Dale will join us on Monday, August 25, 2014 – but please welcome her now.
Dale’s Introduction:
Hi everyone. I’m fifty-three, 5′ 5″ and weigh 193.2 pounds.
From the results of my metabolic blood tests, I learned that I’m Hyperinsulinemic, Insulin Resistant, Hypothyroid, and with sky-high triglycerides (nearly 500) that may mean arterial and/or fatty liver problems. I’ll be having more tests soon to find that out. I also have Metabolic Syndrome and perhaps other issues I’m not sure I completely understand.
I was active for years, but with the arrival of four kids my activity level dropped and my stress levels increased. Although I knew I wasn’t in the best shape or health, I hadn’t seen the physical deterioration until my weight skyrocketed. I became a diet junkie, but no matter how much I lost I would regain all the weight as soon as I stopped the diet – plus more. Then I got caught up in the HCG craze, and by starving myself lost a mess of weight. All of which came back, since I never ‘stabilized’ despite continued starvation. My stress levels increased with every new failure and I thought it was my destiny to be fat forever – a fat failure.
Then I found SugarFree’s blog and started reading. That turned into the best reading I’ve ever done, since it started me on the pathway back to health. Now that I’ve seen the results of my blood tests, I realize regaining my health is a lot more important than any weight loss that Protocol may provide. With SugarFree’s help, I believe I will turn my metabolism and health around. That’s the hope I’m holding onto tightly. I know Protocol isn’t a fast process – but it’s one I’m willing to work at every day for as long as it takes. I can do this.
Protocol Round 1, Week 1, Day 1 – 4/25
Weight: 193.2 pounds
Measurements:
Bust: 44.5″
Waist: 42″
Hips: 45″
Meal:
– 1 T butter
– 1 T duck fat
– 8 oz chicken livers
– 5 oz green beans
– 2 oz mushrooms
– 8 oz Swiss chard
– 1 oz yam
– 2 hard-boiled eggs
Fitday stats:
– Calories: 760
– Fat: 51.6 grams (61%)
– Protein: 55.9 grams (29%)
– Carbs: 18.5 grams (10%)
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP: 95
2-hour PP: 86
Lunch was lovely – I’m a big fan of roasted veggies in the oven now!
Protocol Round 1, Week 1, Day 2 – 4/26
Weight: 190.4 = down 2.8 pounds
Meal:
– 14 oz chicken thigh
– 9 oz asparagus
– 8 oz Kale
– .75 T. butter
– .75 T. duck fat
– 1 oz white potato
– 2 oz mushrooms
Fitday stats:
Calories: 764
Fat: 51 grams (60%)
Protein: 60.1 grams (31%)
Carbs: 16.2 grams (9%)
Ketostix: negative
Blood Glucose:
Fasting: 86
1-hour PP: 103
2-hour PP: 85
Stomach was slightly off today.
Protocol Round 1, Week 1, Day 3 – 4/27
Weight: 188.4 = down 2 pounds
Meal:
– 1 T butter
– 1 T duck fat
– 12 oz pork chop
– 6 oz kohlrabi
– 1 oz cucumber
– 8 oz spinach
– 1 oz brown rice
Fitday stats:
– Calories: 775
– Fat: 52.7 grams (61%)
– Protein: 57.5 grams (30%)
– Carbs: 17.7 grams (9%)
Ketostix: negative
Blood Glucose:
Fasting: 104
1-hour PP: 117
2-hour PP: 94
Today was better. I had a good night’s sleep and have more energy.
Protocol Round 1, Week 1, Day 4 – 4/28
Weight: 187.4 = down 1 pound
Meal:
– 1.5 T butter
– 1.5 T duck fat
– 8.5 oz salmon
– 6 oz Collard
– 8 oz broccoli
– .75 oz Dimpflmeier Pumpernickel
Fitday stats:
– Calories: 775
– Fat: 51.7 grams (60%)
– Protein: 57.9 grams (30%)
– Carbs: 19.4 grams (10%)
Ketostix: Trace
Blood Glucose:
Fasting: 96
1-hour PP: 130
2-hour PP: 101
Today was fine. I had a good night’s sleep and a busy day but made it through without getting super tired.
[Note: And more good news – looks like you’re about to enter lipolysis and start burning your excess adipose fat! :)]
Protocol Round 1, Week 1, Day 5 – 8/29
Weight: 186 = down 1.4 pounds
Meal:
– 1.2 T Butter
– 1.2 T Duck fat
– 5 oz Chicken livers
– 2 eggs
– 8 oz Swiss chard
– 11 oz Endive
– 2 oz mushrooms
Fitday stats:
– Calories: 737
– Fat: 42.4 grams (66%)
– Protein: 42.4 grams (26%)
– Carbs: 13.1 grams (8%)
Ketostix: Trace
Blood Glucose:
Fasting: 90
1-hour PP: 103
2-hour PP: 106
Had a hard time with my lunch. Couldn’t finish the chicken livers.
Protocol Round 1, Week 1, Day 6 – 8/30
Weight: 185 = down 1 pound
Meal:
– .75 T Butter
– .75 T Duck fat
– .5 Cream
– 10 oz Steak
– 12 Broccoli Raab
– 8 oz Kale
Fitday stats:
– Calories: 765
– Fat: 51.3 grams (61%)
– Protein: 65.4 grams (34%)
– Carbs: 10.3 grams (5%)
Ketostix: Trace
Blood Glucose:
Fasting: 90
1-hour PP: 102
2-hour PP: 88
Enjoyed my steak today! Wish the broccoli raab had been edible. LOL.
[Note: Best way to cook it is to blanch it for two minutes in well-salted boiling water, then plunge into ice-water to stop the cooking and set the color. This removes a lot of the bitterness. Then cook it as you will – stir-fry, roast, etc.]
Protocol Round 1, Week 1, Day 6 – 8/30
Weight: 184.8 = down .2 pound
Meal:
– 1.5 T Butter
– 1.5 T Duck fat
– 8.5 oz salmon
– 8 oz Spinach
– 6 oz Broccoli
– 5 oz cucumber
Fitday stats:
– Calories: 737
– Fat: 51.6 grams (62%)
– Protein: 57.9 grams (30%)
– Carbs: 14.4 grams (8%)
Ketostix: Trace
Blood Glucose:
Fasting: 115
1-hour PP: 98
2-hour PP: 95
Didn’t have a good night last night, and tired today.
[Note: For reasons not completely understood, the brain tends to order fat burning in the middle of the night. Which is like plugging your body into the fridge and consuming lots of food. Who would be able to sleep while that’s going on? Once your melatonin arrives, it will help alleviate ‘restless night’ syndrome considerably. :)]
Protocol Round 1, Week 2, Day 1 – 9/1
Weight: 183.2 = down 1.6 pounds
Measurements:
Bust: 44.5″= down 1.5″
Waist: 42″ = down 1″
Hips: 45″ = down 2″
Additional areas = down 2″
Meal:
– .75 T Butter
– .75 T Duck fat
– 15 oz Chicken thigh
– 6 oz Kohlrabi
– 8 oz Swiss Chard
Fitday stats:
– Calories: 755
– Fat: 53 grams (63%)
– Protein: 58.9 grams (31%)
– Carbs: 10.6 grams (6%)
Ketostix: Trace
Blood Glucose:
Fasting: 86
1-hour PP: 106
2-hour PP: 90
Lost nine pounds and six and a half inches of fat in a single week!
[Note: GREAT first week! Though of course that rate will not continue, the fat loss will, at a much slower rate. You’ve done so well you’ll be ready to start Maintenance next Monday.]
Protocol Round 1, Week 2, Day 2 – 9/2
Weight: 182.8 = down .4 pound
Meal:
– 1.25 T butter
– 1.25 T duck fat
– 2 eggs
– 8 oz chicken livers
– 1 oz sweet potato
– 8 oz broccoli
– 9 asparagus
– 3 oz mushrooms
– 6 oz lettuce
Fitday stats:
– Calories: 820
– Fat: 52.1 grams (57%)
– Protein: 61.3 grams (31%)
– Carbs: 24.2 grams (12%)
Ketostix: Trace
Blood Glucose:
Fasting: 88
1-hour PP: 122
2-hour PP: 104
Had another bad night — I was awake from 2-4! I now understand why though. 
I presume the sweet potato sent my blood sugar up again.
[Note: Yes, it did. Your pancreas is finally lowering your extremely high insulin production, so your true blood sugar numbers are coming through. Imagine what they were like during your pre-Protocol eating! They will come down again (truly down, and not artificially depressed by tons of insulin) over time, and Maintenance will help, since fat slows the conversion of carb to glucose, and you’ll be eating tons of fat. :)]
Protocol Round 1, Week 2, Day 3 – 9/3
Weight: 182.6 = down .2 pound
Meal:
– 1.5 T butter
– 1.5 T duck fat
– 9 oz salmon
– 5 oz green beans
– 8 oz kale
Fitday stats:
– Calories: 820
– Fat: 51.7 grams (63%)
– Protein: 57.9 grams (31%)
– Carbs: 10.1 grams (6%)
Ketostix: Small
Blood Glucose:
Fasting: 86
1-hour PP: 117
2-hour PP: 86
I’m not sure why my blood sugar was high when I had no starch.
[Note: Blood sugar doesn’t represent just the ‘starch’ you eat – or even just the food you eat in general, since you have blood sugar levels of various kinds 24/7. However, the reason your sugars are high is because they’ve been out of control for a long time. You never saw them because you didn’t use a meter, and because your excessively high levels of insulin were artificially lowering them. Now that your pancreas has gotten the message to stop pumping out so much insulin (it’s not needed on Protocol), your numbers are more real. And high. This will continue for some time – until your muscles are willing to take in insulin/glucose again. How long? Well, you didn’t get here in weeks or months – and you won’t become insulin sensitive again in weeks or months. Think long-term. **Years.** The good news is, if you stay on Protocol, it will happen. :)]
Protocol Round 1, Week 2, Day 4 – 9/4
Weight: 181.6 = down 1 pound
Meal:
– 1 T butter
– 1 T duck fat
– 12 oz Pork chop
– 6.5 oz collards
– 8 oz broccoli
– .3 oz milk
Fitday stats:
– Calories: 753
– Fat: 53.3 grams (64%)
– Protein: 58.2 grams (31%)
– Carbs: 10.1 grams (5%)
Ketostix: Small
Blood Glucose:
Fasting: 90
1-hour PP: 111
2-hour PP: 92
Slept better last night. I wondered if the milk might have upped the PPs, but they are definitely getting better. A good sign considering the ‘years’ ahead of me. 🙂
[Note: Milk does contain a lot of sugar, but the amount you ate was small. Still, cream in your tea would not only be better for you, it will taste better, too. 🙂 And yes, definitely improved PP’s!]
Protocol Round 1, Week 2, Day 5 – 9/5
Weight: 181.6 = no change
Meal:
– 1.25 T butter
– 1.25 T duck fat
– 4 oz lettuce
– 2 eggs
– 8 oz chicken liver
– 1 oz sweet potato
– 6 oz kohlrabi
– 8 oz spinach
– .3 oz milk
– 3 oz mushrooms
Fitday stats:
– Calories: 798
– Fat: 52.2 grams (59%)
– Protein: 58.4 grams (29%)
– Carbs: 23.6 grams (12%)
Ketostix: Small
Blood Glucose:
Fasting: 88
1-hour PP: 110
2-hour PP: 92
Good sleep again last night.
Protocol Round 1, Week 2, Day 6 – 9/6
Weight: 181.6 = no change
Meal:
– 1.5 T butter
– 1.25 T duck fat
– 8 oz Salmon
– 9 oz Asparagus
– 8 oz kale
Fitday stats:
– Calories: 798
– Fat: 51.9 grams (62%)
– Protein: 61.0 grams (33%)
– Carbs: 9.9 grams (5%)
Ketostix: Small
Blood Glucose:
Fasting: 88
1-hour PP: 92
2-hour PP: 88
Had a much better day. Almost done with Phase 1!
Protocol Round 1, Week 2, Day 7 – 9/7
Weight: 180.6 = down 1 pound
Meal:
– 1.2 T butter
– 1.2 T duck fat
– 9.5 oz steak
– 8 oz Broccoli
– 12 oz fennel
– 6 oz kohlrabi
Fitday stats:
– Calories: 833
– Fat: 61.6 grams (66%)
– Protein: 59.5 grams (29%)
– Carbs: 10.1 grams (5%)
Ketostix: Small
Blood Glucose:
Fasting: 79
1-hour PP: 108
2-hour PP: 104
Phase 1 is over! Looking forward to my measurements in the morning. I did find my body temperature more uncomfortable over the weekend – during the day and at night!
Maintenance Round 1, Week 1, Day 1 – 9/8
Weight: 179.6 = down 1 pound
Measurements:
Bust: 42.″= down 1″
Waist: 41″ = no change
Hips: 43″ = no change
Additional areas = down 2.25″
Ketostix: Moderate
Blood Glucose:
Fasting: 88
1-hour PP: 110
2-hour PP: 92
Found it hard to get so much duck fat down. Still I’m down over thirteen pounds and almost nine inches in two weeks! Nothing hard to live with about that. I think my blood sugar doesn’t like green beans.
[Note: Dale, it was not – and will never be – a green veggie that spikes your blood sugars. Biologically impossible. It was two other things, and I know you are struggling to believe the first, but it will help you to finally accept it: Your blood sugars have been very high for a very long time. You never ‘saw’ them because your incredibly high insulin levels kept them artificially lowered. Now that you’re eating better, your pancreas has – thank goodness – lowered insulin production. That is allowing your true blood sugars to show. And today’s 1-hr PP spiked not by the green beans, but by the tomato you ate! Your readings are getting better; Saturday’s were lovely. But with recovering diabetics, it’s two steps forward and one step back, often for months. Have patience and learn to see the real foods that drive your sugars up. It will never be the veggies. And in the meantime, celebrate the weight and fat losses, which have been wonderful! :)]
Maintenance Round 1, Week 1, Day 1 – 9/8
Weight: 179.8 = up .2 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 90
1-hour PP: 101
2-hour PP: 104
Loved my omelet and bacon lunch today. Made for a nice change. Not sure why the second reading was higher but I will take a 3-hour PP later.
Maintenance Round 1, Week 1, Day 3 – 9/10
Weight: 180.4 = up .6 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 90
1-hour PP: 110
2-hour PP: 92
I don’t like to see the scales creeping up. Even though I know that number isn’t important – it still feels important.
[Note: New Participants, who have had it beaten into them that ‘weight’ means the same thing as ‘fat’ – when it doesn’t in any way – often have a hard time with the scale at first. Once the day comes when the scale has stayed the same, or gone up – but you’ve gotten slimmer – you will forever know just how much the scale lies. It has no way of knowing what on you is water, muscle, or fat; only your measuring tape can tell you that. 🙂 And human “weight” fluctuates daily. Participants who do a BBS workout can gain between one to FIVE pounds overnight! Does that mean they’ve ‘gained weight’ (or to be precise, gained fat)? Of course not. Their body has simply retained a lot of water needed for muscle repair. Similarly, if you go 24 hours without drinking anything, the ‘scale’ will drop. Does that mean you’ve lost fat? Not at all. You’re just dehydrated.
Finally, and this is critical – you’ve lost a lot of fat in a very short time. Your fat cells are thinner. Your brain isn’t sure what to think about this; it wants to make sure you’re not in starvation mode, and that food is plentiful, but you’re only in day three of Maintenance. So just to make sure, it has filled some of your fat cells with water – by weight or by volume – as a placeholder, just in case you come to your ‘senses’, start eating junk again, and fill them up with fat again. Once it realizes it doesn’t need to do that, it will let the water go, usually within a week to ten days.]
Maintenance Round 1, Week 1, Day 3 – 9/10
Weight: 181.2 = up .8 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 88
1-hour PP: 110
2-hour PP: 106
Lunch was excellent with SugarFree’s Beurre Blanc sauce. 🙂
Maintenance Round 1, Week 1, Day 5 – 9/12
Weight: 179.6 = down 1.6 pounds
Ketostix: Moderate
Blood Glucose:
Fasting: 88
1-hour PP: 115
2-hour PP: 103
Lunch was good again. I’m also happy to have my weight down even though I know the scale doesn’t matter. LOL
Maintenance Round 1, Week 1, Day 6 – 9/13
Weight: 179.4 = down .2 pounds
Ketostix: Strong
Blood Glucose:
Fasting: 86
1-hour PP: 120
2-hour PP: 112
Looks like the peas were too much.
[Note: Maybe yes, maybe no. You didn’t eat all your meal, and almost none of the fat that would have slowed the peas carbohydrate’s conversion to glucose. No way to know for sure until you eat them again with all the food on your menu. Do not underestimate the beneficial blood sugar effects of fat!]
Maintenance Round 1, Week 1, Day 7 – 9/14
Weight: 179.8 = up .4 pounds
Ketostix: Moderate
Blood Glucose:
Fasting: 88
1-hour PP: 104
2-hour PP: 100
Today was lovely – especially the brioche I made from a recipe SugarFree sent me!
Maintenance Round 1, Week 2, Day 1 – 9/15
Weight: 179 = down .8 pound
Measurements:
Bust: 42.″= no change
Waist: 41″ = down .5″
Hips: 43″ = down .5″
Additional areas = down 1″
Ketostix: Moderate
Blood Glucose:
Fasting: 88
1-hour PP: 117
2-hour PP: 103
Today’s Chicken Normandy was… Wow! Excellent meal!
[Note: Glad you liked it. 🙂 So… last week you were worried about the ‘scale creeping up’. And you spent the week eating a ton of calories and fat. You began the week weighing 179.8, and you ended the week (yesterday) weighing 179.8. In other words, the ‘scale’ told you that absolutely nothing had changed in that week. But what’s this – your measuring tape told a different story. Despite all the calories, and the up and down and sameness of the scale — you lost two more inches of fat. You are slimmer today than when you began Maintenance last week, despite the scale insisting that you are not. Still willing to listen to it? :D]
Maintenance Round 1, Week 2, Day 2 – 9/16
Weight: 179.2 = down .6 pound
Ketostix: Strong
Blood Glucose:
Fasting: 104
1-hour PP: 151
2-hour PP: 112
Discovered I prefer calves liver to chicken. I have no idea why my fasting blood sugar or my 1- and 2-hr pp were so high! Unless I hadn’t washed my finger properly. But the fasting was high too.
[Note: Either you’re coming down with something or you have a new spice with hidden sugar in it, or you recently used a shampoo, face, body cream or medication with some type of cortisone in it. Nothing else would explain these numbers.]
Maintenance Round 1, Week 2, Day 32 – 9/17
Weight: 179.2 = no change
Ketostix: Moderate
Blood Glucose:
Fasting: 92
1-hour PP: 115
2-hour PP: 92
Today was salmon – a favorite.
Maintenance Round 1, Week 2, Day 4 – 9/17
Weight: 179.8 = up .6 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 90
1-hour PP: 102
2-hour PP: 98
Lunch was good. Ribs were a nice change.
Maintenance Round 1, Week 2, Day 5 – 9/19
Weight: 180.4 = up .6 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 94
1-hour PP: 124
2-hour PP: 110
Today included a single ounce raspberries. I loved them but apparently they didn’t love me! 🙁
[Note: The great thing about Protocol is that you can always try again. As your insulin resistance improves, so will your ability to safely eat most foods.]
Maintenance Round 1, Week 2, Day 6 – 9/20
Weight: 179.6 = down .6 pound
Ketostix: Small
Blood Glucose:
Fasting: 88
1-hour PP: 106
2-hour PP: 97
Today was salmon. Loved the Beurre Blanc on the collards.
Maintenance Round 1, Week 2, Day 7 – 9/21
Weight: 179.2 = down .4 pound
Ketostix: Small
Blood Glucose:
Fasting: 90
1-hour PP: 118
2-hour PP: 104
Today was steak – loved it!
Maintenance Round 1, Week 3, Day 1 – 9/22
Weight: 178.6 = down .6 pound
Measurements:
Bust: 41.5″= down .5″
Waist: 40″ = down .1″
Hips: 42.5″ = down .5″
Additional areas = down 1.25″
Ketostix: Small
Blood Glucose:
Fasting: 90
1-hour PP: 109
2-hour PP: 97
It’s been four weeks since I started working with SugarFree. I’ve lost over fourteen pounds and twelve inches of fat. Nice progress!
[Note: But you couldn’t possibly have lost all that weight and fat (over three inches this week alone), because, you know – calories in, calories out. LOL! Seriously, well done. With just five more pounds you will have lost 10% of your total body weight, and that will be a great day to celebrate. I’ll remind you. :)]
Maintenance Round 1, Week 3, Day 2 – 9/23
Weight: 178.4 = down .2 pound
Ketostix: Small
Blood Glucose:
Fasting: 88
1-hour PP: 110
2-hour PP: 104
My PP’s are still too high. I don’t know if the spices I’ve been using are having an impact so I’ve found a couple of recipes to make up my own from here on in.
[Note: While it’s true your already-made spice mixes might have hidden sugars (and probably do), today’s numbers are more likely to have been caused by your eating cheese before your meal, yet not removing some of the protein from that meal to make up for it. Excess protein can, in insulin resistant people, convert to glucose and spike sugars.]
Maintenance Round 1, Week 3, Day 3 – 9/24
Weight: 178.8 = up .4 pound
Ketostix: Small
Blood Glucose:
Fasting: 94
1-hour PP: 108
2-hour PP: 104
Enjoyed the ribs.
Maintenance Round 1, Week 3, Day 3 – 9/24
Weight: 179 = up .2 pound
Ketostix: Strong
Blood Glucose:
Fasting: 86
1-hour PP: 110
2-hour PP: 103
Made up my own spice mix and used that today. It was good.
Maintenance Round 1, Week 3, Day 5 – 9/26
Weight: 177.6 = down 1.4 pounds
Ketostix: Moderate
Blood Glucose:
Fasting: 86
1-hour PP: 106
2-hour PP: 101
Salmon was particularly tasty today.
Maintenance Round 1, Week 3, Day 6 – 9/27
Weight: 177.6 = no change
Ketostix: Moderate
Blood Glucose:
Fasting: 92
1-hour PP: 103
2-hour PP: 100
Had a tough night and a busy day. Since starting Protocol I am definitely feeling better and have more energy. The mental fog seems to be lifting – slightly. There is more mental alertness. I’m not where I want to be yet by any means, but I’ve only been at this five weeks, and at least there’s progress, which is more than I’ve seen on any other plan I’ve tried.
Maintenance Round 1, Week 3, Day 7 – 9/28
Weight: 177.4 = down .2 pound
Ketostix: Small
Blood Glucose:
Fasting: 94
1-hour PP: 106
2-hour PP: 100
Another crazy busy day. Feeling better after a good night’s sleep. The mental fog feels worse the more tired I am.
[Note: That mental fog – which is slowly beginning to lift thanks to Protocol and the supplements you’re now taking – is indeed responsive to those, but also lack of sleep. The latest studies on the brain clearly show that toxin build-up in the brain is ‘swept away’ during deep sleep, so if you don’t get a full night, you wake up with those toxins still there. Not a good thing.]
Maintenance Round 1, Week 4, Day 1 – 9/29
Weight: 177 = down .4 pound
Measurements:
Bust: 41″= down .5″
Waist: 39″ = down .1″
Hips: 42.5″ = no change”
Additional areas = down .5″
Ketostix: Small
Blood Glucose:
Fasting: 92
1-hour PP: 140
2-hour PP: 122
Didn’t get much sleep after a busy weekend. I do like to see the inches going down – slower than before but still going down. I loved my stir-fry shrimp lunch but then saw my PP’s and was shocked. I checked the soy sauce– first time using it – it says, “not a significant source of sugar.” However from the readings, I’m going to say it was significant enough!
[Note: Sadly, your very high PP’s were *not* from the soy sauce (there’s no actual added sugar in it) — but from the snow peas you ate for the first time. They are — as you now see — loaded with natural sugars, and at this time, too much for your system. You’ll need to go into ND and remove them from the recipe, change the CF stats for it in Fitday, and eat your veggies on the side next time you make it. It won’t be forever. On the good news side, although you are in the Maintenance phase and eating lots of fat and calories, you continue to lose fat. :)]
Maintenance Round 1, Week 4, Day 2 – 9/30
Weight: 177 = no change
Ketostix: Small
Blood Glucose:
Fasting: 95
1-hour PP: 112
2-hour PP: 104
I’ve been rushing around – not sure if exertion affects blood sugars, but my 1-hr PP wasn’t great.
[Note: Exertion can raise blood sugars, which is why it’s best not to heavily exert yourself before taking them. :)]
Maintenance Round 1, Week 4, Day 3 – 10/1
Weight: 177 = no change
Ketostix: Small
Blood Glucose:
Fasting: 97
1-hour PP: 112
2-hour PP: 106
I had steak today and loved it. Also had a pack of collards I processed yesterday and they were great.
Maintenance Round 1, Week 4, Day 4 – 10/2
Weight: 176.4 = down .6 pound
Ketostix: Trace
Blood Glucose:
Fasting: 94
1-hour PP: 108
2-hour PP: 114
I went for a short walk after lunch as the sun was shining.
Maintenance Round 1, Week 4, Day 5 – 10/3
Weight: 175.6 = down .8 pound
Ketostix: Trace
Blood Glucose:
Fasting: 94
1-hour PP: 108
2-hour PP: 100
Salmon was lovely! Nice to see the scales still creeping down.
Maintenance Round 1, Week 4, Day 6 – 10/4
Weight: 175.4 = down .2 pound
Ketostix: Trace
Blood Glucose:
Fasting: 92
1-hour PP: 103
2-hour PP: 101
Much better numbers!
Maintenance Round 1, Week 4, Day 7 – 10/5
Weight: 176 = up .6 pound
Ketostix: Trace
Blood Glucose:
Fasting: 85
1-hour PP: 103
2-hour PP: 101
Last day on the first round of Maintenance today. Tomorrow I start back on the Phase 1 again. I’ll be interested to see my measurements.
Protocol Round 2, Week 1, Day 1 – 10/6
Weight: 176.2 = up .2 pound
Measurements:
Bust: 41″= no change
Waist: 38″ = down .1″
Hips: 42.25″ = down .25″
Additional areas = down 1.25″
Meal:
– .5 oz butter
– .5 oz duck fat
– 8 oz calf livers
– 6.5 oz collards
– 2 oz mushrooms
– 8 oz Broccoli
– 2 hard-boiled eggs
– .25 oz cream
Fitday stats:
– Calories: 789.5
– Fat: 50.3 grams (57%)
– Protein: 64.3 grams (33%)
– Carbs: 19.9 grams (10%)
Ketostix: Small
Blood Glucose:
Fasting: 95
1-hour PP: 112
2-hour PP: 104
I love that I’m still losing fat even after four weeks on Maintenance, eating lots of fat and calories. My numbers are higher today but that’s because I had a third of my normal fat grams for lunch – makes total sense now!
Protocol Round 2, Week 1, Day 2 – 10/7
Weight: 175.2 = down 1 pound
Meal:
– .75 oz butter
– .75 oz duck fat
– 8 oz spinach
– 6 oz Kohlrabi
– 1 oz sweet potato
– 14 oz chicken thighs
Fitday stats:
– Calories: 743,9
– Fat: 50.7 grams (61%)
– Protein: 55.6 grams (30%)
– Carbs: 16.3 grams (9%)
Ketostix: Small
Blood Glucose:
Fasting: 88
1-hour PP: 103
2-hour PP: 101
After six weeks I have lost eighteen pounds and over seventeen inches! But the really exciting part is that the last four of those weeks have been on Maintenance, where I’ve eaten loads of calories and fat. Far from gaining anything (or anything back from those first two weeks) – I’ve continued to lose. Clearly Calories In, Calories Out is a joke. A bad one.
Protocol Round 2, Week 1, Day 3 – 10/8
Weight: 174.2 = down 1 pound
Meal:
– 2 oz mushrooms
– .5 oz duck fat
– .5 oz butter
– .25 oz cream
– 8 oz calves liver
– 2 eggs
– 5 oz green beans
– 8 oz chard
Fitday stats:
– Calories: 775
– Fat: 49.7grams (58%)
– Protein: 62.4 grams (32%)
– Carb: 19.6 grams (10%)
Ketostix: Small
Blood Glucose:
Fasting: 95
1-hour PP: 104
2-hour PP: 102
A second good day for my PP readings. Not great but definitely going in the right direction.
Protocol Round 2, Week 1, Day 4 – 10/9
Weight: 173.4 = down .8 pound
Meal:
– 13 pork chop
– .4 oz duck fat
– .4 oz butter
– 8 oz broccoli
– 6.5 oz collards
– 1 oz white potato
Fitday stats:
– Calories: 787
– Fat: 49.7grams (60%)
– Protein: 62.4 grams (32%)
– Carb: 19.6 grams (%)
Ketostix: Trace
Blood Glucose:
Fasting: 88
1-hour PP: 109
2-hour PP: 92
Protocol is getting easier to do every day. 🙂
[Note: And as it gets easier, it also gets better. Because as of today, you have lost twenty pounds — a full TEN PERCENT of your total body weight. Congratulations! Most doctors would be thrilled if their patients lost that much in a year – and you did it in seven weeks. Well done. :D]
Protocol Round 2, Week 1, Day 5 – 10/10
Weight: 173.4 = up .2 pound
Meal:
– 8 oz salmon
– .75 oz duck fat
– .75 oz butter
– 8 oz spinach
– 9 oz asparagus
Fitday stats:
– Calories: 729
– Fat: 52.2 grams (64 %)
– Protein: 9.9 grams (6 %)
– Carb: 54.8 grams (30 %)
Ketostix: Trace
Blood Glucose:
Fasting: 95
1-hour PP: 92
2-hour PP: 90
Hard to believe it’s been twenty pounds already!
Protocol Round 2, Week 1, Day 6 – 10/11
Weight: 173.2 = down .2 pound
Meal:
– 9 oz beef stead
– .5 oz duck fat
– .5 oz butter
– 8 oz broccoli
– 6.5 oz collards
Fitday stats:
– Calories: 796
– Fat: 62 grams (62 %)
– Protein: 9 grams (9 %)
– Carb: 29 grams (29 %)
Ketostix: Trace
Blood Glucose:
Fasting: 92
1-hour PP: 113
2-hour PP: 102
A busy weekend with lots of company. Trying to stay on track!
Protocol Round 2, Week 1, Day 7 – 10/12
Weight: 173.2 = no change
Meal:
– 8 oz turkey thigh
– .55 oz duck fat
– .55 oz butter
– 8 oz spinach
– 6.5 oz collards
– 1 oz sweet potato
Fitday stats:
– Calories: 716
– Fat: 48.5 grams (61 %)
– Protein: 60.4 grams (30 %)
– Carb: 16.2 grams (09%)
Ketostix: Trace
Blood Glucose:
Fasting: 88
1-hour PP: 115
2-hour PP: 104
Thanksgiving dinner today!
Protocol Round 2, Week 2, Day 1 – 10/13
Weight: 173.6 = up .4 pound
Measurements:
Bust: 40.5″= down .5″
Waist: 37.5″ = down .5″
Hips: 41.5″ = down .75″
Additional areas = no change
Meal:
– 2 eggs
– .55 oz duck fat
– .55 oz butter
– 8 oz Broccoli
– 5 oz collards
– 2 oz mushrooms
– 8 oz calf liver
Fitday stats:
– Calories: 772
– Fat: 49.5 grams (58 %)
– Protein: 62.2 grams (32 %)
– Carb: 19.3 grams (10%)
Ketostix: Trace
Blood Glucose:
Fasting: 95
1-hour PP: 115
2-hour PP: 102
The weekend has been very stressful with poor sleep.
Protocol Round 2, Week 2, Day 2 – 10/14
Weight: 173 = down .6 pound
Meal:
– 8 oz turkey thigh
– .55 oz duck fat
– .55 oz butter
– 8 oz spinach
– 5 oz green beans
– .5 oz Brioche
Fitday stats:
– Calories: 763
– Fat: 51.9 grams (61 %)
– Protein: 59.3 grams (31 %)
– Carb: 14.6 grams (8%)
Ketostix: Moderate
Blood Glucose:
Fasting: 99
1-hour PP: 115
2-hour PP: 104
I found it hard to stay on track with so much company.
Protocol Round 2, Week 2, Day 3 – 10/15
Weight: 172 = down 1 pound
Meal:
– 9 oz salmon
– .75 oz duck fat
– .75 oz butter
– 8 oz chard
– 6 oz green beans
Fitday stats:
– Calories: 756
– Fat: 53.8 grams (64 %)
– Protein: 57.9 grams (31 %)
– Carb: 10.1 grams (5 %)
Ketostix: Small
Blood Glucose:
Fasting: 94
1-hour PP: 106
2-hour PP: 95
Accidentally had green beans twice in a row.
Protocol Round 2, Week 2, Day 4 – 10/15
Weight: 172 = no change
Meal:
– 2 eggs
– .55 oz duck fat
– .55 oz butter
– 8 oz Broccoli
– 5 oz collards
– 2 oz mushrooms
– 8 oz calf liver
Fitday stats:
– Calories: 733
– Fat: 49.5 grams (61%)
– Protein: 60.5 grams (33%)
– Carb: 11.3 grams (6%)
Ketostix: Small
Blood Glucose:
Fasting: 92
1-hour PP: 96
2-hour PP: 88
The inches are going down!
Protocol Round 2, Week 2, Day 4 – 10/16
Weight: 172 = no change
Meal:
– 2 eggs
– .55 oz duck fat
– .55 oz butter
– 8 oz spinach
– 5 oz collards
– 2 oz mushrooms
– 8 oz calf liver
Fitday stats:
– Calories: 733
– Fat: 49.5 grams (61%)
– Protein: 60.2 grams (33%)
– Carb: 11.3 grams (6%)
Ketostix: Trace
Blood Glucose:
Fasting: 94
1-hour PP: 102
2-hour PP: 98
I have another stressful weekend coming up. At least with the meal planning I don’t have that concern.
Protocol Round 2, Week 2, Day 5 – 10/17
Weight: 172 = no change
Meal:
– 9 oz steak
– 8 oz broccoli
– .5 oz duck fat
– .5 oz duck fat
– 6 oz Kohlrabi
Fitday stats:
– Calories: 754
– Fat: 54.2 grams (66%)
– Protein: 55.8 grams (29%)
– Carb: 10.7 grams (6%)
Ketostix: Trace
Blood Glucose:
Fasting: 92
1-hour PP: 98
2-hour PP: 94
Protocol Round 2, Week 2, Day 6 – 10/18
Weight: 172.4 = up .4 pound
Meal:
– 13 oz pork chop
– .4 oz duck fat
– .4 oz butter
– 8 oz Broccoli
– 5 oz collards
Fitday stats:
– Calories: 757
– Fat: 51.6 grams (61%)
– Protein: 62.7 grams (33%)
– Carb: 10.5 grams (6%)
Ketostix: Trace
Blood Glucose:
Fasting: 95
1-hour PP: 115
2-hour PP: 102
The stress is getting to me.
Protocol Round 2, Week 2, Day 7 – 10/19
Weight: 172.4 = no change
Meal:
– 9 oz salmon
– .75 oz duck fat
– .75 oz butter
– 8 oz spinach
– 6 oz asparagus
Fitday stats:
– Calories: 729
– Fat: 52.2 grams (64%)
– Protein: 54.8 grams (31%)
– Carb: 9.9 grams (5%)
Ketostix: Small
Blood Glucose:
Fasting: 96
1-hour PP: 110
2-hour PP: 100
Maintenance Round 2, Week 1, Day 1 – 10/19
Weight: 172.2 = down .2 pound
Measurements:
Bust: 40.5″= no change
Waist: 37″ = down .5″
Hips: 41.5″ = no change
Additional areas = down .5″
Ketostix: Small
Blood Glucose:
Fasting: 88
1-hour PP: 112
2-hour PP: 108
I’ve now completed my second Protocol Phase 1 and have lost an additional four pounds and 2.25 inches of fat. That’s a total of twenty inches lost, and twenty-one pounds! I’m delighted with my progress and look forward to delicious meals on the second round of Maintenance, even though I’ll be traveling.
Maintenance Round 2, Week 1, Day 2 – 10/21
Weight: 172.4 = up .2 pound
Ketostix: Trace
Blood Glucose:
Fasting: 94
1-hour PP: 114
2-hour PP: 110
I’m off to a conference tomorrow for eleven days. I’ll be back on November 2.
Protocol Round 3, Week 1, Day 1 – 11/3
Weight: 176.8 = up 4.4 pounds
Measurements:
Bust: 41″= up .5″
Waist: 37.5″ = up .5″
Hips: 41.5″ = no change
Additional areas = up .5″
Meal:
– 13 oz pork chop
– .4 oz duck fat
– .4 oz butter
– 8 oz spinach
– 9.5 oz Swiss chard
Fitday stats:
– Calories: 755
– Fat: 52.2 grams (62 %)
– Protein: 54.8 grams (33 %)
– Carb: 9.9 grams (5 %)
Ketostix: negative
Blood Glucose:
Fasting: 85
1-hour PP: 90
2-hour PP: 97
Traveling and not eating at home was harder than I thought. And once I began to eat lots of carbs, it was impossible to stop. In ten short days I regained nearly five pounds and almost two inches of fat!
Protocol Round 3, Week 1, Day 2 – 11/4
Weight: 175.2 = down 1.6 pounds
Meal:
– 2 eggs
– .55 oz duck fat
– .55 oz butter
– 8 oz spinach
– 6 oz collards
– 2 oz mushrooms
– 8 oz calf liver
– 1 oz white potato
Fitday stats:
– Calories: 811
– Fat: 456.3 grams (56 %)
– Protein: 257.2 grams (32 %)
– Carb: 97.6 grams (12 %)
Ketostix: negative
Blood Glucose:
Fasting: 85
1-hour PP: 110
2-hour PP: 106
Still struggling to get back into a normal routine!
Protocol Round 3, Week 1, Day 3 – 11/5
Weight: 174 = down 1.2 pounds
Meal:
– .5 oz duck fat
– .5 oz butter
– 8 oz broccoli
– 6.1 oz Kohlrabi
– 9 oz beef steak
– 1 oz brown rice
Fitday stats:
– Calories: 786
– Fat: 54.5 grams (62 %)
– Protein: 56.6 grams (29 %)
– Carb: 17.2 grams (9 %)
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP: 116
2-hour PP: 104
I’m not happy with my once-more-very-high PP’s, but really enjoying eating vegetables again.
Protocol Round 3, Week 1, Day 4 – 11/6
Weight: 173.5 = down .5 pound
Meal:
– .75 oz duck fat
– .75 oz butter
– 9 oz Salmon
– 9 oz asparagus
– 8 oz spinach
Fitday stats:
– Calories: 769
– Fat: 53.9 grams (62 %)
– Protein: 61.0 grams (32 %)
– Carb: 9.9 grams (5 %)
Ketostix: negative
Blood Glucose:
Fasting: 92
1-hour PP: 96
2-hour PP: 92
The schedule is really gearing up. I have lots of energy but need more sleep. I’m still waking up really early.
[Note: Ah, jet lag! It takes at least one day of recovery for each time zone you go through – and you went through three. Keep taking your Melatonin, and you should be back to normal by Sunday. Good PP’s today, though. :)]
Protocol Round 3, Week 1, Day 5 – 11/7
Weight: 173.2 = down .2 pound
Meal:
– 2 eggs
– .55 oz duck fat
– .55 oz butter
– 8 oz Swiss chard
– 6 oz collards
– 3 oz mushrooms
– 8 oz calf liver
Fitday stats:
– Calories: 790
– Fat: 451.8 grams (57 %)
– Protein: 79.2 grams (33 %)
– Carb: 64.7 grams (10 %)
Ketostix: negative
Blood Glucose:
Fasting: 96
1-hour PP: 102
2-hour PP: 94
Not sure why Ketostix is still negative! Does stress affect it?
[Note: You’re ketostix is negative because you’re not in lipolysis. You’re not in lipolysis because you have high cortisol brought on by stress, which suppresses your insulin and raises your blood sugars. Long way of saying – yes, stress definitely inhibits fat burning.]
Protocol Round 3, Week 1, Day 6 – 11/8
Weight: 173.2 = no change
Meal:
– .75 oz duck fat
– .75 oz butter
– 8 oz Spinach
– 8.5 oz Salmon
– 5 oz green beans
– 1 oz red lentils
Fitday stats:
– Calories: 784
– Fat: 54.8 grams (63 %)
– Protein: 228.8 grams (29 %)
– Carb: 61.6 grams (8 %)
Ketostix: negative
Blood Glucose:
Fasting: 98
1-hour PP: 109
2-hour PP: 98
Protocol Round 3, Week 1, Day 7 – 11/9
Weight: 173.2 = no change
Meal:
– .4 oz duck fat
– .4 oz butter
– 8 oz Swiss chard
– 6 oz collards
– 13 oz pork chop
Fitday stats:
– Calories: 752
– Fat: 463.5 grams (62 %)
– Protein: 62.3 grams (33 %)
– Carb: 9.7 grams (5 %)
Ketostix: negative
Blood Glucose:
Fasting: 95
1-hour PP: 102
No 2-hr PP as I raced out of the house without my meter.
Protocol Round 3, Week 2, Day 1 – 11/10
Weight: 173.2 = no change
Measurements:
Bust: 40.5″= down .5″
Waist: 37.5″ = no change
Hips: 41.5″ = no change
Additional areas = down .25″
Meal:
– 2 eggs
– .55 oz duck fat
– .55 oz butter
– 8 oz spinach
– 12 oz fennel
– 3 oz mushrooms
– 8 oz calf liver
– 2 oz Brazil nuts
Fitday stats:
– Calories: 1183
– Fat: 587.7 grams (67 %)
– Protein: 71 grams (24 %)
– Carb: 27.2 grams (10 %)
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP: 102
2-hour PP: 88
Was off schedule today.
Protocol Round 3, Week 2, Day 2 – 11/11
Weight: 173 = down .2 pound
Meal:
– .75 oz duck fat
– .75 oz butter
– 8 oz spinach
– 9 oz asparagus
– 14 oz chicken thighs
Fitday stats:
– Calories: 728
– Fat: 50.8 grams (63 %)
– Protein: 57.9 grams (31 %)
– Carb: 9.9 grams (6 %)
Ketostix: negative
Blood Glucose:
Fasting: 95
1-hour PP: 102
I didn’t have my meter with me as I ran out the door today so missed my 2-hr PP. Today is a state holiday but low-key. Happy Remembrance Day!
Protocol Round 3, Week 2, Day 3 – 11/12
Weight: 173 = no change
Meal:
– .4 oz duck fat
– .4 oz butter
– 8 oz broccoli
– 9 oz sirloin
– 6 Kohlrabi
Fitday stats:
– Calories: 755
– Fat: 51 grams (61 %)
– Protein: 58.1 grams (31 %)
– Carb: 15.9 grams (8 %)
Ketostix: negative
Blood Glucose:
Fasting: 95
1-hour PP: 104
2-hour PP: 92
A little less hungry than usual.
Protocol Round 3, Week 2, Day 4 – 11/13
Weight: 173 = no change
Meal:
– 2 eggs
– .55 oz duck fat
– .55 oz butter
– 3 oz mushrooms
– 8 oz calf liver
– 11 zucchini
– 8 spinach
Fitday stats:
– Calories: 811
– Fat: 50.7 grams (56 %)
– Protein: 69 grams (34 %)
– Carb: 19.7 grams (10 %)
Ketostix: negative
Blood Glucose:
Fasting: 94
1-hour PP: 102
2-hour PP: 88
I enjoyed the zucchini today. First time having it on Protocol.
Protocol Round 3, Week 2, Day 5 – 11/14
Weight: 172.2 = down .8 pound
Meal:
– .55 oz duck fat
– .55 oz butter
– 6 oz collards
– 8.5 salmon
– 2 oz white potato
– 8 spinach
Fitday stats:
– Calories: 811
– Fat: 3.5 grams (61 %)
– Protein: 57.4 grams (29 %)
– Carb: 18.6 grams (9 %)
Ketostix: negative
Blood Glucose:
Fasting: 95
1-hour PP: 99
2-hour PP: 97
Nice PP readings!
~~~~~~~~~~~~~~~~~~~~~~~
Dale’s Farewell – November 17, 2014
Hi everyone, this is my last report – at least for now. Life and work balance has been incredibly difficult of late, and I need to focus on getting those aspects into line, especially with the overflow of deadlines I now have to meet. So even though I know I’m not truly ready for it, I want to try going on an extended Maintenance period – and will do everything I can within my constraints to increase my fitness and health!
Thanks, SugarFree, for all your help. And I do mean it from my heart. You’ve been there for me every step of the way and always full of helpful information that I couldn’t have gotten from other places. Your diligence and warm heart has made this process so much easier. Thanks for being there for me!
Dale, sometimes we just gotta do what we gotta do. 🙂 You’ve learned a lot about your body, and you now know how to use that knowledge to your advantage. I know you will, and you know if you ever need me, all you have to do is holler.
Best wishes for a fabulous holiday season, and a Happy and Healthy New Year!
SugarFree