SugarFree Protocol – Dorota

Dorota will join us on Monday, December 9, 2013 – but please welcome her now.

Dorota’s Introduction:

Hello, fellow fat fighters! I am 32, 5′ 5″ and weigh 214 pounds. My first diet (my first big mistake) was twenty years ago, but until I read SugarFree’s blog earlier this year, I hadn’t learned much from my mistakes. It’s hard to say which of those stupid diets was most destructive to my body, but it’s definitely time to end this madness. And I will leave dieting forever with a warning for all those still in love with Dr. Dukan. As a former follower I can say that it looked good — until after nearly two years of not eating much fat I began to feel so cold I had to wear gloves in the office non-stop. This was a really bad sign of  what I did to my body, and the diet itself made me feel terrible.

The results of my metabolic blood tests show that I’m insulin resistant and hypothyroid.  The biggest shock is that despite going to several doctors in the recent past, none of them ever said anything rational about insulin or thyroid hormones. As most of my results are within ‘normal lab ranges’ the doctors never checked further or explained why I am so  obese (my body functions may be ‘normal range’ but my excess body fat is most definitely not normal).  Their responses were all the standard stuff like: ‘try to eat half of what you’re eating now’ — 😉 — and the other useless slogans we all know so well.

I am looking forward to starting Protocol so I can finally fix the root causes of my obesity, and not just treat the symptoms. I want to get my back my self-confidence, lost in the battle some time ago, and stop feeling defeated every two years or so when the latest diet stops working. I’d also like to stop taking drugs for my depression, which is most likely caused by my hypothyroidism and what I’ve been eating. Finally, I’d like to have an energy and appetite for life, not sweets.  Thanks in advance for all your support!

Protocol Round 1, Week 1, Day 1 – 12/9

Weight: 213.6

Measurements:
Bust: 42.5″
Waist: 39″
Hips: 48.5″

Ketostix: Trace

Meal:
– 9 oz Salmon
– 1.5 T butter
– 1 T lard
– .5 oz blue cheese
– 8 oz broccoli
– 5 oz green beans
– 1 oz white potato w/skin

Fitday stats:
– Calories: 744
– Fat: 49 grams (59%)
– Protein: 59.9 grams (32%)
– Carbs: 15.9 grams (9%)

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 89
2-hour PP (after meal): 102

I woke up really happy to finally start Protocol. I was hungry, but after I drank my coffee I was fine. I stopped being hungry after an hour or so and easily waited till I had my meal in a beautiful park in Brussels. I even had a small problem finishing the whole meal. It was delicious and I felt good and full. After two hours I’m still full and feel fantastic.

Protocol Round 1, Week 1, Day 2 – 12/10

Weight: 211 = down 2.6 pounds

Ketostix: negative

Meal:
– 8 oz chicken liver
– 8 oz kale, raw
– 1 oz sweet potato with skin
– 8 oz beet greens, raw
– 1 T butter
– 1.5 T goose fat
– 2 large eggs

Fitday stats:
– Calories: 758
– Fat: 51.9 grams (61%)
– Protein: 56.5 grams (30%)
– Carbs: 16.3 grams (9%)

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 83
2-hour PP (after meal): 99

Today was my first time eating liver and let’s be frank here – liver is not yet my favorite food. I’m full of hope though, that I’ll learn to cook it better and will love it as other Participants did. And despite feeling full in the middle of the meal, I made it, I ate it all! I had a good day and am happy to do something good for myself after weeks of ignoring my body’s signals.

[Note: Dorota, you had a GREAT day. 🙂 As for the chicken liver, remember that the best way to eat it is to cook it only until it’s pink and rosy – about five minutes total after leaving it out on the counter, salted, for thirty minutes to come to room temperature. Then just three minutes on one side, two minutes on the other, and remove from pan immediately. Like most older Americans, I was raised eating liver at least once a week and I not only love it, I crave it. It, like molasses, is one of the world’s super foods and is crucial to a healthy, fully functional metabolism. :)]

Protocol Round 1, Week 1, Day 3 – 12/11

Weight: 207.9 = down 3.1 pounds

Ketostix: small

Meal:
– 15 oz chicken drumsticks (I should have chosen thighs)
– 1 T crème fraiche
– 1.5 T lard
– 8 oz spinach, raw
– 1 oz cooked rice
– .7 oz Parmigiano cheese
– 12 oz fennel bulb, raw

Fitday stats:
– Calories: 788
– Fat: 51.7 grams (59%)
– Protein: 62.4 grams (32%)
– Carbs: 18.3 grams (9%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 110
2-hour PP (after meal): 115

I was a little bit hungry in the morning, but it seems like a habit rather than a real thing. It stopped again after my morning coffee and I was then again hungry before my lunch.

[Note: Dorota, hunger in the morning/slash before meals is a *good* thing. That means the ‘eat’ hormone (ghrelin) signals are getting through as they should. That’s how you know you should eat, and eat until you’re full. Most insulin resistant/over-fat folks no longer have normal eat/stop signaling and can honestly say “I’m never hungry” as if it were a good thing. It’s not.]

I ate my meal with ease and pleasure today as it was really exquisite. I felt full and satisfied. My meter seems to be saying that my insulin is really lazy and it doesn’t seem like I’m ready for rice yet. I hope to see some better results there in a few weeks.

[Note: The high PP readings don’t indicate lazy insulin, they indicate insulin resistance – that is, your muscle cells are ‘resisting’ insulin’s message to open the door and let the energy (and insulin) in. As you become less insulin resistant and more insulin sensitive on Protocol, that will change. :)]

Protocol Round 1, Week 1, Day 4 – 12/12

Weight: 206.6 = down 1.3 pounds

Ketostix: small

Meal:
– 1 T butter
– .75 T goose fat
– 8 oz swiss chard
– 5 oz green beans
– 13 oz pork chop, lean and fat eaten, bone-in
– 1 oz sweet potato, weighed raw

Fitday stats:
– Calories: 772
– Fat: 51.6 grams (60%)
– Protein: 61.2 grams (32%)
– Carbs: 15.8 grams (8%)

Blood Glucose:
Fasting: 68
1-hour PP (after meal): 77
2-hour PP (after meal): 98

My pants are getting loose! I believe this is mostly water, but it’s good to have pants that actually fit well instead of fighting to close the zipper. I also feel very warm. Yesterday I wasn’t even able to have gloves on outside as it was too warm for me. What a change compared to this time last year.

[Note: Dorota – what a great feeling! Yes, most of your loss this week is water, but not all. You are also losing fat, as your measurements on Monday will show. :)]

Protocol Round 1, Week 1, Day 5 – 12/13

Weight: 207 = up .4 pounds

Ketostix: moderate

Meal:
– 1 oz goat cheese
– 3 oz oyster mushrooms, raw
– 2 large eggs
– 8 oz chicken liver, raw
– 8 oz broccoli
– 6 oz kohlrabi, raw
– 1.5 T lard
– 2 oz white potato with skin

Fitday stats:
– Calories: 809
– Fat: 49.9 grams (55%)
– Protein: 64.3 grams (32%)
– Carbs: 25.7 grams (13%)

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 98
2-hour PP (after meal): 103

The chopped liver with mushrooms and mustard I ate today was fantastic. Eating liver twice a week won’t be a problem anymore for me. I was hungry before my meal. I now  drink much less coffee, which is a big shock and I also have more energy for everyday activities.

Protocol Round 1, Week 1, Day 6 – 12/14

Weight: 206.6 = down .4 pound

Ketostix: moderate

Meal:
– 1.5 T butter
– 1.5 T goose fat
– 2 oz sweet potato with skin
– 8 oz kale
– 9 oz salmon
– 7 oz chicory

Fitday stats:
Calories: 791
Fat: 51.6 grams (59%)
Protein: 60.2 grams (30%)
Carbs: 21.4 grams (11%)

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 104

I woke up with good energy for a trip, as on Saturday we traveled to famous city of Aachen. I needed just a bit of preparation to eat Protocol food during the day. It tasted fabulous. I still feel so full before finishing my meal that the last few bits are a bit of a fight but I ate everything and stayed satisfied, which kept me from eating all the sweets the city is famous for. The smell still makes me want to try it, but as I feel full it’s much easier to stick to Protocol.

Protocol Round 1, Week 1, Day 7 – 12/15

Weight: 206.8 = up .2 pound

Ketostix: moderate

Meal:
– 8 oz beef
– 1.5 T lard
– 2 oz white potatoes with skin
– 1 T crème fraiche
– 8 oz spinach
– 6 oz kohlrabi
– 0.35 oz Parmigiano cheese

Fitday stats:
Calories: 812
Fat: 53.9 grams (60%)
Protein: 61.9 grams (30%)
Carbs: 19.9 grams (10%)

It was a good day. I felt very warm despite taking long walks in the cold weather. I am alert in the morning and during the day, which is unusual for me.

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 103
2-hour PP (after meal): 98

Protocol Round 1, Week 2, Day 1 – 12/16

Measurements:
Bust: 42.5″ = no change
Waist: 37.5” = down 1.5”
Hips: 48.5″  = no change

Weight: 206.8 = no change

Ketostix: moderate

Meal:
– 12 oz chicken thighs
– .5 T butter
– 8 oz broccoli
– 5 oz green beans
– 2 large eggs
– .5 T goose fat
– 2 oz carrots

Fitday stats:
Calories: 757
Fat: 50 grams (59%)
Protein: 60.5 grams (32%)
Carbs: 16.3 grams (9%)

Blood Glucose:
Fasting: 73
1-hour PP (after meal): 98
2-hour PP (after meal): 90

I was very hungry around noon as I started food preparation later than usual. The meal was very tasty and I was able to finish it with ease. I have good energy levels and am willing to move more. And I lost a whole inch and a half from around my waist!

Protocol Round 1, Week 2, Day 2 – 12/17

Weight: 205.7 = down 1.1 pounds

Ketostix: moderate

Meal:
– 3 oz oyster mushrooms
– 8 oz chicken liver
– 1 T lard
– 1.5 oz white potato
– 2 large eggs
– 8 oz Swiss chard
– 17 oz bok choy
– 1.5 T butter

Fitday stats:
Calories: 791
Fat: 51.4 grams (59%)
Protein: 59.4 grams (30%)
Carbs: 22.7 grams (11%)

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 79
2-hour PP (after meal): 91

It was easier to eat the liver and it’s taking me less and less time to prepare all my food. In the morning I felt very awake (always surprising for me) and then I was hungry before eating, which is correct according to SugarFree. Now, five hours after my meal, I’m still satisfied and full. I’m also thinner; it’s visible on my clothes. And because I’m happy I started Protocol, I’m behaving differently – less guilt – more fun. 😉

Protocol Round 1, Week 2, Day 3 – 12/18

Weight: 203.9 = down 1.8 pounds

Ketostix: moderate

Meal:
– 9 oz shrimp
– 3 oz green peas
– 1 T crème fraiche
– 8 oz spinach
– .35 oz Parmigiano cheese
– 12 oz fennel bulb
– 2 T lard
– 1 T butter

Fitday stats:
Calories: 788
Fat: 50.1 grams (57%)
Protein: 62.8 grams (32%)
Carbs: 21.5 grams (11%)

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 86
2-hour PP (after meal): 91

I had another delicious meal and didn’t have a blood spike, which made me even happier. The fennel and peas tasted much sweeter than they used to, and I enjoyed eating my spinach as well. My energy levels are okay. I was very happy to see another drop on the scale and my tummy looks much better than it did two weeks ago. I’m looking forward to starting Maintenance on Monday.

Protocol Round 1, Week 2, Day 4 – 12/19

Weight: 203.7 = down .2 pound

Ketostix: large

Meal:
– 1 T butter
– .75 T goose fat
– 13 oz pork chop
– 2 oz sweet potato
– 8 oz kale
– 5 oz green beans

Fitday stats:
Calories: 797
Fat: 51.6 grams (58%)
Protein: 61.6 grams (31%)
Carbs: 21.5 grams (11%)

Blood Glucose:
Fasting: 68
1-hour PP (after meal): 95
2-hour PP (after meal): 91

I really enjoyed my meal today and it wasn’t hard to finish it. I keep noticing that my taste buds are getting more and more sensitive, so the vegetables taste even better than before. I felt warm and in a positive mood all day. I was also very happy to see that my 2-hr PP was lower than the 1-hr. 

Protocol Round 1, Week 2, Day 5 – 12/20

Weight: 201.7 = down 2 pounds

Ketostix: moderate

Meal:
– 3 oz oyster mushrooms
– 8 oz chicken liver
– 1 T lard
– 1.5 oz white potato
– 2 large eggs
– 1.5 T butter
– 4 oz Romaine salad hearts
– 8 oz broccoli
– 7 oz chicory

Fitday stats:
Calories: 805
Fat: 51.6 grams (58%)
Protein: 60.5 grams (30%)
Carbs: 24.6 grams (12%)

Blood Glucose:
Fasting: 73
1-hour PP (after meal): 93
2-hour PP (after meal): 80

It was a good day. I felt hungry before lunch as always, but the rest of the day I felt fine. Eating liver is less and less of a problem. My energy levels are stable, I feel positive and calm. I’m happy to see my blood sugar levels are improving a bit after just 2 weeks. I still have a long way to go, but these small improvements are very rewarding.

Protocol Round 1, Week 2, Day 6 – 12/21

Weight: 203.5 = up 1.8 pounds

Ketostix: moderate

Meal:
– 1 T butter
– 8 oz Swiss chard
– 1 oz spaghetti cooked
– 8 oz beet greens
– 9 oz beef steak
– .75 T duck fat

Fitday stats:
Calories: 780
Fat: 51.4 grams (60%)
Protein: 60.8 grams (31%)
Carbs: 18.5 grams (9%)

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 98
2-hour PP (after meal): 89

I’m now feeling even warmer. I love it. It is also much easier and faster for me to organize my meals and reports, which is important as in two weeks I will return to my normal routine and must be able to prepare my food in time.

Protocol Round 1, Week 2, Day 7 – 12/22

Weight: 202.6 = down .9 pound

Ketostix: moderate

Meal:
– 8 oz spinach
– .7 Parmigiano cheese
– 6 oz kohlrabi
– 12 oz chicken thigh
– 1 T goose fat
– 1 egg
– 1 oz potato
– 1 oz tomato

Fitday stats:
Calories: 772
Fat: 51.2 grams (60%)
Protein: 61.2 grams (31%)
Carbs: 16.5 grams (9%)

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 95
2-hour PP (after meal): 90

I had incredible energy today. Just after rising for the day I started doing stuff in my house and just couldn’t stop. My cat and my husband were both scared as hell. 😉  My meal tasted so good I couldn’t imagine wanting to eat anything else. I’ve always been afraid that eating healthy would mean deprivation. I could never imagine my saying I love spinach – and it’s coming again in three days – yay! Good bye Protocol, hello Maintenance!  😉

Protocol Round 1, Week 1, Day 1 – 12/23

Weight: 202.2 = down .4 pound

Measurements:
Bust: 42.5″ = no change
Waist: 36.5” = down 1”
Hips: 47.5″  = down 1”

Lost from other areas = down 1″

Ketostix: large

Blood Glucose:
Fasting: 70
1-hour PP (after meal): 77
2-hour PP (after meal): 84

It took two hours to eat my Maintenance menu. It tasted great, but the amount felt overwhelming. But as in the case of other Participants, I’ll soon increase my capacity for so much food. I felt happy to add all that fat to my veggies.

Maintenance Round 1, Week 1, Day 2 – 12/24

Weight: 202.8 = up .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 76
2-hour PP (after meal): 101

It was a great day since I could eat a delicious dinner with my family, which consisted of mostly meat and fat! I added even more fat to it, since I brought my heavy cream to the restaurant and it made my day. 😉  The broth with added cream was amazing. I was also happy to see that despite some possible additions to meat or sauce the kitchen may have made my blood sugar stayed within tolerable levels.

[Note: Dorota, your PP’s were great! And now you know that eating out will never be a problem. :)]

Maintenance Round 1, Week 1, Day 3 – 12/25

Weight: 203.9 = up 1.1 pounds

Ketostix: large

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 92

SugarFree’s Normandy Chicken rules. 🙂 My whole family was amazed with it so I have only one additional portion left for next week instead of the three I planned. I could have eaten much more of such a delicious dish. I don’t believe there can be something like “too much” of Normandy Chicken.

Maintenance Round 1, Week 1, Day 4 – 12/26

Weight: 203.5 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 91
2-hour PP (after meal): 92

Great day. I was a bit hungry before the meal and curious about the new Maintenance version of chopped liver. Delicious! This recipe was immediately added to the list of foods I enjoy eating. After the meal we went cycling – 12.5 miles. The trip showed off how good this way of eating is. Previously on trips like these (when I ate much more sugar and carbs), I would always need to stop mid-way to eat something because my legs were shaky and I felt dizzy. This time nothing like that was even close to happening. The well-balanced lunch with all the fat gave me warmth and energy, and my muscles kept really good speed without getting weak. I enjoyed the trip very much and I’m looking forward to summer!

Maintenance Round 1, Week 1, Day 5 – 12/27

Weight: 203.9 = up .4 pound

Ketostix: large

Blood Glucose:
Fasting: 69
1-hour PP (after meal): 107
2-hour PP (after meal): 74

Maintenance Round 1, Week 1, Day 6 – 12/28

Weight: 203.9 = no change

Ketostix: large

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 82
2-hour PP (after meal): 86

Today it was much easier for me to eat my liver and I was even happier to see my PP readings. I had lots of positive energy and had great fun during the day with my family. I was not hungry and I’m sleeping really well. My hands and feet are warm, which is unusual for me and very pleasant.

Maintenance Round 1, Week 1, Day 7 – 12/29

Weight: 205 = up 1.1 pounds

Ketostix: large

Blood Glucose:
Fasting: 69
1-hour PP (after meal): 96
2-hour PP (after meal): 91

My meal was exquisite and my family is getting more and more into eating all these delicious meals with me. I loved the taste of the beef I would never have prepared this way before, and I can’t wait for next week to eat it again.

Maintenance Round 1, Week 2, Day 1 – 12/30

Weight: 205.7 = up .7 pound

Measurements:
Bust: 43.5″ = up 1″
Waist: 37.5” = up 1″
Hips: 47.5″ = no change

Lost from other areas = down .5″

Ketostix: small

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 88
2-hour PP (after meal): 78

I was very happy to see today’s PP’s as I ate lots of carbs. Good news for me. People are noticing that my face is thinner. I can see it in the mirror, too. TOM is here, and I feel I am retaining water.

[Note: You are retaining water, both from TOM and because you have lost so much fat that your brain has replaced that fat with water in those cells, to try to keep them from getting so thin they die. You lost fat this week, too, but can’t see it on the measuring tape because you are bloated. All should settle down nicely by next Monday’s measurements. Great blood sugars, too! Well done. :)]

Maintenance Round 1, Week 2, Day 2 – 12/31

Weight: 203.9 = down 1.8 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 83
2-hour PP (after meal): 92

I was hungry in the morning, but knowing I’d be eating Normandy Chicken kept me happy and excited. Now it’s time to get ready for New Year’s Eve. 🙂 All the best to all of you!

[And A HAPPY & HEALTHY NEW YEAR TO YOU!]

Maintenance Round 1, Week 2, Day 3 – 1/1

Weight: 203.9 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 96
2-hour PP (after meal): 85

The first day of the year was marked by a TOM related migraine. I slept late, ate my meal and slept till the end of the day.

Maintenance Round 1, Week 2, Day 4 – 1/2

Weight: 203.5 = down .4 pound

Ketostix: large

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 88
2-hour PP (after meal): 94

I was very happy to see that the blueberries didn’t destabilize my PP’s. I’ll gladly eat them once a week from now on. People believe I lost a lot of weight as my face looks different. This is a big pleasure.

Maintenance Round 1, Week 2, Day 5 – 1/3

Weight: 201.9 = down 1.5 pounds

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 98
2-hour PP (after meal): 95

I went shopping today and was able to buy a one size smaller pants — such a big pleasure.  I’m not at all hungry. I even enjoyed the liver again a bit more. Good day for me!

[Note: Dorota, indeed it is, on two counts. First – you are shrinking. Second – you are shrinking while eating a boatload of calories and fat, instead of regaining anything you lost while on Phase 1; proof once again that Calories In, Calories Out is a ridiculous theory that doesn’t work anywhere but on paper. :D]

Maintenance Round 1, Week 2, Day 6 – 1/4

Weight: 203.9 = up 2 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 76
2-hour PP (after meal): 88

Today I prepared my meals for the whole next week as I’m back to office on Monday. It went quite well – I was surprised that it doesn’t take much time to eat healthy for a week. My husband loves Maintenance meals. He said that my homemade tzatziki sauce is better than ice cream and a hundred times better that the one I bought in the store before. SugarFree, thank you for pointing me in the right direction with that. 🙂

Maintenance Round 1, Week 2, Day 7 – 1/5

Weight: 203.9 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 101
2-hour PP (after meal): 105

I’m not sure what to think about my blood sugars. I assume 2.5 oz. pasta was a bit too much for me. I loved my meal today and could have eaten a bit more. I’m not hungry, just pointing out that it is much easier for me to eat the beef and pork than liver and salmon for now. I’m working on it though – I review potential recipes every day. I also started reading the book Fat: An Appreciation of a Misunderstood Ingredient and I’m getting more and more excited about going to France this year and to shop for great fat. 😀

Maintenance Round 1, Week 3, Day 1 – 1/6

Weight: 203.9 = no change

Measurements:
Bust: 41.5″ = down 2″
Waist: 36.5” = down 1″
Hips: 47.0″ = down .5”

Lost from other areas = down 1″

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 94
2-hour PP (after meal): 88

My meal was delicious and I could have eaten much more of it. 🙂 It’s my first day with a normal working routine, but as I was well prepared it went fine. I also remembered how I had to wear gloves to the office last January because my hands were freezing. Today I’m wearing a short sleeve blouse and feel really warm. I’m even trying to open a few windows here and there. This part of Protocol alone will never cease to amaze me. I was a bit hungry in the evening. Nothing a cup of tea wouldn’t solve, though.

Maintenance Round 1, Week 3, Day 2 – 1/7

Weight: 204.4 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 91
2-hour PP (after meal): 92

As always on Normandy Chicken day I felt I could eat much more of it. 🙂 This was another good day. I’m in the office feeling alert, and happy that I started the new year a few leaps before my colleagues, who are just beginning the typical “New Year Resolution” diets. I’m so happy I’m not joining them this year.

Maintenance Round 1, Week 3, Day 3 – 1/8

Weight: 202.2 = down 2.2 pounds

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 103
2-hour PP (after meal): 108

Today I had liver and was surprised to be able to eat it all in less than 20 minutes instead of the usual 50-70. I wasn’t even feeling stuffed as I have before with liver. It’s hard to believe, but I could have eaten even a bit more. I hope I won’t be hungry in the evening, as I did yesterday. Is it a sign that my metabolism sped up a bit and these calories I’m eating stopped being such a big deal for my body? I’m also a little bit worried about my sugar levels.

[Note: Although your sugars were slightly elevated today, they’ve been great (low AND stable) for some time. And yes, eating faster and being hungry after eating a high-calorie Maintenance meal means that your metabolism is really revving up and requiring more energy. Next M. round we’ll increase it. You should start seeing an increase in your energy levels soon, which is another sign of a faster metabolism. Yay! :D]

Maintenance Round 1, Week 3, Day 4 – 1/9

Weight: 202.8 = up .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 93
2-hour PP (after meal): 98

I have loads of energy, which is a really big surprise. I come from work and instead of just lying down I clean or cook or just play with the cat, as I don’t feel dead tired! It’s a big change and a big pleasure.

Maintenance Round 1, Week 3, Day 5 – 1/10

Weight: 203.7 = up .9 pound

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 84
2-hour PP (after meal): 93

I feel great after a whole week of work and Maintenance. I had everything prepared with the menu for the whole week printed on my freezer, so it was very easy for me to pack my stuff in the morning and eat it during lunch at work. It doesn’t take me longer than 15-25 minutes to finish my meals, which is also a big improvement.

Maintenance Round 1, Week 3, Day 6 – 1/11

Weight: 203 = down .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 84
2-hour PP (after meal): 93

Saturday is now cooking day in our house. I was very happy to wake up AGAIN with lots of energy. That makes all the cooking much easier. Always being tired had challenged my cooking plans in the past and I would end up eating junk, but not today. I roasted loads of green veggies for the next days. Sebastian does not want to eat anything other than what I eat, which gives me additional motivation to cook even better. 🙂

Maintenance Round 1, Week 3, Day 7 – 1/12

Weight: 204.6 = up 1.5 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 88
2-hour PP (after meal): 83

Unfortunately I had to work during the weekend and I was very stressed. I slept much less as I was on-duty and today I was grumpy and very hungry. I was able to stick to the plan though and I’m happy about that. I still have two of such weekends scheduled for January and I hope they will be the last for this year as I’m not handling them well.

Maintenance Round 1, Week 4, Day 1 – 1/13

Weight: 202.8 = down 1.8 pounds

Measurements:
Bust: 40.75″ = down .75″
Waist: 36.3” = down .2″
Hips: 47″ = no change

Lost from other areas = down .2″

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 99
2-hour PP (after meal): 97

I found a new way of eating salmon – I make rolls with smoked salmon, cream, spices, nuts and veggies of the day mixed and I love it. It was a big pleasure to eat. I’m a bit less energetic and sleepy but this is due to the working during the night and not having any proper rest on the weekend. I’m going to get more sleep today to recover. I’m happy to see the blood sugar relatively stable despite significant amount of carrot eaten. I’m looking forward with big hopes to my “chocolate exam” later this week.

Maintenance Round 1, Week 4, Day 2 – 1/14

Weight: 202.4 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 83
2-hour PP (after meal): 93

I like to see my weight being so stable despite all those cups of cream and lard I’ve eaten during the last three weeks. I found great ways of preparing my food and each passing week has made me better satisfied and well-nourished. And with this way of eating my teeth have vastly improved – it’s not such a big a deal now to floss after all my meals – another reason for feeling guilty gone ;).

[Note: Dorota, not only has your weight been stable (you’ve gained none, after almost a month of eating lots of calories and fat daily) — you’ve actually become slimmer. Since your first day of Maintenance, you’ve lost 1.75 inches on your bust, .2 inches on your waist, and half an inch off your hips. With the fat lost from ‘other’ areas, that’s nearly four inches of fat gone, never to return! So much for Calories In, Calories Out. :)]

Maintenance Round 1, Week 4, Day 3 – 1/15

Weight: 203.5 = up 1.1 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 92
2-hour PP (after meal): 96

I really am amazed with how many vegetables I eat every day. I believe they are thinking really hard in my grocery store why and where have all the green veggies gone. 🙂 We sometimes take all the Swiss chard there is, all the bok choy, broccoli, kale and spinach as well. They often need a few days to restock, as it is unusual for them to sell all of it in one hour.

Maintenance Round 1, Week 4, Day 4 – 1/16

Weight: 201.7 = down 1.8 pounds

Ketostix: small

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 101
2-hour PP (after meal): 95

This was definitely a very bad, no good day. Missing veggies, burned fat – you name it. I will have to recalculate what I really ate today.

[Note: I’m sorry you had such a bad day, Dorota. But look – another two pounds gone (on Maintenance!), and you’re now less than two pounds away from Onederland. :)]

Maintenance Round 1, Week 4, Day 5 – 1/17

Weight: 202.4 = up .7 pound

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 93
2-hour PP (after meal): 87

I was happy to see no spike after my first meal with chocolate. 🙂 I feel great with lots of energy! Thank you, SugarFree, for helping me have a fantastic four weeks on Maintenance!

Maintenance Round 1, Week 4, Day 6 – 1/18

Weight: 201.7 = down .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 80
2-hour PP (after meal): 88

I don’t have to work much during the weekend so I feel much better. My pork was again the highlight of the day. Another super thing was to find my top Polish specialty – salted cucumbers (or cucumbers in brine). It’s one of our national specialties and I was happy to see this exceptional delivery to my store in Germany. It’s the only type of cucumbers in jars not filled with sugar.

[Note: Here we call them Naturally Fermented pickles (made only with salt; no vinegar), and I make them every summer because they are easy to do, taste delicious and are very good for you. My tip: Put several grape leaves and a small piece of horse-radish in the jar. Keeps the pickles super crunchy for as long as they last. Which is never long enough. :)]

Maintenance Round 1, Week 4, Day 7 – 1/19

Weight: 202.2 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 93
2-hour PP (after meal): 99

I had great energy today. I notice it that I really smile much more. This is especially noticeable in the mornings where I used to look more like the famous Grumpy Cat. Now Sebastian and I do often joke in the morning and have good laugh about something. That was unheard of before. My poor cat is also chased in the morning as I’m in mood for playing – she isn’t. 🙂

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

Weight: 202.4 = up .2 pound —> Start of Maintenance 4 weeks ago: 202.2; no gain despite HUGE calories and fat consumed.

Measurements:
Bust: 40.75″ = no change  —> Start of Maintenance: 42.5″
Waist: 35.5” = down .8″  —> Start of Maintenance: 36.5″
Hips: 47″ = no change  —> Start of Maintenance: 47.5″

Ketostix: small

Meal:
– .4 oz goose fat
– 8 oz kale
– 8 oz smoked salmon
– 2 oz carrots
– .5 oz crème double
– 1 oz California avocado
– 9 oz artichoke hearts
– 6 oz green beans

Fitday stats:
Calories: 759
Fat: 49.3 grams (58%)
Protein: 60.4 grams (32%)
Carbs: 18.4 grams (10%)

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 88
2-hour PP (after meal): 100

I’m happy to start Round 2 of Protocol today. During the first round I lost ten pounds and many inches of fat and kept it off through Maintenance while eating really lots of calories and fat and delicious dishes. I’m looking forward to more losses as loose pants feel wonderful! Having more energy, happiness in life and at the same time no guilt every day – even better! My 2-hr PP’s are almost always higher than the 1-hr. Is this a big deal?

[Note: As you can see by the comparisons above, you’ve done really well on your first round of Maintenance. Your brain has totally accepted your new lower weight and fat set point, and will never again try to get you back to where you were when you began Protocol. The slightly higher 2-hr PP’s are indicative of Metabolic Syndrome XX, but it is too soon to know for sure. No reason to worry about it however, as Metformin will take care of it if you need it. :)]

Protocol Round 2, Week 1, Day 2 – 1/21

Weight: 202.2 = down .2 pound

Ketostix: small

Meal:
– 3.5 oz oyster mushrooms
– 8 oz chicken liver
– 1.4 oz potatoes
– 2 large eggs
– .6 oz duck fat
– .5 oz butter
– 8.5 oz asparagus
– 8 oz Swiss chard

Fitday stats:
Calories: 785
Fat: 50.2 grams (57%)
Protein: 60.3 grams (31%)
Carbs: 22.9 grams (12%)

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 98
2-hour PP (after meal): 95

I feel good and have stable energy levels.

Protocol Round 2, Week 1, Day 3 – 1/22

Weight: 199.3 = down 2.9 pounds

Ketostix: moderate

Meal:
– 15 oz chicken thigh
– .5 T goose fat
– 1 T butter
– 8 oz beet greens
– 8 oz spinach
– 2 oz sweet potato

Fitday stats:
Calories: 808
Fat: 52.8 grams (58%)
Protein: 61.9 grams (31%)
Carbs: 21.2 grams (11%)

Blood Glucose:
Fasting: 71
1-hour PP (after meal): 87
2-hour PP (after meal): 104

It’s very nice to see my weight below 200 pounds. I know I might still be over 200 in some later stage but not for long. I feel very good on Protocol – I’m not hungry in the late morning as much as I am on Maintenance which is nice. It’s also much easier to eat my entire meal with pleasure throughout. Unfortunately, TOM is here early, and I’m not happy to see a 2-hr PP above 100.

[Note: First – CONGRATULATIONS AND WELCOME TO ONEDERLAND! What a terrific achievement. 🙂 Yes, you may bounce up again, but it will be temporary. Second, TOM can raise PP’s slightly, so perhaps best to reduce starch carbs a bit for the next few days.]

Protocol Round 2, Week 1, Day 4 – 1/23

Weight: 200.6 = up 1.3 pounds

Ketostix: small

Meal:
– 10 oz shrimps frozen
– 8 oz Swiss chard
– 1 oz green peas
– 1 oz lard
– 6 oz fennel
– 1.5 T butter
– 1 T grated parmesan

Fitday stats:
Calories: 716
Fat: 49.1 grams (62%)
Protein: 57.2 grams (32%)
Carbs: 11.3 grams (6%)

Blood Glucose:
Fasting: 75
2-hour PP (after meal): 92

I left more than half of my fennel at home by mistake. I feel a bit sleepy today but this I attribute to yesterday’s travel that finished a bit late. Otherwise I’m fine and happy as I’m visiting friends and family tomorrow.

Protocol Round 2, Week 1, Day 5 – 1/24

Weight: 199.3 = down 1.3 pounds

Ketostix: moderate

Meal:
– 8 oz chicken liver
– 2 large eggs
– .6 oz duck fat
– .5 oz butter
– 18 oz bok choy
– 8 oz spinach
– 3.5 oz oyster mushrooms
– 1 oz sweet potato

Fitday stats:
Calories: 781
Fat: 49.9 grams (57%)
Protein: 59.8 grams (31%)
Carbs: 23.2 grams (12%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 82
2-hour PP (after meal): 92

I felt extremely hot today despite the temperatures dropping significantly – I love it. My energy levels are also great and I hope this will be a fantastic weekend on my trip! I wish the same for you, fellow fat fighters!

Protocol Round 2, Week 1, Day 6 – 1/25

Meal:
– .5 oz crème double
– 1 oz potatoes
– 10 oz pork roasts
– .5 oz lard
– 15.9 oz green beans
– 8 oz broccoli

Fitday stats:
Calories: 837
Fat: 54.8 grams (58%)
Protein: 70.3 grams (34%)
Carbs: 15.7 grams (8%)

Blood Glucose:
Fasting: 71
1-hour PP (after meal): 100
2-hour PP (after meal): 100

Saturday was a hectic day with little sleep, lots of stress, liters of coffee. I felt very hungry as I worked late, and stressed. It wasn’t entirely spoiled for my dad as he got the brilliant pork roasts I prepared.

Protocol Round 2, Week 1, Day 7 – 1/26

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 83
2-hour PP (after meal): 102

Even less sleep, more coffee, stress and hunger. Luckily, this was the last phase of an important migration of servers and should be the last weekend of this kind this year.

Protocol Round 2, Week 2, Day 1 – 1/27

Weight: 197.3 = down 1.1 pounds

Measurements:
Bust: 40.75″ = down .75”
Waist: 35.5” = no change
Hips: 46.5″ = down .5”

Lost from other areas = down 1″

Ketostix: small

Meal:
– 3.5 oz mushrooms
– 8 oz chicken liver
– 1.4 oz potatoes
– 2 large eggs
– .6 oz duck fat
– .5 oz butter
– 8 oz Swiss chard
– 12 oz fennel bulb

Fitday stats:
Calories: 779
Fat: 50.5 grams (59%)
Protein: 57.4 grams (29%)
Carbs: 23.6 grams (12%)

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 87
2-hour PP (after meal): 97

I’m happy to see my weight below 90 kilograms; very motivating thing after the stressful weekend. I’m happy to be home – I had the chance to stay in and get some sleep, so tomorrow I’m fully back to my work routine and hoping to get my high (my new normal) energy back. Yay!

Protocol Round 2, Week 2, Day 2 – 1/28

Weight: 196.2 = down 1.1 pounds

Ketostix: small

Meal:
– .5 oz goose fat
– 8 oz kale
– 9 oz fresh salmon
– 2 oz carrots
– .5 oz crème double
– 1 oz California avocado
– 8 oz kohlrabi
– .5 oz butter

Fitday stats:
Calories: 796
Fat: 51.6 grams (59%)
Protein: 60.5 grams (30%)
Carbs: 22.4 grams (11%)

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 99
2-hour PP (after meal): 99

I’m happy to see my weight dropping. My wedding ring is on its way to being lost, as it’s now very loose on my finger. I’m feeling warm, not hungry and having good energy.

Protocol Round 2, Week 2, Day 3 – 1/29

Weight: 198 = up 1.8 pounds

Ketostix: small

Meal:
– 15 oz chicken thigh
– 8 oz beet greens
– 8 oz spinach
– 2 oz sweet potato
– 1 T butter
– .5 T duck fat

Fitday stats:
Calories: 808
Fat: 52.8 grams (58%)
Protein: 61.9 grams (31%)
Carbs: 21.2 grams (11%)

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 95
2-hour PP (after meal): 99

I was amazed by how great my food tasted. It’s a huge difference to what I used to feel and taste after consuming lots of processed food. It really deprives you of the pleasure of eating. All those additives disguise or kill the true taste of stuff. I feel energetic, hungry only before my meal, but not hungry later during the day.

[Note: One of the joys of Protocol is recovering the ability to taste real food again.

The processed food industry has scientifically designed their products to plug into certain taste receptors on the tongue to block many areas that might inform the brain that real food/calories are being consumed, because the brain normally tracks this from the first bite and floods you with a “stop eating” hormone when you’ve had enough. They also target other ‘pleasure receptor’ taste buds that make you continue to eat and eat long after you would otherwise be satiated, like rats who keep hitting a button for their nutritionally empty ‘treat’, while starving to death from lack of real food. People may not be able to see the walls that surround them, but from the Food-Like Substance producers point of view, we’re all in their maze nevertheless.]

Protocol Round 2, Week 2, Day 4 – 1/30

Weight: 197.1 = down .9 pound

Ketostix: moderate

Meal:
– 8 oz chicken liver
– 2 large eggs
– .6 oz duck fat
– .5 oz butter
– 3.5 oz oyster mushrooms
– 2 oz white potatoes
– 16 oz chicory
– 8 oz broccoli

Fitday stats:
Calories: 826
Fat: 50 grams (55%)
Protein: 60.1 grams (29%)
Carbs: 33.8 grams (16%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 116
2-hour PP (after meal): 101

I feel warm, happy and well fed. But why was my 1-hr PP so high?

[Note: Since it wasn’t any of your veggies, and it’s unlikely to be the potato (though you’ve only eaten that much on Maintenance, with a lot more fat) — a reading that high looks like either hidden sugar, in a new spice blend perhaps, or a cream/shampoo/? containing cortisone, or a new supplement. Or that you did some physical activity before taking your PP. Or even that you might not have washed your hands thoroughly beforehand. Time to put on your Detective Hat to find out. :)]

Protocol Round 2, Week 2, Day 5 – 1/31

Weight: 195.8 = down 1.3 pounds

Ketostix: small

Meal:
– 10 oz shrimp
– 8 oz Swiss chard
– 2 oz green peas
– 1 oz lard
– 1.5 T butter
– 1 T grated parmesan
– 12 oz fennel bulb

Fitday stats:
Calories: 763
Fat: 49.6 grams (59%)
Protein: 59.9 grams (31%)
Carbs: 19.2 grams (10%)

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 90
2-hour PP (after meal): 96

You were right, SugarFree – it was the mouthwash that made my sugar levels so high yesterday, after I accidentally swallowed some. I tossed it out immediately and I’m looking for a new version without alcohol and sugar. I’d have never believed this could influence my blood sugars so significantly. I feel very good today, and am looking forward to my Maintenance Round 2 on Monday.

Protocol Round 2, Week 2, Day 6 – 2/1

Weight: 196 = up .2 pound

Ketostix: small

Meal:
– 1.5 oz crème double
– 1 oz lard
– 8 oz broccoli
– 9 oz meat
– 20 oz bok choy
– 2 oz sweet potato

Fitday stats:
Calories: 847
Fat: 54.4 grams (58%)
Protein: 66.6 grams (31%)
Carbs: 22.7 grams (11%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 94
2-hour PP (after meal): 95

Protocol Round 2, Week 2, Day 7 – 2/2

Weight: 194.7 = down 1.3 pounds

Ketostix: moderate

Meal:
– .5 oz crème double
– 2 oz potatoes
– 10 oz pork roast
– .4 oz lard
– 8 oz kale
– 8 oz artichoke hearts

Fitday stats:
Calories: 787
Fat: 50.7 grams (58%)
Protein: 62.5 grams (32%)
Carbs: 20.2 grams (10%)

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 86
2-hour PP (after meal): 92

Maintenance Round 2, Week 1, Day 1 – 2/3

Weight: 194.4 = down .2 pound

Measurements:
Bust: 39.75″ = down 1”
Waist: 34.5” = down 1”
Hips: 46.5″ = no change

Lost from other areas = down 3″

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal):  81
2-hour PP (after meal): 87

I was happy to see additional losses in my inches, as well as two days of my scale showing less weight. As SugarFree said, I need to change to smaller clothes, as the ones I started with are too big, and it’s time to wear clothes that fit. She told me I’ll never need the big clothes again. It feels great, especially after eating Chicken Normandy today. Fat rules!

[Note: This is a big day for you, Dorota. I am happy to tell you that just shy of two months since beginning Protocol, you have lost TWENTY POUNDS. And not only that, you have lost a full 10% OF YOUR TOTAL BODY WEIGHT – a goal most doctors wish their patients could achieve in an entire year. And not only that, you have lost SIXTEEN INCHES OF FAT! Congratulations! You have changed your life and your biological destiny for the better, and forever. Well done. 😀 I hope you and Sebastian plan a well-deserved celebration next weekend.]

Maintenance Round 2, Week 1, Day 2 – 2/4

Weight: 195.1 = up .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 98
2-hour PP (after meal): 97

Thanks for the encouragement and fantastic advice, SugarFree. I had another great day today! I wasn’t hungry during the morning or yesterday during the evening. I enjoyed my Maintenance version of chicken liver which I feel I’m getting better in preparing as well. I’m also looking forward to berries this week – I’ve missed them for the last two weeks. 🙂

Maintenance Round 2, Week 1, Day 3 – 2/5

Weight: 194.7 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 98
2-hour PP (after meal): 100

Maintenance Round 2, Week 1, Day 4 – 2/6

Weight: 197.3 = up 2.7 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 106
2-hour PP (after meal): 84

I feel really strange today – I’ve had the headache since the early morning. On the good side – my liver today tasted so good I even felt like eating more. 🙂

[Note: Dorota, I hope you feel better!]

Maintenance Round 2, Week 1, Day 5 – 2/7

Weight: 195.3 = down 2 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 97
2-hour PP (after meal): 96

I felt much better today and loved my blueberries in cream. I’m back to my normal energy levels. No headache and I’m looking forward to a great weekend! And yes, yes – I now consider liver a tasty food, and not a problem to eat.

Maintenance Round 2, Week 1, Day 6 – 2/8

Weight: 194.9 = down .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 96
2-hour PP (after meal): 99

We made a trip today to find some good source of Crème Fraiche – we need to look a bit further as farmers here rather tend to leave all the cream in the milk for cheese production and they don’t sell cream separately. Apart from that I felt happy, nourished and warm.

Maintenance Round 2, Week 1, Day 7 – 2/9

Weight: 195.1 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 99
2-hour PP (after meal): 98

We cooked a lot of great food for the week.

Maintenance Round 2, Week 2, Day 1 – 2/10

Weight: 195.8 = up .7 pound

Measurements:
Bust: 40.75″ = up 1”
Waist: 34.5” = no change
Hips: 46.5″ = no change

Other areas = gained .5″

Ketostix: moderate

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 103
2-hour PP (after meal): 95

I hope to be fully back to normal tomorrow.

Maintenance Round 2, Week 2, Day 2 – 2/11

Weight: 196.2 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 93
2-hour PP (after meal): 99

I slept yesterday, and now I’m back on track.

Maintenance Round 2, Week 2, Day 3 – 2/12

Weight: 197.1 = up .9 pound

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 104
2-hour PP (after meal): 106

Despite the fact that the brioche I made (with the recipe SugarFree sent me) wasn’t fully risen, it was absolutely delicious with my chopped liver!

Maintenance Round 2, Week 2, Day 4 – 2/13

Weight: 195.6 = down 1.5 pounds

Ketostix: small

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 88
2-hour PP (after meal): 80

It’s already late evening here and I feel absolutely no signs of hunger! Thanks for adjusting my calorie intake, SugarFree, it’s working great!

Maintenance Round 2, Week 2, Day 5 – 2/14

Weight: 196 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 93
2-hour PP (after meal): 99

I feel wonderful and can’t believe what’s happening with my body! 🙂 I ate the bigger portion of liver today plus all those veggies and I couldn’t believe this was the same portion (even bigger than the one) I had to fight to eat a month ago. I took my freezer bag out of the trash to check whether this I had eaten the right amount, because I couldn’t believe I ate all that liver so quickly. I finished it in no time and I feel great after my meal. Have a good weekend, Fellow Fat Fighters!

Maintenance Round 2, Week 2, Day 6 – 2/15

Weight: 196.4 = up .4 pound

Ketostix: moderate

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 90
2-hour PP (after meal): 92

A great day from the start – I woke up with lots of energy and went shopping for healthy food at farmer’s market. I barely made it back up the stairs with all the veggies, and then we cooked, and cooked, and cooked. I also bought the French butter D’Isigny recommended in the great cookbook Fat: The Appreciation of a Misunderstood Ingredient. This butter is amazing and my green beans with it on top was heavenly!

Maintenance Round 2, Week 2, Day 7 – 2/16

Weight: 196.7 = up .2 pound

Ketostix: moderate

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 95
2-hour PP (after meal): 97

Another very good day. I was able to get a good rest during the afternoon.

Maintenance Round 2, Week 3, Day 1 – 2/17

Weight: 196 = down .7 pound

Ketostix: moderate

Measurements:
Bust: 40.75″ = no change
Waist: 34.5” = no change
Hips: 46.5″ = no change

Lost from other areas = down 1″

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 102
2-hour PP (after meal): 97

I made a second batch of brioche this weekend. I just had some with butter and it tasted exquisite. I don’t feel stuffed despite eating unbelievable amounts of veggies and fat, which never fails to amaze me. When I walk out of the office kitchen with all that food, people look at me like I’m some crazy lady. Well , they’re not having chicken Normandy tomorrow. Who’s crazy now?

Maintenance Round 2, Week 3, Day 2 – 2/18

Weight: 197.8 = up 1.8 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 94
2-hour PP (after meal): 98

I gained a bit of water and have the headache but it’s nothing unusual for TOM. Apart from that everything is going very well.

Maintenance Round 2, Week 3, Day 3 – 2/19

Weight: 197.8 = no change

Ketostix: small

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 99
2-hour PP (after meal): 99

The liver was great – I ate it in no time! I feel like it’s too hot in the room so I keep opening the windows, which my colleagues keep closing all the time.

Maintenance Round 2, Week 3, Day 4 – 2/20

Weight: 197.8 = no change

Ketostix: trace

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 96
2-hour PP (after meal): 92

I’m so full of energy I can’t believe it’s real. Yesterday I was so happy about some work I was about to do, that my boss got suspicious. 🙂 I’m also very happy with not feeling tired all day long!

Maintenance Round 2, Week 3, Day 5 – 2/21

Weight: 197.3 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 105
2-hour PP (after meal): 101

Very stressful day at work and TOM are making me feel worse than usual. The highlight of the day was my delicious chopped liver. I can’t believe I’m eating it with such a passion. So to all Liver-eating Novices – don’t lose hope! I used to hate it, too. 🙂

Maintenance Round 2, Week 3, Day 6 – 2/22

Weight: 197.8 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 96
2-hour PP (after meal): 98

Emile Henry’s Flameware Stew Pot is officially my favorite piece of kitchen equipment. It’s beautiful, and cooking delicious dishes in it for friends and family is so easy! I love it! Thank you for brilliant advice, SugarFree.

[Note: Dorota, I’m happy you like it. My Emile Henry Flameware collection (I have the stew pot, the tagine and the tarte tatin, which I use for other things — as well as their pizza stone that you can CUT ON!) will probably outlive me, and are some of my most valuable possessions. I can put them directly on the gas stove to brown food, then into the oven or convection/microwave to finish. And no matter how much fond builds up, cleaning is just an hour’s soak and then a quick wash, as if nothing were ever cooked in it. Totally non-stick and made of clay, not teflon or chemicals. I save up for a year or two, and then buy another piece. Can’t help it – I’m addicted. :D]

Maintenance Round 2, Week 3, Day 7 – 2/23

Weight: 197.5 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 97
2-hour PP (after meal): 91

I felt very good during the day. We made a great trip to Neanderthal’s museum and I was in good mood and with good energy the whole day.

Maintenance Round 2, Week 4, Day 1 – 2/24

Weight: 197.1 = down .4 pound

Ketostix: small

Measurements:
Bust: 40.75″ = no change
Waist: 33.5” = down 1”
Hips: 46.5″ = no change

Other areas = no change

Blood Glucose:
Fasting: 77

I felt very energetic, happy, with good mood, joking and smiling a lot.

Maintenance Round 2, Week 4, Day 2 – 2/25

Weight: 197.8 = up .7 pound

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 102
2-hour PP (after meal): 95

I feel hotter and hotter every day. People are watching me suspiciously as I go outside with short sleeves, while everyone else is still in their winter coats. 🙂

Maintenance Round 2, Week 4, Day 3 – 2/26

Weight: 198.4 = up .7 pound

Ketostix: small

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 101
2-hour PP (after meal): 96

I’m having a fantastic day – my friend from Poland arrived and will spend the next 6 days with us. There is a huge carnival in Cologne starting tomorrow!

Maintenance Round 2, Week 4, Day 4 – 2/27

Weight: 197.8 = down .7 pound

Ketostix: small

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 85

I partied the whole day and felt super warm, which helped me wear my carnival Flower Power clothes.

Maintenance Round 2, Week 4, Day 4 – 2/27

Weight: 197.8 = down .7 pound

Ketostix: small

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 85
2-hour PP (after meal): 94

Maintenance Round 2, Week 4, Day 5 – 2/28

Weight: 197.8 = no change

Ketostix: small

Blood Glucose:
Fasting: 92

The party caught me off guard and I didn’t get back home to eat my planned meal and measure my sugar levels. I stayed on track though – I ate beef steak with extra butter and veggies.

Maintenance Round 2, Week 4, Day 6 – 3/1

Weight: 198 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 100
2-hour PP (after meal): 88

It’s very convenient for all-day partying to eat once per day! I easily survived all the events, and felt really warm even though I spent most of the time outside.

Maintenance Round 2, Week 4, Day 7 – 3/2

Weight: 197.3 = down .7 pound

Ketostix: small

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 94
2-hour PP (after meal): 92

A day of rest. I feel great and am happy to be back to my normal day routine.

Protocol Round 3, Week 1, Day 1 – 3/3

Weight: 197.8 = up .4 pound

Measurements:
Bust: 41.5″ = up .75″
Waist: 34” = up .5″
Hips: 46.5″ = no change

Other areas = up .75″

Ketostix: small

Meal:
– 3.5 oz mushrooms
– 8 oz chicken liver
– 1.5 oz potatoes
– 2 large eggs
– .6 oz duck fat
– .5 oz butter
– 8 oz broccoli
– 8 oz beet greens

Fitday stats:
Calories: 787
Fat: 50.2 grams (58%)
Protein: 60 grams (30%)
Carbs: 23.8 grams (12%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 82
2-hour PP (after meal): 80

I spent the whole day at the Cologne carnival. I ate late but during the day I felt warm and happy, and was easily able to take part in all the activities without the usual sugar/alcohol intake.

Protocol Round 3, Week 1, Day 2 – 3/4

Weight: 196.9 = down .9 pound

Ketostix: small

Meal:
– 16 oz chicken thigh
– 8 oz spinach
– 2 oz sweet potato
– .5 T butter
– .5 T duck fat
– 5 oz green beans

Fitday stats:
Calories: 798
Fat: 52.7 grams (59%)
Protein: 59.5 grams (30%)
Carbs: 21.5 grams (11%)

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 85
2-hour PP (after meal): 90

I’m happy to be in the Protocol phase again – and am looking forward to losing more fat.

Protocol Round 3, Week 1, Day 3 – 3/5

Weight: 195.3 = down 1.5 pounds

Ketostix: small

Meal:
– 8 oz salmon
– 20 oz bok choy
– 8 oz kale
– 2 oz brown rice
– .75 oz butter
– .75 oz duck fat

Fitday stats:
Calories: 805
Fat: 50.1 grams (56%)
Protein: 65.6 grams (33%)
Carbs: 23 grams (11%)

Blood Glucose:
Fasting: 66
1-hour PP (after meal): 97
2-hour PP (after meal): 105

I was a bit hungry in the evening and had a headache in the morning, but apart from that I feel okay. I’m a bit better with two ounces of rice, but not completely there yet. As SugarFree said – I need to keep trying, and keep challenging my body so that it learns again how to act properly in presence of carbohydrates.

Protocol Round 3, Week 1, Day 4 – 3/6

Weight: 194.9 = down .4 pound

Ketostix: small

Meal:
– 8 oz chicken liver
– 2 large eggs
– .5 oz duck fat
– .75 oz butter
– 3.5 oz oyster mushrooms
– 2 oz white potato
– 7 oz artichoke hearts
– 8 oz Swiss chard

Fitday stats:
Calories: 817
Fat: 53.3 grams (58%)
Protein: 58.7 grams (29%)
Carbs: 25.7 grams (13%)

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 97
2-hour PP (after meal): 96

Due to burning fat during the night, I feel so energetic in the morning my poor husband is forced to hide around the house. 🙂 Once awake, I immediately start joking, talking extensively and moving quite fast around our house.

Protocol Round 3, Week 1, Day 5 – 3/7

Weight: 194.9 = no change

Ketostix: moderate

Meal:
– 8 oz salmon
– .85 oz duck fat
– 1 oz creme double
– 8 oz spinach
– 8 oz beet greens
– 2 oz tomatoes
– 2 oz sweet potato

Fitday stats:
Calories: 769
Fat: 49.8 grams (58%)
Protein: 56 grams (29%)
Carbs: 24.3 grams (13%)

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 99
2-hour PP (after meal): 105

I’m quite happy with my sugar readings considering what I ate today. I had a great day and wish all of you the super weekend!

Protocol Round 3, Week 1, Day 6 – 3/8

Weight: 194.9 = no change

Ketostix: moderate

Meal:
– 9.5 oz chicory
– 8 oz broccoli
– 5 oz beef roast
– 1 oz spaghetti
– 2 large eggs
– .7 oz duck fat

Fitday stats:
Calories: 750
Fat: 54.7 grams (65%)
Protein: 44.5 grams (24%)
Carbs: 19.9 grams (11%)

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 95
2-hour PP (after meal): 86

I had lots of energy the whole day. It was fantastic!

Protocol Round 3, Week 1, Day 7 – 3/9

Weight: 194.4 = down .4 pound

Ketostix: moderate

Meal:
– 8 oz beet greens
– 2 oz sweet potato
– 8 oz spinach
– 8 oz pork steak
– .25 goose fat

Fitday stats:
Calories: 718
Fat: 50.2 grams (63%)
Protein: 45.4 grams (25%)
Carbs: 21.2 grams (12%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 89
2-hour PP (after meal): 92

It was the first really spring-like day here – I did spend three hours sunbathing my arms and face. 🙂 I felt warm, energetic and not hungry at all.

Protocol Round 3, Week 2, Day 1 – 3/10

Weight: 193.8 = down .7 pound

Measurements:
Bust: 41.5″ = 39.5” = down 2″
Waist: 34” = no change
Hips: 46.5″ = no change

Lost from other areas = down 2.25”

Ketostix: moderate

Meal:
– 8 oz salmon
– 8 oz kale
– 20 oz bok choy
– 2.5 oz potatoes
– .85 oz crème double
– .9 oz goose fat

Fitday stats:
Fat: 50 grams (58%)
Protein: 59.6 grams (31%)
Carbs: 21.9 grams (11%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal):  92
2-hour PP (after meal): 87

I was very happy to see the losses on the measuring tape today. I also tried on the trousers I used to keep for “better times” and they FIT! I’m proudly wearing them to work today.

Protocol Round 3, Week 2, Day 2 – 3/11

Weight: 193.8 = no change

Ketostix: moderate

Meal:
– 8 oz chicken liver
– 2 large eggs
– .6 oz duck fat
– .5 oz butter
– 3.5 oz oyster mushrooms
– 8 oz broccoli
– 8 oz beet greens

Fitday stats:
Calories: 757
Fat: 50.2 grams (60%)
Protein: 59.3 grams (31%)
Carbs: 17.1 grams (9%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 90
2-hour PP (after meal): 88

I feel well-fed, especially on the liver-days!

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

Weight: 194 = up .2 pound

Ketostix: moderate

Meal:
– 9.5 oz chicory
– 8 oz kale
– 2 oz potatoes
– 15 oz chicken thigh
– .25 oz duck fat
– .25 oz butter
– 1 oz sour cream

Fitday stats:
Calories: 806
Fat: 53.4 grams (60%)
Protein: 60.7 grams (30%)
Carbs: 20.6 grams (10%)

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 94
2-hour PP (after meal): 93

I felt hungrier before my lunch time today than I used to during the last few days. After the meal I feel okay.

[Note: This is a good sign of a recovering metabolism – but you can see that for yourself in your increased warmth and energy, and your slowly but surely decreasing frame. :)]

Protocol Round 3, Week 2, Day 4 – 3/13

Weight: 192.9 = down 1.1 pounds

Ketostix: moderate

Meal:
– 8 oz chicken liver
– 2 large eggs
– .65 oz duck fat
– .55 oz butter
– 3.5 oz oyster mushrooms
– 8 oz spinach
– 5 oz green beans
– 2 oz sweet potato

Fitday stats:
Calories: 820
Fat: 52.6 grams (58%)
Protein: 57.8 grams (28%)
Carbs: 28.8 grams (14%)

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 81
2-hour PP (after meal): 93

I was very happy to see the weight dropping by another bit! Good day for me – sun is shining, fat is being burned.

Protocol Round 3, Week 2, Day 5 – 3/14

Weight: 192.2 = down .7 pound

Ketostix: moderate

Meal:
– 9 oz salmon
– .75 oz crème double
– 1 oz goose fat
– 8 oz Swiss chard
– 6 oz kohlrabi
– 2 oz potatoes

Fitday stats:
Calories: 792
Fat: 52.6 grams (60%)
Protein: 59.5 grams (30%)
Carbs: 20.1 grams (10%)

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 95
2-hour PP (after meal): 100

It was a good day. I learned not to overcook my salmon and to use more salt. There are no meals on Protocol now that I don’t enjoy eating. Something impossible to achieve on any of those diet programs on the market.

Protocol Round 3, Week 2, Day 6 – 3/15

Weight: 191.6 = down .7 pound

Ketostix: moderate

Meal:
– 8 oz broccoli
– .5 oz duck fat
– 9 oz beef steak
– .4 oz butter
– 8 oz beet greens
– 2 oz sweet potato

Fitday stats:
Calories: 807
Fat: 53.5 grams (59%)
Protein: 60 grams (30%)
Carbs: 21.3 grams (11%)

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 94
2-hour PP (after meal): 101

TOM started and I’m not feeling very well.

Protocol Round 3, Week 2, Day 7 – 3/16

Weight: 192.2 = up .7 pound

Ketostix: moderate

Meal:
– 9.5 oz chicory
– 2 oz potato
– 15 oz chicken thigh
– .5 oz duck fat
– 1 oz sour cream
– 8 oz Swiss chard

Fitday stats:
Calories: 817
Fat: 54.7 grams (60%)
Protein: 60.6 grams (30%)
Carbs: 20.6 grams (10%)

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 102
2-hour PP (after meal): 97

I felt okay during the day, and hungry before my meal. After waking up I feel warm as expected – very nice change as I’ve said many times.

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

Weight: 192.7 = up .4 pound

Measurements:
Bust: 40” = up .5″
Waist: 33.5” = down .5”
Hips: 46” = down .5”

Other areas = no change

Ketostix: moderate

Meal:
– 2 oz sweet potato
– 8 oz broccoli
– 8 oz chicken liver
– 2 large eggs
– .65 oz duck fat
– .55 oz butter
– 3.5 oz oyster mushrooms
– 3.5 oz green beans
– 5 oz bok choy

Fitday stats:
Calories: 826
Fat: 52.8 grams (57%)
Protein: 59.3 grams (29%)
Carbs: 28.3 grams (14%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 100
2-hour PP (after meal): 96

It’s going to be a hectic week as I’m traveling till Thursday. I’m well prepared though; I’m bringing my Protocol food with me.

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

Ketostix: moderate

Meal:
– 10 oz chicory
– 8 oz kale
– 11 oz pork ham
– 2 oz potatoes

Fitday stats:
Calories: 843
Fat: 58.9 grams (63%)
Protein: 58.3 grams (28%)
Carbs: 19.9 grams (9%)

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 95
2-hour PP (after meal): 98

I was well prepared so the day went fine. I felt very good during the day.

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

Ketostix: small

Meal:
– 9 oz smoked salmon
– 8 oz spinach
– .7 oz duck fat
– .5 oz creme double
– 6 oz kohlrabi
– 2 oz sweet potato

Fitday stats:
Calories: 839
Fat: 56.5 grams (60%)
Protein: 60.1 grams (29%)
Carbs: 22.5 grams (11%)

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 98
2-hour PP (after meal): 100

Another good day of my travel.

Protocol Round 3, Week 3, Day 4 – 3/20

This wasn’t my best day. I rushed everywhere. The remainder of the food I brought with me went bad so I ordered some broth, beef and salad in a restaurant. I tasted some sugar in the salad so I only ate a little.

Protocol Round 3, Week 3, Day 5 – 3/21

Weight: 190.5 = down 2.2 pounds

Ketostix: small

Meal:
– 8 oz Swiss chard
– 6 oz kohlrabi
– 8 oz chicken liver
– 2 large eggs
– .7 oz duck fat
– .55 oz butter
– 4 oz oyster mushrooms

Fitday stats:
Calories: 833
Fat: 54.2 grams (59%)
Protein: 58.7 grams (28%)
Carbs: 27.7 grams (13%)

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 98
2-hour PP (after meal): 96

I am happy to be back home to my normal routine and good sugar-less food!

Protocol Round 3, Week 3, Day 6 – 3/22

Weight: 191.1 = up .7 pound

Ketostix: small

Meal:
– 8 oz broccoli
– .5 oz duck fat
– 10 oz beef steak
– .4 oz butter
– 8 oz beet greens
– 2 oz sweet potato

Fitday stats:
Calories: 860
Fat: 56.8 grams (59%)
Protein: 66 grams (31%)
Carbs: 21.3 grams (10%)

Blood Glucose:
Fasting: 75
1-hour PP (after meal):  96
2-hour PP (after meal): 94

It was a day of rest and happy family time. I was happy to eat my meal with my husband. I felt very warm and energetic.

Protocol Round 3, Week 3, Day 7 – 3/23

Weight: 190.7 = down .4 pound

Ketostix: small

Meal:
– 9 oz salmon
– .8 oz crème double
– 1 oz goose fat
– 8 oz Swiss chard
– 6 oz kohlrabi
– 2 oz potatoes

Fitday stats:
Calories: 797
Fat: 53.2 grams (60%)
Protein: 59.5 grams (30%)
Carbs: 20.1 grams (10%)

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 96
2-hour PP (after meal): 98

I was happy to be able to fit my meal with my travel plans, and that after my meal I wasn’t tempted to eat the deserts others had brought. I was fine enjoying my coffee. This wouldn’t be possible without a well-balanced meal.

Maintenance Round 3, Week 1, Day 1 – 3/24

Weight: 190.5 = down .2 pound

Measurements:
Bust: 40” = no change
Waist: 33.5” = no change
Hips: 45.5” = down .5”

Lost from other areas = down .5”

Ketostix: moderate

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 90
2-hour PP (after meal): 94

I’m very happy to be back on Maintenance with lots of fat. I wasn’t hungry till very late today, and fortunately I felt okay afterwards.

Maintenance Round 3, Week 1, Day 2 – 3/25

Weight: 191.8 = up 1.3 pounds

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 93
2-hour PP (after meal): 90

I enjoyed my Maintenance meal a lot. I feel a bit hungry now in the evening but this is my normal hour to sleep so it’s not a big deal. I’m going home tomorrow.

Maintenance Round 3, Week 1, Day 3 – 3/26

Weight: 191.4 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 88
2-hour PP (after meal): 92

Good to be back home. I’m not super happy about my traveling so much during the last few weeks. On the other hand I love traveling while eating once a day – it makes many things so much easier while being en route!

Maintenance Round 3, Week 1, Day 4 – 3/27

Weight: 192.7 = up 1.3 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 96
2-hour PP (after meal): 95

Hoping to get some rest and feel normal – full of energy – tomorrow.

Maintenance Round 3, Week 1, Day 5 – 3/28

Weight: 190.9 = down 1.8 pounds

Ketostix: small

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 93
2-hour PP (after meal): 90

I really enjoy being on Maintenance – I had a great meal today and even eating salmon is not the problem anymore. All food tastes great! I felt good during the day.

Maintenance Round 3, Week 1, Day 6 – 3/29

Weight: 192 = up 1.1 pounds

Ketostix: small

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 95
2-hour PP (after meal): 92

I felt wonderful and spend a lot of time sunbathing. Spring is finally there!

Maintenance Round 3, Week 1, Day 7 – 3/30

Weight: 192.5 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 92
2-hour PP (after meal): 89

Another day of good rest, beautiful sun and great meal.  I feel warm at all times so I can enjoy more sun as I wear much lighter clothes.  Sandals in March – my new personal best!

Maintenance Round 3, Week 2, Day 1 – 3/31

Weight: 192.5 = no change

Measurements:
Bust: 39” = down 1”
Waist: 33.5” = no change
Hips: 45.5” = no change

Lost from other areas = down 1”

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 94
2-hour PP (after meal): 91

I was happy to see another loss of inches. It’s visible on my clothes anyways, but  measurement day is always special to me. Looking forward to Chicken Normandy tomorrow.

Maintenance Round 3, Week 2, Day 2 – 4/1

Weight: 192.5 = no change

Ketostix: moderate

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 94
2-hour PP (after meal): 96

I had a very good day eating delicious Chicken Normandy. I’m looking forward to going to the gym tomorrow to prepare for my first exercise in months: Body By Science weight-lifting.

Maintenance Round 3, Week 2, Day 3 – 4/2

Weight: 193.1 = up .7 pound

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 101
2-hour PP (after meal): 102

I usually feel hungry around 9 but wasn’t today, and the rest of the day was normal. I feel warm, still not hungry and looking forward to my first BBS session.

Maintenance Round 3, Week 2, Day 4 – 4/3

Weight: 190.9 = down 2.2 pounds

Ketostix: small

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 85
2-hour PP (after meal): 95

Today I did my first BBS workout and was very happy to feel my muscles burning! I feel weak after the workout but this is to be expected.

Maintenance Round 3, Week 2, Day 5 – 4/4

Weight: 192 = up 1.1 pounds

Ketostix: small

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 83
2-hour PP (after meal): 95

Another day of travel. I feel tired, a bit light-headed, hungrier than usual with a dull pain in my muscles, but I expected this from my BBS workout.

Maintenance Round 3, Week 2, Day 6 – 4/5

Weight: 192.5 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 96
2-hour PP (after meal): 95

My muscle pains are gone. I had a good day; walking in the sun and sleeping on the beach on the warm sand. Great feeling of being energized by sun!

Maintenance Round 3, Week 2, Day 7 – 4/6

Weight: 192.5 = no change

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 89
2-hour PP (after meal): 92

I felt hungrier than usual but this was a traveling day and more tiring.

Maintenance Round 3, Week 3, Day 1 – 4/7

Weight: 192.9 = up .4 pound

Measurements:
Bust: 40” = no change
Waist: 33.5” = no change
Hips: 45.5” = down .5”

Other areas = up 1″

Ketostix: trace

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 99
2-hour PP (after meal): 92

I wasn’t hungry today.

Maintenance Round 3, Week 3, Day 2 – 4/8

Weight: 190.5 = down 2.4 pounds

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 92
2-hour PP (after meal): 91

Difficult day.

Maintenance Round 3, Week 3, Day 3 – 4/9

Weight: 191.1 = up .7 pound

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 90
2-hour PP (after meal): 88

No change today.

Maintenance Round 3, Week 3, Day 4 – 4/10

Weight: 191.6 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 93
2-hour PP (after meal): 90

I didn’t feel like eating the whole day. In the afternoon I started feeling better so I ate my meal.

Maintenance Round 3, Week 3, Day 5 – 4/11

Ketostix: small

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 95
2-hour PP (after meal): 98

I am feeling a bit better. It still hard to eat all my food, but at least I can travel as scheduled.

Maintenance Round 3, Week 3, Day 6 – 4/12

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 91
2-hour PP (after meal): 90

Another day of improvement in how I feel. I’m very happy about that, and am using the weekend to get more sleep so my body can fully recover.

Maintenance Round 3, Week 3, Day 7 – 4/13

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 94
2-hour PP (after meal): 90

Maintenance Round 3, Week 4, Day 1 – 4/14

Weight: 192.9 = up .4 pound

Measurements:
Bust: 39.5” = down .5”
Waist: 33.5” = no change
Hips: 45.5” = down .5”

Lost from other areas =  down 1″

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 99
2-hour PP (after meal): 92

I feel much better than I did last week. I hope the Easter holidays will let me get more rest.

Maintenance Round 3, Week 4, Day 2 – 4/15

Weight: 192.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 89
2-hour PP (after meal): 92

It was a good day with my energy finally coming back. I felt rested and ready for the day. I ate my meal with pleasure. Feels like back to my new normal.

Maintenance Round 3, Week 4, Day 3 – 4/16

Weight: 191.8 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 92
2-hour PP (after meal): 95

Everything back to normal! I’m looking forward to my holiday starting tomorrow, and will post again on the 23rd.

[Note: Glad you’re finally feeling better. Have a great holiday!]

Protocol Round 4, Week 1, Day 3 – 4/23

Weight: 192.9 = up 1.1 pounds

Measurements:
Bust: 40” = up 1”
Waist: 33.5” = no change
Hips: 45.5” = no change

Other areas = up 1”

Ketostix: small

Meal:
– 16 oz chicken thigh
– 8 oz spinach
– 1.5 oz sweet potato
– 1 T duck fat
– 11 oz chicory

Fitday stats:
Calories: 785
Fat: 49.7 grams (57%)
Protein: 63.6 grams (32%)
Carbs: 20.7 grams (11%)

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 92
2-hour PP (after meal): 75

I had my Body by Science workout today and I felt great afterward. All my muscles were sore, but I felt super happy! It feels good to be home after vacation.

Protocol Round 4, Week 1, Day 4 – 4/24

Weight: 193.6 = up .7 pound

Ketostix: small

Meal:
– 9 oz raw salmon
– 8 oz broccoli
– 2 oz brown long-grain rice
– 7 oz artichoke hearts
– .75 oz duck fat
– .5 oz butter

Fitday stats:
Calories: 774
Fat: 49.2 grams (57%)
Protein: 60.2 grams (31%)
Carbs: 22.6 grams (12%)

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 97
2-hour PP (after meal): 88

Protocol Round 4, Week 1, Day 5 – 4/25

Weight: 193.6 = no change

Ketostix: small

Meal:
– 8 oz chicken liver
– 2 large eggs
– .5 oz duck fat
– .75 oz butter
– 3.5 oz oyster mushrooms
– 2 oz potatoes
– 8 oz Swiss chard
– 6 oz kohlrabi

Fitday stats:
Calories: 818
Fat: 53.1 grams (59%)
Protein: 58.2 grams (28%)
Carbs: 26.8 grams (13%)

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 95
2-hour PP (after meal): 82

I was happy to see my 2-hour PP lower than my 1-hour PP. It wasn’t like that before I started Body By Science workouts.

Protocol Round 4, Week 2, Day 2 – 4/29

Weight: 192.7 = down .2 pound

Ketostix: small

Meal:
– .75 oz duck fat
– 9 oz salmon
– 2 oz long-grain brown rice
– .6 oz butter
– 8 oz kale
– 8 oz chicory

Fitday stats:
Calories: 781
Fat: 50.8 grams (59%)
Protein: 59.1 grams (30%)
Carbs: 21.9 grams (11%)

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 93
2-hour PP (after meal): 75

I’m a bit surprised with such a low 2-hr PP. It has happened few times before – especially after Body By Science workout.

[Note: And it is terrific. It means your new and growing lean muscle mass is utilizing most of your converted glucose for energy – thus emptying it out of the blood stream faster than if it weren’t needed, to be stored as fat instead.]

Protocol Round 4, Week 2, Day 3 – 4/30

Weight: 192 = down .7 pound

Ketostix: small

Meal:
– 8 oz chicken liver
– 2 large eggs
– .5 oz duck fat
– .75 oz butter
– 2 oz potatoes
– 8 oz Swiss chard
– 6 oz kohlrabi

Fitday stats:
Calories: 776
Fat: 52.7 grams (61%)
Protein: 54.9 grams (28%)
Carbs: 20.4 grams (11%)

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 92
2-hour PP (after meal): 95

I felt very good during the day. I’m looking forward to the weekend.

Protocol Round 4, Week 2, Day 4 – 5/1

Weight: 191.8 = down .2 pound

Ketostix: small

Meal:
– .75 oz duck fat
– 9 oz salmon
– 2 oz brown rice
– .6 oz butter
– 8 oz broccoli
– 9 oz beet greens
– 6 oz kohlrabi

Fitday stats:
Calories: 806
Fat: 51.1 grams (57%)
Protein: 62.4 grams (31%)
Carbs: 24.2 grams (12%)

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 95
2-hour PP (after meal): 95

I had a good day with a great walk in a forest. I felt hungry in the morning, but my tasty lunch was enough to keep me satisfied till the evening.

Protocol Round 4, Week 2, Day 5 – 5/2

Weight: 191.4 = down .4 pound

Ketostix: small

Meal:
– 11 oz veal shoulder
– 8 oz spinach
– .6 oz duck fat
– 11 oz chicory
– .7 oz butter

Fitday stats:
Calories: 756
Fat: 50.2 grams (60%)
Protein: 63.8 grams (34%)
Carbs: 12.2 grams (6%)

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 89
2-hour PP (after meal): 76

I forgot to take my starch with me. Other then the day was okay.

Protocol Round 4, Week 2, Day 6 – 5/3

Weight: 191.4 = no change

Ketostix: small

Meal:
– .5 oz duck fat
– 8 oz kale
– 8 oz chicory
– 2 oz sweet potato
– 9 oz pork chop
– .5 oz butter

Fitday stats:
Calories: 785
Fat: 53.3 grams (61%)
Protein: 56.1 grams (29%)
Carbs: 20.3 grams (10%)

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 92
2-hour PP (after meal): 98

Protocol Round 4, Week 2, Day 7 – 5/4

Weight: 191.4 = no change

Ketostix: small

Meal:
– 8 oz beef steak
– .4 oz butter
– 10 oz asparagus
– .5 oz duck fat
– 8 oz broccoli
– 2 oz potatoes

Fitday stats:
Calories: 753
Fat: 50.2 grams (60%)
Protein: 55.3 grams (29%)
Carbs: 20 grams (11%)

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 95
2-hour PP (after meal): 96

Maintenance Round 4, Week 1, Day 1 – 5/5

Weight: 191.8 = up .4 pound

Measurements:
Bust: 39” = down 1”
Waist: 33.5” = no change
Hips: 45.5” = no change

Other areas = down .5”

Ketostix: small

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 97
2-hour PP (after meal): 92

I had a great weekend with a lot of walking and sightseeing. Now I’m back to work and to Maintenance. It looks like despite huge progress and lost inches my metabolism does not work as fully as it should, so I will have “the metformin talk” tomorrow. Looking forward to the new experience and healing my metabolism further.

Maintenance Round 4, Week 1, Day 2 – 5/6

Weight: 191.8 = no change

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 92
2-hour PP (after meal): 84

I was very hungry in the morning so I ate early.

Maintenance Round 4, Week 1, Day 3 – 5/7

Weight: 191.8 = no change

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 90
2-hour PP (after meal): 81

I was in good mood and happy to do my BBS training today. I felt up to it and moving really slow I massacred my muscles.

[Note: Moving slow is the only way to fatigue your fast twitch fibers, which is the entire point of BBS. If you don’t move the weights *really* slow, you are using momentum (on the way up) and gravity (on the way down), to carry the load of the weight – and not your muscle. So you can consider today your first true BBS session. You *will* be sore tomorrow, and you *will* gain water weight. Congratulations! :D] 

Maintenance Round 4, Week 1, Day 4 – 5/8

Weight: 192.2 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 93
2-hour PP (after meal): 85

Very good day despite slight muscle aches from yesterday’s workout.

Maintenance Round 4, Week 1, Day 5 – 5/9

Weight: 192.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 92
2-hour PP (after meal): 85

First battle for metformin won – I got my prescription!

Maintenance Round 4, Week 1, Day 6 – 5/10

Weight: 192.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 90
2-hour PP (after meal): 83

I started taking my metformin. Keeping fingers crossed for it start to work in a few months.

Maintenance Round 4, Week 1, Day 7 – 5/11

Weight: 192.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 91
2-hour PP (after meal): 84

Maintenance Round 4, Week 2, Day 1 – 5/12

Weight: 191.8 = down .4 pound

Measurements:
Bust: 39” = no change
Waist: 33.5” = no change
Hips: 45.5” = no change

Ketostix: small

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 89
2-hour PP (after meal): 75

It feels like I’m coming down with something. Let’s see how I am tomorrow.

Maintenance Round 4, Week 2, Day 2 – 5/13

Weight: 191.4 = down .4 pound

Ketostix: small

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 89
2-hour PP (after meal): 85

Not better today so I’m on Protocol Illness Menu – PIM.

Maintenance Round 4, Week 2, Day 3 – 5/14

Weight: 191.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 97
2-hour PP (after meal): 92

A bit better but I’m still on PIM.

CONTINUED

Maintenance Round 6, Week 3, Day 6 – 8/16

Weight: 191.4 = no change

Ketostix: trace

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 90
2-hour PP (after meal): 86

I felt very tired after this week and slept a lot during the day.

Maintenance Round 6, Week 3, Day 7 – 8/17

Weight: 191.4 = no change

Ketostix: trace

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 93
2-hour PP (after meal): 88

Maintenance Round 6, Week 4, Day 1 – 8/18

Weight: 192.5 = up 1.1 pounds

Measurements:
Bust: 39.5” = up .5”
Waist: 33.5” = no change
Hips: 45.5” = no change

Other areas = up 1”

Ketostix: trace

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 97
2-hour PP (after meal): 93

TOM started. I have the usual headache and feel bloated, but nothing to stop me from eating my super meal today. I’m happy to be back and looking forward to the journey!

Maintenance Round 6, Week 4, Day 2 – 8/19

Weight: 192.5 = no change

Ketostix: trace

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 77
2-hour PP (after meal): 78

I had a very busy day today and so I ate later than usual.  Also, I wasn’t hungry in the morning which is unusual, but happens on my TOM days.

Maintenance Round 6, Week 4, Day 3 – 8/20

Weight: 192 = down .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 94
2-hour PP (after meal): 82

I felt very good during the day and was happy to see my 2-hr PP lower than my 1-hr PP.

Maintenance Round 6, Week 4, Day 4 – 8/21

Weight: 191.1 = down .9 pound

Ketostix: small

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 82
2-hour PP (after meal): 83

It was a very pleasant day with my new favorite meal of the week – liver pate!

Maintenance Round 6, Week 4, Day 5 – 8/22

Weight: 191.7 = up .6 pound

Ketostix: small

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 97
2-hour PP (after meal): 92

Red squash with coconut milk was superb! It’s true TGIF happiness food. 🙂 Have a great weekend everyone!

Maintenance Round 6, Week 4, Day 6 – 8/23

Weight: 191.6 = down .1 pound

Ketostix: trace

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 95
2-hour PP (after meal): 90

I spent the day cooking for my Protocol round starting Monday. I felt energetic and warm despite autumn like weather. I was still the only person wearing short sleeves outside!

Maintenance Round 6, Week 4, Day 7 – 8/24

Weight: 191.4 = down .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 89
2-hour PP (after meal): 88

I did a BBS workout today and felt sleepy afterwards. It was good to have all of Sunday afternoon to rest.

Protocol Round 7, Week 1, Day 1 – 8/25

Weight: 193.1 = up 1.8 pounds

Measurements:
Bust: 39” = down .5″
Waist: 33.5” = no change
Hips: 45.5” = no change

Other areas = down .5″

Ketostix: trace

Meal:
– 9.5 oz chicory
– 8 oz chicken liver
– 8 oz spinach
– 2.75 oz potatoes
– 2 eggs
– .6 oz butter
– .6 oz duck fat

Fitday stats:
Calories: 772
Fat: 50.7 grams (59%)
Protein: 53.7 grams (28%)
Carbs: 25.1 grams (13%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 91
2-hour PP (after meal): 85

I don’t like weighing myself the day after a BBS workout, so let’s say today I kept my attention solely to my measurements and nicely lower 2-hr PP.

Protocol Round 7, Week 1, Day 2 – 8/26

Weight: 191.8 = down 1.3 pounds

Ketostix: small

Meal:
– 10 oz shrimp
– 8 oz kale
– 8 oz beet greens
– 2 oz sweet potato
– 1 oz butter
– 1 oz duck fat

Fitday stats:
Calories: 810
Fat: 53.2 grams (59%)
Protein: 58.4 grams (29%)
Carbs: 24.4 grams (12%)

Blood Glucose:
Fasting: 70
1-hour PP (after meal): 85
2-hour PP (after meal): 80

I didn’t feel hungry last night, but the morning was unpleasant. I hope it will improve within the next few days.

[Note: Dorota, you just began reduced-calorie Phase 1 yesterday – but your brain takes between 48-72 hours to process and make major changes. Being willing to ‘sacrifice’ and burn excess adipose fat is a major change, so your brain wants to make sure you’re in ‘lean times’ (and not just sleeping in for a day) before opening your fat cells. Once your brain gives the okay – in another day or two – you’ll be fed many more hundreds of calories of your own excess fat, and your hunger will do away as it always has on Phase 1.]

Protocol Round 7, Week 1, Day 3 – 8/27

Weight: 190.9 = down .9 pound

Ketostix: small

Meal:
– 8 oz chicken liver
– 3 eggs
– .5 oz butter
– .5 oz duck fat
– 8 oz spinach
– 9 oz chicory
– 1.2 oz pumpernickel

Fitday stats:
Calories: 791
Fat: 50.5 grams (58%)
Protein: 59.5 grams (30%)
Carbs: 24.6 grams (12%)

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 89
2-hour PP (after meal): 85

I felt better this morning and I’m looking forward to my favorite mid-protocol state of feeling well fed because despite not eating many calories with my fork, I’m consuming a lot of calories of my own fat.

Protocol Round 7, Week 1, Day 4 – 8/28

Weight: Scale broken!

Ketostix: small

Meal:
– 15 oz chicken thigh
– 8 oz broccoli
– 8 oz green beans
– .4 oz butter
– .3 oz duck fat
– 3 oz potatoes

Fitday stats:
Calories: 783
Fat: 50.9 grams (59%)
Protein: 57.2 grams (29%)
Carbs: 24.1 grams (12%)

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 96
2-hour PP (after meal): 88

I’m traveling till Monday. The good: I have well equipped kitchen at all times. The bad: changes in routine and travel make me more stressed/hungry.

Protocol Round 7, Week 1, Day 5 – 8/29

Ketostix: small

Meal:
– 8 oz salmon
– 8 oz spinach
– 20 oz bok choy
– 2.5 oz sweet potato
– .7 oz lard
– .7 oz butter

Fitday stats:
Calories: 789
Fat: 50.5 grams (58%)
Protein: 59.1 grams (30%)
Carbs: 24.5 grams (12%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 92
2-hour PP (after meal): 86

Very busy day here, but eating sweet potatoes with salmon made me feel well nourished and ready for the challenge. Have a good weekend everyone!

Protocol Round 7, Week 1, Day 6 – 8/30

Ketostix: small

Meal:
– 8 oz beef steak
– 6 oz kohlrabi
– .5 oz butter
– .5 oz duck fat
– 8 oz Swiss chard
– 1.4 oz pumpernickel

Fitday stats:
Calories: 775
Fat: 51.1 grams (59%)
Protein: 54.1 grams (28%)
Carbs: 24.6 grams (13%)

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 92
2-hour PP (after meal): 87

I spent a great day and felt very well.

Protocol Round 7, Week 1, Day 7 – 8/31

Ketostix: small

Meal:
– 6 oz kohlrabi
– .8 oz butter
– .9 oz duck fat
– 9 oz pork roast
– 8 oz Swiss chard
– 2.5 oz sweet potato

Fitday Stats:
Calories: 807
Fat: 51.9 grams (58%)
Protein: 60.1 grams (30%)
Carbs: 24.9 grams (12%)

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 98
2-hour PP (after meal): 92

I felt well fed and not hungry (apart from before lunch) – such days are my favorites!

Protocol Round 7, Week 2, Day 1 – 9/1

No report – I got stuck the whole day in the waiting room of the airport. I ate some peanuts and cheese but it all felt really, really bad.

Protocol Round 7, Week 2, Day 2 – 9/2

Weight: 187.8 = down 3.1 pounds

Measurements:
Bust: 39” = no change
Waist: 32” = down 1″
Hips: 45” = down .5″

Other areas = down .5″

Ketostix: trace

Meal:
– 8 oz chicken liver
– 3 medium eggs
– .5 oz butter
– .5 oz duck fat
– 8 oz spinach
– 9 oz chicory
– 1.2 oz pumpernickel

Fitday stats:
Calories: 791
Fat: 50.5 grams (58%)
Protein: 59.5 grams (30%)
Carbs: 24.6 grams (12%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 85
2-hour PP (after meal): 89

Being back home and having fewer inches and pounds is always super nice! Trips are for me the trickiest part of the whole thing.

[Note: Aside from the bit you lost last week – which was essentially only a little of what you’d gained over the summer – the last time you lost any fat was back on May 5 – four months ago! And none of that was from around your waist. Nor have you been able to get lower than 190 pounds.  What’s the difference today, at 187 pounds, and when you lost a full two inches and one of those from around your waist – the very sign of insulin resistance or sensitivity? The metformin, which you began as a full dose eight weeks ago, is finally kicking in. 🙂 This is really good news.]

Protocol Round 7, Week 2, Day 3 – 9/3

Weight: 188.5 = up .7 pound

Ketostix: moderate

Meal:
– 1 protein shake
– 6 oz shrimp
– 8 oz kale
– 20 oz bok choy
– 1 oz potatoes
– .7 oz butter
– .7 oz duck fat

Fitday stats:
Calories: 821
Fat: 50.6 grams (55%)
Protein: 63.2 grams (31%)
Carbs: 28.1 grams (14%)

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 88
2-hour PP (after meal): 92

I felt very good after today’s BBS workout. I’m looking forward to all the positive changes Metformin brings – thanks for the comment, SugarFree!

Protocol Round 7, Week 2, Day 4 – 9/4

Weight: 188.9 = up .4 pound

Ketostix: small

Meal:
– 2 oz sweet potato
– 8 oz broccoli
– 8 oz chicken liver
– 3 eggs
– .5 oz butter
– .5 oz duck fat
– 9 oz chicory

Fitday stats:
Calories: 779
Fat: 49.8 grams (58%)
Protein: 58.7 grams (30%)
Carbs: 24.1 grams (12%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 94
2-hour PP (after meal): 85

Apart from sore muscles everything is fine.

Protocol Round 7, Week 2, Day 5 – 9/5

Weight: 187.2 = down 1.8 pounds

Ketostix: small

Meal:
– 8 oz Swiss chard
– 15 oz chicken thigh
– 8 oz green beans
– .4 oz butter
– .3 oz duck fat
– 3 oz potatoes

Fitday stats:
Calories: 783
Fat: 50.9 grams (59%)
Protein: 57.2 grams (29%)
Carbs: 24.1 grams (12%)

Blood Glucose:
Fasting: 70
1-hour PP (after meal): 73
2-hour PP (after meal): 79

It’s been a good day overall. The only thing is I feel a bit more hungry than usual – it’s few hours after my meal and I feel like I normally do during late evening. Also my sugars were super low today. Have a great weekend guys!

[Note: The increased appetite is due to your body undergoing deep muscle repair. It’s harder to do BBS on Phase I rather than Maintenance. Eat more this weekend; somewhere between Phase 1 and Phase  2, which starts Monday. Super low sugars? Once again – Metformin. :)]

Protocol Round 7, Week 2, Day 6 – 9/6

Weight: 187.8 = up .7 pound

Ketostix: small

Meal:
– 10 oz pork roast
– 3 oz sweet potato
– 1.5 oz butter
– 1.5 oz duck fat
– 8 oz spinach
– 8 oz kohlrabi

Fitday stats:
Calories: 1170
Fat: 86 grams (66%)
Protein: 67.7 grams (23%)
Carbs: 31.4 grams (11%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 89
2-hour PP (after meal): 88

It was a good day of cooking great food for the next week.

Protocol Round 7, Week 2, Day 7 – 9/7

Weight: 187.9 = up .1 pound

Ketostix: trace

Meal:
– 1.2 oz butter
– 1.2 oz duck fat
– 8 oz Swiss chard
– 12 oz green beans
– 9 oz beef steak
– 3 oz potatoes

Fitday stats:
Calories: 1176
Fat: 89.7 grams (69%)
Protein: 62.6 grams (21%)
Carbs: 29.5 grams (10%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 95
2-hour PP (after meal): 90

I was happy I could go to the party to the Mexican restaurant and not be tempted by what it had to offer as I was feeling full after eating my dinner at home!

Maintenance Round 7, Week 1, Day 1 – 9/8

Weight: 187 = down .9 pound

Measurements:
Bust: 39” = no change
Waist: 32” = no change
Hips: 44.5” = down .5″

Other areas = down 1″

Ketostix: trace

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 98
2-hour PP (after meal): 93

I’m happy to be back on Maintenance and looking forward to my favorite dish, Chicken Normandy. Also – losing inches again during the Protocol weeks was super nice!

Maintenance Round 7, Week 1, Day 2 – 9/9

Weight: 187.2 = up .2 pound

Ketostix: small

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 88
2-hour PP (after meal): 88

I forgot my pumpernickel from home today and was left with the option of not eating my carbs or using the option SugarFree gave me yesterday – to test my metabolic reaction to banana. I think it went really good! I was so happy to add it to my menu today and unlike in the past banana tasted super sweet to me.

Maintenance Round 7, Week 1, Day 3 – 9/10

Weight: 187.2 = no change

Ketostix: trace

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

I felt very good today – energetic – hungry just before lunch as it’s supposed to be. I’m not hungry in the evenings which is a key for me to stick to any plan. I was also happy to see stable blood sugars with my 2-hr PP lower than my 1-hr PP.

Maintenance Round 7, Week 1, Day 4 – 9/11

Weight: 188.1 = up .9 pound

Ketostix: trace

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 95
2-hour PP (after meal): 90

Today I was tortured at work. We had two-hour meeting in a small crowded room with lots and lots of fresh-from-bakery croissants. The smell made me ravenous, but I survived and this is what counts!

Maintenance Round 7, Week 1, Day 5 – 9/12

Weight: 186.7 = down 1.3 pounds

Ketostix: trace

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 99
2-hour PP (after meal): 95

I felt very good and I’m looking forward to a wonderful weekend!

Maintenance Round 7, Week 1, Day 6 – 9/13

Weight: 187.2 = up .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 94
2-hour PP (after meal): 90

Very good day – I felt well fed.

Maintenance Round 7, Week 1, Day 7 – 9/14

Weight: 187 = down .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 87
2-hour PP (after meal): 84

I had the fabulous BBS workout today – I got so tired that I couldn’t walk down the stairs.

Maintenance Round 7, Week 2, Day 1 – 9/15

Weight: 187.5 = up .5 pound

Measurements:
Bust: 39” = no change
Waist: 32” = no change
Hips: 44.5” = no change

Other areas = no change

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 95
2-hour PP (after meal): 88

I’m still in pain after BBS session which is great :). It was really the best one I’ve ever had. I’ve been very thirsty since the training which I believe is okay.

[Note: It is more than okay. 🙂 Since the body requires massive amounts of water to repair muscle, your wanting to drink more means your body needs more. Give it more! I did a BBS workout yesterday (using the non-movement single long contraction mode to shake things up a bit; wonderful but hard), drank a glass of water about every two hours until I went to bed — and didn’t even gain an ounce this morning. You should not be in a lot of pain however, if you properly had your shake right after the workout, and if you took naproxen sodium (a pain reliever that works for 12 hours) before bedtime. Both are critical to recovery. You need a bit of inflammation to help rebuild the muscle stronger and larger than before – but not too much, which can hinder rather than help. Your only gaining half a pound overnight (water) indicates that your body is now fully acclimated to working very hard, which is great.]

Maintenance Round 7, Week 2, Day 2 – 9/16

Weight: 186.5 = down .7 pound

Ketostix: trace

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 86
2-hour PP (after meal): 70

I feel really good. I was happy to see my 2-hr PP so low and my weight stable on Maintenance; it was frustrating when it constantly went up and down earlier this year. SugarFree said these are all signs of the Metformin starting to work and I’m looking forward to it doing more!

Maintenance Round 7, Week 2, Day 3 – 9/17

Weight: 186.7 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 89
2-hour PP (after meal): 87

The day was super busy, so I was happy to get a break to eat my delicious meal.

Maintenance Round 7, Week 2, Day 4 – 9/18

Weight: 186.7 = no change

Ketostix: trace

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 85
2-hour PP (after meal): 82

I had a great day – it wasn’t hard as each day with Normandy Chicken is great! 🙂

Maintenance Round 7, Week 2, Day 5 – 9/19

Weight: 187.2 = up .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 80
2-hour PP (after meal): 80

Everything okay here – have a great weekend!

Maintenance Round 7, Week 2, Day 6 – 9/20

Weight: 187.4 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 85
2-hour PP (after meal): 86

Relaxing day – I felt good and not hungry.

Maintenance Round 7, Week 2, Day 7 – 9/21

Weight: 187 = down .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 82
2-hour PP (after meal): 81

Everything was okay during the day, but I felt stressed in the evening then started feeling hungry.

Maintenance Round 7, Week 3, Day 1 – 9/22

Weight: 187 = no change

Measurements:
Bust: 39” = no change
Waist: 32” = no change
Hips: 44.5” = no change

Other areas = up .25″

Ketostix: trace

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 80
2-hour PP (after meal): 78

It was a crazy day. I was happy to have my food stuck up in the freezer, otherwise I wouldn’t have made it.

Maintenance Round 7, Week 3, Day 2 – 9/23

Weight: 186.7 = down .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 85
2-hour PP (after meal): 83

I was able to get some more sleep and recover a bit from the hurried beginning of the week.

Maintenance Round 7, Week 3, Day 3 – 9/24

Weight: 186.7 = no change

Ketostix: trace

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 84
2-hour PP (after meal): 81

It’s my birthday today, and as I do each year I have a small retrospective. Today I am happy to realize it was indeed a very successful year for me, especially regarding my body. I weigh much less than I did a year ago, I am warm (I’d already turned the radiators on by this time last fall) and I began the day with a BBS training session, which I love. For the first time in my life I have no regrets as I look back – it was a year of great progress for me!

[Note: HAPPY BIRTHDAY, DOROTA! I hope you’ve had a lovely day. And you’re right – you have changed a lot since your birthday last year, because you worked for it. And there’s more goodness to come. :)]

Maintenance Round 7, Week 3, Day 4 – 9/25

Weight: 187.1 = up .4 pound

Ketostix: trace

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 82
2-hour PP (after meal): 79

I feel tired, but that seems to be the pattern after a BBS workout.

[Note: Of course. Although a typical session lasts only fifteen minutes, you have not only spent the same amount of energy as you would running several miles – you did it with high intensity. The equivalent of fighting a sabre-tooth tiger for fifteen minutes and living to talk about it. Think you might be tired then? 😀 I did my workout on Tuesday. Didn’t sleep as well as usual that night due to the high cortisol ranging through my system – not even  with my melatonin. By yesterday afternoon (soreness takes a day or mostly two to arrive) I felt that someone had run over my quads, hamstrings and glutes with a lawn rotor-tiller, and shredded them to pieces. I actually groaned every time I sat down. 🙂 So I  went to bed early – and slept nearly eleven hours! Moral of the story: understand just how much energy you expend with a BBS workout (which will only grow as you lift heavier and heavier weights), and do everything you can to respect your body, and give it the deep, long rest (and nutrition) it needs for several days after, while your shredded muscles are rebuilt.]

Maintenance Round 7, Week 3, Day 5 – 9/26

Weight: 187 = down .1 pound

Ketostix: trace

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 89
2-hour PP (after meal): 81

I felt much better today; recovered from my workout, and looking forward to a great weekend!

Maintenance Round 7, Week 3, Day 6 – 9/27

Weight: 186.8 = down .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 98
2-hour PP (after meal): 85

I had a great go-out diner today. I was happy to eat with my friends.

Maintenance Round 7, Week 3, Day 7 – 9/28

Weight: 187 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 86
2-hour PP (after meal): 87

Very relaxing day.

Maintenance Round 7, Week 4, Day 1 – 9/29

Weight: 187 = no change

Measurements:
Bust: 39” = no change
Waist: 32” = no change
Hips: 44.25” = down .25″

Other areas = no change

Ketostix: trace

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 80
2-hour PP (after meal): 78

Another super busy day, so I was late with everything: eating, reporting and going home from work. 🙁

Maintenance Round 7, Week 4, Day 2 – 9/30

Weight: 186.7 = down .3 pound

Ketostix: trace

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 85
2-hour PP (after meal): 83

Better day today.

Maintenance Round 7, Week 4, Day 3 – 10/1

Weight: 186.7 = no change

Ketostix: trace

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 89
2-hour PP (after meal): 86

Very stressed due to work-related issues.

Maintenance Round 7, Week 4, Day 4 – 10/2

Weight: 187 = up .3 pound

Ketostix: trace

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 86
2-hour PP (after meal): 84

I feel very positive today, because tomorrow we have a holiday and I’m leaving for a superb long weekend.

Maintenance Round 7, Week 4, Day 5 – 10/3

Weight: 187 = no change

Ketostix: trace

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 89
2-hour PP (after meal): 82

It was a great day, we took a lazy walk and got some sun tan. It was good to have some more rest this week.

Weight: 187 = no change

Ketostix: trace

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 92
2-hour PP (after meal): 87

On Saturday we took our bikes and visited local farms to see the opportunities of getting some fresh greens. I feel well rested, well-fed and in a good mood.

Weight: 187.2 = up .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 91
2-hour PP (after meal): 85

Last day of a long weekend and last day of a super tasty Maintenance phase. I feel energized and happy.

Protocol Round 8, Week 1, Day 1 – 10/6

Weight: 187.2 = no change

Measurements:
Bust: 39” = no change
Waist: 32” = no change
Hips: 44.25” = no change

Other areas = no change

Ketostix: trace

Meal:
– .7 oz duck fat
– .7 oz butter
– 9 oz salmon
– 8 oz kale
– 8 oz beet greens
– 2.5 oz sweet potato

Fitday stats:
Calories: 806
Fat: 51.5 grams (58%)
Protein: 61.4 grams (30%)
Carbs: 24.2 grams (12%)

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 99
2-hour PP (after meal): 87

I’m back to work and to Protocol. I’m looking forward to becoming a fat-burning-machine like I always am in this phase. I’m also happy that with Metformin’s help it’s much easier for me to keep the weight from returning during Maintenance.

Protocol Round 8, Week 1, Day 2 – 10/7

Weight: 186.7 = down .5 pound

Ketostix: trace

Meal:
– 8 oz chicken liver
– 9 oz chicory
– .5 oz duck fat
– .5 oz butter
– 3 medium eggs
– 8 oz Swiss chard
– 2.5 oz potatoes

Fitday stats:
Calories: 780
Fat: 49.9 grams (58%)
Protein: 59 grams (30%)
Carbs: 23.8 grams (12%)

Blood Glucose:
Fasting: 87
1-hour PP (after meal): 93
2-hour PP (after meal): 93

It’s been a great day. I felt super hot after eating my meal and when I went outside I was the only person still just in a short sleeve blouse – all other people had coats/sweaters on.

Protocol Round 8, Week 1, Day 3 – 10/8

Weight: 186.3 = down .4 pound

Ketostix: trace

Meal:
– 1 protein shake
– 6 oz shrimp
– 20 oz bok choy
– 8 oz broccoli
– .7 oz duck fat
– .7 oz butter
– 2 oz green peas

Fitday stats:
Calories: 821
Fat: 51 grams (56%)
Protein: 65.5 grams (32%)
Carbs: 25 grams (12%)

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 80
2-hour PP (after meal): 71

I can barely move my hands to write the report after the session of BBS. Luckily I didn’t have to go to the office today – I don’t think I would make it to the elevator :).

Protocol Round 8, Week 1, Day 4 – 10/9

Weight: 186.3 = no change

Ketostix: small

Meal:
– 8 oz chicken liver
– 9 oz chicory
– .5 oz duck fat
– .6 oz butter
– 3 medium eggs
– 2 oz sweet potato
– 8 oz kale

Fitday stats:
Calories: 801
Fat: 52.2 grams (59%)
Protein: 58.7 grams (29%)
Carbs: 24.1 grams (12%)

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 85
2-hour PP (after meal): 73

I felt tired after yesterday’s BBS session. It was a hectic day so I was happy to work from home and get some anti-stress therapy from my cat. 🙂

Protocol Round 8, Week 1, Day 5 – 10/10

Weight: 185.8 = down .5 pound

Ketostix: small

Meal:
– 16 oz chicken thigh
– 8 oz beet greens
– 8 oz broccoli
– 3 oz potatoes
– .5 oz duck fat
– .5 oz creme fraiche

Fitday stats:
Calories: 832
Fat: 55.7 grams (61%)
Protein: 59 grams (28%)
Carbs: 23.6 grams (11%)

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 82
2-hour PP (after meal): 75

My muscles feel better today and I’m looking forward to the weekend.

Protocol Round 8, Week 1, Day 6 – 10/11

Weight: 185.4 = down .4 pound

Ketostix: small

Meal:
– 9 oz pork cutlets
– .7 oz duck fat
– .75 oz butter
– 8 oz kale
– 3 oz sweet potato
– 6 oz kohlrabi

Fitday stats:
Calories: 814
Fat: 50.1 grams (55%)
Protein: 62.9 grams (31%)
Carbs: 27.8 grams (14%)

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 88
2-hour PP (after meal): 82

I walked a lot and had good energy.

Protocol Round 8, Week 1, Day 7 – 10/12

Weight: 185.4 = no change

Ketostix: small

Meal:
– 9 oz beef steak
– 8 oz Swiss chard
– 8 oz green beans
– 3 oz green peas
– .4 oz butter
– .5 oz duck fat

Fitday stats:
Calories: 799
Fat: 51.8 grams (58%)
Protein: 64 grams (32%)
Carbs: 19.3 grams (10%)

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 86
2-hour PP (after meal): 83

I spent the day outside getting an autumn suntan.

Protocol Round 8, Week 2, Day 1 – 10/13

Weight: 184.7 = down .7 pound

Measurements:
Bust: 39” = no change
Waist: 32” = no change
Hips: 43.75” = down .5″

Other areas = down .5″

Ketostix: small

Meal:
– 8 oz chicken liver
– 9 oz chicory
– .5 oz duck fat
– .5 oz butter
– 3 eggs
– 8 oz kale
– .8 oz lentils

Fitday stats:
Calories: 803
Fat: 49.9 grams (56%)
Protein: 63.6 grams (32%)
Carbs: 24.9 grams (12%)

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 88
2-hour PP (after meal): 78

It was good to taste lentils again – I haven’t had them for a long time.

Protocol Round 8, Week 2, Day 2 – 10/14

Weight: 184.7 = no change

Ketostix: small

Meal:
– .7 oz duck fat
– .7 oz butter
– 9 oz salmon
– 8 oz beet greens
– 3 oz sweet potato
– 8 oz spinach

Fitday stats:
Calories: 818
Fat: 51.5 grams (57%)
Protein: 61.6 grams (30%)
Carbs: 27.1 grams (13%)

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

It was a super busy and stressful day. The routine of having my meal ready to eat at work is the only thing that saves me during such challenging times.

Protocol Round 8, Week 2, Day 3 – 10/15

Weight: 184.5 = down .2 pound

Ketostix: small

Meal:
– 8 oz chicken liver
– 9 oz chicory
– .5 oz duck fat
– .5 oz butter
– 3 medium eggs
– 8 oz broccoli
– 1.5 oz pumpernickel

Fitday stats:
Calories: 806
Fat: 50.7 grams (56%)
Protein: 59.9 grams (30%)
Carbs: 27.6 grams (14%)

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 86
2-hour PP (after meal): 79

Another difficult day at work – typical of October in my business. I’m running around like a headless chicken, and happy it’s only a few week a year of such madness.

Protocol Round 8, Week 2, Day 4 – 10/16

Weight: 184.5 = no change

Ketostix: small

Meal:
– .75 oz duck fat
– .75 oz butter
– 9 oz salmon
– 8 oz beet greens
– 1 oz lentils
– 8 oz Swiss chard

Fitday stats:
Calories: 859
Fat: 54.2 grams (57%)
Protein: 67.6 grams (31%)
Carbs: 25.2 grams (12%)

Blood Glucose:
Fasting: 77
1-hour PP (after meal): 88
2-hour PP (after meal): 82

Another crazy day.

Protocol Round 8, Week 2, Day 5 – 10/17

Weight: 184.5 = no change

Ketostix: small

Meal:
– 8 oz kale
– 14 oz chicken thigh
– 3 oz potatoes
– .4 oz duck fat
– 5 oz green beans
– .4 oz butter
– 8 oz Swiss chard

Fitday stats:
Calories: 859
Fat: 54.2 grams (57%)
Protein: 67.6 grams (31%)
Carbs: 25.2 grams (12%)

Blood Glucose:
Fasting: 82
1-hour PP (after meal): 85
2-hour PP (after meal): 82

Super stressed and tired. I’m looking forward to the weekend.

Protocol Round 8, Week 2, Day 6 – 10/18

Weight: 184.7 = up .2 pound

Ketostix: small

Meal:
– .4 oz duck fat
– .4 oz butter
– 8 oz Swiss chard
– 2.5 oz sweet potato
– 6 oz kohlrabi
– 10 oz pork chop

Fitday stats:
Calories: 811
Fat: 51.5 grams (57%)
Protein: 62 grams (31%)
Carbs: 24.9 grams (12%)

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 87
2-hour PP (after meal): 83

I am really tired – normal for me after a week of running around like headless chicken.

Protocol Round 8, Week 2, Day 7 – 10/19

Weight: 184.7 = no change

Ketostix: small

Meal:
– 9 oz beef steak
– 8 oz Swiss chard
– 8 oz green beans
– 3 oz green peas
– .4 oz butter
– .5 oz duck fat

Fitday stats:
Calories: 799
Fat: 51.8 grams (58%)
Protein: 64 grams (32%)
Carbs: 19.3 grams (10%)

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 85
2-hour PP (after meal): 78

I slept a bit more and I feel a bit better.

Protocol Round 8, Week 3, Day 1 – 10/20

Weight: 184.5 = no change

Measurements:
Bust: 39” = no change
Waist: 32” = no change
Hips: 43” = down .75″

Other areas = no change

Ketostix: small

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

I feel good today, but am about to head out of town for work. I’ll be back the first week in November.

Protocol Round 9, Week 1, Day 1 – 11/3

Weight: 186.3 = up 1.8 pounds

Measurements:
Bust: 39” = no change
Waist: 32” = no change
Hips: 43.5” = up .5″

Other areas = up .5″

Ketostix: negative

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 86
2-hour PP (after meal): 84

So I failed and I won during the last two weeks. I failed as I added inches and I ate way too many sandwiches. However, I won because these were the most difficult weeks of the year but I didn’t break my key rule: NO sweets! We worked all day and had ugly food served in the meeting rooms – mostly cookies and sweet drinks which I didn’t touch – not even one, despite craving sugar when stressed. I look forward to finding a better solution, since I’ll go through this again at least four weeks next year. The craziness may be over now, but my body reacted as it always does to the assault of working too much (without good food) — and now I’m down with a cold and resting.

[Note: Dorota, you did heroically in a bad situation, and made the best of it without giving in to stress cravings! Well done. :)]

Protocol Round 9, Week 1, Day 2 – 11/4

Weight: 186.1 = down .2 pound

Ketostix: negative

Meal:
– 8 oz broccoli
– 8.5 oz beet greens
– 2.5 oz sweet potato
– 9 oz salmon
– .7 oz butter
– .7 oz duck fat

Fitday stats:
Calories: 810
Fat: 51.5 grams (58%)
Protein: 61.7 grams (30%)
Carbs: 24.8 grams (12%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 85
2-hour PP (after meal): 79

I felt better today.

Protocol Round 9, Week 1, Day 3 – 11/5

Weight: 185.2= down .9 pound

Ketostix: small

Meal:
– 8 oz chicken liver
– 9 oz chicory
– 8 oz Swiss chard
– 2 oz rice
– .5 oz butter
– .5 oz duck fat
– 3 eggs

Fitday stats:
Calories: 792
Fat: 50.3 grams (57%)
Protein: 59.2 grams (30%)
Carbs: 25.7 grams (13%)

Blood Glucose:
Fasting: 67
1-hour PP (after meal): 89
2-hour PP (after meal): 81

I’m feeling much better. I attended a presentation of the new equipment in my gym – I’m looking forward to using it during my BBS session next week.

Protocol Round 9, Week 1, Day 4 – 11/6

Weight: 184.9= down .3 pound

Ketostix: small

Meal:
– 9 oz salmon
– 8 oz kale
– 8.5 oz beet greens
– 3.2 oz potatoes
– .65 oz butter
– .7 oz duck fat

Fitday stats:
Calories: 801
Fat: 50.4 grams (57%)
Protein: 62.1 grams (31%)
Carbs: 24.8 grams (12%)

Blood Glucose:
Fasting: 70
1-hour PP (after meal): 85
2-hour PP (after meal): 80

I felt very warm during the day.

Protocol Round 9, Week 1, Day 5 – 11/7

Weight: 184.4= down .5 pound

Ketostix: moderate

Meal:
– 8 oz chicken liver
– 9 oz chicory
– .5 oz butter
– .5 oz duck fat
– 4 medium eggs
– 8 oz broccoli
– 4 oz green peas

Fitday stats:
Calories: 873
Fat: 55.1 grams (57%)
Protein: 69.8 grams (32%)
Carbs: 24.5 grams (11%)

Blood Glucose:
Fasting: 62
1-hour PP (after meal): 66
2-hour PP (after meal): 70

I was surprised by my low blood sugar levels – it must be the power of metformin. 🙂

Protocol Round 9, Week 1, Day 6 – 11/8

Weight: 182.6= down 1.8 pounds

Ketostix: moderate

Meal:
– .5 oz duck fat
– .5 oz butter
– 8 oz Swiss chard
– 6 oz kohlrabi
– 9 oz pork chops
– 2 oz spaghetti

Fitday stats:
Calories: 820
Fat: 53.9 grams (59%)
Protein: 58.1 grams (28%)
Carbs: 25.7 grams (13%)

Blood Glucose:
Fasting: 71
1-hour PP (after meal): 80
2-hour PP (after meal): 82

A day well spent – went for a long walk with my family. The weather was wonderful and I feel really great.

Protocol Round 9, Week 1, Day 7 – 11/9

Weight: 183.2= up .6 pound

Ketostix: moderate

Meal:
– 4 oz carrots
– 9 oz beef steak
– 1 oz creme fraiche
– 8 oz kale
– 12 oz zucchini
– .2 oz duck fat
– .2 oz butter

Fitday stats:
Calories: 801
Fat: 50.2 grams (57%)
Protein: 65.1 grams (32%)
Carbs: 22.3 grams (11%)

Blood Glucose:
Fasting: 67
1-hour PP (after meal): 75
2-hour PP (after meal): 72

It was a good day. I cooked my meals for the week. I felt well-fed and happy.

Protocol Round 9, Week 2, Day 1 – 11/10

Weight: 182.9= down .3 pound

Measurements:
Bust: 39” = no change
Waist: 32” = no change
Hips: 42.5” = down 1″

Other areas = no change

Ketostix: moderate

Meal:
– 8 oz chicken liver
– 9 oz chicory
– .5 oz butter
– .5 oz duck fat
– 4 medium eggs
– 8 oz broccoli
– 4 oz green peas

Fitday stats:
Calories: 873
Fat: 55.1 grams (57%)
Protein: 69.8 grams (32%)
Carbs: 24.5 grams (11%)

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 85
2-hour PP (after meal): 71

I had a great trip – but it was good to have prepared my meal earlier, as otherwise it would be hard to find healthy option to eat.

Protocol Round 9, Week 2, Day 2 – 11/11

Weight: 182.1= down .8 pound

Ketostix: moderate

Meal:
– 9 oz salmon
– 8 oz kale
– 8.5 oz beet greens
– 3.2 oz potatoes
– .65 oz butter
– .7 oz duck fat

Fitday stats:
Calories: 801
Fat: 50.4 grams (57%)
Protein: 62.1 grams (31%)
Carbs: 24.8 grams (12%)

Blood Glucose:
Fasting: 71
1-hour PP (after meal): 82
2-hour PP (after meal): 76

The day was great. I feel super warm at night which is very good for fall. It’s a holiday so I ate my lunch at home with my family which was also great.

Protocol Round 9, Week 2, Day 3 – 11/12

Weight: 182.7= up .6 pound

Ketostix: moderate

– 9 oz chicory
– .5 oz butter
– .5 oz duck fat
– 3 medium eggs
– 8 oz chicken liver
– 1 oz pumpernickel
– 8 oz Swiss chard

Fitday stats:
Calories: 781
Fat: 50.4 grams (58%)
Protein: 59.2 grams (30%)
Carbs: 22.6 grams (12%)

Blood Glucose:
Fasting: 67
1-hour PP (after meal): 75
2-hour PP (after meal): 73

It’s been a stressful day.

Protocol Round 9, Week 2, Day 4 – 11/13

Weight: 182.8= up .1 pound

Ketostix: moderate

Meal:
– 8 oz spinach
– 7 oz salmon
– 3 oz carrots
– 8 oz artichoke hearts
– .5 oz butter
– .6 oz duck fat
– 1 protein shake

Fitday stats:
Calories: 871
Fat: 54.1 grams (56%)
Protein: 69.7 grams (32%)
Carbs: 26.3 grams (12%)

Blood Glucose:
Fasting: 62
1-hour PP (after meal): 80
2-hour PP (after meal): 75

I had a great BBS session on some new machines – and had great energy at work.

Protocol Round 9, Week 2, Day 5 – 11/14

Weight: 182.8 = no change

Ketostix: small

Meal:
– .6 oz duck fat
– 8 oz broccoli
– 9 oz pork
– 3 oz sweet potato
– .7 oz parmigiano cheese
– 5 oz green beans

Fitday stats:
Calories: 813
Fat: 50.5 grams (56%)
Protein: 62.5 grams (31%)
Carbs: 27.2 grams (13%)

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 85
2-hour PP (after meal): 77

It was a busy day. I traveled a lot but having all my food ready made it easy.

Protocol Round 9, Week 2, Day 6 – 11/15

Weight: 182.2 = down .6 pound

Ketostix: small

Meal:
– .3 oz butter
– .3 oz duck fat
– 8 oz kale
– 2 oz brown rice
– 15 oz chicken thigh
– 8.5 oz beet greens

Fitday stats:
Calories: 802
Fat: 50.8 grams (57%)
Protein: 62.7 grams (31%)
Carbs: 23.5 grams (12%)

Blood Glucose:
Fasting: 73
1-hour PP (after meal): 80
2-hour PP (after meal): 77

I spent the day sleeping and cooking for next week. I’m tired.

Protocol Round 9, Week 2, Day 7 – 11/16

Weight: 182.1 = down .1 pound

Ketostix: small

Meal:
– 12 oz zucchini
– 2 oz spaghetti
– .4 oz butter
– .4 oz duck fat
– 9 oz beef steak
– 8 oz spinach

Fitday stats:
Calories: 836
Fat: 52 grams (56%)
Protein: 66.4 grams (32%)
Carbs: 25.7 grams (12%)

Blood Glucose:
Fasting: 70
1-hour PP (after meal): 77
2-hour PP (after meal): 76

I felt great during the whole Protocol round. I’m looking forward to eating all the fat I have in Maintenance.

Maintenance Round 9, Week 1, Day 1 – 11/17

Weight: 181.4 = down .7 pound

Measurements:
Bust: 39” = no change
Waist: 32” = no change
Hips: 42” = down .5″

Lost from other areas = down 1″

Ketostix: small

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 81
2-hour PP (after meal): 80

I’m happy that I lost more fat again from around my hips and other areas. This is also visible on my trousers.

Maintenance Round 9, Week 1, Day 2 – 11/18

Weight: 181.9 = up .5 pound

Ketostix: negative

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 83
2-hour PP (after meal): 79

I’m super busy but also well-fed, which is a game-changer.

Maintenance Round 9, Week 1, Day 3 – 11/19

Weight: 182.1 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 85
2-hour PP (after meal): 81

Everything is fine because I keep far away from the conference food. Luckily for me, I have a kitchen in my rooms.

Maintenance Round 9, Week 1, Day 4 – 11/20

Weight: 182.1 = no change

Ketostix: negative

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 83
2-hour PP (after meal): 78

I got stuck at the airport again, but I’d already had my lunch so I just had.

Maintenance Round 9, Week 1, Day 5 – 11/21

Weight: 181.9 = down .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 84
2-hour PP (after meal): 82

Everything okay!

Maintenance Round 9, Week 1, Day 6 – 11/22

Weight: 181.7 = down .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 85
2-hour PP (after meal): 82

It was a super sunny day so we went hiking. It was marvelous and I felt energetic.

Maintenance Round 9, Week 1, Day 7 – 11/23

Weight: 182.5 = up .8 pound

Ketostix: negative

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 84
2-hour PP (after meal): 84

I rested a lot.

Maintenance Round 9, Week 2, Day 1 – 11/24

Weight: 182.1 = down .4 pound

Measurements:
Bust: 39” = no change
Waist: 32” = no change
Hips: 42” = no change

Lost from other areas = no change

Ketostix: negative

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 85
2-hour PP (after meal): 79

It was a super busy and stressful day.

Maintenance Round 9, Week 2, Day 2 – 11/25

Weight: 182.1 = no change

Ketostix: negative

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 87
2-hour PP (after meal): 75

Another crazy day – good thing I have most of my food ready in the freezer.

Maintenance Round 9, Week 2, Day 3 – 11/26

Weight: 182.3 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 82
2-hour PP (after meal): 75

Today was much better.

Maintenance Round 9, Week 2, Day 4 – 11/27

Weight: 182.5 = up .2 pound

Ketostix: negative

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 84
2-hour PP (after meal): 82

I’m feeling the beginning of a cold or flu, and will stay home tomorrow to try to stop this from progressing any further.

Maintenance Round 9, Week 2, Day 5 – 11/28

Weight: 182.5 = no change

Ketostix: negative

Blood Glucose:
Fasting: 80
1-hour PP (after meal): 81
2-hour PP (after meal): 81

Still not well, but heading out to a work conference and won’t be back until December 8.

Protocol Round 10, Week 1, Day 1 – 12/8

Weight: 183.6 = up 1.1 pounds

Measurements:
Bust: 39” = no change
Waist: 32” = no change
Hips: 42.5” = up .5″

Lost from other areas = up .5″

Ketostix: negative

Meal:
– 15 oz chicken thigh
– 8 oz broccoli
– 6 oz kohlrabi
– 4 oz carrots
– .3 oz duck fat
– .3 oz butter

Fitday stats:
Calories: 779
Fat: 50.4 grams (58%)
Protein: 59.9 grams (31%)
Carbs: 21.5 grams (11%)

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 86
2-hour PP (after meal): 79

This conference was much worse food wise. I still stayed away from the cookies but I made a mistake of drinking alcohol. Punishment received – I was sick.

[Note: Sick – and with a fat gain. :(. The body sees alcohol as pure sugar (which you no longer make the enzyme to digest), and it uses it even before food for caloric need satisfaction. In other words, your body saw no need to burn the food you ate for fuel, so it stored it as fat. If you were on Lifetime Maintenance it wouldn’t matter so much, but it right now it does. However, since you’re back on Phase 1, it should disappear by next week – as long as you stay away from the booze. :)]

Protocol Round 10, Week 1, Day 2 – 12/9

Weight: 183.2 = down .4 pound

Ketostix: trace

Meal:
– .5 oz butter
– .5 oz duck fat
– 3 medium eggs
– 8 oz chicken liver
– .6 oz lentils
– 8 oz beet greens
– 8 oz kale

Fitday stats:
Calories: 802
Fat: 50.3 grams (57%)
Protein: 64.5 grams (32%)
Carbs: 22.8 grams (11%)

Blood Glucose:
Fasting: 75
1-hour PP (after meal): 82
2-hour PP (after meal): 74

Back to normal life again. I like being on Protocol.

Protocol Round 10, Week 1, Day 3 – 12/10

Weight: 183 = down .2 pound

Ketostix: small

Meal:
– 9 oz salmon
– 7 oz artichoke hearts
– 3 oz potatoes
– .8 oz lard
– .9 oz creme double
– 8 oz Swiss chard
– 8 oz beet greens

Fitday stats:
Calories: 781
Fat: 49.3 grams (57%)
Protein: 60.6 grams (31%)
Carbs: 23.6 grams (12%)

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 85
2-hour PP (after meal): 78

Super busy day at work. I came home late and was very tired.

Protocol Round 10, Week 1, Day 4 – 12/11

Weight: 182.5 = down .5 pound

Ketostix: moderate

Meal:
– .5 oz butter
– .5 oz duck fat
– 3 medium eggs
– 8 oz chicken liver
– .6 oz lentils
– 8 oz beet greens
– 8 oz kale

Fitday stats:
Calories: 802
Fat: 50.3 grams (57%)
Protein: 64.5 grams (32%)
Carbs: 22.8 grams (11%)

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 82
2-hour PP (after meal): 75

Back on track. One day to go before my vacation. I’m looking forward to it.

Protocol Round 10, Week 1, Day 5 – 12/12

Weight: 182 = down .5 pound

Ketostix: moderate

Meal:
– 9 oz salmon
– 7 oz artichoke hearts
– .8 oz lard
– 1 oz creme double
– 8 oz Swiss chard
– 1 oz pumpernickel

Fitday stats:
Calories: 783
Fat: 51 grams (59%)
Protein: 60.7 grams (31%)
Carbs: 20.3 grams (10%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 84
2-hour PP (after meal): 81

I’m leaving for my holiday tomorrow. I’ll be back on January 4th. Have a great Christmas and a Happy New Year!

[Note: Have a wonderful vacation, Dorota – you’ve certainly earned it! And a Happy, Healthy and Prosperous New Year to you and yours. :)]

Protocol Round 11, Week 1, Day 1 – 1/5

Weight: 182 = no change

Measurements:
Bust: 39” = no change
Waist: 32” = no change
Hips: 42” = down .5″

Lost from other areas = down .75″

Ketostix: negative

Meal:
– 7 oz artichoke hearts
– 1.2 oz pumpernickel
– .5 oz butter
– .5 oz duck fat
– 3 medium eggs
– 8 oz chicken liver
– 8 oz kale

Fitday stats:
Calories: 799
Fat: 51.2 grams (58%)
Protein: 60.3 grams (30%)
Carbs: 24.3 grams (12%)

Blood Glucose:
Fasting: 78
1-hour PP (after meal): 84
2-hour PP (after meal): 82

My vacation was fantastic – we skied a lot and spent time sunbathing in the high mountains. I felt energized and didn’t want to go back to work at all. We also ate healthy foods, and I’m proud to be back from my holidays with fewer inches!

[Note: Dorota, sounds like you had a wonderful time, and you clearly stayed on Protocol, because the results speak for themselves. Welcome back! :)]

Protocol Round 11, Week 1, Day 2 – 1/6

Weight: 181.8 = down .2 pound

Ketostix: trace

Meal:
– 11.5 oz zucchini
– 2.5 oz sweet potato
– 9 oz salmon
– .8 oz lard
– 1 oz creme double
– 8 oz Swiss chard

Fitday stats:
Calories: 823
Fat: 51 grams (56%)
Protein: 65.7 grams (32%)
Carbs: 25.2 grams (12%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 81
2-hour PP (after meal): 81

I feel rested and energized after my long vacation. I hope my workload stays at a low level so I can enjoy feeling this way a bit longer.

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

Weight: 181.1 = down .7 pound

Ketostix: small

Meal:
– .5 oz butter
– .5 oz duck fat
– 3 eggs
– 8 oz chicken liver
– 8 oz broccoli
– 6 oz kohlrabi
– 2 oz brown rice

Fitday stats:
Calories: 797
Fat: 50.5 grams (57%)
Protein: 59.4 grams (30%)
Carbs: 26.3 grams (13%)

Blood Glucose:
Fasting: 79
1-hour PP (after meal): 88
2-hour PP (after meal): 85

While on Protocol I feel like I’m in the Sahara (even in my office with the heat on), and I smile because I remember sitting in the same office with gloves and a wool sweater this same time two years ago.

Protocol Round 11, Week 1, Day 4 – 1/8

Weight: 180.4 = down .7 pound

Ketostix: small

Meal:
– .7 oz butter
– 9 oz salmon
– .7 oz lard
– 8 oz beet greens
– 4 oz carrots
– 8 oz spinach
– 4 oz cucumber

Fitday stats:
Calories: 808
Fat: 51.9 grams (57%)
Protein: 62 grams (31%)
Carbs: 23.3 grams (12%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 84
2-hour PP (after meal): 83

I feel very good during the day, and never hungry except for just before lunch –  which is fantastic about Protocol.

Protocol Round 11, Week 1, Day 5 – 1/9

Weight: 180.6 = up .2 pound

Ketostix: small

Meal:
– 9 oz chicory
– 7.3 oz beef steak, boneless
– 1 oz creme fraiche
– 1 oz lard
– 8 oz kale
– 3 oz potatoes

Fitday stats:
Calories: 819
Fat: 50.7 grams (55%)
Protein: 66.6 grams (33%)
Carbs: 24.1 grams (12%)

Blood Glucose:
Fasting: 76
1-hour PP (after meal): 83
2-hour PP (after meal): 79

Everything’s fine! I’m looking forward to the weekend. Have a great weekend, Readers.

Protocol Round 11, Week 1, Day 6 – 1/10

Weight: 180.4 = down .2 pound

Ketostix: moderate

Meal:
– .3 oz butter
– .3 oz lard
– 8 oz beet greens
– 8 oz broccoli
– 15 oz chicken thigh with bone
– 4 oz green peas

Fitday stats:
Calories: 816
Fat: 51.2 grams (57%)
Protein: 67.4 grams (33%)
Carbs: 21.4 grams (10%)

Blood Glucose:
Fasting: 69
1-hour PP (after meal): 79
2-hour PP (after meal): 81

It was a great day – we spent a lot of time outside in the sun. I felt very well.

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

Weight: 180.4 = no change

Ketostix: moderate

Meal:
– 9 oz pork chops
– .4 oz lard
– 8 oz spinach
– 5 oz green beans
– 1.5 oz pumpernickel
– .5 oz butter

Fitday stats:
Calories: 793
Fat: 51.6 grams (58%)
Protein: 56.9 grams (29%)
Carbs: 25.2 grams (13%)

Blood Glucose:
Fasting: 71
1-hour PP (after meal): 82
2-hour PP (after meal): 81

I slept a lot and had a good time preparing the meals for next week.

Protocol Round 11, Week 2, Day 1 – 1/12

Weight: 180.2 = down .2 pound

Measurements:
Bust: 39” = no change
Waist: 31.75” = down .25″
Hips: 41.75” = down .25″

From other areas = no change

Ketostix: moderate

Meal:
– .7 oz butter
– 9 oz salmon
– .7 oz lard
– 8.5 oz beet greens
– 4 oz carrots
– 8 oz Swiss chard

Fitday stats:
Calories: 799
Fat: 51.8 grams (58%)
Protein: 61.7 grams (31%)
Carbs: 21.4 grams (11%)

Blood Glucose:
Fasting: 72
1-hour PP (after meal): 80
2-hour PP (after meal): 80

I was happy today to see a loss of fat from around my waist. Overall – great day!

Protocol Round 11, Week 2, Day 2 – 1/13

Weight: 179.3 = down .9 pound

Ketostix: moderate

Meal:
– .5 oz butter
– .5 oz duck fat
– 3 eggs
– 8 oz chicken liver
– 8 oz broccoli
– 6 oz kohlrabi
– 2 oz brown rice

Fitday stats:
Calories: 797
Fat: 50.5 grams (57%)
Protein: 59.4 grams (30%)
Carbs: 26.3 grams (13%)

Blood Glucose:
Fasting: 69
1-hour PP (after meal): 83
2-hour PP (after meal): 81

I’m a bit tired but my food was great. The weather is changing like crazy here.

Protocol Round 11, Week 2, Day 3 – 1/14

Weight: 179.6 = up .3 pound

Ketostix: moderate

Meal:
– 4 oz green peas
– 9 oz chicory
– .65 oz butter
– 9 oz salmon
– 8 oz kale
– .7 oz lard

Fitday stats:
Calories: 803
Fat: 51 grams (57%)
Protein: 64.4 grams (32%)
Carbs: 21.5 grams (11%)

Blood Glucose:
Fasting: 70
1-hour PP (after meal): 85
2-hour PP (after meal): 82

Everything is good.

Protocol Round 11, Week 2, Day 4 – 1/15

Weight: 179.6 = no change

Ketostix: moderate

Meal:
– .5 oz butter
– .5 oz duck fat
– 3 eggs
– 8 oz chicken liver
– 8 oz spinach
– 1 oz pumpernickel
– 7.5 oz artichoke hearts

Fitday stats:
Calories: 793
Fat: 51.1 grams (58%)
Protein: 60.3 grams (30%)
Carbs: 22.9 grams (12%)

Blood Glucose:
Fasting: 74
1-hour PP (after meal): 82
2-hour PP (after meal): 78

Traveling, and won’t report in again until Monday.

Dorota’s Farewell Message, January 21, 2015

Dear Readers, it’s been over a year – a wonderful year – since I began Protocol. I was fat (214 pounds and a waist of 39 inches!), depressed, and not quite willing to believe way of life could truly help me. But oh, how it did. I’ve lost nearly forty pounds and my waist is now a ‘normal’ (no longer obese) 31 inches. It’s time to fly the nest and go onto Lifetime Maintenance – a brilliantly designed Protocol phase that will ensure I never gain back a single inch or an ounce.

So, to SugarFree:

It’s hard to express the depth of my gratitude for the life-changing experience you gave me. I received a completely new mindset about food and true health from you, one that will stay with me forever – and this gift is priceless! I appreciate all your help and guidance, your daily support and your having given me your spirit of fighting for the truth in a world of nutrition lies. 

My life has changed tremendously because of Protocol! I feel warm in body and spirit, and I’m positive that my depressive cycle of yo-yo-dieting is gone forever, since cooking and eating the amazingly tasty and healthy meals is now an integrated part of my life. It’s how I live naturally now every day, without having to think about it as I did when I began. Thank you! I really enjoyed working with you and I wish you all the very best.

To the Readers of my Thread:

1) Listen to SugarFree!

2) Keep your fingers crossed for me – I will for you!

Dear Dorota, few Participants have worked as hard, or listened so intently to what Protocol has to offer as you. You’ve learned everything I have to teach, and will learn a lot more on your own over the coming years. Years in which you will continue to get slimmer and to remain happy and healthy – as you deserve. May you and S. have a happy life together – and as always, you know where to find me if you need me. 😀

SugarFree