3, Day 6 – 1/11

Weight: 203 = down .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 84
2-hour PP (after meal): 93

Saturday is now cooking day in our house. I was very happy to wake up AGAIN with lots of energy. That makes all the cooking much easier. Always being tired had challenged my cooking plans in the past and I would end up eating junk, but not today. I roasted loads of green veggies for the next days. Sebastian does not want to eat anything other than what I eat, which gives me additional motivation to cook even better. 🙂

Maintenance Round 1, Week 3, Day 7 – 1/12

Weight: 204.6 = up 1.5 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 88
2-hour PP (after meal): 83

Unfortunately I had to work during the weekend and I was very stressed. I slept much less as I was on-duty and today I was grumpy and very hungry. I was able to stick to the plan though and I’m happy about that. I still have two of such weekends scheduled for January and I hope they will be the last for this year as I’m not handling them well.

Maintenance Round 1, Week 4, Day 1 – 1/13

Weight: 202.8 = down 1.8 pounds

Measurements:
Bust: 40.75″ = down .75″
Waist: 36.3” = down .2″
Hips: 47″ = no change

Lost from other areas = down .2″

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 99
2-hour PP (after meal): 97

I found a new way of eating salmon – I make rolls with smoked salmon, cream, spices, nuts and veggies of the day mixed and I love it. It was a big pleasure to eat. I’m a bit less energetic and sleepy but this is due to the working during the night and not having any proper rest on the weekend. I’m going to get more sleep today to recover. I’m happy to see the blood sugar relatively stable despite significant amount of carrot eaten. I’m looking forward with big hopes to my “chocolate exam” later this week.

Maintenance Round 1, Week 4, Day 2 – 1/14

Weight: 202.4 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 83
2-hour PP (after meal): 93

I like to see my weight being so stable despite all those cups of cream and lard I’ve eaten during the last three weeks. I found great ways of preparing my food and each passing week has made me better satisfied and well-nourished. And with this way of eating my teeth have vastly improved – it’s not such a big a deal now to floss after all my meals ;) – another reason for feeling guilty gone ;).

[Note: Dorota, not only has your weight been stable (you’ve gained none, after almost a month of eating lots of calories and fat daily) — you’ve actually become slimmer. Since your first day of Maintenance, you’ve lost 1.75 inches on your bust, .2 inches on your waist, and half an inch off your hips. With the fat lost from ‘other’ areas, that’s nearly four inches of fat gone, never to return! So much for Calories In, Calories Out. :)]

Maintenance Round 1, Week 4, Day 3 – 1/15

Weight: 203.5 = up 1.1 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 92
2-hour PP (after meal): 96

I really am amazed with how many vegetables I eat every day. I believe they are thinking really hard in my grocery store why and where have all the green veggies gone. 🙂 We sometimes take all the Swiss chard there is, all the bok choy, broccoli, kale and spinach as well. They often need a few days to restock, as it is unusual for them to sell all of it in one hour.

Maintenance Round 1, Week 4, Day 4 – 1/16

Weight: 201.7 = down 1.8 pounds

Ketostix: small

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 101
2-hour PP (after meal): 95

This was definitely a very bad, no good day. Missing veggies, burned fat – you name it. I will have to recalculate what I really ate today.

[Note: I’m sorry you had such a bad day, Dorota. But look – another two pounds gone (on Maintenance!), and you’re now less than two pounds away from Onederland. :)]

Maintenance Round 1, Week 4, Day 5 – 1/17

Weight: 202.4 = up .7 pound

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 93
2-hour PP (after meal): 87

I was happy to see no spike after my first meal with chocolate. 🙂 I feel great with lots of energy! Thank you, SugarFree, for helping me have a fantastic four weeks on Maintenance!

Maintenance Round 1, Week 4, Day 6 – 1/18

Weight: 201.7 = down .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 80
2-hour PP (after meal): 88

I don’t have to work much during the weekend so I feel much better. My pork was again the highlight of the day. Another super thing was to find my top Polish specialty – salted cucumbers (or cucumbers in brine). It’s one of our national specialties and I was happy to see this exceptional delivery to my store in Germany. It’s the only type of cucumbers in jars not filled with sugar.

[Note: Here we call them Naturally Fermented pickles (made only with salt; no vinegar), and I make them every summer because they are easy to do, taste delicious and are very good for you. My tip: Put several grape leaves and a small piece of horse-radish in the jar. Keeps the pickles super crunchy for as long as they last. Which is never long enough. :)]

Maintenance Round 1, Week 4, Day 7 – 1/19

Weight: 202.2 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 93
2-hour PP (after meal): 99

I had great energy today. I notice it that I really smile much more. This is especially noticeable in the mornings where I used to look more like the famous Grumpy Cat. Now Sebastian and I do often joke in the morning and have good laugh about something. That was unheard of before. My poor cat is also chased in the morning as I’m in mood for playing – she isn’t. 🙂

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

Weight: 202.4 = up .2 pound —> Start of Maintenance 4 weeks ago: 202.2; no gain despite HUGE calories and fat consumed.

Measurements:
Bust: 40.75″ = no change  —> Start of Maintenance: 42.5″
Waist: 35.5” = down .8″  —> Start of Maintenance: 36.5″
Hips: 47″ = no change  —> Start of Maintenance: 47.5″

Ketostix: small

Meal:
– .4 oz goose fat
– 8 oz kale
– 8 oz smoked salmon
– 2 oz carrots
– .5 oz crème double
– 1 oz California avocado
– 9 oz artichoke hearts
– 6 oz green beans

Fitday stats:
Calories: 759
Fat: 49.3 grams (58%)
Protein: 60.4 grams (32%)
Carbs: 18.4 grams (10%)

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 88
2-hour PP (after meal): 100

I’m happy to start Round 2 of Protocol today. During the first round I lost ten pounds and many inches of fat and kept it off through Maintenance while eating really lots of calories and fat and delicious dishes. I’m looking forward to more losses as loose pants feel wonderful! Having more energy, happiness in life and at the same time no guilt every day – even better! My 2-hr PP’s are almost always higher than the 1-hr. Is this a big deal?

[Note: As you can see by the comparisons above, you’ve done really well on your first round of Maintenance. Your brain has totally accepted your new lower weight and fat set point, and will never again try to get you back to where you were when you began Protocol. The slightly higher 2-hr PP’s are indicative of Metabolic Syndrome XX, but it is too soon to know for sure. No reason to worry about it however, as Metformin will take care of it if you need it. :)]

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

Weight: 202.2 = down .2 pound

Ketostix: small

Meal:
– 3.5 oz oyster mushrooms
– 8 oz chicken liver
– 1.4 oz potatoes
– 2 large eggs
– .6 oz duck fat
– .5 oz butter
– 8.5 oz asparagus
– 8 oz Swiss chard

Fitday stats:
Calories: 785
Fat: 50.2 grams (57%)
Protein: 60.3 grams (31%)
Carbs: 22.9 grams (12%)

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 98
2-hour PP (after meal): 95

I feel good and have stable energy levels.

Protocol Round 2, Week 1, Day 3 – 1/22

Weight: 199.3 = down 2.9 pounds

Ketostix: moderate

Meal:
– 15 oz chicken thigh
– .5 T goose fat
– 1 T butter
– 8 oz beet greens
– 8 oz spinach
– 2 oz sweet potato

Fitday stats:
Calories: 808
Fat: 52.8 grams (58%)
Protein: 61.9 grams (31%)
Carbs: 21.2 grams (11%)

Blood Glucose:
Fasting: 71
1-hour PP (after meal): 87
2-hour PP (after meal): 104

It’s very nice to see my weight below 200 pounds. I know I might still be over 200 in some later stage but not for long. I feel very good on Protocol – I’m not hungry in the late morning as much as I am on Maintenance which is nice. It’s also much easier to eat my entire meal with pleasure throughout. Unfortunately, TOM is here early, and I’m not happy to see a 2-hr PP above 100.

[Note: First – CONGRATULATIONS AND WELCOME TO ONEDERLAND! What a terrific achievement. 🙂 Yes, you may bounce up again, but it will be temporary. Second, TOM can raise PP’s slightly, so perhaps best to reduce starch carbs a bit for the next few days.]

Protocol Round 2, Week 1, Day 4 – 1/23

Weight: 200.6 = up 1.3 pounds

Ketostix: small

Meal:
– 10 oz shrimps frozen
– 8 oz Swiss chard
– 1 oz green peas
– 1 oz lard
– 6 oz fennel
– 1.5 T butter
– 1 T grated parmesan

Fitday stats:
Calories: 716
Fat: 49.1 grams (62%)
Protein: 57.2 grams (32%)
Carbs: 11.3 grams (6%)

Blood Glucose:
Fasting: 75
2-hour PP (after meal): 92

I left more than half of my fennel at home by mistake. I feel a bit sleepy today but this I attribute to yesterday’s travel that finished a bit late. Otherwise I’m fine and happy as I’m visiting friends and family tomorrow.

Protocol Round 2, Week 1, Day 5 – 1/24

Weight: 199.3 = down 1.3 pounds

Ketostix: moderate

Meal:
– 8 oz chicken liver
– 2 large eggs
– .6 oz duck fat
– .5 oz butter
– 18 oz bok choy
– 8 oz spinach
– 3.5 oz oyster mushrooms
– 1 oz sweet potato

Fitday stats:
Calories: 781
Fat: 49.9 grams (57%)
Protein: 59.8 grams (31%)
Carbs: 23.2 grams (12%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 82
2-hour PP (after meal): 92

I felt extremely hot today despite the temperatures dropping significantly – I love it. My energy levels are also great and I hope this will be a fantastic weekend on my trip! I wish the same for you, fellow fat fighters!

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

Meal:
– .5 oz crème double
– 1 oz potatoes
– 10 oz pork roasts
– .5 oz lard
– 15.9 oz green beans
– 8 oz broccoli

Fitday stats:
Calories: 837
Fat: 54.8 grams (58%)
Protein: 70.3 grams (34%)
Carbs: 15.7 grams (8%)

Blood Glucose:
Fasting: 71
1-hour PP (after meal): 100
2-hour PP (after meal): 100

Saturday was a hectic day with little sleep, lots of stress, liters of coffee. I felt very hungry as I worked late, and stressed. It wasn’t entirely spoiled for my dad as he got the brilliant pork roasts I prepared.

Protocol Round 2, Week 1, Day 7 – 1/26

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 83
2-hour PP (after meal): 102

Even less sleep, more coffee, stress and hunger. Luckily, this was the last phase of an important migration of servers and should be the last weekend of this kind this year.

Protocol Round 2, Week 2, Day 1 – 1/27

Weight: 197.3 = down 1.1 pounds

Measurements:
Bust: 40.75″ = down .75”
Waist: 35.5” = no change
Hips: 46.5″ = down .5”

Lost from other areas = down 1″

Ketostix: small

Meal:
– 3.5 oz mushrooms
– 8 oz chicken liver
– 1.4 oz potatoes
– 2 large eggs
– .6 oz duck fat
– .5 oz butter
– 8 oz Swiss chard
– 12 oz fennel bulb

Fitday stats:
Calories: 779
Fat: 50.5 grams (59%)
Protein: 57.4 grams (29%)
Carbs: 23.6 grams (12%)

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 87
2-hour PP (after meal): 97

I’m happy to see my weight below 90 kilograms; very motivating thing after the stressful weekend. I’m happy to be home – I had the chance to stay in and get some sleep, so tomorrow I’m fully back to my work routine and hoping to get my high (my new normal) energy back. Yay!

Protocol Round 2, Week 2, Day 2 – 1/28

Weight: 196.2 = down 1.1 pounds

Ketostix: small

Meal:
– .5 oz goose fat
– 8 oz kale
– 9 oz fresh salmon
– 2 oz carrots
– .5 oz crème double
– 1 oz California avocado
– 8 oz kohlrabi
– .5 oz butter

Fitday stats:
Calories: 796
Fat: 51.6 grams (59%)
Protein: 60.5 grams (30%)
Carbs: 22.4 grams (11%)

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 99
2-hour PP (after meal): 99

I’m happy to see my weight dropping. My wedding ring is on its way to being lost, as it’s now very loose on my finger. I’m feeling warm, not hungry and having good energy.

Protocol Round 2, Week 2, Day 3 – 1/29

Weight: 198 = up 1.8 pounds

Ketostix: small

Meal:
– 15 oz chicken thigh
– 8 oz beet greens
– 8 oz spinach
– 2 oz sweet potato
– 1 T butter
– .5 T duck fat

Fitday stats:
Calories: 808
Fat: 52.8 grams (58%)
Protein: 61.9 grams (31%)
Carbs: 21.2 grams (11%)

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 95
2-hour PP (after meal): 99

I was amazed by how great my food tasted. It’s a huge difference to what I used to feel and taste after consuming lots of processed food. It really deprives you of the pleasure of eating. All those additives disguise or kill the true taste of stuff. I feel energetic, hungry only before my meal, but not hungry later during the day.

[Note: One of the joys of Protocol is recovering the ability to taste real food again.

The processed food industry has scientifically designed their products to plug into certain taste receptors on the tongue to block many areas that might inform the brain that real food/calories are being consumed, because the brain normally tracks this from the first bite and floods you with a “stop eating” hormone when you’ve had enough. They also target other ‘pleasure receptor’ taste buds that make you continue to eat and eat long after you would otherwise be satiated, like rats who keep hitting a button for their nutritionally empty ‘treat’, while starving to death from lack of real food. People may not be able to see the walls that surround them, but from the Food-Like Substance producers point of view, we’re all in their maze nevertheless.]

Protocol Round 2, Week 2, Day 4 – 1/30

Weight: 197.1 = down .9 pound

Ketostix: moderate

Meal:
– 8 oz chicken liver
– 2 large eggs
– .6 oz duck fat
– .5 oz butter
– 3.5 oz oyster mushrooms
– 2 oz white potatoes
– 16 oz chicory
– 8 oz broccoli

Fitday stats:
Calories: 826
Fat: 50 grams (55%)
Protein: 60.1 grams (29%)
Carbs: 33.8 grams (16%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 116
2-hour PP (after meal): 101

I feel warm, happy and well fed. But why was my 1-hr PP so high?

[Note: Since it wasn’t any of your veggies, and it’s unlikely to be the potato (though you’ve only eaten that much on Maintenance, with a lot more fat) — a reading that high looks like either hidden sugar, in a new spice blend perhaps, or a cream/shampoo/? containing cortisone, or a new supplement. Or that you did some physical activity before taking your PP. Or even that you might not have washed your hands thoroughly beforehand. Time to put on your Detective Hat to find out. :)]

Protocol Round 2, Week 2, Day 5 – 1/31

Weight: 195.8 = down 1.3 pounds

Ketostix: small

Meal:
– 10 oz shrimp
– 8 oz Swiss chard
– 2 oz green peas
– 1 oz lard
– 1.5 T butter
– 1 T grated parmesan
– 12 oz fennel bulb

Fitday stats:
Calories: 763
Fat: 49.6 grams (59%)
Protein: 59.9 grams (31%)
Carbs: 19.2 grams (10%)

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 90
2-hour PP (after meal): 96

You were right, SugarFree – it was the mouthwash that made my sugar levels so high yesterday, after I accidentally swallowed some. I tossed it out immediately and I’m looking for a new version without alcohol and sugar. I’d have never believed this could influence my blood sugars so significantly. I feel very good today, and am looking forward to my Maintenance Round 2 on Monday.

Protocol Round 2, Week 2, Day 6 – 2/1

Weight: 196 = up .2 pound

Ketostix: small

Meal:
– 1.5 oz crème double
– 1 oz lard
– 8 oz broccoli
– 9 oz meat
– 20 oz bok choy
– 2 oz sweet potato

Fitday stats:
Calories: 847
Fat: 54.4 grams (58%)
Protein: 66.6 grams (31%)
Carbs: 22.7 grams (11%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 94
2-hour PP (after meal): 95

Protocol Round 2, Week 2, Day 7 – 2/2

Weight: 194.7 = down 1.3 pounds

Ketostix: moderate

Meal:
– .5 oz crème double
– 2 oz potatoes
– 10 oz pork roast
– .4 oz lard
– 8 oz kale
– 8 oz artichoke hearts

Fitday stats:
Calories: 787
Fat: 50.7 grams (58%)
Protein: 62.5 grams (32%)
Carbs: 20.2 grams (10%)

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 86
2-hour PP (after meal): 92

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

Weight: 194.4 = down .2 pound

Measurements:
Bust: 39.75″ = down 1”
Waist: 34.5” = down 1”
Hips: 46.5″ = no change

Lost from other areas = down 3″

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal):  81
2-hour PP (after meal): 87

I was happy to see additional losses in my inches, as well as two days of my scale showing less weight. As SugarFree said, I need to change to smaller clothes, as the ones I started with are too big, and it’s time to wear clothes that fit. She told me I’ll never need the big clothes again. It feels great, especially after eating Chicken Normandy today. Fat rules!

[Note: This is a big day for you, Dorota. I am happy to tell you that just shy of two months since beginning Protocol, you have lost TWENTY POUNDS. And not only that, you have lost a full 10% OF YOUR TOTAL BODY WEIGHT – a goal most doctors wish their patients could achieve in an entire year. And not only that, you have lost SIXTEEN INCHES OF FAT! Congratulations! You have changed your life and your biological destiny for the better, and forever. Well done. 😀 I hope you and Sebastian plan a well-deserved celebration next weekend.]

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

Weight: 195.1 = up .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 98
2-hour PP (after meal): 97

Thanks for the encouragement and fantastic advice, SugarFree. I had another great day today! I wasn’t hungry during the morning or yesterday during the evening. I enjoyed my Maintenance version of chicken liver which I feel I’m getting better in preparing as well. I’m also looking forward to berries this week – I’ve missed them for the last two weeks. 🙂

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

Weight: 194.7 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 98
2-hour PP (after meal): 100

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

Weight: 197.3 = up 2.7 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 106
2-hour PP (after meal): 84

I feel really strange today – I’ve had the headache since the early morning. On the good side – my liver today tasted so good I even felt like eating more. 🙂

[Note: Dorota, I hope you feel better!]

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

Weight: 195.3 = down 2 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 97
2-hour PP (after meal): 96

I felt much better today and loved my blueberries in cream. I’m back to my normal energy levels. No headache and I’m looking forward to a great weekend! And yes, yes – I now consider liver a tasty food, and not a problem to eat. :)

Maintenance Round 2, Week 1, Day 6 – 2/8

Weight: 194.9 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 96
2-hour PP (after meal): 99

We made a trip today to find some good source of Crème Fraiche – we need to look a bit further as farmers here rather tend to leave all the cream in the milk for cheese production and they don’t sell cream separately. Apart from that I felt happy, nourished and warm.

Maintenance Round 2, Week 1, Day 7 – 2/9

Weight: 195.1 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 99
2-hour PP (after meal): 98

We cooked a lot of great food for the week.

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

Weight: 195.8 = up .7 pound

Measurements:
Bust: 40.75″ = up 1”
Waist: 34.5” = no change
Hips: 46.5″ = no change

Other areas = gained .5″

Ketostix: moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 103
2-hour PP (after meal): 95

I hope to be fully back to normal tomorrow.

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

Weight: 196.2 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 93
2-hour PP (after meal): 99

I slept yesterday, and now I’m back on track.

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

Weight: 197.1 = up .9 pound

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 104
2-hour PP (after meal): 106

Despite the fact that the brioche I made (with the recipe SugarFree sent me) wasn’t fully risen, it was absolutely delicious with my chopped liver!

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

Weight: 195.6 = down 1.5 pounds

Ketostix: small

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 88
2-hour PP (after meal): 80

It’s already late evening here and I feel absolutely no signs of hunger! Thanks for adjusting my calorie intake, SugarFree, it’s working great!

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

Weight: 196 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 93
2-hour PP (after meal): 99

I feel wonderful and can’t believe what’s happening with my body! 🙂 I ate the bigger portion of liver today plus all those veggies and I couldn’t believe this was the same portion (even bigger than the one) I had to fight to eat a month ago. I took my freezer bag out of the trash to check whether this I had eaten the right amount, because I couldn’t believe I ate all that liver so quickly. I finished it in no time and I feel great after my meal. Have a good weekend, Fellow Fat Fighters!

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

Weight: 196.4 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 90
2-hour PP (after meal): 92

A great day from the start – I woke up with lots of energy and went shopping for healthy food at farmer’s market. I barely made it back up the stairs with all the veggies, and then we cooked, and cooked, and cooked. :) I also bought the French butter D’Isigny recommended in the great cookbook Fat: The Appreciation of a Misunderstood Ingredient. This butter is amazing and my green beans with it on top was heavenly!

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

Weight: 196.7 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 95
2-hour PP (after meal): 97

Another very good day. I was able to get a good rest during the afternoon.

Maintenance Round 2, Week 3, Day 1 – 2/17

Weight: 196 = down .7 pound

Ketostix: moderate

Measurements:
Bust: 40.75″ = no change
Waist: 34.5” = no change
Hips: 46.5″ = no change

Lost from other areas = down 1″

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 102
2-hour PP (after meal): 97

I made a second batch of brioche this weekend. I just had some with butter and it tasted exquisite. I don’t feel stuffed despite eating unbelievable amounts of veggies and fat, which never fails to amaze me. When I walk out of the office kitchen with all that food, people look at me like I’m some crazy lady. Well , they’re not having chicken Normandy tomorrow. Who’s crazy now? :)

Maintenance Round 2, Week 3, Day 2 – 2/18

Weight: 197.8 = up 1.8 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 94
2-hour PP (after meal): 98

I gained a bit of water and have the headache but it’s nothing unusual for TOM. Apart from that everything is going very well.

Maintenance Round 2, Week 3, Day 3 – 2/19

Weight: 197.8 = no change

Ketostix: small

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 99
2-hour PP (after meal): 99

The liver was great – I ate it in no time! I feel like it’s too hot in the room so I keep opening the windows, which my colleagues keep closing all the time.

Maintenance Round 2, Week 3, Day 4 – 2/20

Weight: 197.8 = no change

Ketostix: trace

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 96
2-hour PP (after meal): 92

I’m so full of energy I can’t believe it’s real. Yesterday I was so happy about some work I was about to do, that my boss got suspicious. 🙂 I’m also very happy with not feeling tired all day long!

Maintenance Round 2, Week 3, Day 5 – 2/21

Weight: 197.3 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 105
2-hour PP (after meal): 101

Very stressful day at work and TOM are making me feel worse than usual. The highlight of the day was my delicious chopped liver. I can’t believe I’m eating it with such a passion. So to all Liver-eating Novices – don’t lose hope! I used to hate it, too. 🙂

Maintenance Round 2, Week 3, Day 6 – 2/22

Weight: 197.8 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 96
2-hour PP (after meal): 98

Emile Henry’s Flameware Stew Pot is officially my favorite piece of kitchen equipment. It’s beautiful, and cooking delicious dishes in it for friends and family is so easy! I love it! Thank you for brilliant advice, SugarFree.

[Note: Dorota, I’m happy you like it. My Emile Henry Flameware collection (I have the stew pot, the tagine and the tarte tatin, which I use for other things — as well as their pizza stone that you can CUT ON!) will probably outlive me, and are some of my most valuable possessions. I can put them directly on the gas stove to brown food, then into the oven or convection/microwave to finish. And no matter how much fond builds up, cleaning is just an hour’s soak and then a quick wash, as if nothing were ever cooked in it. Totally non-stick and made of clay, not teflon or chemicals. I save up for a year or two, and then buy another piece. Can’t help it – I’m addicted. :D]

Maintenance Round 2, Week 3, Day 7 – 2/23

Weight: 197.5 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 97
2-hour PP (after meal): 91

I felt very good during the day. We made a great trip to Neanderthal’s museum and I was in good mood and with good energy the whole day.

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

Weight: 197.1 = down .4 pound

Ketostix: small

Measurements:
Bust: 40.75″ = no change
Waist: 33.5” = down 1”
Hips: 46.5″ = no change

Other areas = no change

Blood Glucose:
Fasting: 77

I felt very energetic, happy, with good mood, joking and smiling a lot.

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

Weight: 197.8 = up .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 102
2-hour PP (after meal): 95

I feel hotter and hotter every day. People are watching me suspiciously as I go outside with short sleeves, while everyone else is still in their winter coats. 🙂

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

Weight: 198.4 = up .7 pound

Ketostix: small

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 101
2-hour PP (after meal): 96

I’m having a fantastic day – my friend from Poland arrived and will spend the next 6 days with us. There is a huge carnival in Cologne starting tomorrow!

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

Weight: 197.8 = down .7 pound

Ketostix: small

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 85

I partied the whole day and felt super warm, which helped me wear my carnival Flower Power clothes.

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

Weight: 197.8 = down .7 pound

Ketostix: small

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 85
2-hour PP (after meal): 94

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

Weight: 197.8 = no change

Ketostix: small

Blood Glucose:
Fasting: 92

The party caught me off guard and I didn’t get back home to eat my planned meal and measure my sugar levels. I stayed on track though – I ate beef steak with extra butter and veggies.

Maintenance Round 2, Week 4, Day 6 – 3/1

Weight: 198 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 100
2-hour PP (after meal): 88

It’s very convenient for all-day partying to eat once per day! I easily survived all the events, and felt really warm even though I spent most of the time outside.

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

Weight: 197.3 = down .7 pound

Ketostix: small

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 94
2-hour PP (after meal): 92

A day of rest. I feel great and am happy to be back to my normal day routine.

Protocol Round 3, Week 1, Day 1 – 3/3

Weight: 197.8 = up .4 pound

Measurements:
Bust: 41.5″ = up .75″
Waist: 34” = up .5″
Hips: 46.5″ = no change

Other areas = up .75″

Ketostix: small

Meal:
– 3.5 oz mushrooms
– 8 oz chicken liver
– 1.5 oz potatoes
– 2 large eggs
– .6 oz duck fat
– .5 oz butter
– 8 oz broccoli
– 8 oz beet greens

Fitday stats:
Calories: 787
Fat: 50.2 grams (58%)
Protein: 60 grams (30%)
Carbs: 23.8 grams (12%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 82
2-hour PP (after meal): 80

I spent the whole day at the Cologne carnival. I ate late but during the day I felt warm and happy, and was easily able to take part in all the activities without the usual sugar/alcohol intake.

Protocol Round 3, Week 1, Day 2 – 3/4

Weight: 196.9 = down .9 pound

Ketostix: small

Meal:
– 16 oz chicken thigh
– 8 oz spinach
– 2 oz sweet potato
– .5 T butter
– .5 T duck fat
– 5 oz green beans

Fitday stats:
Calories: 798
Fat: 52.7 grams (59%)
Protein: 59.5 grams (30%)
Carbs: 21.5 grams (11%)

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 85
2-hour PP (after meal): 90

I’m happy to be in the Protocol phase again – and am looking forward to losing more fat.

Protocol Round 3, Week 1, Day 3 – 3/5

Weight: 195.3 = down 1.5 pounds

Ketostix: small

Meal:
– 8 oz salmon
– 20 oz bok choy
– 8 oz kale
– 2 oz brown rice
– .75 oz butter
– .75 oz duck fat

Fitday stats:
Calories: 805
Fat: 50.1 grams (56%)
Protein: 65.6 grams (33%)
Carbs: 23 grams (11%)

Blood Glucose:
Fasting: 66
1-hour PP (after meal): 97
2-hour PP (after meal): 105

I was a bit hungry in the evening and had a headache in the morning, but apart from that I feel okay. I’m a bit better with two ounces of rice, but not completely there yet. As SugarFree said – I need to keep trying, and keep challenging my body so that it learns again how to act properly in presence of carbohydrates.

Protocol Round 3, Week 1, Day 4 – 3/6

Weight: 194.9 = down .4 pound

Ketostix: small

Meal:
– 8 oz chicken liver
– 2 large eggs
– .5 oz duck fat
– .75 oz butter
– 3.5 oz oyster mushrooms
– 2 oz white potato
– 7 oz artichoke hearts
– 8 oz Swiss chard

Fitday stats:
Calories: 817
Fat: 53.3 grams (58%)
Protein: 58.7 grams (29%)
Carbs: 25.7 grams (13%)

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 97
2-hour PP (after meal): 96

Due to burning fat during the night, I feel so energetic in the morning my poor husband is forced to hide around the house. 🙂 Once awake, I immediately start joking, talking extensively and moving quite fast around our house.

Protocol Round 3, Week 1, Day 5 – 3/7

Weight: 194.9 = no change

Ketostix: moderate

Meal:
– 8 oz salmon
– .85 oz duck fat
– 1 oz creme double
– 8 oz spinach
– 8 oz beet greens
– 2 oz tomatoes
– 2 oz sweet potato

Fitday stats:
Calories: 769
Fat: 49.8 grams (58%)
Protein: 56 grams (29%)
Carbs: 24.3 grams (13%)

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 99
2-hour PP (after meal): 105

I’m quite happy with my sugar readings considering what I ate today. I had a great day and wish all of you the super weekend!

Protocol Round 3, Week 1, Day 6 – 3/8

Weight: 194.9 = no change

Ketostix: moderate

Meal:
– 9.5 oz chicory
– 8 oz broccoli
– 5 oz beef roast
– 1 oz spaghetti
– 2 large eggs
– .7 oz duck fat

Fitday stats:
Calories: 750
Fat: 54.7 grams (65%)
Protein: 44.5 grams (24%)
Carbs: 19.9 grams (11%)

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 95
2-hour PP (after meal): 86

I had lots of energy the whole day. It was fantastic!

Protocol Round 3, Week 1, Day 7 – 3/9

Weight: 194.4 = down .4 pound

Ketostix: moderate

Meal:
– 8 oz beet greens
– 2 oz sweet potato
– 8 oz spinach
– 8 oz pork steak
– .25 goose fat

Fitday stats:
Calories: 718
Fat: 50.2 grams (63%)
Protein: 45.4 grams (25%)
Carbs: 21.2 grams (12%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 89
2-hour PP (after meal): 92

It was the first really spring-like day here – I did spend three hours sunbathing my arms and face. 🙂 I felt warm, energetic and not hungry at all.

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

Weight: 193.8 = down .7 pound

Measurements:
Bust: 41.5″ = 39.5” = down 2″
Waist: 34” = no change
Hips: 46.5″ = no change

Lost from other areas = down 2.25”

Ketostix: moderate

Meal:
– 8 oz salmon
– 8 oz kale
– 20 oz bok choy
– 2.5 oz potatoes
– .85 oz crème double
– .9 oz goose fat

Fitday stats:
Fat: 50 grams (58%)
Protein: 59.6 grams (31%)
Carbs: 21.9 grams (11%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal):  92
2-hour PP (after meal): 87

I was very happy to see the losses on the measuring tape today. I also tried on the trousers I used to keep for “better times” and they FIT! I’m proudly wearing them to work today.

Protocol Round 3, Week 2, Day 2 – 3/11

Weight: 193.8 = no change

Ketostix: moderate

Meal:
– 8 oz chicken liver
– 2 large eggs
– .6 oz duck fat
– .5 oz butter
– 3.5 oz oyster mushrooms
– 8 oz broccoli
– 8 oz beet greens

Fitday stats:
Calories: 757
Fat: 50.2 grams (60%)
Protein: 59.3 grams (31%)
Carbs: 17.1 grams (9%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 90
2-hour PP (after meal): 88

I feel well-fed, especially on the liver-days!

Protocol Round 3, Week 2, Day 3 – 3/12

Weight: 194 = up .2 pound

Ketostix: moderate

Meal:
– 9.5 oz chicory
– 8 oz kale
– 2 oz potatoes
– 15 oz chicken thigh
– .25 oz duck fat
– .25 oz butter
– 1 oz sour cream

Fitday stats:
Calories: 806
Fat: 53.4 grams (60%)
Protein: 60.7 grams (30%)
Carbs: 20.6 grams (10%)

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 94
2-hour PP (after meal): 93

I felt hungrier before my lunch time today than I used to during the last few days. After the meal I feel okay.

[Note: This is a good sign of a recovering metabolism – but you can see that for yourself in your increased warmth and energy, and your slowly but surely decreasing frame. :)]

Protocol Round 3, Week 2, Day 4 – 3/13

Weight: 192.9 = down 1.1 pounds

Ketostix: moderate

Meal:
– 8 oz chicken liver
– 2 large eggs
– .65 oz duck fat
– .55 oz butter
– 3.5 oz oyster mushrooms
– 8 oz spinach
– 5 oz green beans
– 2 oz sweet potato

Fitday stats:
Calories: 820
Fat: 52.6 grams (58%)
Protein: 57.8 grams (28%)
Carbs: 28.8 grams (14%)

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 81
2-hour PP (after meal): 93

I was very happy to see the weight dropping by another bit! Good day for me – sun is shining, fat is being burned.

Protocol Round 3, Week 2, Day 5 – 3/14

Weight: 192.2 = down .7 pound

Ketostix: moderate

Meal:
– 9 oz salmon
– .75 oz crème double
– 1 oz goose fat
– 8 oz Swiss chard
– 6 oz kohlrabi
– 2 oz potatoes

Fitday stats:
Calories: 792
Fat: 52.6 grams (60%)
Protein: 59.5 grams (30%)
Carbs: 20.1 grams (10%)

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 95
2-hour PP (after meal): 100

It was a good day. I learned not to overcook my salmon and to use more salt. There are no meals on Protocol now that I don’t enjoy eating. Something impossible to achieve on any of those diet programs on the market.

Protocol Round 3, Week 2, Day 6 – 3/15

Weight: 191.6 = down .7 pound

Ketostix: moderate

Meal:
– 8 oz broccoli
– .5 oz duck fat
– 9 oz beef steak
– .4 oz butter
– 8 oz beet greens
– 2 oz sweet potato

Fitday stats:
Calories: 807
Fat: 53.5 grams (59%)
Protein: 60 grams (30%)
Carbs: 21.3 grams (11%)

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 94
2-hour PP (after meal): 101

TOM started and I’m not feeling very well.

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

Weight: 192.2 = up .7 pound

Ketostix: moderate

Meal:
– 9.5 oz chicory
– 2 oz potato
– 15 oz chicken thigh
– .5 oz duck fat
– 1 oz sour cream
– 8 oz Swiss chard

Fitday stats:
Calories: 817
Fat: 54.7 grams (60%)
Protein: 60.6 grams (30%)
Carbs: 20.6 grams (10%)

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 102
2-hour PP (after meal): 97

I felt okay during the day, and hungry before my meal. After waking up I feel warm as expected – very nice change as I’ve said many times.

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

Weight: 192.7 = up .4 pound

Measurements:
Bust: 40” = up .5″
Waist: 33.5” = down .5”
Hips: 46” = down .5”

Other areas = no change

Ketostix: moderate

Meal:
– 2 oz sweet potato
– 8 oz broccoli
– 8 oz chicken liver
– 2 large eggs
– .65 oz duck fat
– .55 oz butter
– 3.5 oz oyster mushrooms
– 3.5 oz green beans
– 5 oz bok choy

Fitd