Jill will join us on Monday, March 19, 2018 – but please welcome her now!
Jill’s Introduction
Hello everyone! I’m forty-five, 5’4” and 177 pounds – the most I’ve ever weighed. After reviewing the results of my metabolic blood tests I learned that I have a low-level of inflammation, Hyperinsulemia and Diabetes, as well as Hypothyroidism. I also may have Non-Alcoholic Fatty Liver Disease (NAFLD). A winning combination, huh? Those results were hard to hear, but not a real surprise. As part of my journey back to health I’ve been thinking about my eating patterns over the past few decades and realized I’ve been basically starving myself. I have always micro-managed my eating, cutting out entire food groups in the mistaken belief that finding the “magic formula” of food combinations would make me slim and healthy. Note I put slim before healthy. And don’t even get me started on exercise. I’ve run marathons, taken spin classes, gone to boot camps and done Crossfit. Yet… I’m still fat! After reading about Orthorexia, I was able to admit to myself that yeah, I have an eating disorder.
I decided to undertake my Protocol journey because I’m tired of being tired 24/7 and I am tired of being unhealthy and absent in my own life. And I’m definitely tired of being fat while eating so little. I look forward to becoming a lean, healthy woman who has the freedom to eat delicious food (which is basically everything homemade according to SugarFree) and actually enjoy it. To not spend an entire day feeling guilty because the scale didn’t say what I thought it should. I can’t wait to have enough energy to get through my must-do’s with enough leftover to get to a few can-do’s. In my many years taking care of others, the person who has suffered the most is me: emotionally and physically. SugarFree will guide me to learning how to put myself first sometimes, by showing me how to choose food full of nutrients, do real cooking, and eventually do exercise that doesn’t take hours a day. Hopefully I can do the same for my friends and family someday. I know it won’t be easy, and I have a lot of bad habits to break, but it will be so worthwhile. Size seven skinny junior jeans watch out – I’m coming for you!
Interim, Week 1, Day 1 – 3/19
Weight: 177.4 pounds
Measurements:
Bust: 39″
Waist: 40.5″
Hips: 43.5″
Ketostix: Trace
Blood Glucose:
Fasting: 112
1 – hour PP: 125
2 – hour PP: 120
Meal:
– 11.5 oz chicken thighs
– 8 oz broccoli
– 6.5 oz collards
– 4 oz sweet potato
– 1.4 oz butter
– 1.4 oz duck fat
Fitday Stats:
Calories: 1,317
Fat: 100 grams (69%)
Protein: 55.9 grams (17%)
Carbs: 48.4 grams (14%)
Sugars were higher than I expected. I was in a day-long training so I ate much later than usual.
Interim, Week 1, Day 2 – 3/20
Weight: 177.7 = up .3 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 83
1 – hour PP: 102
2 – hour PP: 104
Meal:
– 6.5 oz salmon
– 8 oz spinach
– 7 oz collard greens
– 2 oz pasta
– 1.75 oz duck fat
– 1.75 oz butter
Fitday Stats:
Calories: 1,281
Fat: 102.7 grams (73%)
Protein: 54.6 grams (17%)
Carbs: 34.6 grams (10%)
Nice to see my PPs lower than yesterday, and my Ketostix at moderate, which means I’m heading in the right direction.
Interim, Week 1, Day 3 – 3/21
Weight: 177.8 = up .1 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 100
1 – hour PP: 88
2 – hour PP: 83
Meal:
– 7 oz beef liver
– 1 egg
– 8 oz Swiss chard
– 5 oz green beans
– 2 oz onion
– 1.75 oz butter
– 1.75 oz duck fat
– 1 oz red wine
– .5 oz tomato paste
Fitday Stats:
Calories: 1,291
Fat: 102.6 grams (71%)
Protein: 55.4 grams (17%)
Carbs: 36.7 grams (12%)
Spring snow brought me a day off, and it was nice to eat a leisurely lunch longer than 20 minutes. I’m fighting a cold so it’s a great day to take a nap and read a book, though the real struggle will be to stay out of the kitchen and away from my favorite comfort foods. I intend to keep my eye on the prize, which is a healthier me.
Interim, Week 1, Day 4 – 3/22
Weight: 176 = down 1.8 pounds
Ketostix: Large
Blood Glucose:
Fasting: 84
1 – hour PP: 88
2 – hour PP: 91
Meal: PIM
Another day off, and I still have my cold, so SugarFree put me on PIM – Protocol Illness Menu. Though to me it was a luxury lunch. Woot. I also had time to research and order a lunch box style food warmer to keep my food hot so I don’t have to wait for the microwave during my way too short lunch break. Thanks for the suggestion, SugarFree.
Interim, Week 1, Day 5 – 3/23
Weight: 174.4 = down 1.6 pounds
Ketostix: large
Blood Glucose:
Fasting: 83
1 – hour PP: 88
2 – hour PP: 81
Meal: PIM
Didn’t sleep well last night but I still woke up energized enough to get through the day instead of feeling as if I never went to bed, a common occurrence over the last few months. And my cold is almost gone.
Interim, Week 1, Day 6 – 3/24
Weight: 175.7 = up 1.3 pounds
Ketostix: Large
Blood Glucose:
Fasting: 85
1 – hour PP: 77
2 – hour PP: 81
Meal:
– 7 oz salmon
– 8 oz spinach
– 9 oz asparagus
– 3 oz white potato
– 1.75 oz butter
– 1.75 oz duck fat
Fitday Stats:
Calories: 1,278
Fat: 102.8 grams (72%)
Protein: 56.9 grams (18%)
Carbs: 31.5 grams (10%)
I’m proud of myself. I stayed on Protocol while hostessing weekends in a restaurant that serves comfort food and free desserts. You wouldn’t believe how many customers I seat that cannot comfortably fit into the tables. The restaurant has tables from the forties, fifties and sixties as part of the decor. It is visibly obvious how much America has grown since then just by looking at the size of the people at those tables. So sad. And scary. What will customers look like in another ten years?
Interim, Week 1, Day 7 – 3/25
Weight: 174.9 = down .8 pound
Ketostix: Large
Blood Glucose:
Fasting: 82
1 – hour PP: 107
2 – hour PP: 112
Meal:
– 8 oz pork chop
– 8 oz broccoli
– 5 oz turnip greens
– 2 oz sweet potato
– 1.5 oz butter
– 1.5 oz duck fat
Fitday Stats:
Calories: 1,200
Fat: 96.9 grams (73%)
Protein: 45.5 grams (12%)
Carbs: 36.6 grams (15%)
Today was a challenge because it was my son’s birthday party. I caught myself mindlessly nibbling on a few foods that I cannot eat. My PPs show it. I am proud that I stopped myself and even prouder that instead of thinking “I blew it so why not blow the rest of the day”; I resisted the buttercream cake and homemade ice-cream which is my all time favorite. It was good for me to see what just a few mindless nibbles can do as well as knowing I can resist sugary foods in a family of “food pushers” who often don’t understand the word no. Social occasions aren’t easy, but SugarFree says in a few months I won’t even be tempted by any of those foods. Hard to believe now, but I’ll keep the faith. 🙂
Interim, Week 2, Day 1 – 3/26
Weight: 175.5 = up .6 pound
Measurements:
Bust: 38.5″= down .5″
Waist: 40″ = down .5″
Hips: 42.5″ = down 1″
Other areas = down 2.5″
Ketostix: Moderate
Blood Glucose:
Fasting: 94
1 – hour PP: 92
2 – hour PP: 101
Meal:
– 8 oz sirlion steak
– 8 oz Swiss chard
– 3 oz lentils
– 1.5 oz duck fat
– 1.5 oz butter
– 12 oz fennel
Fitday Stats:
Calories: 1,407
Fat: 116.1 grams (73%)
Protein: 59.1 grams (17%)
Carbs: 34.5 grams (10%)
Another 4.5 inches of fat gone, making a 10-inch loss in just two weeks! The scale hasn’t gone down much at all, so SugarFree was right: the scale lies, and today I can see it for myself. My energy level is also increasing every day. I wake up and drag little less. And I’m no longer feeling the usual four p.m. need for a pick-me-up of caffeine or sugar. I am also learning new kitchen skills while preparing food in new ways. Change is hard but it feels good to tackle them. This old dog is learning new tricks.
Interim, Week 2, Day 2 – 3/27
Weight: 175 = down .5 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 93
1 – hour PP: 85
2 – hour PP: 88
Meal:
– 7 oz beef liver
– 8 oz spinach
– 12 oz broccoli raab
– 2 oz onions
– .5 oz tomato paste
– 1 oz red wine
– 1.75 oz duck fat
– 1.75 oz butter
Fitday Stats:
Calories: 1,278
Fat: 99.6 grams (70%)
Protein: 59.7 grams (19%)
Carbs: 35.7 grams (11%)
I used my new food warmer. Boy, that sucker gets hot. I’ll need to buy some oven pads to get my bowls out. I also ate broccoli raab for the first time. Yummy.
Interim, Week 2, Day 3 – 3/28
Weight: 175 = no change
Ketostix: Moderate
Blood Glucose:
Fasting: 96
1 – hour PP: 117
2 – hour PP: 94
Meal:
– 7 oz salmon, raw
– 8 oz Swiss chard
– 4 oz dandelion greens
– 3 oz brown rice, cooked
– 1.7 oz duck fat
– 1.7 oz butter
Fitday Stats:
Calories: 1,272
Fat: 101 grams (71%)
Protein: 52.6 grams (17%)
Carbs: 38.3 grams (12%)
Just tried on my new junior, size 7 skinny jeans. Hmm. If I could wear them only up to my knees they’d fit great. 🙂 It’s hard to believe I’ll be able to get them up completely – and button them – one day.
Interim, Week 2, Day 4 – 3/29
Weight: 173.5 = down 1.5 pounds
Ketostix: Moderate
Blood Glucose:
Fasting: 88
1 – hour PP: 109
2 – hour PP: 97
Meal:
– 12 oz chicken thighs
– 8 oz spinach
– 6 oz artichoke hearts
– 2 oz corn niblets
– 1.25 oz duck fat
– 1.25 oz butter
– 1 oz heavy cream
Fitday Stats:
Calories: 1,357
Fat: 107.6 grams (72%)
Protein: 59.3 grams (17%)
Carbs: 38 grams (11%)
I’m eating and enjoying new veggies on Protocol. I cooked the chicken in the Instant Pot with the duck fat, butter, cream, corn and spinach. It was only the second thing I ever made in it and it was delicious.
Interim, Week 2, Day 5 – 3/30
Weight: 174.1 = up .6 pound
Ketostix: Large
Blood Glucose:
Fasting: 79
1 hr PP: 112
2 hr PP: 99
Meal:
– 11 oz pork chop
– 8 oz broccoli
– 3 oz peas
– 3 oz carrots
– 1.5 oz butter
– 1.5 oz duck fat
Fitday Stats:
Calories: 1,301
Fat: 103.6 grams (72%)
Protein: 61.3 grams (19%)
Carbs: 30.8 grams (9%)
Enjoyed my meal which I had the time to eat at my own pace. I’m looking forward to starting the Maintenance phase on Monday!
Interim, Week 2, Day 6 – 3/31
Weight: 173.6 = down .5 pound
Ketostix: moderate
Blood Glucose:
Fasting: 92
1-hr PP: 115
2-hr PP: 105
Meal:
– 7 oz salmon, raw
– 8 oz kale, raw
– 5 oz green beans, raw
– 2 oz acorn squash, raw
– 1.75 oz butter
– 1.75 oz duck fat
Fitday Stats:
Calories: 1,300
Fat: 103.3 grams (72%)
Protein: 53.8 grams (17%)
Carbs: 38.7 grams (11%)
Busy day with my son’s birthday bowling party, where I got to see some good friends. And thank goodness for good conversation because it kept me away again from the cake and pizza!
Interim, Week 2, Day 7 – 4/1
Weight: 174.6 = up 1 pound
Ketostix: moderate
Breakfast:
– 3 pancakes
– 4 oz maple syrup
Blood Glucose:
Fasting: 92
1-hr PP: 186
2-hr PP: 202
Main Meal:
– 6 oz beef liver
– 8 oz spinach
– 1.5 oz butter
– 1.5 oz duck fat
– 9 oz asparagus
– .5 oz fish sauce
– 3 oz coconut milk
– .5 oz Thai curry paste
– 3 oz red pepper
– 2 oz tomatoes
– 2 oz mushrooms
Blood Glucose:
1-hr PP: 145
2-hr PP: 114
Fitday Stats:
Calories: 1,968
Fat: 105.9 grams (49%)
Protein: 192.6 grams (39%)
Carbs: 61.1 grams (12%)
I spent a nice Easter day with my family. And I got to to enjoy pancakes with maple syrup at breakfast with them after the Sunrise Service at church. But yikes! My PP’s were not happy. Still, it was a good learning experience. My metabolism and blood sugar control has a long way to go.
Maintenance, Round 1, Week 1, Day 1 – 4/2
Weight: 175.5 = up .9 pound
Measurements:
Bust: 38.5″ = no change
Waist: 39.5” = down .5″
Hips: 41.5” = down 1″
Other areas = down .75”
Ketostix: negative
Blood Glucose:
Fasting: 110
1-hr PP: 109
2-hr PP: 101
More not great PP’s even though I ate no starch carbs, and I gained some water weight because of the pancakes and maple syrup I ate yesterday. SugarFree said it would happen and I know it is only temporary. Plus, I lost two and a half inches of fat this week. My clothes are looser and that’s a good feeling.
Maintenance, Week 1, Day 2 – 4/3
Weight: 175.3 = up .7 pound
Ketostix: Small
Blood Glucose:
Fasting: 101
1-hr PP: 107
2-hr PP: 102
My PP’s are finally coming down. Since Maintenance menus have so much more food, the logistics of eating everything in a short time is even more of a challenge. Not that I’m complaining about more food. 🙂
Maintenance, Week 1, Day 3 – 4/4
Weight: 173.5 = down 1.8 pounds
Ketostix: Small
Blood Glucose:
Fasting: 91
1-hr PP: 97
2-hr PP: 107
My clothes are fitting better, but despite that I’m still obsessed with the scale. 🙁 But I cooked and enjoyed a delicious fatty Porterhouse – yum!
Maintenance, Week 1, Day 4 – 4/5
Weight: 172.8 = down .7 pound
Ketostix: Small
Blood Glucose:
Fasting: 94
1-hr PP: 128
2-hr PP: 105
After a talk with SugarFree, I’m definitely going to try to abandon the years of brainwashing I’ve had (all women) that makes us stare at our scales every day, feeling good if the number is lower, and guilty if it doesn’t move. She pointed out what I’ve seen with my eyes but couldn’t believe: in almost three weeks of Protocol, I’ve only lost a few pounds – but nearly fourteen inches of fat, an entire dress size! She said if that was true, what was the scale really telling me? It took a minute for me to reply: nothing. This is hard for me. I spent years fixated on one set of numbers, so it’s difficult to concentrate on the numbers that are actually important. Because unlike the numbers on the scale, the numbers on my measuring tape are true.
Maintenance, Round 1, Week 1, Day 5 – 4/6
Weight: 172.1 = down .8 pound
Ketostix: moderate
Blood Glucose:
Fasting: 92
1-hr PP: 87
2-hr PP: 100
I cooked yummy garlic shrimp with lots of butter, and roasted my green beans. Good way to end the work week. I can’t wait until it gets warmer so I can break out my spring clothes and enjoy the sun.
Maintenance, Week 1, Day 6 – 4/7
Weight: 173.2 = up 1.1 pounds
Ketostix: Small
Blood Glucose:
Fasting: 101
1-hr PP: 111
2-hr PP: 101
Definitely going to have to buy another food warmer for traveling on the weekends.
Maintenance, Week 1, Day 7 – 4/8
Weight: 172.9 = down .3 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 89
1-hr PP: 115
2-hr PP: 103
I ate later than usual but wasn’t severely hungty and didn’t have the urge to binge eat – but my meal sure tasted good when I had it.
Maintenance, Week 2, Day 1 – 4/9
Weight: 172.9 = no changer
Measurements:
Bust: 38″= down .5″
Waist: 38.5″ = down 1″
Hips: 40″ = down 1.5″
Other areas = down 1″
Ketostix: Moderate
Blood Glucose:
Fasting: 103
1-hr PP: 118
2-hr PP: 102
I’m excited! I lost another four inches of fat last week while eating more food every day than I have eaten in decades. I wish I hadn’t stupidly starved myself for years with nothing to show for it but a broken metabolism, and I really wish I’d found Protocol years ago. It’s lucky that I finally found SugarFree after years of following well meaning but misguided nutritional advice from many “professional” sources.
Maintenance, Week 2, Day 2 – 4/10
Weight: 172.3 = down .6 pound
Ketostix: Large
Blood Glucose:
Fasting: 96
1-hr PP: 151
2-hr PP: 125
Despite being up late last night I woke early with energy. Cooked a delicious eggplant and coconut milk curry.
Maintenance, Week 2, Day 3 – 4/11
Weight: 172.6 = up .3 pound
Ketostix: Large
Blood Glucose:
Fasting: 94
1-hr PP: 92
2-hr PP: 89
Devoured a thick, juicy steak covered in butter with my meal. And I ate it almost rare (and tender) instead of well-done (and tough), as I’ve been inching toward with SugarFree’s encouragement. What a great way to get through Hump Day. Are you eating this well yet losing oodles of fat? I never could until I started Protocol. Pretty exciting. 🙂
And I learned something new this week. Sure, my blood sugars were suddenly horrible again, but I’m still so used to that I thought nothing of it. Not SugarFree. We spoke, and she said something was causing this, and it wasn’t my food. She asked if I’d changed shampoo, or face cream or… the light dawned. I had a small rash and had been using cortisone cream. For days. Sugarfree suggested aloe instead since cortisol depresses insulin, which raises blood sugars. Which is why your blood sugar goes up after exercise. Who knew? So, I stopped using it. And my blood sugars dropped like a rock to my slowly-becoming-my-new-normal levels. Whew.
Maintenance, Week 2, Day 4 – 4/12
Weight: 172.6 = no change
Ketostix: Moderate
Blood Glucose:
Fasting: 93
1-hr PP: 88
2-hr PP: 85
After a chat with SugarFree I’m going to get up at least an hour earlier so that I can tackle some of my “must do’s” early in the day when my mind is fresh. Now that my energy has improved I know I can do this. I just need to get over my fear of not being able to get up so early after years of dragging myself out of bed in the morning, due to poor eating and late nights. Bad habits I intend to change, so I’m putting it out here for eveyone to see. Peer pressure. 🙂
Maintenance, Week 2, Day 5 – 4/13
Weight: 172.4 = down .2 pound
Ketostix: Large
Blood Glucose:
Fasting: 93
1-hr PP: 102
2-hr PP: 95
Kept my promise and got up an hour earlier! And yep, I finished a lot of tasks before work. I even wished I had done it a little bit earlier. To top it off I ate raspberries and whip cream with my meal. What a way to get slim.
Maintenance, Week 2, Day 6 – 4/14
Weight: 172.4 = down .2 pound
Ketostix: Small
Blood Glucose:
Fasting: 87
1-hr PP: 132
2-hr PP: 106
I’m eating mussels for the first time tomorrow, though I could only find precooked frozen. I bet they’ll be delicious dripping in butter and garlic. Isn’t almost everything?
Maintenance, Week 2, Day 7 – 4/15
Weight: 175.3 = up 2.9 pounds
Ketostix: Small
Blood Glucose:
Fasting: 99
1-hr PP: 103
2-hr PP: 105
Cooked (okay, overcooked, since I forgot they weren’t raw) the mussels in garlic and butter. I’m not a seafood lover but the juice of mussels has a unique taste. Looking forward to trying them fresh. Plus, I made polenta for the first time, which was delicious.
Maintenance, Week 3, Day 1 – 4/16
Weight: 172.9 = down 2.4 pounds
Measurements:
Bust: 37.75″= down .25″
Waist: 38″ = down .5″
Hips: 40″ = no change
Other areas = down 1.5″
Ketostix: Small
Blood Glucose:
Fasting: 95
1-hr PP: 111
2-hr PP: 104
Another Monday and more fat gone! Protocol is amazing.
Maintenance, Week 3, Day 2 – 4/17
Weight: 172.3 = down .6 pound
Ketostix: Large
Blood Glucose:
Fasting: 85
1-hr PP: 97
2-hr PP: 102
Made a chicken stir-fry with peppers, tomatoes and eggplant over rice along with sauteed spinach and garlic, and roasted green beans on the side. Yummy. Thanks for the idea, SugarFree.
Maintenance, Week 3, Day 3 – 4/18
Weight: 171.9 = down .4 pound
Ketostix: Large
Blood Glucose:
Fasting: 91
1-hr PP: 105
2-hr PP: 101
Put on a pair of size smaller slacks I haven’t been able to wear in years. Well, after just a short time on Protocol (and only six pounds down) I buttoned them easily and wore them comfortably all day. Hard to believe that by this time next year I’ll be taking them to consignment because they’ll be too big.
Maintenance, Week 3, Day 4 – 4/19
Weight: 172.5 = up .6 pound
Ketostix: Large
Blood Glucose:
Fasting: 77
1-hr PP: 120
2-hr PP: 112
Tried on my size 7 skinny jeans, and they went halfway up my thighs! Last time they only came to the top of my knees. I wonder how far up they’ll go next month?
Maintenance, Week 3, Day 5 – 4/20
Weight: 171.8 = down .7 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 87
1-hr PP: 100
2-hr PP: 95
Although my weight goes up and down by a pound or so, it’s really motivating to see my body fat consistently go lower no matter what the scale does. Thanks, SugarFree, for helping me manage this while I eat (lots of) delicious food. The only thing I’m hungry for is to continue this success.
Maintenance, Week 3, Day 6 – 4/21
Weight: 173.3 = up 1.5 pounds
Ketostix: Moderate
Blood Glucose:
Fasting: 94
1-hr PP: 78
2-hr PP: 113
Actually got up at 6:30 on a Saturday to get things accomplished before starting my day. Checked some things off my list, though not as many as I hoped.
Maintenance, Week 3, Day 7 – 4/22
Weight: 172.8 = down .5 pound
Ketostix: Small
Blood Glucose:
Fasting: 101
1-hr PP: 82
2-hr PP: 92
Enjoyed whipped cream and raspberries today!
Maintenance, Week 4, Day 1 – 4/23
Weight: 174.5 = up 1.7 pounds
Measurements:
Bust: 37″= down .75″
Waist: 38″ = no change
Hips: 39.75″ = down .25″
Other areas = down .75″
Ketostix: Small
Blood Glucose:
Fasting: 96
1-hr PP: 141
2-hr PP: 113
Though eating squash is new, I really like it. Especially topped with duck fat and butter.
Maintenance, Week 4, Day 2 – 4/24
Weight: 174.5 = no change
Ketostix: Small
Blood Glucose:
Fasting: 85
1-hr PP: 110
2-hr PP: 106
Ate leeks today for the first time ever. They were delicious with butter and thyme. I’ve been thinking about trying them for weeks. Now I wish I had done it sooner.
Maintenance, Week 4, Day 3 – 4/25
Weight: 173.5 = down 1 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 87
1-hr PP: 114
2-hr PP: 101
It’s getting easier to get up early, and wake up naturally about 5:30. I’d like to get up at 5, so I may need to move my bedtime up a little.
Maintenance, Week 4, Day 4- 4/26
Weight: 173.5 = no change
Ketostix: Trace
Blood Glucose:
Fasting: 88
1-hr PP: 85
2-hr PP: 88
It was exciting to see my PP’s range within five points of my fasting; this is the first time it happened. My hair stylist said my hair texture has improved, too, so I’ve said goodbye to coarse, dry hair that no amount of conditioner helped.
Maintenance, Week 4, Day 5 – 4/27
Weight: 173.7 = up .2 pound
Ketostix: Trace
Blood Glucose:
Fasting: 92
1-hr PP: 146
2-hr PP: 93
Something weird happened with my 1-hour PP. I know it wasn’t the food.
Maintenance, Week 4, Day 6 – 4/28
Weight: 173.9 = up .2 pound
Ketostix: Small
Blood Glucose:
Fasting: 99
1-hr PP: 98
2-hr PP: 103
Had an avocado drizzled with lemon and olive oil, and sprinkled with salt and pepper. Delicious.
Maintenance, Week 4, Day 7 – 4/29
Weight: 173.5 = down .4 pound
Ketostix: Small
Blood Glucose:
Fasting: 90
1-hr PP: 109
2-hr PP: 84
I was so hungry when I finally ate. Never thought I’d look forward to eating liver but I did.
Protocol Round 1, Week Day 1, Day 1 – 4/30
Weight: 172.6 = down .9 pound
Measurements:
Bust: 37″= no change
Waist: 37.75″ = down .25″
Hips: 39.25″ = down .5″
Other areas = down .5″
Ketostix: Small
Blood Glucose:
Fasting: 96
1-hr PP: 192
2-hr PP: 119
Meal:
– 11 oz chicken thigh
– 2.5 oz brown rice
– 8 oz spinach
– 12 oz broccoli raab
– 1 T duck fat
– .75 T butter
Fitday Stats:
Calories: 826
Fat: 49.9 grams (56%)
Protein: 60.2 grams (28%)
Carbs: 34.1 grams (16%)
SugarFree helped me figure out the cause of my crazy 1-hour PP. Instead of washing my hands before taking it, I’ve been using an alcohol swab – without letting it dry first!to rise that high.
Protocol Round 1, Week 1, Day 2 – 5/1
Weight: 172.3 = down .2 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 92
1-hr PP: 114
2-hr PP: 98
Meal:
– 8 oz salmon
– 3 oz acorn squash
– 8 oz broccoli
– 5 oz green beans
– 1.5 T duck fat
– 1.5 T butter
Fitday Stats:
Calories: 830
Fat: 51.0 grams (56%)
Protein: 58.9 grams (29%)
Carbs: 34.0 grams (15%)
Delicious meal, and a good day!
Protocol Round 1, Week 1, Day 3 – 5/2
Weight: 171= down 1.3 pounds
Ketostix: Large
Blood Glucose:
Fasting: 90
1-hr PP: 94
2-hr PP: 102
Meal:
– 8 oz steak
– 8 oz spinach
– 6 oz collard greens
– 3 oz sweet potato
– .75 T duck fat
– .5 T butter
Fitday Stats:
Calories: 812
Fat: 49.4 grams (55%)
Protein: 57.2 grams (28%)
Carbs: 35.0 grams (17%)
Since I eat less fat with in this phase, I’m looking for different ways to cook my vegetables. Today I roasted my spinach with Italian herbs until they were crispy, then drizzled on a little olive oil. They were tasty but I miss all the butter and duck fat on Maintenance.
Protocol Round 1, Week 1, Day 4 – 5/3
Weight: 170.4 = down .6 pound
Ketostix: Large
Blood Glucose:
Fasting: 81
1 hr PP: 93
2 hr PP: 95
Meal:
– 7 oz beef liver
– 9 oz asparagus
– 1.5 T butter
– 1.5 T duck fat
– 8 oz broccoli
– 2 tomatoes
– 1 whole egg
Fitday Stats:
Calories: 828
Fat: 49.9 grams (54%)
Protein: 59.4 grams (30%)
Carbs: 35.3 grams (16%)
I’m feeling good about my great PP’s today, all below 100.
Protocol Round 1, Week 1, Day 5 – 5/4
Weight: 170.3 = down .1 pound
Ketostix: Large
Blood Glucose:
Fasting: 76
1-hr PP: 96
2-hr PP: 88
Meal:
– 11 oz pork chop
– 12 oz fennel bulb
– 8 oz spinach
– .75 T butter
– 1 T duck fat
– 3 oz white potato
– .5 oz sour cream
Fitday Stats:
Calories: 827
Fat: 51.1 grams (55%)
Protein: 60.0 grams (30%)
Carbs: 32.2 grams (15%)
What makes a great Friday? Two days of great PP’s, and SugarFree’s belief that I’ll be in the 160’s on Monday. 🙂
Protocol Round 1, Week 1, Day 6 – 5/5
Weight: 169.5 = down .8 pound
Ketostix: Large
Blood Glucose:
Fasting: 86
1-hr PP: 101
2-hr PP: 86
Meal:
– 8 oz salmon
– 5 oz okra
– 8 oz snowpeas
– 8 oz swiss chard
– 1.5 T butter
– 1.5 T duck fat
Fitday Stats:
Calories: 850
Fat: 50.9 grams (54%)
Protein: 62.5 grams (30%)
Carbs: 35.6 grams (16%)
Went to Trader Joe’s for the first time. What a fantastic store. Too bad it isn’t closer. Next time I’ll go when I have more time to explore.
Protocol Round 1, Week 1, Day 7 – 5/6
Weight: 170.2 = up .7 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 84
1-hr PP: 100
2-hr PP: 90
Meal:
– 7 oz beef liver
– 5 oz turnip greens
– 8 oz spinach
– 1.75 oz lentils
– 1.25 T butter
– 1.5 T duck fat
– 1 egg
Fitday Stats:
Calories: 830
Fat: 50.4 grams (54%)
Protein: 59.6 grams (29%)
Carbs: 35.7 grams (17%)
I have so much fresh and frozen food in the house I had to make room in the garage for another fridge. It’ll be nice to put my things in a full size instead of two mini fridges. No more praying the door doesn’t pop open during the day.
Protocol Round 1, Week 2, Day 1 – 5/7
Weight: 169.7 = down .5 pound
Measurements:
Bust: 36.75″= down .25″
Waist: 37.5″ = down .25″
Hips: 39.25″ = no change
Other areas = down .75″
Ketostix: Large
Blood Glucose:
Fasting: 85
1-hr PP: 103
2-hr PP: 90
Meal:
– 8 oz sirloin steak
– 8 oz broccoli
– 12 oz zucchini
– 2 oz leeks
– .5 T butter
– .75 T duck fat
– 2 oz Crimini mushrooms
Fitday Stats:
Calories: 843
Fat: 50.1 grams (56%)
Protein: 62.7 grams (30%)
Carbs: 32.3 grams (14%)
I didn’t have to rush through my lunch. That made my day.
Protocol Round 1, Week 2, Day 2 – 5/8
Weight: 168.7 = down .7 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 95
1-hr PP: 116
2-hr PP: 104
Meal:
– 14 oz chicken thigh
– 8 oz chard
– 6 oz collards
– 3 oz sweet potato
– .5 T butter
– .5 T duck fat
Fitday Stats:
Calories: 843
Fat: 50.5 grams (54%)
Protein: 61.8 grams (30%)
Carbs: 35.3 grams (16%)
PP’s were high today. Great day otherwise – I’m in the 160’s!
Protocol Round 1, Week 2, Day 3 – 5/9
Weight: 168.9 = up .2 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 89
1-hr PP: 99
2-hr PP: 95
Meal:
– 7.5 oz oz salmon, raw
– 8 oz spinach, raw
– 9 oz asparagus, raw
– 2 oz corn, cooked
– 3 oz eggplant, raw
– 1.5 T butter
– 1.5 T duck fat
Fitday Stats:
Calories: 856
Fat: 52.3 grams (55%)
Protein: 60.9 grams (29%)
Carbs: 36.8 grams (16%)
Office celebration lunch today, but I stayed on track and ate according to plan. It wasn’t easy, but worth it.
Protocol Round 1, Week 2, Day 4 – 5/10
Weight: 169.2 = up .3 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 90
1-hr PP: 100
2-hr PP: 91
Meal:
– 10 oz pork chop
– 8 oz broccoli, raw
– 7 oz mustard greens
– 2.5 oz white potato
– 1 T butter
– 1 T duck fat
-.5 oz sour cream
Fitday Stats:
Calories: 824
Fat: 51.4 grams (55%)
Protein: 58.2 grams (28%)
Carbs: 36.4 grams (17%)
Still in the 160’s, and while eating delicious food. It’s exciting. 🙂 Thanks, SugarFree!
Protocol Round 1, Week 2, Day 5 – 5/11
Weight: 168.5 = down .7 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 91
1-hr PP: 118
2-hr PP: 109
Meal:
– 7 oz turkey
– 8 oz spinach
– 4 oz green beans
– 4 oz mashed potato
– 3 T butter
– 3 T olive oil
– 2 oz orange pepper
– 1 oz onions
– 2 oz tomatoes
– 2 cubic inch coconut cake
– 2 T heavy cream
Fitday Stats:
Calories: 1,526
Fat: 114.7 grams (69%)
Protein: 69.3 grams (20%)
Carbs: 54.3 grams (10%)
Wow. Just fell off Protocol with a few bites of cake at a Mother’s Day meal and boy do my PP’s show it.
Protocol Round 1, Week 2, Day 6 – 5/12
Weight: 169.9 = up 1.4 pounds
Ketostix: Trace
Blood Glucose:
Fasting: 96
1-hr PP: 109
2-hr PP: 98
Meal:
– 8 oz liver
– 12 oz fennel bulb
– 1 egg
– 2 oz butter
– 2 oz duck fat
– 8 oz Swiss chard
– 3 oz butternut squash
Fitday Stats:
Calories: 1,413
Fat: 116.9 grams (73%)
Protein: 60.2 grams (17%)
Carbs: 37.8 grams (10%)
I had a great time with my family. And stayed on track.
Protocol Round 1, Week 2, Day 7 – 5/13
Weight: 168.5 = down 1.4 pounds
Ketostix: Trace
Blood Glucose:
Fasting: 95
1-hr PP: 101
2-hr PP: 94
Meal:
– 7 oz salmon
– 8 oz spinach
– 3 oz lentils
– 4.5 oz artichoke hearts
– 1.25 T butter
– 1.25 T duck fat
Fitday Stats:
Calories: 821
Fat: 49.5 grams (54%)
Protein: 59.7 grams (29%)
Carbs: 34.7 grams (17%)
We had a surprise Mother’s Day visit from my brother. Messed up my planning for the day but it was nice to see family.
Maintenance Round 2, Week 1, Day 1 – 5/14
Weight: 169.6 = up 1.1 pounds
Measurements:
Bust: 36.75″ = no change
Waist: 36.75″ = down .75″
Hips: 39.25″ = no change
Other areas = down 1.5″
Ketostix: Trace
Blood Glucose:
Fasting: 95
1-hr PP: 101
2-hr PP: 94
Today was tough; nothing went right. But my meal was delicious – and as of today I’ve lost nearly four inches from my waist in a little over a month! Never thought it would happen.
Maintenance Round 2, Week 1, Day 2 – 5/15
Weight: 168.9 = down .8 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 95
1-hr PP: 102
2-hr PP: 90
Smooth morning, delicious meal, smooth afternoon.
Maintenance Round 2, Week 1, Day 3 – 5/16
Weight: 168.8 = down .1 pound
Ketostix: Trace
Blood Glucose:
Fasting: 87
1-hr PP: 108
2-hr PP: 88
A busy, but good day and another delicious meal.
Maintenance Round 2, Week 1, Day 4 – 5/17
Weight: 169.2 = up .3 pound
Ketostix: Trace
Blood Glucose:
Fasting: 86
1-hr PP: 85
2-hr PP: 90
Better PP’s today.
Maintenance Round 2, Week 1, Day 5 – 5/18
Weight: 168.8 = down .4 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 84
1-hr PP: 100
2-hr PP: 93
A delicious meal and no work this afternoon.
Maintenance Round 2, Week 1, Day 6 – 5/19
Weight: 168 = down .8 pound
Ketostix: Small
Blood Glucose:
Fasting: 87
1-hr PP: 101
2-hr PP: 95
Busy Saturday but good Saturday. Just wish the sun would come out.
Maintenance Round 2, Week 1, Day 7 – 5/20
Weight: 168.3 = up .3 pound
Ketostix: Small
Blood Glucose:
Fasting: 86
1-hr PP: 102
2-hr PP: 91
Nice to see the sun out. Makes for a good Sunday along with good food.
Maintenance Round 2, Week 2, Day 1 – 5/21
Weight: 168.2 = down .1 pound
Measurements:
Bust: 36.75″ = no change
Waist: 36.75″ = no change
Hips: 39.00″ = down .25″
Other areas = down .25″
Ketostix: Small
Blood Glucose:
Fasting: 87
1-hr PP: 99
2-hr PP: 95
Manic Monday.
Maintenance Round 2, Week 2, Day 2 – 5/22
Weight: 169.2 = no change
Ketostix: Small
Blood Glucose:
Fasting: 86
1-hr PP: 98
2-hr PP: 92
Can’t wait until the three-day day weekend!
Maintenance Round 2, Week 2, Day 3 – 5/23
Weight: 169 = down .2 pound
Ketostix: Small
Blood Glucose:
Fasting: 89
1-hr PP: 95
2-hr PP: 91
Tossed red pepper flakes in all my vegetables, and they were delicious.
Maintenance Round 2, Week 2, Day 4 – 5/24
Weight: 169 = no change
Ketostix: Small
Blood Glucose:
Fasting: 88
1-hr PP: 98
2-hr PP: 91
It was nice being out of the office for the afternoon even if it was for an appointment.
Maintenance Round 2, Week 2, Day 5 – 5/25
Weight: 169.2 = up .2 pound
Ketostix: Moderate
Blood Glucose:
Fasting: 89
1-hr PP: 98
2-hr PP: 90
Yummy rib eye meal. Looking forward to slower gear tomorrow.