Carla joins us Monday, February 24, but please welcome her now.
Carla’s Introduction:
Hello everyone! I am forty-four, 5’ 3” and weigh 150 pounds. I am so grateful to have found this website and SugarFree. She took time to analyze and explain my metabolic blood test results and which show me to be very insulin resistant. I am also hypothyroid and hyperinsulinemic. My pancreas constantly floods my body with insulin, because I’m constantly eating all day – though very little of that is nutritious or even sufficient calories. So it turns out I’m in starvation mode, which explains my hypothyroidism. I am always hungry and can’t seem to fill up!
I admit I am a sugar-aholic. I feed myself sugar to be able to maintain my crazy work schedule. Mix in a few years of a lot of stress brought on by my Type A personality, and I am now nearing a health crisis. I am always tired and have no energy, no matter how many hours I sleep. That is if I do get to sleep a whole night through. I have tried low-fat and low carb diets but could never get my cravings under control. I failed miserably with every diet I went on. But I know I need to change my way of eating to avoid significant health issues in the future.
I look forward to learning how to eat properly and cure my constant cravings for sugar. By eating natural, real food, along with healthy fats, my body will learn to absorb the nutrients it needs and not store fat every time I eat. I have a lot to learn about good food and what my body needs to function well. I have a long road ahead of me with a steep learning curve… but I am not alone. I have the other Participants and SugarFree to help guide me to the healthiest body I can have!
Protocol Round 1, Week 1, Day 1 – 2/24
Weight: 150.2 pounds
Measurements:
Bust: 39.5″
Waist: 31″
Hips: 42.25″
Meal:
– 8 oz salmon
– 1.5 T. duck fat
– 1.5 T. butter
– 8 oz spinach
– 5 oz green beans
– 1 oz rice
Fitday stats:
Calories: 745
Fat: 51.2 grams (62%)
Protein: 51.8 grams (28%)
Carbs: 19.2 grams (10%)
Ketostix: negative
Blood Glucose:
Fasting: 96
1-hour PP (after meal): 97
2-hour PP (after meal): 95
Feeling great! My lunch meal filled me up and even four hours later I am not hungry.
Protocol Round 1, Week 1, Day 2 – 2/25
Weight: 150.2 = down 1.2 pounds
Meal:
– 8 oz chicken liver
– 2 T. duck fat
– 1.5 oz sour cream
– 8 oz broccoli
– 8 oz beet tops
– .5 oz onion
– 1 oz white potato w/skin
– 2 egg
Fitday stats:
Calories: 804.5
Fat: 55.7 grams (62%)
Protein: 57.9 grams (29%)
Carbs: 17.9 grams (9%)
Ketostix: negative
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 88
2-hour PP (after meal): 97
Hunger set in last night before bed. Woke up feeling fine though, and really enjoyed my food, especially the yummy liver recipe SugarFree suggested. Feeling a cold coming on this afternoon. Perhaps I’m going through carb detox?
[Note: Not so much carb detox – you ate plenty of carbs today – but rather, drug withdrawal from the sugar. Don’t worry – it will pass soon. :)]
Protocol Round 1, Week 1, Day 3 – 2/26
Weight: 148.6 = down .4 pound
Meal:
– 8 oz steak
– 2 T. duck fat
– 1 T. butter
– 8 oz spinach
– 9 oz asparagus
Fitday stats:
Calories: 698
Fat: 49.8 grams (64%)
Protein: 52.6 grams (30%)
Carbs: 9.9 grams (6%)
Ketostix: negative
Blood Glucose:
Fasting: 86
1-hour PP (after meal): 76
2-hour PP (after meal): 97
My cold symptoms lessened into the evening but I was hungry about two hours after lunch. Drinking herbal tea helps. I went to the dentist after lunch so I wonder if this stress caused a high 2-hr blood glucose reading?
[Note: In this case, no. What’s happening is that your pancreas is starting to get the message to make less insulin — a good thing, because you still have too much to allow you to go into lipolysis, which is why you’re hungry — and with less insulin your blood sugars, still far from under control, rise.]
Protocol Round 1, Week 1, Day 4 – 2/27
Weight: 147.2 = down 1.4 pounds
Meal:
– 8 oz salmon
– 1.5 T. duck fat
– 1.5 T. butter
– 8 oz broccoli
– 6 oz collards
– 1 oz potato
Fitday stats:
Calories: 727
Fat: 50.6 grams (62%)
Protein: 53.9 grams (30%)
Carbs: 14.1 grams (8%)
Ketostix: small
Blood Glucose:
Fasting: 86
1-hour PP (after meal): 85
2-hour PP (after meal): 88
I am still hungry but proud of myself that I am not cheating! Surprisingly, I am not craving any junk food.
[Note: And – good news – you’re finally in lipolysis. Since you’ll now be supplementing your meal with hundreds of calories of your own adipose fat, your hunger should abate in the next day or two. :)]
Protocol Round 1, Week 1, Day 5 – 2/28
Weight: 145.6 = down 1.6 pounds
Meal:
– 8 oz chicken liver
– 1.5 T. duck fat
– 1.5 T. butter
– 8 oz spinach
– 8 oz beet greens
– 2 egg
– 1 oz brown rice, cooked
Fitday stats:
Calories: 817
Fat: 57.9 grams (64%)
Protein: 56.9 grams (28%)
Carbs: 17.1 grams (8%)
Ketostix: small
Blood Glucose:
Fasting: 74
1-hour PP (after meal): 110
2-hour PP (after meal): 88
Still hungry and waiting for my “supplemental meal” on lipolysis to kick in! I could have eaten more during today’s meal. Not sure what caused my high one-hour PP.
[Note: That, I’m sorry to say, is easy to figure out – it was the rice. There will come a day in the future when you’ll be able to eat a small bowl of rice with no problem, and you’ll remember in amazement what it was like to be so insulin resistant that even a tiny ounce of cooked rice was too much for your system to deal with.]
Protocol Round 1, Week 1, Day 6 – 3/1
Weight: 146 = up .4 pound
Meal:
– 11 oz pork chop
– 1 T. duck fat
– 1 T. butter
– 8 oz spinach
– 6 oz collards
– 1 oz red pepper
Fitday stats:
Calories: 716
Fat: 50.7 grams (64%)
Protein: 53.7 grams (30%)
Carbs: 11.4 grams (6%)
Ketostix: moderate
Blood Glucose:
Fasting: 86
1-hour PP (after meal): 97
2-hour PP (after meal): 94
Currently starchy carbs do cause problems for me, so I’m glad to see the red pepper caused no reaction.
Protocol Round 1, Week 1, Day 7 – 3/2
Weight: 144.4 = down 1.6 pounds
Meal:
– 14 oz chicken thigh
– 1 T. duck fat
– 1 T. butter
– 8 oz broccoli
– 12 oz fennel bulb
Fitday stats:
Calories: 773
Fat: 57.1 grams (67%)
Protein: 54.7grams (28%)
Carbs: 10.1 grams (5%)
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 95
2-hour PP (after meal): 94
I was so full after my meal I was uncomfortable but an hour later, with a very full belly, I thought I might be hungry! Guess my insulin is still playing tricks with my hunger hormones. Continuing to drink tea when hungry.
Protocol Round 1, Week 2, Day 1 – 3/3
Weight: 144.2 = down .2 pound
Measurements:
Bust: 38″ = down 1.5″
Waist: 30″ = down 1″
Hips: 41″ = down 1.25″
Other losses from additional areas: down five inches!
Meal:
– 8 oz chicken liver
– 1.25 T. duck fat
– 1.25 T. butter
– 8 oz spinach
– 6 oz collards
– 2 eggs
Fitday stats:
Calories: 731
Fat: 52 grams (64%)
Protein: 55.3 grams (30%)
Carbs: 10.5 grams (6%)
Ketostix: small
Blood Glucose:
Fasting: 79
1-hour PP (after meal): 86
2-hour PP (after meal): 101
Still hungry today.
[Note: One of the reasons you’re still hungry, despite being in lipolysis (and how – you’ve lost NINE inches of fat in just one week!), is because your pancreas is still putting out too much insulin, which is ripping all your glucose out of your bloodstream in a very short time, thus lowering your blood sugars enough that your brain starts flooding you with Ghrelin again – signaling that it’s time to eat. It’s why you can feel ‘stuffed’ right after such a tiny meal (you’re consuming a lot of your own fat), yet feel hungry again shortly after. It will pass, and next week you’ll be on Maintenance and *really* eating a lot of food! :D]
Protocol Round 1, Week 2, Day 2 – 3/4
Weight: 144.4 = up .2 pound
Meal:
– 9 oz salmon
– 1.5 T. duck fat
– 1.5 T. butter
– 8 oz broccoli
– 9 oz asparagus
– 1 oz potato, skin
Fitday stats:
Calories: 770
Fat: 51.9 grams (61%)
Protein: 61.4 grams (32%)
Carbs: 14.4 grams (7%)
Ketostix: small
Blood Glucose:
Fasting: 83
1-hour PP (after meal): 101
2-hour PP (after meal): 88
I forgot to say yesterday that I’m extremely pleased with my results so far; I lost six pounds of scale weight and almost nine inches of fat in one week! SugarFree told me this won’t happen every week – unfortunately. I’m going to celebrate that my body is responding so positively to Protocol.
Protocol Round 1, Week 2, Day 3 – 3/5
Weight: 142.8 = down 1.6 pounds
Meal:
– 13 oz chicken thighs
– 1 T. duck fat
– 1 T. butter
– 8 oz kale
– 5 oz green beans
– 1 oz brown rice
Fitday stats:
Calories: 766
Fat: 54.7 grams (64%)
Protein: 51.9 grams (27%)
Carbs: 16.6 grams (9%)
Ketostix: small
Blood Glucose:
Fasting: 86
1-hour PP (after meal): 97
2-hour PP (after meal): 97
Feeling really full after my meal! I have less hunger in the evenings and no need for tea.
[Note: Plus, you were able to eat an ounce of rice today with no problem. Progress!]
Protocol Round 1, Week 2, Day 4 – 3/6
Weight: 143.2 = up .4 pound
Meal:
– 8 oz salmon
– 1.5 T. duck fat
– 1.5 T. butter
– 8 oz spinach
– 6 oz collards
– 2 oz potato
Fitday stats:
Calories: 747
Fat: 50.7 grams (60%)
Protein: 54.3 grams (31%)
Carbs: 18.6 grams (9%)
Ketostix: small
Blood Glucose:
Fasting: 83
1-hour PP (after meal): 103
2-hour PP (after meal): 97
I was quite hungry before my meal today! I continue to be stuffed while eating my meal.
Weight: 142.8 = down .4 pound
Meal:
– 8 oz chicken liver
– 1.25 T. duck fat
– 1.25 T. butter
– 8 oz broccoli
– 6 oz collards
– 1 oz sweet potato
Fitday stats:
Calories: 756
Fat: 52 grams (62%)
Protein: 55.7 grams (29%)
Carbs: 16.2 grams (9%)
Ketostix: small
Blood Glucose:
Fasting: 81
1-hour PP (after meal): 115
2-hour PP (after meal): 94
Looks like the 1 ounce of sweet potato was too much.
[Note: It’s not likely that the sweet potato was a problem, since you had twice that much regular potato yesterday with no problem. If I had to guess, you may not have washed your hands thoroughly before testing.]
Protocol Round 1, Week 2, Day 6 – 3/8
Weight: 143 = up .2 pound
Meal:
– 8 oz sirloin steak
– 1 T. duck fat
– 1 T. butter
– 8 oz spinach
– 9 oz asparagus
– 1 oz pasta
Fitday stats:
Calories: 736
Fat: 50 grams (61%)
Protein: 54.1 grams (29%)
Carbs: 17.4 grams (10%)
Ketostix: small
Blood Glucose:
Fasting: 86
1-hour PP (after meal): 108
2-hour PP (after meal): 94
I ended up eating my meal later than usual today due to work. I was able to eat all my meal comfortably.
Protocol Round 1, Week 2, Day 7 – 3/9
Weight: 143 = no change
Meal:
– 11 oz pork chop
– 1 T. duck fat
– 1 T. butter
– 8 oz kale
– 5 oz green beans
– 1 oz sweet potato
Fitday stats:
Calories: 723
Fat: 50.1 grams (62%)
Protein: 52.3 grams (29%)
Carbs: 15.8 grams (9%)
Ketostix: moderate
Blood Glucose:
Fasting: 86
1-hour PP (after meal): 110
2-hour PP (after meal): 106
Ate all my food but wasn’t stuffed. Hungry throughout the day.
Maintenance Round 1, Week 1, Day 1 – 3/10
Weight: 142.6 = down .4 pound
Measurements:
Bust: 38″ = no change
Waist: 31″ = up 1”
Hips: 41″ = no change
Other losses from additional areas = up .5″
Ketostix: large
Blood Glucose:
Fasting: 77
1-hour PP (after meal): 95
2-hour PP (after meal): 86
No significant changes in Measurements. Looking forward to seeing how my body responds to Maintenance.
[Note: After losing nine inches of fat last week, there would be no way your body would be willing to lose any more fat, and probably won’t for another few weeks. This means stabilization, which is a good thing. :D]
Maintenance Round 1, Week 1, Day 2 – 3/11
Weight: 142 = down .6 pound
Ketostix: small
Blood Glucose:
Fasting: 83
1-hour PP (after meal): 110
2-hour PP (after meal): 94
I can’t believe all the food I am eating and still feel hungry an hour or so later. My insulin level must be very high at the wrong times!
[Note: As we discussed, it turns out the anti-histamine spray you’re using and some of your other medication is interfering with proper insulin production. Once you fix the root problem and don’t need these any more, things should return to normal. :)]
Maintenance Round 1, Week 1, Day 3 – 3/12
Weight: 141.8 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 90
1-hour PP (after meal): 110
2-hour PP (after meal): 103
Why were my PP’s so high after lunch? I stopped taking the antihistamines last night.
[Note: It will take up to a week for the chemicals to be completely removed from your bloodstream.]
Maintenance Round 1, Week 1, Day 4 – 3/13
Weight: 141.2= down .6 pound
Ketostix: small
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 110
2-hour PP (after meal): 109
Enjoying all the food in my meals this week. I can’t believe how long the drugs may stay in my system!
Maintenance Round 1, Week 1, Day 5 – 3/14
Weight: 141.8 = up.6 pound
Ketostix: small
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 104
2-hour PP (after meal): 103
I was very full after my meal today. I like making new sauces like Buerre Blanc.
[Note: And your PP’s have dropped dramatically as well! Looks like the meds are on their way out. :)]
Maintenance Round 1, Week 1, Day 6 – 3/15
Weight: 142 = up .2 pound
Ketostix: small
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 95
2-hour PP (after meal): 81
Glad to see my readings are back to normal!
Maintenance Round 1, Week 1, Day 7 – 3/16
Weight: 142.2 = up .2 pound
Ketostix: small
Blood Glucose:
Fasting: 86
1-hour PP (after meal): 104
2-hour PP (after meal): 97
Hungry today.
Maintenance Round 1, Week 2, Day 1 – 3/17
Weight: 143.6 = up 1.4 pound
Measurements:
Bust: 38.5″ = up .5″
Waist: 29.75″ = down 1.25″
Hips: 42″ = up 1″
Ketostix: small
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 110
2-hour PP (after meal): 94
Maintenance Round 1, Week 2, Day 2 – 3/18
Weight: 144.2 = up .6 pound
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 117
2-hour PP (after meal): 97
Maintenance Round 1, Week 2, Day 3 – 3/19
Weight: 144 = down .2 pound
Ketostix: negative
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 97
2-hour PP (after meal): 95
Today was my first taste of Chicken Normandy. Absolutely delicious! I could barely eat it all.
Maintenance Round 1, Week 2, Day 4 – 3/20
Weight: 143.6 = down .4 pound
Ketostix: negative
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 95
2-hour PP (after meal): 93
Glad to see readings lower. I’m feeling full after my meal again.
Maintenance Round 1, Week 2, Day 5 – 3/21
Weight: 142.8 = down .8 pound
Ketostix: negative
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 103
2-hour PP (after meal): 97
I love meals on Maintenance. I had berries with cream today!
Maintenance Round 1, Week 2, Day 6 – 3/22
Weight: 142.8 = no change
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 103
2-hour PP (after meal): 103
Spend most of the afternoon in bed with a cold.
Maintenance Round 1, Week 2, Day 7 – 3/23
Weight: 140.8 = down 2 pounds
Ketostix: trace
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 103
2-hour PP (after meal): 92
Still sick.
Maintenance Round 1, Week 3, Day 1 – 3/24
Weight: 141.8 = up 1 pound
Measurements:
Bust: 37.5″ = down 1″
Waist: 30″ = up .25 ”
Hips: 41.75″ = down .25″
Ketostix: small
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 97
2-hour PP (after meal): 86
Feeling better today but still ate Protocol Illness Menu.
Maintenance Round 1, Week 3, Day 2 – 3/25
Weight: 141.8 = no change
Ketostix: trace
Blood Glucose:
Fasting: 103
1-hour PP (after meal): 94
2-hour PP (after meal): 97
Ate PIM again today.
Maintenance Round 1, Week 3, Day 3 – 3/26
Weight: 142 = up.2 pound
Ketostix: small
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 104
2-hour PP (after meal): 97
Feeling better today.
Maintenance Round 1, Week 3, Day 4 – 3/27
Weight: 141.6 = down .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 94
2-hour PP (after meal): 90
Feeling much better today.
Maintenance Round 1, Week 3, Day 5 – 3/28
Weight: 141.6 = no change
Ketostix: small
Blood Glucose:
Fasting: 103
1-hour PP (after meal): 97
2-hour PP (after meal): 94
So nice to be feeling better and eating Maintenance meals again.
Maintenance Round 1, Week 3, Day 6 – 3/29
Weight: 142.6 = up 1 pound
Ketostix: negative
Blood Glucose:
Fasting: 103
1-hour PP (after meal): 110
2-hour PP (after meal): 95
I really enjoy the Chopped Liver recipe, especially wrapped in lettuce! But not happy about the 1-hr PP spike it gave me.
Maintenance Round 1, Week 3, Day 7 – 3/30
Weight: 143 = up .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 106
2-hour PP (after meal): 93
Blackberries in whipped cream were a real treat, but I’ll have half the amount next week since they spiked my 1-hr PP. Guess I shouldn’t have had them today after my blood sugar spike yesterday.
Maintenance Round 1, Week 4, Day 1 – 3/31
Weight: 142.6 = down .4 pound
Measurements:
Bust: 37.5″ = no change
Waist: 29.5″ = down .5″
Hips: 41.5″ = down .25″
Other losses from additional areas = down .5″
Ketostix: small
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 88
2-hour PP (after meal): 106
Another day of Chopped Liver – another day of PP spike. Guess SugarFree will need to tweak the recipe for me.
Maintenance Round 1, Week 4, Day 2 – 4/1
Weight: 141.8 = down .8 pound
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 95
2-hour PP (after meal): 103
I added more veggies to ward off evening hunger and it worked. I also tweaked my Chopped Liver recipe to try later this week.
Maintenance Round 1, Week 4, Day 3 – 4/2
Weight: 142 = up .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 94
2-hour PP (after meal): 101
I am very full after my meal today!
Maintenance Round 1, Week 4, Day 4 – 4/3
Weight: 141.6 = down .4 pound
Ketostix: medium
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 101
2-hour PP (after meal): 95
Glad to see my 2-hr PP lower than my 1-hr.
Maintenance Round 1, Week 4, Day 5 – 4/4
Weight: 141.6 = no change
Ketostix: small
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 106
2-hour PP (after meal): 103
Maintenance Round 1, Week 4, Day 6 – 4/5
Weight: 141.8 = up .2 pound
Ketostix: small
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 97
2-hour PP (after meal): 99
I skied all day today. Glad the chalet had a microwave to heat up my lunch.
Maintenance Round 1, Week 4, Day 7 – 4/6
Weight: 141.6 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 101
2-hour PP (after meal): 97
Not bad readings after berries and cream.
Protocol Round 2, Week 1, Day 1 – 4/7
Weight: 141.2 = down .4 pound
Measurements:
Bust: 37″ = down .5″
Waist: 28.5″ = down 1″
Hips: 40.5″ = down 1″
Other areas = down 1.25″
Meal:
– 12 oz chicken thigh
– 1 T butter
– 1 T goose fat
– 8 oz broccoli
– 13 oz asparagus
– 1 oz corn
Fitday stats:
Calories: 769
Fat: 51.7 grams (62%)
Protein: 53.9 grams (28%)
Carbs: 19.7 grams (10%)
Ketostix: large
Blood Glucose:
Fasting: 86
1-hour PP (after meal): 110
2-hour PP (after meal): 108
I am very happy with my measurements today but not so happy with my PP’s!
Protocol Round 2, Week 1, Day 2 – 4/8
Weight: 141 = down .2 pound
Meal:
– 12 oz pork chop
– 1 T. goose fat
– 1 T. butter
– 8 oz kale
– 12 oz zucchini
Fitday stats:
Calories: 776
Fat: 53.6 grams (62%)
Protein: 62.9 grams (32%)
Carbs: 10.6 grams (5%)
Ketostix: medium
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 86
2-hour PP (after meal): 101
My meal was yummy, though without a starch carb because of yesterday’s corn spiking my PP’s. Today ‘s numbers are better because of that, but I want my sugars to stabilize even with starch. However, as SugarFree reminded me – I am still at the beginning of my journey.
Protocol Round 2, Week 1, Day 3 – 4/9
Weight: 141 = no change
Meal:
– 8 oz chicken liver
– 1.25 T. duck fat
– 1.25 T. butter
– 8 oz broccoli
– 6 oz collards
– 2 eggs
Fitday stats:
Calories: 731
Fat: 52 grams (64%)
Protein: 55.3 grams (30%)
Carbs: 10.5 grams (6%)
Ketostix: medium
Blood Glucose:
Fasting: 85
1-hour PP (after meal): 97
2-hour PP (after meal): 95
Glad to see liver didn’t spike my PPs today.
[Note: Since the amount of liver today and the amount of liver in your Maintenance Chopped Liver recipe is identical, I believe we’ve found the culprit in the Chopped Liver recipe: the onion and the tomato paste. Those two items are the only difference between the spike then – and the non-spike today when you didn’t eat them.]
Protocol Round 2, Week 1, Day 4 – 4/10
Weight: 141.4 = up.4 pound
Meal:
– 8 oz tuna
– 1.75 T goose fat
– 2 T butter
– 11 oz zucchini
– 8 oz spinach
– 1 oz brown rice
Fitday stats:
Calories: 755
Fat: 49 grams (58%)
Protein: 62.4 grams (33%)
Carbs: 16.2 grams (9%)
Ketostix: small
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 112
2-hour PP (after meal): 103
Unfortunately just one ounce of rice spikes my blood sugars.
[Note: Now, yes. Many Participants began the same way, but over time – as you become more insulin sensitive again – that will change. A month ago, for instance, your 2-hr PP would have been just as high, so that’s progress. :)]
Protocol Round 2, Week 1, Day 5 – 4/11
Weight: 141.2 = down .2 pound
Meal:
– 8 oz chicken liver
– 1.25 T. duck fat
– 1.25 T. butter
– 9 oz broccoli
– 7 oz collards
– 2 large eggs
Fitday stats:
Calories: 741
Fat: 52.1 grams (63%)
Protein: 56 grams (30%)
Carbs: 12.1 grams (2%)
Ketostix: large
Blood Glucose:
Fasting: 86
1-hour PP (after meal): 79
2-hour PP (after meal): 88
My blood sugars are responding well to eating liver today.
Protocol Round 2, Week 1, Day 6 – 4/12
Weight: 140.8 = down .4 pound
Meal:
– 9 oz salmon
– .5 T goose fat
– .5 T butter
– 8 oz broccoli
– 11 oz zucchini
– 2 oz long grain brown rice
Fitday stats:
Calories: 784
Fat: 51.6 grams (61%)
Protein: 59.2 grams (30%)
Carbs: 22.7 grams (9%)
Ketostix: small
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 99
2-hour PP (after meal): 97
Happy to see my blood sugars are responding well to rice for this meal.
Protocol Round 2, Week 1, Day 7 – 4/13
Weight: 141 = up .2 pound
Meal:
– 9 oz top loin steak, bone-in
– .5 T goose fat
– .5 T butter
– 8 oz kale
– 5 oz green beans
– 2 oz potato
Fitday stats:
Calories: 779
Fat: 53.1 grams (61%)
Protein: 56.2 grams (29%)
Carbs: 19 grams (10%)
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 101
2-hour PP (after meal): 92
My blood sugars are continuing to respond well even with two ounces of white potato.
Protocol Round 2, Week 2, Day 1 – 4/14
Weight: 141.4 = up .4 pound
Measurements:
Bust: 37″ = no change
Waist: 28.5″ = no change
Hips: 40″ = down .5″
Other areas = down 1.75″
Meal:
– 12 oz chicken thigh with bone
– 1 T butter
– .75 T goose fat
– 8 oz spinach
– 11 oz zucchini
– 2 oz corn
Fitday stats:
Calories: 743
Fat: 50.7 grams (61%)
Protein: 55.1 grams (29%)
Carbs: 20.5 grams (10%)
Ketostix: small
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 95
Finally better blood sugar readings!
[Note: It’s only been seven weeks. 😀 And even better than your PP’s are the amazing amount of inches you’ve lost. Plus, well over 5% of your total body weight. Now *that’s* worth an exclamation point!]
Protocol Round 2, Week 2, Day 2 – 4/15
Weight: 141.6 = up .2 pound
Meal:
– 9 oz top loin steak, bone-in
– .5 T butter
– .25 T goose fat
– 10 oz broccoli
– 8 oz collards
– 2 oz potato
Fitday stats:
Calories: 783
Fat: 52.9 grams (61%)
Protein: 54.8 grams (28%)
Carbs: 21.8 grams (11%)
Ketostix: trace
Blood Glucose:
Fasting: 86
1-hour PP (after meal): 112
2-hour PP (after meal): 95
My blood sugars are still reacting to potatoes but I am pleased with how my 2-hr reading recovered.
[Note: And just a few weeks ago, that 112 would have been your 2-hr reading, and your 1-hr would have been a lot higher. Yes, progress is slow – you didn’t get here in a few months and you won’t recover in a few months – but it is progress. :)]
Protocol Round 2, Week 2, Day 3 – 4/16
Weight: 141.6 = no change
Meal:
– 8 oz chicken liver
– 1.25 T. goose fat
– 1.5 T. butter
– 10 oz kale
– 7 oz green beans
– 2 egg
– 1 oz sweet potato
Fitday stats:
Calories: 793
Fat: 54.4 grams (62%)
Protein: 55.2 grams (28%)
Carbs: 20.6 grams (10%)
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 104
2-hour PP (after meal): 95
I never tire of my liver recipe along with sweet potato.
Protocol Round 2, Week 2, Day 4 – 4/17
Weight: 141.2 = down .4 pound
Meal:
– 8 oz steel head tuna
– 2 T. goose fat
– 2 T. butter
– 8 oz spinach
– 7 oz collard
– 2 oz brown rice
Fitday stats:
Calories: 805
Fat: 52.1 grams (58%)
Protein: 59.6 grams (30%)
Carbs: 24.3 grams (12%)
Ketostix: small
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 104
2-hour PP (after meal): 95
Glad to see that two ounces of rice didn’t spike my blood sugars too badly.
Pre-Maintenance Round 2, Week 2, Day 5 – 4/18
Ketostix: small
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 101
2-hour PP (after meal): 99
I skied all day today. My energy levels were good.
Pre-Maintenance Round 2, Week 2, Day 6 – 4/19
Ketostix: small
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 106
2-hour PP (after meal): 103
Another day of skiing.
Pre-Maintenance Round 2, Week 2, Day 7 – 4/20
Ketostix: trace
Blood Glucose:
Fasting: 104
1-hour PP (after meal): 103
2-hour PP (after meal): 97
Not sure why I have a high fasting blood sugar reading. Maybe all my exercise this weekend?
[Note: That’s right. None of your PP’s this weekend were because of food, but because your exercise raised cortisol, which lowered insulin, which allowed your blood sugars to rise — which is exactly what you want to happen when you exercise, so your muscles have all the sugars they need to perform well. :)]
Maintenance Round 2, Week 1, Day 1 – 4/21
Weight: 141.2 = no change
Measurements:
Bust: 37″ = no change
Waist: 28″ = down .5″
Hips: 40″ = no change
Other losses from additional areas = down .5″
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 95
2-hour PP (after meal): 86
Glad to be home and cooking in my kitchen.
Maintenance Round 2, Week 1, Day 2 – 4/22
Weight: 141 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 99
1-hour PP (after meal): 101
2-hour PP (after meal): 95
I woke up with a cold today.
Maintenance Round 2, Week 1, Day 3 – 4/23
Weight: 140.8 = down .2 pound
Ketostix: negative
Blood Glucose:
Fasting: 106
1-hour PP (after meal): 112
2-hour PP (after meal): 96
My cold continues to keep me in bed. Perhaps my cold medicine affected my ketostix and my high fasting reading.
[Note: No ‘perhaps’ about it. Cold medicine is loaded with sugar, often in the form of glycerine. No need to worry about that now – just concentrate on getting well soon!]
Maintenance Round 2, Week 1, Day 4 – 4/24
Weight: 140.4 = down .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 110
2-hour PP (after meal): 101
Feeling a bit better today but continuing cold medicine.
Maintenance Round 2, Week 1, Day 5 – 4/25
Weight: 140.2 = down .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 106
2-hour PP (after meal): 97
Finally feeling better. Only ate half my meal since my stomach shrunk on PIM.
Maintenance Round 2, Week 1, Day 6 – 4/26
Weight: 141 = up .8 pound
Ketostix: trace
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 97
2-hour PP (after meal): 92
Forgot my corn for this meal.
Maintenance Round 2, Week 1, Day 7 – 4/27
Weight: 140 = down 1 pound
Ketostix: trace
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 113
2-hour PP (after meal): 103
My blood sugars show two ounces of corn is too much right now.
Maintenance Round 2, Week 2, Day 1 – 4/28
Weight: 141 = up 1 pound
Measurements:
Bust: 37″ = no change
Waist: 28″ = no change
Hips: 40″ = no change
Other losses from additional areas = down .25″
Ketostix: negative
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 106
2-hour PP (after meal): 95
No starch today but a high 1-hr PP. Was it the coffee I had before my reading?
[Note: No, it was the ‘carry-over’ from the corn yesterday. When folks with insulin sensitive metabolisms eat something one day that might spike their blood sugars, everything is completely back to normal by later that day, never mind a day later. But when you are insulin resistant and eat food that spikes your sugars, the effects can sometimes be felt for up to a week. For instance, it wasn’t just a high 1-hr PP today, it was also a negative ketostix reading. :(]
Maintenance Round 2, Week 2, Day 2 – 4/29
Weight: 140.6 = down .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 117
2-hour PP (after meal): 106
Too much starch today with rice, carrots and shallots.
Maintenance Round 2, Week 2, Day 3 – 4/30
Weight: 140 = down .6 pound
Ketostix: negative
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 101
2-hour PP (after meal): 92
Better PP’s today, though my ketostix is negative as a result of ‘carry-over’. Should be back to normal in a few days.
Maintenance Round 2, Week 2, Day 4 – 5/1
Weight: 139.6 = down .4 pound
Ketostix: small
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 112
2-hour PP (after meal): 94
Still watching how starch affects my blood sugar readings.
Maintenance Round 2, Week 2, Day 5 – 5/2
Weight: 139.6 = no change
Ketostix: small
Blood Glucose:
Fasting: 90
1-hour PP (after meal): 101
2-hour PP (after meal): 93
Looks like the new chopped liver recipe now works for my blood sugars.
Maintenance Round 2, Week 2, Day 6 – 5/3
Weight: 139.2 = down .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 99
2-hour PP (after meal): 92
Red pepper doesn’t spike my blood sugars.
Maintenance Round 2, Week 2, Day 7 – 5/4
Weight: 139.2 = no change
Ketostix: trace
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 101
2-hour PP (after meal): 92
This weekend I put on a pair of size six jeans pulled from the back corner of my closet, where they’ve lived for the last three years because they were too small. As of today, I no longer need to hold my breath to get into them. Yahoo!
[Note: Yahoo, indeed! Must have felt as good as you look in them. :)]
Maintenance Round 2, Week 3, Day 1 – 5/5
Weight: 139.6 = up .4 pound
Measurements:
Bust: 36.75″ = down .25″
Waist: 28″ = no change
Hips: 39.75″ = down .25″
Ketostix: trace
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 86
2-hour PP (after meal): 86
I enjoyed my chopped liver wrapped in kale leaves for lunch.
Maintenance Round 2, Week 3, Day 2 – 5/6
Weight: 140.8 = up 1.2 pounds
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 101
2-hour PP (after meal): 95
Maintenance Round 2, Week 3, Day 3 – 5/7
Weight: 139.8 = down 1 pound
Ketostix: negative
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 98
2-hour PP (after meal): 81
Maintenance meals are so filling.
Maintenance Round 2, Week 3, Day 4 – 5/8
Weight: 139.6 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 97
2-hour PP (after meal): 90
I like eating all the fat in Maintenance meals.
Maintenance Round 2, Week 3, Day 5 – 5/9
Weight: 140 = up .4 pound
Ketostix: negative
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 101
2-hour PP (after meal): 92
I have so much energy when eating healthy food.
Maintenance Round 2, Week 3, Day 6 – 5/10
Weight: 139.2 = down .8 pound
Ketostix: trace
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 103
2-hour PP (after meal): 77
I went to a party this evening and brought a salad so I could stay on plan. I filled my plate high with my salad no one even noticed I wasn’t eating the other food. Sparkling water in a wine glass made me feel in the party mood.
Maintenance Round 2, Week 3, Day 7 – 5/11
Weight: 139.2 = no change
Ketostix: negative
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 103
2-hour PP (after meal): 101
A delicious meal including a yummy steak on the barbecue with grilled red pepper.
Maintenance Round 2, Week 4, Day 1 – 5/12
Weight: 140 = up .8 pound
Measurements:
Bust: 36.75″ = no change
Waist: 28″ = no change
Hips: 39.75″ = no change
From additional areas = down .25″
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 97
One more week of Maintenance, then back to Protocol. I enjoy the meals on both Phases.
Maintenance Round 2, Week 4, Day 2 – 5/13
Weight: 140 = no change
Ketostix: negative
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 102
2-hour PP (after meal): 98
I can’t believe how well I have been sleeping. It took a while for the melatonin to start working but I am sleeping through the night now.
[Note: People often treat melatonin as a drug, which it is not. It’s a hormone, and it can take a while to build up in the bloodstream. Glad it’s finally done that for you. :)]
Maintenance Round 2, Week 4, Day 3 – 5/14
Weight: 140.6 = up .6 pound
Ketostix: negative
Blood Glucose:
Fasting: 99
1-hour PP (after meal): 92
2-hour PP (after meal): 97
Ate lots of red bell pepper – and my PP’s were fine.
Maintenance Round 2, Week 4, Day 4 – 5/15
Weight: 140.4 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 97
2-hour PP (after meal): 95
Lots of energy today.
Maintenance Round 2, Week 4, Day 5 – 5/16
Weight: 139.4 = down 1 pound
Ketostix: medium
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 101
2-hour PP (after meal): 97
Back to Protocol, Phase One on Monday.
Protocol Round 3, Week 1, Day 1 – 8/18
Weight: 145.8 = up 5.4 pounds
Measurements:
Bust: 38″ = up 1.25″
Waist: 28″ = no change
Hips: 40″ = up .25″
From additional areas = up .5″
Meal:
– 8 oz salmon
– 1.5 T butter
– 1.5 T goose fat
– 8 oz spinach
– 6 oz mushrooms
– 6 oz zucchini
– 1 oz tomato
Fitday stats:
Calories: 746
Fat: 51.2 grams (62%)
Protein: 59.3 grams (32%)
Carbs: 12 grams (6%)
Ketostix: negative
Blood Glucose:
Fasting: 104
1-hour PP (after meal): 95
2-hour PP (after meal): 104
Time to get back on track. I was able to maintain Protocol for about two months without SugarFree, then vacation time began and it all fell apart. I’ve gained back so much weight and fat I’m practically back to when I began here. And my blood sugars!
I am glad to be working with SugarFree again and looking forward to continuing on my journey to good health. I know I can do it!
Protocol Round 3, Week 1, Day 2 – 8/19
Weight: 145.4 = down .4 pound
Meal:
– 8 oz sirloin
– 1 T butter
– 1 T goose fat
– 8 oz broccoli
– 5 oz green beans
– 4 oz mushrooms
– 1 oz potato w/skin
Fitday stats:
Calories: 738.5
Fat: 50.1 grams (61%)
Protein: 53.6 grams (29%)
Carbs: 18.3 grams (10%)
Ketostix: negative
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 104
2-hour PP (after meal): 101
Feel a little hungry as my body adjusts to one meal a day.
[Note: It’s not the one meal – it’s that you are no longer ketone-adapted and no longer able to enter lipolysis. The former will take a week or two, the later another day or two. 🙂 Once you’re able to consume your own excess adipose fat in addition to the food you eat with a fork, you will no longer be hungry.]
Protocol Round 3, Week 1, Day 3 – 8/20
Weight: 144 = down 1.4 pounds
Meal:
– 8 oz chicken liver
– 2 eggs
– 1.25 T butter
– 1.25 T goose fat
– 8 oz kale
– 6 oz collards
– 1 oz sweet potato
Fitday stats:
Calories: 756
Fat: 52 grams (62%)
Protein: 55.7 grams (29%)
Carbs: 16.2 grams (9%)
Ketostix: negative
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 106
2-hour PP (after meal): 104
I always enjoy my liver meal.
Protocol Round 3, Week 1, Day 4 – 8/21
Weight: 144.2 = up .2 pound
Meal:
– 12 oz pork chop
– 1 T butter
– 1 T goose fat
– 8 oz broccoli
– 9 oz asparagus
– 2 oz brown rice
Fitday stats:
Calories: 813
Fat: 53.1 grams (59%)
Protein: 60.8 grams (30%)
Carbs: 22.9 grams (11%)
Ketostix: negative
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 104
2-hour PP (after meal): 110
My lunch bag is overflowing with food. I am stuffed after eating my meal.
Protocol Round 3, Week 1, Day 5 – 8/22
Weight: 143 = down 1.2 pounds
Meal:
– 8 oz salmon
– 1.5 T butter
– 1.5 T goose fat
– 8 oz spinach
– 6 oz collards
– 1 oz spaghetti, whole-wheat
Fitday stats:
Calories: 784
Fat: 52.4 grams (60%)
Protein: 61 grams (31%)
Carbs: 17.2 grams (9%)
Ketostix: trace
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 135
2-hour PP (after meal): 126
I feel warm during and after eating. And I’m no longer hungry at night. As SugarFree suggested yesterday when we spoke, I’ve entered lipolysis – which can be seen by my going from Negative to Trace on the Ketostix.
Protocol Round 3, Week 1, Day 6 – 8/23
Weight: 143.6 = up .6 pound
Meal:
– 8 oz chicken liver
– 2 eggs
– 1.25 T butter
– 1.25 T goose fat
– 8 oz broccoli
– 6 oz collards
– 1 oz sweet potato
Fitday stats:
Calories: 753
Fat: 52 grams (62%)
Protein: 55.7 grams (30%)
Carbs: 16.2 grams (8%)
Ketostix: negative
Blood Glucose:
Fasting: 104
1-hour PP (after meal): 103
2-hour PP (after meal): 106
I have been feverish since last night. I wonder if that is affecting my readings?
Protocol Round 3, Week 1, Day 7 – 8/24
Weight: 144 = up .4 pound
Meal:
– 3 eggs
– 1 T butter
– 4 strips bacon
– 8 oz broccoli
Fitday stats:
Calories: 504
Fat: 47 grams (83%)
Protein: 19.3 grams (16%)
Carbs: 1.2 grams (1%)
Ketostix: negative
Blood Glucose:
Fasting: 106
1-hour PP (after meal): 108
2-hour PP (after meal): 95
Spent the day on the couch. Ate the Protocol Illness Menu (PIM) and was still hungry so added broccoli.
Protocol Round 3, Week 2, Day 1 – 8/25
Weight: 144.2 = up .2 pound
Measurements:
Bust: 37.5″ = down .5″
Waist: 28″ = no change
Hips: 39″ = down 1″
Other areas = down 1.5″
Meal:
– 12 oz pork chop
– 1 T butter
– 1 T goose fat
– 8 oz broccoli
– 9 oz asparagus
– 1 oz spaghetti
Fitday stats:
Calories: 707
Fat: 52.7 grams (67%)
Protein: 60.8 grams (23%)
Carbs: 17.4 grams (10%)
Ketostix: negative
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 126
2-hour PP (after meal): 121
Feeling a little better today.
Protocol Round 3, Week 2, Day 2 – 8/26
Weight: 142.6 = down 1.6 pounds
Meal:
– 8 oz sirloin steak
– 1 T butter
– 1 T goose fat
– 8 oz spinach
– 12 oz zucchini
Fitday stats:
Calories: 725
Fat: 50.9 grams (63%)
Protein: 56.2 grams (31%)
Carbs: 10.6 grams (6%)
Ketostix: negative
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 110
2-hour PP (after meal): 104
As per SugarFree’s instructions, I cooked my steak in a frying pan (instead of my usual grill) and it was delicious. I poured all the glorious fat that cooked off the steak onto my plate instead of watching it drop on the coals. Yum.
Protocol Round 3, Week 2, Day 3 – 8/27
Weight: 143 = up .4 pound
Meal:
– 9 oz salmon
– 1.5 T butter
– 1.5 T goose fat
– 8 oz kale
– 6 oz collards
Fitday stats:
Calories: 749
Fat: 52.3 grams (62%)
Protein: 59.5 grams (33%)
Carbs: 9.7 grams (5%)
Ketostix: negative
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 103
2-hour PP (after meal): 104
I feel so full after my meal. I can’t imagine how I am going to feel once on Maintenance meals.
[Note: No different – since the reason you feel so full now on so little food is that you are consuming your own fat. On Maintenance, you’ll consume the same number of calories, but it will all be from food. :)]
Protocol Round 3, Week 2, Day 4 – 8/28
Weight: 142.2 = down .8 pound
Meal:
– 8 oz liver
– 2 eggs
– 1.25 T butter
– 1.25 T goose fat
– 8 oz broccoli
– 6 oz collards
Fitday stats:
Calories: 731
Fat: 52 grams (64%)
Protein: 55.3 grams (30%)
Carbs: 10.5 grams (6%)
Ketostix: trace
Blood Glucose:
Fasting: 106
1-hour PP (after meal): 113
2-hour PP (after meal): 99
Glad to see 2-hour PP going in the right direction.
Protocol Round 3, Week 2, Day 5 – 8/29
Weight: 142.6 = up .4 pound
Meal:
– 8 oz salmon
– 1.5 T butter
– 1.5 T goose fat
– 8 oz spinach
– 9 oz asparagus
Fitday stats:
Calories: 720
Fat: 50.2 grams (62%)
Protein: 54.8 grams (32%)
Carbs: 9.9 grams (6%)
Ketostix: negative
Blood Glucose:
Fasting: 99
1-hour PP (after meal): 114
2-hour PP (after meal): 114
I feel so energized eating this way.
Protocol Round 3, Week 2, Day 6 – 8/30
Weight: 142.6 = no change
Meal:
– 8 oz liver
– 2 eggs
– 1.25 T butter
– 1.25 T goose fat
– 8 oz broccoli
– 5 oz green beans
Fitday stats:
Calories: 721
Fat: 51.4 grams (64%)
Protein: 53.7 grams (31%)
Carbs: 10.9 grams (5%)
Ketostix: negative
Blood Glucose:
Fasting: 104
1-hour PP (after meal): 106
2-hour PP (after meal): 103
Didn’t sleep well last night, even with melatonin.
[Note: When you’re in fat burning mode, or for a few days after a BBS workout, it’s best to use a regular sub-lingual (a *real* sub-lingual, which must have a lactose base) rather than time-release melatonin. I use Superior Source Melatonin and get it in the 1 mg tablet, so I can choose one, two or three on any given evening. They work incredibly well!]
Protocol Round 3, Week 2, Day 7 – 8/31
Weight: 143 = up .4 pound
Meal:
– 13 oz chicken thigh, w/bone
– 1 T butter
– 1 T goose fat
– 8 oz spinach
– 6 oz collards
Fitday stats:
Calories: 746
Fat: 55 grams (66%)
Protein: 52.7 grams (29%)
Carbs: 9.7 grams (5%)
Ketostix: negative
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 106
2-hour PP (after meal): 97
I struggle trying to eat all my meal. Glad I am feasting on my own fat as well.
Maintenance Round 3, Week 1, Day 1 – 9/01
Weight: 142.2 = down .8 pound
Measurements:
Bust: 36.5″ = down 1″
Waist: 28″ = no change
Hips: 39″ = no change
Other areas = down .75″
Ketostix: small
Blood Glucose:
Fasting: 99
1-hour PP (after meal): 107
2-hour PP (after meal): 97
I am happy with this round of Protocol. I lost four pounds and 4.75 inches of fat! I’m ready for my next round of Maintenance that starts today.
[Note: Fantastic, Carla! Well done. 🙂 And although they’re still high, your blood sugars are better than they were in week one.]
Maintenance Round 3, Week 1, Day 2 – 9/2
Weight: 142.4 = up .2 pound
Ketostix: small
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 110
2-hour PP (after meal): 101
My skin is looking clear and bright after eating real food.
Maintenance Round 3, Week 1, Day 3 – 9/3
Weight: 141.2 = down 1.2 pounds
Ketostix: negative
Blood Glucose:
Fasting: 104
1-hour PP (after meal): 111
2-hour PP (after meal): 103
Wow! Wonder why the weight loss?
[Note: Could be water. Could be a bit of fat. Could be finally losing what you gained when you went on ‘vacation’ for a good part of the summer. 🙂 The important thing is to see whether that weight stays off. One of the symptoms of Metabolic Syndrome XX is that you lose and gain the same few pounds over and over.]
Maintenance Round 3, Week 1, Day 4 – 9/4
Weight: 141 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 115
2-hour PP (after meal): 106
Crazy high PP’s today. Busy day in stressful meetings.
Maintenance Round 3, Week 1, Day 5 – 9/5
Weight: 141.2 = up .2 pound
Ketostix: small
Blood Glucose:
Fasting: 86
1-hour PP (after meal): 106
2-hour PP (after meal): 100
I have a stress headache today.
Maintenance Round 3, Week 1, Day 6 – 9/6
Weight: 141.2 = no change
Ketostix: trace
Blood Glucose:
Fasting: 99
1-hour PP (after meal): 110
2-hour PP (after meal): 97
I ate at a restaurant today. I didn’t have my usual amount of fat with my meal.
Maintenance Round 3, Week 1, Day 7 – 9/7
Weight: 142 = up .8 pound
Ketostix: trace
Blood Glucose:
Fasting: 104
1-hour PP (after meal): 103
2-hour PP (after meal): 98
I wonder why the high fasting reading? Could it be the restaurant meal yesterday?
[Note: Absolutely!]
Maintenance Round 3, Week 2, Day 1 – 9/8
Weight: 142 = no change
Measurements:
Bust: 36.5″ = no change
Waist: 27.75″ = down .25″
Hips: 39″ = no change
Other areas = down .25″
Ketostix: small
Blood Glucose:
Fasting: 99
1-hour PP (after meal): 104
2-hour PP (after meal): 108
I really enjoy my chopped liver.
Maintenance Round 3, Week 2, Day 2 – 9/9
Weight: 142 = no change
Ketostix: small
Blood Glucose:
Fasting: 77
1-hour PP (after meal): 94
2-hour PP (after meal): 101
I used my Instant Pot pressure cooker this weekend and today enjoyed my Chicken Curry with eggplant and peppers.
Maintenance Round 3, Week 2, Day 3 – 9/10
Weight: 141.2 = down .8 pound
Ketostix: trace
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 97
2-hour PP (after meal): 115
Slept well last night.
Maintenance Round 3, Week 2, Day 4 – 9/11
Weight: 141.2 = no change
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 94
2-hour PP (after meal): 103
Feeling full after my meal today.
Maintenance Round 3, Week 2, Day 5 – 9/12
Weight: 141.8 = up .6 pound
Ketostix: negative
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 92
2-hour PP (after meal): 102
Two hours after eating my meal I am still full. It is so much food!
Maintenance Round 3, Week 2, Day 6 – 9/13
Weight: 141.2 = down .6 pound
Ketostix: trace
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 103
2-hour PP (after meal): 106
I went out with friends last night and had a great time.
Maintenance Round 3, Week 2, Day 7 – 9/14
Weight: 142.4 = up 1.2 pounds
Ketostix: negative
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 97
2-hour PP (after meal): 103
I was excited to do my first BBS workout, but due to newly discovered joint issues, it will be my last for a while.
Maintenance Round 3, Week 3, Day 1 – 9/15
Weight: 142.2 = down .2 pound
Measurements:
Bust: 36.5″ = no change
Waist: 27.5″ = no change
Hips: 39″ = no change
Other areas = no change
Ketostix: negative
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 95
2-hour PP (after meal): 103
Feeling full and satisfied after my meal, but still sore after yesterday’s workout.
Maintenance Round 3, Week 3, Day 2 – 9/16
Weight: 142 = down .2 pound
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 97
2-hour PP (after meal): 94
Feeling great.
Maintenance Round 3, Week 3, Day 3 – 9/17
Weight: 142 = no change
Ketostix: negative
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 101
2-hour PP (after meal): 97
My veggies, including a sweet potato, were for perfect soaking up all the fat I ate today.
Maintenance Round 3, Week 3, Day 4 – 9/18
Weight: 142.2 = up. 2 pound
Ketostix: negative
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 103
2-hour PP (after meal): 95
Feeling full after my meal today.
Maintenance Round 3, Week 3, Day 5 – 9/19
Weight: 142.2 = no change
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 104
2-hour PP (after meal): 104
Looking forward to the weekend.
Maintenance Round 3, Week 3, Day 6 – 9/20
Weight: 142.2 = no change
Ketostix: negative
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 103
2-hour PP (after meal): 106
I ate bread today, and my 2-hr PP wasn’t happy about it.
Maintenance Round 3, Week 3, Day 7 – 9/21
Weight: 142.6 = up .4 pound
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 106
2-hour PP (after meal): 98
I made chili in my Instant Pot pressure cooker today. Took only thirty minutes(!) and it was great!
Maintenance Round 3, Week 4, Day 1 – 9/22
Weight: 142.8 = up .2 pound
Measurements:
Bust: 36.5″ = no change
Waist: 27.5″ = no change
Hips: 39″ = no change
Other areas = no change
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 102
2-hour PP (after meal): 99
This is my last week of Maintenance for this round.
Maintenance Round 3, Week 4, Day 2 – 9/23
Weight: 143 = up .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 112
2-hour PP (after meal): 98
I am having a busy work day!
Maintenance Round 3, Week 4, Day 3 – 9/24
Weight: 142 = down 1 pound
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 110
2-hour PP (after meal): 102
Really full after my meal today.
Maintenance Round 3, Week 4, Day 4 – 9/25
Weight: 141.9 = down .1 pound
Ketostix: trace
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 97
2-hour PP (after meal): 97
My PP’s are consistent. 🙂
Maintenance Round 3, Week 4, Day 5 – 9/26
Weight: 141 = down .9 pound
Ketostix: trace
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 102
2-hour PP (after meal): 95
Loved my berries and whipped cream for dessert.
Maintenance Round 3, Week 4, Day 6 – 9/27
Weight: 141 = no change
Ketostix: trace
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 99
2-hour PP (after meal): 102
A 2-hr PP higher than my 1-hr PP is a symptom of Metabolic Syndrome XX. Glad I’ve started Metformin this week.
Maintenance Round 3, Week 4, Day 7 – 9/28
Weight: 140.6 = down .4 pound
Ketostix: negative
Last day of Maintenance. On to the Protocol phase and more fat burning.
Protocol Round 4, Week 1, Day 1 – 9/29
Measurements:
Bust: 36.25″ = down .25″
Waist: 27.75″ = no change
Hips: 38.75″ = down .25″
Other areas: no change
Meal:
– 8 oz salmon
– 1.5 T butter
– 2.5 T goose fat
– 8 oz spinach
– 6 oz fennel
– 11 oz zucchini
– 1 oz potato
– 2 T sour cream
Fitday stats:
Calories: 954.2
Fat: 70.2 grams (66%)
Protein: 60.2 grams (25%)
Carbs: 20.4 grams (9%)
Ketostix: negative
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 103
2-hour PP (after meal): 92
I am always hungry when returning to Protocol. Once I begin consuming my excess adipose fat (which takes a few days), I will feel full.
Protocol Round 4, Week 1, Day 2 – 9/30
Weight: 140.2 = down .4 pound
Meal:
– 8 oz chicken liver
– 3 eggs
– 1.75 T butter
– 1.75 T goose fat
– 8 oz kale
– 6 oz collards
– 1 oz sweet potato
Fitday stats:
Calories: 936.7
Fat: 69.1 grams (66%)
Protein: 62.1 grams (27%)
Carbs: 16.6 grams (7%)
Ketostix: trace
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 112
2-hour PP (after meal): 97
Sweet potato without all the Maintenance fat is not good for my blood sugars.
Protocol Round 4, Week 1, Day 3 – 10/1
Weight: 139.6 = down .6 pound
Meal:
– 8 oz salmon
– 1.5 T butter
– 1.5 T goose fat
– 8 oz broccoli
– 6 oz green beans
– 1 oz brown rice
Fitday stats:
Calories: 739.1
Fat: 50.3 grams (61%)
Protein: 53 grams (29%)
Carbs: 18.6 grams (10%)
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 110
2-hour PP (after meal): 86
Feeling full after my meal.
[Note: And as you can see, yesterday’s high 1-hr PP wasn’t due to the sweet potato, but the lack of fat you normally eat on Maintenance – because the rice today caused the same rise. Once the Metformin begins to work, that will change.]
Protocol Round 4, Week 1, Day 4 – 10/2
Weight: 139.2 = down .4 pound
Meal:
– 12 oz pork chop
– 1 T. goose fat
– 1 T. butter
– 8 oz spinach
– 6 oz collards
– 1 oz red pepper
Fitday stats:
Calories: 756.3
Fat: 53.1 grams (63%)
Protein: 58.2 grams (31%)
Carbs: 11.4 grams (6%)
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 107
2-hour PP (after meal): 98
Okay day.
Protocol Round 4, Week 1, Day 5 – 10/3
Weight: 139.2 = no change
Meal:
– 14 oz chicken thighs
– .75 T butter
– .75 T goose fat
– 8 oz kale
– 9 oz asparagus
– 1 oz spaghetti
Fitday stats:
Calories: 784
Fat: 50.9 grams (63%)
Protein: 59.4 grams (31%)
Carbs: 17.4 grams (6%)
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 106
2-hour PP (after meal): 97
Feel full after my meal.
Protocol Round 4, Week 1, Day 6 – 10/4
Weight: 139.4 = up .2 pound
Meal:
– 8 oz sirloin steak
– 1 T butter
– 1 T goose fat
– 8 oz broccoli
– 6 oz collards
– .5 oz whole wheat bread
Fitday stats:
Calories: 730.2
Fat: 50.7 grams (60%)
Protein: 53 grams (31%)
Carbs: 15.5 grams (9%)
Ketostix: negative
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 104
2-hour PP (after meal): 96
Had an early morning and didn’t sleep well last night.
Protocol Round 4, Week 1, Day 7 – 10/5
Weight: 139.4 = no change
Menu:
– 8 oz chicken liver
– 2 eggs
– 1.25 T butter
– 1.25 T goose fat
– 8 oz kale
– 12 oz zucchini
– 1 oz onion
Fitday stats:
Calories: 769.8
Fat: 52.6 grams (62%)
Protein: 60.6 grams (31%)
Carbs: 13.5 grams (7%)
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 101
2-hour PP (after meal): 89
I slept well and feel great today. I went for a long walk in the beautiful sunshine.
Protocol Round 4, Week 2, Day 1 – 10/6
Weight: 139.2 = down .2 pound
Measurements:
Bust: 36.25″ = no change
Waist: 27.75″ = no change
Hips: 38.75″ = down .25″
Other areas = down 1″
Meal:
– 8 oz salmon
– 1.5 T butter
– 2.5 T goose fat
– 8 oz spinach
– 5 oz okra
– 1 oz brown rice
Fitday stats:
Calories: 730
Fat: 50.3 grams (62%)
Protein: 52.8 grams (29%)
Carbs: 16.5 grams (9%)
Ketostix: trace
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 110
2-hour PP (after meal): 94
I don’t feel bloated after eating such healthy food.
Protocol Round 4, Week 2, Day 2 – 10/7
Weight: 139 = down .2 pound
Meal:
– 8 oz liver
– 2 large eggs
– 1.25 T. goose fat
– 1.25 T. butter
– 8 oz broccoli
– 9 oz collards
– 1 oz sweet potato
Fitday stats:
Calories: 756
Fat: 52 grams (62%)
Protein: 55.7 grams (29%)
Carbs: 16 grams (9%)
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 109
2-hour PP (after meal): 97
I always enjoy my liver meal.
Protocol Round 4, Week 2, Day 3 – 10/8
Weight: 139 = no change
Meal:
– 8 oz sirloin steak
– 1 T butter
– 1 T goose fat
– 8 oz kale
– 6 oz collards
– 1 oz potato
Fitday stats:
Calories: 716
Fat: 50.3 grams (63%)
Protein: 51.7 grams (29%)
Carbs: 14.1 grams (8%)
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 93
I feel full after eating my meal.
Protocol Round 4, Week 2, Day 4 – 10/9
Weight: 140 = up 1 pound
Meal:
– 8 oz liver
– 2 large eggs
– 1.25 T. goose fat
– 1.25 T. butter
– 8 oz spinach
– 9 oz asparagus
– 1 oz red pepper
Fitday stats:
Calories: 743
Fat: 51.7 grams (63%)
Protein: 57 grams (31%)
Carbs: 12.4 grams (6%)
Ketostix: trace
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 101
2-hour PP (after meal): 90
A another busy day at work.
Protocol Round 4, Week 2, Day 5 – 10/10
Weight: 139.6 = down .4 pound
Meal:
– 8 oz salmon
– 1.5 T butter
– 1.5 T goose fat
– 8 oz broccoli
– 9 oz collards
– .5 oz whole wheat bread
Fitday stats:
Calories: 743
Fat: 51.1 grams (62%)
Protein: 55.2 grams (30%)
Carbs: 15.5 grams (8%)
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 107
2-hour PP (after meal): 95
Looking forward to the weekend.
Protocol Round 4, Week 2, Day 6 – 10/11
Weight: 139.9 = up .3 pound
Meal:
– 13 oz chicken thighs
– .75 T butter
– .75 T goose fat
– 8 oz spinach
– 6 oz green beans
Fitday stats:
Calories: 726
Fat: 50.7 grams (63%)
Protein: 55.4 grams (30%)
Carbs: 12.1 grams (7%)
Ketostix: trace
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 101
2-hour PP (after meal): 96
Oven roasted chicken is delicious.
Protocol Round 4, Week 2, Day 7 – 10/12
Weight: 139.2 = down .7 pound
Menu:
– 12 oz pork chop
– 1 T butter
– 1 T goose fat
– 8 oz broccoli
– 12 oz zucchini
Fitday stats:
Calories: 776
Fat: 53.6 grams (62%)
Protein: 62.9 grams (32%)
Carbs: 10.6 grams (6%)
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 101
2-hour PP (after meal): 89
Spent the day doing yard work. I have lots of energy.
Maintenance Round 4, Week 1, Day 1 – 10/13
Weight: 139.2 = no change
Measurements:
Bust: 36.25″ = no change
Waist: 27.75″ = no change
Hips: 38.5″ = no change
Other areas = down .5″
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 153 !!
2-hour PP (after meal): 122 !!
I had turkey dinner with gravy and stuffing. I ate a small piece of sugar-free pumpkin pie, washed down with a small glass of wine. It was good going down but I had a stomach ache later in the evening — and diabetic level PP’s to show for it.
[Note: That’s because the so-called ‘sugar-free’ pumpkin pie was NOT sugar-free. There’s lots of sugar in pumpkin, and many sugar substitutes are in fact treated by the body in exactly the same way as sugar. Proof? Your PP’s, which were clearly driven by sugar (and quite a lot of it), AND your stomach ache, which is what happens when you eat sugar yet no longer make the enzyme necessary to digest it. Want to stay away from sugar? Stay away from the typical ‘sugar-free’ desserts in the marketplace.]
Maintenance Round 4, Week 1, Day 2 – 10/14
Weight: 140.4 = up 1.2 pounds
Ketostix: negative
Blood Glucose:
Fasting: 86
1-hour PP (after meal): 110
2-hour PP (after meal): 104
Eating all those sweet, sugar-filled and starch carbs yesterday showed in a weight increase today, and once again high PP’s, just when they were headed down for the last week or so. SugarFree says no more sweet/starch veggies till next week – it may take that long for my body to deal with all the ingested sugar.
Maintenance Round 4 Week 1, Day 3 – 10/15
Weight: 140.8 = up .4 pound
Ketostix: negative
Blood Glucose:
Fasting: 106
1-hour PP (after meal): 110
2-hour PP (after meal): 98
Wonder how long it will take to recover from all the sugar?
[Note: Probably a week.]
Maintenance Round 4, Week 1, Day 4 – 10/16
Weight: 140.2 = down .6 pound
Ketostix: negative
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 107
2-hour PP (after meal): 101
Good day.
Maintenance Round 4, Week 1, Day 5 – 10/17
Weight: 140 = down .2 pound
Ketostix: negative
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 104
2-hour PP (after meal): 96
Looking forward to the weekend.
Maintenance Round 4, Week 1, Day 6 – 10/18
Weight: 140.1 = up .1 pound
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 101
2-hour PP (after meal): 97
I am really sluggish today. Perhaps coming down with something?
Maintenance Round 4, Week 1, Day 7 – 10/18
Weight: 140.1 = no change
Ketostix: negative
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 107
2-hour PP (after meal): 99
I have a sore throat, and gargled with salt water all day.
Maintenance Round 4, Week 2, Day 1 – 10/20
Weight: 140.6 = up .5 pound
Measurements:
Bust: 36.25″ = no change
Waist: 27.5″ = down .25″
Hips: 38.5″ = no change
Other areas = no change
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 105
2-hour PP (after meal): 98
I had a busy day at work, and am not feeling well.
Maintenance Round 4, Week 2, Day 2 – 10/21
Weight: 139.6 = down 1 pound
Ketostix: negative
Blood Glucose:
Fasting: 99
1-hour PP (after meal): 101
2-hour PP (after meal): 92
Still not well so I ate the Protocol Illness Menu (PIM).
Maintenance Round 4 Week 2, Day 3 – 10/22
Weight: 139.6 = no change
Ketostix: negative
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 103
2-hour PP (after meal): 98
Not better yet.
Maintenance Round 4, Week 2, Day 4 – 10/23
Weight: 139.4 = down .2 pound
Ketostix: negative
Blood Glucose:
Fasting: 86
1-hour PP (after meal): 103
2-hour PP (after meal): 106
I hope this cold goes soon.
Maintenance Round 4, Week 2, Day 5 – 10/24
Weight: 139.4 = no change
Ketostix: negative
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 106
2-hour PP (after meal): 99
Still not well.
Maintenance Round 4, Week 2, Day 6 – 10/25
Weight: 139.9 = up .5 pound
Ketostix: negative
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 110
2-hour PP (after meal): 102
I can’t get rid of this cold.
Maintenance Round 4, Week 2, Day 7 – 10/26
Weight: 140.9 = up 1 pound
Ketostix: negative
Blood Glucose:
Fasting: 99
1-hour PP (after meal): 101
2-hour PP (after meal): 98
Today I lost my voice.
Maintenance Round 4, Week 3, Day 1 – 10/27
Weight: 141 = up .1 pound
Measurements:
Bust: 36.25″ = no change
Waist: 27.5″ = no change
Hips: 38.5″ = no change
Other areas = no change
Ketostix: negative
Blood Glucose:
Fasting: 101
1-hour PP (after meal): 105
2-hour PP (after meal): 103
It’s been ten days since I got sick, and I’m getting worse instead of better. Now I am coughing. SugarFree suggested that while it may have started as a cold, it’s probably now an infection, and I should see a doctor.
Maintenance Round 4, Week 3, Day 2 – 10/28
Weight: 139.4 = down 1.6 pounds
Ketostix: negative
Blood Glucose:
Fasting: 90
1-hour PP (after meal): 101
2-hour PP (after meal): 94
Still ill. Have doctor’s appointment tomorrow.
Maintenance Round 4 Week 3, Day 3 – 10/29
Weight: 139.9 = up .5 pound
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 97
My voice is returning.
Maintenance Round 4, Week 3, Day 4 – 10/30
Weight: 139.5 = down .4 pound
Ketostix: negative
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 107
2-hour PP (after meal): 94
I feel better today.
Maintenance Round 4, Week 3, Day 5 – 10/31
Weight: 139.8 = up .3 pound
Ketostix: negative
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 105
2-hour PP (after meal): 97
Happy Halloween!
Maintenance Round 4, Week 3, Day 6 – 11/1
Weight: 139.8 = no change
Ketostix: negative
Blood Glucose:
Fasting: 97
1-hour PP (after meal): 103
2-hour PP (after meal): 94
I feel better today.
Maintenance Round 4, Week 3, Day 7 – 11/2
Weight: 140.2 = up .4 pound
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 99
Continuing to heal.
Maintenance Round 4, Week 4, Day 1 – 11/3
Weight: 140.2 = no change
Measurements:
Bust: 36.25″ = no change
Waist: 27.5″ = no change
Hips: 38.5″ = no change
Other areas = up .5″
Ketostix: negative
Blood Glucose:
Fasting: 90
1-hour PP (after meal): 110
2-hour PP (after meal): 97
Last week of Maintenance meals for this round.
Maintenance Round 4, Week 4, Day 2 – 11/4
Weight: 140 = down .2 pound
Ketostix: negative
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 101
2-hour PP (after meal): 94
Feeling better but still not one hundred percent.
Maintenance Round 4 Week 4, Day 3 – 11/5
Weight: 140.4 = up .4 pound
Ketostix: negative
Blood Glucose:
Fasting: 95
1-hour PP (after meal): 105
2-hour PP (after meal): 97
I continue to feel better each day, and will be gone till the tenth.
Protocol Round 5, Week 1, Day 1 – 11/10
Weight: 140.8 = up .4 pound
Measurements:
Bust: 36″ = down .25″
Waist: 27.5″ = no change
Hips: 39″ = up .25″
Other areas: no change
Meal:
– 8 oz salmon
– 1.5 T butter
– 2.5 T goose fat
– 8 oz spinach
– 5 oz okra
– 1 oz brown rice
Fitday stats:
Calories: 729
Fat: 50.3 grams (62%)
Protein: 52.8 grams (24%)
Carbs: 16.5 grams (9%)
Ketostix: negative
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 110
2-hour PP (after meal): 101
I was away for the weekend and ate in restaurants, nervous about what to eat. SugarFree gave me some tips for ordering out and I think I did quite well, though I ate some gluten-free bread that shot up my blood sugars. It is hard to eat healthy when not in your own kitchen.
[Note: You would have done better having regular 100% whole wheat bread. Gluten-free bread is made with hyper-processed carbs that convert to glucose almost instantly – with almost zero nutrient value. Whole wheat not only converts to glucose more slowly, it brings a lot of vitamins and minerals to the party. Unless you have been officially diagnosed with Celiac’s disease (which you don’t have) – NEVER eat any ‘gluten-free’ foods. Your blood sugars will thank you for it. :)]
Protocol Round 5, Week 1, Day 2 – 11/11
Weight: 140.8 = no change
Meal:
– 8 oz chicken liver
– 2 eggs
– 1.25 T butter
– 1.25 T goose fat
– 8 oz broccoli
– 6 oz collards
– 1 oz sweet potato
Fitday stats:
Calories: 755
Fat: 52 grams (62%)
Protein: 55.7 grams (29%)
Carbs: 16.2 grams (9%)
SugarFree suggested eating beef liver next time. This may increase my ferritin more than chicken liver.
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 117
2-hour PP (after meal): 110
What caused my high PP readings?
[Note: The ‘carry-over’ from that gluten-free bread. It’s awful stuff.]
Protocol Round 5, Week 1, Day 3 – 11/12
Weight: 139.8 = down 1 pound
Meal:
– 14 oz chicken thighs
– .75 T butter
– .75 T goose fat
– 8 oz spinach
– 5 oz green beans
Fitday stats:
Calories: 715
Fat: 50.6 grams (64%)
Protein: 54.9 grams (30%)
Carbs: 10.1 grams (6%)
Ketostix: negative
Blood Glucose:
Fasting: 90
1-hour PP (after meal): 107
2-hour PP (after meal): 97
I am glad to be back making meals in my own kitchen!
Protocol Round 5, Week 1, Day 4 – 11/13
Weight: 139.8 = no change
Meal:
– 12 oz pork chop
– 1 T. goose fat
– 1 T. butter
– 8 oz broccoli
– 6 oz collards
Fitday stats:
Calories: 747
Fat: 53 grams (64%)
Protein: 57.9 grams (31%)
Carbs: 9.7 grams (5%)
Ketostix: negative
Blood Glucose:
Fasting: 90
1-hour PP (after meal): 99
2-hour PP (after meal): 85
Wow. Very pleased with my PP’s after today’s meal.
Protocol Round 5, Week 1, Day 5 – 11/14
Weight: 139 = down .8 pound
Meal:
– 8 oz salmon
– 1.5 T butter
– 1.5 T goose fat
– 8 oz spinach
– 6 oz collards
– 2 oz sweet potato
Fitday stats:
Calories: 757
Fat: 50.6 grams (60%)
Protein: 54.3 grams (29%)
Carbs: 21.1 grams (11%)
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 92
2-hour PP (after meal): 88
Pleased with my low PP readings even after two ounces of sweet potato. Yay Metformin! Finally starting to work. SugarFree said it would take about eight weeks from starting to take it, and I’m just about there.
Protocol Round 5, Week 1, Day 6 – 11/15
Weight: 139.4 = up .3 pound
Meal:
– 8 oz sirloin steak
– .75 T butter
– .75 T goose fat
– 8 oz kale
– 9 oz asparagus
– 1 oz whole wheat bread
Fitday stats:
Calories: 796
Fat: 54.2 grams (61%)
Protein: 52.9 grams (28%)
Carbs: 21.6 grams (11%)
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 100
2-hour PP (after meal): 96
I bought a new bottle of ketostix and I finally moved on my reading. I must have stayed in negative readings far longer than was true because of using bad strips.
Protocol Round 5, Week 1, Day 7 – 11/16
Weight: 139.4 = no change
Menu:
– 8 oz chicken liver
– 2 eggs
– 1.5 T butter
– 1.5 T goose fat
– 8 oz kale
– 12 oz zucchini
– 1 oz onion
Fitday stats:
Calories: 770
Fat: 52.6 grams (62%)
Protein: 60.6 grams (31%)
Carbs: 13.5 grams (7%)
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 99
2-hour PP (after meal): 89
I did my BBS workout today and my body feels sore.
Protocol Round 5, Week 2, Day 1 – 11/17
Weight: 141.2 = up 1 .8 pound
Measurements:
Bust: 36″ = no change
Waist: 27.5″ = no change
Hips: 39″ = no change
Other areas: no change
Meal:
– 8 oz salmon
– 1.5 T butter
– 2.5 T goose fat
– 8 oz spinach
– 6 oz collards
– 1 oz brown rice
Fitday stats:
Calories: 811
Fat: 51.4 grams (57%)
Protein: 55.6 grams (27%)
Carbs: 31.6 grams (16%)
Ketostix: negative
Blood Glucose:
Fasting: 90
1-hour PP (after meal): 101
2-hour PP (after meal): 92
Yikes. I do not like the increase in weight after my workout.
[Note: Your ‘weight’ (that is, fat) did NOT increase after your workout. Your muscles have retained some water to help repair them after yesterday. And it retained so much – about the amount you retained when you first began BBS – because you weren’t fully recovered from your long illness and your body was unprepared for such a strenuous workout. Since you’ll be in recovery for a full three weeks before a new session, you should see a smaller water gain next time. And this water weight should disappear by weeks’ end. :)]
Protocol Round 5, Week 2, Day 2 – 11/18
Weight: 142 = up .8 pound
Meal:
– 8 oz liver
– 2 large eggs
– 1.5 T butter
– 1.5 T goose fat
– 8 oz kale
– 5 oz green beans
– 1 oz onion
Fitday stats:
Calories: 785
Fat: 57.5 grams (66%)
Protein: 53.9 grams (27%)
Carbs: 13 grams (7%)
Ketostix: trace
Blood Glucose:
Fasting: 85
1-hour PP (after meal): 96
2-hour PP (after meal): 89
I have lots of energy today even though my muscles are still a bit sore.
Protocol Round 5, Week 2, Day 3 – 11/19
Weight: 141.6 = down .4 pound
Meal:
– 8 oz sirloin steak
– .75 T butter
– .75 T goose fat
– 8 oz broccoli
– 6 oz collards
– 1 oz sweet potato
Fitday stats:
Calories: 738
Fat: 53.7 grams (66%)
Protein: 48.2 grams (26%)
Carbs: 15.4 grams (8%)
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hour PP (after meal): 97
2-hour PP (after meal): 90
I’m glad my PP’s are at more normal levels.
Protocol Round 5, Week 2, Day 4 – 11/20
Weight: 141.6 = no change
Meal:
– 8 oz salmon
– 1.5 T. goose fat
– 1.5 T. butter
– 8 oz kale
– 9 oz asparagus
– 1 oz whole wheat bread
Fitday stats:
Calories: 780
Fat: 51.1 grams (59%)
Protein: 58.5 grams (30%)
Carbs: 21.6 grams (11%)
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 97
2-hour PP (after meal): 89
I am excited to see low PP’s for a couple of days in a row.
Protocol Round 5, Week 2, Day 5 – 11/21
Weight: 140.6 = down 1 pound
Meal:
– 12 oz pork chop
– .5 T butter
– .5 T goose fat
– 8 oz spinach
– 6 oz collards
– 2 oz potato
Fitday stats:
Calories: 799
Fat: 54.4 grams (61%)
Protein: 58.8 grams (29%)
Carbs: 18.6 grams (10%)
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 92
2-hour PP (after meal): 89
Metformin is working and my PP’s show it. I feel great.
Protocol Round 5, Week 2, Day 6 – 11/22
Weight: 140.6 = no change
Meal:
– 8 oz beef liver
-2 large eggs
– 1.25 T butter
– 1.25 T goose fat
– 8 oz broccoli
– 11 oz fennel
– 2 oz whole wheat spaghetti
Fitday stats:
Calories: 836
Fat: 49.4 grams (53%)
Protein: 64.1 grams (31%)
Carbs: 33.8 grams (16%)
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 110
2-hour PP (after meal): 92
I had beef liver today. My PP’s are higher after this meal. Too much protein? Too much spaghetti?
[Note: Not too much protein, but your body simply wasn’t ready for the pasta with such little fat. Try it on Maintenance – you’ll have better results. :)]
Protocol Round 5, Week 2, Day 7 – 11/23
Weight: 139.8 = down .8 pound
Menu:
– 14 oz chicken thighs
– .75 T butter
– .75 T goose fat
– 8 oz spinach
– 5 oz green beans
– 2 oz corn
Fitday stats:
Calories: 772
Fat: 51.3 grams (60%)
Protein: 56.7 grams (29%)
Carbs: 20.9 grams (11%)
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hour PP (after meal): 99
2-hour PP (after meal): 90
I haven’t had corn in a long time and my numbers are still good.
Maintenance Round 5, Week 1, Day 1 – 11/24
Weight: 139.4 = down .4 pound
Measurements:
Bust: 36″ = no change
Waist: 27.25″ = no change
Hips: 38.5″ = down .5″
Other areas = down .75″
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 92
2-hour PP (after meal): 86
My eyes are bigger than my tummy on my first day back on Maintenance but I eat it all up. Yum.
Maintenance Round 5, Week 1, Day 2 – 11/25
Weight: 139.4 = no change
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hour PP (after meal): 90
2-hour PP (after meal): 89
Feeling full and satisfied.
Maintenance Round 5, Week 1, Day 3 – 11/26
Weight: 141 = up .6 pound
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 90
2-hour PP (after meal): 88
Still feel stuffed with Maintenance food.
Maintenance Round 5, Week 1, Day 4 – 11/27
Weight: 140.4 = down .6 pound
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hour PP (after meal): 92
2-hour PP (after meal): 88
I love eating my vegetables.
Maintenance Round 5, Week 1, Day 5 – 11/28
Weight: 141 = up .6 pound
Ketostix: negative
Blood Glucose:
Fasting: 83
1-hour PP (after meal): 95
2-hour PP (after meal): 90
Not feeling well. My throat is sore again.
Maintenance Round 5, Week 1, Day 6 – 11/29
Weight: 139.8 = down 1.2 pounds
Ketostix: negative
Blood Glucose:
Fasting: 94
I have the flu and haven’t been able to eat any food.
Maintenance Round 5, Week 1, Day 7 – 11/20
Weight: 139.8 = no change
Ketostix: negative
Blood Glucose:
Fasting: 108
1-hour PP (after meal): 107
I have a fever and stayed in bed most of the day.
Maintenance Round 5, Week 2, Day 1 – 12/1
Weight: 139.2 = down .6 pound
Measurements:
Bust: 36″ = no change
Waist: 27.25″ = no change
Hips: 38.5″ = no change
Other areas = up .25″
Ketostix: negative
Blood Glucose:
Fasting: 93
1-hour PP (after meal): 92
2-hour PP (after meal): 90
Staying home from work. I am taking extra vitamin C as SugarFree suggested.
Maintenance Round 5, Week 2, Day 2 – 12/2
Weight: 139.2 = no change
Ketostix: negative
Blood Glucose:
Fasting: 100
1-hour PP (after meal): 130
2-hour PP (after meal): 90
The cough syrup my doctor gave me is not good for my blood sugars.
Maintenance Round 5, Week 2, Day 3 – 12/3
Weight: 138.8 = down .4 pound
Ketostix: negative
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 90
2-hour PP (after meal): 88
I am feeling better today.
Maintenance Round 5, Week 2, Day 4 – 12/4
Weight: 138.8 = no change
Ketostix: negative
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 92
2-hour PP (after meal): 86
I fought against taking it at first, but have to admit that I’m really pleased with how I am responding to the Metformin. It was eight weeks ago I reached full strength, and my blood sugars are finally at normal levels despite eating significantly more starchy carbs. My 2-hour PP is no longer higher than my 1-hour. My weight has not dropped significantly but my measurements are slowly decreasing, which means that I’m losing fat while adding muscle thanks to BBS weight training. The Metformin will continue to make my insulin more efficient and prevent my creating glucose from the protein I eat (it short-circuits gluconeogenesis), which will let my body continue to heal.
Maintenance Round 5, Week 2, Day 5 – 12/5
Weight: 138.2 = down .6 pound
Ketostix: negative
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 95
2-hour PP (after meal): 90
Still recovering.
Maintenance Round 5, Week 2, Day 6 – 12/6
Weight: 138.2 = no change
Ketostix: negative
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 90
2-hour PP (after meal): 88
I’m feeling better and wanting more food than PIM.
Maintenance Round 5, Week 2, Day 7 – 12/7
Weight: 137.8 = down .4 pound
Ketostix: negative
Blood Glucose:
Fasting: 85
1-hour PP (after meal): 95
2-hour PP (after meal): 89
I ate half a real meal today: roasted chicken.
Maintenance Round 5, Week 3, Day 1 – 12/8
Weight: 138 = up .2 pound
Measurements:
Bust: 36″ = no change
Waist: 27.25″ = no change
Hips: 38.5″ = no change
Other areas = down .5″
Ketostix: negative
Blood Glucose:
Fasting: 88
1-hour PP (after meal): 92
2-hour PP (after meal): 90
I’m glad to be much better today.
Maintenance Round 5, Week 3, Day 2 – 12/9
Weight: 137.8 = down .2 pound
Ketostix: negative
Blood Glucose:
Fasting: 92
1-hour PP (after meal): 95
2-hour PP (after meal): 90
I ate so much food today.
Maintenance Round 5, Week 3, Day 3 – 12/10
Weight: 138.4 = down .6 pound
Ketostix: negative
Blood Glucose:
Fasting: 90
1-hour PP (after meal): 90
2-hour PP (after meal): 88
Look at my PP’s — and I even ate corn!
Maintenance Round 5, Week 3, Day 4 – 12/11
Weight: 138.4 = no change
Ketostix: negative
Blood Glucose:
Fasting: 90
1-hour PP (after meal): 95
2-hour PP (after meal): 89
Feeling full and satisfied.
Maintenance Round 5, Week 3, Day 5 – 12/12
Weight: 138.6 = up .2 pound
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP (after meal): 96
2-hour PP (after meal): 90
Had a quiet day at home, which has given me time to prepare for vacation. I’ll be back on January 5th!
Congrats on your hard work!
Joan