SugarFree Protocol – Caitlin

Caitlin will join us on Monday, Monday, March 5, but you can learn more about her now.

Caitlin’s Introduction:

Hello, everyone. My name is Caitlin.  I am twenty-eight, 5′ 4″ and weigh 174 pounds.

Although I was slim when young, my excess weight gain began with my first pregnancy.  No matter what I did to lose it, the weight never came off. Then I discovered HCG and thought it was the answer. I was wrong, since all the weight I lost came right back on again. By that time I had a blog in which I encouraged others to start HCG, but recently wrote a final thread apologizing for leading them astray.

Now, after one more child and a struggle to maintain my losses, I am turning to the SugarFree Protocol.

My metabolic test results aren’t pretty, and they fit to a “T” the results of all the other former HCG takers. I have Hyperinsulinemia and I am Hypothyroid. My Vitamin D level is in the basement, so SugarFree is helping me correct that too.

I look forward to taking this journey and am thankful for the opportunity. Talk to you all soon!

Protocol Round 1, Week 1, Day 1 – 3/5

Weight: 173.6

Measurements:
Bust: 39″
Waist: 36″
Hips: 41″

Lunch:
– 4 oz broccoli
– 4 oz spinach
– 1 T. butter
– 11 oz. chicken thighs
– 1 oz potato
– 9 oz asparagus
– 1 oz sour cream

Dinner:
– 6 oz salad greens
– .5 T. Olive Oil

Fitday stats:
– Calories: 740
– Fat: 50.3 grams (61%)
– Protein: 50.7 grams (27%)
– Carbs: 21.0 grams (12%)

Ketostix: negative

Blood Glucose:
– Fasting: 74
– 1-hour PP (after breakfast): 64
– 2-hour PP (after breakfast): 63

This morning I found myself consciously reminding myself this is diet time, and to NOT take little bites and tastes of the breakfast I made for my children and the sack lunch I prepared for my eldest. I am realizing just how much snacking I have done during the day.

By the time lunch rolled around I was very hungry. As I started measuring everything out to cook though, I thought: “How in the world am I going to eat all of this food!?” I managed with exception of about one ounce of the spinach leftover. I was full. I know this first week will be difficult, but I am ready! Don’t know about my low blood sugar tests though?

[Note: You’ve had a great first day with some great realizations of former habits. As to your low blood sugars, this is a pattern often seen in hyperinsulinemic participants. Your body is awash in insulin, 24/7 and as a result it is lowering your blood sugars a lot. That will slowly change as your pancreas gets the message that you are no longer eating in a way that requires a lot of insulin for good blood sugar control, and it will make less. When that happens your blood sugars will truly normalize. Jan went through exactly the same thing, so check out her thread!]

Protocol Round 1, Week 1, Day 2 – 3/6

Weight: 171.0 = down 2.6 pounds

Lunch:
– 7 oz shrimp
– 4 oz spinach
– 4 oz broccoli
– 3 T. butter
– 5 oz. green beans
– 1 oz potato
– .5 oz Colby cheese

Dinner:
– 6 oz salad greens
– 1 T. olive oil

Fitday stats:
– Calories: 797
– Fat: 56.6 grams (64%)
– Protein: 49.7 grams (25%)
– Carbs: 22.2 grams (11%)

Ketostix: negative

Blood Glucose:
– Fasting: 65
– 1-hour PP (after lunch): 77
– 2-hour PP (after lunch): 68

I am really happy with my first loss this morning. I know it’s only water, not fat, but the fat loss will come. I have lots of energy this morning and feel pretty good regardless of my low blood sugar. However, in the hour before I ate I was shaky. This persisted in the couple of hours following my lunch. I know it will eventually disappear as my pancreas quits pumping out too much insulin.

Also, I chopped up my spinach and broccoli and cooked it in butter with my shrimp.
This made the combined 8 ounces so much easier and tastier to eat! And I’m very excited about some helpful hints and recipes from SugarFree on how to cook more tasty dishes!

Protocol Round 1, Week 1, Day 3 – 3/7

Weight: 169.0 = down 2.0 pounds

Lunch:
– 7 oz liver
– 8 oz spinach
– 3 T. butter
– 9 oz. asparagus
– 1 oz brown rice
– .5 oz onion

Dinner:
– 4 oz salad greens
– .5 T. olive oil

Fitday stats:
– Calories: 771
– Fat: 51.1 grams (59%)
– Protein: 49.3 grams (26%)
– Carbs: 28.6 grams (15%)

Ketostix: small

Blood Glucose:
– Fasting: 63
– 1-hour PP (after lunch): 76
– 2-hour PP (after lunch): 76

Last night I tossed and turned all night long. My mind would just not quit racing. I had to wake up and eat a piece of cheese because I felt like my blood sugars were low. I thought I would wake up and feel terrible this morning due to lack of restful sleep, but turns out once I got up and going my energy was just fine!

I am telling you, I am loving all this good fat and greens! I am sure people will be mistaking me for Popeye by the time I’m done. I have noticed that my complexion is also more improved. That’s what no more sugar does, I bet.

Another thing I am enjoying is sitting down with my little kids and providing them with their own portions of what I am eating. They are loving it, and that is making this mama very pleased. So far so good and I can’t wait to keep learning and changing.

Oh, and seriously – I  never thought I would like liver, but due to SugarFree telling me how to cook it (in butter, over low heat, just a few minutes on each side so the inside is still pink, rosy and tender) the meat it was delicious. The rice and onions were perfect with it all too. I also, cooked down the eight ounces of spinach in butter and it was wonderful!

On a final note, it’s been nice that people are already noticing my improved spirits and energy. This might be better than the weight loss so far, but I’ll take the losses too!

[Note: Amazing what good food that actually reaches your cells to nourish them will do for you. 🙂 The improved complexion however, is due to the animal fat, not the veggies. Wait until you’re on Maintenance — your hair will shine and your face and skin will glow. The tossing and turning might increase a bit too, which comes from the fat in your tummy finally being released and burned as fuel. It’s no different than if you got up at 2 a.m. and ate a few thousand calories of fat — you’d have too much energy to go back to sleep. Don’t worry, this will simmer down on M. and meanwhile, you are becoming a much smaller person. :)]

Protocol Round 1, Week 1, Day 4 – 3/8

Weight: 167.2 = down 1.8 pounds

Lunch:
– 8 oz sirloin steak
– 8 oz broccoli
– 1.25 T. butter
– 5 oz. green beans
– 1 oz potato
– 1 oz sour cream

Dinner:
– 6 oz salad greens
– .5 T. olive oil

Fitday stats:
– Calories: 838.3
– Fat: 52.9 grams (64%)
– Protein: 53.6 grams (26%)
– Carbs: 21.2 grams (10%)

Ketostix: trace

Blood Glucose:
– Fasting: 79
– 1-hour PP (after lunch): 79
– 2-hour PP (after lunch): 76

This morning I weighed myself three times just to make sure I wasn’t seeing things. I know these losses aren’t going to last forever. There will be some days coming up where my body is going to have to fill my fat cells with water and then finally dump those cells. However, it is nice to have some great losses early on to motivate me to stick with it!

I oven-roasted the broccoli today for lunch along with some extra for the rest of my family, and boy was it a hit! I am really appreciating not only losing weight but also learning to cook, because it is obvious I didn’t know a thing. So although, many of you may already know these basic wonderful ways to cook food it is something new to me and I am enjoying learning!

I slept much better last night and have really good energy today. It is so nice to feel like I can keep up with my life a little better now. I think it is interesting that my fasting glucose has come up a little and just on the fourth day.

[Note: Quite a change from the bad ‘ol HCG days, no? 🙂 Yes, your fasting glucose came up a bit today, because your pancreas is starting to get the message that all that excess insulin is no longer required. And your energy is rising because your cells are finally receiving some nourishment from the food you eat, instead of having it all go into fat storage. Enjoy it – it gets better from here.]

Protocol Round 1, Week 1, Day 5 – 3/9

Weight: 167.0 = down 0.2 pounds

Lunch:
– 8 oz pork chop
– 8 oz kale
– 2 T. butter
– 5 oz. green beans
– 1 oz potato
– 1 oz sour cream

Dinner:
– 6 oz salad greens
– .5 T. olive oil

Fitday stats:
– Calories: 788.5
– Fat: 57.3 grams (65%)
– Protein: 47.0 grams (24%)
– Carbs: 21.2 grams (11%)

Ketostix: trace

Blood Glucose:
– Fasting: 72
– 1-hour PP (after lunch): 96
– 2-hour PP (after lunch): 86

I felt a little sleepy this morning, but my energy picked back up this afternoon. My 1-hour PP was the highest it has ever been, but my 2-hour PP came down pretty well? I don’t know if that is good or bad? I don’t think there was any hidden sugar.

[Note: Caitlin, you’re starting to have truly normal blood sugars. Yours today were GREAT. Please re-read my note to your report yesterday (especially what is in italics) to understand why.]

I also intend to change my menu a bit as SugarFree suggested. This weekend I will be eating different foods within the requirements. I am happy with a loss of 6.6 pounds four days, and am looking forward to seeing what my measurements are on Monday!

Protocol Round 1, Week 1, Day 6 – 3/10

Weight: 166.0 = down 1 pound

Lunch:
– 7 oz salmon
– 8 oz spinach
– 2 T. butter
– 9 oz. asparagus
– .5 oz polenta
– .5 oz colby cheese

Dinner:
– 5 oz salad greens
– .5 T. olive oil

Fitday stats:
– Calories: 798
– Fat: 55.7 grams (63%)
– Protein: 51.9 grams (26%)
– Carbs: 22.3 grams (11%)

Ketostix: trace

Blood Glucose:
– Fasting: 82
– 1-hour PP (after lunch): 79
– 2-hour PP (after lunch): 73

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

Weight: 166.0 = no change

Lunch:
– 8 oz liver
– 4 oz swiss chard
– 4 oz broccoli
– 2 T. butter
– 2 oz onion
– 1 oz sour cream
– 1.5 oz artichoke heart

Dinner:
– 5 oz salad greens
– 1 T. olive oil

Fitday stats:
– Calories: 788
– Fat: 51.1 grams (58%)
– Protein: 53.1 grams (27%)
– Carbs: 28.9 grams (15%)

Ketostix: trace

Blood Glucose:
– Fasting: 78
– 1-hour PP (after lunch): 92
– 2-hour PP (after lunch): 82

Protocol Round 1, Week 2, Day 1 – 3/12

Weight: 164.6 = down 1.4 pounds

Measurements:
Bust: 38″ = down 1″
Waist: 33″ = down 3″
Hips: 40″ = down 1″

Lunch:
– 11 oz chicken thigh
– 8 oz spinach
– 9 oz asparagus
– 1 T. butter
– .5 polenta
– 1 oz sour cream

Dinner:
– 6 oz salad greens
– .5 T. olive oil

Fitday stats:
– Calories: 754
– Fat: 50.3 grams (60%)
– Protein: 51.2 grams (27%)
– Carbs: 24.1 grams (13%)

Ketostix: small

Blood Glucose:
– Fasting: 81
– 1-hour PP (after lunch): 82
– 2-hour PP (after lunch): 72

WOW! That is all I have to say. I have lost 9 pounds in seven days, and a total of 5 inches, 3 of those from around my waist! But, what is more important is how I feel. We had company this weekend. My sister-in-law was around me a lot while I was on HCG and she was amazed at how differently I behaved now. She commented on my demeanor and energy. I was able to keep up with all the little kids that flooded our home without becoming cranky or fatigued. She was also impressed with the food I cooked not only for myself but for all of our guests.

I am so loving this diet so far. Since my blood sugars have come up I have not had any of the slight headaches I was experiencing. Also, I love that I remain pleasantly full and have had no inclinations to cheat. That is really amazing to me. I have never been on a diet where I have not cheated by the 5th to 7th day.

Here we go second week!

P.S. Just wanted to comment on the salmon I had on Saturday. I wish I could eat
that every da.! I made a beurre blanc sauce per SugarFree’s instructions and it was
to die for! Makes my mouth water just thinking about it.

[Note: Caitlin, on Friday you said you were looking forward to measurements, and you sure had good reason to do so. 🙂 You’ve had a wonderful first week, and this week will hopefully be just as good. Remember though, this rate of pound loss will not continue, nor would it be healthy if it did. The fat will continue to come off too, though again, at a slower rate. But the point is, every quarter-inch from around your waist is a measurement of your better health, too.]

Protocol Round 1, Week 2, Day 2 – 3/13

Weight: 165.0 = up 0.4 pound

Lunch:
– 7 oz salmon
– 8 oz broccoli
– 5 oz green beans
– 2 T. butter
– 1 oz rice
– 1 oz sour cream

Dinner:
– 6 oz salad greens
– .5 T. olive oil

Fitday stats:
– Calories: 742.9
– Fat: 50.1 grams (61%)
– Protein: 5o.2 grams (27%)
– Carbs: 22.8 grams (12%)

Ketostix: trace

Blood Glucose:
– Fasting: 81
– 1-hour PP (after lunch): 83
– 2-hour PP (after lunch): 82

I spoke too soon. I cheated last night by eating a cookie and candy. I was not hungry, and the sugar tasted horrible. However, I now realize that this is not a weakness or something that should bring shame. It is a sign of something deeper. After talking with SugarFree, I realized that this kind of self-sabotage has happened many times before, and I need to work through the issue (and others) instead of just making excuses now, and when it happens again. I will get some help to progress with my mental and spiritual, as well as physical healing. Instead of feeling guilty as I always have in the past, I will see this as a learning opportunity to dig deep and figure out just why I do this to myself when things are going well.

Although this Protocol has been wonderful for me so far, it still requires effort and a desire to mend things about myself not only physical but emotionally too. Nothing can just magically make you all better, and no one can do it for you but yourself.

Thank you, SugarFree, for helping me to see all this. I really appreciate your support when I was feeling nervous about being weak.

[Note: Caitlin, to be able to look at ourselves honestly isn’t weak — it is the epitome of strength. I’m a single mom. And when I raised my son I had one phrase I used with him (and myself!) many, many times: You learn nothing from success, and everything from failure. Every time you fail and learn from it, you become a better, stronger person. And, when you finally do achieve the success that comes from what you’ve learned, you can truly appreciate it. :)]

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

Weight: 164.4 = down 0.6 pound

Lunch:
– 8 oz pork chop
– 8 oz spinach
– 5 oz green beans
– 1 oz potato
– 1 oz colby cheese
– 2 T. butter

Dinner:
– 5 oz salad greens
– .5 T. olive oil

Fitday stats:
– Calories: 794.1
– Fat: 58.1 grams (66%)
– Protein: 47.9 grams (24%)
– Carbs: 19.9 grams (10%)

Ketostix: negative

Blood Glucose:
– Fasting: 78
– 1-hour PP (after lunch): 82
– 2-hour PP (after lunch): 81

I am feeling back on track today. I am upset that perhaps I messed up going into lipolysis because my ketostix registered negative this morning. I am sure this is just a delay and if I remain patient and steadfast it will come.

[Note: Caitlin, yes. By eating all that sugar you threw your body out of using fat for fuel and, since you hadn’t completely changed to ketone-burning, which takes several weeks, your body went back to using carb for fuel instead. Plus, all the sugar raised your insulin – a LOT – and lipolysis cannot take place in the presence of insulin. But stay the course and everything will right itself again in a few days or a week.]

Protocol Round 1, Week 2, Day 4 – 3/15

Weight: 164.4 = no change

Lunch:
– 8 oz shrimp
– 4 oz broccoli
– 4 oz kale
– 9 oz asparagus
– 1 oz polenta
– 3 T. butter

Dinner:
– 4 oz salad greens
– 1 T. olive oil

Fitday stats:
– Calories: 817.7
– Fat: 52.5 grams (58%)
– Protein: 55.7 grams (27%)
– Carbs: 30.6 grams (15%)

Ketostix: negative

Blood Glucose:
– Fasting: 78
– 1-hour PP (after lunch): 83
– 2-hour PP (after lunch): 77

I am feeling a bit tired today, but hopefully that will change as I keep on track more and more.  My daughter has been sick also, so today’s extra boost in food was helpful.  Thank you, SugarFree!

[Note: I hope your daughter feels better soon! And your blood sugars certainly loved the extra fat. :)]

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

Weight: 165 = up .6 pound

Lunch:
– 6 oz liver
– 8 oz spinach
– 11 oz zucchini
– 1 oz potato
– 2 oz sour cream
– 2 T. butter

Dinner:
– 4 oz salad greens
– 1 T. olive oil

Fitday stats:
– Calories: 801.3
– Fat: 56.1 grams (63%)
– Protein: 47.3 grams (24%)
– Carbs: 26.8 grams (13%)

Ketostix: small

Blood Glucose:
– Fasting: 77
– 1-hour PP (after lunch): 80
– 2-hour PP (after lunch): 79

I was so happy to see the ketostix register “small” this morning. I am starting to not get as worried about the scale and focus more on the other numbers. I will just keep on track through the weekend and see what happens Monday. Happy St. Patrick’s Day tomorrow!

Protocol Round 1, Week 2, Day 6 – 3/17

Weight: 165.0 = no change

Lunch:
– 9 oz corned beef
– 8 oz broccoli
– 9 oz asparagus
– 1 oz potato
– 1 oz sour cream
– 1 oz cabbage

Dinner:
– 4 oz salad greens
– 1 T. olive oil

Fitday stats:
– Calories: 793.7
– Fat: 58.1 grams (66%)
– Protein: 46.5 grams (23%)
– Carbs: 21.2 grams (11%)

Ketostix: trace

Blood Glucose:
– Fasting: 79
– 1-hour PP (after lunch): 81
– 2-hour PP (after lunch): 78

Protocol Round 1, Week 2, Day 7 – 3/18

Weight: 165.4 = up 0.4 pound

Lunch:
– 7 oz ground beef 80/20
– 4 oz kale
– 4 oz spinach
– 1 oz brown rice
– 5 oz green beans

Dinner:
– 5 oz salad greens
– 1 T. olive oil

Fitday stats:
– Calories: 743.3
– Fat: 55.7 grams (67%)
– Protein: 39.8 grams (21%)
– Carbs: 20.7 grams (12%)

Ketostix: trace

Blood Glucose:
– Fasting: 80
– 1-hour PP (after lunch): 84
– 2-hour PP (after lunch): 81

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

Weight: 165.2 = down 0.2 pound

Measurements:
Bust: 38″ = no change
Waist: 33″ = no change
Hips: 40″ =  no change

Lunch:
– 12 oz chicken thigh
– 8 oz broccoli
– 5 oz green beans
– 1 T. butter
– 1 oz potato
– 1 oz sour cream

Dinner:
– 6 oz salad greens
– .5 T. olive oil

Fitday stats:
– Calories: 762.9
– Fat: 52.5 grams (62%)
– Protein: 51.4 grams (27%)
– Carbs: 21.2 grams (11%)

Ketostix: trace

Blood Glucose:
– Fasting: 79
– 1-hour PP (after lunch): 82
– 2-hour PP (after lunch): 80

Well, I can say this for Week 2, at least I have not gone up in weight or had out of control glucose readings. It has been a week of steadiness, that is for sure! Even though I haven’t seen great movement in any numbers I feel like this is where I need to be. As I enter my third week I feel ready to move on.

[Note: I agree. Your body lost a lot of weight and more especially fat (five inches!) and is now taking a breather, trying to figure out what to do next. Sometimes stability is a very good thing. By week’s end you will definitely be ready for Maintenance. :)]

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

Weight: 165.2 = no change

Lunch:
– 7 oz liver
– 8 oz spinach
– 9 oz asparagus
– 1 oz brown rice
– 1 oz colby cheese
– 2 T. butter

Dinner:
– 4 oz salad greens
– 1 T. olive oil

Fitday stats:
– Calories: 833.4
– Fat: 55.4 grams (60%)
– Protein: 55.7 grams (27%)
– Carbs: 28.0 grams (13%)

Ketostix: trace

Blood Glucose:
– Fasting: 79
– 1-hour PP (after lunch): 84
– 2-hour PP (after lunch): 83

I am feeling much better today and have noticed some interesting observations while on this diet. I realized that I don’t remain depressed for long. Yesterday I just wanted to take the day off and go back to bed, but that feeling dissipated by late morning. I don’t know how to explain it other than I feel better in every way.

Other things I’ve noticed: not only have I not had any acne breakouts, but the blackheads on my nose and chin seem to be disappearing! These have driven me nuts for as long as I can remember. And my eyebrows are filling in. I was doing some maintenance on them this morning and I realized that I don’t have to use the eyebrow pencil to fill the outer third.

Anyway, I have a mild, easy hike planned for this afternoon with a dear friend (without the kiddos- need a little break ) and I am just going to enjoy the fresh air and mountains for a bit. Hopefully, tomorrow I will see some movement in some numbers whatever it may be.

[Note: As I said yesterday, your body is taking a breather so there won’t be any ‘movement’ in numbers on the scale (which, as I hope you now know, does not matter) for a few days at least, and maybe for a couple of weeks. Instead of concentrating on some irrelevant numbers on a scale, why not enjoy the fact that you’re healing. Your blood sugars are wonderful, you’re burning fat, and the fact that the outer third of your eyebrows are growing back says your thyroid hormones are finally beginning to do their jobs! This are many great reasons to celebrate. Numbers on a scale? Not so much.:)]

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

Weight: 165.2 = no change

Lunch:
– 10 oz pork chop
– 4 oz kale
– 4 oz broccoli
– 5 oz green beans
– 1 oz potato
– 1 oz sour cream
– 1 T. butter

Dinner:
– 5 oz salad greens
– 1 T. olive oil

Fitday stats:
– Calories: 778
– Fat: 54.8 grams (64%)
– Protein: 50.9 grams (26%)
– Carbs: 20.3 grams (10%)

Ketostix: trace

Blood Glucose:
– Fasting: 79
– 1-hour PP (after lunch): 83
– 2-hour PP (after lunch): 81

I truly am so happy that I am feeling good and looking so much more healthy. I will be patient. 🙂

Protocol Round 1, Week 3, Day 4 – 3/22

Weight: 164.2 = down 1 pound

Lunch:
– 7 oz sirloin steak
– 8 oz spinach
– 10 oz asparagus
– 1 oz brown rice
– 1 oz sour cream
– 3 T. butter

Fitday stats:
– Calories: 854.9
– Fat: 64.9 grams (68%)
– Protein: 49.5 grams (23%)
– Carbs: 18.2 grams (8%)

Ketostix: trace

Blood Glucose:
– Fasting: 80
– 1-hour PP (after lunch): 84
– 2-hour PP (after lunch): 81

I really enjoyed the change in menu today. I wonder how the rice might affect tomorrow readings?

[Note: Caitlin, if the foods you ate today did not ‘affect’ today’s readings — they won’t affect tomorrow’s readings either. This is great  news; for the first time you were able to eat a starch carb and have your blood sugars remain at perfect levels. That’s a real step forward for you. 🙂 AND down another pound of fat; as of today, you’ve lost a full ten pounds in less than a month!]

Protocol Round 1, Week 3, Day 5 – 3/23

Weight: 164.8 = up .6 pound

Lunch:
– 7 oz salmon
– 8 oz broccoli
– 7 oz green beans
– 1 oz potato
– 1 oz sour cream
– 3 T. butter

Fitday stats:
– Calories: 744.9
– Fat: 52.5 grams (63%)
– Protein: 48.3 grams (26%)
– Carbs: 19.8 grams (11%)

Ketostix: trace

Blood Glucose:
– Fasting: 82
– 1-hour PP (after lunch): 86
– 2-hour PP (after lunch): 81

Feeling a bit tired today. Looking forward to the weekend and the beginning of Maintenance next week.