Brenda will join us on Monday, April 15 but please welcome her now.
Brenda’s Introduction:
Hello! I am 63, 5′ 2″and weigh 161 pounds. What I learned from my metabolic blood test results is that I am insulin resistant, which means I’ve lost tight blood sugar control. That’s why I’m fat. I am also hypothyroid with thyroid hormone resistance, which I have known for years and have been on many thyroid medications that haven’t fixed the problem. The good news: my cholesterol results were excellent, and I am 100% heart-healthy Pattern A.
I’ve become a Protocol Participant because nothing has ever worked for me, including using HCG. Yes, I took the weight off but it only returned – plus another ten pounds. I am tired of being tired, working out but having less muscle mass, more muscle pain, and always feeling cold!
I look forward to not feeling like I’m doing something wrong. Every doctor has told me the same thing: take thyroid meds, eat less, and exercise more! This advice has not worked for me. Not one doctor ever told me I was insulin resistant, but they were quick to get me on a scale and I always walked away feeling bad about myself after refusing the anti-depressant medicines they wanted to give me. Hopefully, those days are over thanks to SugarFree, and I’m really glad my current doctor recommended her!
Protocol Round 1, Week 1, Day 1 – 4/15
Weight: 161.5 pounds
Measurements:
Bust: 37.5″
Waist: 36.5″
Hips: 41.5″
Meal:
– 8 oz. Spinach
– 7.5 oz. Salmon
– 1.25 T. Duck Fat
– 5 oz. Green Beans
– 1 oz. Butter
– 1 oz. Sweet Potato
Fitday stats:
– Calories: 726
– Fat: 51.8 grams (63%)
– Protein: 49.2 grams (28%)
– Carbs: 15.8 (9%)
Ketostix: Negative
Blood Glucose:
_ Fasting: 101
_ 1-hour PP (after meal): 100
_ 2-hour PP (after meal): 97
My food was really good, however I feel bloated.
[Note: Brenda, welcome! It’s not unusual for new Participants to feel bloated the first day or two, since they’re eating many more veggies (and thus much more fiber) than they’re used to. This should go away in a few days, but you can help by making sure you roast your veggies instead of cooking by other methods, like steaming.]
Protocol Round 1, Week 1, Day 2 – 4/16
Weight: 160.6 = down .9 pound
Meal:
– 4 oz. Spinach
– 4 oz. Kale
– 8 oz. Veal, Liver
– 8 oz. Asparagus
– .75 oz. Butter
– 1 oz. Onion
– .75 oz. Duck Fat
Fitday stats:
– Calories: 736
– Fat: 49.8 grams (60%)
– Protein: 51.3 grams (30%)
– Carbs: 19.2 (10%)
Ketostix: Negative
Blood Glucose:
_ Fasting: 96
_ 1-hour PP (after meal): 99
_ 2-hour PP (after meal): 106
I wasn’t hungry last night or this morning, and my weight moved down for the first time in a week. I roasted my asparagus and steamed the rest. I could not believe all the food I had to eat! I barely got it all down and I feel like a bloated whale
[Note: Please see yesterday’s note: If you do not want to feel bloated, do NOT steam veggies.]
I noticed my 2-hour PP went up, was it the onion?
[Note: It was. Good observation. 🙂 What this means is for the next day or two, no starch or sweet veggies. Then try again with a starch veggie, like potato, rather than with a sweet veggie like onion. Next week, if your meter gives you the okay, you can try onion again.]
Protocol Round 1, Week 1, Day 3 – 4/17
Weight: 158.8 = down 1.8 pounds
Meal:
– 8 oz broccoli
– 5 oz green beans
– 14 oz chicken thigh with skin
– .5 oz butter
– .5 T. duck fat
Fitday stats:
– Calories: 718
– Fat: 50.3 grams (63%)
– Protein:54.9 grams (32%)
– Carbs:10.1 grams (5%)
Ketostix: trace
Blood Glucose:
_ Fasting: 99
_ 1-hour PP (after meal): 98
_ 2-hour PP (after meal): 99
No hunger last night or this morning. I roasted all my vegetables and eating went better. I still feel stuffed and uncomfortable, and had a hard time finishing it all. Food feels heavy and I am burping a lot! I was a comfort eater, mostly in the evening. Now I feeling uncomfortable eating so much. Brain and the body haven’t been on the same page for a long time. Maybe I do not need so much comforting lately!
[Note: When a new Participant joins whose metabolism is basically dormant, and who has been eating non-nutritive ‘comfort food’ with little good fat, it’s normal to feel ‘stuffed’ when eating a mere 700 calories per day, when a normal amount is at least three times that much. Your stomach has shrunk over the years, and your gall bladder has too, in size and function, which is why you are ‘burping’. Your stomach size will increase, your gall bladder will regain it’s abilities, and you will be able to eat meals that are triple in size in a few weeks with no problem at all. And the burping and bloating will disappear, never to return. :)]
Protocol Round 1, Week 1, Day 4 – 4/18
Weight: 158.2 = down .6 pound
Meal:
_ 8 oz spinach
_ 9 oz asparagus
_ 8 oz Salmon
_ .1 oz butter
_ .5 T.duck fat
Fitday stats:
_ Calories:726
_ Fat: 50.9 grams (62%)
_ Protein:54.9 grams (33%)
_ Carbs: 9.9 grams (5%)
Ketostix: small
Blood Glucose:
_ Fasting: 88
_ 1-hour PP (after meal): 93
_ 2-hour PP (after meal): 83
Little hunger pains last night. Not hungry this morning. Eating my food went better. I am still feeling bloated, but the burping went away.
Protocol Round 1, Week 1, Day 5 – 4/19
Weight: 158.2 = down .8 pound
Meal:
_ 8 oz swiss chard
_ 10 oz green, string beans
_ 11 oz pork chop
_ .5 oz butter
_ .5 T.duck fat
_ 1 oz potato
Fitday stats:
_ Calories: 777
_ Fat: 51.7 grams (59%)
_ Protein: 54.9 grams (29%)
_ Carbs: 24.7 grams (12%)
Ketostix: large
Blood Glucose:
_ Fasting: 89
_ 1-hour PP (after meal): 104
_ 2-hour PP (after meal): 95
Not hungry last night or this morning. Getting all the food down was difficult. I have a stomach ache! Weight down again good, ketostix was large. What does that mean?
[Note: It means that you are in lipolysis and burning fat, which is why you weren’t hungry. That, and the extra veggies, which you won’t need tomorrow. I believe you’ll be pleased with your measurements on Monday. 🙂 As for your blood sugar readings, the potato did elevate your 1-hr PP slightly, but you dropped back into normal range at your 2-hr, which is great. Do without any starch or sweet veggies this weekend, and you’ll be ready to try again on Tuesday. Remember, every day you get better, so if something is a problem one week, it might not be the week after. Keep trying, and let your meter be your guide!]
Protocol Round 1, Week 1, Day 6 – 4/20
Weight: 157.4 = down .8 pound
Meal:
– 8 oz veal calf liver
– 8 oz spinach
– 9 oz asparagus
– 1 T. duck fat
_ 1.2 oz butter
Fitday Stats:
_ Calories: 740
_ Fat: 51.7 grams (62%)
_ Protein: 51.1 grams (29%)
_ Carbs: 16.5 grams (9%)
Ketostix: moderate
Blood Glucose:
Fasting: 96
1-hour PP (after meal): 103
2-hour PP (after meal): 91
Eating food went easier today, stomach not bloated! Really hungry last night.
Protocol Round 1, Week 1, Day 7- 4/21
Weight: 157.2 = down .2 pound
Meal:
_ 8 oz swiss chard
_ 10 oz green bean
_ .5 oz butter
_ .5 duck fat
_ 13 oz chicken thigh
Fitday Stats:
_ Calories: 795
_ Fat: 55.9 grams (63%)
_ Protein: 53.7 grams (28%)
_ Carbs: 20.2 grams (9%)
Ketostix: moderate
Blood Glucose:
Fasting: 93
1-hour PP (after meal): 94
2-hour PP (after meal): 87
Added more carbs because I was so hungry last night. Backed to being major stuffed.
[Note: Actually, you didn’t add a single starch carbohydrate. You didn’t even add many more veggies: just two more ounces of green beans. So ‘back to being major stuffed’ was more mind than matter. :)]
Protocol Round 1, week 2, Day 1 – 4/22
Weight: 156.8 = down .4 pound
Measurements:
Bust: 37.5″ = up 1″
Waist: 35″ = down 1.5″
Hips: 41.5 = no change
Meal:
_ 15 oz haddock, with skin and bone
_ 8 oz Spinach
_ 10 oz asparagus
_ 1 T. duck fat
_ 1.5 oz butter
Fitday Stats:
_ Calories: 780
_ Fat: 56.0 grams (63%)
_ Protein: 56.3 (31%)
_ Carbs: 12.1 (6%)
Ketostix: moderate
Blood Glucose:
_ Fasting: 83
_ 1-hour PP (after meal): 96
_ 2-hour PP (after meal): 93
No hunger last night or this morning. Noticed my bust measurement has gone UP! Is my fat moving around? I measured very carefully.
[Note: LOL – fat cannot ‘move around’. You lost a whopping inch and a half of fat from where it counts: around your waist, and about four pounds. That’s a lot in a single week. Your bust measurement could be a bit of bloating, a different bra, or even not holding the measuring tape exactly where it was last week. You did NOT gain fat anywhere, and your blood sugars are greatly improved. Well done. :)]
Protocol Round 1, Week 2, Day 2 – 4/23
Weight: 156.2 = down .6 pound
Meal:
– 8 oz broccoli
– 6 oz green beans
– 10 oz chicken liver
– 1 oz butter
– .5 oz duck fat
– 2 oz sweet potato
Fitday stats:
_ Calories: 761
_ Fat: 51.1 grams (60%)
_ Protein:52.2 grams (28%)
_ Carbs: 23.6 grams (12%)
Ketostix: moderate
Blood Glucose:
_ Fasting: 92
_ 1-hour PP (after meal): 102
_ 2-hour PP (after meal): 100
I wasn’t hungry last night or this morning. Food was easier to eat and tasted good though. I may feel a little stuffed but I’m making progress! I added a starch veggie and my 1-hour PP went up. Does my body not like starch?
[Note: This past Saturday you ate neither starch nor sweet (onion) veggie – yet your 1-hr PP was 103, higher than it was today. This is one of the benefits of your keeping a daily journal here, so you can continually review your journey and learn from it. You are insulin resistant, and will remain so for months, perhaps even a year or two, though you will get better daily. And because you are insulin resistant, your body no longer has tight blood sugar control, so your blood sugars go higher than they should – even when you don’t eat any starch or sweet veggie. But as you can see, even that’s changing. The day you began you could barely eat one ounce of sweet potato, and today you did okay – not yet ‘good’ – with two ounces. So, you pull back for another day or two, and then try again with a different starch veggie and see how you do. This way, you’re always learning, and always challenging your body to get better and do better. :)]
Protocol Round 1, Week 2, Day 3 – 4/24
Weight: 156.4 = up .2 pound
Meal:
– 8 oz kale
– 8 oz steak
– 9 oz asparagus
– 1 T. butter
Fitday stats:
– Calories: 683
– Fat: 49.9 grams (66%)
– Protein: 48.6 grams (28%)
– Carbs: 9.9 grams (6%)
Ketostix: moderate
Blood Glucose:
– Fasting: 81
– 1-hour PP (after meal): 93
– 2-hour PP (after meal): 92
Not hungry last night or this morning. I enjoyed my meal! Thanks for the advice yesterday, SugarFree!
Protocol Round 1, Week 2, Day 4 – 4/25
Weight: 155.8 = down .4 pound
Meal:
– 8 oz swiss chard
– 6 oz beans, green string
– 10 oz fish, monk with skin
– 1 T. butter
– .75 oz duck fat
– 1 oz potato, white with skin
– 2 oz sour cream
Fitday stats:
– Calories:702
– Fat: 49.2 grams (62%)
– Protein: 46.5 grams (28%)
– Carbs: 19 grams (10%)
Ketostix: moderate
Blood Glucose:
– Fasting: 76
– 1-hour PP (after meal): 99
– 2-hour PP (after meal): 98
Not hungry last night or this morning. I enjoyed my meal! Not stuffed.
[Note: Terrific report on several levels. First, the fact that you ate a bit more food than usual and weren’t ‘stuffed’ means that your metabolism is waking up! Also, your blood sugars remained completely normal despite the potato, which wasn’t the case a week ago. Things will improve still further when you go onto Maintenance next week. :)]
Protocol Round 1, Week 2, Day 5 – 4/26
Weight: 155.6 = down .2 pound
Meal:
– 8 oz spinach
– 9 oz asparagus
– 13 oz chicken, thigh with skin
– 1 oz butter
– .5 oz duck fat
– 2 oz potato, sweet with skin
Fitday stats:
– Calories: 921
– Fat: 67.4 grams (65%)
– Protein: 55.2 grams (26%)
– Carbs: 21.3 grams (9%)
Ketostix: moderate
Blood Glucose:
– Fasting: 77
– 1-hour PP (after meal): 108
– 2-hour PP (after meal): 102
Not hungry last night or this morning. I meal was good! Not stuffed. 1-hour PP high because of the sweet potato?
[Note: Yep. But that’s how you learn about your body’s ever-increasing capability. Tomorrow, only protein, fat and veggies – and then try again with one ounce in a day or two. Once you’re on Maintenance and eating a lot more fat, you’ll be able to eat a lot more carbohydrate safely. :)]
Protocol Round 1, Week 2, Day 6 – 4/27
Weight: 156.4 = up .8 pound
Meal:
– 8 oz chicken livers
– 8 oz broccoli
– 6 oz green beans
– 1.5 T duck fat
– 1 T butter
– 2 eggs
Fitday Stats:
– Calories: 733
– Fat: 51.8 grams (63%)
– Protein: 54.2 grams (31%)
– Carbs: 12.9 grams (6%)
Ketostix: moderate
Blood Glucose:
Fasting: 87
1-hour PP (after meal): 72
2-hour PP (after meal): 71
Enjoyed my food, not stuffed.
Protocol Round 1, Week 2, Day 7 – 4/28
Weight: 156.6 = up .2 pound
Meal:
– 8 oz spinach
– 6 oz peas
– 1.3 oz butter
– .5 oz duck fat
– 13 oz haddock
Fitday Stats:
– Calories: 780
– Fat: 52 grams (59%)
– Protein: 52.6 grams (28%)
– Carbs: 25.6 grams (13%)
Ketostix: moderate
Blood Glucose:
Fasting: 87
1-hour PP (after meal): 99
2-hour PP (after meal): 96
Not hungry last night or this morning. 1-hour PP up because of peas?
[Note: Absolutely! Peas are not only not an ‘other’ green veggie, but as one of the most starch and sugar-filled veggies should only be eaten rarely, and then only half an ounce to an ounce at a time – max! Look for a water-weight gain tomorrow. :(]
Protocol Round 1, week 3, Day 1 – 4/29
Weight: 156.8 = up .2 pound
Measurements:
Bust: 37.5″ = no change
Waist: 35″ = no change
Hips: 41.5″ = no change
Meal:
– 9 beef, short-loin, bone and fat
– 8 oz swiss chard
– 6 oz green beans
– 1 oz potato
– .5 oz butter
– 1 oz sour cream
Fitday Stats:
– Calories: 796
– Fat: 57.6 grams (65%)
– Protein: 52.4 (27%)
– Carbs: 17.2 (8%)
Ketostix: moderate
Blood Glucose:
– Fasting: 83
– 1-hour PP (after meal): 88
– 2-hour PP (after meal): 86
No hunger last night or this morning. No fat loss, but my glucose levels are getting better.
[Note: They are, and despite your extreme insulin resistance, you should see some fat loss by next Monday.]
Protocol Round 1, Week 3, Day 2 – 4/30
Weight: 156.8 = no change
Meal:
– 8 oz kale
– 9 oz asparagus
– 8.5 oz chicken livers
– .5 oz butter
– .75 oz duck fat
– 2 eggs
Fitday stats:
– Calories: 708
– Fat: 49.6 grams (62)
– Protein: 52.8 grams (32%)
– Carbs: 10.3 grams (6%)
Ketostix: moderate
Blood Glucose:
– Fasting: 87
– 1-hour PP (after meal): 91
– 2-hour PP (after meal): 90
Not hungry last night or this morning.
Protocol Round 1, Week 3, Day 2- 5/1
Weight: 156.8 = no change
Meal:
– 8 oz swiss chard
– 8 oz collard greens
– .5 sour cream
– .5 oz butter
– .5 oz duck fat
– 1 oz potato, white
– 8 oz pork chop
Fitday stats:
– Calories: 767
– Fat: 54.2 grams (64%)
– Protein: 52.9 grams (27%)
– Carbs: 18 grams (9%)
Ketostix: moderate
Blood Glucose:
– Fasting: 96
– 1-hour PP (after meal): 93
– 2-hour PP (after meal): 91
First time eating collard greens. I liked them.
Protocol Round 1, Week 3, Day 5 – 5/2
Weight: 157 = up .2 pound
Meal:
– 8 oz salmon, skin
– 8 oz collard greens
– 8 kale
– .75 oz butter
– .5 oz duck fat
Fitday stats:
– Calories: 729
– Fat: 51.7 grams (63%)
– Protein: 54 grams (31%)
– Carbs: 12.9 grams (6%)
Ketostix: moderate
Blood Glucose:
– Fasting: 98
– 1-hour PP (after meal): 82
– 2-hour PP (after meal): 91
A little hungry last night, but not this morning.
Protocol Round 1, Week 3, Day 6 – 5/3
Weight: 157 = no change
Meal:
– 11 oz chicken,thigh, skin
– 12 oz broccoli raab
– 8 swiss chard
– .5 oz butter
– .5 oz duck fat
– 1 oz sweet potato
Fitday stats:
– Calories: 733
– Fat: 52.7 grams (64%)
– Protein: 52.4 grams (28%)
– Carbs: 15.4 grams (8%)
Ketostix: moderate
Blood Glucose:
– Fasting: 88
– 1-hour PP (after meal): 92
– 2-hour PP (after meal): 87
Starting Maintenance on Monday!
Protocol Round 1, Week 3, Day 6 – 5/4
Weight: 157.4 = up .4 pound
Meal:
– 10 oz duck, wild, meat and skin
– 10 oz spinach
– 10 oz asparagus
– 1 oz potato, white
– .75 oz butter
Fitday Stats:
– Calories: 841
– Fat: 60.7 grams (64%)
– Protein: 56.3 grams (29%)
– Carbs: 15.5 grams (7%)
Ketostix: small
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 91
2-hour PP (after meal): 90
Enjoyed my food.
Protocol Round 1, Week 3, Day 7 – 5/5
Weight: 157.4 = no change
Meal:
– 8.5 oz chicken liver
– 8 oz swiss chard
– 12 oz broccoli, raab
– .5 oz duck fat
– 1 oz butter
– 1 oz sweet potato
Fitday Stats:
– Calories: 710
– Fat: 50.5 grams (63%)
– Protein: 52.2 grams (29%)
– Carbs: 15.4 grams (8%)
Ketostix: small
Blood Glucose:
Fasting: 87
1-hour PP (after meal): 99
2-hour PP (after meal): 96
Not hungry last night or this morning.
Maintenance Round 1, Week 1, Day 1 – 5/6
Weight: 157.6 = up .2 pound
Measurements:
Bust: 37.5 = no change
Waist: 35″ = no change
Hips: 41.5 = no change
Ketostix: small
Blood Glucose:
– Fasting: 87
– 1-hour PP (after meal): 88
– 2-hour PP (after meal): 86
So much food, I feel stuffed.
[Note: You’ll get used to it by week’s end. 🙂 And don’t forget it’s common to gain between three to five pounds of water weight the first week of Maintenance, as your brain stashes water into your fat cells as a ‘place-holder’ for the fat you’ve lost. And you have lost fat, just not from the waist or hips – but from calves, thighs and derriere. Once your brain decides you don’t need it anymore, because the fat isn’t returning, it will dump it. :)]
Maintenance Round 1, Week 1, Day 2 – 5/7
Weight: 157.6 = no change
Fitday stats:
– Calories: 1,662
– Fat: 149 grams (80%)
– Protein: 54.1 grams (13%)
– Carbs: 30.2 grams (7%)
Ketostix: small
Blood Glucose:
– Fasting: 88
– 1-hour PP (after meal): 92
– 2-hour PP (after meal): 87
Not hungry last night or this morning. Stuffed!
Note: 5/8
Brenda’s computer caught a virus, and will be in the shop at least a week. She won’t be able to report again until then. Please feel better soon, computer! 😀
Brenda’s Farewell Note – 6/14
Hi Everyone,
My computer ‘virus’ over a month ago turned into a nightmare, and although the company agreed to replace it, I did not get the new one until yesterday, and couldn’t report in or even do my Fitday Stats all this time. But I got it back only to discover I will be out of town for a few months and will not be able to continue Protocol, at least officially. It’s been so beneficial I intend to make it my WOE (way of eating) for life.
When I began the SugarFree Protocol my husband and I were in a really unhealthy place. I am now healthy, sleeping through the night, night sweats and terrible joint pains are gone, energy levels are up, my skin is glowing and my body is healing from years of suffering from hypothyroidism. My fasting blood sugars are in the mid-seventies – even my 1 and 2-hr PP’s – which is a big and healthy change.
Protocol has changed my life for the better, and shown me a new approach to avoiding future health problems. My husband and I are on our way to even better health and will continue to work with all the information SugarFree and her amazing Protocol has provided. I will continue to follow what I have learned from SugarFree for life!
SugarFree: thank you for all your help and support! I wish you great luck in accomplishing your goals and may only great things come your way in the future.
Brenda
[Note: Brenda, you accomplished a lot in your short time here, and learned even more. 🙂 You have all the tools you need to continue on to ‘goal’ and Lifetime Maintenance, and I know you will succeed. Have a wonderful trip and ‘adventure’! ~ SugarFree]