HCG Experiment #1: Booklover

Booklover has reached her goal. Her metabolism is healed, she’s lost forty pounds in fat  and inches, and she has kept it all off despite vastly increased calories. I hope she’s proud of herself, because I’m certainly proud of her! Here is her farewell note to our community:

Dear SugarFree and Readers,

It is with joy that I have returned to my Maintenance weight of 134 pounds. Actually now it is 132.75, so I have even lowered it. How wonderful!

It is with sadness that I conclude my public posting on my thread at this time. Due to family obligations I just cannot maintain focused on this topic at this point in life.

SugarFree has been guiding me now for six months with her wisdom about food, nutrition and cooking. If she ever shares a recipe with you, please be sure to write it down. It will be well worth eating. She’s the best!

SugarFree thank you for all your help achieving my weight loss goal. I’ve lost forty pounds! It is hard for me to believe I am so slim. My head still doesn’t believe it. I never thought it possible at my age to successfully lose and keep off weight. The application of your protocol has changed my mind and my family. I’m sure this program has extended my life and the lives of my family by several years. There is no way to truly thank you!

I intend to follow the posts on this site to read about the good things happening for others. And I’ve sent SugarFree a ‘template’ to add to the new recipe thread she’s about to create.

One of the biggest gifts SugarFree has developed in me is the desire to really cook. I never really thought I could, and now I find that I can. Please take the opportunity while implementing Protocol and Maintenance to expand your cooking repertoire. There are many sites and groups online waiting to assist you. Learning to cook well is the only way to really stick to SugarFree’s plan for a lifetime. You will be glad you did!

Booklover

This is Booklover’s Thread

Introduction:

I woke up this morning a very happy person. Yesterday was a practice day for me to try out this protocol. I came pretty close to my target percentages, and today I awoke to a loss of 1.5 lbs, yippee!

I’m 48 with a height of 5’5” and began this dieting adventure about 60 days ago with a dear friend. Using the Simeons’ protocol with homeopathic hcg drops for about three weeks, I lost 17 pounds. After learning more of the harmful effects of hcg through this website, I stopped using it. On the diet alone for a fourth week, I lost an additional pound for a total of 18 lbs with a few bites off protocol.

In the 4 weeks since that time I have lost 6.5 more pounds for a total of 23.5 pounds. I generally followed the dieting advice in this website: no sugar, lower carbs, moderate protein, higher saturated fat. I also walk 2 miles a day on most days. I can hardly believe I weigh 149.5 lb today. To be under 150 pounds is a milestone for me, but my goal is no longer a number on the scale. Rather it is to be a size 6 if possible. I was a size 14 pushing into 16 when I started this whole process. Already I am amazed that I am a size 10.

I don’t believe this protocol will leave me hungry if yesterday is any demonstration. For example I ate 10 pieces of shrimp with melted butter. Now that’s a diet I can love. Yum! I can hardly believe that the added fat is so much healthier. Eating saturated fat for health – what a game changer in terms of my thinking! Ultimately, isn’t good health what we all want most from our diet?

Perhaps you might wonder a bit about my motivation. I have been a carrying some extra weight around since age 8 gaining and losing through diet and some exercise or lack thereof. I have not attempted too many actual “diets,” but 2 years ago I lost 25 lbs with Weight Watchers only to put it right back on because I started eating sugar again, sigh. I realize that only a lifestyle change will keep the weight off.

The changes in body shape that I am now experiencing are quite pleasing, but it’s the underlying fear that made me jump on the bandwagon in the beginning. I realized that I could end up diabetic like my mom’s relatives if I didn’t change my eating habits soon. My initial weight was 174 lbs and my waist was 40 inches. I hated to admit it, but I was obese. Can you say poster child for pre-diabetes and metabolic syndrome?

There are 5 indicators of metabolic syndrome. One of them is having a waistline over 35 inches for a woman. Another one is HDL cholesterol under 50 mg/dl for a woman. The numbers for men are different. My HDL is 51 – right on the borderline. Here is a short description of the 5 signs if you are interested.  http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004546/

While I have a personal goal for my figure, I definitely want my waist to be under 35 inches – more like 32 or 33 inches. My goal is to become healthy and to impact the health of my family. Already my husband has amazingly given up soda and welcomed coconut oil. If I appear a bit zealous, it’s because I am so grateful to have found a healthy way to eat supported by scientific researchers such as Dr. Mary Enig and others referenced on this site. I love to learn, and I’m still being introduced to people like Dr. Jan Kwasniewski and his Optimal Diet. This is a wonderful website and community of people. Thank you, SugarFree, for creating this website and for giving all your time and involvement. I am so glad to be part of this experiment and this community.

Let’s eat healthy together!

Booklover

SFP, Week 1, Day 1 – My first day of the experiment

Weight: 149.5 pounds

Measurements:
Bust: 38.5″
Waist: 36.25″
Hips: 42″

Breakfast:
– None

Lunch:
– 1 jumbo egg
– 142 g. tilapia
– lettuce
– green pepper

Dinner:
– 70 g. chicken thigh
– 100 g. onion
– 248 g tomato
– asparagus
– 18 g. coconut oil
– 4 g. butter
– 26 g. almonds
– 2 g. sunflower seeds

Nutrition Data Stats:
Total Calories: 788
Fat: 50.4 grams (58 %)
Protein: 58.2 grams (29 %)
Carbohydrates: 25.3 (13 %)

Ketostix: 15

Blood Glucose:
– Fasting: 77
– 1 hour pp: 87 (lunch)
– 2 hour pp: 91 (lunch)

I was happy about losing another 1.5 pounds today and starting this protocol. I got hungry about 1 p.m. but didn’t start lunch until 2:20, after which I was full. After getting home from my walk about 6:30 I started to feel some hunger. Dinner was at 8 p.m. I feel quite content. I loved being able to eat all the coconut oil and butter. Yum!

SFP, Week 1, Day 2

Weight: 148.5 pounds = down 1 pound

Breakfast:
– None

Lunch:
– 2 jumbo eggs
– 9 g. coconut oil
– 242 g. tomato
– lettuce
– celery

Dinner:
– 100 g ground beef 85/15 fat
– 100 g. tilapia
– 170 g tomato
– 4 g. butter
– broccoli
– lettuce
– celery

Nutrition Data Stats:
Total Calories: 788
Fat: 50.4 grams (57 %)
Protein: 58.2 grams (30 %)
Carbohydrates: 25.3 (13 %)

Ketostix: – 15 (5, 15, 40, 80, 160)

Blood Glucose:
– Fasting: 76
– 1 hour pp: 112 (lunch)
– 2 hour pp: 87 (lunch)

I’ve been tired most of the day but didn’t get enough sleep last night among other things – still the day was good. I started getting occasional hunger pains about 10:30, but water or tea dealt with those. I was satisfied with lunch which I ate around noon. At 4:30 I started thinking about food again. I was a little hungry cooking dinner which began around 6:30.

[Note: Getting hungry while cooking dinner or even while thinking about cooking dinner is a good thing. It means your hormonal signaling is working properly — as is feeling satisfied after you’ve eaten well. Looks like a good day all around.]

SFP, Week 1, Day 3 – Thursday, May 9

Weight: 147.25 pounds = down 1.25 pounds

Breakfast:
– None

Lunch:
– 2 jumbo eggs scrambled with
– 22 g. shrimp
– 6 g. coconut oil
Salad
– 74 g. tomato
– lettuce
– celery

Dinner:
– 170 g chuck roast (grass-fed) / pan seared with spices
– green beans
– green pepper
– 21 g. brown basmati rice
– 28 g. red potato
– 12 g. butter
– 10 g. cheddar cheese
Salad
– 2 g. sesame seeds
– lettuce
– celery
– cucumber

Nutrition Data Stats:
Total Calories: 789
Fat: 50.3 grams (57 %)
Protein: 59 grams (30 %)
Carbohydrates: 25.1 (13 %)

Ketostix: – 15 (5, 15, 40, 80, 160)

Blood Glucose:
– Fasting: 76
– 1 hour pp: 84 (lunch)
– 2 hour pp: 87 (lunch)

For lunch I would have preferred to split up the rice and potato, but I have to buy the potato and I forgot to start the rice. Every day the planning gets a little better. I walked 2 miles right after lunch. Near the end I had a hunger pang or two, but I was fine upon completing the walk. The exercise is probably reflected in my 1-hour post-prandial number being low. I feel good today and got more sleep.

Stage 4, Week 2, Day 5 – May 13, 2011

Weight: 147.0 = down .25 pounds

Breakfast:
– None

Lunch:
– 2 jumbo eggs scrambled with
– 20 g. shrimp
– 6 g. coconut oil
– 4 g. sunflower seeds
– 9 g. cheddar cheese

Dinner:
– 123 g chuck roast (grass-fed) / pan seared with spices
– green beans / pan seared
– kohlrabi / pan seared
– green pepper / pan seared
– broccoli / pan seared
– 140 g. red potato / pan seared
– 12 g. butter
Salad
– lettuce
– celery
– cucumber

Nutrition Data Stats:
Total Calories: 787
Fat: 50.2 grams (57 %)
Protein: 59.0 grams (30 %)
Carbohydrates: 24.7 (13 %)

Ketostix: – 15 (5, 15, 40, 80, 160)

Blood Glucose:
– Fasting: 79
– 1 hour pp: 89 (lunch)
– 2 hour pp: 96 (lunch)

I’m satisfied with a small loss today, .25 pounds. Every little bit helps. I ate dinner late yesterday. I wonder if the smaller number of hours in which to go into ketosis had any effect. Either way, it is what it is. The day went smoothly. I was definitely full after dinner. I had been feeling fat deprived after not eating any for a month. Now that I can eat it, wow. Saturated fat is wonderful stuff!

Stage 4, Week 2, Day 6 – Saturday, May 14, 2011

Weight: 147.0 pounds = down 0 pounds

Breakfast: None

Lunch:
– 2 jumbo eggs scrambled with
– 20 g. shrimp
– 6 g. coconut oil
– 4 g. sunflower seeds
– 9 g. cheddar cheese
Salad:
– lettuce
– cucumber
– Chinese cabbage (bok choy)

Dinner:
– 78 g. shrimp / steamed
Chicken Tacos / garlic powder, oregano, cayenne pepper, cumin
– 100 g. chicken breast raw, skin not eaten
– 42 g. onion
– 5 g. coconut oil
– 56 g. / 1 slice, Hummlinger spelt bread
– 18 g. butter
– broccoli / steamed

FitDay Stats:
Total Calories: 786
Fat: 50.0 grams (57 %)
Protein: 59.0 grams (30 %)
Carbohydrates: 25.0 (13 %)

Ketostix: – 15 (5, 15, 40, 80, 160)

Blood Glucose:
– Fasting: 83
– 1 hour pp: 80 (lunch)
– 2 hour pp: 82 (lunch)

I got a little more sleep last night and my fasting glucose made it into the 80’s. About 10:45 I got brief hunger pangs but nothing serious. I was content after my 12:30 lunch, but the idea that more food would be good did briefly cross my mind. Dinner was good, and I am content. The bread with so much butter was wonderful!

Stage Four, Week 3, Day 7 – Sunday, May 15

Weight: 146.5.0 pounds = down 0.5 pounds

Breakfast: None

Lunch:
– 2 jumbo eggs scrambled with
– 20 g. shrimp
– 6 g. coconut oil
– 4 g. sunflower seeds
– 9 g. cheddar cheese

Dinner:
– 123 g chuck roast (grass-fed) / pan seared with spices
– 142 g. red potato / pan seared
– 8 g. butter
– 3 g. coconut oil
– green beans / pan seared
– kohlrabi / pan seared
– green pepper / pan seared
– Chinese cabbage (bok choy) / pan seared
Salad
– lettuce
– cucumber
– celery

Nutrition Data Stats:
Total Calories: 786
Fat: 50.0 grams (57 %)
Protein: 59.0 grams (30 %)
Carbohydrates: 25.0 (13 %)

Ketostix: – missed (5, 15, 40, 80, 160)

Blood Glucose:
– Fasting: 84
– 1 hour pp: none (lunch)
– 2 hour pp: 82 (lunch)

Well, this is one of “those” days. I forgot the ketostix this morning and missed the 1 hour pp glucose monitor reading this afternoon. My tummy rumbled around 10:30 am as usual. Other than that it was a fairly normal day. Dinner will be late tonight.

Stage 4, Week 3, Day 1 – Monday, May 16, 2011

Weight: 146.25  pounds = down 0.25 pounds

Measurements:
Bust: 38.5″ no change
Waist: 34.75″ = 1.5” down
Hips: 40.75″ = 1.25 down

Breakfast: None

Lunch:
– .25 c. Fage Greek yogurt
– 100 g. chicken breast
– 28 g. cheddar cheese
– 6 g. butter

Dinner:
– 100 g pork sausage
– 96 g. red potato
– 88 g. radishes
– 5 g. black olives
– 34 g. water chestnuts
– 56 g. tilapia
– green pepper
– green beans
– zucchini
– lettuce
– celery
– Chinese cabbage (bok choy)

Nutrition Data Stats:
Total Calories: 797
Fat: 51.0 grams
Protein: 59.3 grams (30 %)
Carbohydrates: 25.1 (13 %)

Ketostix: – 15 (5, 15, 40, 80, 160)

Blood Glucose:
– Fasting: 64
– 1 hour pp: 90 (lunch)
– 2 hour pp: 113 (lunch)

Notice the menu changed today : – ). It was a very nice day since I found I can now fit into size 8 stretch jeans. Also, I went shopping and bought a size 6 skirt. I don’t know how long it’s been since I’ve been a size 6. I am content between meals and full after them.

Stage 4, Week 3, Day 2 – Tuesday, May 17

Weight: 146.25.0 pounds = down 0 pounds

Breakfast: None

Lunch:
– 100 g. ground bison
– 126 g. onion
– 40 g. Parmesan cheese
– broccoli

Dinner:
– 78 g. lamb chop
– 190 g. tomato
– 4 g. butter
– 26 g. Parmesan cheese
– 20 g. potato
– snow peas
– collard greens

Nutrition Data Stats:
Total Calories: 784
Fat: 50.4 grams (57 %)
Protein: 58.1 grams (30 %)
Carbohydrates: 24.5 (13 %)

Ketostix: – 15 (5, 15, 40, 80, 160)

Blood Glucose:
– Fasting: 80
– 1 hour pp: 90 (lunch)
– 2 hour pp: 100 (lunch)

I tried some different food today so we will see what tomorrow’s readings bring. I really haven’t been that hungry, but I have been tired. The bison was delicious. I never had it before. It smelled like sausage when I added sage, rosemary, salt and pepper; and the lamb was good also. Yum!

Stage 4, Week 3, Day 3 – Wednesday, May 18, 2011

Weight: 145.75 pounds = down 0.5 pounds

Breakfast: None

Lunch:

– 85 g. pork

– 16 g. bacon

– 2 g. garlic

– 1 tsp. mustard

– lettuce

– kohlrabi

– zucchini

Dinner:

– 52 g. chicken breast

– 14 g. bacon

– 100 g. artichokes

– 54 g. sour cream

– 30 g. butter

– 10 g. carrots

– 6 g. shallots

– broccoli

– spinach

– celery

– snow peas

– green pepper

Nutrition Data Stats:

Total Calories: 767

Fat: 59.7 grams (70 %)

Protein: 41.6 grams (22 %)

Carbohydrates: 15.9 (8 %)

Ketostix: – missed

Blood Glucose:
– Fasting: 85
– 1 hour pp: 98 (dinner)

– 2 hour pp: 84

Slow and steady wins the race. A half pound is a decent loss. SugarFree has allowed me to experiment with more fat and less protein today. I love saturated fat. It’s been a good day!

Stage 4, Week 3, Day 4 – Thursday, May 19, 2011

Weight: 145.5 pounds = down 0.25 pounds

Breakfast:  None

Lunch:
– 100 g. ground bison
– 62 g. onion
– 86 g. tomato
– 1 T. butter
– broccoli
– celery

Dinner:
– 78 g. lamb chop
– 84 g. tomato
– 64 g. onion
– 1 T. butter
– 20 g. potato
– snow peas
– collard greens

Nutrition Data Stats:
Total Calories: 781
Fat: 59 grams (68 %)
Protein: 40 grams (20 %)
Carbohydrates: 22.4 (12 %)

Ketostix: – 40  (5, 15, 40, 80, 160)

Blood Glucose:
– Fasting: 76
– 1 hour pp: 98 (lunch)
– 2 hour pp: 84 (lunch)

SugarFree substituted more butter/fat and had me eat the same meal as Tuesday’s (when my 2-hr PP spiked) but with better protein than the Parmesan cheese — and by eating the onion (which has a lot of natural sugar compared to other veggies) — divided between two meals instead of eating it all at once. And it worked — my 2-hr PP went down, instead of up. My ketostix showed the darkest color I’ve had yet. I am comfortable.

Stage 4, Week 3, Day 5 – Friday, May 20, 2011

Weight: 144.75 pounds = down .75 pounds

Breakfast: None

Lunch:
– 106 g. **pork sausage
– 60 g. potatoes
– 20 g. mushrooms
– 20 g. sour cream
– 1 / 2 Tbl. butter
– snow peas
– zucchini
– spinach

Dinner:
– 100 g. chicken thigh with skin
– 60 g. potatoes
– 18 g. mushrooms
– 20 g. sour cream
– .5 T. butter
– snow peas
– green pepper
– zucchini
– celery
– collard greens

Nutrition Data Stats:
Total Calories: 785
Fat: 59.7 grams (69 %)
Protein: 40 grams (20 %)
Carbohydrates: 22 (11 %)

Ketostix: – 40 (5, 15, 40, 80, 160)

Blood Glucose:
– Fasting: 77
– 1 hour pp: **124 (lunch)
– 2 hour pp: 102 (lunch)

I don’t know why my one and two-hour post-prandial numbers are so high today. **The pork sausage didn’t have any sugar. Could be the snow peas, but I’ve had them before.

Tonight I slow cooked a whole chicken for the family which I rarely do. When I was putting away the extras and cleaning the carcass after dinner, I ate some more dark meat and chicken skin so my totals will be off. Since I didn’t weight it, I don’t know how much it was, but I would guess it to be equivalent to another piece of chicken. At least it wasn’t carbs or sugar. Who can resist all that yummy dark meat and skin? : – )

On a brighter note, I am happy with my loss today. It is a big milestone for me to be under 145 lbs. Before having children I was at 145 lbs. I was told to lose ten pounds; instead, I gained ten and had been above 145 lbs until today. That is over fifteen years. Yippee!

[Note: Labels lie, but the meter never does. So yes, it was the pork sausages. They had hidden sugars and/or starch carbs — and this is one of the reasons all experiment participants were asked to use meters in the first place. So they could always know the truth about the foods they eat, and how those foods affect them.

I remember eating clam chowder in a restaurant one day, and getting the same high spike on my meter an hour later. When I called the restaurant and asked them to find out from the chef what was in the soup, they called back to say that “Chef was trying out a new recipe and yes, he put sugar in the chowder. Clam chowder for heaven’s sake! Is nothing sacred? So unless you make sausage yourself, better to eat a pork chop than a sausage you buy, no matter how convenient they are to heat. Congrats on hitting that magic number!]

Stage 4, Week 3, Day 6 – Saturday, May 21, 2011

Weight: 144.25 pounds = down .5 pounds

Breakfast:
– 2 Jumbo eggs
– 1 T. butter
– celery

Lunch:
– 30 g. cheddar cheese
– 30 g. Mary’s original rice crackers
– snow peas
– zucchini
– spinach
– green peppers
– celery

Dinner:
– 126 g. chicken leg and thigh
– snow peas
– zucchini
– spinach
– green peppers
– celery

Nutrition Data Stats:
Total Calories: 808
Fat: 54.8 grams (61 %)
Protein: 55.2 grams (27 %)
Carbohydrates: 23.5 (12 %)

Ketostix:  40 (5, 15, 40, 80, 160)

Blood Glucose:
– Fasting: 81
– 1 hour pp: 93 (breakfast)
– 2 hour pp: 96 (breakfast)

I went to a convention with my daughter. It was a long day. I took lots of salad, and I made it through.

Stage 4, Week 3, Day 7 – Sunday, May 22, 2011

Weight: 144.0 pounds = down 0.25 pounds

Breakfast: none

Lunch:
– 2 Jumbo eggs
– 1/ 2 Tbl butter
– 20 g. cheddar cheese
– 66 g. onion
– 50 g. mushrooms
– 30 g. cheddar cheese
– snow peas
– zucchini
– spinach
– celery
– lettuce

Dinner:
– 126 g. ground pork
– 60 g. onion
– 50 g. mushrooms
– 50 g. carrot
– 10 g. sour cream
– 1/ 2 Tbl butter
– snow peas
– zucchini
– spinach
– celery

Nutrition Data Stats:
Total Calories: 794
Fat: 59.9 grams (68 %)
Protein: 41.3 grams (21 %)
Carbohydrates: 22.3 (11 %)

Ketostix:  40 (5, 15, 40, 80, 160)

Blood Glucose:
– Fasting: 51
– 1 hour pp: 89 (lunch)
– 2 hour pp: 91 (lunch)

Yesterday was a long day at the anime convention. It was fun to go. We did a lot of walking and standing. Good thing I am lighter on my feet these days. I forgot some of my food, but waited till I got home to finish it. I was happy I only ate what was on my meal plan : – ).

I slept more last night which was nice. I was surprised at the low glucose reading this morning. Today was a good day. Someone commented that I had lost a lot of weight in the last two months. People have really started to notice and mention it. I lost 5.5 pounds in the last two weeks, near my goal weight. I’ve lost 5.5 pounds prior to that using SugarFree’s method and 30 pounds overall. I’ve lost almost two inches from my waist and two inches from my hips. We will see the final results tomorrow.

I am looking forward to maintenance tomorrow, but all in all I haven’t been hungry the last two weeks. I am looking forward to eating more fat. Brie cheese, here I come!

Maintenance, Start of Week 1 for Booklover – Monday, May 23, 2011

Weight: 144.0 = down 0 pounds

Measurements:
Chest: 38.25” = down 0.25”
Waist: 34.0” = down 0.75”
Hips: 40.5” = down 0.25”

Meter Averages:
– 7 day: 90
– 14 day: 88
– 30 day: 87

I had better energy today, but we walked a lot so I am tired now. My ketostix was back to 15 as I ate at my usual percentages yesterday. It was good to eat more fat today. I had a comfortably full feeling between meals. I ate a lot of fat for dinner with my veggies and protein, but I got it all in. Wow!

Overall this week I lost almost an inch off my waist. I am content with slow steady progress. It takes a bit of work to learn how to eat this way, but it’s worth all the effort invested!

Maintenance, Start of Week 2 for Booklover – May 30

Weight: 144.0 = Maintained End Protocol Weight

Measurements:
Chest: 38.0” = down 0.25”
Waist: 34.0” = down 0”
Hips: 40.5” = down 0”

Meter Averages:
– 7 day: 89
– 14 day: 89
– 30 day: 88

This week almost all my blood sugar has been under 100. On Saturday the sugars went up to 118 for the 1 and 2 hour post prandial numbers. That meal I had bought spareribs and some French fries. I did not eat a lot of fat at that meal so I suspect that’s why they numbers were so high. Fat works well to keep blood sugars low.

[Note: Yes, fat does do that, but in this case the culprit was the spareribs, which were bought fully cooked, and which absolutely have sugar in them. Quite a lot in fact — as your trusty meter told you. The meter never lies! 🙂 In future, if you want spareribs (and who doesn’t?) — you’ll be safe if you make your own.

Otherwise, you have done fabulously well this week — just look at those gorgeous blood glucose numbers! And although you — a relatively short person — ate well over 13,000 calories this week, you didn’t gain so much as an ounce. In fact, you lost even more fat, as evidenced by your measurements. So much for Calories In, Calories Out. Well done!]

My ketostix varied from 15, 40 and 80. The last three days I had higher lipolysis. I would guess my body is reacting to all the fat it has been getting recently.

I am happy to have maintained my same weight. It seems miraculous after eating all that fat. Some days it was easier to get all the fat in than others. The day I ate pork bellies it was pretty easy : – ). I wouldn’t mind just a bit more protein, but I am never hungry. I am amazed by how many green vegetables I now eat. I thought I was eating a lot during protocol, but now that I have to count them, I am eating way more. I am probably eating the right amount for the first time in my life.

A couple of weeks ago I tried on a pair of size 9-10 skinny jeans that were too big for my teenage daughter. I put them on yesterday. They seemed to fit better so I wore them. I can’t help but smile about that.

PS: SugarFree, hope you had a good week and a lovely holiday.

I did indeed, thank you!

Maintenance, Booklover, End of Week 2 – June 06

Weight: 147.0 = up 3 pounds

Measurements:
Chest: 38.0” = down 0”
Waist: 34.0” = up 0.5”
Hips: 40.5” = down 0”

Meter Averages:
– 7 day: 94
– 14 day: 93
– 30 day: 90

I woke up this morning to a surprise. I gained 3 pounds. Needless to say I was not happy. The weird thing is my pants feel looser. I entered all my foods in Fitday and followed instructions so I would like to figure this out.

Some of my morning glucose readings have been in the 90s. I don’t know if that is because I have been eating late night meals or not. On protocol I typically had lower numbers.

I added blueberries and chocolate this week. The first time I ate blueberries I added an equal amount of fat, but my glucose numbers were slightly too high. I tried again two days later with half the amount of berries. My numbers were better. On a different day I ate 1 square of dark chocolate by permission with lots of fat. That went well.

My ketostix were in the 80s four days, 40s two days and early in the week one day with 15. It appears that my body is busy burning fat. Hopefully next week will be better.

[Note: After reviewing Fitday and a conversation with Booklover, changes will be made for the coming week: no more going to bed at 2 a.m. and getting up 5 hours later. When you suppress the ability of melatonin to lower cortisol at night, and go to bed so late, cortisol remains high.

Cortisol is the flight or fight hormone, and when it is raised it tells the body that a surge of glucose is required (as ‘instant’ fuel) to either fight the tiger or run like hell away from it. Since our evolutionary forebears didn’t have a large store of glucose, evolution created a way to make it on the fly from protein: gluconeogenesis. Thus, constantly raised cortisol leads to lots of sugar being made from the protein you eat which isn’t good for anyone, but is particularly bad if you are insulin resistant to begin with.

Thus, for this week, protein maximums have been lowered, and foods with a lot of natural sugars (like almond butter) are out. More animal fat; less plant fat like nuts.

The three pounds are most likely the excess water the body adds to adipose fat cells when a lot of fat has been lost rapidly, as a sort of placeholder. With the changes we’ve made to maintenance this week, I believe those three pounds will be gone by next Monday.]

Maintenance for Booklover, End Week 3 – June 13

Weight: 142.5 = down 4.5 pounds ( that’s 1.5 pounds lost in 3 maintenance weeks!)

Measurements:
Bust: 38.0” = down 0”
Waist: 34.25” = up 0.25”
Hips: 40.0” = down 0.5”

Meter Averages:
– 7 day: 102 – [had a false reading this week]
– 14 day: 98
– 30 day: 94

This week I woke up to a loss. I lost the water weight from last week and a little more. I have been temporarily eating a little less protein this week and that helped.

While my glucose averages have gone up over all, the numbers were all better this week. Most of my fasting numbers were in the 70’s and 80’s. I had one reading way out of range I had to call the meter company about. I didn’t have any readings in the hundreds. Almost all my ketostix were in the 80’s. It appears that my body was busy burning fat.

I ate a tiny bit of chocolate one time this week and no fruit. My animal fat consumption increased as my protein decreased this week. I drank lots of heavy (whipping) cream and ate lots of butter, yum!

[Note: Booklover, I was never so glad to be right.  🙂 I knew those weird excess pounds were water and would soon leave, and maintenance is starting to be a success! Keep an eye on those glucose numbers though, and don’t just do so passively. When you get spikes, analyze what foods caused them — and don’t eat those foods again, or don’t eat them in the same quantities or without sufficient fat. Nothing wrong with going a day or two with very low carb after a spike day, where all the carbs you eat come only from green veggies. This may also mean not having as much cream (there are some carbs in it), but having more butter on those veggies instead. Keep up the great work!]

Maintenance for Booklover, End Week 4 (and End Round 1 Maintenance) – 6/20

Weight: 143.25 = up 0.75 pounds

Measurements:
Bust: 38.0” = down 0”
Waist: 34.25” = down 0”
Hips: 40.0” = down 0”

Meter Averages:
– 7 day: 88
– 14 day: 88
– 30 day: 83

This week I was up 0.75 pounds, probably due to water weight. Saturday I had a blueberry pancake with syrup. It was good, but that put me 25 grams over my limit, oops. I think that’s been my largest sugar consumption since I originally started my diet three months ago. I’m still al .75 pounds below my initial maintenance weight of 144. From that perspective, maintenance has been a success.

My meter numbers were a little higher this week. I have to get better at figuring out what foods or timing of foods would cause higher readings other than eating sugar. My ketostix numbers were about evenly divided between 40 and 80.

I felt good this week. It is wonderful to be a size 8. I have been enjoying eating all the fat. I would like to see if I can get my weight under 140 pounds. More importantly there are still some inches I would like to see depart, so I plan to go back on protocol. I wonder what interesting food choices I will make in the coming two weeks.

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

Weight: 143.25 pounds

Measurements:
Bust: 38″
Waist: 34.25″
Hips: 40″

Lunch:
– 118 g. salmon
– 3 large egg whites
– 14 g. butter
– 50 g. tomato
– 80 g. spinach
– 30 g. snowpeas
– 60 g. escarole
– 20 g. green pepper

Dinner:
– 153 g. lamb shoulder chop w/bone
– 16 g. butter
– 50 g. potato
– 20 g. broccoli
– 30 g. cabbage
– 20 g. asparagus
– 50 g. zucchini

FitDay Stats:
Total Calories: 779
Fat: 50.3 grams (58 %) 452.7 /
Protein: 62.3 grams (32 %) 249.2 /
Carbohydrates: 19.2 (10 %) 76.8 /

Ketostix: – 40

Blood Glucose:
– Fasting: 91
– 1 hour pp: 110 (lunch)
– 2 hour pp: 101 (lunch)
– 1 hour pp: 110 (dinner)
– 2 hour pp: 112 (dinner)

Today was interesting. We will have to call it a transitional day trying to remember what to do on protocol. I got 8.5 hours of sleep and went to bed before 11 p.m. Yeh! I don’t know why my fasting glucose was in the nineties this morning. I’m going to assume it was high before lunch though I don’t know. I am guessing it is the tomato or last night’s later dinner. Coming from maintenance, I am used to more fat. It will take me a day to get back to thinking like I’m on protocol : – ).

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

Weight: 143.0 pounds = down 0.25 pounds

Lunch:
– 85 g. sardines
– 3 oz. chicken thigh with bone
– 1 jumbo egg
– 210 g. broccoli
– 40 g. snowpeas

Dinner:
– 1 jumbo egg
– 80 g. cabbage
– 80 g. spinach
– 50 g. escarole
– 30 g. green pepper
– 74 g. zucchini
– 1 Tbl olive oil
– 10 g. Parmesan cheese

FitDay Stats:
Total Calories: 775

Fat: 50.3 grams (58 %)

Protein: 58.6 grams (30 %)
Carbohydrates: 22 grams (12 %)

Ketostix: – 40

Blood Glucose:
– Fasting: 89
– 1 hour pp: 86 (lunch)
– 2 hour pp: 93 (lunch)

This morning I lost a quarter pound and a quarter-inch around the waist and hips in spite of eating my few extra grams of protein yesterday. It’s been a good day. I’m glad for the fat I do get to eat, and I’m content. I am trying to eat a big meal with protein in the middle of the day and a smaller, lighter meal for dinner. I hope that works out better for my glucose numbers.

Protocol Round 2, Week 1, Day 3 – 6/22

Weight: 141.75 pounds = down 1.25 pounds

Lunch:
– 148 g. ground bison
– 220 g. broccoli
– 40 g. snow peas
– 30 g. green pepper
– 22 g. onion
– 12 g. butter

Dinner:
– 2 jumbo egg
– 80 g. cabbage
– 80 g. spinach
– 50 g. escarole
– 84 g. zucchini
– 10 g. Parmesan cheese

FitDay Stats:
Total Calories: 783
Fat: 50.1 grams (58 %)
Protein: 57.8 grams (29 %)
Carbohydrates: 25.1 (13 %)

Ketostix: – 80

Blood Glucose:
– Fasting: 75
– 1 hour pp: 92 (lunch)
– 2 hour pp: 95 (lunch)

Any day where one loses over a pound is a good day : – ). I got lots of sleep and had good energy today. My ketostix read 80. I think I have adjusted to being on protocol again though I do miss my fat. At least I still get to eat a little fat. I was a little short on protein today. Most importantly, I feel full and am not hungry. [Note: That’s because you’re in lipolysis again — yay! — and burning lots and lots of your own fat. Great day! :)]

I tried on a pair of size 6 stretch jeans today. They were a little tight, but I could fit them, yeh. My teenage daughter is starting to get worried that I will be smaller than she is. What a hoot. Reality set in when I discovered there are still some size 8 skirts I own that are very tight around the waist, my biggest problem. Interestingly enough I found two size 6 skirts in my closet that fit fine. Go figure. Let’s hope for another good day tomorrow.

Protocol Round 2, Week 1, Day 4 – 6/23

Weight: 141.25 pounds = down 0.5 pounds

Lunch:
– 150 g. ground turkey
– 220 g. broccoli
– 60 g. tomato
– 40 g. snowpeas
– 30 g. green pepper
– 26 g. butter

Dinner:
– 80 g. cabbage
– 80 g. spinach
– 50 g. escarole
– 86 g. zucchini
– 20 g. Swiss cheese
– 8 g. fried egg

FitDay Stats:
Total Calories: 789
Fat: 50.2 grams (57 %)
Protein: 59.0 grams (30 %)
Carbohydrates: 25.3 (13 %)

Ketostix: – 40

Blood Glucose:
– Fasting: 79
– 1 hour pp: 92 (lunch)
– 2 hour pp: 91 (lunch)

Today was a good day. I lost half a pound. My lunchtime blood sugar numbers were good. My body seems happy to burn fat. Good thing! I only got hungry before eating; otherwise, I have been content.

Protocol Round 2, Week 1, Day 5 – 6/24

Weight: 141.5 pounds = up 0.25 pounds

Lunch:
– 7.38 oz. chicken thigh
– 85 g. sardines
– 220 g. broccoli
– 40 g. snowpeas
– 30 g. green pepper
– 40 g. chicken broth
– 16 g. butter

Dinner:
– 80 g. cabbage
– 80 g. spinach
– 50 g. escarole
– 80 g. zucchini
– 30 g. Swiss cheese

FitDay Stats:
Total Calories: 779
Fat: 49.8 grams (58 %)
Protein: 59.3 grams (30 %)
Carbohydrates: 23.3 (12 %)

Ketostix: – 40

Blood Glucose:
– Fasting: 81
– 1 hour pp: 94 (lunch)
– 2 hour pp: 89 (lunch)

Today I gained a quarter pound. Yesterday’s 8 grams of egg had a tiny bit of soy sauce on it. I also drank some water with lemon squeezed into it. I don’t know. Maybe that was it.

[Note: Nope. It was what it always is: when you lose pounds/fat quickly, your body dumps water into your fat cells — sometimes by weight, sometimes by volume — as a placeholder for the fat, thinking the loss was an accident or mistake. When it’s ready, it will accept that the fat is never coming back and dump the water. You lost 2 pounds in only 4 days — and that after eating lots of nutritious food for a month — so your body went into a slight tailspin. All will be well in a few days. Continue on exactly as you’re doing. :)]

Hopefully today goes better. Today’s glucose numbers look pretty good.

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

Weight: 140.5 pounds = down 1 pound

Lunch:
– 148 g. ground bison
– 270 g. broccoli
– 30 g. snowpeas
– 30 g. green pepper
– 2 jumbo eggs
– 14 g. butter

Dinner:
– 80 g. cabbage
– 80 g. spinach
– 30 g. escarole
– 66 g. zucchini
– 4 g. Parmesan cheese

FitDay Stats:
Total Calories: 776
Fat: 50.3 grams (58 %)
Protein: 56.0 grams (29 %)
Carbohydrates: 24.8 (13 %)

Ketostix: – 40

Blood Glucose:
– Fasting: 77
– 1 hour pp: 95 (lunch)
– 2 hour pp: 96 (lunch)

I don’t get worried about slight upticks in weight or inches as long as I know I did the right thing. SugarFree was right about yesterday because I lost a pound today! Yippee! Today has been a good day. I had a nice long sleep and awoke to a nice blood glucose number. My energy is good, and I didn’t start getting hungry until before each meal.

Protocol Round 2, Week 1, Day 7 – 6/26

Weight: 140.5 pounds = no change

Lunch:
– 150 g. ground turkey
– 250 g. broccoli
– 20 g. snowpeas
– 30 g. green pepper
– 20 g. chard
– 26 g. butter

Dinner:
– 80 g. cabbage
– 80 g. spinach
– 20 g. escarole
– 80 g. zucchini
– 29 g. Swiss cheese

FitDay Stats:
Total Calories: 780
Fat: 50.0 grams (58 %)
Protein: 58.8 grams (30 %)
Carbohydrates: 23.6 (12 %)

Ketostix: – 40

Blood Glucose:
– Fasting: 76
– 1 hour pp: 97 (lunch)
– 2 hour pp: 97 (lunch)

Today I did not gain or lose that’s the breaks. I am content with my food choices. Tomorrow is another day. Steady as she goes.

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

Weight: 140.5 pounds = no change

From Start of Round 2 = down 3.25 pounds

Measurements:
Bust: 37.5″ = down .5”
Waist: 33.5″ = down .75”
Hips: 39.75″ = down .25”

Dinner:
– 5 oz. round steak
– 240 g. broccoli
– 80 g. cabbage
– 80 g. spinach
– 68 g. zucchini
– 30 g. green pepper
– 20 g. snowpeas
– 20 g. chard
– 26 g. smoked gouda cheese
– 40 g. light cream
– 28 g. butter

FitDay Stats:
Total Calories: 742
Fat: 50.1 grams (61 %)
Protein: 49.7 grams (27 %)
Carbohydrates: 23.0 (12 %)

Ketostix: – 40

Blood Glucose:
– Fasting: 75
– 1 hour pp: 72 (dinner)
– 2 hour pp: 87  (dinner)

Today I’m holding steady again. The wonderful news is that I’m losing inches all around. I lost half an inch in my bust, three-quarters of an inch in my waist and a quarter of an inch off my hips. Yippee! That’s a great way to start the day, and my waking glucose was a good number also.

I ate one big meal today. I goofed when I looked at my protein — I didn’t eat enough — but I am full and content. I should have eaten the meal earlier, but it was so wonderful. I made cheese sauce for my food, and everything tasted so yummy. This has been the best meal this protocol.

Saturday I went to the “skinny girl store” to try on clothing and have my head readjusted so it wouldn’t get so big : – ). There are still plenty of small things I cannot wear, but I did find a nice pair of size 6 stretch jeans at another store that I wore today. It’s nice to be in single digit clothing sizes! Thank you SugarFree!

Protocol Round 2, Week 2, Day 2 – 6/28

Weight: 140.25 pounds = down 0.25 pounds

Dinner:
– 5.75 oz. chicken thigh
– 28 g. bacon
– 250 g. broccoli
– 80 g. cabbage
– 80 g. spinach
– 80 g. zucchini
– 30 g. green pepper
– 46 g. snowpeas
– 20 g. chard
– 10 g. butter
– 32 g. Parmesan cheese
– 40 g. chicken broth

FitDay Stats:
Total Calories: 742
Fat: 49.9 grams (61 %)
Protein: 57.0 grams (27 %)
Carbohydrates: 23.5 (12 %)

[Note: Please make sure to weigh ALL food — especially meat — raw, not cooked. If you did measure your 5.75 ounces of chicken thigh raw, but mistakenly entered it ‘cooked’ in Fitday, you ate far fewer calories and insufficient animal protein for the day. It can make a big difference! Otherwise, another terrific day, Booklover. :)]

Ketostix: – 40

Blood Glucose:
– Fasting: 75
– 1 hour pp: 79 (dinner)
– 2 hour pp: 78 (dinner)

Today it was nice to find I had lost a quarter of a pound. I am happy and content. My daughter says I am starting to look like I am pear-shaped rather than apple-shaped.

Protocol Round 2, Week 2, Day 3 – 6/29

Weight: 140.5 pounds = up 0.25 pounds

Dinner:
– 40 g. bacon
– 3 jumbo eggs
– 66 g. shrimp
– 230 g. broccoli
– 80 g. cabbage
– 80 g. spinach
– 80 g. zucchini
– 30 g. green pepper
– 40 g. snowpeas
– 20 g. chard
– 6 g. butter
– 20 g. Parmesan cheese

FitDay Stats:
Total Calories: 789
Fat: 49.9 grams (57 %)
Protein: 59.8 grams (30 %)
Carbohydrates: 25.2 (13 %)

Ketostix: – 80

Blood Glucose:
– Fasting: 85
– 1 hour pp: 86 (dinner)
– 2 hour pp: 95 (dinner)

Today I gained a quarter pound. You win some; you lose some. I guess my body just doesn’t want to give up the weight yet, but it will. Steady as she goes.

[Note: Booklover, it’s not that your body doesn’t want  to give up ‘weight’ — it’s that you’ve lost a lot of FAT very quickly (just look at your Ketostix reading – you’re in deep ketosis!). And when that happens, the body automatically shoves water (by weight or volume; no one yet knows why it chooses one or the other) into those fat cells as a place-holder for when you start eating fat-making foods like sugar again. The more water your body retains in those particular cells, out of the reach of diuretics by the way, the more fat you’ve lost.

Your body may retain that water for a day or a month — but you just wait until Monday and you measure yourself — you definitely will have lost inches. And that (and healing our metabolisms) is what this protocol is all about, right? :)]

Protocol Round 2, Week 2, Day 4 – 6/30

Weight: 139.5 pounds = down 1 pound

Dinner:
– 140 g. ground turkey
– 240 g. broccoli
– 80 g. cabbage
– 80 g. spinach
– 30 g. green pepper
– 20 g. snowpeas
– 20 g. chard
– 21 g. butter
– 28 g. Parmesan cheese
– 80 g. zucchini

FitDay Stats:
Total Calories: 774
Fat: 49.9 grams (58 %)
Protein: 58.7 grams (30 %)
Carbohydrates: 23.3 (12 %)

Ketostix: – 40

Blood Glucose:
– Fasting: 79
– 1 hour pp: 91 (dinner)
– 2 hour pp: 89 (dinner)

Good news, my weight is now below the 140s. This is so wonderful that I checked the scale twice. I could hardly believe it. I weighed in at 139.5 this morning. That sure is a motivator. A woman I have known for a long time was gushing to me recently about how much weight I’ve lost. She wanted to know how, etc. I would love to give her your pamphlet when it’s done, SugarFree!

Woo-hoooo! I’m thrilled for you, Booklover! What a lovely start to the holiday. You have shown, without a doubt, that the SFP works and works well — all without having to inject dangerous pregnancy hormones (dangerous to anyone not pregnant, that is), without having to starve themselves, and without bizarre rules — like not mixing veggies or using face cream. All while truly healing a broken metabolism. I’m happy for you — for me — and for all the folks who will (one day soon, I hope) read that pamphlet!

Protocol Round 2, Week 2, Day 5 – 7/01

Weight: 140.0 pounds = up .5 pounds

Dinner:
– 151 g. ground bison
– 54 g. tilapia
– 270 g. broccoli
– 80 g. cabbage
– 30 g. green pepper
– 20 g. snowpeas
– 20 g. chard
– 80 g. spinach
– 28 g. light cream
– 16 g. butter
– 20 g. Parmesan cheese
– 50 g. chicken broth
– 78 g. zucchini

FitDay Stats:
Total Calories: 787
Fat: 50.2 grams (57 %)
Protein: 58.6 grams (30 %)
Carbohydrates: 25.1 (13 %)

Ketostix: – 80

Blood Glucose:
– Fasting: 78
– 1 hour pp: 87 (dinner)
– 2 hour pp: 98 (dinner)

Two steps forward, one step back. I was up half a pound today. I didn’t get hungry until near dinner. My ketostix reading is 80 so we will see what tomorrow brings.

Protocol Round 2, Week 2, Day 6 – 7/02

Weight: 139.25 = down .75 pounds

Lunch:
– 6 oz pork shoulder
– 88 g. shrimp
– 270 g. broccoli
– 80 g. cabbage
– 80 g. spinach
– 30 g. green pepper
– 20 g. snowpeas
– 38 g. light cream
– 10 g. butter
– 4 g. Parmesan cheese
– 50 g. chicken broth

FitDay Stats:
Total Calories: 780
Fat: 50.0 grams (58 %)
Protein: 59.1 grams (30 %)
Carbohydrates: 23.3 (12 %)

Ketostix:  40

Blood Glucose:
– Fasting: 78
– 1 hour pp: 86 (dinner)
– 2 hour pp: 88 (dinner)

I was pleasantly surprised this morning to step on the scale and find my weight at 139.25. That is the lowest yet. The pork shoulder was great. I felt sleep and took a short nap. I feel good!

Protocol Round 2, Week 2, Day 7 – 7/03

Weight: 140.pounds = up .75 pounds

Dinner:
– 94 g. 85% lean ground beef
– 2 jumbo eggs
– 284 g. broccoli
– 80 g. cabbage
– 80 g. spinach
– 30 g. green pepper
– 20 g. snowpeas
– 14 g. butter
– 40 g. Parmesan cheese
– 50 g. chicken broth

FitDay Stats:
Total Calories: 780
Fat: 50.1 grams (58 %)
Protein: 58.1 grams (30 %)
Carbohydrates: 24.2 (12 %)

Ketostix: – 15

Blood Glucose:
– Fasting: 75
– 1 hour pp: 75 (dinner)
– 2 hour pp: 98 (dinner)

The only thing I can say to the scale reading of 140 pounds is, I’m amused. In spite of the scale, I bought a size 4 dress today. (It wasn’t fitted below the waist.) I’m finally starting to fit into styles I never thought I could wear.. Now I can, they are flattering, and it’s fun. Despite the scale, I am content and had a good day. I won’t be posting for a few days because I’m going on vacation – camping. Will report back late next week.

[Note: As you can see by the new dress size, the scale lies. 🙂 Seriously though, you have reached a new set point and will go up and down a bit on the scale (all water weight, as I hope you know by now) until your body accepts it. All very normal. Have a great trip!]

Protocol Round 2, Week 3, Day 1 – 7/04

Lunch:
– 85 g. sardines
– 2 jumbo eggs
– 42 g. shrimp
– 100 g. cabbage
– 100 g. spinach
– 70 g. snowpeas
– 18 g. carrots
– 1 small ear of corn
– 12 g. butter
– 15 g. Parmesan cheese
– 42 g. Swiss cheese

FitDay Stats:
Total Calories: 786
Fat: 50.0 grams (57 %)
Protein: 59.1 grams (30 %)
Carbohydrates: 25.0 (13 %)

Ketostix: 15

Blood Glucose:
– Fasting: 80
– 1 hour pp: 121 (dinner)
– 2 hour pp: 115 (dinner)

I forgot to weigh myself today before drinking water this morning. I left for a short vacation and brought my food with me. I must have eaten too much corn to raise my glucose numbers like that. We went horseback riding. That was fun!

Protocol Round 2, Week 3, Day 2 – 7/05

Breakfast:
– 2 fried eggs
– 1 bacon slice

Lunch:
– .25 chicken salad sandwich

Dinner:
– 3.5 oz. chicken thigh cooked
– 10 g. cabbage
– 10 g. spinach
– 52 g. light cream
– 22 g. Parmesan cheese

FitDay Stats:
Total Calories: 776
Fat: 50.3 grams (58 %)
Protein: 55.5 grams (29 %)
Carbohydrates: 25.2 (13 %)

Ketostix:  40

Blood Glucose:
– Fasting: 85
– 1 hour pp: 67 (dinner)
– 2 hour pp: 109 (dinner)

We played mini golf, rode a small roller coaster and got wet taking many log rides. Later in the day, my daughter and I went jet boating. We got totally soaked, but it was fun! I managed to resist dessert at Cheesecake Heaven.

Protocol Round 2, Week 3, Day 3 – 7/06

Breakfast:
– 1 jumbo egg

Lunch:
– 2 jumbo eggs

Dinner:
–  steak burrito with rice, beans, cheese, sour cream, lettuce and hot sauce
– 15 pieces salt water taffy
– 2 inches of chocolate fudge

FitDay Stats:
Total Calories: 782
Fat: 78.2 grams (57 %)
Protein: 91 grams (30 %)
Carbohydrates: 217.6 (13 %)

Ketostix: 80

Blood Glucose:
– Fasting: 77
– 1 hour pp: 83 (lunch)
– 2 hour pp: 91 (lunch)

I started the day well enjoying some water slides and shopping, but I sure didn’t end it that way. I ate salt water taffy and fudge. These have always been vacation treats for me. It will be interesting to see the effects of my splurge. The good thing I can say is that I would surely have eaten many more sugary and carb-laden foods on vacation in the past. The other good thing is that I am now a size 6 in most clothing.

Protocol Round 2, Week 3, Day 4 – 7/07

Weight: 138.25 = down 1 pound from my lowest weight on Saturday

Lunch:
– 92 g. smoked herring
– 30 g. bacon
– 50 g. chicken broth
– 4 g. shrimp
– 90 g. cabbage
– 90 g. spinach
– 38 g. snowpeas
– 30 g. carrots
– 30 g. string beans
– 14 g. kettle cooked potato chips, Trader Joe’s
– 33 g. Parmesan cheese

Dinner:
– 2 jumbo eggs

FitDay Stats:
Total Calories: 759
Fat: 49.9 grams (59 %)
Protein: 59.0 grams (31 %)
Carbohydrates: 17.9 (9 %)

Ketostix: Trace

Blood Glucose:
– Fasting: 110

After yesterday’s sugar and carbs, it’s not surprising that my ketostix reading was trace. This morning it was so pleasant to see my weight squarely on the other side of 140 at 138.25. Today, I got so involved in cooked for my family that I forgot my glucose readings after lunch. I have three more days to finish protocol and then on to maintenance. Yippee, more fat again!

[Note: Welcome back, Booklover! Sounds like you had a great vacation. And yep, the FBS today is a direct result of the taffy and fudge yesterday, but it’s just a blip, given how fast you got back on the straight and narrow. 🙂 Size 4, eh? WOW!]

Protocol Round 2, Week 3, Day 5 – 7/08

Weight: 139.25 = up 1 pound

Lunch:
– 4 3/8 oz. chicken thigh

Dinner:
– 2 jumbo eggs
– 13 g. butter
– 50 g. chicken broth
– 100 g. cabbage
– 100 g. spinach
– 38 g. snowpeas
– 30 g. string beans
– 20 g. Parmesan cheese
– 20 g. light cream
– 142 g. mushrooms
– 78 g. zucchini
– 6 g. Swiss cheese

FitDay Stats:
Total Calories: 751
Fat: 50.2 grams (60 %)
Protein: 59.1 grams (32 %)
Carbohydrates: 15.7 (9 %)

Ketostix: 15

Blood Glucose:
– Fasting: 93
– 1 hour pp: 94 (dinner)
– 2 hour pp: 103 (dinner)

It was a nice day today despite only sleeping 6 hours which I know is too little for me. I hosted a small gathering and resisted the pie and had my large meal when everything was over. Someone told a good friend of mine that I looked really great and that was nice to hear.

Protocol Round 2, Week 3, Day 6 – 7/09

Weight: 139.25 = no change

Breakfast:
– 100 g. ground bison
– 24 g. shrimp
– 13 g. butter
– 50 g. chicken broth
– 220 g. broccoli
– 100 g. cabbage
– 100 g. spinach
– 78 g. zucchini
– 38 g. snowpeas
– 30 g. string beans
– 20 g. Parmesan cheese
– 20 g. light cream

Dinner:
– 2 jumbo eggs

FitDay Stats:
Total Calories: 787
Fat: 50.4 grams (60 %)
Protein: 58.6 grams (32 %)
Carbohydrates: 24.8 (9 %)

Ketostix: 15

Blood Glucose:
– Fasting: 81
– 1 hour pp (breakfast): 120
– 2 hour pp: 111

Today was a lovely day. I went to celebrate some birthdays and go canoeing. I ate my big meal before I left. I don’t understand why my 1 hour post-prandial was at 120. This is a meal I have had before, and the ingredients are not unusual. By the way, I didn’t touch the cake and had a wonderful time.

Protocol Round 2, Week 3, Day 7 – 7/10

Weight: 138.5 = down .75 pound

Lunch:
– 100 g. ground beef, 85% lean
– 112 g. scallops
– 21 g. butter
– 30 g. light cream
– 50 g. chicken broth
– 200 g. broccoli
– 100 g. cabbage
– 100 g. spinach
– 60 g. zucchini
– 20 g. snowpeas
– 30 g. string beans
– 40 g. smoked gouda cheese

FitDay Stats:
Total Calories: 787
Fat: 50.1 grams (57 %)
Protein: 58.9 grams (30 %)
Carbohydrates: 25.0 (13 %)

Ketostix: 40

Blood Glucose:
– Fasting: 84
– 1 hour pp: 102 (lunch)
– 2 hour pp: 92 (lunch)

Today was my last day of protocol. It was a good day and lunch was filling. The scallops were a nice change and the cheese sauce was wonderful. I am looking forward to starting my final — and forever — maintenance tomorrow and eating lots of fat. In fact, SugarFree has given me a new maintenance regime with even more fat than before!

I’m now at weight goal and won’t be going back on protocol. SugarFree assures me that I’ll continue to lose excess adipose fat and inches as I continue on maintenance, until I have no excess fat left. Then I’ll stay on maintenance for the rest of my life, knowing that despite the high calories I eat, I won’t gain any of that fat back.

Maintenance, Round 2, Week 1 – July 11

Weight: 138.25 = down .25 pounds. Total lost in 2nd Round of Protocol: 5 pounds

Measurements:
Chest: 37.5” = down 0”
Waist: 33” = down .5”
Hips: 39.25” = down .5”

Meter Averages:
– 7 day: 95
– 14 day: 90
– 30 day: 89

My blood ketostix varied from trace to 80 settling around 15 – 40. It’s nice to be eating more fat again. It was a good day and nice to see the smaller measurements, and fit into smaller clothing sizes!

Maintenance Round 2, Week 2 – Monday, July 18

Weight: 139.0 = up .75 pound

Measurements:
Chest: 37.75” = up .25”
Waist: 33” = no change
Hips: 39.25” = down .25”

Meter Averages:
– 7 day: 95
– 14 day: 94
– 30 day: 91

This week has been busy and stressful. I went up three-quarters of a pound but lost a quarter of an inch on my hips.

I did eat a piece of coconut cream pie and a few bites of ice cream this week, not my best week. As one might expect my blood sugar numbers were higher and my ketostix were lower some days. I have to stay on the straight and narrow. Time to look into sugar substitutes perhaps.

[Note: Booklover, that .75 pound increase IS water and will be gone next week. Don’t worry about it.

But some good news: things are going very well at the company that will be manufacturing my sugar-free goodies! We’re in the recipe test/tweak/perfect stage, and already have the chocolate peanut-butter pie w/chocolate ganache in the bag. We’ll be meeting again in August and I expect to be able to sign off on the brownies and cupcakes, too. Maybe even the lemon cheesecake. If so, next step will be to taste test in their restaurants, probably in September, and if that works they’ll go into production. Which means I will finally have product to sell and ship to folks like you. Yay! Keep all digits crossed….]

Maintenance Round 2, Week 3 – July 25

Weight: 137.25 = down 1.75 pounds

Measurements:
Chest: 37.5” = down 0.25”
Waist: 33.0” = down 0”
Hips: 39.25” = down 0”

Meter Averages:
– 7 day: 88
– 14 day: 92
– 30 day: 90

I was down 1.75 pounds this week. Some of that was correcting for last week’s temporary water gain of 0.75 pounds as SugarFree predicted. Most of my ketostix registered 40 to 80 this week with 40 being predominant. My meter averages are looking good hovering around 90 though I would like to see them a bit lower. I did eat bakery cupcake samples on Tuesday and Wednesday so I went over my carb count both days. Fortunately that bakery is not located near me, and I was good the rest of the week. For that reason I did not eat chocolate or fruit this week.

I lamented that I only got to eat a quarter of an ear of corn yesterday, but I am so glad to be a size 6. One cannot have both; I choose size 6. To cap off the week, my friend called me “Barbie” as in the doll. That was cute.

I’ve been looking at recipes and cookbooks quite a bit this week. I found a very inexpensive Irish cookbook with lots of pictures and tasty recipes. It has some recipes for pork, lamb, duck and some more exotic foul. Its recipes call for butter, duck fat, lard and cheese; all good things. The current book I’m reading is Fat by Jennifer McLagan. There are some amusing quotes about butter. It’s a fun book with good information and recipes.

SugarFree, your sugar-free chocolate peanut-butter pie sounds wonderful; all your goodies do. Picture the little kid banging his silverware on the table shouting, “I wanna eat!” OK, I’m not so little any more. I guess I can wait, but I’m still holding out for turtle fudge brownies : – ).

[Note: Booklover, you are doing so well! I went back to look at your early stats, and you’ve lost — and more importantly, kept off — about 10% of your body weight, which is incredible. Not only that, but you’ve lost 10% — a full 3 inches — from around your waist, quite an achievement that the so-called Diet Gurus claim can only come from severe caloric deprivation even on maintenance, combined with grueling week-long exercise. You’ve proven that’s nothing but a Big Fat Lie. 🙂

And BTW, you could have had a whole ear of corn. It’s a good, sugar-less carb to have on maintenance (especially soaked in butter) though it probably would have used up your daily allowance for non-green veggies. As you’ve seen with the cupcake samples, your body and metabolism is healing, and thus able to handle small amounts of occasional sugar.

I love Jennifer McLagan’s book, Fat, and consult it often when I need new recipe ideas.

Don’t know about Turtle Brownies, but I can say that I’ve been baking up a storm this week (and so apologize to all my readers for the dearth of new posts) to make a final pass on perfecting the recipes we’re going to use.  The Peanut Butter Mousse Tarte, of course, and then my Killer Double Chocolate Brownies, and a Triple Lemon Cheesecake topped by THE most delicious sugar-free Lemon Curd I created. It’s so smooth and glossy you want to just slurp it. The recipe made extra, so I put it in a small jar and had it on buttered toast this morning with my bacon and egg. Oh, Lord!

They’ve asked me to come up with a Fall and a Valentine’s dessert, and I’ve created the first: A sinful bread pudding topped with caramelized apple, in turn topped with Butter Pecan Crumb. This is so addictively delicious I’m probably going straight to hell just for having created it. 🙂 It’s sugar-free but definitely not low carb! However, there’s so much heavy cream and egg yolks in it that even a decent-sized piece didn’t spike me.

The Valentine’s Day is still a ‘concept’ but I’ll bake it up next week. I’m going to take the wonderful chocolate krispy-crunch crust I made for the peanut butter tarte, and fill it with a vanilla mousse (or maybe a Creme Anglaise), topped with a raspberry curd I’ll create. It will be beautiful I hope: a chocolate tarte crust topped with a ruby-red, glistening top. Hope the bakery has heart-shaped molds.

But enough about me — keep on doing so wonderfully!]

Maintenance Round 2, Week 4 – Monday, August 1

Weight: 137.0 = down .25 pound

Measurements:
Chest: 37” = down .5”
Waist: 33” = no change
Hips: 38.75” = down .5”

Meter Averages:
– 7 day: 94
– 14 day: 91
– 30 day: 92

Well, I guess I did OK this week. My weight was down .25 pound, largely unchanged. I ate a slice of cherry pie last Monday and a 16 g, oatmeal-raisin cookie my son made on Tuesday. Yesterday I ate out for lunch and dinner, something I rarely do. I paid attention to what I chose and portion sizes. Surprisingly my hip measurement was down half an inch so that was good. My ketostix readings were mostly 40 with some 80s. I would like to see lower glucose meter readings, but I suppose they are OK in the 90s. I am happy to maintain my weight loss.

I baked a couple of loaves of wheat bread without sugar last week. I was afraid they would taste horrible, but they were fine. Sugar or any of its cousins is not needed in bread. I’ve only eaten a few grams of my bread, but my family likes it. It is good to occasionally taste bread with butter. This week my goal is to make homemade mayonnaise. I even have a recipe for bacon mayonnaise, yum!

Maintenance Round 2, Week 5 – August 8

Weight: 136 = down 1 pound

Measurements:
Bust: 37” = no change
Waist: 32.75” = down .25”
Hips: 38.75” = no change

Meter Averages:
– 7 day: 96
– 14 day: 97
– 30 day: 94

I’ve done four weeks of maintenance already, have added a lot more daily fat per SugarFree’s instructions and surprisingly to me, maintained my weight. This week I lost a pound as well as a quarter-inch around the waist. I would like to lose more inches around the waist in time.

Being able to eat so much fat keeps me satisfied. It is a rare day that I am ever hungry, but this past week was pretty hectic and stressful. Last Monday I didn’t eat soon enough and gave in to eating 3 brownies my son had made, after which I cooked and ate my regular meal. My head felt icky from all that sugar and my glucose shot up to 164 which really scared me. I’ve never seen it so high. I walked some and an hour later my glucose reading was 100. The rest of the week I stayed on the straight and narrow. Naturally my meter readings were up this week due to Monday. Most days my ketostix averaged 40.

[Note: Booklover, your body no longer makes the enzyme required to process sugar, especially the amount you ate in those brownies! A half-teaspoon of jam, eaten with lots of butter might be okay, but you will never again be able to eat sugar in those toxic amounts. A few years ago my son took me to a chocolate buffet for Mother’s Day. I was sick and hung-over for two days! Never again.]

The Monday incident finally propelled me to try a sugar substitute called erythritol. Erythritol is a naturally occurring sugar alcohol made from fermented corn similar to xylitol with less side effects. I bought mine at a health food store. Later in the week I made a rotation cake, similar to pound cake, for a party. I substituted erythritol for the sugar and increased the vanilla from one to two teaspoons. Everyone liked the cake. It was mildly sweet, and it didn’t have a bitter aftertaste.

As for other cooking, SugarFree says the only way to really live well on maintenance is to cook real food. I’m enjoying eating so much fat, and this week got adventurous and cooked a duck, which I’ve never made before. I did a terrible butchering job, but the end product still tasted good.

Here is the recipe for Roast Duck and Golden Potatoes:

1. If frozen, defrost the duck in the fridge for 2-3 days.

2. Remove the duck from the fridge and bring to room temperature. Preheat oven to 325.

3. Pierce the duck all over (front, back, breast and legs) with the barest tip of a sharp knife or BBQ fork while you bring 3 cups of water to the boil. Do NOT pierce the meat, only the fat.

4. Using a heat-proof glove, pour 1.5 cups of boiling water over the front of the duck and 1.5 cups of boiling water over the back of the duck. This will open the holes you made and allow the duck fat under the skin to melt, or render.

5. Pat the duck completely dry with paper towels.

6. With a fillet or very thin, sharp knife, slice off the legs and the wings. Set aside.

7. With poultry shears, cut completely through the breast bone, butterflying the duck.

8. With the knife or shears, cut off each breast from the back. This will leave you with 1 whole back, 2 legs with thighs, 2 wings, and 2 breasts. Seven pieces in all. Generously salt and pepper all the pieces.

9. Place a heavy-duty rack a in a large roasting pan. Place all but the wings on the rack, skin-side down. Set the wings directly into the roaster below the rack. Important: Add 1/2 cup water to the roasting pan.

10. Roast the duck about 30+ minutes until the breasts are 120 – 125 degrees F. on an instant-read digital thermometer. Make sure the breast temp is no higher or you will have tough and stringy duck! Duck is game, not poultry, and the breast should be pink when  you serve it!

11. Remove the roaster and turn the oven up to 375. Remove the breasts from the rack and set aside.

12. Remove the rack of meat and wings. Pour out all the rendered duck fat into a measuring cup. This is liquid gold and when it cools a little you can pour it into a plastic or glass container, cover and keep in the fridge for months.

13. Add the rack back, add the legs, back and wings to the rack, and return to the oven and cook another 15 minutes.

14. Add a tablespoon of the rendered fat to a fry pan that can just hold both breasts. Over low heat (when fat is hot), cook the duck breasts, skin side down until crisp and golden, about 10 minutes. Do not use high heat and do not overcook the breasts. Remove to a serving platter and add the rest of the duck when done.

While the duck is finishing, you can take a few large washed and dried Yukon Gold potatoes that you pierced in a few places earlier, cooked in the microwave on high for 5 minutes, allowed to cool and then cubed — to new heights. Pour some duck fat into a large fry pan on medium high heat. Drop in the par-cooked potato cubes, salt and pepper, then sauté them 10 to 15 minutes until golden and crunchy on the outside, and meltingly soft on the inside.

Serve these two dishes with a salad, and you’ve got an incredible high fat, modest protein, low-ish carb gourmet meal.

I call this recipe “Duck and Golden Potatoes a-la SugarFree” since she was kind enough to divulge these recipes. It was yummy!

Maintenance Round 2, Week 6 – Monday, August 15

Weight: 133.5 = down 2.5 pounds

Measurements:
Bust: 37” = no change
Waist: 33” = up .25”
Hips: 38.5” = down .25”

Meter Averages:
– 7 day: 92
– 14 day: 95
– 30 day: 94

Last week was a good week. I cannot believe I lost 2.5 pounds. I always worry that maybe next week the scale reading will go up : – ). I did not feel well last Tuesday and ate very lightly that day. The other days were normal, and I followed maintenance well this week.

My 7 and 14 day glucose meter readings were better this week by about 3 points on average. That’s a better trend. I’m slowly pushing myself to include different foods. This week I added Kalamata olives, yum!

Just for fun I tried on my daughter’s skinny 7-8 jeans. I’ve been wearing 9-10. My daughter’s jeans fit! Normally, I am a size 6 which was one of the goals I’ve achieved. Sometimes I can even wear size 4. Also, a few weeks ago I bought some leather pants that I can now wear when the fall weather begins. It’s worth eating this way to be healthy and look good!

Maintenance Round 2, Week 7 – Monday, August 22

Weight: 138.25 = up 4.75 pounds

Measurements:
Chest: 37” = no change
Waist: 34” = up 1”
Hips: 38.5” = no change

Meter Averages:
– 7 day: 96
– 14 day: 94
– 30 day: 96

Last week was a hard week for me. I ate close to plan most days but went over my carbs two days.  138.25 pounds is exactly the weight at which I began maintenance. My tummy gained an inch, but the other measurements remained the same. My glucose readings were still in the 90s so that’s ok. Most of my ketostix were 40 or 80. I have to be absolutely sure I get my big meal in midday and not postpone it. Here’s hoping that next week settles down a bit with school starting.

On a happier note, I’m experimenting with typing recipes into FitDay, noting all the numbers for fat, protein and carbohydrates and then saving them as a custom food. It is kind of a pain. This way I can make meals for my family and eat some of the same food. I list the percentage of the food as a decimal to reflect my portion. If the whole recipe is one serving, my part might be 10% or 0.1. Food that is a piece of meat like a roast is a little easier to track. I can slice off and weigh some meat before cooking.

[Your weight gain is just water from the 4 molecules of it that attaches to every carb gram. That’s why you’re bloated in the middle. Keep on the straight and narrow this week — get sufficient sodium, water and fat — and you’ll pee it all out by week’s end. 🙂 But yes, as I’ve said to all the participants — it’s important to have one big meal and one very small meal, and in the middle-ish part of the day is best if possible.

As to the recipes, you might find it a lot easier to open a free account at www.nutritiondata.com and make the recipes there. Then just transfer the ‘totals’ to your Fitday custom food.]

Maintenance Round 2, Week 8 – Monday, August 29

Weight: 134 = down 4.25 pounds

Measurements:
Chest: 36.5” = down .5”
Waist: 33.0” = down 1”
Hips: 38.25” = down .25”

Meter Averages:
– 7 day: 94
– 14 day: 95
– 30 day: 97

This week was great. I lost the water weight from last week as well as something off chest, waist and hips. It’s nice to be under 135 pounds again. My glucose meter readings were still in the 90s which is fair. My ketostix readings varied from 15 – 80.

I went shopping for jeans and bought some size 6s and a size 4. It’s nice to be size 4 sometimes and still eat lots of fat.

Previously I had been cooking all my greens. I still cook most of them because I love broccoli. It can cause problems for some people, so I sauté it. I also found coconut aminos. They taste a lot like the soy aminos, but there is no soy. I add this to my olive oil for salad. Yum!

[Note: Booklover, you’ve set the pace for everyone here. 🙂 Losing another 4.5 pounds while in maintenance — all of it fat. FABULOUS!

But what our readers don’t know, and I can now reveal … Booklover is the first participant to go onto “permanent” maintenance. That is, she has no more weight to lose but only perhaps a few more inches around her waist. And that means she has been eating to meet her FULL fat requirements for never, ever gaining back any of the weight or inches: 200 grams of fat per day. Plus slightly more modest protein and slightly more carbohydrates. In Booklover’s case that translates into nearly 2000 calories a day, every day.

Yes, that much … all while losing nearly 5 pounds in a single week … and while being AT goal weight. There were some days in Booklover’s FitDay I saw she ate a full stick of butter (throughout the day) in addition to other fat from other sources. If my Protocol hasn’t already proved to every reader out there that Calories-In, Calories Out isn’t some non-scientific myth on a par with BigFoot, this week’s result should finally do it.

To Booklover I’m going to say Well Done! — and you know what? I’m going to say it to me, too. :)]

Maintenance Round 2, Week 9 – Monday, September 5

Weight: 134 = no change

Measurements:
Bust: 36.5” = no change
Waist: 32.75” = down .25”
Hips: 38” = down .25”

This week was hectic. My car engine blew up and died. I bought  a used car, and I helped a friend move. A couple of the days I didn’t eat the food I should. I tried to stick with nuts and cheese for the most part when snacking – if one doesn’t count the peach clafoutti) The goat cheese crostata was OK, but It’s not something I can every day due to the crust.

My ketostix tell the story. Two of the days I was actually negative. The rest were fine. I’m sure my glucose numbers would have done the same, but the test strips expired on September 1st. I was so mad that perfectly good strips didn’t work that I wasn’t in a hurry to buy more. That’s what I get for overbuying online. I will fix that this week.

With all this mayhem this week, I am glad to be the same weight as last week. I don’t’ know that I am anyone’s posterchld for weight loss, but one thing has sunk in. That is portion control. If I am going to have something with sugar or high carbs, it can only be a taste. Taking that taste sometimes for me means that I am in control not them. I want to get to the place where I can pick food that is generally good for me and not have to worry about meters and scales, etc. That time is a ways off for me, but it’s nice to ponder it.

And It finally dawned on me this week that I have lost 40 pounds since beginning my weight loss journey. It still amazes me that I wear small sizes I haven’t seen since high school. Maybe this week was a pretty good week after all : – ).

[Note: Since you’ve lost more fat from around your waist and hips, I’d call it a good week, too. 🙂 After all, the goal of maintenance is not to lose pounds, but to continue to stabilize at your new lower weight while continuing to heal your metabolism, which is shown by stable weight and continued excess fat loss.

That said, I note that ‘portion control’ is not the important thing. There is no amount of processed sugar low enough to be called ‘portion control’. You can never eat that toxic stuff again in any amount. If on the other hand you meant the sugar found in fruit, for example, then while bingeing on anything is never a good idea, feel free to eat like a ‘normal’ person again — which means fruit with a LOT of fat. Berries and cream. Apple and cheese. Ditto for any non-sugar starchy carb like bread, potatoes and rice. When I’m on maintenance I eat all of the above, sometimes daily, but in truly normal (small) amounts  accompanied by lots of fat. My meter lets me know if  I’ve had too much of the former, and too little of the later so I never get too far astray.]

Maintenance Round 2, Week 10 – Monday, September 12

Weight: 135.25 = UP 1.25 pounds

Measurements:
Chest: 37.5” = up 1”
Waist: 34 = up 1.25”
Hips: 38.25” = up .25”

Meter Averages: No report

This week was not a good week. I went up all over. The scale and the measuring tape never lie. I will be buying the glucose test strips today.

For most of the week I ate pretty well. I went into the city with my daughter Saturday and had Thai food. It was good but there were too many noodles. In the end I ate too many carbs and not enough fat. It’s a good thing we didn’t have spring rolls with the honey on top : – ). I also had some gingerbread Sunday night. It doesn’t take much sugar to throw everything off, sigh. Erythritol, here I come.

[Note: The good news is, you’ve got sugar/carb bloat. Every gram of carb carries FOUR molecules of water with it, and you ate a lot of carbs. Thai food made in restaurants here are positively loaded with hidden sugar, and never mind the noodles or the honey on top. 🙂 Go back on the straight and narrow and the weight and inches will be gone next week.

But yes, use your meter. If you have everything under control, are on maintenance AND are cooking for yourself, no need to meter. If you eat even one meal out though, or eat something with sugar at home like the gingerbread … use a test strip! Because when you see that spike on the meter, it will scare you right back to the path of truth — LOL]

Maintenance Round 2, Week 11 – Monday, September 19

Weight: 134 = down 1.25 pounds

Measurements:
Chest: 36.5” = down 1”
Waist: 33.75 = down .25”
Hips: 38” = down .25”

Meter Averages: No report

I am glad to be back down to my regular maintenance weight. My measurements are down also.  I didn’t take any meter readings last week but I have the glucose strips now and my ketostix were mostly 15s and 40s. Glad things are back to normal.

I made hot chocolate using 85% dark chocolate, heavy cream and some erythritol sugar substitute. On different days I had a slice of homemade bread and also an ear of corn on the cob with lots of butter and sea salt. That was exciting! I sure love butter!

Maintenance Round 2, Week 12 – Monday, September 26

Weight: 139 = up 5 pounds

Measurements:
Chest: 36.75” = up .25”
Waist: 34.5 = up .75”
Hips: 38.5” = up .5”

Meter Averages:
– 7 day: 93
– 14 day: 93
– 30 day: 101

I was up all over this week. I find it difficult to say “no” to certain things or in certain circumstances. This is one reason I had gained 40 pounds in the first place. I’ll keep working on eating better. I did reinstitute the glucose meter which should help.

[Note: It will help, but I’m afraid that’s insufficient.  It’s time for you to go back on Protocol. Things are not moving in the right direction for you, and it’s time to nip it in the bud and get your metabolism to handle regular food better. Please begin tomorrow. You know the drill. :)]

Protocol Round 3, Week 1, Day 3 (I unofficially started two days ago)

Weight: 136.25 = down 1.75 pounds

Measurements:
Chest: 36.75” = down 0”
Waist: 34.5 = down .5”
Hips: 38” = down .5”

Lunch:
1 jumbo egg
Salad:
2 oz spinach
4 oz zucchini
2 tsp coconut aminos

Dinner:
4.25 oz tilapia
2.25 oz 70% lean ground beef
0.25 oz beef tallow
10 oz broccoli
2 oz. kale
1 oz. tomatoes
3 oz kohlrabi
2 oz. chicken broth
1.25 oz. Colby jack cheese
0.5 oz potato chips

FitDay Stats:
Total Calories: 763
Fat: 49.8 grams (59 %)
Protein: 58.2 grams (30 %)
Carbohydrates: 20.6 (11 %)

Ketostix: – 15

Blood Glucose:
– Fasting: 85
– 1 hour pp: 118 (dinner)
– 2 hour pp: 104 (dinner)

What a nice change today. My ketostix was 15 and I lost all over. Wednesdays are busy days for me so dinner is my big meal. It’s good to be on Protocol again.

Protocol Round 3, Week 1, Day 4

Weight: 133.25 = down 3 pounds

Lunch:

7.25 oz ground turkey

2 1/8 oz hard goat cheese

0.25 oz beef tallow

10 oz broccoli

2 oz. kale

1 oz. tomatoes

3 oz yellow snap beans

.5 oz onion

2 oz. chicken broth

0.5 oz rice crackers

Dinner:

1 medium egg

Salad:

3 oz spinach

3 tsp coconut aminos

FitDay Stats:

Total Calories: 776

Fat: 50.1 grams (58 %)

Protein: 57.5 grams (30 %)

Carbohydrates: 23.8 (12 %)

Ketostix: – 15

Blood Glucose:
– Fasting: 92

– 1 hour pp: 101 (lunch)
– 2 hour pp:  95 (lunch)

I was pleased to see I lost 3 pounds today. I am back down to the weight I should be at. My pants are even slightly loose. It is so nice to be able to eat so much broccoli, yum!

[Note: Fantastic! Good to see that going off the straight and narrow caused only a temporary glitch that righted itself once you  got back to eating well.  :)]

Booklover has reached her goal. Her metabolism is healed, she’s lost forty pounds in fat  and inches, and she has kept it all off despite vastly increased calories. I hope she’s proud of herself, because I’m certainly proud of her! Here is her farewell note to our community:

Dear SugarFree and Readers,

It is with joy that I have returned to my Maintenance weight of 134 pounds. Actually now it is 132.75, so I have even lowered it. How wonderful!

It is with sadness that I conclude my public posting on my thread at this time. Due to family obligations I just cannot maintain focused on this topic at this point in life.

SugarFree has been guiding me now for six months with her wisdom about food, nutrition and cooking. If she ever shares a recipe with you, please be sure to write it down. It will be well worth eating. She’s the best!

SugarFree thank you for all your help achieving my weight loss goal. I’ve lost forty pounds! It is hard for me to believe I am so slim. My head still doesn’t believe it. I never thought it possible at my age to successfully lose and keep off weight. The application of your protocol has changed my mind and my family. I’m sure this program has extended my life and the lives of my family by several years. There is no way to truly thank you!

I intend to follow the posts on this site to read about the good things happening for others. And I’ve sent SugarFree a ‘template’ to add to the new recipe thread she’s about to create.

One of the biggest gifts SugarFree has developed in me is the desire to really cook. I never really thought I could, and now I find that I can. Please take the opportunity while implementing Protocol and Maintenance to expand your cooking repertoire. There are many sites and groups online waiting to assist you. Learning to cook well is the only way to really stick to SugarFree’s plan for a lifetime. You will be glad you did!

Booklover