Cheryl will join us on Monday, April 2 – but you can read all about her now.
Cheryl’s Introduction:
Hi! My name is Cheryl and I am 51, 5′ 7″ and weigh 236 pounds. I am excited, nervous, hopeful, relieved and even a little scared to finally start my journey with SugarFree and everyone who reads her blog.
As a wife, mother of three, business owner and entrepreneur my life is pretty hectic. I am fed up with being fat. My son is getting married the end of June, and beside wanting to look good at the wedding, being thinner and healthier is what I need for my happiness. My lack of success in this area has been my biggest frustration. I have ranged between 190 and 245 pounds since my twenties and have unsuccessfully tried far too many diets and programs to count. I enjoy exercise, dance classes, swimming, skiing, gardening and being active, though I spend a lot of time on the computer with work and research. While looking for a lifestyle change that made sense for me, I discovered SugarFree’s articles and discussions in a HCG forum over a year ago.
I have always felt that my body was somehow quirky, and so what worked for others never seemed to work for me. Though I could lose weight, it was always slower than everyone else and always very hard. I am not an emotional eater, or over-eater. I consider myself physically active and have hired physical trainers for months at a time with lots of added muscle but little fat loss. I can’t even lose weight on 1300 calories a day for months, which SugarFree said is typical for women with the insulin resistant version of PCOS, which my blood tests show I have. I have always had very low body temperatures and have taken Amour Thyroid and Cytomel for years, with no success. SugarFree says one reason is that I’ve never eaten properly for ME, and that starvation level calories for more than a week or two actually makes Hypothyroidism worse.
The Protocol seems to make sense, though I never gave up sugar or grains — so this is a major shift in how I think about food. For the first time I am truly hopeful. I have already learned quite a bit about how my medications and exercise have worked against me and weight loss in the past. SugarFree explained that while my blood work looks like I am a healthy 120 pound person (I wish!) my higher Leptin levels and weight tell the real story. I look forward to seeing and feeling the changes that Protocol and being sugar-free will bring to my life.
Thank you all for your support in my journey. I hope future readers learn from what I share here, as I have learned so much from the other Protocol Participants.
Protocol Round 1, Week 1, Day 1 – 4/2
Weight: 234
Measurements:
Bust: 49″
Waist: 41″
Hips: 52.5″
Lunch:
– 8 oz grass-fed steak
– 8 oz spinach
– 5 oz Green beans
– .5 oz tomato
– .5 oz onion
– 2 T. butter
– 2 tsp. bacon fat
Dinner:
– 6 oz salad greens
– .5 T. Olive Oil
Fitday stats:
Calories: 771
Fat: 51 grams (69%)
Protein: 59.5 grams (31%)
Carbs: 18.4 grams (10%)
Ketostix: none
Blood Glucose:
– Fasting: 97
– 1-hour PP (after lunch):101
– 2-hour PP (after lunch): 97
Black coffee is boring but it did help me get through the morning without my typical breakfast. My first large lunch was pretty amazing and very yummy with all the flavor butter and bacon fat brought to it. Eight ounces of spinach filled an entire mixing bowl! I took a five-minute break to wash the dishes (I felt stuffed), then sat back down to clean my plate. My homemade salsa added a nice kick to the meal.
One bad note: I enjoy Lawrys seasoning but I discovered that its second ingredient is sugar. Bummer. I went online and found a copycat spice recipe without the sugar. I will let you know how it tastes after I gather all the spices and try it out. My blood sugar did not change much at all. Is that normal? I am excited to finally be on my way.
[Note: Perfectly normal. :)]
Protocol Round 1, Week 1, Day 2– 4/3
Weight: 231.5 = down 2.5 pounds
Lunch:
– 8 oz swordfish
– 8 oz broccoli
– 9 oz asparagus
– 1.5 oz sour cream
– .5 oz almonds
– 2.5 T. butter
– 1 oz potato
Fitday stats:
Calories: 785
Fat: 54.3 grams (62%)
Protein: 55.6 grams (28%)
Carbs: 19 grams (10%)
Ketostix: small
Blood Glucose:
Fasting: 93
1-hour PP (after lunch): 108
2-hour PP (after lunch): 104
I am feeling pretty good today, especially after the nice loss and the signs that my body is already adjusting to the new food options. I am much fuller this afternoon and tired. I think broccoli and asparagus together created a lot of chewing; I’m not sure I’ll chose that combination again. I felt like I was having a sour cream party with so much to eat! The fish was wonderful.
[Note: Some good water loss today. 🙂 But look what a single ounce of potato did to your blood sugars. There will come a day in the not too distant future when you will be able to eat that potato, and more, without the spikes – but seeing the numbers on a meter is a good way to make your insulin resistance ‘real’ to you.]
Protocol Round 1, Week 1, Day 3– 4/4
Weight: 230 = down 1.5 pounds
Lunch:
– 11 oz chicken thigh
– 8 oz spinach
– 5 oz green beans
– 1.5 T cream cheese
– 3 oz celery
– 1.5 T. butter
Fitday stats:
Calories: 785
Fat: 54.3 grams (62%)
Protein: 55.6 grams (28%)
Carbs: 19 grams (10%)
Ketostix: moderate
Blood Glucose:
Fasting: 87
1-hour PP (after lunch): 101
2-hour PP (after lunch): 98
I had a headache last night but I fell asleep easily and woke up feeling good. I am not sure why my reading shot up so much. I put on spices ( checked for sugar) on my chicken and there was a lot of fat on the chicken. I am starting to feel this is going to work for me.
[Note: Cheryl, with six pounds gone in three days, I’d say this IS working for you. 🙂 And your blood sugars did not ‘shoot up’ this afternoon. They rose after eating, as they are supposed to do, and stayed quite normal all day. The headache is common to the first week of Protocol, when your body is switching from burning carbohydrates as its main fuel, to fat as its main fuel. Just take something for the pain (not doing so will affect your blood sugars) until it goes away, as it absolutely will do.]
Protocol Round 1, Week 1, Day 4– 4/5
Weight: 229 = down 1.5 pounds
Lunch:
– 8.5 oz Salmon
– 8 oz spinach
– 6 oz broccoli
– 2.5 T Butter
– 1 oz. mushrooms
– 1.5 T. butter
Fitday stats:
Calories: 770
Fat: 56.5 grams (66%)
Protein: 52.1 grams (27%)
Carbs: 13.2 grams (7%)
Ketostix: moderate
Blood Glucose:
Fasting: 87
1-hour PP (after lunch): 96
2-hour PP (after lunch): 92
I am feeling great. I had a hard time getting to sleep last night – I was just alert and awake until 1:30 am and then was slow to get moving in the morning. Lunch was yummy. I am excited to spend some time this weekend figuring out some recipes to try.
[Note: Cheryl, sleepless nights are indicative of heavy fat burning. I think you’ll be very pleased with your measurements on Monday. :)]
Protocol Round 1, Week 1, Day 5– 4/6
Weight: 226.5 = down 2 pounds
Lunch:
– 8 oz broccoli
– 5 T. butter
– 1 oz cheddar cheese
–9 oz ground beef, 80%lean, 20%fat
– 5 oz green beans
Fitday stats:
Calories 777
Fat 59.4 grams (69%)
Carb 12.7 grams (6%)
Protein 47.8 grams (25%)
Ketostix: moderate
Blood Glucose:
Fasting: 92
1-hour PP (after lunch): 94
2-hour PP (after lunch): 86
I enjoyed my cheeseburger today and I am totally excited with my weight loss as well. Loving life at the moment! Interesting that I only went up by 2 on my BG. Maybe my fasting was actually a little lower and I jumped in the shower before taking it. Happy Easter to everyone.
Protocol Round 1, Week 1, Day 6– 4/7
Weight: 226.5 = no change
Brunch:
– 4 oz grass-fed steak
– 1.5 T. butter
– 1.5 oz cheddar cheese
– .5 oz tomato
–.5 ounce onion
– 8 oz spinach
– 5 oz green beans
– 3 whole eggs
Fitday stats:
Calories 747
Fat 51.4 grams (62%)
Carb 15.4 grams (8%)
Protein 55.7grams (30%)
Ketostix: large
Blood Glucose:
Fasting: 98
1-hour PP (after lunch): 100
2-hour PP (after lunch): 99
There was a lot of stress in my life yesterday. I am wondering if that raised my fasting. I had a lovely brunch and was able to share my meal with the family. I am confident it will tide me over for my daughter’s two soccer games this afternoon.
Protocol Round 1, Week 1, Day 7– 4/8
Weight: 226.5 = no change
Lunch:
– 6 oz ham
– 1 egg
– 2 T. butter
– 1 oz sausage
– 1 oz strawberries
– 4 oz orange juice
– 4 oz champagne
– 4 oz green beans
Fitday stats:
Calories 765
Fat 46.3 grams (56%)
Carb 48.5 grams (25%)
Protein 38.6 grams (20%)
Ketostix: large
Blood Glucose:
Fasting: 98
1-hour PP (after lunch): 135
2-hour PP (after lunch): 128
It was Easter at a new relatives home and I made some decisions to eat off Protocol and saw the impact of sugar in my system. What a huge jump in my insulin for a few changes. I will not be doing that again for a long time.
[Note: In truth, Cheryl — never mind ‘a long time’ — you can’t ever do it again. Not ever. And though you cannot see all the damage now, it’s there and will make itself apparent in the coming week. You’ve already regained a pound and although that’s just water, you’ve totally stopped your conversion from carbohydrate to ketone burning in its tracks. It will start again, but instead of staying on Protocol for two weeks, you will need to add an extra week. The only good news in all of this is that your blood sugars tell the story: you now see your diabetes for yourself. :(]
In the past I would have had so much more of what was on the table. What would my BG be up to if I ate the desserts and candy? I cannot imagine. I took it again before going to sleep and it was still 110. Looking forward the new week back on track again.
Protocol Round 1, Week 2, Day 1– 4/9
Weight: 227.5 = up 1 pound
Measurements:
Bust: 48″ = down 1″
Waist: 40″ = down 1″
Hips: 50″ = down 1.5″
Lunch:
– 1 oz beef liver
-7 oz chicken thigh
– 2 T. butter
– 8 oz spinach
– 7 oz zucchini
– 3.5 oz asparagus
– 3 oz celery
– 2 T Cream Cheese
Fitday stats:
Calories 777
Fat 57.1 grams (66%)
Carb 14.1 grams (7%)
Protein 51.7 grams (27%)
Ketostix: moderate
Blood Glucose:
Fasting: 105
1-hour PP (after lunch): 104
2-hour PP (after lunch): 97
I am excited about my inches loss. I have lost 3.5 inches in one week — a nice start. Onward to week two.
Protocol Round 2, Week 2, Day 2– 4/10
Weight: 227.5 = no change
Lunch:
– 8 oz spinach
– 1 T. butter
– 3 oz celery
–8oz chuck beef roast
– 5 oz green beans
Fitday stats:
Calories 692
Fat- 52.5 grams (68%)
Carb 12.7 grams (7%)
Protein 42.4 grams (25%)
Ketostix: large
Blood Glucose:
Fasting: 98
1-hour PP (after lunch): 94
2-hour PP (after lunch): 100
The roast beef was very good today. I had a headache in the morning — the consequence of Sunday’s sugar binge. This is the first time my 2-hr PP reading was higher. What usually causes that to happen?
[Note: In this case – it’s the consequences of Sunday’s sugar binge. 🙁 Your body was just beginning to lower your insulin and get a handle on your excessively high blood sugars, but Sunday set all that back about a week, unfortunately. As I stated on Monday, you will eventually recover but you’re basically starting Protocol all over again.]
Protocol Round 1, Week 2, Day 3– 4/11
Weight: 226 = down 2.5 pounds
Lunch:
– 8 oz spinach
– .5 oz onion
– 1 oz sour cream
–8 oz pork lion chop, bone in.
– 7 oz zucchini
– 3 oz broccoli
Fitday stats:
Calories 793
Fat 59.4 grams (70%)
Carb 12.7 grams (7%)
Protein 47.8 grams (23%)
Ketostix: large
Blood Glucose:
Fasting: 99
1-hour PP (after lunch): 94
2-hour PP (after lunch): 93
I am feeling like I am back on track now – ten pounds gone away and never to return. For once I actually believe the pounds will stay away if I continue to eat smart. I browsed other maintenance threads and saw that they have stabilized despite eating a lot of calories. I had a great chat with SugarFree last night and it helped me understand more about my body’s reactions to sugar, and what to expect in the future. There is so much to learn! This is a process and I am in for a long haul since it took me a long time to get where I am and fixing it won’t be in weeks but months. Feeling great, not hungry and loved my pork chop with sour cream and onion.
Protocol Round 1, Week 2, Day 4 – 4/12
Weight: 225 = down 1 pound
Lunch:
– 8 oz spinach
– 3 T Butter
–8 oz salmon, wild
– 5 oz green beans
– 3 oz celery
– 1.5 T cream cheese
FitDay Stats:
Calories 751
Fat 55 grams (66%)
Carb 13 grams (7%)
Protein 51 grams (27%)
Ketostix: large
Blood Glucose:
Fasting: 96
1-hour PP (after lunch): 90
2-hour PP (after lunch): 85
I am feeling good, not much new to report. I really liked the salmon and I cooked extra food for my daughter who is home from school and she ate it all up as well.
Protocol Round 1, Week 2, Day 5– 4/13
Weight: 225 = no change
Lunch:
– 8 oz spinach
– 3 T Butter
– 8 oz chicken liver
– 7 oz zucchini
– 3 oz celery
– .5 oz onion
– 1.5 T cream cheese
– 3 oz broccoli
– 1 oz lemon juice
– .5 garlic
FitDay Stats:
Calories 809
Fat 57 grams (63%)
Carb 24 grams (12%)
Protein 50 grams (25%)
Ketostix: large
Blood Glucose:
Fasting: 100
1-hour PP (after lunch): 109
2-hour PP (after lunch): 98
Not my favorite meal, although the lemon juice and garlic was a nice change.
[Note: As you can see, even half an ounce of onion was problematic, spiking your blood sugars, which still remain sensitive after last Sunday. Best to stay away from sugary and starchy carbs this weekend and all next week.]
Protocol Round 1, Week 2, Day 6– 4/14
Weight: 223 = down 2 pounds
Lunch:
– 8 oz broccoli
– .5 T. butter
– 1 oz cheddar cheese
– 9 oz ground beef, 80% lean, 20% fat
– 5 oz green beans
Fitday stats:
Calories 777
Fat 59.4 grams (69%)
Carb 12.7 grams (6%)
Protein 47.8 grams (25%)
Ketostix: moderate
Blood Glucose:
Fasting: 97
1-hour PP (after lunch): 88
2-hour PP (after lunch): 84
Feeling good today. Enjoyed my cheeseburger and I am glad to see some lower readings.
Protocol Round 1, Week 2, Day 7– 4/15
Weight: 222.5 = down 2 pounds
Lunch:
– 8 oz beef, chuck roast
– 1.5 T. butter
–8 oz spinach
– 5 oz green beans
Fitday stats:
Calories 777
Fat 59.4 grams (69%)
Carb 12.7 grams (6%)
Protein 47.8 grams (25%)
Ketostix: large
Blood Glucose:
Fasting: 93
1-hour PP (after lunch): 95
2-hour PP (after lunch): 84
I had a nice afternoon walking around a Garden show. I felt pretty wiped out after planting all my new flowers.
Protocol Round 1, Week 3, Day 1– 4/16
Weight: 221.5 = down 1 pound
Measurements:
Bust: 46″ = down 2″
Waist: 39″ = down 1″
Hips: 49.5″ = down .5″
Lunch:
– 8 oz spinach
– 1.5 T butter
– 8 oz salmon, wild
– 5.5 oz broccoli
– 3 oz celery
– 1.5 T cream cheese
FitDay Stats:
Calories 771
Fat 55 grams (64%)
Carb 13 grams (7%)
Protein 56 grams (29%)
Ketostix: large
Blood Glucose:
Fasting: 83
1-hour PP (after lunch): 91
2-hour PP (after lunch): 85
I had the hardest time eating everything today. It took me quite a while, but it is all worth it. Having completed two weeks on protocol, I am now down eight inches total and have dropped 14.5 pounds. I am stunned, simply and happily stunned at my results.
[Note: With nearly four inches lost this week alone, I’m not surprised. :D]
Protocol Round 1, Week 3, Day 2– 4/17
Weight: 222 = down .5 pound
Lunch:
– 4 large eggs
– 1.5 T. butter
– 2 oz steak
–8 oz spinach
– 5 oz green beans
Fitday stats:
Calories 778
Fat 59.4 grams (65%)
Carb 12.7 grams (7%)
Protein 47.8 grams (27%)
Ketostix: large
Blood Glucose: need new strips
I was getting crazy readings from my package of test strips so I am taking them back this afternoon. I am wearing smaller jeans today – and it feels great. I also look smaller on top which is a great thing as I am very well endowed.
[Note: Fantastic, Cheryl. Maintenance next week. :D]
Protocol Round 1, Week 3, Day 3– 4/18
Weight: 221 = down .5 pound
Lunch:
– 4 large eggs
– 1.5 T. butter
– 2 oz steak
– 8 oz spinach
– 5 oz green beans
Fitday stats:
Calories 839
Fat 62. grams (67%)
Carb 15. grams (7%)
Protein 55 grams (26%)
Ketostix: large
Blood Glucose: need new strips and I promised SugarFree I’ll get them first thing tomorrow. Busy day today. Doing well!
Protocol Round 1, Week 3, Day 4– 4/19
Weight: 219.5 = down 2 pounds
Lunch:
– 10 oz chicken thighs
–2 T butter
– 2 T parmesan cheese
– 8 oz spinach
– 5.5 oz broccoli
Fitday stats:
Calories 785
Fat 57 grams (65%)
Carb 11 grams (6%)
Protein 57 grams (29%)
Ketostix: large
Blood Glucose:
Fasting: 95
1-hour PP (after lunch): 99
2-hour PP (after lunch): 93
I am feeling really great today. I learned about all the exciting options I have to look forward to when I start the maintenance phase next week. It was a very stressful couple days of work as there are many new changes going on and my mind to working at warp speed. I reminded myself that I need to make time for myself more often. I am planning on a getting a massage this weekend to celebrate my positive changes.
[Note: That sounds absolutely lovely. Enjoy – you deserve it. :)]
Protocol Round 1, Week 3, Day 5 – 4/20
Weight: 220 = up .5 pound
Lunch:
– 7.5 oz salmon
– 3 T butter
– 2 T parmesan cheese
– 8 oz spinach
– 5.5 oz broccoli
–1.5 T cream cheese
Fitday stats:
Calories 785
Fat 57 grams (65%)
Carb 11 grams (6%)
Protein 57 grams (29%)
Ketostix: large
Blood Glucose:
Fasting: 92
1-hour PP (after lunch): 91
2-hour PP (after lunch): 92
I am so happy it is Friday.
Protocol Round 1, Week 3, Day 6 – 4/21
Weight: 218.5 = down 1.5 pounds
Lunch:
– 6 oz steak
– 1 egg, large
–.8 oz bread
–2.5 T butter
– 8 oz spinach
– 5 oz green beans
Fitday stats:
Calories 779
Fat 60 grams (69%)
Carb 15.5 grams (8%)
Protein 44.3 grams (23%)
Ketostix: large
Blood Glucose:
Fasting: 95
1 – hour PP (after lunch): 97
2 – hour PP (after lunch): 94
I am very happy to report that my blood glucose levels did not spike when I tried my first taste of bread since beginning Protocol. I was pretty scared that they might as I previously had a couple challenges with starchy carb vegetables.
Protocol Round 1, Week 3, Day 7 – 4/22
Weight: 219.5 = up 1 pound
Lunch:
– 8 oz broccoli
– 5 T. butter
– 1 oz cheddar cheese
–9 oz ground beef, 80% lean, 20% fat
– 5 oz green beans
Fitday stats:
Calories 777
Fat 59.4 grams (69%)
Carb 12.7 grams (6%)
Protein 47.8 grams (25%)
Ketostix: large
Blood Glucose:
Fasting: 96
1 – hour PP (after lunch): 97
2 – hour PP (after lunch): 94
Tomorrow I start maintenance. I wanted to be out of the 220’s if possible before I started Maintenance and stabilized my weight so I am pleased. I am mentally prepared to gain water weight since I know my body will fill my fat cells with it just in case I decide to go back to my old way of eating. (I won’t) Looking forward to the next stage of this journey and being able to create and play with recipes.
Maintenance Round 1, Week 1, Day 1 – 4/23
Weight: 218.5 = down 1 pound
Measurements:
Bust: 45.5″ = down .5″
Waist: 38″ = down 1″
Hips: 47.5″ = down 2″
Ketostix: large
Blood Glucose:
– Fasting: 96
– 1-hour PP: 104
– 2-hour PP: 98
Hooray – I completed my first round of protocol. While on three weeks of protocol my body said goodbye to 10.5 inches of fat and 17.5 pounds. I finally found “manufacturers” Heavy Cream at my Smart and Final store. I called and they were out. I called right after the shipment and he saved me 2 cartons. How long will it keep? Can I freeze it? It was so hard to locate. None of my high-end stores had it in stock. Today’s meal was quite a lovely experience. I cannot remember being so stuffed. The cheese sauce I made with my cream was simply divine on everything.
[Note: Cheryl, you’ve had a great three weeks! I’m sure you’ll do as well on Maintenance. 🙂 As for the manufacturers cream, which is a fabulous 40% butterfat, there is no way to ‘save’ it (it doesn’t freeze well) if it is pasteurized (rather than Ultra-P) as I’m sure it is. However, it should last a week in the fridge if cold enough, and you can start learning to cook with it as you did today, by reducing it in half and then adding melted cheese.
However, there is quite a bit you can do with it to preserve it in other forms! You can make your own butter, sour cream, cream fraiche, buttermilk, mascarpone cheese, the best yogurt in the world and much, much more. Go to http://www.cheesemaking.com and get some cultures sent to you. I’ve had several envelopes (they’re tiny) well-wrapped in the freezer for up to two years! You’ll need a cheese-making book – the one sold on site is good but check it out of your library first if you like – but when you see how incredibly easy it is to make your own you’ll never go back to ‘store-bought’. I’m buying a few quarts of raw milk this week to make ricotta; I have a hankering for my eggplant lasagna with bechamel sauce and smoked pork belly. :D]
Maintenance Round 1, Week 1, Day 2 – 4/24
Weight: 221 = up 2.5 pounds
Ketostix: large
Blood Glucose:
– Fasting: 93
– 1-hour PP: 102
– 2-hour PP: 98
I was so tired last night that I fell asleep at 8:30 pm. I did not have any starchy carbs or possible hidden sugar today so the spike may be related to pending TOM. I think I shocked my system with all that fat! I was not hungry at all this morning.
[Note: Not hungry? Not surprised. 🙂 And yes, your little spike is probably due to oncoming TOM, but you could also be fighting off something. The gain today is of course the water weight that always comes with Maintenance as your brain stuffs your shrinking fat cells with water to keep them from dying and being replaced by itty, bitty, new fat cells. Once you’ve eaten a sufficient amount of fat over a sufficient number of days, your brain will give up, expel the water, and let the cells die. This will happen over and over as you cycle through Maintenance and you will ultimately lose a great deal of the ‘stretched’ fat cells and gain the same number of small, never-yet-filled-with-fat cells. Isn’t the body amazing!]
Maintenance Round 1, Week 1, Day 3 – 4/25
Weight: 219.5 = down 1.5 pounds
Ketostix: large
Blood Glucose:
– Fasting: 96
– 1-hour PP: 94
– 2-hour PP: 92
I made a hollandaise sauce for my salmon today – it was very tasty. I am feeling pretty decadent with all this butter. Now I need to make time to input some recipes to add more variation in my menu.
Maintenance Round 1, Week 1, Day 4 – 4/26
Weight: 220 = up .5 pound
Ketostix: moderate
Blood Glucose:
– Fasting: 98
– 1-hour PP: 102
– 2-hour PP: 100
Great news – I went to my doctor today and 45 minutes later – she was thrilled with my progress and very interested in learning more about the protocol. SugarFree’s ears should have been burning as she sang praises for her being so smart, doing the research and figuring out how to rewire my body’s chemistry. I swear I saw light bulbs going off above her head! I am thankful she will support whatever I need to make this work for me. I also had a temperature of 99.2 degrees. I was floored as I rarely ever get above 97.6 degrees. I was hoping my numbers would drop a bit – maybe they will after my TOM is over.
[Note: Wow, a doctor who actually listens to her patient. I’m truly impressed. But that sure does explain the ear-burning earlier today. 😀 I’m really happy, Cheryl, that you have a doctor who will support you on your journey!]
Maintenance Round 1, Week 1, Day 5 – 4/27
Weight: 219 = down 1 pound
Ketostix: moderate
Blood Glucose:
– Fasting: 99
– 1-hour PP: 102
– 2-hour PP: 101
I enjoyed my tuna salad today very much, although it took me a long time to eat my lunch. I am annoyed that my BG numbers are not dropping. My initial maintenance weight gain is gone – just a SugarFree told me would happen. I am now wearing my smallest jeans in the closet – size 16 – feels great! Have a great weekend, everyone.
Maintenance Round 1, Week 1, Day 6 – 4/28
Weight: 218 = down 1 pound
Ketostix: moderate
Blood Glucose:
– Fasting: 99
– 1-hour PP: 101
– 2-hour PP: 97
So happy for the weekend with no prior commitments. I plan to cook and research yummy foods to make.
Maintenance Round 1, Week 1, Day 7 – 4/29
Weight: 219 = up 1 pound
Ketostix: moderate
Blood Glucose:
– Fasting: 101
– 1-hour PP: 98
– 2-hour PP: 94
I spent the morning in the kitchen creating chopped liver. The veal liver I used was much better than the tougher beef liver I tried before and it was fun to be creating with multiple ingredients. I am glad my system did not react to the added carbs.
Maintenance Round 1, Week 2, Day 1 – 4/30
Weight: 219 = no change
Measurements:
Bust: 45 ″ = down .5″
Waist: 38″ = no change
Hips: 47.5″ = no change
Ketostix: Moderate
Blood Glucose:
– Fasting: 104
– 1-hour PP: 108
– 2-hour PP: 100
I have completed one week of Maintenance and it has been quite a lesson. I am the same size and weight as when I started last Monday. Each day I felt like I was eating like a queen. I have learned so much about cooking and fat and being more healthy. There is absolutely no hunger – 24 hours a day and no cravings, except for maybe something more crunchy once in a while. I really want it to get out of the 100s as it is frustrating as I am not eating any sugar – I guess I have to be more patient and let time tell my body I do not need that much insulin. I have also tapered down my thyroid meds this week with no side effects. I ate two ounces of sweet potato today with only a small increase and my artichoke hearts were very tasty.
Maintenance Round 1, Week 2, Day 3 – 5/2
Weight: 220 = up .5 pound
Ketostix: Moderate
Blood Glucose:
– Fasting: 98
– 1-hour PP: 114
– 2-hour PP: 104
I am sick and still nauseous. I am sure the bread with butter is what spiked my reading so high. I feel pretty weak and need to take it easy.
[Note: You do. A few eggs in butter, a few strips of bacon and a bit of coconut oil in tea until you’re fully recovered. No bread. Feel better soon!]
Maintenance Round 1, Week 2, Day 4 – 5/3
Weight: 217 = down 3 pounds
Ketostix: small
Blood Glucose:
– Fasting: 102
– 1-hour PP:100
– 2-hour PP: 100
I slept twelve hours last night and I am starting to feel a little better. I am not hungry. After my bread yesterday I noticed that my ketostix count moved down a level. No more starchy stuff for a while as I am still hovering in the 100s.
Maintenance Round 1, Week 2, Day 5 – 5/4
Weight: 217.5 = up .5 pound
Ketostix: small
Blood Glucose:
– Fasting: 104
– 1-hour PP: 107
– 2-hour PP: 102
I woke up hungry and feeling healthier this morning. It felt good to eat more again. Looking forward to the weekend!
Maintenance Round 1, Week 2, Day 6– 5/5
Weight: 215.5 = down 2 pounds
Ketostix: small
Blood Glucose:
– Fasting: 99
– 1-hour PP: 103
– 2-hour PP: 97
I am happy for the weekend to be here and welcoming the warmer weather. I had to buy some new shorts as my old baggy ones just will not do! I was very surprised to see weight loss today as I am eating so much.
Maintenance Round 1, Week 2, Day 7– 5/6
Weight: 215.5 = no change
Ketostix: small
Blood Glucose:
– Fasting: 97
– 1-hour PP: 103
– 2-hour PP: 98
Thankful for the small drop in my Blood Glucose today.
Maintenance Round 1, Week 3, Day 1– 5/7
Weight: 215 = down .5 pound
Measurements:
Bust: 45” = no change
Waist: 37″ = down 1″
Hips: 46.5″ = down 1″
Ketostix: small
Blood Glucose:
– Fasting: 96
– 1-hour PP: 95
– 2-hour PP: 96
It is hard to believe I have been on SugarFree’s Protocol five weeks already. Time is flying by as the inches and pounds leave my body. Not eating more than once a day is now a habit. I am thrilled that I finally got three meter readings in the 90s.
[Note: Great news, Cheryl! And equally great on the fat and inch loss. When you began Maintenance two weeks ago, you weighed nearly four pounds more than you do now, and your waist and hips were each an inch bigger than they are now. And this despite eating loads of fat and calories every day for weeks. Next time anyone tells you that ‘calories matter’ you’ll know what to say to them. 🙂 Well done.]
Maintenance Round 1, Week 3, Day 2– 5/8
Weight: 215 = no change
Ketostix: small
Blood Glucose:
– Fasting: 98
– 1-hour PP: 104
– 2-hour PP: 102
I honestly think my face looks thinner today. I feel great and I am looking forward to this summer with my new body.
Maintenance Round 1, Week 3, Day 3– 5/9
Weight: 215.5 = up .5 pound
Ketostix: trace
Blood Glucose:
– Fasting: 94
– 1-hour PP: 96
– 2-hour PP: 95
I rendered suet this morning. It was easy to do and tasted good. I am looking forward to making biscuits in the future. This is the first time I have been down to trace levels. Does this mean my body is finally adjusting to using Ketones?
[Note: Yes. Though a day or two of heavy fat consumption might drive it back up again for a bit. Ditto for going from Protocol to Maintenance on your next round. But in general, yes, it means you are now fully ketone-adapted and your body is now using fat as its main fuel instead of carbs as its main fuel.]
Maintenance Round 1, Week 3, Day 4– 5/10
Weight: 214.5 = down .5 pound
Ketostix: medium
Blood Glucose:
– Fasting: 94
– 1-hour PP: 88
– 2-hour PP: 87
I want to share a little about my emotional journey while on Protocol. This past week has been tough on me for a variety of reasons. My success is so great it feels overwhelming. What I’ve discovered here contradicts every diet that I have slaved through in the past. To lose weight and inches while eating a ton of great food seems too good to be true. But it is REAL. I am happy, but struggling to accept it because a part of me thinks that someone may pinch me and all the weight will come back on. That makes me focus too much on my meter readings, since it may take years for them to be where I want them to be. Worrying about it only raises them more, so I just need to chill. Thank you, SugarFree, for your supportive emails this week; they really helped me to focus.
[Note: Happy to help – and even happier to point out that today, when you stopped worrying so much about them – your meter readings are finally normal! :D]
Maintenance Round 1, Week 3, Day 5– 5/11
Weight: 215= up .5 pound
Ketostix: small
Blood Glucose:
– Fasting: 98
– 1-hour PP: 105
– 2-hour PP: 97
Yep, the sweet potato did raise my BG reading a little and it did not even taste that good, so I only had half of it. At least the meter reading came back down quickly.
[Note: Roast at high heat in butter. Add a sprinkle of salt and more butter. Yum!]
Have a great Mother’s Day everyone!
[Note: You, too!]
Maintenance Round 1, Week 4, Day 2– 5/15
Weight: 214 = down 1 pound
Ketostix: trace
Blood Glucose:
– Fasting: 98
– 1-hour PP: 105
– 2-hour PP: 101
I am looking forward to going back on Protocol next week. It’s fascinating to watch my body transform.
Maintenance Round 1, Week 4, Day 3– 5/16
Weight: 215 = up 1 pound
Ketostix: trace
Blood Glucose:
– Fasting: 97
– 1-hour PP: 94
– 2-hour PP: 95
My roasted artichoke hearts and broccoli with tallow were cooked to perfection today. I feel very content and happy to be stabilizing.
Maintenance Round 1, Week 4, Day 4– 5/17
Weight: 214.5 = down .5 pound
Ketostix: negative
Blood Glucose:
– Fasting: 99
– 1-hour PP: 100
– 2-hour PP: 98
This is the first time I got a negative reading. Feeling pretty good and looking forward to a busy weekend.
[Note: All of your BG readings are elevated too. Is TOM near? Are you taking a thyroid medication? Steroid cream, medication or shampoo?]
Maintenance Round 1, Week 4, Day 5– 5/18
Weight: 214 = down .5 pound
Ketostix: negative
Blood Glucose:
– Fasting: 98
– 1-hour PP: 100
– 2-hour PP: 96
It turns out my allergy medicine (Claritin) and perhaps pending TOM has made my meter readings higher. SugarFree added more fat to my menu so I can hopefully see some changes by Monday.
Maintenance Round 1, Week 4, Day 6– 5/19
Ketostix: negative
Blood Glucose:
– Fasting: 98
– 1-hour PP: 102
– 2-hour PP: 98
Camping today with the Brownie troop and we did a morning hike so I am sure that raised my levels a bit.
Maintenance Round 1, Week 4, Day 7– 5/20
Weight: 215.5 = up 1.5 pounds
Ketostix: negative
Blood Glucose:
– Fasting: 95
– 1-hour PP: 99
– 2-hour PP: 97
My son graduated from college today! I did well as I was cooking and we hosted a BBQ and swim party at our home. It was a great day.
[Note: Congratulations on your son’s graduation!]
Protocol Round 2, Week 1, Day 1– 5/21
Weight: 216 = up .5 pound
Ketostix: trace
Lunch:
– 3 eggs
– 4 oz beef steak
– 8 oz zucchini squash
– 8 oz spinach
– 3 oz green beans
– 2 T. butter
– .5 oz cheddar cheese
Fitday Stats:
Calories 784
Fat 60 grams (69%)
Carbs 12 grams (6%)
Protein 49 grams (25%)
Blood Glucose:
Fasting: 93
1-hour PP: 95
2-hour PP: 89
Started the second round of Protocol today. Since I began Protocol five weeks ago, I have lost four inches from my bust, five and a half inches from my waist, and the same number of inches from my hips. Fifteen inches altogether. I’ve also lost twenty pounds. But the really amazing thing is that while on Maintenance and eating so many calories and fat — I lost about half of those inches, as well as two and a half pounds – incredible!
I am glad to be back in the weekly routine. It seemed strange to eat so much less fat today – I really got used to Maintenance. I stopped taking the Claritin and already my meter readings are dropping.
[Note: And your ketostix moved out of negative! :)]
Protocol Round 2, Week 1, Day 2– 5/22
Weight: 216 = no change
Ketostix: trace
Lunch:
– 8 oz Salmon
– 3 oz celery
– 5.5 oz Broccoli
– 8 oz spinach
– 2 T. butter
– 1 T cream cheese
Fitday Stats:
Calories 752
Fat 54 grams (63%)
Carbs 13 grams (6%)
Protein 55 grams (30%)
Blood Glucose:
Fasting: 90
1-hour PP: 98
2-hour PP: 94
My meal was super filling today. I feel good and have lots of energy.
Protocol Round 2, Week 1, Day 3– 5/23
Weight: 216.5 = up .5 pound
Ketostix: negative
Lunch:
– 10 oz Hamburger
– 5 oz green beans
– 8 oz Broccoli
– .5 oz cheddar cheese
– 3 T. butter
Fitday Stats:
Calories 752
Fat: 54 grams (63%)
Carbs: 13 grams (6%)
Protein: 55 grams (30%)
Blood Glucose:
Fasting: 98
1-hour PP: 95
2-hour PP: 97
I am pleasantly surprised to see that I did not have a huge spike after eating some potato, which was yummy. I think I remember reading that it takes a few days for your body to adjust to going back on Protocol. I have a years of diet baggage in my brain around not being able to get past this weight point, so as soon as I drop the next ten pounds I can let fear of failure go away forever.
Protocol Round 2, Week 1, Day 4– 5/24
Weight: 216.5 = no change
Ketostix: negative
Lunch:
– 9 oz Pork chop
– 6 oz zucchini squash
– 8 oz spinach
– 1 oz potato, white
– 2 T. butter
– 2 oz sour cream
Fitday Stats:
Calories 770
Fat: 57 grams (66%)
Carbs: 18 grams (9%)
Protein: 50 grams (26%)
Blood Glucose:
Fasting: 100
1-hour PP: 103
2-hour PP: 101
I feel like I am getting back into the protocol routine and looking forward to more changes in the upcoming weeks. I think my body was feeling pretty content on maintenance. The sour cream was very tasty. I am excited to see that my body accepted the potato for a second day in a row!
[Note: It doesn’t actually work that way. Three points higher than 100 is about 13 points higher than it should have been, since your FG was about 10 points higher than it should have been. One clue to watch for is your ketostix, which has now been negative two days in a row. Not horrible, but no starch tomorrow or the next day. Then try again. :)]
Protocol Round 2, Week 1, Day 5– 5/25
Weight: 215.5 = down 1 pound
Ketostix: small
Lunch:
– 8 oz Salmon
– 3 oz celery
– 5.5 oz broccoli
– 8 oz spinach
– 2 T. butter
– 1 T cream cheese
Fitday Stats:
Calories 752
Fat 54 grams (63%)
Carbs 13 grams (6%)
Protein 55 grams (30%)
Blood Glucose:
Fasting: 93
1-hour PP: 98
2-hour PP: 96
The lesson learned (again) this week is if I just can be a bit more patient good things will happen as they are supposed to happen, if I stick to the plan. I am now burning fat again and the scale moved a bit as well. Looking forward to a great long weekend at home resting and cleaning up my home office.
Protocol Round 2, Week 1, Day 6– 5/26
Weight: 215.5 = no change
Ketostix: small
Lunch:
– 9 oz pork chop
– 6 oz zucchini squash
– 3 oz broccoli
– 2 oz sour cream
– 2 T butter
– 8 oz spinach
Fitday Stats:
Calories 750
Fat: 57 grams (67%)
Carbs: 13 grams (7%)
Protein: 49 grams (26%)
Blood Glucose:
Fasting: 89
1-hour PP: 94
2-hour PP: 92
Protocol Round 2, Week 1, Day 7– 5/27
Weight: 215.5 = no change
Ketostix: moderate
Lunch:
– 11 oz chicken thigh
– 5 oz green beans
– 8 oz spinach
– 1.5 T cream cheese
– 1.5 T. butter
– 1 oz corn
– 3 oz celery
Fitday Stats:
Calories 821
Fat: 58 grams (63%)
Carbs: 18 grams (8%)
Protein: 58 grams (29%)
Blood Glucose:
Fasting: 84
1-hour PP: 102
2-hour PP: 93
I enjoyed my corn with butter today – it was a nice treat. It did spike but I can see a difference now as over time they are getting less severe.
Protocol Round 2, Week 2, Day 1– 5/28
Weight: 216.5 = up 1 pound
Measurements:
Bust: 45” = no change
Waist: 36″ = up .5 inch
Hips: 46 ″ = no change
Ketostix: small
Lunch:
– 9 oz ground beef 80/20
– 5 oz green beans
– 8 oz Spinach
– .5 oz cheddar cheese
– 1 T. butter
Fitday Stats:
Calories 845
Fat: 66 grams (71%)
Carbs: 11 grams (5%)
Protein: 50 grams (24%)
Blood Glucose:
– Fasting: 91
– 1-hour PP: 98
– 2-hour PP: 96
It has been an adjustment for my body to begin using fuel as a fat again. I was doing a lot of cleaning and sorting this weekend. It feels great to have a clean office and house. I am working on being patient and hopeful that the upcoming week will show some improvement.
Protocol Round 2, Week 2, Day 2– 5/29
Weight: 216.5 = no change
Ketostix: small
Lunch:
– 11 oz chicken thigh with skin
– 5 oz green beans
– 8 oz broccoli
– 2 T. butter
Fitday Stats:
Calories 845
Fat: 66 grams (71%)
Carbs: 11 grams (5%)
Protein: 50 grams (24%)
Blood Glucose:
– Fasting: 87
– 1-hour PP: 96
— 2-hour PP: 96
I feel like I am trapped in a holding pattern. SugarFree says it will take time for change and I am determined to wait it out.
[Note: Cheryl, let’s hope by next Monday you’ve lost some inches. If not, they you have the extremely stubborn version of insulin resistant PCOS. The good news is that Metformin tackles exactly that!]
Protocol Round 2, Week 2, Day 3– 5/29
Weight: 216 = down .5 pound
Ketostix: small
Lunch:
– 8 oz steak, t-bone, lean and fat
– 11 oz zucchini
– 8 oz broccoli
– .5 T. butter
– .25 oz Romano cheese
Fitday Stats:
Calories 652
Fat: 44 grams (61%)
Carbs: 10 grams (6%)
Protein: 54 grams (33%)
Blood Glucose:
– Fasting: 95
– 1-hour PP: 95
– 2-hour PP: 99
Last night I had bad stomach pains and had to take a couple of Motrin in order to get to sleep. I woke up feeling fine in the morning. The cheese tasted great on top of the roasted broccoli.
Protocol Round 2, Week 2, Day 4– 5/30
Weight: 215 = down 1 pound
Ketostix: small
Lunch:
– 9 oz chicken livers
– 6 oz artichoke hearts
– 8 oz spinach
– .5 oz onions
– 2 oz sour cream
– 2 T butter
Fitday Stats:
Calories 754
Fat: 52 grams (61%)
Carbs: 14 grams (6%)
Protein: 55 grams (33%)
Blood Glucose:
– Fasting: 96
– 1-hour PP: 101
– 2-hour PP: 91
Protocol Round 2, Week 2, Day 5– 6/1
Weight: 215 = no change
Ketostix: small
Lunch:
– 8 oz Salmon
– 3 oz celery
– 5.5 oz broccoli
– 8 oz spinach
– 2 T. butter
– 1 T cream cheese
Fitday Stats:
Calories 752
Fat 54 grams (63%)
Carbs 13 grams (6%)
Protein 55 grams (30%)
Blood Glucose:
Fasting: 88
1-hour PP: 98
2-hour PP: 96
Another week gone by and I am actively healing my body of its insulin resistance. It is time for some more positive affirmations as I know I am in this for the long haul. Have a great weekend everyone.
Protocol Round 2, Week 2, Day 6– 6/2
Weight: 216 = up 1 pound
Ketostix: small
Lunch:
– 9 oz pork chop, lean and fat
– 2 oz sour cream
– 11.5 oz zucchini
– 8 oz spinach
– 2 T. butter
Fitday Stats:
Calories 754
Fat 57 grams (67%)
Carbs 13 grams (6%)
Protein 51 grams (27%)
Blood Glucose:
Fasting: 88
1-hour PP: 98
2-hour PP: 95
Lunch was very tasty today and I enjoyed working outside in the garden, then soaking in the pool.
Protocol Round 2, Week 2, Day 7– 6/3
Weight: 215 = down 1 pound
Ketostix: small
Lunch:
– 8 oz Steak
– 3 oz celery
– 5.5 oz broccoli
– 8 oz spinach
– 2 T. butter
– 1 T cream cheese
Fitday Stats:
Calories 752
Fat 54 grams (63%)
Carbs 13 grams (6%)
Protein 55 grams (30%)
Blood Glucose:
Fasting: 94
1-hour PP: 98
2-hour PP: 96
“I want to remember that no one is going to make my dreams come true for me. It is my job to get up every day and work towards the things that are deepest in my heart and to enjoy every step of the journey rather than wishing I was already where I want to end up.” This is a quote from Brave Girls Club that really hit home.
Maintenance Round 2, Week 1, Day 1– 6/4
Weight: 216.5 = up 1.5 pounds
Measurements:
Bust: 45” = no change
Waist: 36.75” = up 1.25″
Hips: 46.5” = up .5″
Ketostix: small
Blood Glucose:
Fasting: 96
1-hour PP: 100
2-hour PP: 100
My second round of Protocol did not show any significant loss of inches or weight but I did learn more about how my body is more insulin resistant than I hoped for when I began this journey. I’ve been at this weight level on various diets; with plateaus at 212-218, so it came as no surprise. I was a disappointed, but SugarFree confirmed that this type of insulin resistance — Metabolic Syndrome XX — usually means we need pharmacological help, so I will start Metformin soon.
On top of the insulin resistance I’m retaining water since it appears I’m now peri-menopausal as well. What is a girl to do? Take it one day at a time and continue to enjoy my yummy meals with lots of butter and fat in Maintenance. I will be going to Las Vegas later this week – it will be a busy time. Thank goodness for buffets where I can get as much butter and veggies as I want.
Maintenance Round 2, Week 1, Day 2– 6/5
Weight: 216.5 = no change
Ketostix: small
Blood Glucose:
Fasting: 96
1-hour PP: 98
2-hour PP: 95
I ate a late meal today as I am working hard so I can get away on vacation tomorrow.
Maintenance Round 2, Week 1, Day 3– 6/6
Weight: 218.5 = up 2 pounds
Ketostix: small
Blood Glucose:
Fasting: 96
1-hour PP: 100
2-hour PP: driving, did not take.
On my way to Las Vegas. This is my first vacation while on this program.
Here is to smart choices!
Maintenance Round 2, Week 1, Day 4– 6/7
Weight: no scale
Ketostix: small
Blood Glucose:
Fasting: 99
1-hour PP: 107
2-hour PP: forgot
Maintenance Round 2, Week 1, Day 5– 6/8
Weight: no scale
Ketostix: small
Blood Glucose:
Fasting: 102
1-hour PP: 113
2-hour PP: 110
There must have been some sugar in the chicken I ate. This morning my TOM finally started. I am so tired of feeling bloated.
Maintenance Round 2, Week 1, Day 6– 6/9
Weight: no scale
Ketostix: small
Blood Glucose:
Fasting: 98
1-hour PP: 107
2-hour PP: 106
Maintenance Round 2, Week 1, Day 7– 6/10
Weight: no scale
Ketostix: trace
Blood Glucose:
Fasting: 105
1-hour PP: 110
2-hour PP: 108
I enjoyed a yummy Sunday brunch at the hotel and they cooked extra spinach and veggies in butter to order for me.
Maintenance Round 2, Week 2, Day 1– 6/11
Weight: 218 = down .5 pound
Measurements:
Bust: 45” = no change
Waist: 36.5” = down .25″
Hips: 45” = down 1.5″
Ketostix: trace
Blood Glucose:
Fasting: 101
1-hour PP: 109
2-hour PP: 100
I am so glad to be back at home and cooking my own meals. It was nice to see no real change on the scale and still losing almost two inches while on vacation! It was very enlightening that I was not tempted to eat anything sugary and it was much more convenient to only eat one meal as well.
Maintenance Round 2, Week 2, Day 2– 6/12
Weight: 217 = down 1 pound
Ketostix: trace
Blood Glucose:
Fasting: 99
1-hour PP: 101
2-hour PP: 89
I am happy to see my meter numbers slowly lowering and I really feel great.
Maintenance Round 2, Week 2, Day 2– 6/12
Weight: 217 = down 1 pound
Ketostix: trace
Blood Glucose:
Fasting: 99
1-hour PP: 101
2-hour PP: 89
Maintenance Round 2, Week 2, Day 3– 6/13
Weight: 217 = no change
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hour PP: 103
2-hour PP: 99
Maintenance Round 2, Week 2, Day 4– 6/14
Weight: 216.5= down .5 pound
Ketostix: trace
Blood Glucose:
Fasting: 98
1-hour PP: 97
2-hour PP: 96
Maintenance Round 2, Week 2, Day 5– 6/15
Weight: 215.5= down 1 pound
Ketostix: small
Blood Glucose:
Fasting: 96
1-hour PP:102
2-hour PP: 94
Ready for the weekend and happy to see a slight change in my weight.
Maintenance Round 2, Week 2, Day 5– 6/15
Weight: 215.5 = down 1 pound
Ketostix: small
Blood Glucose:
Fasting: 96
1-hour PP:102
2-hour PP: 94
Ready for the weekend and happy to see a slight change in my weight.
Maintenance Round 2, Week 2, Day 6– 6/16
Weight: 215.5 = no change
Ketostix: small
Blood Glucose:
Fasting: 96
1-hour PP:101
2-hour PP: 95
Today was liver day. I still am not a fan, but I am getting much better at cooking it correctly, which makes a big difference in the taste. The onions and butter really helped and I was happy with my readings as well.
Maintenance Round 2, Week 2, Day 7– 6/17
Weight: 215.5 = no change
Ketostix: small
Blood Glucose:
Fasting: 94
1-hour PP:99
2-hour PP: 97
We celebrated Fathers day and I enjoyed a couple of strawberries with cream after our late lunch and I was very excited to see no huge spike in my BG. I even tested myself twice as I could not believe it. I think my body is slowly accepting that sugar is a thing of the past for me, and there is no need for those extreme reactions in my insulin spikes anymore.
Maintenance Round 2, Week 3, Day 1– 6/18
Weight: 215.5 = no change
Measurements:
Bust: 44.5” = down .5”
Waist: 35.5” = down 1 ″
Hips: 44.5” = down .5″
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hour PP: 94
2-hour PP: 91
This has been an enlightening week for me. In summary it is the third week of my second round of Maintenance and the past two weeks alone I have dropped a total of 3.75 inches and one pound, while eating lots of fat and calories. I first reached 215 pounds back on May 7, six weeks ago. But I was four inches larger at the same weight! I am burning fat and getting slimmer even though the scale hasn’t changed very much. So I FINALLY accept that the number on a scale does not reflect my true progress. Given my dieting history I knew my weight would probably stall at this point and sure enough it did. But what keeps me going is the inches lost, and the fact that I feel great. Maintenance food tastes good and is filling. I’m never hungry and the up and downs I used to feel are a thing of the past. I look thinner as well.
Today SugarFree and I discussed our strategy to implement Metformin to help my insulin become more efficient. I know this change will ultimately reprogram my body chemistry to get to a healthier place and I am excited to see where I will be by the fall.
[Note: I’m glad you understand that the scale tells you nothing useful or even truthful about how slim or fat you are. Only the tape measure and your clothes can do that, as you now see. A note about Metformin though: You won’t reach full dose until the end of June, and it takes nearly two months after that to start to work, which will be September. And since it’s not a diet pill, the changes you see after that will be very gradual, but they will be steady and important, since the medication will help you achieve insulin sensitivity again.]
Maintenance Round 2, Week 3, Day 1– 6/19
Weight: 214.5 = down 1 pound
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP: 98
2-hour PP: 97
The “happy stress” has officially begun. My son is getting married this weekend and I have so much to do to get ready for the out-of-town wedding and festivities. I am excited for my friends to see the new me. I am confident I will make the right choices. Thanks so much, SugarFree, for all your help.
[Note: Cheryl, congratulations! I’m sure the wedding will be wonderful, and I’m just as sure you will receive many compliments on the new, slimmer you. Have a great time and don’t worry about reporting in until the festivities are over.]
Maintenance Round 2, Week 4, Day 1– 6/25
Weight: 218 = up 3.5 pounds
Measurements:
Bust: 44.5” = down .5”
Waist: 35 ” = down .5″
Hips: 44.5” = up .5″
Ketostix: negative
Blood Glucose:
Fasting: 96
1-hour PP: 100
2-hour PP: 91
It is nice to be eating my own meals today and not having restaurant and catered meals. The wedding was wonderful, and it was fun to see friends and family from all over the states. I are more more carbs than is allowed on maintenance, including a couple glasses of wine with hidden sugars I am sure – hence the increased water weight. My fasting blood sugars did well though, and the few times I was able to get a reading after a meal it was never more than 8 -10 points above fasting. It is reaffirming that even with the water weight gain of the additional carbs, I still lost another inch and a half of fat.
Maintenance Round 2, Week 4, Day 2– 6/26
Weight: 217.5 = down .5 pound
Ketostix: Trace
Blood Glucose:
Fasting: 88 – yippee!
1-hour PP: 96
2-hour PP: 94
Happy to be back home and feeling good.
Maintenance Round 2, Week 4, Day 2– 6/26
Weight: 216 = down 1.5 pounds
Ketostix: Trace
Blood Glucose:
Fasting: 86
1-hour PP: 91
2-hour PP: 82
Carb water weight is coming right off as predicted and these are the best meter numbers I have had in a long time. I woke up warm a couple times last night so I know my body is back to burning fat for fuel. We are going camping; my food is packed and I am looking forward to plenty of much needed down time.
[Note: These are great blood sugar readings, and they are absolutely due to the metformin and molasses powder finally kicking in – exciting! :)]
Protocol Round 3, Week 1, Day 1– 7/2
Weight: 218 = up 2 pounds
Measurements:
Bust: 44” = down .5”
Waist: 36″ = up .5”
Hips: 44 ″ = down .5”
Ketostix: trace
Lunch:
– 9 oz ground beef 80/20
– 5 oz green beans
– 8 oz Spinach
– .5 oz cheddar cheese
– 1 T. butter
Fitday Stats:
Calories 845
Fat: 66 grams (71%)
Carbs: 11 grams (5%)
Protein: 50 grams (24%)
Blood Glucose:
– Fasting: 88
– 1-hour PP: 94
– 2-hour PP: 82
Beginning round 3 protocol today! Time is flying by and I am seeing and feeling so many changes – all good.
Protocol Round 3, Week 2, Day 1– 7/9
Weight: 218= no change
Measurements:
Bust: 43.5” = down .5”
Waist: 35.5″ = down .5”
Hips: 44.5 ″ = up .5”
Ketostix: small
Lunch:
– 4.5 oz beef tenderloin with fat
– 11.5 oz zucchini squash
– 1 oz whole wheat bread
– 1T cream cheese
– 1 T. butter
Fitday Stats:
Calories 653
Fat: 48.2 grams (66%)
Carbs: 22 grams (13%)
Protein: 37 grams (21%)
Blood Glucose:
– Fasting: 91
– 1-hour PP: 93
– 2-hour PP: 89
Today I am still feeling a bit queasy after a week of stomach problems. I ate a modified lunch as I was tired of eggs and I felt better after eating.
My body is still adjusting to the Metformin. I continue to be amazed at how stable my readings have become even when I am eating at the higher limit of my carbohydrate range. With all the travel and vacation plans behind me I am looking forward to being able to cook regularly. I am losing inches in my thighs and now fit into size 14 pants.
[Note: I’m not surprised — you’ve lost 2.5 inches of fat in just two weeks! Hope you didn’t spend too much for the pants; you’ll be in size 12 in another month or two. :)]
Protocol Round 3, Week 2, Day 2– 7/10
Weight: 216.5 = up 1 pound
Ketostix: small
Lunch:
– 3 eggs
– 3 pieces bacon
– 3 T butter
Blood Glucose:
– Fasting: 89
– 1-hour PP: 92
– 2-hour PP: 92
I am still feeling a little under the weather but after eating I felt better.
Protocol Round 3, Week 2, Day 3– 7/11
Weight: 217 = up .5 pound
Ketostix: small
Lunch:
– 10 oz pork chop with bone in, lean and fat
– 11.5 oz zuchini
– 8 oz spinach
– 2 T. butter
– 2 oz Sweet potato, raw
– 1 oz sour cream
Fitday Stats:
Calories 782
Fat: 57 grams (61%)
Carbs: 23 grams (11%)
Protein: 55 grams (28%)
Blood Glucose:
– Fasting: 88
– 1-hour PP: 91
– 2-hour PP: 90
I was very pleased to be able to eat again without stomach problems . It seems like a ton of food today. And I so happy to no longer see a spike after eating some carbs. I had to run a carwash this afternoon evening for a fundraiser. It was exhausting supervising fifty teenagers.
Protocol Round 3, Week 2, Day 4– 7/12
Weight: 216.5 = down .5 pound
Ketostix: trace
Lunch:
– 7 oz Salmon
– 11 oz zucchini
– 8 oz broccoli
– .2 T. butter
– .5 oz cheddar cheese
-1 oz heavy cream
Fitday Stats:
Calories 700
Fat: 50 grams (64%)
Carbs: 12 grams (6%)
Protein: 51 grams (30%)
Blood Glucose:
– Fasting: 93
– 1-hour PP: 94
– 2-hour PP: 91
I am feeling a bit more tired today. The salmon really hit the spot but I think I am getting some of my pre TOM symptoms.
Protocol Round 3, Week 2, Day 5– 7/13
Weight: 216 = down.5 pound
Ketostix: trace
Lunch:
– 7 oz chicken leg and thigh with skin
– 8 oz broccoli
– 5 oz green beans
– 2 oz yam, raw
– 2.5 T butter
Fitday Stats:
Calories 822
Fat: 56 grams (60%)
Carbs: 26 grams (12%)
Protein: 55 grams (28%)
Blood Glucose:
– Fasting: 92
– 1-hour PP: 96
– 2-hour PP: 89
I had some carb cravings last night which have really been non- existent in this Protocol. I ended up eating 3 Ritz crackers as the family was munching on them. Not the best choice and then I drank a bunch of tea.
Protocol Round 3, Week 2, Day 6– 7/14
Weight: 216 = up 1 pound
Ketostix: trace
Lunch:
– 7 oz tuna
– 3 oz celery
– 5 broccoli
– 8 oz spinach/ green salad
– 2 T. butter
– 2 oz sour cream
Blood Glucose:
Fasting:92
1-hour PP: 91
2-hour PP: 92
On the go today again- out all day.
Protocol Round 3, Week 2, Day 7– 7/15
Weight: 217 = up 1 pound
Ketostix: small
Lunch:
– 3 eggs
– .5 avocado
– 1 oz heavy cream
– 8 oz spinach
– 2 T. butter
– 4 oz hash browns
– 1/2 peach
Fitday Stats:
Calories 763
Fat 57 grams (70%)
Carbs 130 grams (15%)
Protein 31 grams (15%)
Blood Glucose:
Fasting: 96
1-hour PP: 99
2-hour PP: missed
This was a wacky Protocol week with such a crazy work schedule.
Maintenance Round 3, Week 1, Day 7– 7/16
Weight: 218 = up 1 pound
Measurements:
Bust: 44.5” = up 1”
Waist: 35.5” = no change″
Hips: 45” = up .5″
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hour PP: 104
2-hour PP: 90
So happy to have all my fat again and I am feeling very full.
Protocol Round 3, Week 3, Day 3– 7/18
Weight: 215.5 = down 1.5 pounds
Ketostix: small
Lunch:
– 9 oz chicken thigh ( bone in with skin)
– 11.5 oz zucchini
– 8 oz spinach
– 2 T. butter
Fitday Stats:
Calories 691
Fat 51 grams (70%)
Carbs 10 grams (15%)
Protein 52 grams (15%)
Blood Glucose:
Fasting: 94
1-hour PP: 98
2-hour PP: 95
I am doing well. My work is stressful at the moment and I am now consciously making time to decompress and go for a walk. I deserve it and need to do it for my health.
[Note: Making time for YOU, especially as a working mom, is the best thing you can do for yourself and your health. I’m so glad you’re doing just that. :D]
Protocol Round 3, Week 3, Day 4– 7/19
Weight: 214= down 1.5 pounds
Ketostix: trace
Lunch:
– 5 oz green beans
– 7 oz ground beef ( 20 % fat)
– 8 oz spinach
– 1T. butter
– .5 oz cheese
Fitday Stats:
Calories 701
Fat 55 grams (70%)
Carbs 11 grams (15%)
Protein 40 grams (15%)
Blood Glucose:
Fasting: 94
1-hour PP: 91
2-hour PP: 91
It was great to see a drop in the weight the past two days – three pounds gone! I am feeling better since I have refocused my efforts to faithfully follow Protocol instead of drifting away as I recently have done. I’m sure my body will continue to react as positively as it already has!
Protocol Round 3, Week 3, Day 5– 7/20
Weight: 214.5 = up .5 pound
Ketostix: trace
Lunch:
– 5 oz green beans
– 9 oz Pork chop
– 8 oz spinach
– 2 T. butter
– 2 oz sour cream
Fitday Stats:
Calories 736
Fat 56 grams (68%)
Carbs 11 grams (6%)
Protein 45 grams (26%)
Blood Glucose:
Fasting: 96
1-hour PP: 94
2-hour PP: 93
I really enjoyed one of my favorite meals today. I did not sleep to0 well last night so maybe that is why the fasting is a bit higher than normal as the readings came down later in the day. I am looking forward to the weekend and researching some more recipes to try out.
Protocol Round 3, Week 1, Day 6– 7/21
Weight: 214.5 = same
Ketostix: trace
Lunch:
– 8 oz chicken liver
– 6 oz broccoli
– 8 oz spinach
– 2 T. butter
– 1.5 oz sour cream
– 1 T olive oil
Fitday Stats:
Calories 748
Fat 57 grams (67%)
Carbs 16 grams (8%)
Protein 45 grams (25%)
Blood Glucose:
Fasting: 94
1-hour PP: 98
2-hour PP: 95
This recipe was the best so far of any I’ve made with liver.
Protocol Round 3, Week 1, Day 7– 7/22
Weight: 214.5 = same
Ketostix: trace
Lunch:
– 7 .5 oz steak
– 8 oz spinach
– 2 T. butter
– 5 oz green beans
– 2 oz sour cream
– 2 oz sweet potato
Fitday Stats:
Calories 841
Fat 62 grams (66%)
Carbs 124 grams (11%)
Protein 47 grams (23%)
Blood Glucose:
Fasting: 91
1-hour PP: 96
2-hour PP: 94
No spike from the sweet potato. I’m happy. 🙂
Protocol Round 3, Week 2, Day 1– 7/23
Weight: 215 = up .5 pound
Measurements:
Bust: 43” = down 1.5”
Waist: 35” = down .5″
Hips: 44.5” = down .5″
Ketostix: trace
Lunch:
– 4 large eggs
– 8 oz spinach
– 2 T. butter
– 6 oz broccoli
– .5 oz heavy cream
– 8 oz spinach
– 2 slice bacon
– 1 oz cheddar cheese
Fitday Stats:
Calories 734
Fat 58 grams (70%)
Carbs 14 grams (7%)
Protein 43 grams (23%)
Blood Glucose:
Fasting: 92
1-hour PP: 96
2-hour PP: 94
I had to eat earlier than usual today. I was hungry and it all tasted so good. I mixed some of the broccoli and spinach with the omelet and it was very filling. Two inches lost in one week is pretty amazing. I know it is mostly because the Metformin is finally working, but also because I refocused my efforts to stay true to Protocol.
[Note: Cheryl, when Metformin works (about 4-6 weeks after taking your first full dose, though some folks take a bit longer), this is exactly what it looks like: your insulin is made more efficient, so it handles glucose better. You stop making glucose from protein, so your now efficient insulin works so well your blood sugars drop and the amount of insulin in your body drops, too. As a result, you start burning fat instead of storing it. Your amazing loss this week after so many weeks of no loss at all is proof that you’ve been suffering from Metabolic Syndrome XX — and it’s about to get much, much better. :)]
Protocol Round 3, Week 2, Day 2– 7/24
Weight: 214.5 = down .5 pound
Ketostix: small
Lunch:
– 7 oz salmon
– 2 T. butter
– 11.5 oz zucchini
– 2 oz sour cream
– 8 oz spinach
– 1.5 oz white potato with skin
Fitday Stats:
Calories 8713
Fat 48 grams (60%)
Carbs 19 grams (10%)
Protein 55 grams (30%)
Blood Glucose:
Fasting: 89
1-hour PP: 95
2-hour PP: 94
Feeling good today. I was hungry for lunch and really enjoyed the potato with sour cream and butter.
Protocol Round 3, Week 2, Day 3– 7/25
Weight: 213 = down 2 pounds
Ketostix: trace
Lunch:
– 8 oz chicken liver
– 6 oz broccoli
– 8 oz spinach
– 2 T. butter
– 1.5 oz sour cream
– 1 T olive oil
– 1 oz white potato
Fitday Stats:
Calories 754
Fat 57 grams (67%)
Carbs 18 grams (9%)
Protein 45 grams (24%)
Blood Glucose:
Fasting: 93
1-hour PP: 95
2-hour PP: 91
I prepared my lunch early this morning to reheat. As SugarFree mentioned in her previous note it is exciting to see the Metformin starting to work for my body. Seeing and feeling my body let go of two pounds after losing two inches a couple days ago is a relief and validation that I can make these changes for good. I went shopping last night and bought a new bra – several sizes smaller – and that is a GOOD thing!
[Note: Indeed it is! And now you also know why, despite valiant efforts over the years, you could never get down past 215 pounds. It wasn’t you. It wasn’t willpower or for lack of trying hard. It wasn’t even the diet. It was the fact that your metabolism was broken in a specific way that required specific medication to set right. And right you are getting. :D]
Protocol Round 3, Week 2, Day 4– 7/26
Weight: 212.5 = down .5 pound
Ketostix: trace
Lunch:
– 7 oz Hamburger
– 8 oz spinach
– 1 T. butter
– 5 oz green beans
– .5 oz cheddar cheese
– 1 oz whole wheat bread
Fitday Stats:
Calories 778
Fat 57 grams (66%)
Carbs 24 grams (12%)
Protein 42 grams (22%)
Blood Glucose:
Fasting: 79
1-hour PP: 91
2-hour PP: 84
Wow – look at those numbers! The bread brought it up a bit but I am thrilled it came back down so quickly.
Protocol Round 3, Week 2, Day 5– 7/27
Weight: 213.5 = up 1 pound
Ketostix: trace
Lunch:
– 11 oz chicken thigh with bone and skin
– 8 oz spinach
– 2 T. butter
– 6 oz broccoli
– .5 oz cheddar cheese
– 2 oz sweet potato
Fitday Stats:
Calories 822
Fat 56grams (66%)
Carbs 23 grams (12%)
Protein 58 grams (22%)
Blood Glucose:
Fasting: 81
1-hour PP: 96
2-hour PP: 94
I can tell that the sweet potato still raised my levels today. It was a lot of chicken to eat but I enjoyed every bite. I am feeling a little under the weather so time to get more sleep and watch the Olympics.
[Note: Still, even two ounces of sweet potato didn’t make you spike. That’s true progress. Next time, try one ounce. Have a great weekend and enjoy the games!]
Protocol Round 3, Week 2, Day 6– 7/28
Weight: 213.5 = up 1 pound
Ketostix: trace
Lunch:
– 10 oz pork chop
– 8 oz spinach
– 2 T. butter
– 5 oz green beans
– 2 oz sour cream
Fitday Stats:
Calories 770
Fat 58 grams (67%)
Carbs 13 grams (6%)
Protein 49 grams (27%)
Blood Glucose:
Fasting: 89
1-hour PP: 97
2-hour PP: 94
This is a very busy weekend and I am glad I only had to make time for one meal to eat. It lasted me though the day and I slept very well.
Protocol Round 3, Week 2, Day 7– 7/29
Weight: 213.5 = no change
Ketostix: trace
Lunch:
– 8 oz chicken liver
– 8 oz spinach
– 2 T. butter
– 6 oz broccoli
– 1.5 oz sour cream
I slept in this morning and enjoyed a nice swim today.
Fitday Stats:
Calories 735
Fat 57 grams (69%)
Carbs 13 grams (6%)
Protein 45 grams (25%)
Blood Glucose:
Fasting: 92
1-hour PP: 96
2-hour PP: 93
Maintenance Round 3, Week 1, Day 1– 7/30
Weight: 213 = down .5 pound
Measurements:
Bust: 43″ = no change
Waist: 35″ = no change
Hips: 49.5″ = down .5″
Ketostix: trace
Blood Glucose:
Fasting: 91
1-hour PP: 94
2-hour PP: 85
I am happy to be back on Maintenance today and I feel very content after eating my meal. My homegrown tomato tasted great and had no effect on my readings. I am hoping to see an increase in my energy levels this week with the additional calories and fat intake.
Maintenance Round 3, Week 1, Day 2– 7/31
Weight: 215 = up 2 pounds
Ketostix: small
Blood Glucose:
Fasting: 93
1-hour PP: 101
2-hour PP: 95
It is past time for me to start being more creative with my cooking now that I am back on maintenance. I picked up some good ideas in Pam’s posts that I am going to experiment with this week, now that I feel more confident and able to predict my body’s responses to increased carbohydrates.
Maintenance Round 3, Week 1, Day 3– 8/1
Weight: 213 = down 2 pounds
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hour PP: 94
2-hour PP: 92
Feeling good today and I am happy to see the water weight drop off as expected.
Maintenance Round 3, Week 1, Day 4– 8/2
Weight: 211 = down 2 pounds
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP: 97
2-hour PP: 95
Today is my four-month anniversary of eating and living the SugarFree Protocol. I have had my ups and downs and struggles, and I’ve had to learn a few lessons the hard way, but it has all been worth it. Words cannot express how thankful I am to have found this site and to have learned from SugarFree’s guidance and benefited from her understanding and patience.
I am 25 pounds lighter, and more importantly I am so much smaller. I have lost 6 inches in my bodice, 7 inches in my waist and 7.5 inches in hips for a total of 20.5 inches of fat gone forever! I feel so much healthier and have more energy. I think the biggest change to my life is the sense of relief – that this decades-long struggle with weight loss and gain is no longer a concern. I truly feel like I understand my body now and what it needs to become strong and thin. I am feeling very blessed, and if you are reading this thread and considering making the commitment to change with SugarFree’s help, I urge you to commit.
[Note: Cheryl, what a wonderful success story, and what an incredible journey you’ve been on. It’s been difficult at times to stay on the road, but you never gave up, which is the best accomplishment of all, though losing fat and regaining health wasn’t bad either. 🙂 On your first day you wrote: “For the first time I am truly hopeful” — and one of the things you’ve learned so far is that YOU are your hope, and it’s a hope worth believing in.]
Maintenance Round 3, Week 1, Day 5– 8/3
Weight: 212 = up 1 pound
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP: 99
2-hour PP: 98
I feel like I am running a higher temperature today. I did not get much sleep last night.
[Note: Cheryl, I hope you’re not coming down with something. 🙁 If you are, you know the drill: a few eggs in butter, a slice or two of bacon, and coconut oil in tea, plus homemade chicken broth if you can get it. Hope you feel better tomorrow!]
Maintenance Round 3, Week 1, Day 6– 8/4
Weight: 213= up 1 pound
Ketostix: small
Blood Glucose:
Fasting: 93
1-hour PP: 96
2-hour PP: 95
I went to the county fair and a concert tonight. I ate before I left and had a great time and stayed away from all the fried and battered foods.
Maintenance Round 3, Week 1, Day 7– 8/5
Weight: 214 = up 1 pound
Ketostix: small
Blood Glucose:
Fasting: 88
1-hour PP: 94
2-hour PP: 92
I probably should not have had the two ounces of potato today as my weight was up this morning, but my readings were good following the meal. I feel like I am retaining water. We were going over the friends house for dinner and I wanted to make sure I was full so I would not be tempted and I just ate a little salad there.
[Note: When you gain a pound (or more) overnight and two pounds over two nights – that is water and has nothing to do with eating two ounces of potato. Any problem with your food is reflected in your meter readings, not your weight. Your body can be retaining water for any number of reasons. TOM coming on. Illness. Days after a strenuous workout. After having lost several pounds and/or inches of fat. Especially then, since your brain will fill up emptying fat cells with water, by weight or volume, to prevent that fat cell from dying – and in the hope that you will soon fill it up with fat again. When you don’t, the brain will eventually dump the water and let the cell die. A new fat cell will take its place but it will be a very skinny cell that will hopefully never get filled. This happens to everyone – and no one is immune from this syndrome. I’ve gained as much as five pounds of water in two days and now know it will disappear as quickly as it came. Patience, Grasshopper. :)]
Maintenance Round 3, Week 2, Day 1– 8/6
Weight: 213.5 = down .5 pound
Measurements:
Bust: 43″ = no change
Waist: 35″ = no change
Hips: 44″ = no change
[Note: Proof positive that the scale gain was water and not fat!]
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hour PP:89
2-hour PP: 87
I am not feeling like my usual self today. I took some antihistamines. I had eggs and coconut oil in my tea. I had a busy weekend with a lot of activity and now it is catching up with me.
Maintenance Round 3, Week 2, Day 12– 8/7
Weight: 214= up .5 pound
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP:88
2-hour PP: 86
I am still fighting a cold.
[Note: I hope you feel better soon!]
Maintenance Round 3, Week 2, Day 12– 8/8
Weight: 214= no change
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hour PP: 92
2-hour PP: 90
I am feeling much better today.
[Note: Glad to hear it! :)]
Maintenance Round 3, Week 2, Day 4– 8/9
Weight: 214= no change
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP: 98
2-hour PP: 95
I’m leaving on vacation and will return Tuesday.
[Note: Have a great trip!]
Maintenance Round 3, Week 3, Day 2– 8/14
Weight: 215.5 = up 1.5 pounds
Measurements:
Bust: 43″ = no change
Waist: 35″ = no change
Hips: 44.5 ″ = up .5″
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hour PP: 93
2-hour PP: 92
I just got back from a wonderful four-day vacation. We did a lot of walking and I was able to stick with the Protocol fairly well with lots of fish and veggies. I ate a few carbs too many and possibly some hidden sugars. It sure is nice to be cooking at home again.
Protocol Round 4, Week 1, Day 1– 8/15
Weight: 215= down .5 pound
Ketostix: trace
Lunch:
– 9 oz chicken liver
– 8 oz spinach
– 3 T. butter
– 6 oz asparagus
– 2 oz green beans
– 1 oz sour cream
– 1 oz white potato with skin
Fitday Stats:
Calories 744
Fat 53 grams (63%)
Carbs 17 grams (9%)
Protein 50 grams (28%)
Blood Glucose:
Fasting: 93
1-hour PP: 89
2-hour PP: 88
SugarFree has me back on Protocol today and I am looking forward to more progress. My TOM started and it feels like a hormonal roller coaster ride at times with my peri-menopausal changes. I dread to think what I would weigh now if I was not on Protocol.
Protocol Round 4, Week 1, Day 2– 8/16
Weight: 213.5 = down 1.5 pounds
Ketostix: trace
Lunch:
– 10 oz pork lion with bone and fat
– 8 oz spinach
– 2 T. butter
– 5 oz green beans
– 2 oz sour cream
Fitday Stats:
Calories 770
Fat 58 grams (67%)
Carbs 13 grams (6%)
Protein 49 grams (27%)
Blood Glucose:
Fasting: 89
1-hour PP: 95
2-hour PP: 92
I feel great. The weather is finally cooling down and I had to eat a bit earlier than usual to plan for my busy schedule.
Protocol Round 4, Week 1, Day 3– 8/17
Weight: 212.5 = down 1 pound
Ketostix: trace
Lunch:
– 5 eggs
– 8 oz spinach
– 1 T. butter
– 5 oz broccoli
– 1 oz cheddar cheese
– .5 green onions
– 1 oz sour cream
– 1 oz white potato with peel
Fitday Stats:
Calories 707
Fat 52 grams (67%)
Carbs 18 grams (6%)
Protein 44 grams (27%)
Blood Glucose:
Fasting: 84
1-hour PP: 86
2-hour PP: 82
This is the first time I have had all my readings in the 80’s! Cause for a celebration. I am off to get a pedicure. I really enjoyed my omelet today.
Protocol Round 4, Week 1 Day 6– 8/18
Weight: 213= up .5 pound
Ketostix: trace
Lunch:
– 8 oz beef 80/20
– 8 oz spinach
– 1 T. butter
– 4 oz asparagus
– 1 oz sweet potato
– 1 oz wheat roll
Fitday Stats:
Calories: 760
Fat: 58 grams (68%)
Carbs: 15 grams (7%)
Protein: 46 grams (25%)
Blood Glucose:
Fasting: 92
1-hour PP: 98
2-hour PP: 94
Busy day outside today.
Protocol Round 4, Week 1 Day 7– 8/19
Weight: 213= same
Ketostix: trace
Lunch:
– 8 oz chicken
– 6 oz spinach
– 1 T. butter
– 5 oz broccoli
– 2 oz sour cream
– 1 oz wheat roll
Fitday Stats:
Calories 780
Fat: 52 grams (63%)
Carbs: 19 grams (9%)
Protein: 61 grams (28%)
Blood Glucose:
Fasting: 93 – then left meter at home.
I ate out for lunch and did my best. We were outside all day at a soccer tournament.
Protocol Round 4, Week 2, Day 1– 8/20
Weight: 212.5 = down .5 pound
Measurements:
Bust: 42.5 ″ = down .5”
Waist: 35″ = no change
Hips: 43.5 ″ = down 1″
Ketostix: trace
Lunch:
– 9 oz chicken liver
– 8 oz spinach
– 3 T. butter
– 6 oz asparagus
– 2 oz green beans
– 1 oz sour cream
– 1 oz white potato with skin
Fitday Stats:
Calories 744
Fat 53 grams (63%)
Carbs 17 grams (9%)
Protein 50 grams (28%)
Blood Glucose:
Fasting: 93
1-hour PP: 98
2-hour PP: 95
Back into the work week routine today with my liver meal. I am happy to see an inch and half loss! It is so hot here – I drank quite a bit of water and unsweetened iced tea this weekend as I was outside in the 90 plus weather both days.
Protocol Round 4, Week 2, Day 2– 8/21
Weight: 212.5= same
Ketostix: trace
Lunch:
– 10 oz pork chop
– 8 oz spinach
– 2 T. butter
– 5 oz green beans
-2 oz sour cream
Fitday Stats:
Calories 770
Fat 58 grams (67%)
Carbs 13 grams (6%)
Protein 49 grams (27%)
Blood Glucose:
Fasting: 95
1-hour PP: 98
2-hour PP: 94
Life is more stressful with the kids going back to school and my work responsibilities. I am happy to report that I no longer use food grazing to deal with it.
[Note: Yay, you! That’s a really big change, Cheryl, and it means that you have internalized this way of eating as your ‘own’. Great fat loss, too. :D]
Protocol Round 4, Week 2, Day 3– 8/22
Weight: 213= up .5 pound
Ketostix: trace
Lunch:
– 8 oz Halibut Steak
– 8 oz spinach
– 4 T. butter
– 6 oz broccoli
-1 oz white potato with skin
Fitday Stats:
Calories 736
Fat: 52 grams (62%)
Carbs: 16 grams (8%)
Protein: 53 grams (30%)
Blood Glucose:
Fasting: 92
1-hour PP: 93
2-hour PP: 93
Feeling good today. I woke up a bit hungry so I ate a little earlier than usual.
Protocol Round 4, Week 2, Day 4– 8/23
Weight: 212 = down 1 pound
Ketostix: trace
Meal:
– 13 oz chicken thigh
– 6 oz artichoke hearts
– 2 T butter
– 8 oz escarole
– .5 oz brown Rice
Fitday Stats:
Calories 784
Fat: 53 grams (60%)
Carbs: 21 grams (11%)
Protein: 54 grams (29%)
Blood Glucose:
Fasting: 92
1-hour PP: 103
2-hour PP: 96
My reading went up a little higher due to the rice today, but not too bad considering what would have happened a couple months ago.
Protocol Round 4, Week 2, Day 5– 8/24
Weight: 211.5= down .5 pound
Ketostix: trace
Meal:
– 8 oz Salmon
– 8 oz spinach
– 4 T. butter
– 8 oz zucchini
– 4 oz asparagus
– 2 oz sour cream
Fitday Stats:
Calories 732
Fat: 49 grams (60%)
Carbs: 14 grams (7%)
Protein: 60 grams (33%)
Blood Glucose:
Fasting: 90
1-hour PP: 95
2-hour PP: 93
I am excited to see more progress in this protocol round. I am looking forward to shopping again for smaller sizes.
Protocol Round 4, Week 2, Day 6– 8/25
Weight: 212= up .5 pound
Ketostix: trace
Lunch:
– 13 oz chicken thigh with skin
– 8 oz escarole
– 1 oz beef tallow
– 6 oz artichoke hearts
– 2 T butter
– .1/2 corn tortilla
Fitday Stats:
Calories: 764
Fat: 53 grams (72%)
Carbs: 17 grams (5%)
Protein: 54 grams (23%)
Blood Glucose:
Fasting: 91
1-hour PP: 97
2-hour PP: 96
I am happy – no increase due to the tortilla today.
Protocol Round 4, Week 2, Day 7– 8/26
Weight: 212= no change
Ketostix: trace
Lunch:
– 8 oz chicken liver
– 8 oz spinach
– 1 oz beef tallow
– 6 oz broccoli
– 2 T butter
We enjoyed a day out by the pool and cleaning house. It’s great to feel thinner in my swim suit.
Fitday Stats:
Calories: 780
Fat: 63 grams (72%)
Carbs: 11 grams (5%)
Protein: 43.4 grams (23%)
Blood Glucose:
Fasting: 93
1-hour PP: 98
2-hour PP: 95
Maintenance Round 4, Week 1, Day 1– 8/27
Weight: 211.5 = down .5 pound
Measurements:
Bust: 42.5 ″ = no change
Waist: 35″ = down .5 inch
Hips: 43.5 ″ = no change
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP: 101
2-hour PP: 95
Back to eating more fat and calories while still losing inches. I am looking forward to cooking with duck fat.
Maintenance Round 4, Week 1, Day 2– 8/28
Weight: 212.5 = up 1 pound
Ketostix: trace
Blood Glucose:
Fasting: 94
1-hour PP: 99
2-hour PP: 95
I am absolutely full today, and sure my meal will last me through the evening. An amazing red dress arrived today in the mail – it looks very sexy on me and hugs my new thinner waistline.
Maintenance Round 4, Week 1, Day 3– 8/29
Weight: 211.5 = down 1 pound
Ketostix: trace
Blood Glucose:
Fasting: 96
1-hour PP: 102
2-hour PP: 97
Due to my work schedule and training commitments I won’t be posting reports for all of September, but will be ‘back’ October 1st. I plan to follow Protocol faithfully this time (which I did not do the last time I went ‘off’ for a while), as I have big goals to reach at the end of the year. This month will be a good challenge, so I can prove to myself that even without SugarFree’s guidance I can stay accountable to myself and the process.
[Note: Cheryl, you’ve worked so hard to get here – the lowest weight you’ve been in years – I know you will stay on the straight and narrow. 🙂 Have a great month!]
Protocol Round 5, Week 1, Day 1– 10/1
Weight: 215.5 = up 4 pounds
Measurements:
Bust: 43 ″ = up .5”
Waist: 35″ = no change
Hips: 45 ″ = up 1.5″
Ketostix: negative
Lunch:
– 7 oz steak
– 8 oz spinach
– 2 T. butter
– 5 oz green beans
– 1 oz brown rice
Fitday Stats:
Calories 700
Fat 52 grams (67%)
Carbs 16 grams (8%)
Protein 42 grams (25%)
Blood Glucose:
Fasting: 91
1-hour PP: 89
2-hour PP: 89
Welcome back SugarFree, and all my fellow Protocol friends.
[Note: Thanks, Cheryl! Surgery went well, and I’m almost healed enough to write a thread about it. Glad to have you back, too. :)]
I am excited to be back on track in my journey to health. This past month (without my accountability partner: Protocol) was certainly a challenge but I had several “ah-ha” moments. I am happy to report that my body has made significant changes over the past six months in how it processes the food I eat. My blood sugar levels have stabilized and all carb carvings have vanished. I look forward to a great month and wish the same for all of you.
Protocol Round 5, Week 1, Day 2– 10/2
Weight: 215 = down .5 pound
Ketostix: trace
Lunch:
– 7 oz halibut
– 11.5 oz zucchini
– 8 oz spinach
– 3 T. butter
– 2 oz sour cream
– 2 oz white potato
Fitday Stats:
Calories 753
Fat 52 grams (61%)
Carbs 22 grams (11%)
Protein 53 grams (28%)
Blood Glucose:
Fasting: 93
1-hour PP:91
2-hour PP: 92
Glad to be in the swing of Protocol. Todays meal was very filling.
Protocol Round 5, Week 1, Day 3– 10/3
Weight: 215 = no change
Ketostix: trace
Lunch:
– 10 oz chicken livers
– 9.2 oz asparagus
– 8 oz Kale
– 1.3 oz duck fat
– 2 oz sweet potato
Fitday Stats:
Calories 755
Fat 51 grams (59%)
Carbs 22 grams (11%)
Protein 55 grams (30%)
Blood Glucose:
Fasting: 91
1-hour PP:95
2-hour PP: 93
I am feeling pretty good back on Protocol.
Protocol Round 5, Week 1, Day 4– 10/4
Weight: 213 = down 2 pounds
Ketostix: trace
Lunch:
– 13 oz chicken thigh
– 6 oz artichoke hearts
– 8 oz escarole
– .7 oz duck fat
– .5 oz brown rice
Fitday Stats:
Calories: 811
Fat 50 grams (59%)
Carbs 21 grams (11%)
Protein 54 grams (30%)
Blood Glucose:
Fasting: 93
1-hour PP:96
2-hour PP: 92
I was happy to see some water loss today. I felt very full after lunch; the duck fat on the broiled artichoke hearts was amazing. We are going camping this weekend and I am packing veggies, fat and meat – and looking forward to some well deserved down time with Mother Nature.
Cheryl’s Farewell Note – October 23, 2012
Sadly, I must leave Protocol. I entered it with my metabolism completely broken and not knowing how to fix it. SugarFree taught me what I needed to know and gave me the tools I needed to get healthy again. I lost over 10% of my total body weight, several dress sizes, and 22 inches of fat! I will always be grateful to her for her kindness, patience and perseverance for continuing to help me even when I dropped out, gained back weight and fat, then asked to return again. She always took me back. 🙂 I am now leading a much healthier lifestyle and plan to continue my progress down this long road. Unfortunately, time constraints and a hectic, varied work schedule makes it difficult to record and report in daily. Thank you, SugarFree – I will forever be grateful for your help and guidance in turning my life around for the better.
Hi, Cheryl. Congratulations on taking the big step to change your life. Now there are three of us starting on Monday. All of the Protocol Participants have done so well, I just know that with SugarFree’s knowledge and guidance, we too will succeed.
Pam
Welcome, Cheryl. Looks like Monday is a big day with three people starting. I look forward to everyone’s progress; it’s time to get our healthy on!
Todd
Hi, Cheryl! Welcome to your first day of Protocol! I’m rooting for you and wish you much success in reaching your goals.
Jazmine
Cheryl, welcome to the SugarFree family. You will do well and I am here for you!
Margo