Alison will join us on Monday, July 15, but you can read about her now.
Alison’s Introduction:
Hi, Everyone. I am 39, 5′ 5″ and weigh 136 pounds, which doesn’t sound bad but I’m carrying excess fat around my middle. The new medical term for this is TOFI: Thin Outside, Fat Inside. I have always been athletic but despite regular exercise I gained weight easily and began to cut calories in an effort to lose it. Over the years I ate a low carb, low-fat, low-calorie diet and continued to increase my exercise as my body used fewer and fewer calories. I was confused and frustrated by my slowing metabolism yet fearful of gaining weight if I exercised less or ate more. I felt trapped, hungry and exhausted. I was searching for answers when I found SugarFree’s blog.
My metabolic test results show that I’m hypothyroid and insulin resistant. My leptin levels show someone who is starving. SugarFree has helped me recognize that these harmful conditions are a result of me depriving my body of the nutrients and calories it needs to function in a healthy way.
I am ready to restore my metabolism and nourish my body! I hope some day that food and exercise will be things I enjoy rather than things that control me. I am looking forward to having increased energy for the things I love most about life: my husband and five children.
Maintenance Round 1, Week 1, Day 1 – 7/15
Weight: 135.5 pounds
Measurements:
Bust: 33.5″
Waist: 31.5″
Hips: 39.75″
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP: 76
2-hour PP: 84
The kids and I went to the lake today and I had to pack my meal. It was a little tricky coordinating everything and I forgot a bit of my meal in the fridge. I am sure it will get easier as I get the hang of things!
[Note: Welcome, Alison – it will, and you will. :)]
Maintenance Round 1, Week 1, day 2 – 7/16
Weight: 135.5 = no change
Ketostix: Negative
Blood Glucose:
Fasting: 95
1–hr PP: 98
2–hr PP: 90
It was more challenging than I had anticipated to finish my meal, but I did it! I feel good so far this afternoon.
Maintenance Round 1, week 1, day 3 – 7/17
Weight: 135.5 = no change
Ketostix: trace
Blood Glucose:
Fasting: 84
1-hr PP: 89
2-hr PP: 104
I received a one gallon bucket of duck fat from a delivery service today. A couple of months ago I would have never considered such a purchase! It looks like my blood sugar didn’t respond well to the second ounce of carbs 🙁
[Note: That’s true Alison (and good for you for catching that), but what’s great about Protocol is that not only do you now have a magic window into how food affects you, you can also try again in another few days or a week or so. Since you’re always improving, what you couldn’t eat successfully today, you will very likely be able to do another day. :D]
Maintenance Round 1, Week 1, day 4 – 7/18
Weight: 133.5 = no change
Ketostix= negative
Blood Glucose:
Fasting: 86
1-hr PP: 92
2-hr PP: 94
I didn’t feel well today. SugarFree helped me understand that I am going through carb. detox. and should start to feel better next week.
Maintenance Round 1, Week 1, day 5 – 7/19
Weight: 133.1 = down 2.4 pounds
Ketostix: trace
Blood Glucose:
Fasting: 84
1-hr PP: 97
2-hr PP: 88
I really enjoyed my meal today and am feeling good!
Maintenance Round 1, Week 1, day 6 – 7/20
Weight: 131.8 = down 1.3 pounds
Ketostix: small
Blood Glucose
Fasting: 92
1-hr PP: 92
2-hr PP: 102
Last night a few hours after eating I was hungry and brain fog set in. My body doesn’t seem to be recognizing fat as a fuel source. After years of a low-fat diet I shouldn’t expect my body to recover in a week. I know it will get there, it’s just hard to be patient! I tried two ounces of brown rice and my 2-hr PP was a bit high. Again, its only been a week, progress will come 🙂
[Note: Lisa, the reason you got hungry after eating a big meal and brain fog and elevated 2-hr PP are related. The rice caused a glucose spike, which caused an insulin spike, which caused your blood sugars to plummet a few hours after eating. Symptoms? Hunger, fatigue and brain fog! It had nothing to do with ‘not recognizing fat as a fuel source’. :)]
Maintenance Round 1, Week 1, day 7 – 7/21
Weight: 131.3 = down .5 pound
Ketostix: trace
Blood Glucose
Fasting: 93
1-hr PP: 94
2-hr PP: 87
After all my complaining, last night I felt better than I have in days. Today I feel good and enjoyed my meal. I left starchy carbs out of my menu and my glucose readings are better.
Maintenance Round 1, Week 2, day 1 – 7/22
Weight: 131.4 = up .1 pound
Measurements:
Bust: 33.5″ = no change
Waist: 30.5″ = down 1″
Hips: 39.25″ = down .5″
Ketostix: small
Blood Glucose:
Fasting: 87
1-hr PP: 98
2-hr PP: 90
I felt good again last night and this morning. I am excited to see a decrease in weight and measurements even with a big increase in my caloric intake!
[Note: What? You lost fat and weight while eating excess calories and no longer exercising? Don’t you know that’s impossible? LOL]
Maintenance Round 1, Week 2, Day 2 – 7/23
Weight: 132.3 = up .9 pound
Ketostix: Small
Blood Glucose:
Fasting: 83
1-hr PP: 101
2-hr PP: 108
I can’t for the life of me figure out why my glucose readings are so high!
[Note: That’s easy! You’ve had artificially lowered readings due to the excess insulin your pancreas was pumping out 24/7. Looks like it finally got the message (it takes a week or two but it always does) that so much insulin is no longer necessary, and now you are getting a look at your *true* readings. Eventually, these will go back down, but this time the lowered numbers will be for real. :)]
On the up-side, I tried roasted Kale today and it was delicious!
Maintenance Round 1, Week 2, Day 3 – 7/24
Weight: 131.7 = down .6 pound
Ketostix: small
Blood Glucose:
Fasting: 89
1-hr PP: 99
2-hr PP: 100
I enjoyed my meal today, my PP blood sugars are coming down, and I feel good.
Maintenance Round 1, Week 2, Day 3 – 7/25
Weight: 130.1 = down 1.6 pounds
Ketostix: small
Blood Glucose:
Fasting: 86
1 – hr PP: 100
2 – hr PP: 98
It’s fun to see the scale drop, especially when I know I am improving my health in the process! I enjoyed my meal, but didn’t feel as full as usual after eating. My PP blood sugars are still on their way down, progress is rewarding!
[Note: One sure sign that your metabolism is rising and getting better is being able to eat a Maintenance meal without feeling full – or even feeling you could eat a bit more. It means that your body is now utilizing the food you eat to bring you energy and nourishment, instead of storing it as fat. And the more you eat, the more your body will use: to burn excess fat and to start building lean muscle mass again. It took three weeks to get here, but you are truly on the mend. :D]
Maintenance Round 1, Week 2, Day 5 – 7/26
Weight: 131 = up .9 pound
Ketostix: small
Blood Glucose:
Fasting: 83
1 – hr PP: 86
2 – hr PP: 96
I had lots of energy last night and was able to get a lot of work done around the house. It took me nearly an hour to eat today, did that affect my glucose readings?
[Note: It might have, but it’s impossible to say for sure without knowing exact times.]
Maintenance Round 1, Week 2, Day 6 – 7/27
Weight: 130.9 = down .1 pound
Ketostix: small
Blood Glucose:
Fasting: 81
1-hr PP: 98
2-hr PP: 99
Today was a busy day with a lot of activity. I felt great most of the day but was really
hungry by the time evening rolled around.
Maintenance Round 1, Week 2, Day 7 – 7/28
Weight: 130.1 = down .8 pound
Ketostix: moderate
Blood Glucose:
Fasting: 87
1-hr PP: 97
2-hr PP: 99
I feel good and enjoyed my meal.
Maintenance Round 1, Week 3, Day 1 – 7/29
Weight: 129.6 = down .5 pound
Measurements:
Bust: 33.5 = no change
Waist: 29.5 = down 1″
Hips: 39.25 = no change
Ketostix: moderate
Blood Glucose:
Fasting: 80
1-hr PP: 87
2-hr PP: 102
I’m pleased by my continued weight and fat loss while on Maintenance :).
Maintenance Round 1, Week 3, Day 2 – 7/30
Weight: 131 = up 1.4 pounds
Ketostix: small
Blood Glucose:
Fasting: 78
1-hr PP: 101
2-hr PP: 98
I am enjoying an increase in energy and was able to work in the garden and get a lot of chores done around the house yesterday.
Maintenance Round 1, Week 3, Day 3 – 7/31
Weight: 130.3 = down .7 pound
Ketostix: small
Blood Glucose:
Fasting: 79
1-hr PP: 108
2-hr PP: 107
I felt great today and really enjoyed my meal. I can’t think of many things more pleasant than eating avocado and sour cream and losing weight in the process!
Maintenance Round 1, Week 3, Day 3 – 8/1
Weight: 130.3 = no change
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hr PP: 89
2-hr PP: 100
I have been feeling so well on Protocol! The first two weeks were physically challenging but it is nice to have so much energy. I am getting more accustomed to the idea of eating once a day. My meal seemed really large today, and I forgot to eat my potato.
Maintenance Round 1, Week 3, Day 5 – 8/2
Weight: 129.8 = down .5 pound
Ketostix: moderate
Blood Glucose:
Fasting: 74
1-hr PP: 98
2-hr PP: 87
I feel good and continue to have good energy. Before starting Protocol my gums were chronically inflamed and would bleed easily when I flossed. I have had this issue for many years and the hygienist could never find a solution. After just a few weeks on Protocol this is no longer a problem and my gums are healthy – yay!! I am also happy with my glucose readings today!
[Note: Alison, the gum inflammation was caused by internal inflammation. Some of that was from excess adipose fat, and some was caused by the foods you were eating (and not eating), as well as from a lack of animal fat. I’m happy to hear the healing is happening for you on many levels, inside and out. :D]
Maintenance Round 1, Week 3, Day 6 – 8/3
Weight: 129.2 = down .6 pound
Ketostix: small
Blood Glucose:
Fasting: 86
1-hr PP: 75
2-hr PP: 90
I felt a little sorry for myself while the rest of my family was devouring pizza this evening. I was able to remember the big picture and remind myself that my health is in a much better place today because of Protocol than it was a month ago.
[Note: Alison, don’t sit on the pizza sidelines – jump right in. Suggest a pizza party weekend after next — as brunch, not as dinner. Then, send a pizza recipe (including dough) in for tweaking well in advance. That’s right – you’re going to *make* a pizza from scratch! You’ll never eat store-bought again. 🙂 You’ll eat a couple of small pieces with lots of veggies on it and on the side, but there’s no reason not to enjoy yourself with your family. It’s all in the timing, and the willingness to cook.]
Maintenance Round 1, Week 3, Day 7 – 8/4
Weight: 128.8 = down .4 pound
Ketostix: moderate
Blood Glucose:
Fasting: 81
1-hr PP: 79
2-hr PP: 83
Yesterday a friend said, “You are looking so trim, have you been exercising a lot?” I stuttered out something like, ” Uh well, just eating healthfully and playing outside with the kids.” I just wasn’t sure how to tell her that I haven’t done a workout in two months and that I eat large quantities of fat every day :).
[Note: So here’s what you say next time: “I have lost weight and inches, thank you for noticing. Once I learned we’ve all been lied to about why we gain weight and how to lose it, and what’s *really* healthy, I stopped exercising. stopped eating sugar – and started eating tons of good calories and fat. Anyone can do it – it’s easy!” LOL]
Maintenance Round 1, Week 4, Day 1 – 8/5
Weight: 129.2 = up .4 pound
Measurements:
Bust: 33″ = no change
Waist: 29″ = down .5″
Hips: 39.25″ = no change
I also lost another one inch from calves, knees, thighs and arms.
Ketostix: large
Blood Glucose:
Fasting: 84
1-hr PP: 88
2-hr PP: 84
I am excited about my blood glucose readings today!
Maintenance Round 1, Week 4, Day 2 – 8/6
Weight: 128.4 = down .8 pound
Ketostix: small
Blood Glucose:
Fasting: 84
1-hr PP: 94
2-hr PP: 104
My sister asked me yesterday how things were going on Protocol. She commented that I seemed to have more energy and she no longer saw signs of physical exhaustion that she had noticed in me before starting Protocol. It is interesting how we lose perspective on ourselves sometimes. When SugarFree told me that I was TOFI (Thin Outside, Fat Inside) I was skeptical and silently congratulated myself on being more fit than she thought I was. These last few weeks as I have recorded my weight and measurements I learned how much lean muscle mass I’ve lost over these last few years, even though my *scale weight* decreased. Now I’m losing fat, not muscle. The sweater I was absolutely certain had shrunk fits beautifully again. :)]
[Note: You have lost well over 5% of your total body weight in just three weeks – almost all of it fat. Some water. No lean muscle mass. All by eating more than double the calories you ate prior to Protocol, and while eating a zillion times more fat. Maybe it’s time for you to tell your starving friends the truth. The friend you save may be your own. :)]
Maintenance Round 1, Week 4, Day 3 – 8/7
Weight: 129.6 = up 1.2 pounds
Ketostix: small
Blood Glucose:
Fasting: 84
1-hr PP: 86
2-hr PP: 90
Feeling good today, and enjoyed my meal.
Maintenance Round 1, Week 4, Day 4 – 8/8
Weight: 129.6 = no change
Ketostix: small
Blood Glucose:
Fasting: 79
1-hr PP: 75
2-hr PP: 80
I continue to feel well, and my meals keep me satisfied until late evening.
Maintenance Round 1, Week 4, Day 5 – 8/9
Weight: 129 = down .6 pound
Ketostix: moderate
Blood Glucose:
Fasting: 84
1-hr PP: 79
2-hr PP: 87
Feeling well as always, and my meal was very filling.
Maintenance Round 1, Week 4, Day 6 – 8/10
Weight: 128.4 = down .6 pound
Ketostix = moderate
Blood Glucose:
Fasting: 84
1-hr PP: 88
2-hr PP: 84
I feel well and have good energy.
Maintenance Round 1, Week 4, Day 7 – 8/11
Weight: 128 = down .4 pound
Ketostix: small
Blood Glucose:
Fasting: 81
1 hr PP: forgot
2 hr PP: 86
My meal was extremely filling today and I stayed full until bed time.
Maintenance Round 1, Week 5, Day 1 – 8/12
Weight: 129.2 = up 1.2 pounds
Measurements:
Bust: 33″ = no change
Waist: 28.5″ = down .5″
Hips: 38.75″ = down .5″
Additional fat losses from arms, thighs, and calves was .75″
Ketostix: small
Blood Glucose:
Fasting: 81
1-hr PP: 95
2-hr PP: 98
I am happy to see continued fat loss around my waist and hips! I’m traveling Tuesday and Wednesday, and will add them to my Thursday report when I return.
Maintenance Round 1, Week 5, Day 2 – 8/13
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hr PP: 78
2-hr PP: 74
I was excited to be on vacation with my family. I prepared all of my maintenance meals ahead and brought them with me.
Maintenance Round 1, Week 5, Day 3 – 8/14
Ketostix: small
Blood Glucose:
Fasting: 88
1-hr PP: 81
2-hr PP: 75
Why is my fasting glucose is higher than the previous day’s two-hour PP when I haven’t eaten anything in the meantime.
[Note: Blood sugars go up and down throughout the day (and night-time, too), depending on what your body needs. If you’ve done strenuous exercise the day before, or walked a lot, your cortisol will rise, which will (temporarily) depress your insulin, which will allow your glucose to rise. Nothing to worry about. :)]
Maintenance Round 1, Week 5, Day 4 – 8/15
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hr PP: 85
2-hr PP: 81
After several days of outdoor activity I was extra hungry at meal time today!
Maintenance Round 1, Week 5, Day 5 – 8/16
Weight: 127.5 = down 1.7 pounds
Ketostix: small
Blood Glucose:
Fasting: 84
1-hr PP: 89
2-hr PP: 94
I’m feeling really well on Protocol and am happy making so much progress. Thank you, SugarFree!
[Note: Alison, you’ve done all the work, but I’m really happy for you. 😀 Isn’t it nice to know how well you can do on your own, even on vacation?]
Maintenance Round 1, Week 5, Day 6 – 8/17
Weight: 127.5 = no change
Ketostix: trace
Blood Glucose:
Fasting: 84
We went to visit my parents for the day and I forgot my glucose meter. That’s disappointing; it is rewarding for me to see my glucose readings and know how my body has responded to my menu.
Maintenance Round 1, Week 5, Day 7 – 8/18
Weight: 128.7 = up 1.2 pounds
Ketostix: small
Blood Glucose:
Fasting: 87
1-hr PP: 83
2-hr PP: 83
My meal included tomatoes, zucchini and lettuce from our garden – what a delicious treat!
Maintenance Round 1, Week 6, Day 1 – 8/19
Weight: 128.5 = down .2 pound
Measurements:
Bust: 33″ = no change
Waist: 28.5″ = no change
Hips: 38.75″ = no change
Additional fat loss from calves, arms and thighs = .25″
Ketostix: small
Blood Glucose:
Fasting: 84
1-hr PP: 88
2-hr PP: 84
I hoped my measurements would be smaller today than last Monday, but that is just me being impatient. I have made a lot of progress in just five weeks on Protocol, my blood glucose readings today are proof of that!
[Note: Alison, the goal of the Maintenance phase is to – Maintain. 🙂 You’ve lost a lot of weight, fat and inches in just five short weeks. Over 5% of your total body weight! That’s a large amount, given how small you were to begin with. Now your body wants to coast and stay where it is. Maybe for a while, maybe for good. In another month or so you’ll be able to start weight lifting, and you’ll add muscle while losing a bit more fat. Of course, your weight will increase, but your clothing size will decrease. What a deal. :D]
Maintenance Round 1, Week 6, Day 2 – 8/20
Weight: 127.9 = down .6 pound
Ketostix: Small
Blood Glucose:
Fasting: 84
1-hr PP: 93
2-hr PP: 80
I felt like cheering when I saw my two-hour glucose reading! Today I ate strawberries for the first time on Protocol and my body knew what to do – use it for energy instead of storing it as fat!
Maintenance Round 1, Week 6, Day 3 – 8/21
Weight: 127.7 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 103
1-hr PP: 93
2-hr PP: 91
My fasting glucose was a bit high today.
Maintenance Round 1, Week 6, Day 4 – 8/22
Weight: 128.3 = up .5 pound
Ketostix: trace
Blood Glucose:
Fasting: 77
1-hr PP: 77
2-hr PP: 90
I felt hungrier than usual before I ate, but filled up quickly.
Maintenance Round 1, Week 6, Day 5 – 8/23
Weight: 128.8 = up .5 pound
Ketostix: small
Blood Glucose:
Fasting: 87
1-hr PP: 86
2-hr PP: 95
I am feeling achy and tired with a headache.
[Note: And you have an elevated 2-hr PP, too. Either you’re fighting something off, coming down with something – or you ate some hidden sugar. Feel better soon!]
Maintenance Round 1, Week 6, Day 6 – 8/24
Weight: 128 = down .8 pound
Ketostix: small
Blood Glucose:
Fasting: 81
1-hr PP: 111
2-hr PP: 97
I am feeling much better today. In fact I was so hungry I decided to eat five ounces of extra broccoli with my meal.
Maintenance Round 1, Week 6, Day 7 – 8/25
Weight: 127.8 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 85
1-hr PP: 85
2-hr PP: 87
I felt well today and my meal was satisfying.
Maintenance Round 1,Week 7, Day 1 – 8/26
Weight: 127.6 = down .2 pound
Measurements:
Bust: 33” = no change
Waist: 28.25” = down .25”
Hips: 38.5 ” = down .25”
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hr PP: 91
2-hr PP: 100
Good day.
Maintenance Round 1, Week 7, Day 2 – 8/27
Weight: 126.4 = down 1.2 pounds
Ketostix: small
Blood Glucose:
Fasting: 81
1-hr PP: 106
2-hr PP: 94
SugarFree said its time to increase my calories and I agree. My metabolism is improving rapidly and today for the first time in a very long time I ate over two thousand calories! Seeing my scale weight drop as well is amazing. 🙂
Maintenance Round 1, Week 7, Day 3 – 8/28
Weight: 126.3 = down .1 pound
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hr PP: 79
2-hr PP: 94
I felt well today and enjoyed my meal.
Maintenance Round 1, Week 7, Day 4 – 8/29
Weight: 127.8 = up 1.4 pounds
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hr PP: 96
2-hr PP: 76
I am happy with my glucose readings today!
Maintenance Round One, Week 7, Day 5 – 8/30
Weight: 127.5 = down .3 pound
Ketostix: small
Blood Glucose:
Fasting: 86
1-hr PP: 94
2-hr PP: 93
I enjoyed my meal and am feeling well.
Maintenance Round 1, Week 7, Day 6 – 8/31
Weight: 127.4 = down .1 pound
Ketostix: trace
Blood Glucose
Fasting: 89
1-hr PP: 94
2-hr PP: 93
I enjoyed my meal and had a great day at the lake with my family.
Maintenance Round 1, Week 7, Day 7 – 9/1
Weight: 125.9 = down 1.5 pounds
Ketostix: trace
Blood Glucose:
Fasting: 81
1-hr PP: 82
2-hr PP: 76
I felt well today.
Maintenance Round 1, Week 8, Day 1 – 9/2
Weight: 126.9 = up 1 pound
Measurements:
Bust: 32.5″ = down .5″
Waist: 28″ = down .25″
Hips: 38.25″ = down .25”
Additional fat losses from arms, calves, and thighs: .5″
Ketostix: small
Blood Glucose:
Fasting: 75
1-hr PP: 87
2 hr PP: 90
Feeling well on Protocol and am happy with my measurements today.
[Note: You should be happy with an additional loss of 1.5 inches two months into Maintenance – and that’s with eating about 2,000 calories a day. 🙂 With this intense fat loss, you may gain some water weight in the next few days as your body compensates for the loss by placing water into the fat cells. It won’t last long.]
Maintenance Round 1, Week 8, Day 2 – 9/3
Weight: 128.4 = up 1.5 pounds
Ketostix: trace
Blood Glucose:
Fasting: 87
1-hr PP: 90
2-hr PP: 89
Slept well last night, and feel great!
Maintenance Round 1, Week 8, Day 3 – 9/4
Weight: 127.4 = down 1 pound
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hr PP: 86
2-hr PP: 92
Maintenance Round 1, Week 8, Day 4 – 9/5
Weight: 127.8 = up .8 pound
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hr PP: 89
2-hr PP: 86
I ate two ounces of starchy carbs today and I am glad to see my meter readings were good.
Maintenance Round 1, Week 8, Day 5 – 9/6
Weight: 127.4 = down .1 pound
Ketostix: small
Blood Glucose:
Fasting: 84
1-hr PP: 76
2-hr PP: 84
I really enjoyed eating blueberries and cream today!
Maintenance Round 1, Week 8, Day 6 – 9/7
Weight: 127.3 = down .1 pound
Ketostix: trace
Blood Glucose:
Fasting: 84
1-hr PP: 88
2-hr PP: 93
Felt great today and easily made it to meal time without feeling hungry.
Maintenance Round 1, Week 8, Day 7 – 9/8
Weight: 128 = up .7 pound
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hr PP: 86
2-hr PP: 91
Felt well today.
Maintenance Round 1, Week 9, Day 1 -9/9
Weight: 127.4 = down .6 pound
Measurements:
Bust: 32.5 = no change
Waist: 28 = no change
Hips: 38.5 = up .25″
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hr PP: 90
2-hr PP: 85
I have completed eight weeks of Protocol and feel grateful for what I have learned and accomplished!
Maintenance Round 1, Week 9, Day 2 – 9/10
Weight: 128.6 = up 1.2 pounds
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hr PP: 86
2-hr PP: 92
Felt well today.
Maintenance Round 1, Week 9, Day 3 – 9/11
Weight: 128.6 = no change
Ketostix: trace
Blood Glucose:
Fasting: 93
1-hr: 91
2-hr: 90
I felt a little off this morning, but felt better as the day progressed. I will be traveling for the next couple of days and will post again on Monday.
Maintenance Round 1, Week 9, Day 5 – 9/12
Weight: 128.6 = no change
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hr PP: 91
2-hr PP: 90
Up early and on the road driving all day. I packed all my meals before we left and ate in the car. 🙂
Maintenance Round 1, Week 9, Day 5 – 9/13
Ketostix: small
Blood Glucose:
Fasting: 109
1-hr PP: 84
2-hr PP: 110
Today required a lot of physical and emotional energy as we dropped our oldest daughter off at college nearly a thousand miles away. My meter readings were high today!
[Note: Totally stress-related (very normal under the circumstances) and nothing to worry about. :)]
Maintenance Round 1, Week 9, Day 6 – 9/14
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 94
2-hr PP: 88
Still traveling.
Maintenance Round 1, Week 9, Day 7 – 9/15
Weight: 125.7 = down 2.9 pounds
Ketostix: small
Blood Glucose:
Fasting: 94
1-hr PP: 102
2-hr PP: 98
Maintenance Round 1, Week 10, Day 1 – 9/16
Weight: 127.1 = up 1.4 pounds
Measurements:
Bust: 32.5″ = no change
Waist: 28″ = no change
Hips: 38.25″ = no change
Ketostix: small
Blood Glucose:
Fasting: 93
1-hr PP: 96
2-hr PP: 91
I have been forgetting to take inositol in the mornings. I will be more consistent and hope that helps lower my fasting glucose.
[Note: Alison, a few important things to keep in mind. First, your fasting glucose is FINE. Very, very slightly elevated from the stress of helping your daughter fly the nest, but still well within normal range. Second, it is severely insulin resistant and obese people who eliminate Inositol in their urine – which is not you. Third, Inositol is not a drug that lowers blood sugars. Like molasses, inositol helps insulin be more efficient (which means you don’t need to produce to remove glucose from your blood stream and deliver it to your muscle cells – always a good thing) — and your insulin is now very efficient. No need to continue taking it at all. Put it away and save it in case you ever need it again, which is doubtful. :D]
Maintenance Round 1, Week 10, day 2 – 9/17
Weight: 127.1 = no change
Ketostix: trace
Blood Glucose:
Fasting: 98
1-hr PP: 96
2-hr PP: 97
For the first time I can say I enjoyed eating liver. I didn’t think this day would ever come! 🙂
[Note: Woo-hoo! (secret: it always does. :D)]
Maintenance Round 1, Week 10, Day 3 – 9/18
Weight: 126.8 = down .3 pound
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hr PP: 88
2-hr PP: 101
SugarFree worked with me today to teach me how to help normalize my cortisol levels so that I can develop a healthful sleep pattern.
Maintenance Round 1, Week 10, Day 4 – 9/19
Weight: 126.8 = no change
Ketostix: trace
Blood Glucose:
Fasting: 87
1- hr PP: 88
2-hr PP: 83
Happy to see good meter readings today!
Maintenance Round 1, Week 10, Day 5 – 9/20
Weight: 126.6 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 84
1-hr PP: 81
2-hr PP: 102
Felt well today and enjoyed my meal.
Maintenance Round 1, Week 10, Day 6 – 9/21
Weight: 126 = down .6 pound
Ketostix: small
Blood Glucose:
Fasting: 86
1-hr PP: 81
2-hr PP: 92
Went to an evening gathering where there was lots of food served… I drank lots and lots of water!
Maintenance Round 1, Week 10, Day 7 – 9/22
Weight: 126.9 = up .9 pound
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hr PP: 111
2-hr PP: 114
I ate two and a half ounces of starchy carbs today.
[Note: It’s not the amount, it’s the composition – and what it followed. Yesterday you also ate ‘two ounces of carbs’ – fruit. No problem there. But you followed that with over two ounces today of white rice (which, unlike brown rice converts to glucose very quickly!), and that was too much for your insulin to handle.]
Maintenance Round 1, Week 11, Day 1 – 9/23
Weight: 127.3 = up .4 pound
Measurements:
Bust: 32.5″ = no change
Waist: 27.75″ = down .25″
Hips: 38.25″ = no change
Ketostix: trace
Blood Glucose:
Fasting: 87
1-hr PP: 86
2-hr PP: 94
I am feeling well.
Maintenance Round 1, Week 11, Day 2 – 9/24
Weight: 126.5 = down .6 pound
Ketostix: trace
Blood Glucose:
Fasting: 100
1-hr PP: 88
2-hr PP: 91
Fighting off a bit of a sore throat.
Maintenance Round 1, Week 11, Day 3 – 9/25
Weight: 127 = up .5 pound
Ketostix: moderate
Blood Glucose:
Fasting: 81
1-hr PP: 91
2-hr PP: 94
Felt better today. I had six hours of uninterrupted sleep last night!
Maintenance Round 1, Week 11, Day 4 – 9/26
Weight: 125.7 = down 1.3 pounds
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hr PP: 105
2-hr PP: 100
I ate butter and sour cream today. Before Protocol I had a mild reaction to dairy (I thought I was allergic, but clearly not). Today I didn’t have any issues whatsoever!
[Note: I often hear from new Participants that they are ‘allergic’ to dairy, gluten, fat, and a whole host of other foods. They are not. First, true allergies are rare, and second, what they are often experiencing is the whole cascade of problems that stem from insulin resistance and from eating sugar. Fix the former, give up the latter — and all the ‘allergies’ miraculously disappear. :D]
Maintenance Round 1, Week 11, Day 5 – 9/27
Weight: 126.6 = up .9 pound
Ketostix: small
Blood Glucose:
Fasting: 87
1-hr PP: 85
2-hr PP: 95
I felt well today.
Maintenance Round 1, Week 11, Day 6 – 9/28
Weight: 126.5 = down .1 pound
Ketostix: small
Blood Glucose:
Fasting: 87
1-hr PP: 89
2-hr PP: 94
I enjoyed my meal but didn’t feel full after eating. I continue to be amazed at my increased metabolism.
Maintenance Round 1, Week 11, Day 7 – 9/29
Weight: 126.3 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 103
2-hr PP: 100
My fasting glucose was a bit high this morning.
Maintenance Round 1, Week 12, Day 1 – 9/30
Weight: 127.5 = up 1.2 pounds
Measurements:
Bust: 32.5″ = no change
Waist: 28″ = up .25″
Hips: 38.5 = up .25″
Ketostix: small
Blood Glucose:
Fasting: 99
1-hr PP: 93
2-hr PP: 106
My two-hour PP was higher than I would like.
Maintenance Round 1, Week 12, Day 2 – 10/1
Weight: 126.8 = down .7 pound
Ketostix: negative
Blood Glucose:
Fasting: 96
1-hr PP: 94
2-hr PP: 87
SugarFree added additional fat and veggies to my menu. I’m up to 2500 calories and I’m feeling nice and full today!
Maintenance Round 1, Week 12, Day 3 – 10/2
Weight: 138.6 = up 1.8 pounds
Ketostix: small
Blood Glucose:
Fasting: 87
1-hr PP: 107
2-hr PP: 81
I am still feeling well-fed. I could have gone another few hours today before being hungry.
Maintenance Round 1, Week 12, Day 5 – 10/3
Ketostix: small
Weight: 127.8 = down .8 pound
Blood Glucose:
Fasting: 90
1-hr PP: 91
2-hr PP: 92
It is amazing to have my hunger satisfied for an entire twenty-four hours. I never thought such a thing was possible!
[Note: This means you are now completely ketone-adapted, which is why your ketostix readings are small or trace. Your body now knows how to utilize every single molecule of fat you ingest or burn from stores, without losing any in the process. So if you ‘fast’ for a day, no problem – you are now running on fat as your main source of fuel, and as long as you have any in storage, it will simply take what it needs to keep you going. Even if you workout, as I do, in a fasted state. And for readers who still (erroneously) believe you need to be in ‘ketosis’ to burn fat – here’s the proof that it’s a myth. As long as you’re ketone-adapted, you’re burning fat (ingested and/or stored) while eating a good amount of starchy carbs without any need for ketosis, which only puts unnecessary strain on the liver.]
Maintenance Round 1, Week 12, Day 5 – 10/4
Weight: 129 = up 1.2 pounds
Ketostix: small
Blood Glucose:
Fasting: 81
1-hr PP: 84
2-hr PP: 78
I slept soundly last night. My meter readings were great today – and that was while eating onions, snow peas and dark chocolate!
Maintenance Round 1, Week 12, Day 6 – 10/6
Weight: 127.5 = down 1.5 pounds
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hr PP: 87
2-hr PP: 84
Still sleeping well and feeling increasingly energetic.
Maintenance Round 1, Week 12, Day 7 – 10/7
Weight: 128.1 = up .6 pound
Ketostix: trace
Blood Glucose:
Fasting: 81
1-hr PP: 77
2-hr PP: 88
Felt well again today. Again I am amazed at my body’s new ability to feel satisfied and stable many hours after eating. Before protocol I literally needed to eat every 2-3 hours to keep myself from feeling as though I was going to crash.
Maintenance Round 1, Week 13, Day 1 – 10/7
Weight: 128.8 = up .7 pound
Measurements:
Bust: 32.5″ = no change
Waist: 28″ = no change
Hips: 38.5″ = no change
Ketostix: small
Blood Glucose:
Fasting: 87
1-hr PP: 93
2-hr PP: 92
Felt well today. And a new reality: despite having eaten 2500 calories every day all last week without doing even a minute of ‘exercise’ – I have regained absolutely nothing. Not even an eighth of an inch in fat. Calories In, Calories Out? Busted.
Maintenance Round 1, Week 13, Day 2 – 10/8
Weight: 128.5 = down .3 pound
Ketostix: small
Blood Glucose:
Fasting: 88
1-hr PP: 93
2-hr PP: 97
I slept like a log for seven hours straight last night!
Maintenance, Round 1, Week 13, Day 3 – 10/9
Weight: 129 = up .5 pound
Ketostix: small
Blood Glucose:
Fasting: 90
1-hr PP: 87
2-hr PP: 79
Today was a good day; I got a lot accomplished.
Maintenance Round 1, Week 13, Day 3 – 10/10
Weight: 129.8 = up. .8 pound
Blood Glucose:
Fasting: 90
1-hr PP: 93
2-hr PP: 91
Felt very full after my meal.
Maintenance Round 1, Week 13, Day 5 – 10/11
Weight: 128.6 = down 1.2 pounds
Ketostix: small
Blood Glucose:
Fasting: 97
1-hr PP: 92
2-hr PP: 93
I ate white rice today instead of the brown rice on my menu because it’s all I had on hand. Although I prefer brown rice for its nutritional value, I was happy to see that my insulin was able to handle the starchy white rice.
[Note: Brown rice is every bit as ‘starchy’ as white rice – it just takes a bit longer to convert to glucose than does the white. :)]
Maintenance Round 1, Week 13, Day 6 – 10/12
Weight: 128.5 = down .1 pound
Ketostix: trace
Blood Glucose:
Fasting: 97
1-hr PP: 94
2-hr PP: 96
I ate three ounces of starchy carbs today. It was exciting to be able to eat what felt like an actual serving of carbs instead of a few bites!
Maintenance Round 1, Week 13, Day 7 – 10/13
Weight: 127.5 = down 1.1 pounds
Ketostix: small
Blood Glucose:
Fasting: 90
1-hr PP: 102
2-hr PP: 89
I felt well today and enjoyed my meal.
Maintenance Round 1, Week 14, Day 1 – 10/14
Weight: 130.7 = up 3.2 pounds
Measurements:
Bust: 33″ = up .5″
Waist: 29″ = up 1″
Hips: 38.75″ = up .25″
Ketostix: trace
Blood Glucose:
Fasting: 91
1-hr PP: 93
2-hr PP: 88
I slept well last night and felt well today. And SugarFree has assured me the weight/inches gain is just water and bloat and will soon go.
Maintenance Round 1, Week 14, Day 2 – 10/15
Weight: 130 = down .5 pound
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hr PP: 90
2-hr PP: 96
Feel fine today.
Maintenance Round 1, Week 14, Day 3 – 10/15
Weight: 130.6 = up .6 pound
Ketostix: trace
Blood Glucose:
Fasting: 93
1-hr PP: 98
2-hr PP: 97
I miss peanut butter. I have successfully managed three months without one of my favorite foods. On the other hand, since beginning Protocol I am eating a lot of wonderful things that are full of fat, calories and flavor!
[Note: So – add some peanut butter to the mix. About two ounces once a week to start, as long as it’s all-natural with no added oils or sugars. Enjoy! :D]
Maintenance Round 1, Week 14, Day 4 – 10/17
Weight: 129.4 = down 1.2 pounds
Ketostix: trace
Blood Glucose:
Fasting: 91
1-hr PP: 100
2-hr PP: 103
Enjoyed blueberries and cream today!
Maintenance Round 1, Week 14, Day 5 – 10/18
Weight: 129.1 = down .3 pound
Ketostix: trace
Blood Glucose:
Fasting: 87
1-hr PP: 98
2-hr PP: 96
I am feeling well and enjoyed a delicious meal – with peanut butter – today!
Maintenance Round 1, Week 14, Day 6 – 10/19
Weight: 129.5 = up .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 87
1-hr PP: 78
I ran an errand that took longer than expected and wasn’t able to take my 2-hr PP reading.
Maintenance Round 1, Week 14, Day 7 – 10/20
Weight: 129.6 = up .1 pound
Ketostix: small
Blood Glucose:
Fasting: 97
1-hr PP: 93
2-hr PP: 110
My meter readings were high today.
Maintenance Round 1, Week 15, Day 1- 10/21
Weight: 130.3 = up .7 pound
Measurements:
Bust: 33″ = no change
Waist: 28.5″ = down .5″
Hips: 38.75= no change
Ketostix: trace
Blood Glucose:
Fasting: 95
1-hr PP: 93
2-hr PP: 118
High meter readings again today. I am fighting off a sore throat.
[Note: You may be (and I hope you feel better) — but the high readings are a direct result of what you’re putting IN your mouth with a fork. Flour on Saturday, followed by berries on Sunday, followed by peanut butter (even though you had some only three days ago) AND more flour today. Any one of those days would, by itself, have been fine — but your body is letting you that it’s on overload. You wisely omitted any starch/sweet carb in tomorrow’s menu, and your 2-hr PP should be much better as a result. When blood sugars rise in response to injury or illness, it’s the fasting number that usually goes up.]
Maintenance Round 1, Week 15, Day 2 – 10/22
Weight: 129.9 = down .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 102
1-hr PP: 89
2-hr PP: 96
Glucose readings are better today. Hopefully another day without starchy carbs will stabilize my blood sugars.
Maintenance Round 1, Week 15, Day 3 – 10/23
Weight: 131.3 = up 1.4 pounds
Ketostix: small
Blood Glucose:
Fasting: 100
1-hr PP: 86
2-hr PP: 88
Meter readings are good today as a result of eliminating starchy carbs.
Maintenance Round 1, Week 15, Day 4 – 10/24
Weight: 130.9 = down .4 pound
Ketostix: small
Blood Glucose:
Fasting: 91
1-hr PP: 99
2-hr PP: 87
Feel well today.
Maintenance Round 1, Week 15, Day 5 – 10/25
Weight: 130.6 = down .3 pound
Ketostix: small
Blood Glucose:
Fasting: 89
1-hr PP:91
2-hr PP: 104
My energy levels continue to improve – I have come a long way since beginning Protocol!
Maintenance Round 1, Week 15, Day 6 – 10/25
Weight: 130.6 = no change
Ketostix: small
Blood Glucose:
Fasting: 87
1-hr PP: 97
2-hr PP: 108
Feel well but my two-hour PP was high.
Maintenance Round 1, Week 15, Day 7 – 10/26
Weight: 130. 2 = down .4 pound
Ketostix: small
Blood Glucose:
1-hr PP: 104
2-hr PP: 97
Feel well.
Maintenance Round 1, Week 16, Day 1 – 10/27
Weight: 130.8 = up .6 pound
Measurements:
Bust: 33 = no change
Waist: 29 = up .5″
Hips: 39 = up .25″
Ketostix: small
Blood Glucose:
Fasting: 92
1-hr PP: 97
2-hr PP: 104
After SugarFree helped put all the puzzle pieces together we discovered I have the insulin resistant variant of PCOS known as Metabolic Syndrome XX – and have had it for a number of years. Metformin, here I come. 🙂
Maintenance Round 1, Week 15, Day 2 – 10/29
Weight: 130.8 = no change
Ketostix: small
Blood Glucose:
Fasting: 86
1-hr PP: 97
2-hr PP: 97
No starchy carbs in my meal today meant better meter readings.
Maintenance Round 1, Week 15, Day 3 – 10/30
Weight: 131.6 = up .8 pound
Ketostix: trace
Blood Glucose:
Fasting: 84
1-hr PP: 97
2-hr PP: 104
Continue to have high two-hour PP readings.
[Note: As we’ve discussed, a prime symptom of MSXX.]
Maintenance Round 1, Week 15, Day 4 – 10/31
Weight: 130.6 = down 1 pound
Ketostix: trace
Blood Glucose:
Fasting: 104
1-hr PP: 97
2-hr PP: 98
Looking at all the Halloween candy – and reminding myself that none of it is worth the price my body will pay if I eat it.
Maintenance Round 1, Week 15, Day 5 – 11/1
Weight: 131.4 = up .8 pound
Ketostix: small
Blood Glucose:
Fasting: 91
1-hr PP: 98
2-hr PP: 97
Feel well, and sleeping well at night.
Maintenance Round 1,Week 15, Day 6 – 11/2
Weight: 131.4 = down .2 pound
Ketostix: moderate
Blood Glucose
Fasting: 83
1-hr PP: 96
2-hr PP: 94
Today was a busy day.
Maintenance Round 1, Week 15, Day 7 – 11/3
Weight: 130 = down 1.4 pound
ketostix: small
Blood Glucose:
Fasting: 89
1-hr PP: 85
2-hr PP: 92
Enjoyed my meal today.
Maintenance Round 1, Week 16, Day 1 – 11/4
Weight: 130.5 = up .5 pound
Measurements:
Bust: 33″ = no change
Waist: 29″ = no change
Hips: 39″ = no change
Ketostix : small
Blood Glucose:
Fasting: 92
1-hr PP: 84
2-hr PP: 89
I am so full today – I could hardly think about planning tomorrow’s menu 
Maintenance Round 1, Week 16, Day 2 – 11/5
Weight: 129.9 = down .6 pound
Ketostix: small
Blood Glucose:
Fasting: 87
1-hr PP: 87
2-hr PP: 90
Feel well today.
Maintenance Round 1, Week 16, Day 3 – 11/6
Weight: 130.3 = up .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 93
1-hr PP: 87
2-hr PP: 124
Aaacckk! Two hour meter reading is so high today!
[Note: Which means it is nothing! LOL. When you get an aberrant number like that out of the blue, and you eliminate the food (because you ate food you normally eat, at home, and not at a restaurant where there may have been hidden sugars), it’s a mistake. Could be you forgot to wash your hands after eating as thoroughly as usual. Or you had a bad test strip. Or it’s a new – and possibly bad – batch. Or you were stressed about something. Or you just finished exercising or even walking the dog. In other words, it’s a number that has nothing to do with the actual level of glucose in your system and shouldn’t worry about it. D:]
Maintenance Round 1, Week 16, Day 4 – 11/7
Weight: 130.6 = up .3 pound
Ketostix: trace
Blood Glucose:
Fasting: 93
1-hr PP: 90
2-hr PP: 93
Adding starchy carbs back into my menu tomorrow. I am uncertain about my insulin’s ability to handle them though.
[Note: Alison, one of the biggest mistakes I’ve found folks make is to give up starchy and sweet veggie carbs because ‘my insulin can’t handle it’. All giving it up does is keep your insulin lazy, instead of teaching it to be efficient and do its job! Eating lots of fat and modest protein along with small (and slowly but ever-increasing) starch carbohydrates tells your insulin — over time — to get up off the danged couch and get to work. 😀 It’s like weight-lifting. You can work hard and slowly but surely build muscle by lifting heavier and heavier weights – or you can teach your muscles to stay flaccid and lazy by using those stupid itty bitty yellow and pink dumbbells they foist on women in gyms. Don’t know about you, but I choose Option #1.]
Maintenance Round 1, Week 16, Day 5 – 11/8
Weight: 130.3 = down .3 pound
Ketostix: moderate
Blood Glucose:
Fasting: 85
1-hr PP: 99
2-hr PP: 96
Yay, good meter reading today! It is amazing to feel my metabolism at work. For once I am the one who wants to turn down the heat!
Maintenance Round 1, Week 16, Day 6 – 11/9
Weight: 130.6 = up .3 pound
Ketostix: small
Blood Glucose:
Fasting: 86
1-hr PP: 87
2-hr PP: 87
I feel well and am happy with my meter readings.
Maintenance Round 1, Week 16, Day 7 – 11/10
Weight: 131.3 = up . 7 pound
Ketostix: moderate
Blood Glucose:
Fasting: 93
1-hr PP: 108
2-hr PP: 138
I have found the hidden sugar culprit! I purchased a new variety of curry powder and used it today as well as on November Sixth. Both days my glucose readings were through the roof!
[Note: Aha! Yes, Virginia, there is sugar in EVERYTHING. 🙂 This is why I always ask for grilled meat (like burgers or a steak) in a restaurant be cooked without any spices. I know that almost all spice mixes these days contain the white stuff. Good for you for figuring it out.]
Maintenance Round 1, Week 17, Day 1 – 11/11
Weight: 130.6 = down .7 pound
Measurements:
Bust: 33″ = no change
Waist: 28.5 = down .5″
Hips: 39″ = no change
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 101
2-hr PP: 98
Feeling well today.
Maintenance Round 1, Week 17, Day 2 – 11/12
Weight: 130.6 = no change
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 90
2-hr PP: 89
Today has been a good day.
Maintenance Round 1, Week 17, Day 3 – 11/13
Weight: 130.8 = up .2 pound
Ketostix: small
Blood Glucose:
Fasting: 86
1-hr PP: 90
2-hr PP: 103
I will be traveling for the next few days and will post again on Monday.
Maintenance Round 1 Week 17, Day 4 – 11/14
Ketostix: small
Blood Glucose:
Fasting: 104
1 hr PP: 89
2 hr PP: 100
It was a busy night getting ready to leave and an early morning to catch our flight. I ended up getting about three hours of sleep which never bodes well for fasting glucose numbers.
Maintenance Round 1, Week 17, Day 5 – 11/15
Ketostix: small
Blood Glucose:
Fasting: 93
1-hr PP: 83
Had an enjoyable day today and felt like my meal out went really well.
Maintenance Round 1 Week 17, Day 6 – 11/16
Ketostix: trace
Blood Glucose:
Fasting: 103
1-hr PP: 86
2-hr PP: 89
Today was a good day. We did a lot of walking, stair climbing, and outdoor activity. I ate some nuts in the evening to curb my hunger.
Maintenance Round 1, Week 17, Day 7 – 11/17
Weight: 132 = up 1.2 pounds
Ketostix: negative
Blood Glucose:
Fasting: 114
1-hr PP: 103
2-hr PP: 103
Back home again from a short but enjoyable trip!
Maintenance Round 1, Week 18, Day 1 – 11/18
Weight: 133 = up 1 pound
Measurements:
Bust: 33.5″= up .5″
Waist: 28.5″= no change
Hips: 39″= no change
Ketostix: trace
Blood Glucose:
Fasting: 98
1-hr PP: 96
2-hr PP:100
Not too happy about my weight this morning, but as SugarFree has explained many times, it can only be water and will disappear in a few days. It’s impossible to gain two pounds of fat in even a month, let alone over a few days. Thank goodness. 🙂
Maintenance Round 1, Week 18, Day 2 – 11/19
Weight: 131 = down 2 pounds
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 85
2-hr PP: 92
Feeling well. And, just as predicted, the scale dropped back down as quickly as it went up.
Maintenance Round 1, Week 18, Day 3 – 11/20
Weight: 131 = no change
Ketostix: trace
Blood Glucose:
Fasting: 99
1-hr PP: 108
2-hr PP: 95
Feel well today and am happy that my two-hour PP is lower than my one hour, even after more carbs than usual!
Maintenance Round 1, Week 18, Day 4 – 11/21
Weight: 130.8 = no change
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 87
2-hr PP: 106
I visited the doctor yesterday and happily he was on the same page as SugarFree, and agreed that Metformin would be beneficial for me.
Maintenance Round 1, Week 18, Day 5 – 11/22
Weight: 131 = up .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hr PP: 87
2-hr PP: 95
Feeling fine.
Maintenance Round 1, Week 18, Day 6 – 11/23
Weight: 131 = up . 2 pound
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hr PP: 122
2 hr PP: 105
I ate two ounces of carrots and two ounces of snap peas today. By the looks of my glucose readings it was too much!
Maintenance Round 1, Week 18, Day 7 – 11/24
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 96
2-hr PP: 105
Today was a good day.
Maintenance Round 1, Week 19, Day 1 – 11/25
Weight: 132 = up 1 pound
Measurements:
Bust: 33.5″ = no change
Waist: 29″ = up .5″
Hips: 39″ = no change
Blood Glucose:
Fasting: 96
1-hr PP: 114
2-hr PP: 107
Today is the beginning of thirty days without weighing myself. SugarFree wants to help me cut my ties to the scale and change my mindset, so that I can truly embrace the fact that measurements are what matter.
Maintenance Round 1, Week 19, Day 2 – 11/26
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hr PP: 90
2-hr PP: 97
Felt quite hungry this morning before my meal.
Maintenance Round 1, Week 20, Day 1 – 12/2
Measurements:
Bust: 34″ = up .5″
Waist: 29.5″ = up .5″
Hips: 39.75″ = up .75”
Ketostix: small
Blood Glucose:
1-hr PP: 84
2-hr PP: 101
Started metformin today.
Maintenance Round 1, Week 20, Day 2 – 12/3
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hr PP: 110
2-hr PP: 114
Had three ounces of sweet potato, but the high PP’s are more likely due to holiday eating and stress.
Maintenance Round 1, Week 20, Day 3 – 12/4
Ketostix: trace
Blood Glucose:
Fasting: 91
1-hr PP: 88
2-hr PP: 91
I feel well and have been noticing an increase in energy.
Maintenance Round 1, Week 20, Day 4 – 12/5
Ketostix: small
Blood Glucose:
Fasting: 95
1-hr PP: 77
2-hr PP: 94
Tomorrow I am going take my glucose reading before I eat. I want to know how much lower my fasting glucose is than my one-hour PP.
Maintenance Round 1, Week 20, Day 5 – 12/6
Ketostix: moderate
Blood Glucose:
Fasting: 86
1-hr PP: 94
2-hr PP: 115
I should have known better than to use a spice mix. It was Chinese Five spice and the five spices were listed and it seemed straightforward. My two hour reading was so high, my guess is there was sugar in the spice mix.
[Note: Actually, probably not. Sugar would have had to be listed in the ingredients. I’d put my money on the cashews, which are very high in sugar and in fact aren’t nuts at all, but a fruit. Best nuts to eat: macadamia, walnuts, pistachios and almonds. :)]
Maintenance Round 1, Week 20, Day 6 – 12/7
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hr PP: 94
2-hr PP: 82
My glucose readings were better today than they have been in a long time. It is exciting to see my two hour reading lower than my one hour!
Maintenance Round 1, Week 20, Day 7 – 12/8
Ketostix: small
Blood Glucose:
Fasting: 86
2-hr PP: 90
Maintenance Round 1, Week 21, Day 1 – 12/9
Measurements:
Bust: 33.5″ = down .5″
Waist: 29.5″ = no change
Hips: 39.5″ = down .25″
No additional change in other measurements.
Ketostix: moderate
Blood Glucose:
Fasting: 91
1-hr PP: 104
2-hr PP: 101
Feeling well today.
[Note: Wow – moderate ketostix and the first fat losses in a long while. Looks like the Metformin is starting to kick in a bit. :)]
Maintenance Round 1, Week 21, Day 2 – 12/10
Ketostix: small
Blood Glucose:
Fasting: 96
1-hr PP: 90
2-hr PP: 94
Feeling well, with good energy.
Maintenance Round 1, Week 21, Day 3 – 12/11
Ketostix: small
Blood Glucose:
Fasting: 91
1-hr PP: 97
2-hr PP: 94
I did my first Body By Science workout today. After six months of letting my body and metabolism rest and heal, it felt good to get back in the gym to begin the process of building powerful muscles.The workout went well, though next time I will focus on good lifting form so I can reap the maximum benefit from each exercise.
Maintenance Round 1, Week 21, Day 4 – 12/12
Ketostix: small
Blood Glucose:
Fasting: 85
1-hr PP: 106
2-hr PP: 101
Feeling a little sore today from yesterday’s workout and its a good feeling. 🙂 I ate two ounces of starchy carbs but was expecting my glucose readings to be lower than they were after my meal.
[Note: Actually, it’s the other way around. The day *of* exercise, after you’ve emptied your glycogen tank and most of the glucose stored in your skeletal muscles, is when you can eat more carbs (and should), and still have low PP’s. That’s because your thirsty muscles will inhale it all.
However, by the day after a BBS workout, everything has changed. Now you’re in muscle-repair mode. Which means raised cortisol (and stored water needed for repair, so drink a lot!) — which in turn means suppressed insulin — which in turn means higher glucose. In folks with completely normal metabolisms, this effect should only last a few days. In folks with Metabolic Syndrome XX, it can mean as long as two weeks. Does this mean lowering carb intake? No! Slightly elevated PP’s after doing such intense workouts is physiological (and temporary) insulin resistance, not pathological insulin resistance – and those small amounts of carbs you’re eating are crucial to muscle repair and strengthening. 🙂 The only time to worry if is your ketostix turn negative.]
Maintenance Round 1, Week 21, Day 5 – 12/21
Ketostix: small
Blood Glucose:
Fasting: 94
1-hr PP: 87
2-hr PP: 106
I had more starchy carbs today than I have ever eaten since beginning Protocol.
And for that I want to express my gratitude to SugarFree and her Protocol. Any reader not familiar with this Protocol – and the fact that it is not a diet, but a healing process – might look at my almost unchanged measurements and wonder why I’ve continued for the last five months. What they cannot see is that I was starving myself before I came here, terrified that if I ate more I would gain weight. Which was true… then.
On Protocol I have tripled my caloric intake, yet have lost fat and inches from around my waist (where it counts) and maintained my weight. I also have a lot more energy, both mentally and physically. Several people I know have told me I no longer look exhausted all the time. And I have recovered from several food sensitivities; reactions that caused my throat to swell, and joint pain. It was SugarFree who, through my glucose readings and other symptoms I have had for many years, realized that I have Metabolic Syndrome XX. Her knowledge and experience in how to successfully deal with it is an essential part of my recovery process.
[Note: Thank you for the kind words. 🙂 But you did all the work yourself, Alison, and metformin will carry you the rest of the way toward recovering a truly healthy metabolism. What a great goal to achieve in the new year!]
Maintenance Round 1, Week 21, Day 6 – 12/14
Ketostix: small
Blood Glucose:
Fasting: 85
1-hr PP: 88
2-hr PP: 103
Feeling fine.
Maintenance Round 1, Week 21, Day 7 – 12/15
Ketostix: small
Blood Glucose:
Fasting: 92
1-hr PP: 93
2-hr PP: 97
I am now taking my full dose of Metformin. I hope my two-hour PP’s continue to improve.
Maintenance Round 1, Week 22, Day 1 – 12/16
Measurements:
Bust: 33.5″ = no change
Waist: 30″ = up .5″
Hips: 39.75 = up .25″
Total additional gains = .25″
Ketostix: small
Glucose Readings:
Fasting: 99
1-hr PP: 96
2-hr PP: 104
Enjoyed another BBS workout today and I made good improvements on lifting form.
I was hoping for a lower two-hour PP.
[Note: Exercise raises cortisol, which suppresses insulin, which raises blood sugars. Repeat. 🙂 And it takes six to eight weeks AFTER you begin your full dose of Metformin before it truly begins to work. Patience, Grasshopper.]
Maintenance Round 1, Week 22, Day 2 – 12/17
Ketostix: small
Blood Glucose:
Fasting: 96
1-hr PP: 91
2-hr PP: 121
Tummy’s not feeling well, so I didn’t eat all my food. 🙁
[Note: Alison, please feel better soon!]
Maintenance Round 1, Week 22, Day 3 – 12/18
Ketostix: small
Blood Glucose:
Fasting: 106
1-hr PP: 88
2-hr PP: 91
Ate the illness menu for lunch today. Felt poorly this morning but better this afternoon.
Maintenance Round 1, Week 22, Day 4 – 12/19
Ketostix: small
Blood Glucose:
Fasting: 89
1-hr PP: 79
2-hr PP: 81
Feel fine today.
Maintenance Round 1, Week 22, Day 5 – 12/20
Ketostix: small
Blood Glucose:
Fasting: 79
1-hr PP: 91
2-hr PP: 100
My BBS workout today went well. Increased my weights slightly.
Maintenance Round 1, Week 22, Day 6 – 12/20
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 101
2-hr PP: 101
Added peanut butter to my meal because it sounded delicious. Nuts and nut butters are a big favorite of mine.
Maintenance Round 1, Week 22, Day 7 – 12/21
Ketostix: small
Blood Glucose:
Fasting: 91
1-hr PP: 82
2-hr PP: 92
Survived two Christmas dinner parties this weekend, and there is another one tomorrow night. Figuring out how to function well socially without joining everyone in eating at the table is different and challenging. Most people don’t understand what I am doing and it’s not my idea of fun to try to explain it. I know I don’t have to explain, but that leaves my actions open to people making a lot of different assumptions and that’s not fun either. Food traditions have been always been a big part of my Christmas. I am sure I will develop new tasty Christmas food traditions, especially as I become capable of adding more carbohydrates to my diet.
[Note: And as you begin to learn, and practice, the very real fact that Christmas is tied to food only if you insist that it be. It can be instead a time to get to know people better at these functions — that is, you can spend more time really hearing the information entering your ears, than worrying about what food is entering your mouth. LOL. Also, don’t assume that people are assuming anything about your not eating more than a piece of cheese or a few celery sticks. These days so many people are suddenly so ‘sensitive’ to every food possible, and are on every diet conceivable, that someone not eating what’s set out at a party has become commonplace. I see it all the time, even with groups in a restaurant. It’s not bothering anyone else – don’t let it bother you. :)]
Maintenance Round 1, Week 22, Day 7 – 12/23
Measurements:
Bust: 33.5″ = down .5″
Waist: 29.5″ = down .5″
Hips: 39.75″ = no change
Additional fat losses = down .5″
Ketostix: moderate
Blood Glucose:
Fasting: 90
1-hr PP: 92
2-hr PP: 104
Had a great BBS workout today and am amazed at the progress I am able to make in just a short period of time. My lifting form is getting better, but there are still things I need to improve. And I am getting warmer and warmer. More than twenty-four hours after my last meal (yesterday) my hands were still warm and toasty.
[Note: Wow, another 1.5 inches of fat gone. And three weeks since you last looked at a scale. How does that feel? :D]
Maintenance, Round 1, Week 23, Day 2 – 12/24
Blood Glucose:
Fasting: 90
1-PP: 94
2-hr PP: 121
I ate about three ounces of onion instead of the one I was supposed to eat. I paid the price as my meter reading so clearly tells.
[Note: An extra two ounces of onion would not have caused what is either a hidden sugar PP reading, or perhaps hands not washed thoroughly. Those extra two ounces on their own might have taken your 2-hr to 107 perhaps, but no more.]
Maintenance Round 1, Week 23, Day 4 – 12/26
Ketostix: small
Blood Glucose:
Fasting: 96
1-hr PP: 85
2-hr PP: 103
Feeling well and enjoying the Christmas season with my family.
Maintenance Round 1, Week 23, Day 5 – 12/27
Ketostix: small
Blood Glucose:
Fasting: 96
1-hr PP: 97
2-hr PP: 104
Another great Body By Science workout today. I was able to push myself beyond what I thought I could do, which I am discovering requires both mental and physical courage. It is odd to feel physically exhausted, as though I have just run a half marathon (without the blisters 🙂 ), in only 12 minutes of exercise. It is so satisfying to get stronger! I am looking forward to the day when my two hour PP is lower than my one hour. Hopefully that day is coming soon.
Maintenance Round 1, Week 23, Day 6 – 12/28
Ketostix: small
Blood Glucose:
Fasting: 95
1-hr PP: 94
2-hr PP:101
Feeling tired today after yesterday’s workout. Trying to remember to drink enough water to feed my thirsty muscles.
Maintenance Round 1, Week 23, Day 7 – 12/28
Ketostix: small
Blood Glucose:
Fasting: 96
1-hr PP: 90
2-hr PP: 90
I am jumping for joy over my one and two hour PP’s! My insulin nicely handled two ounces of starchy carbs today.
Maintenance Round 1, Week 24, Day 1 – 12/ 30
Weight: 133.8
Measurements:
Bust: 33.5″ = no change
Waist: 29.25 = down .25″
Hips: 39.75″ = no change
Ketostix: moderate
Blood Glucose:
Fasting: 91
1-hr PP: 99
2-hr PP: 99
Weighed myself for the first time in thirty days. Emotionally I am still trying to come to terms with the fact that numbers on the scale do not measure anything important. My actual measurements are the only numbers that matter and I believe that, but I am still stuck on old and false ideas. I am happy that my waist measurement is going down and for a second day in a row I have a good two hour PP!
Maintenance Round 1, Week 24, Day 2 – 12/31
Ketostix: small
Blood Glucose:
Fasting: 96
1-hr PP: 91
2-hr PP: 103
Looking forward to going into the new year with all the knowledge I have gained. Thanks, SugarFree!
[My pleasure. 🙂 Happy New Year, Alison!]
Maintenance Round 1, Week 24, Day 3 – 1/1
Ketostix: small
Blood Glucose:
Fasting: 91
1-hr PP: 82
2-hr PP: 94
Feeling well today.
Maintenance Round 1, Week 24, Day 4 – 1/2
Ketostix: moderate
Blood Glucose:
Fasting: 86
1-hr PP: 85
2-hr PP: 92
Felt plenty hungry this morning and ate my meal right at eleven am. Wishing a wonderful vacation to SugarFree and hoping I will have great progress to report when she returns!
Maintenance Round 1, Week 24, Day 5 – 1/3
Ketostix: small
Blood Glucose:
Fasting: 96
1-hr PP: 89
2-hr PP: 101
Made great progress in my BBS workout today after I increased my recovery time (time between workouts) from five to seven days.
Maintenance Round 1, Week 24, Day 6 – 1/4
Ketostix: small
Blood Glucose:
Fasting: 96
1-hr PP: 82
2-hr PP: 88
I ate twenty-three grams of starch carbs today (the most I have ever eaten on Protocol) and was expecting my two-hour PP to be over one hundred. I was amazed that my glucose reading was as low as it was; I think the metformin is beginning to be more effective!
Maintenance Round 1, Week 24, Day 7 – 1/5
Ketostix: small
Glucose Reading:
Fasting: 92
1-hr PP: 87
2-hr PP: 92
Feeling well. Enjoyed my meal – it was especially delicious today!
Maintenance Round 1, Week 25, Day 1 – 1/6
Measurements:
Bust: 34.5″ = up 1″
Waist: 30.25″ = up 1″
Hips: 40.5″ = up .75″
Additional gains = up 1.5″
Ketostix: moderate
Blood Glucose:
Fasting: 110
1-hr PP: 92
2-hr PP: 102
Surprised by my fasting glucose this morning and then shocked by my measurements! I am really hoping that my body is holding on to water for some reason and it will drop off by next week.
Maintenance Round 1, Week 25, Day 2 – 1/7
Ketostix: small
Blood Glucose:
Fasting: 88
1-hr PP:87
2-hr PP: 92
I consciously used extra salt today in case my measurement increase is water retention due to lack of salt in my diet. I am usually fairly heavy-handed with the salt shaker, so I am not certain this is causing my issue.
Maintenance Round 1, Week 25, Day 3 – 1/8
Ketostix: small
Blood Glucose:
Fasting:101
1-hr PP: 96
2-hr PP: 101
Felt fine today.
Maintenance Round 1, Week 25, Day 4 -1/9
Ketostix: small
Blood Glucose:
Fasting: 91
1-hr PP: 105
2-hr PP: 106
Did Body By Science Work out today, and once again made some good gains. It is really nice to feel my body getting stronger, and it seems to come more energy.
Maintenance Round 1, Week 25, Day 5 – 1/10
Ketostix: small
Blood Glucose:
Fasting: 108
1-hr PP: 96
2-hr PP: 92
Felt a little sore today from BBS workout. Forgot to take melatonin last night and didn’t sleep well. SugarFree said to take melatonin the evening of the workout and a couple of nights after to help reduce cortisol levels.
Maintenance Round 1, Week 25, Day 6 – 1/11
Ketostix: small
Blood Glucose:
Fasting: 90
1-hr PP: 85
2-hr PP: 117
I have no idea why my two hour reading was so high. I didn’t eat anything out of the ordinary.
Maintenance Round 1, Week 25, Day 7 – 1/12
Ketostix: small
Blood Glucose:
Fasting: 84
1-hr PP: 96
2-hr PP: 92
I eliminated starchy carbs from my menu today because of yesterday’s high meter reading.
Maintenance Round 1, Week 26, Day 1 – 1/13
Measurements:
Bust: 33.5″ = down 1″
Waist: 29.75 = down .5″
Hips: 40″ = down .5″
Additional losses = down 1.25″
Ketostix: moderate
Blood Glucose:
Fasting: 96
1-hr PP: 84
2-hr PP: 103
My measurements are smaller than last week, and although I’ve gone up a little, I’m back down to where I was at the end of December. I am beginning week five of my full dose of metformin. It is supposed to take six – eight weeks before the met is truly effective. I am hopeful I will see change soon.
Maintenance Round 1, Week 26, Day 1 -1/14
Ketostix: small
Blood Glucose:
Fasting: 99
1-hr PP: 90
2-hr PP: 108
High two-hour PP again today.
Maintenance Round 1, Week 26, Day 3 – 1/15
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hr PP: 108
2-hr PP: 110
Thankfully SugarFree will be back from vacation soon and can help me figure out why my glucose readings have been high.
[Note: Alison, I’m back – and I can tell you, though I suspect you may already know it yourself. 🙂 When you do an intense work-out like BBS, your body produces a boat-load of excess cortisol, whose sole purpose is to depress insulin so that glucose can rise and be available to your muscles. The reptilian part of your brain doesn’t understand that you’re in a gym, it thinks you’re fighting a saber-tooth tiger in the jungle — and that the tiger is winning! Look back at your log. All your high readings don’t appear when you eat the starch foods that used to cause high readings; those are now lovely and low. No, your high readings come a day or so after a BBS workout!
This means that your cortisol is remaining high for a few days, and your insulin — unfortunately still not as active as it needs to be (though yes, the met is now clearly helping) — isn’t yet up to the job of clearing out all the glucose the cortisol raised.
As to the increased inches and water retention, they are the same. The increases weren’t fat (you lost them in a week) but water. Why are you retaining water right now? Easy. You’re actually losing fat and your brain has ordered water into your fat cells temporarily as a place holder, in the hopes you’ll eat badly and put fat back. That, and the fact that you’re drinking more water, thus diluting the salt in your body, thus making your kidneys retain more in order to have the amount it needs to function.
You may think you have a ‘heavy hand’ with the salt shaker, but with eating no processed food and only one meal a day, it’s still not enough. Have half a chicken bouillon cube in warm water with your meal for the next few weeks. Have one large banana a week from here on, too. And eat even more fat daily than you already do. Muscle runs on fat, not protein or carbs, and you are increasing your mass.
Finally, it’s time to move your BBS routine to once every ten days – and yes, you’ll get even stronger by doing so. Your biceps should be popping by now. :)]
Maintenance Round 1, Week 26, Day 4 – 1/16
Ketostix: small
Blood Glucose:
Fasting: 90
1-hr PP: 84
2-hr PP: 107
Had a great BBS workout today. Last week I maxed out at six reps on the leg press, so this week I upped the weight by fifteen pounds and didn’t fail until I had completed eleven reps! I have increased my weight in the leg press by sixty-five pounds in just five weeks and if I had known that I would complete eleven reps I would have gone up thirty pounds instead of fifteen!
Maintenance Round 1, Week 26, Day 5 – 1/17
Ketostix: small
Blood Glucose:
1-hr PP: 81
2-hr PP: 86
Great glucose readings today, I guess I just needed a chat with SugarFree to get me back on track. 🙂
Maintenance Round 1, Week 26, Day 6 – 1/18
Ketostix: moderate
Blood Glucose:
Fasting: 90
1-hr PP: 94
2-hr PP: 97
I was very hungry in the evening.
Maintenance Round 1, Week 26, Day 7 – 1/19
Ketostix: small
Blood Glucose:
Fasting: 94
1-hr PP: 106
2-hr PP: 105
Feeling well today and enjoyed my meal.
Maintenance Round 1, Week 27, Day 1 – 1/20
Measurements:
Bust: 33.5″ = no change
Waist: 29.75″ = no change
Hips: 40″ = no change
Additional gains in thighs and arms = up .75″
Ketostix: small
Blood Glucose:
Fasting: 98
1-hr PP: 99
2-hr PP: 97
My girls and I dug in and started spring cleaning early today, and I am glad to have more energy to tackle such projects!
Maintenance Round 1, Week 27, Day 2 – 1/21
Ketostix: moderate
Blood Glucose:
Fasting: 98
1-hr PP: 103
2-hr PP: 95
After six months of eating one meal a day, SugarFree has said that due to my starting BBS exercise and needing even more calories, and because I am no longer pathologically insulin resistant, it’s time to add a small late afternoon meal.
Maintenance Round 1, Week 27, Day 3 -1/22
Ketostix: small
Blood Glucose:
Fasting: 98
1-hr PP: 85
2-hr PP: 72
Feeling well today. SugarFree is upping my calories again. Its time for me to trust that more of the right calories will boost my metabolism and create a healthier me!
Maintenance Round 1, Week 27, Day 4 – 1/23
Ketostix: small
Blood Glucose:
Fasting: 90
1-hr PP: 88
2-hr PP: 103
After yesterday’s great glucose readings I had high hopes for today. Progress happens a little at a time!
Maintenance Round 1, Week 27, Day 5 – 1/24
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hr PP: 106
2-hr PP: 99
Feeling a little off today, but other than that everything is going fine.
Maintenance Round 1, Week 27, Day 6 – 1/25
Ketostix: trace
Blood Glucose:
Fasting: 103
1-hr PP: 85
2-hr PP: 105
I did BBS and then later that evening I was hungry, so I ate. The problem is I thought I was going to have a handful of nuts … and then I kept going. Instead of having a planned snack I ended up eating a bunch of randomness and so I had way too much protein and too many carbs. To top it off it was 6:30 when I was hungry and ate. How should I deal with hunger if I am not expecting it and it hits me after five?
[Note: See below.]
Maintenance Round 1, Week 28, Day 7 – 1/26
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hr PP: 106
2-hr PP: 94
Was my negative ketostix this morning because of the carbs I ate last night?
[Note: In fact, it wasn’t. Of the 3.382 calories you ate yesterday, only 312 (78 grams) were from carbs. Good carbs at that, with no sugar. And 2709 calories came from good fats, which was also fine. No, the problem (as you guessed) was the excess PROTEIN you ate: 112 grams, which is almost double your daily amount. And since you have Metabolic Syndrome XX, excess protein will always be a problem for you. It quickly converts into glucose via gluconeogenesis, and simply overwhelms your insulin’s capacity to handle it. Had you eaten that many calories, fat and carbs – but had that fat NOT come from high protein sources but from pure fats like duck and butter – you would have been fine. You’ve recently upped your dose of Metformin, too, and that should help in future.
That’s one issue. The other is that, as we’ve discussed, it’s impossible to add mass where no mass exists (build larger muscle) without adding equal energy. Energy = Mass. Your raging hunger is not only common in BBS, where muscle is destroyed and rebuilt much more efficiently, it’s your brains way of telling you that you have been consuming too little energy for the mass you’ve begun to acquire. And the best way to deal with this is to recognize, accept and plan for it. First, up your energy to 2500 calories a day in general, and plan for 3000-4000 calorie days when you actually work out, and maybe the day before. Just go easy on the protein.
As you’ve discovered, in a battle with your brain — your brain will always win. :)]
Maintenance Round 1, Week 28, Day 7 – 1/27
Measurements:
Bust: 34″ = no change
Waist: 29.5″ = down .25″
Hips: 40″ = no change
Additional loss = down .25″
Ketostix: trace
Blood Glucose:
Fasting: 82
1-hr PP: 88
2-hr PP: 96
Feeling fine today.
Maintenance, Round 1, Week 28, Day 2 – 1/28
Blood Glucose:
1-hr PP: 96
2-hr PP: 97
Blueberries and cream today and good postprandial readings too!
Maintenance Round 1, Week 28, Day 3 – 1/29
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hr PP: 88
2-hr PP: 108
Disappointed in my two hour reading. 🙁
[Note: Alison, sometimes progress is real, but difficult to see. Today you ate apple AND red pepper AND rice AND carrots – yet your 1-hr PP was great, and your 2-hr was just slightly elevated. A few months ago this meal would have sent both PP’s into the 120’s! All today’s reading means is your muscle cells aren’t yet sensitive enough to handle that much slow-converting carb in one meal. But it’s only been six months, not even a few years. That’s good news, not bad. Context is everything. 😀 The really important thing is that (I hope) you continued to take your PP on the hour until your numbers went down again, so you could see how long this particular meal would take.]
Maintenance Round 1, Week 28, Day 4 – 1/30
Ketostix: trace
Blood Glucose:
Fasting: 84
1-hr PP: 97
2-hr PP: 85
My insulin did its job today!
Maintenance Round 1, Week 28, Day 5 – 1/31
Ketostix: trace
Blood Glucose:
Fasting: 100
1-hr PP: 95
2-hr PP: 92
Fighting off a bit of a sore throat, but happy to see good glucose readings! My fifteen year old is getting her drivers permit today, so I may have some high glucose readings in the near future! 🙂
Maintenance Round 1, Week 28, Day 6 – 2/1
Ketostix: small
Blood Glucose:
Fasting: 85
2-hr PP: 84
Went to a dinner party last night and all went well! After what I thought was a detailed conversation about not being able to eat sugar, my friend emailed me the menu to make sure it would work for me (which was very thoughtful). The bread, the meat glaze, the candied almonds, the poppy-seed dressing, the potato dish…. literally everything on the menu had sugar in it except the butter and the lemon water. So I called her and she was very accommodating and set some salad and pork aside before the sugary stuff was added. I skipped the potatoes and made sugar-free bread and brought a piece with me, so I would have something to put all that butter on. 🙂 I didn’t excuse myself to take my one- hour PP but I couldn’t resist stepping away to see my two-hour reading, which was great.
[Note: Sounds like you handled everything superbly, right down to baking your own bread and bringing some with you! And it’s great that you were able to eat at a dinner party with no problem, but it’s especially wonderful that you now know the right questions to ask, and are willing to ask them. It doesn’t surprise me that your friend thought she was not serving a sugar-laden meal when she was in fact doing exactly that. That’s because most people think sugar is something that goes in dessert. It somehow doesn’t ‘count’ if it’s in every other blessed item on the table. 😀 And that’s why/how Americans have gone from consuming four pounds of sugar per year about sixty years ago — to a whopping 140 pounds a year now!
The latest medical research shows that women should consume no more than 6 teaspoons (2 tablespoons) of added sugar a day from ALL sources, max.Though to be really healthy, that should be no more than 2 teaspoons a day, because we get plenty of natural sugars in foods like fruit and even milk. But even 6 teaspoons a day works out to only 15 pounds of sugar a year. And we eat 140 pounds! That’s nearly ten times more. Year after year after year. Then we wonder why our kids are diabetic, and obese with rising rates of Non-Alcoholic Fatty Liver Disease and why our rates of cancer are sky-rocketing. Sheesh.]
Maintenance Round 1, Week 28, Day 7 -2/2
Ketostix: small
Blood Glucose:
Fasting: 88
1-hr PP: 85
2-hr PP: 99
Had an enjoyable day and felt good.
Maintenance Round 1, Week 29, Day 1 – 2/2
Weight: 137.2 = up 3.4 pounds
Measurements:
Bust: 34″ = no change
Waist: 29.5″ = no change
Hips: 40″ = no change
Additional losses in upper arm and knee = down .5″
Blood Glucose:
Fasting: 95
1-hr PP: 81
2-hr PP: 91
My BBS workout today went well for my upper body and I made good gains. My legs had very little strength and I was not even close to lifting the same amount of weight as in my previous workout. Does this mean my legs need more recovery time?
[Note: Your body has already answered that question for you. 😀 So now it’s time to do ‘split’ work-outs, which the BBS book talks about. I believe it even lists sample exercises. In essence, you’ll work out twice a month, one work-out concentrating on upper body with an easier leg machine (single, not compound muscle work), and the other work-out concentrating on lower body, with a few single muscle upper body machines.
There are two other important issues, however, that come the fore at this level of training, and both have to do with … no surprise here … nutrition. Since you don’t ‘build’ anything when you work out, but instead shred and fatigue, the real building takes place in all those recovery days. That means having a full protein shake an hour before your workout (and making sure you’ve had a full and good night’s sleep the night before; postpone the workout otherwise), and a full shake (with added chocolate) within thirty minutes after. Also, to make sure cortisol levels are optimal, never work out until after you’ve been up and about for two to three hours after rising. And never work out later than noon.
It also means adding sufficient calories to each day (energy) — needed to reconstruct and rebuild your muscles (mass). Energy equals mass, and mass equals energy. You need both sides of that equation to match if you want your lean muscle mass to increase. At the moment this will be trial and error, but you will find the right number for you. And it’s clearly already working. Today you weigh a pound more than you did the day you began Protocol – but your waist is two inches smaller, as are your thighs, calves, upper arms, etc. In other words, you’ve lost fat and added lean muscle mass and bone. And look at your blood sugars – fantastic! Your body has really changed for the better in the last few months, as I’m sure your mirror and your next set of labs will show. Well done! 🙂 ]
Maintenance Round 1, Week 29, Day 2 – 2/4
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hr PP: 91
2-hr PP: 96
Pretty good glucose readings considering I have upped my carbs, I did BBS workout yesterday and didn’t sleep well last night.
[Note: Given the muscle fatigue produced by a weight-lifting session, and the raised cortisol, melatonin is often overwhelmed for that night and the next. I always take melatonin the night of a work-out, and for two nights afterward, to give the hormone a boost.]
Maintenance Round 1, Week 29, Day 3 – 2/4
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hr PP: 91
2-hr PP: 90
Happy with my glucose readings! Had a long talk with SugarFree today. In the months since I began Protocol I’ve learned all the correct eating principles for me, and now its time to trust that my body will tell me what it needs.
Maintenance Round 1, Week 29, Day 4 – 2/5
Ketostix: small
Blood Glucose:
Fasting: 98
1-hr PP: 114
2-hr PP: 98
We have been testing my body and adding more carbs to my menu. I had a banana yesterday and it was delicious! I was wondering if my ketostix reading would be “negative” this morning after having potato and a banana yesterday and was surprised when it read “small”. But today my one hour postprandial is high.
[Note: Yep. Rice AND Oatmeal. Too much for your insulin to handle in a day. Though it’s nice to see how quickly your blood sugars fell into the normal range. For now, it will have to be one or the other with a possible exception on the day you work out.]
Maintenance Round 1, Week 29, Day 5 – 2/7
Ketostix: trace
Blood Glucose:
Fasting: 103
1-hr PP: 94
2-hr PP: 95
Feeling really good today. I have a great increase in energy!
Maintenance Round 1, Week 29, Day 6 – 2/8
Ketostix: trace
Blood Glucose:
Fasting: 100
1-hr PP: 107
2-hr PP: 99
Had a good day.
Maintenance Round 1, Week 29, Day 7 – 2/9
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hr PP: 82
2-hr PP: 98
Feel well today.
Maintenance Round 1, Week 30, Day 1 – 2/10
Measurements:
Bust: 33.5″= no change
Waist: 30″ = up .5″
Hips: 40.25″ = up .25″
Additional areas = up 1″
Ketostix: trace
Blood Glucose:
Fasting: 102
2-hr PP: 101
I did my six months metabolic tests last week, and just got back my results. They show that my insulin sensitivity has made great progress, as has my thyroid hormones. They’ve increased (even though I was on thyroid hormones when I took my initial tests, and haven’t been on them for months now), and my ferritin levels have more than doubled. My A1c is down as is my fasting insulin – by thirty-three percent! – and my mean blood glucose level has dropped as well. This is great progress!
Maintenance Round 1, Week 30, Day 2 – 2/10
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hr PP: 82
2-hr PP: 94
Feel well today.
Maintenance Round 1, Week 30, Day 3 – 2/12
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hr PP: 97
2-hr PP: 90
Had a good day and am feeling well.
Maintenance Round 1, Week 30, Day 4 – 2/13
Ketostix: trace
Blood Glucose:
1-hr PP: 110
2-hr PP: 104
High PP’s today.
Maintenance Round 1, Week 30, Day 5 – 2/14
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hr PP: 72
2-hr PP: 79
Had a great Valentine’s Day with my hubby and enjoyed a nice dinner out. The waitress seemed detached from my inquiries about what menu items were prepared without sugar. It left me feeling worried that my meal wasn’t actually sugar-free. My PP’s indicate that all was well!
[Note: Indeed it was – you did great!]
Maintenance Round 1, Week 30, Day 6 – 2/15
Ketostix: small
Blood Glucose:
Fasting: 76
1-hr PP: 82
2-hr PP: 82
Enjoyed the day and feel well.
Maintenance Round 1, Week 30, Day 7 – 2/16
Ketostix: trace
Blood Glucose:
Fasting: 86
1-hr PP: 99
2-hr PP: 88
Enjoyed my Dad’s eightieth birthday party this evening with all my family. It wasn’t hard passing up the ice-cream cake as I was still satisfied from the meal I had eaten hours earlier.
Maintenance Round 1, Week 31, Day 1 – 2/17
Ketostix: small
Measurements:
Bust: 34″ = up. 5″
Waist: 30″ = no change
Hips: 40.5″ = up .25″
Additional gains from other areas = up .5″
Blood Glucose:
Fasting: 93
2-hr PP: 108
Had a good BBS workout today.
Maintenance Round 1, Week 31, Day 2 – 2/18
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hr PP: 104
2-hr PP: 98
Feeling a little sore after yesterdays BBS workout.
Maintenance Round 1, Week 31, Day 3 – 2/19
Ketostix: trace
Blood Glucose:
Fasting: 97
1-hr PP: 103
2-hr PP: 97
Talked with SugarFree today about staying the course. Sometimes healing takes a long time and I need to be patient with my body.
Maintenance Round 1, Week 31, Day 4 – 2/20
Ketostix: negative
Blood Glucose:
Fasting: 104
1-hr PP: 115
2-hr PP: 106
Yikes! Horrible glucose readings today.
[Note: It could be the cortisol from the exercise, but your readings look like those of someone either coming down with something (or fighting it off) — or someone
using cortisone cream in some form, like on a burn, a cut, or in shampoo. Have you changed/added *any* toiletries, cosmetics or medication at all in the last week or two?]
Maintenance Round 1, Week 31, Day 5 – 2/21
Ketostix: negative
Blood Glucose:
Fasting: 90
1-hr PP: 82
2-hr PP: 96
Blood sugars are settling down a little.
Maintenance Round 1, Week 31, Day 6 – 2/22
Ketostix: small
Blood Glucose:
Fasting: 90
1-hr PP: 88
2-hr PP: 108
Trying to be the “detective” and figure out what caused my high 2-hour PP.
Maintenance Round 1, Week 31, Day 7 – 2/23
Ketostix: negative
Blood Glucose:
Fasting: 101
1-hr PP: 93
2-hr PP: 97
Feeling well today, and my meal kept me feeling satisfied late into the evening.
Maintenance Round 1, Week 32, Day 1 – 2/24
Measurements:
Bust: 34.25″ = up .25″
Waist: 30.5″ = up .5″
Hips: 40.25″ = down .25”
From other areas = up .25″
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 106
2-hr PP: 103
Feeling well, got a lot of good things accomplished today.
Maintenance Round 1, Week 32, Day 2- 2/25
Ketostix: trace
Blood Glucose:
Fasting: 97
1-hr PP: 96
2-hr PP: 98
Feel well today.
Maintenance, Round 1, Week 32, Day 4 – 2/27
Ketostix: trace
Blood Glucose:
Fasting: 100
1-hr PP: 88
2-hr PP: 111
Could not believe my two hour reading so I took it again and it was real. I have been fighting off a sore throat the last few days. Would that make a difference?
[Note: Not a difference like that. However, the mystery of your “sometimes but not usually really high PP’s” is now solved. Thank goodness for your thread here, and your Fitday Food Logs. It allowed me to ‘match’ your erratically high PP’s. And on every single day you spiked, you either had your homemade English muffin that day, or the day before. Don’t know what exactly about them or the recipe is causing the problem, but the solution is clear: don’t eat them anymore. Time to move on to Pumpernickel, without any sugar in it. Taking off my deerstalker cap now… :D]
Maintenance Round 1, Week 32, Day 5 – 2/28
Ketostix: trace
Blood Glucose:
Fasting: 101
1-hr PP: 99
2-hr PP: 91
SugarFree, you do a sleuthing medal! The proof will be in the pudding as I begin to add “non-wheat” starchy carbs back into my menu and we watch how my glucose readings react.
[Note: For sure, but I’m betting it’s not the wheat, per se. That’s why I’d like you to wait a week, see if your PP’s stabilize, and then add in half an ounce of Pumpernickel bread. That will be the true proof.]
Maintenance Round 1, Week 32, Day 6 – 3/1
Ketostix: trace
Blood Glucose:
Fasting: 101
1-hr PP: 104
2-hr PP: 104
I had two ounces of sweet potato today.
Maintenance Round 1, Week 32, Day 7 – 3/2
Ketostix: trace
Blood Glucose:
Fasting: 108
1-hr PP: 98
2-hr PP: 100
A lovely day with my family.
Maintenance Round 1, Week 33, Day 1 – 3/3
Weight: 139.5 = up 2.3 pounds
Measurements:
Bust: 34.5″ = up .25″
Waist: 30.5″= no change
Hips: 40.5″ = up .25″
Ketostix: small
Blood Glucose:
Fasting: 92
1-hr PP: 100
2-hr PP: 98
Enjoying my day!
Maintenance Round 1, Week 33, Day 2 – 3/4
Ketostix: Small
Blood Glucose:
Fasting: 104
1-hr PP: 103
2-hr PP: 97
I really enjoyed my BBS (Body By Science) workout today. I am getting stronger!
Maintenance Round 1, Week 33, Day 3 – 3/4
Ketostix: trace
Blood Glucose:
Fasting: 93
1-hr PP: 101
2-hr PP: 101
PP’s are pretty good considering it is one day after BBS and I had carrots and red pepper in my meal.
Maintenance Round 1, Week 33, Day 4 – 3/6
Ketostix: trace
Blood Glucose:
Fasting: 93
1-hr PP: 89
2-hr PP: 98
Feeling well today and in good spirits.
Maintenance Round 1, Week 33, Day 5 – 3/7
Ketostix: trace
Blood Glucose:
Fasting: 97
1-hr PP: 100
2-hr PP: 90
Doing well!
Maintenance Round 1, Week 33, Day 6 – 3/8
Ketostix: trace
Blood Glucose:
Fasting: 100
1-hr PP: 99
2-hr PP: 98
Still not feeling well. Happily surprised that my PP’s weren’t higher.
Maintenance Round 1, Week 33, Day 7 – 3/9
Ketostix: small
Blood Glucose:
Fasting: 100
Still sick and eating the PIM.
Maintenance Round 1, Week 34, Day 1 – 3/10
Measurements:
Bust: 34″ = down .5″
Waist: 30.5″ = no change
Hips: 40.25″ = down .25″
Additional losses = down .5″
Ketostix: large
Blood Glucose:
Fasting: 96
Went to the doctor today and was prescribed antibiotics.
[Note: Hopefully they’ll work in a few days and you’ll feel better soon!]
Maintenance Round 1, Week 34, Day 2 – 3/11
Ketostix: trace
Blood Glucose:
Fasting: 98
2-hr PP: 113
High PP due to illness and medication. Hopefully things will start looking up tomorrow.
Maintenance Round 1, Week 34, Day 3 – 3/12
Ketostix: small
Blood Glucose:
Fasting: 86
1-hr PP: 89
2-hr PP:105
Feeling so much better today, although I am worn out. Ate the PIM.
[Note: Alison, I’m glad the Z-Pak is working so quickly for you and you’re feeling better. :)]
Maintenance Round 1, Week 34, Day 4 -3/13
Ketostix: small
Blood Glucose:
Fasting: 100
1-hr PP: 89
2-hr PP: 88
Feeling a bit better today, glad to be on the mend!
Maintenance Round 1, Week 34, Day 5 – 3/14
Ketostix: trace
Blood Glucose:
Fasting: 91
1-hr PP: 108
2-hr PP: 90
Well…at least my two hour PP dropped nicely.
[Note: That’s a lot, considering you’re fighting strep throat (cortisol!) and taking medication for it (more cortisol!). Your PP’s won’t be ‘normal’ until you are – 100%.]
Maintenance Round 1, Week 34, Day 6 – 3/15
Ketostix: trace
Blood Glucose:
Fasting: 98
1-hr PP: 89
2-hr PP: 102
Still not recovered from my strep throat and feeling tired.
Maintenance Round 1, Week 34, Day 7 – 3/16
Ketostix: trace
Blood Glucose:
Fasting: 100
1-hr PP: 85
2-hr PP: 100
Still not recovered.
Maintenance Round 1, Week 35, Day 1 – 3/17
Measurements:
Bust: 34″= no change
Waist: 30.25″ = down .25″
Hips: 40″ = down .25″
Ketostix: trace
Blood Glucose:
Fasting: 100
1-hr PP: 102
2-hr PP: 96
Feeling okay today.
Maintenance Round 1, Week 35, Day 2 – 3/18
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hr PP: 104
2-hr PP: 96
Feeling a little better today.
Maintenance Round 1, Week 35, Day 3 – 3/19
Ketostix: small
Blood Glucose:
Fasting: 98
1-hr PP: 86
2-hr PP: 101
Feeling a lot better today.
Maintenance Round 1, Week 35, Day 4 – 3/20
Ketostix: Small
Blood Glucose:
Fasting: 83
1-hr PP: 97
2-hr PP: 97
Feeling good today, nice to see both PP’s under one hundred.
Maintenance Round 1, Week 35, Day 5 – 3/21
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 104
Feeling good today.
Maintenance Round 1, Week 35, Day 6 – 3/22
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 105
2-hr PP: 92
Had a good BBS workout day even after being sick for two weeks.
Maintenance Round 1, Week 35, Day 7 – 3/23
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hr PP: 96
2-hr PP: 102
Feeling good today. A bit sore from yesterday’s BBS workout, but its a good feeling!
Maintenance Round 1, Week 36, Day 1 – 3/24
Measurements:
Bust: 34” = no change
Waist: 30.5″ = up .25″
Hips: 40″ = no change
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 85
2-hr PP: 98
Feeling great today!
Maintenance Round 1, Week 36, Day 3 – 3/26
Weight: 135.6 = down 3.6 pounds
Ketostix: trace
Blood Glucose:
Fasting: 109
1-hr PP: 113
2-hr PP: 115
Horrible PP’s today!
[Note: Yes, but not from the food you ate, since your fasting was already very high. Looks like a medicine you might have taken or perhaps fighting off an infection. :(]
Maintenance Round 1, Week 36, Day 4 – 3/27
Weight: 136.9 = up 1.3 pounds
Ketostix: trace
Glucose Readings:
Fasting: 89
1-hr PP: 101
2-hr PP: 111
Tired today.
Maintenance Round 1, Week 36, Day 5 – 3/28
Weight: 136.3 = down .6 pounds
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hr PP: 111
2-hr PP: 104
Feeling a little under the weather, and may be getting a relapse of my sore throat. That would explain the high PP’s the last few days.
[Note: Unfortunately, it would. 🙁 I hope you can fight whatever it is off, but if not, please feel better soon.]
Maintenance Round 1, Week 36, Day 6 – 3/29
Weight: 135.2 = down 1.1 pounds
Ketostix: trace
Blood Glucose:
1-hr PP: 107
2-hr PP: 104
Feeling a little better today with lots of rest last night, but still not one hundred percent.
Maintenance Round 1, Week 36, Day 7 – 3/30
Weight: 135.4 = up .2 pound
Blood Glucose:
Fasting: 89
1-hr PP: 111
2-hr PP: 94
Feeling okay today.
Maintenance Round 1, Week 37, Day 1 – 3/31
Weight: 137.9 = up 2.5 pounds
Measurements:
Bust: 34″= no change
Waist: 30.25″= no change
Hips: 40″ = no change
Ketostix: trace
Blood Glucose:
Fasting: 100
1-hr PP: 92
2-hr PP: 98
Feeling better today.
Maintenance Round 1, Week 37, Day 2 – 4/1
Weight: 137.4 = down .5 pound
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hr PP: 91
2-hr PP: 105
Trying to stabilize my blood sugars.
Maintenance Round 1, Week 37, Day 3 – 4/2
Weight: 136.8 = down .6 pound
Ketostix: trace
Blood Glucose:
Fasting: 86
1-hr PP: 85
2-hr PP: 95
Feeling well today, though my BBS workout was a washout.
Maintenance Round 1, Week 37, Day 4 – 4/ 3
Weight: 136. 6 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 95
1-hr PP: 108
2-hr PP: 98
Feeling well today. A little sore from BBS.
Maintenance Round 1, Week 37, Day 5 – 4/4
Weight: 136.6 = down .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 103
1-hr PP: 96
2-hr PP: 95
Fasting glucose high due to a very short nights sleep.
Maintenance Round 1, Week 37, Day 6 – 4/5
Weight: 136.1 = down .1 pound
Ketostix: small
Blood Glucose:
Fasting: 91
1-hr PP: 83
2-hr PP: 84
Really happy with my glucose readings today. Glad to see my blood sugars are settling down.
Maintenance Round 1, Week 37, Day 7 – 4/6
Weight: 137 = up .9 pound
Ketostix: small
Blood Glucose:
Fasting: 89
1-hr PP: 94
2-hr PP: 93
Feeling well and enjoyed my day.
Maintenance Round 1, Week 38, Day 1 – 4/7
Weight: 135.9 = down 1.1 pounds
Measurements:
Bust: 33.5″ = down .5″
Waist: 30.25″ = no change
Hips: 39.75″ = down .25″
Other areas = down .25″
Ketostix: trace
Blood Glucose:
Fasting: 91
1-hr PP: 84
2-hr PP: 94
Up at four this morning to catch our flight. Looking forward to vacationing with my family – see everyone in a week!
Maintenance Round 1, Week 38, Day 2 – 4/8
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 90
2-hr PP: 100
Feeling well.
Maintenance Round 1, Week 38, Day 3 – 4/9
Ketostix: trace
Blood Glucose:
Fasting: 98
1-hr PP: 92
2-hr PP: 101
Feeling good.
Maintenance Round 1, Week 38, Day 4 – 4/10
Ketostix: trace
Blood Glucose:
Fasting: 103
1-hr PP: 94
2-hr PP: 101
Enjoying vacation.
Maintenance Round 1, Week 38, Day 5 – 4/11
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hr PP: 76
2-hr PP: 79
Surprised by my low glucose reading.
Maintenance Round 1, Week 38, Day 6 – 4/12
Weight: 134.4 = down 1.5 pounds
Ketostix: trace
Blood Glucose:
1-hr PP: 84
2-hr PP: 94
BBS workout today.
Maintenance Round 1, Week 38, Day 7 – 4/13
Ketostix: small
Blood Glucose:
Fasting: 89
1-hr PP: 82
Feeling well.
Maintenance Round 1, Week 39, Day 1 – 4/14
Weight: 136.4 = up 2 pounds
Measurements:
Bust: 34″ = up .5″
Waist: 30.25″ = no change
Hips: 39.75″ = no change
Ketostix: small
Blood Glucose:
Fasting: 83
1-hr PP: 77
2-hr PP: 87
Good day.
Maintenance Round 1, Week 39, Day 2 – 4/15
Weight: 136.4 = no change
Ketostix: small
Blood Glucose:
Fasting: 85
1-hr PP: 88
2-hr PP: 100
Feel good.
Maintenance Round 1, Week 39, Day 3 – 4/16
Weight: 136 = down .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hr PP: 91
2-hr PP: 101
Feeling fine today.
Maintenance Round 1, Week 39, Day 4 – 4/17
Weight: 134.8 = down 1.2 pounds
Ketostix: trace
Blood Glucose:
1-hr PP: 101
2-hr PP: 99
Nice to see my two-hour PP lower than my one-hour.
Maintenance Round 1, Week 39, Day 5 – 4/18
Weight: 134.4 = down .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 83
1-hr PP: 94
2-hr PP: 96
Feeling well today!
Maintenance Round 1, Week 39, Day 6 – 4/19
Weight: 135.9 = up 1.5 pounds
Ketostix: trace
Blood Glucose:
Fasting: 86
1-hr PP: 98
2-hr PP: 98
Feeling well today.
Maintenance Round 1, Week 39, Day 7 – 4/20
Weight: 134. 4 = down 1.5 pounds
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 98
2-hr PP: 100
Enjoyed Easter with extended family. We had an early afternoon meal, per my request, and I made good food choices despite all of the sugary options before me.
Maintenance Round 1, Week 40 , Day 1 – 4/21
Weight: 134.2 = down .2 pound
Measurements:
Bust: 33.5″ = down .5″
Waist: 30.25″= no change
Hips: 39.5″ = down .25″
Additional losses in other areas = down .75″
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hr PP: 90
2-hr PP: 90
Slept well last night, which was a good lead-in to todays BBS workout. Nice to see my measurements down a bit.
[Note: A ‘bit’? You lost 1.5 inches of fat – on Maintenance! That means while eating a lot of food every single day. That’s wonderful. As are your 2-hr PP’s. Well done. :)]
Maintenance Round 1, Week 40, Day 2 – 4/22
Weight: 135.4 = up 1.2 pounds
Ketostix: trace
Blood Glucose:
Fasting: 85
1-hr PP: 85
2-hr PP: 106
Really hungry this morning, so I ate my meal earlier than usual. Didn’t sleep well last night despite taking melatonin, and am tired today.
[Note: Completely normal after your intense BBS workout yesterday. You should get a better rest tonight.]
Maintenance Round 1, Week 40, Day 3 – 4/23
Weight: 135.5 = up .1 pound
Ketostix: trace
Blood Glucose:
Fasting: 83
1-hr PP: 85
2-hr PP: 78
Amazed at my glucose readings today!
[Note: Looks like the full dose of Metformin has kicked in and is finally doing its thing. GREAT PP’s. :D]
Maintenance Round 1, Week 40, Day 4 – 4/24
Weight: 135.5 = no change
Ketostix: trace
Blood Glucose:
Fasting: 87
1-hr PP: 104
2-hr PP: 103
Disappointed in my mediocre PP’s.
Maintenance Round 1, Week 40, Day 5 – 4/25
Weight: 135.6 = up .1 pound
Ketostix: trace
Blood Glucose:
1-hr PP: 96
2-hr PP: 94
Feeling well, got a lot of yard work done today.
Maintenance Round 1, Week 40, Day 6 – 4/26
Weight: 135.4 = no change
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hr PP: 100
2-hr PP: 102
Did heavy yard work for a couple of hours before my meal, was definitely ready to eat!
Maintenance Round 1, Week 40, Day 7 – 4/27
Weight: 135.5 = up .1 pound
Ketostix: trace
Starting my very first Protocol Phase One tomorrow, and I’m worried about possibly having “hungry days” before I enter lipolysis.
Protocol Round 1, Week 1, Day 1 – 4/28
Weight: 136.3 = up .8 pound
Measurements:
Bust: 33″ = down .5″
Waist: 30″ = down .25″
Hips: 39.5 = no change
Meal:
– 9 oz beef sirloin
– 8 oz broccoli
– 7 oz green beans
– .5 oz butter
– 2 oz sour cream
– 1 oz white potato
Fitday Stats:
Calories: 793
Fat: 50.8 grams (57%)
Protein: 59 grams (31%)
Carbs: 25.1 grams (12%)
Ketostix: trace
Blood Glucose:
Fasting: 110
1-hr PP: 115
2-hr PP: 109
Not sure whats going on with my glucose readings today, must be fighting something off.
Protocol Round 1, Week 1, Day 2 – 4/29
Weight: 133.8 = down 2.5 pounds
Meal:
– 9 oz salmon, raw
– .6 oz collard greens
– 8 oz broccoli
– 2 oz mushrooms
– .75 oz duck fat
-.75 oz butter
Fitday Stats:
Calories: 782
Fat: 54.5 grams (63%)
Protein: 61.3 grams (32%)
Carbs: 11.6 grams (5%)
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hr PP: 75
2-hr PP: 79
Glucose readings much better today. Turns out that keeping a meter in a bathroom while the family takes showers without using the exhaust fan is not a good idea. 😀
Protocol Round 1, Week 1, Day 3 – 4/30
Weight: 133.4 = down .4 pound
Meal:
– 13 oz chicken thigh
– 11 oz zucchini
– 8 oz broccoli
– 4 oz mushrooms
– 2 oz strawberries
– 1 square Lindt chocolate
– 2 oz heavy cream
Fitday Stats:
Calories: 849
Fat: 58.3 grams (61%)
Protein: 63.3 grams (29%)
Carbs: 23.2 grams (5%)
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hr PP: 89
2-hr PP: 87
Happy with my PP’s today! Hungry last night and this morning, hoping the hunger will decrease tomorrow.
Protocol Round 1, Week 1, Day 4 – 5/1
Weight: 132.4 = down 1 pound
Meal:
– 8 oz chicken liver
– 3 large eggs
– 10 oz mustard greens
– 10 oz kale
– .75 oz duck fat
– .75 oz butter
– 2 oz brown rice
Fitday Stats:
Calories: 968
Fat: 65.4 grams (61%)
Protein: 66.4 grams (28%)
Carbs: 28.4 grams (11%)
Ketostix: trace
Blood Glucose:
Fasting: 84
1-hr PP: 88
2-hr PP: 93
Quite hungry last night and this morning. SugarFree suggested that I no longer have sufficient fat to get me into lipolysis (never thought that would be a problem!), and upped my veggies and fat a bit until I can return to Maintenance. I am feeling nice and full.
Protocol Round 1, Week 1, Day 5 – 5/2
Weight: 132.9 = up .5 pound
Meal:
– 8 oz salmon
– 10 oz spinach
– 12 oz asparagus
– 2 oz sweet potato
– 1 oz blue cheese
– .5 oz olive oil
– 1 oz duck fat
Fitday Stats:
Calories: 920
Fat: 64.5 grams (63%)
Protein: 60 grams (27%)
Carbs: 25.1 grams (10%)
Blood Glucose:
Fasting: 81
1-hr PP: 87
2-hr PP: 93
Feeling fine.
Protocol Round 1, Week 1, Day 6 – 5/3
Weight: 133.4 = up .5 pound
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hr PP: 94
2-hr PP: 86
Feeling well, did heavy yard work for three hours this morning.
Protocol Round 1, Week 1, Day 7 – 5/4
Weight: 133.9 = up .5 pound
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hr PP: 99
2-hr PP: 97
Feeling well.
Lifetime Maintenance, Week 1, Day 1 – 5/5
Weight: 134.4 = up .5 pound
Measurements:
Bust: 33″ = no change
Waist: 29.5″ = down .5″
Hips: 39.5″ = no change
Additional losses in other areas = down .5″
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hr PP: 97
2-hr PP: 106
I Had a talk with SugarFree today and she said it was time for me to prepare to spread my wings and to independently live the principles she has taught me. I am now on Lifetime Maintenance and will continue to see wonderful changes in my physical health as I adhere to the principles of Protocol. I am forever grateful that I found SugarFree, and with her help have been able to regain my health!
[Note: Alison, you’ve done so remarkably well, I know you will continue to do more than survive – you’ll thrive! 🙂 When you first began Protocol you were living (if we could call it that) on low-fat, starvation-level calories, convinced that if you didn’t exercise for hours daily, and severely limit your food, you’d blow up like a balloon. You obsessed about food, were hungry all the time, and constantly exhausted. It took a while, but you’re now eating a LOT of fat and calories without gaining an inch or a ounce, exercise about fifteen minutes a week, are increasing your lean muscle mass – and have energy to spare daily. What a change! And the best thing about it is you did it all yourself. I may have provided some guidance, but you were willing to do the work, for which I hope you are justifiably proud. If you continue to eat this well, you will stay slim, healthy and vigorous for decades to come. A big Gold Star for you!]
Lifetime Maintenance, Week 1, Day 2 – 5/6
Weight: 133.4 = down 1 pound
Ketostix: trace
Blood Glucose:
Fasting: 84
1-hr PP: 101
2-hr PP: 97
Feeling well today, and had a good BBS workout.
Lifetime Maintenance, Week 1, Day 3 – 5/7
Weight: 135.1 = up 1.8 pounds
Ketostix: trace
Blood Glucose:
Fasting: 91
1-hr PP: 99
2-hr PP: 98
Feeling tired and sore after yesterday’s workout.
Lifetime Maintenance, Week 1, Day 4 – 5/8
Weight: 133.8 = down 1.3 pounds
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hr PP: 99
2- hr PP: 101
Feeling fine today.
Lifetime Maintenance, Week 1, Day 5 – 5/9
Weight: 133.3 = down .5 pound
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hr PP: 109
2-hr PP: 87
Surprised by my high 1-hour PP. Glad to see my 2-hour is down where it should be.
Lifetime Maintenance, Week 1, Day 6 – 5/10
Weight: 132.8 = down .5 pound
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hr PP: 91
2-hr PP: 98
Feeling well. Lots of heavy yard work this morning.
Lifetime Maintenance, Week 1, Day 7 – 5/11
Weight: 132.9 = up .1 pound
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hr PP: 90
2-hr PP: 96
Enjoyed Mothers Day and felt full into the evening.
Lifetime Maintenance, Week 2, Day 1 – 5/12
Weight: 132.9 = no change
Measurements:
Bust: 33″ = no change
Waist: 29.5″ = no change
Hips: 39.25″ = down .25″
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hr PP: 104
2-hr PP: 87
Feeling well. Was in a hurry and forgot to cook my starchy carb so I ate an apple instead.
Lifetime Maintenance, Week 2, Day 2 – 5/13
Weight: 132.6 = down .3 pound
Ketostix: trace
Blood Glucose:
Fasting: 87
1-hr PP: 107
2-hr PP: 93
I was hungry enough this morning that meal-time was approaching much too slowly. I ate earlier than usual and am hoping my meal keeps me satisfied through the evening. I am not certain what caused my high one hour PP.
[Note: The bread.]
Lifetime Maintenance, Week 2, Day 3 – 5/14
Weight: 133.6 = up 1 pound
Ketostix: trace
Blood Glucose:
Fasting: 82
1-hr PP: 76
2-hr PP: 86
Had a good BBS workout today.
Lifetime Maintenance, Week 2, Day 3 – 5/15
Weight: 134.6 = up 1 pound
Ketostix: trace
Blood Glucose:
Fasting: 87
1-hr PP: 86
2-hr PP: 105
Tired and sore from yesterday’s workout.
Lifetime Maintenance, Week 2, Day 5 – 5/16
Weight: 134.3 = down .3 pound
Ketostix: trace
Blood Glucose:
Fasting: 100
1 hr PP: 86
2 hr PP: 94
Still a bit sore and tired from my workout.