SugarFree Protocol – Kaz

Kaz will be joining us on April 13, 2020 – but please take a moment to read her story and welcome her now.

Kaz’s Introduction

Hello, all. I’m 59, 5′ 6″, and weigh 245 pounds. Actually, I’m a bit taller, and that half-inch is important. 😉 The results of my metabolic blood tests (which I had to pay for myself, since my doctor refused to order them) show that I’m Insulin Resistant in the early stages of Diabetes, Hyperinsulinemic, and clinically Hypothyroid, with damaged kidneys and NAFLD (Non-Alcoholic Fatty Liver Disease). I’ve got very high levels of inflammation, too. It all makes me feel stiff and very old. None of this really comes as a shock but hearing it explained so baldly is a little depressing.

Last summer I weighed over 270, but lost some pounds through various fad diets that SugarFree explained did more harm than good, and what i lost was probably lean muscle mass as my insulin kept rising. I’ve done a few low calorie diets and tried many different ways of eating over the years – but since turning forty, the pounds have just increased. Sometimes my weight stabilizes briefly, but the general trend is always up.

I never really believed the hype of eating less and moving more but tried it a few times in case the ‘powers that be’ were correct and I was wrong: rowing 6 days a week, and exercising at the gym. But SugarFree and her stupendous dedication to research have shown that I was right to dismiss it. I intend to give my all to Protocol since I have failed to find the solution on my own.

I’m looking forward to starting, but the background work and daily logs are daunting. I can see the promised land but can’t quite believe I’ll get there. I have my fingers and toes crossed and am trusting Protocol. I’ve read all the other Participant’s journals an hope to get those results myself. I look forward to having abundant energy again, and to feeling warm in winter. And bonus: being willing to look at myself in the mirror!

Thanks for any support any of you can offer. Let the fat burning begin!

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

Weight: 245 pounds

Measurements:
Bust: 48.5″
Waist: 50″
Hips: 52″

Meal:
– 1 T butter
– .75 T duck fat
– 11 oz pork chop, lean and fat eaten, bone in
– 8 oz chard
– 5 oz green beans
– 4 oz potato, white with skin

Fitday stats:
– Calories: 796
– Fat: 45.7 grams (52%)
– Protein: 58.1 grams (29%)
– Carbs: 38.1 grams (19%)

Ketostix: negative

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 104
2-hour PP (after meal): 101

I’m doing well on the first day, no hunger and feeling full.

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

Weight: 244.4 = down .6 pound

Meal:
– 1.25 T butter
– 1 T beef dripping
– 8 oz sockeye salmon
– 8 oz spinach
– 5 oz sugarsnap peas
– 3 oz brown rice

Fitday stats:
– Calories: 853
– Fat: 50.7 grams (53%)
– Protein: 61.1 grams (29%)
– Carbs: 38 grams (18%)

Ketostix: negative

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 117
2-hour PP (after meal): 124

Getting slightly quicker with my morning routine. I even had time for a 30 minute walk before work. I was pleasantly surprised at yesterday’s blood sugars; today not so much. SugarFree told me they may get worse before they get better as my insulin level lowers. The rice was lovely; I haven’t had it in a long time.

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

Weight: 241.8 = down 2.6 pounds

Meal:
– 12.5 oz Lamb chop
– 8 oz Kale
– 5 oz Broccoli
– .75 T butter
– 2 oz sweet potato

Fitday stats:
– Calories: 868
– Fat: 52 grams (53%)
– Protein: 56.5 grams (25%)
– Carbs: 43.5 grams (22%)

Ketostix: negative

Blood Glucose:
Fasting: 108
1-hour PP (after meal): 117
2-hour PP (after meal): 115

I had a bad night’s sleep, and felt dehydrated this morning. Perked up after a walk in the spring sunshine. I just managed to finish all my meal.

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

Weight: 241.1 = down .7 pound

Meal:
– 8 oz lambs liver
– 8 oz spinach
– 9 oz asparagus
– 1.5 T butter
– 1.5 T duck fat

Fitday stats:
– Calories: 764
– Fat: 49 grams (58%)
– Protein: 58.5 grams (31%)
– Carbs: 22.2 grams (11%)

Ketostix: negative

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 119
2-hour PP (after meal): 110

I’m a bit dehydrated, but not as much as yesterday. I loved my liver fried in butter, and was totally full after eating.

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

Weight: 240.5 = down .6 pound

Meal:
– 14 oz chicken thighs
– 8 oz chard
– 12 oz fennel
– 1.5 T butter
– 1 oz cannelini beans

Fitday stats:
– Calories: 793
– Fat: 50 grams (57%)
– Protein: 61 grams (31%)
– Carbs: 24.6 grams (12%)

Ketostix: trace

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 111.6
2-hour PP (after meal): 111.6

No dehydration this morning. Feeling quite perky and motivated to work. Fennel, chopped and sautéed, was gorgeous and a fine, crunchy, contrast to my other ingredients. A good sign: my keto stix showed a bit of color today!

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

Weight: 240.7 = up .2 pound

Meal:
– 8.5 oz Mackerel fillets
– 8 oz kale
– 5 oz globe artichoke hearts
– .75 T butter
– 1 T duck fat
– 2 T sour cream
– 1 oz butternut squash

Fitday stats:
– Calories: 853
– Fat: 51.6 grams (54%)
– Protein: 59 grams (28%)
– Carbs: 38.2 grams (18%)

Ketostix: trace

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 103
2-hour PP (after meal): 106

Not a good night’s sleep, last night. I woke up every 2-3 hrs. It’s Saturday, so I had a lie-in. Lunch was lower volume today and I was ready for it.

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

Weight: 239.1 = down 1.6 pounds

Meal:
– 9 oz beef top sirloin
– 8 oz spinach
– 5 oz green beans
– .75 T butter
– .75 T duck fat
– 2 oz parsnips

Fitday stats:
– Calories: 828
– Fat: 51.9 grams (56%)
– Protein: 61.6 grams (30%)
– Carbs: 28.5 grams (14%)

Ketostix: trace

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 98
2-hour PP (after meal): 108

I had an in-depth talk with SugarFree today, and I’m feeling motivated. Food-wise, another good day. It was lovely to have a large, juicy steak, and the parsnip was oh, so tasty. I felt hungry around 6 pm but resisted temptation and slept with only a couple of interruptions. I can add a salad tomorrow!

Protocol Round 1, Week 2, Day 1 – 4/20

Weight: 237.6 = down 1.5 pounds

Measurements:
Bust: 47.5″ = down 1″
Waist: 48.5″ = down 1.5″
Hips: 51.5″ = down .5″

From other areas = down 2″

Meal:
– 4 oz pork chop, bone-in
– 8 oz spinach
– 5 oz artichoke hearts
– .75 T butter
– .5 T duck fat
– 2 oz carrots
– 5 large eggs

Fitday stats:
– Calories: 804
– Fat: 50.8 grams (57%)
– Protein: 60.1 grams (30%)
– Carbs: 26.6 grams (13%)

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 106

Very hungry by the time I ate. I thought about having a lettuce salad with olive oil as well as lunch but the 5 egg omelette looked so large I didn’t make one. That was a good decision. 🙂 I’m very pleased with my inch and weight losses!

Kaz, you lost a spectacular 8.5 pounds in a single week. Some of that was water, but not all. How can you tell? You lost an amazing 5 inches of fat. And you worked hard to achieve that. A Gold Star for the week! 

Protocol Round 1, Week 2, Day 2 – 4/21

Weight: 237.6 = no change

Meal:
– 8.5 oz lambs liver
– 8 oz chard
– 5 oz broccoli
– 1.5 T butter
– 1.5 T duck fat
– 2 oz brown rice
– 4 oz romaine lettuce
– 1 oz cherry tomato
– 2 oz cucumber

Fitday stats:
– Calories: 843
– Fat: 50.3 grams (53%)
– Protein: 60.4 grams (28%)
– Carbs: 40.9 grams (19%)

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 110
2-hour PP (after meal): 122

I ate late later, and it was much easier to eat everything. Even a small amount of romaine was a lot of lettuce, but crunchy!

Protocol Round 1, Week 2, Day 3 – 4/22

Weight: 237.8 = up .2 pound

Meal:
– 8 oz sockeye salmon
– 8 oz kale
– 9 oz asparagus
– .5 T butter
– 1.5 T duck fat
– 1 T soured cream
– 2 oz white potato, with skin
– 1 oz celery

Fitday stats:
– Calories: 891
– Fat: 49 grams (51%)
– Protein: 63 grams (29%)
– Carbs: 42.9 grams (20%)

Ketostix: small

Blood Glucose:
Fasting: 88.2
1-hour PP (after meal): 103
2-hour PP (after meal): 121

The sour cream was nice with the potato and asparagus.

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

Weight: 235.8 = down 2 pounds

– 13 oz chicken thigh
– 8 oz spinach
– 12 oz fennel
– .75 T butter
– 1 oz spaghetti, wholewheat
– 3 oz zucchini
– .75 T duck fat

Fitday stats:
– Calories: 891
– Fat: 49.9 grams (56%)
– Protein: 59.9 grams (30%)
– Carbs: 28.7 grams (14%)

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 117
2-hour PP (after meal): 113

I fell back in love with chicken, and used the juices to moisten my pasta. The braised fennel was tasty, too. Meal planning is getting a bit quicker. Interesting to note that though my weight has fluctuated in tiny amounts, it has gone steadily down.

Protocol Round 1, Week 2, Day 5 – 4/24

Weight: 236.5 = up .7 pound

Meal:
– 12.5 oz lamb chop
– 8 oz chard
– 5 oz sugar snap peas
– .25 T butter
– .25 T duck fat

Fitday stats:
– Calories: 810
– Fat: 55 grams (61%)
– Protein: 60.1 grams (30%)
– Carbs: 18.7 grams (9%)

Ketostix: trace

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 106
2-hour PP (after meal): 117

Lamb is my favourite. I cook it a little longer as I don’t like it pink. As a bit of mint in vinegar wouldn’t go amiss, next time.

Protocol Round 1, Week 2, Day 6 – 4/25

Weight: 235.8 = down .7 pound

Meal:
– 10.5 oz cod
– 8 oz chard
– 5 oz runner beans
– 1.25 T butter
– 1 T sour cream
– 2.25 T duck fat

Fitday stats:
– Calories: 754
– Fat: 48.5 grams (58%)
– Protein: 60.2 grams (32%)
– Carbs: 19.2 grams (10%)

Ketostix: trace

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 115
2-hour PP (after meal): 115

Lightly cooked string beans must be the best vegetable on the planet; can’t wait for summer until home-grown ones are available. Feeling perky after eating, instead of wanting to sleep. 

Protocol Round 1, Week 2, Day 7 – 4/26

Weight: 234.7 = down .9 pound

Meal:
– 7.5 oz sirloin steak
– 8 oz spinach
– 12 oz broccoli raab
– 1 T butter
– 1 T duck fat

Fitday stats:
– Calories: 799
– Fat: 53.9 grams (61%)
– Protein: 60.6 grams (30%)
– Carbs: 17.9 grams (9%)

Ketostix: trace

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 104
2-hour PP (after meal): 112

Had a lovely walk across the fields in warm sunshine with a super blue sky, and i was really ready for lunch when I returned. I was a bit tempted by the chocolate and chips in the market but felt no pressure to buy, though I’m sure I’d demolish them if I did.

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

Weight: 234.7 = no change

Measurements:
Bust: 47″ = down .5″
Waist: 48″ = down .5″
Hips: 51″ = down .5″

From other areas = down 1.5″

Meal:
– 9 oz sockeye salmon
– 8 oz chard
– 12 oz fennel
– 1.25 T butter
– 1.25 T duck fat

Fitday stats:
– Calories: 797
– Fat: 53.2 grams (60%)
– Protein: 60.9 grams (31%)
– Carbs: 18.6 grams (9%)

Ketostix: trace

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 106
2-hour PP (after meal): 103

I’m starting Week 3 – it feels amazing! I know it will take a few years to reach my goals, but the days are flying by.

I tried what I (mistakenly) thought was Protocol on my own last year by ‘picking’ a Participant who looked like me, but never got the blood sugar or fat loss results I’m getting now. Though SugarFree did tell me, I finally get why Protocol works for everyone: it’s individually designed for everyone!

Do you know what it feels like to lose another three inches of fat, and over ten pounds since I began – after buying ever bigger clothes for years? It feels GREAT and a little bit surreal. I threw out all my smaller clothes except for some really nice jeans. I’m on my way.

Another great week, and another Gold Star. Well done! 

Protocol Round 1, Week 3, Day 2 – 4/28

Weight: 234.5 = down .2 pound

Meal:
– 4 large eggs
– 4.5 oz pork chop
– 8 oz broccoli
– 5 oz green beans
– 1 T butter
– .25 T duck fat
– 1 oz sweet potato

Fitday stats:
– Calories: 830
– Fat: 49.6 grams (54%)
– Protein: 61.8 grams (30%)
– Carbs: 34 grams (16%)

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 110
2-hour PP (after meal): 104

Some meals are more filling than others. When I have eggs, I fill up quickly. SugarFree said I could add a watercress salad to my meal if I was still hungry after eating, but I wasn’t. I’m happy my blood sugar numbers are getting better.

Protocol Round 1, Week 3, Day 3 – 4/29

Weight: 233.4 = down .9 pound

Meal:
– 13 oz chicken thigh
– 8 oz spinach
– 9 oz asparagus
– 1 oz brown rice
– .25 T butter
– .5 T duck fat
– .5 T sour cream

Fitday stats:
– Calories: 843
– Fat: 53.3 grams (57%)
– Protein: 63.4 grams (30%)
– Carbs: 27.3 grams (13%)

Ketostix: trace

Blood Glucose:
Fasting: 106
1-hour PP (after meal): 112
2-hour PP (after meal): 113

Back in the red ink again, as all my blood sugars were up. I slept better than I have done recently, though. SugarFree suggested taking melatonin before bed as we make less and less of it as we age – and it’s also been shown to help regulate blood sugars at night, so perhaps it’s starting to help. Last night was only the second time I’ve taken it. 

Protocol Round 1, Week 3, Day 4 – 4/30

Weight: 234.1 = up .7 pound

Meal:
– 9 oz lamb liver
– 8 oz kale
– 5 oz string beans
– 1.5 T butter
– 1.5 T duck fat

Fitday stats:
– Calories: 857
– Fat: 51 grams (54%)
– Protein: 62.2 grams (29%)
– Carbs: 37.4 grams (17%)

Ketostix: trace

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 103
2-hour PP (after meal): 113

I’m so glad I’m not using my scale as a guide to how I’m doing. Despite losing over 8″ of fat already, the scales have been fluctuating. My weight is a really bad guide for how to eat to lose weight.

Kaz, one reason is that fat – as opposed to muscle or water – weighs almost nothing. The truest tool for gauging progress is your measuring tape. As you’ve already discovered. 

Protocol Round 1, Week 3, Day 5 – 5/1

Weight:  scale broken

Meal:
– 10.5 oz sardines
– 8 oz broccoli
– 2 oz Hass avocado
– 1 T butter
– 1 T duck fat

Fitday stats:
– Calories: 762
– Fat: 46.5 grams (57%)
– Protein: 65.8 grams (28%)
– Carbs: 20 grams (15%)

Ketostix: trace

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 97
2-hour PP (after meal): 94
‎
Though it looked like a lot less food today, thsn usual, it was a struggle to eat it all. But I perservered and finished my meal. And great blood sugars – no red ink! 

Protocol Round 1, Week 3, Day 6 – 5/2

Weight: no scale

Meal:
– 9 oz sirloin steak
– 8 oz spinach
– 5 oz sugarsnap peas
– 1 T butter
– 1 T duck fat

Fitday stats:
– Calories: 845
– Fat: 58 grams (62%)
– Protein: 62.4 grams (29%)
– Carbs: 18.4 grams (9%)

Ketostix: trace

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

No interested in eating anything today, but I ate my meal because I need those nutrients.

Protocol Round 1, Week 3, Day 7 – 5/3

Weight: 233.5 – down .6 pound

Meal:
– 14 oz lamb chop
– 8 oz chard
– 5 oz green beans
– .5 T butter
– .5 T duck fat
– 1 oz wholemeal bread

Fitday stats:
– Calories: 831
– Fat: 51.7 grams (62%)
– Protein: 60.6 grams (29%)
– Carbs: 30.9 grams (9%)

Ketostix: trace

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 103
2-hour PP (after meal):103

Protocol Round 1, Week 4, Day 1 – 5/4

Weight: 232.8 = down .7 pound

Measurements:
Bust: 46″ = down 1.5″
Waist: 48″ = down .5″
Hips: 50.5″ = down 1″

From other areas = down 2″

Meal:
– 4.5 oz pork chop
– 4 large eggs
– 8 oz broccoli
– 9 oz asparagus
– 1 T butter
– 1 T duck fat
– 1 oz brown rice

Fitday stats:
– Calories: 831
– Fat: 59.3 grams (58%)
– Protein: 64.4 grams (28%)
– Carbs: 33 grams (14%)

Ketostix: trace

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

I believe I have Covid-19, hopefully a mild case. 🙁

I’ve only been following Protocol for three weeks, but I’ve lost an amazing amount of fat – 2 inches from around my waist alone! I measured each area more than three times to make sure. My muffin top no longer folds over to meet my belly. Honestly, I didn’t believe this could happen three weeks ago. For the first time in years I feel optomistic. Thank you, SugarFree.

Kaz, congratulations! You’ve lost a full 13 inches of fat in just 21 days – AND 5% of your body weight. Doctors would consider that a major achievement in six months. But you’re the one who’s been doing the (sometimes frustrating) work, and have been willing to set old ideas aside to learn new ones. Well done! Hope you’re back to full health soon. Having had Covid early on, it’s a lousy bug to have. 

Protocol Round 1, Week 4, Day 2 – 5/5

Weight: 233.25 = up .5 pound

Meal:
– 15 oz chicken thigh
– 8 oz spinach
– 5 oz green beans
– .75 T butter
– 1 T duck fat
– 1 T sour cream
– 1 oz sweet potato

Fitday stats:
– Calories: 831
– Fat: 59.4 grams (60%)
– Protein: 66 grams (29%)
– Carbs: 24.6 grams (11%)

Ketostix: trace

Blood Glucose:
Fasting: 104
1-hour PP (after meal): 103
2-hour PP (after meal): 92

Feeling better today.

Protocol Round 1, Week 4, Day 3 – 5/6

Weight: 233.75 = up .5 pound

Meal:
– 10 oz mackerel
– 8 oz chard
– 12 oz fennel
– .75 T butter
– .5 T duck fat
– 1 oz carrot
– 1 egg

Fitday stats:
– Calories: 895
– Fat: 60.5 grams (61%)
– Protein: 65.8 grams (29%)
– Carbs: 21.7 grams (10%)

Ketostix: trace

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 113
2-hour PP (after meal): 107

I feel ‘lighter’ today despite the scale reading, which clearly isn’t a good judge of fat loss.

Protocol Round 1, Week 4, Day 4 – 5/7

Weight: 233.75 = no change

Meal: PIM 

Ketostix: trace

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 106
2-hour PP (after meal): 110

I still feel off-color, so SugarFree has me on PIM (Protocol Illness Menu) for a few days. Hopefully I’ll soon get my appetite back. 

Protocol Round 1, Week 4, Day 5 – 5/8

Weight: 231.75 = down 2 pounds

Meal: PIM

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 95
2-hour PP (after meal): 92

I feel much better today and my blood sugars are a nice bonus. Plus, the scale finally caught up with me! 

Kaz – lovely PPs, a definite sign of your being better. Same with the scale. When the body needs to do repairs – whether from illness or rebuilding muscle aftef a strenuous workout – it needs a lot of water to do it, and retains it. Sometimes for days. That’s why you saw the scale tick up a bit this week. Just water retention, now whoosed away as you’ve recovered. 

Protocol Round 1, Week 4, Day 6 – 5/9

Weight: 231.75 = no change

Meal:
– 8 oz shrimp
– 8 oz broccoli
– 2 T butter
– 2 T duck fat
– 5 oz green beans
– 1 oz wholewheat spaghetti

Fitday stats:
– Calories: 850
– Fat: 53.7 grams (57%)
– Protein: 56.8 grams (27%)
– Carbs: 34.8 grams (16%)

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 110
2-hour PP (after meal): 106

Back to a normal Protocol meal. I was extremely hungry but 8 oz of shrimp was a challenge. I was a bit more creative with my cooking than usual, and added a pinch of chilli powder and some garlic. The spaghetti, didn’t help my blood sugars.

Protocol Round 1, Week 4, Day 7 – 5/10

Weight: 231.75 = no change

Meal:
– 9 oz lambs liver
– 8 oz chard
– 2 T butter
– 1.75 T duck fat
– 9 oz asparagus

Fitday stats:
– Calories: 870
– Fat: 59 grams (61%)
– Protein: 61.9 grams (28%)
– Carbs: 22.9 grams (11%)

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 104
2-hour PP (after meal): 95

Protocol Round One is complete. I had a detailed talk about Maintenance with SugarFree today. It will be nice having more to eat. And it’s a stepping stone to food freedom and slimness!

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

Weight: 231.25 = down .5 pound

Measurements:
Bust: 46″ = no change
Waist: 48″ = no change
Hips: 50″ = down .5″

From other areas = down 2″

Ketostix: moderate

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 86
2-hour PP (after meal): 104

3-hour PP (after meal): 113

4-hour PP (after meal): 112

I coped well with the changes on my first day of Maintenance. While taking my measurements, I saw that the cellulite of my still chubby thighs was much smoother; there was almost none visible! 

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

Weight: 231.25 = no change

Ketostix: small

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 72
2-hour PP (after meal): 112
3-hour PP (after meal): 121
4-hour PP (after meal): 104

I’m full, and not at all hungry after eating such a big meal. Now that my high insulin has dropped a bit thanks to Protocol, my blood sugar pattern is showing itself for what it really is: Metabolic Syndrome XX. Which as SugarFree explained on that thread, means “lazy” insulin and runaway gluconeogenisis, which often shows itself by postprandial blood sugars rising for too long instead of dropping in the second hour.

The only treatment for this (aka PCOS) is Metformin, and luckily for me I began taking it a few weeks ago.

I’ve been trying spicy kimchi to see if I like it, as SugarFree says it is good for my microbiome. Which helps manage the metabolism and the immune system. I like the taste better the more fermented it is.

Maintenance Round 1, Week 1, Day 3 – 5/13

Weight: 230.75 = down.5 pound

Ketostix: small

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 121
2-hour PP (after meal): 101

It still takes me a long time to eat, but there must be no backsliding if I am to reach my goals. I’m experimenting with different ways to reduce the volume of veggies while still keeping it tasty.

Maintenance Round 1, Week 1, Day 4 – 5/14

Weight: 231.25 = up .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 110
2-hour PP (after meal): 108

Computer troubles today, so I’m more stressed than usual. I’m glad my blood sugars haven’t reacted badly so far.

Maintenance Round 1, Week 1, Day 5 – 5/15

Weight: 229.75 = down 1.5 pounds

Ketostix: small

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 83
2-hour PP (after meal): 104

No starchy carb today to help resteady my sugars. Appears to have worked. I’m looking forward to going out somewhere quiet and green at the weekend even though it’s forecast not to warm up until next week.

Kaz, how does it feel to have gone from the 240’s to the 220’s in just a month? About six months from now, I bet you’ll be in Onederland. Well done! 👌

Maintenance Round 1, Week 1, Day 6 – 5/16

Weight: 229.5 = down .25 pound

Ketostix: trace

Blood Glucose:
Fasting: 104
1-hour PP (after meal):104
2-hour PP (after meal): 101

I’ve got a runny nose that I hope is just a touch of hayfever. I’m a little disappointed that my blood sugars still react so poorly to even a small amount of starchy carbs.

Maintenance Round 1, Week 1, Day 7 – 5/17

Weight: 230.5 = up 1 pound

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 110
2-hour PP (after meal): 103

Sugarfree says that my one pound overnight increase is just water, and a sign that my metabolism is beginning to heal. As she’s written here before, a big bounce up like that means some of my fat cells have emptied out so much, they’re on the verge of dying. To prevent that, and hoping that I’ll go back to eating as I used to, my brain temporarily fills the cells with water.

When I continue on Protocol instead though, that excess water should be released in a week or so.

Maintenance Round 1, Week 2, Day 1 – 5/18

Weight: 230.5 = no change

Measurements:
Bust: 46″ = no change
Waist: 47.5″ = down .5″
Hips: 49.5″ = down .5″

From other areas = down 1″

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 101
2-hour PP (after meal): 101

The end of my first week on Maintenance, and I’m suprised my middle is shrinking despite eating loads more food and lots more fat. I am really pleased! I plan to make SugarFree’s Beurre Blanc sauce (on the recipe page) this week – so wish me luck!

I’ve also noticed that the skin on my elbows is softer without having to use any moisturiser. Must be all the lovely fat.

Kaz – a great week! Lovely blood sugars, and you lost another 2 inches of fat while eating far more this week than at anytime in the ladt month. A full half-inch from your waist. So much for CICO! Or the scale being a true measurement of anything important. Keep up the good work!

Maintenance Round 1, Week 2, Day 2 – 5/19

Weight: 228.5 = down 2 pounds

Ketostix: trace

Blood Glucose:
Fasting: 104
1-hour PP (after meal): 92
2-hour PP (after meal): 97

Despite a bad night’s sleep – look at me. I lost all the water weight from yesterday, plus another pound. And my blood sugars are gorgeous even while eating sweet potato! My metabolism is finally starting to heal. 🙂

The beurre blanc was a great success. It totally transformed my vegetables and even a half portion was very filling. It really is the easiest French sauce to make.

Maintenance Round 1, Week 2, Day 3 – 5/20

Weight: 228.25 = down .25 pound

Ketostix: trace

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 104
2-hour PP (after meal): 106

I tried on a size smaller pair of pants today. They fit!

Congratulations! That’s a big step forward. 

Maintenance Round 1, Week 2, Day 4 – 5/21

Weight: 229.25 = up 1 pound

Ketostix: trace

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 103
2-hour PP (after meal): 101

I’m looking out on the glorious, warm sunshine. I can’t get outside because of work, but eating a lush ripe avocado was a solace. I know I shouldn’t think anything about gaining a pound back, but when I got on the scale this morning I did, and am annoyed at myself for still going there.

SugarFree says that after having it drummed into women’s heads forever by everyone that only scale weight matters (always out of context, like muscle weight) – it takes a long time to get over it. Onward! 

Maintenance Round 1, Week 2, Day 5 – 5/22

Weight: 228.25 = down 1 pound

Ketostix: trace

Blood Glucose:
Fasting: 104
1-hour PP (after meal): 108
2-hour PP (after meal): 94

Wow – according to my BMI, I’m no longer morbidly obese, but am merely obese. WOOHOO! And that overnight pound gain disappeared – overnight. SugarFree, it’s amazing, thank you!

Kaz, you’re welcome. But you’ve done all the work, and now you’re beginning to reap your well-deserved rewards. 🌷👍🌻

Maintenance Round 1, Week 2, Day 6 – 5/23

Weight: 225.25 = down 3 pounds

Ketostix: trace

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 108
2-hour PP (after meal): 103

Shrimp are one of my favourite foods after lamb.

Maintenance Round 1, Week 2, Day 7 – 5/24

Weight: 228.5 = up 3.5 pounds

Ketostix: trace

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 115
2-hour PP (after meal): 106

I have sunken ridges of both thighs just above the knee. It’s fat loss, which is fabulous. SugarFree did say that Protocol would resculpt my body,which is fine by me. 🙂 Can’t wait to take my measurements tomorrow.

Maintenance Round 1, Week 3, Day 1 – 5/25

Weight: 225.5 = down 3 pounds

Measurements:
Bust: 45.5″ = down .5″
Waist: 47″ = down .5″
Hips: 49.5″ = no change

From other areas = no change

Ketostix: trace

Blood Glucose:
Fasting: 104
1-hour PP (after meal): 117
2-hour PP (after meal): 115

I’m easing off on the sweet carbs like sugarsnap peas and tomatoes, as my blood sugars are telling me I’ve pushed things a bit too too far, too fast. It’s great that my waist has finally started to shrink – hooray! My Mum even asked me if I’d lost weight when I delivered food to her today.

Maintenance Round 1, Week 3, Day 2 – 5/26

Weight: 228.25 = up 2.75 pounds

Ketostix: trace

Blood Glucose:
Fasting: 108
1-hour PP (after meal): 112
2-hour PP (after meal): 104

Got hot again last night as soon as my head hit the pillow. I was fat-burning again. 

Kaz – body heat may connote *excess* fat burning, OR thermogenesis from the 1/3 calories your body temporarily put there after your meal. That gets used up first – just after you go to sleep. That’s what you felt last night. The process takes several hours.

IF that proves insufficient to that day’s needs, only then will lipolysis take place, usually at 3 to 5 in the morning if you’ve gone to bed at a normal hour and are still asleep.

Maintenance Round 1, Week 3, Day 3 – 5/27

Weight: 227.75 = down .5 pound

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 95
2-hour PP (after meal): 90I

My blood sugars are lower, probably because I replaced about to expire test strips.

Maintenance Round 1, Week 3, Day 4 – 5/28

Weight: 227.75 = no change

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 101
2-hour PP (after meal): 104

I’m now able to add red veggies to my greens, and I love it! It’s easier to finish my big meals, too. 

Maintenance Round 1, Week 3, Day 5 – 5/29

Weight: 226.5 = down 1.5 pounds

Ketostix: trace

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 102
2-hour PP (after meal): 104

Crunchy carrots today – yummy! The weather is still nice, and I hope it stays that way this weekend. 

Maintenance Round 1, Week 3, Day 6 – 5/30

Weight: 227.75 = up 1.25 pounds

Ketostix: trace

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 115
2-hour PP (after meal): 115

Tose carrots I ate yesterday showed up in today’s blood sugar readings. SugarFree says that’s called “diabetic carry-over” as unstable sugars are part of Insulin Resistance. But since I began Protocol, those days are steadily decreasing. 

Maintenance Round 1, Week 3, Day 7 – 5/31

Weight: 227.5 = down .25 pound

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 103
2-hour PP (after meal): 99

Disturbed sleep, unfortunately – but much better blood sugars! 

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

Weight: 226.75 = down .75 pound

Measurements:
Bust: 45.5″ = no change
Waist: 47″ = no change
Hips: 49.5″ = no change

From other areas = no change

Ketostix: trace

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 113
2-hour PP (after meal): 104

I know I shouldn’t be disappointed in my measurements after ten straight weeks of fat loss, especially because Sugarfree has told me several times that after losing so much so quickly, the brain hits “pause” for a while. She tells everyone that healing the metabolism is a long journey – and we all say Sure – but we really want it to be NOW.

The good news is I’ve already gone from a size 18 to 16, and this weekend I tried an old pair of jeans, size 12. I could only get them up past my hips, but that’s better than when I tried them 5 weeks ago and they only went up to my knees. Progress! 

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

Weight: 224.75 = down 2 pounds

Ketostix: trace

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 110
2-hour PP (after meal): 108

I had pretty good night’s sleep. My mattress is old, so I slept on the spare room bed, whose mattress is newer. I’ll try to switch them this morning. 

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

Weight: 226.75 = up 2 pounds

Ketostix: small

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 106
2-hour PP (after meal): 95

Another good night’s sleep on the spare room mattress. I’ve been trying to eat lunch a little earlier, butI get carried away with work and the time just flies by.

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

Weight: 225.5 = down 1.25 pounds

Ketostix: trace

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 117
2-hour PP (after meal): 112

A bad night’s sleep and too much sweet carbs for my blood sugars to cope with.

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

Weight: 224.75 = down .75 pound

Ketostix: trace

Blood Glucose:
Fasting: 110
1-hour PP (after meal): 110
2-hour PP (after meal): 112

Slept well last night. Though I didn’t have any sweet carbs today, my blood sugars showed “insulin resistance carry-over” from yesterday.

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

Weight: 224.25 = down .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 110
2-hour PP (after meal): 104

Slept very well. It does make a difference. I felt motivated.

Maintenance Round 1, Week 4, Day 7 – 6/7

Weight: 225.25 = up 1 pound

Ketostix: small

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 113
2-hour PP (after meal): 112

My last day on Maintenance. SugarFree says it may take my brain two to three days to realise my food intake has dropped, and she warned me that without all the lovely fat on Maintenance to slow the conversion of carbs to glucose, my blood sugars are likely to rise.

Protocol Round 2, Week 1, Day 1 – 6/8

Weight: 225.25 = no change

Measurements:
Bust: 45.5″ = no change
Waist: 46.5″ = down .5″
Hips: 49.5″ = no change

From other areas = down .75″

Ketostix: trace

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 122
2-hour PP (after meal): 117

Meal:
– 9 oz sirloin
– 8 oz spinach
– .75 T butter
– .75 T duck fat
– 5 oz green beans
– 1 oz white potato

Fitday stats:
– Calories: 802
– Fat: 51.7 grams (58%)
– Protein: 61.4 grams (31%)
– Carbs: 22.8 grams (11%)

Wow – SugarFree was right to warn me that all the great fat on Maintenance had been helping lower my blood sugars. They haven’t been this high since I began Protocol. My metabolism still has a long way to go to heal. 

I love chicken livers cooked the way SugarFree has shown me, and pleased to note that after eight weeks on Protocol, I’ve lost fat on seven of  them. 

Protocol Round 2, Week 1, Day 2 – 6/9

Weight: 224.75 = down .5 pound

Meal:
– 8 oz chicken liver
– 8 oz kale
– 1.25 T butter
– 1 T duck fat
– 5 oz fennel
– 2 XL eggs

Fitday stats:
– Calories: 849
– Fat: 51.5 grams (55%)
– Protein: 62.4 grams (29%)
– Carbs: 33.9 grams (16%)

Ketostix: trace

Blood Glucose:
Fasting: 106
1-hour PP (after meal): 117
2-hour PP (after meal): 115

I still struggle to eat all my vegetables, but my sleep was the best I’ve had in a long while. A solid six hours plus an hour’s nap before I got up. The change to a better mattress is paying dividends.

Protocol Round 2, Week 1, Day 3 – 6/10

Weight: 224.75 = no change

Meal:
– 8 oz sockeye salmon
– 8 oz broccoli
– 1.25 T butter
– 1.25 T duck fat
– 9 oz asparagus

Fitday stats:
– Calories: 800
– Fat: 50.9 grams (57%)
– Protein: 60.4 grams (30%)
– Carbs: 25 grams (13%)

Ketostix: trace

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 117
2-hour PP (after meal): 113

Bring back the warm sunshine. Lockdown, Protocol and working from home can be boring without the added bonus of sunshine. I made my salmon with nice crispy skin and it was delicious.

Protocol Round 2, Week 1, Day 4 – 6/11

Weight: 222.75 = down 2 pounds

Meal:
– 11 oz pork chop
– 8 oz spinach
– 1 T butter
– .75 T duck fat
– 5 oz green beans
– 1 oz red lentils

Fitday stats:
– Calories: 832
– Fat: 50.8 grams (55%)
– Protein: 60.5 grams (29%)
– Carbs: 33.1 grams (16%)

Ketostix: trace

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 115
2-hour PP (after meal): 112

SugarFree and I are trying to figure out why my blood sugars are suddenly higher than they’ve been. She believes I’ve been fighting something off, which can definitely elevate them. Today’s fasting is better than it has been, and eating lentils didn’t raise them much, so maybe I’m past whatever it was.

And I am sleeping a LOT better now on a regular basis.

Protocol Round 2, Week 1, Day 5 – 6/12

Weight: 223.5 = up .75 pound

Meal:
– 8 oz lambs liver
– 8 oz chard
– .5 T butter
– 2 T duck fat
– 5 oz fennel
– 1 oz corn
– 1 oz cheese

Fitday stats:
– Calories: 827
– Fat: 52 grams (57%)
– Protein: 61.2 grams (30%)
– Carbs: 28.5 grams (14%)

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 117
2-hour PP (after meal): 112

Good fasting blood sugar today, so I guess I’ve mostly fought off what felt like a stomach bug. 

Protocol Round 2, Week 1, Day 6 – 6/13

Weight: 224.5 = up 1 pound

Meal:
– 9 oz shrimp
– 8 oz watercress salad
– 2 T butter
– 1.75 T duck fat
– 5 oz asparagus
– 2 oz brown rice

Fitday stats:
– Calories: 840
– Fat: 51.2 grams (55%)
– Protein: 64 grams (30%)
– Carbs: 30.8 grams (15%)

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 117
2-hour PP (after meal): 115

The weather is finally getting better again after some heavy rain and I can get outside in an empty green space with fresh air and sunshine.

Protocol Round 2, Week 1, Day 7 – 6/14

Weight: 223.5 = down 1 pound

Meal:
– 14 oz chicken thigh
– 8 oz broccoli
– .75 T butter
– .75 T duck fat
– 5 oz string beans
– 1 oz whole wheat spaghetti

Fitday stats:
– Calories: 846
– Fat: 51.6 grams (55%)
– Protein: 62.8 grams (30%)
– Carbs: 32.7 grams (15%)

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 112
2-hour PP (after meal): 103

I didn’t feel like eating  but persevered. The bug I’ve got is hanging around. SugarFree talked me through the next round of Maintenance that starts next week. Exciting things coming up!

Protocol Round 2, Week 2, Day 1 – 6/15

Weight: 223.75 = up .25 pound

Measurements:
Bust: 45″ = down .5″
Waist: 46″ = down .5″
Hips: 49″ = down .5″

From other areas = down .5″

Ketostix: small

Blood Glucose:
Fasting: 85
1-hour PP (after meal): 119
2-hour PP (after meal): 104

Meal:
– 6 XL eggs
– 8 oz watercress salad
– 1 T lard
– 5 oz sugarsnap peas
– 1 oz Jarlsberg cheese
– 2 oz white potato

Fitday stats:
– Calories: 880
– Fat: 56.9 grams (58%)
– Protein: 62.3 grams (28%)
– Carbs: 29.9 grams (14%)

Amazing measurements this morning, with 2 more inches of fat gone! My waist, bust and upper arms are definitely slimmer. Great fasting blood sugar, too, despite feeling off for a week.

The eggs were delicious, and made a pleasant change.

Kaz – you ended your first week of Second Round Protocol with a bang. This is the first true normal fasting reading you’ve had since you began just nine weeks ago. And the fat loss is terrific, too! Well done. 👌

Protocol round 2, week 3, day 1 – 6/22

Weight: 223.5 = down .25 pound

Measurements:
Bust: 45 = no change
Waist: 46 = no change
Hips: 48.5” = down .5”

From other areas = down .5”

Ketostix: trace

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 121
2-hour PP (after meal): 112

Meal:
– 11 oz pork chop
– 1 T butter
– .75 T duck fat
– 5 oz green beans
– 8 oz spinach
– 1 oz red lentils

Fitday stats:
– Calories: 870
– Fat: 53.1 grams (55%)
– Protein: 64.9 grams (30%)
– Fat: 33.1 grams (15%)

Got hit by a bad stomach bug last week, and have been out of commission. But I’m feeling better and glad to be back on the wagon. 

Today’s meal was nice as I jazzed up the spinach with garlic and fresh chillies and cooked the pork with fresh sage.

Despite my weight not changing, I still lost fat inches! With SugarFree’s help I hope to get my blood sugars back on track.

Protocol round 2, week 3, day 2 – 6/23

Weight: 221.5 = down 2.25 pounds

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 121
2-hour PP (after meal): 101

Meal:
– 8 oz chicken liver
– 1 T butter
– 2 T duck fat
– 5 oz fennel
– 8 oz broccoli
– 2 XL egg
– 1 T cream
– 2 oz corn
– .5 oz macadamias

Fitday stats:
– Calories: 1087
– Fat: 74.5 grams (62%)
– Protein: 64.2 grams (23%)
– Carbs: 39.8 grams (15%)

My appetite has returned but if I don’t eat the majority of my food within the first 20 minutes, I struggle to finish the rest. The corn was divine in all its salty, buttery goodness.

Major achievement on Protocol: sleeping through the night! Sounds simple, but when I began nine weeks ago, I woke very single hour throughout the night and was wide-awake at 5, unable to go back to sleep. SugarFree was quite the sleuth, and it turns out there were two major culprits: insufficient melatonin to help me stay asleep (apparently we make less as we age) – and an old, worn-out mattress. I now take melatonin at night, and have switched, my mattress. I am grateful for her persistence in helping me track down all the causes of my poor sleep.

Protocol round 2, week 3, day 3 – 6/24

Weight: 221.25 = down .25 pound

Blood Glucose:
Fasting: 113
1-hour PP (after meal): 158
2-hour PP (after meal): 196
3-hour PP (after meal): 171
4-hour PP (after meal): 113

Meal: Chinese Curry Takeout

SugarFree gave in to my craving for Chinese takeout. Although I didn’t have rice with it, my blood sugars didn’t react well. I hope this is a sign that my very elevated insulin levels from when I began Protocol have started to drop. Back on the wagon tomorrow.

You may wish to go back on the wagon, but as you will soon see, the wagon won’t help you again for a while. These horribly high diabetic blood sugar levels are what you would have daily if not on Protocol, and the diabetic “carry over” will last about a week. Only you can decide if one meal is worth all that internal harm. 

As for the insulin, there’s no way to determine if your fasting insulin levels have improved with PP numbers. What you can determine from them is that your insulin is still very inefficient, and that it will take your metformin about a year to truly improve it. And that’s assuming NO sugar-saturated takeout for at least that time. But learn to make a fabulous Chinese curry at home, and you can eat one weekly if you like, with no harm, no foul. 

Protocol round 2, week 3, day 4 – 6/25

Weight: 221.25 = no change

Blood Glucose:
Fasting: 112
1-hour PP (after meal): 117
2-hour PP (after meal): 115

Meal:
– 9 oz shrimp
– 1 T butter
– .5 T duck fat
– 5 oz green beans
– 8 oz chard
– .5 T lard
– 2 oz whole wheat spaghetti
– 4 oz avocado

Fitday stats:
– Calories: 1105
– Fat: 74.1 grams (60%)
– Protein: 63.9 grams (23%)
– Carbs: 45.7 grams (17%)

It is very hot here, so I made a cold chard soup with lemon juice and chicken stock. It was lovely. I’m sleeping well despite the heat.

Protocol round 2, week 3, day 5 – 6/26

Weight: 221.25 = no change

Ketostix: trace

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 115
2-hour PP (after meal): 113

Meal:
– 14 oz chicken thigh
– 1.75 T butter
– 1.5 T duck fat
– 11 oz zucchini
– 8 oz broccoli

Fitday stats:
– Calories: 1009
– Fat: 73 grams (65%)
– Protein: 62.6 grams (25%)
– Carbs: 25.5 grams (10%)

Another day of high blood sugars, even without a starchy carb, after I was starting to do so well. That one takeout meal definitely wasn’t worth it, and I won’t be doing it again anyime soon. 

Protocol round 2, week 3, day 6 – 6/27

Weight: 220.75 = down .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 106
2-hour PP (after meal): 104

Meal:
– 9 oz steak
– 1.75 T butter
– 1.5 T duck fat
– 5 oz green beans
– 8 oz spinach

Fitday stats:
– Calories: 1002
– Fat: 76 grams (68%)
– Protein: 61.1 grams (25%)
– Carbs: 18.4 grams (7%)

Enjoying a lazy weekend. Sleep is so much better now, that I don’t want to get out of bed.

Blending my vegetables into smoothies, sometimes with lemon juice is very tasty.

Protocol round 2, week 3, day 7 – 6/28

Weight: 219.75 = down 1.5 pounds

Ketostix: trace

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 108
2-hour PP (after meal): 117

Meal:

– 8 oz salmon
– 2 T butter
– 2 T duck fat
– 5 oz fennel
– 8 oz chard
– 1 oz lentil

Fitday stats:
– Calories: 1045
– Fat: 74.1 grams (64%)
– Protein: 61 grams (23%)
– Carbs: 33.6 grams (13%)

SugarFree explained my new regime for this week. I get to exercise! I’ll do a plank daily until I can hold it for 2 minutes in perfect form – so I can begin building up my core muscles. Can’t move on until I do. 

My blood sugars still show the hangover effects of my takeout meal last week. When I complained that she should have stopped me (since she knew exactly what would happen), SugarFree said that we learn the most from our failures, and that I’ve got to learn for myself what is or isn’t good for me. Hard to hear, but true – and that lesson is learned! 

Maintenance round 2, week 1, day 1 – 6/29

Weight: 220.25 = up .5 pound

Measurements:
Bust: 45″ = no change
Waist: 46″ = no change
Hips: 48.5″ = no change

From other areas = down .5”

Ketostix: trace

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 119
2-hour PP (after meal): 115

Meal:
– 8 oz chicken liver
– 1.5 oz butter
– 1.5 oz duck fat
– 11 oz zucchini
– 7.5 oz green beans
– 1 oz potato
– 2 XL egg

Fitday stats:
– Calories: 1272
– Fat: 100.3 grams (71%)
– Protein: 61.4 grams (19%)
– Carbs: 31 grams (10%) 

I broke the 220 pound (100 kilos) barrier yesterday! That’s a full 10% of my total body weight in only 3 months. I honestly am having trouble believing it, because no matter what I’ve tried in the past – and I’ve tried everything – it never got me here. 

I tried on the same smaller size jeans that barely went to my hips at the start of the month. I can almost get them all the way up now. They won’t close, let alone zip, but what an achievement. I’m looking forward to comfortably wearing them a few months from now.

Woo-hoo! A full 10% body weight loss is something to celebrate! According to the medical profession, this is almost impossible to achieve, and even if possible, they say unless you’re tiny to begin with, will take a year. You did it in a quarter of that time – well done! 

Maintenance round 2, week 1, day 2 – 6/30

Weight: 219.5 = down .75 pound

Ketostix: trace

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 117
2-hour PP (after meal): 112

Meal:
– 12 oz pork chop
– 1.5 oz butter
– 1.5 oz duck fat
– 8 oz beet greens
– 5 oz fennel
– 1 oz whole wheat spaghetti

Fitday stats:
– Calories: 1310
– Fat: 105.6 grams (73%)
– Protein: 62.2 grams (19%)
– Carbs: 27.7 grams (8%)

Nice to see the 220 pound barrier broken again – and that Sunday wasn’t just a flash in the pan. 

Maintenance round 2, week 1, day 3 – 7/1

Weight: 215.25 = down 4.25 pounds

Ketostix: negative

Blood Glucose:
Fasting: 106
1-hour PP (after meal): 121
2-hour PP (after meal): 117

I had dinner with a friend I haven’t seen for a year. She cooked. SugarFree suggested I bring my own food, but I didn’t – and have the high PPs to prove it. 🙁 Once again she let me learn on my own. It was a great evening otherwise. SugarFree says that like all Protocol Participants, I’ll need to bring my own food to friends for at least a year. That requires some negotiations. 🙂

Kaz, the ‘negotiations’ are easy, because you have two choices. You can call friends in advance, tell them you are a diabetic who must strictly monitor what you eat, and ask if they mind your bringing your own food. To which the univeral reponse will be “of course not!” Your friend was grilling. You could easily have bought a pre-seasoned steak for the grill, some homemade potato salad, and a salad compose of your veggies, marinated with fresh herbs, good olive oil and vinegar. Delicious – and good for you. Without the high PPs you were just beginning to get under control again after your takeout meal. 

Speaking of which, the 4 pounds of water you lost overnight was the last of that meal – the water your body retained for nearly 2 weeks (!) due to all the sugar you ate in it. 

The second choice you have is to do what I did this weekend when a friend invited me over. I ate my meal at 2, then went and happily took a mouthful of everything, and spent a great evening talking to her and the kids, and listening to them without being being distracted by the little voice in my head trying to figure out how much protein I was getting, or what sugars were in the spice mix, etc. 

For you, at this very early stage of your healing – there is no third choice. Unless you invite friends over to dine with you. 

Maintenance round 2, week 1, day 4 – 7/2

Weight: 215.75 = up .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 101
2-hour PP (after meal): 101

Tired today after a full day of meetings.

Maintenance round 2, week 1, day 5 – 7/3

Weight: 219.75 = up 4 pounds

Ketostix: trace

Blood Glucose:
Fasting: 108
1-hour PP (after meal): 115
2-hour PP (after meal): 104

Those 4 pounds of water returned overnight – most likely due to that meal at my friend’s house. I’ll be glad to lose them for good. 

Interim round, week 1, day 6 – 7/4

Weight: 218.25 = down .25 pound

Ketostix: trace

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 108
2-hour PP (after meal): 101

The weather was bad today, so I didn’t mimd having to work all weekend. My sleep keeps getting better and better.

Interim round, week 1, day 7 – 7/5

Weight: 217.75 = down .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 122
2-hour PP (after meal): 113

My fasting blood sugars are finally recovering from that meal, but my PPs are not there yet. .

Maintenance Round 2, Week 1, Day 1 – 7/6

Weight: 217.25 = down .5 pound

Measurements:
Bust: 45“ = no change 
Waist: 46“ = no change 
Hips: 48.5“ = no change 

From other areas = down 1.25”

Ketostix: trace

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 104
2-hour PP (after meal): 112

The fat continues to disappear from above my knees. I wish I could direct exactly where to lose the fat, but since SugarFree says that ring of fat around them is a very strong indicator of Insulin Resistance – so I’m glad it’s going. 

I had a good conversation with her this weekend about how to reduce the the time it takes  to prepare my meals. Her tip: cook a lot on the weekends, and make meals for the week to freeze or chill. This way I don’t have to cook daily, and when unexpected meetings come up I can prepare a meal in minutes. 

We also talked about abdominal exercises i can do while sitting at my desk that will allow me to increase my core-building plank times and I can finally reach my first 2 minute goal. More homework, but the good kind!

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

Weight: 218.25 = up 1 pound

Ketostix: trace

Blood Glucose:
Fasting: 106
1-hour PP (after meal): 106
2-hour PP (after meal): 97

I ate earlier than usual today. I’ve been been eating later and later and SugarFree said it might be the reason I was having trouble finishing my meal, since Ghrelin may have subsided by that time.

Maintenance Round 2, Week 1, Day 3 – 7/8

Weight: 217.5 = down .75 pound

Ketostix: trace

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 101
2-hour PP (after meal): 106

I had to go into the office instead of working from home, and got nice compliments on my appearance. Colleagues noticed my weight loss and said I look good. This will really help me stay focused and moving forward! 

Maintenance Round 2, Week 1, Day 4 – 7/9

Weight: 218.5 = up 1 pound

Ketostix: trace

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 103
2-hour PP (after meal): 104

Much better blood sugars, and I’m realy pleased! 

Maintenance Round 2, Week 1, Day 5 – 7/10

Weight: 216.5 = down 2 pounds

Ketostix: trace

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 112
2-hour PP (after meal): 113

My plank progress is going well! I’m enjoying doing some exercise.

Maintenance Round 2, Week 1, Day 6 – 7/11

Weight: 217.25 = up .75 pound

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 117
2-hour PP (after meal): 101

I’m reading about the art of breadmaking. It’s amazing how science has added to the process – they understand so much more now and are willing to share! SugarFree has been baking for years and is helping me along.

Maintenance Round 2, Week 1, Day 7 – 7/12

Weight: 217.5 = up .25 pound

Ketostix: trace

Blood Glucose:
Fasting: 101

Caught a stomach bug and am too nausous to eat, so no meal or plank, today. Instead I sipped chicken broth, ginger tea and plenty of water.
On a happier note, SugarFree outlined how to spend less time making my meals by cooking in large batches on the weekends. 

Maintenance Round 2, Week 2, Day 1 – 7/13

Measurements:
Bust: 45″ = no change
Waist: 45.5″ = down .5″
Hips: 48.5″ = no change

From other areas = down .5″

Weight: 216.75 = down .75 pound

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 92
2-hour PP (after meal): 95

Meal: PIM

I ate PIM today, and will hopefully be back on schedule tomorrow. Despite the scale bouncing up and down the same two pounds, I’m still losing fat. Another half an inch gone from my waist. I’m so pleased with that!

Maintenance Round 2, Week 2, Day 2 – 7/14

Weight: 217.25 = up .5 pound

Ketostix: small

Blood Glucose:
Fasting: 104
1-hour PP (after meal): 115
2-hour PP (after meal): 117

Back on regular Maintenance today, with fresh mussels I purchased from my lovely fishmonger. They taste so much better when you cook them yourself, and it takes only minutes in my instant pot.

Maintenance Round 2, Week 2, Day 3 – 7/15

Weight: 219.25 = up 2 pounds

Ketostix: trace

Blood Glucose:
Fasting: 112
1-hour PP (after meal): 113
2-hour PP (after meal): 115

I pre-cooked my meal last night and ate it at work today. It went well.

Maintenance Round 2, Week 2, Day 4 – 7/16

Weight: 217.25 = down 2 pounds

Ketostix: trace

Blood Glucose:
Fasting: 110
1-hour PP (after meal): 112
2-hour PP (after meal): 117

I was quite hungry today and my meal slipped down nicely. I’m glad, sine there’s a lot of lovely food on Maintenance.

Maintenance Round 2, Week 2, Day 5 – 7/17

Weight: 216.25 = down 1 pound

Ketostix: trace

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 113
2-hour PP (after meal): 99

After three months of Protocol, my blood sugars are still very variable from day to day. SugarFree tild me at the beginning it would take quite a while to  really stablize them, but I have come a long way since the start. I sleep better and don’t wake several times a night, and I’ve lost a whole dress size  without ever being hungry. I’m looking forward to seeing my progress in another three months.

Maintenance Round 2, Week 2, Day 6 – 7/18

Weight: 216.25 = no change

Ketostix: nil

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 112
2-hour PP (after meal): 101

My Mum gave me a couple of compliments today and was interested in how I was eating. This is huge!

Kaz – fantastic! People are beginning to notice your hard work. 

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

Weight: 216.5 = up .25 pound

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 115
2-hour PP (after meal): 104

A busy weekend so I slept in.

Maintenance Round 2, Week 3, Day 1 – 7/20

Measurements:
Bust: 44.5″ = down .5“
Waist: 46″ = no change “
Hips: 48″ = down .5“

From other areas = no change

Weight: 217.75 = up 1.5 pounds

Ketostix: trace

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 113
2-hour PP (after meal): 110

I can fit into and zip do up my next smaller pair of jeans, but they are hipsters and my muffin top is ugly. Can’t wear them out yet, but it’s still progress and that makes me feel good. 

Maintenance Round 2, Week 3, Day 2 – 7/21

Weight: 217.25 = down .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 119
2-hour PP (after meal): 110

Made a beurre blanc sauce for my fish. I can whip it up in minutes now, and it stays creamy. Mytomach issues have all abated, with no problems for several days and I’m able to eat my meals quickly again. I must have had some bug that hung around awhile. 

Maintenance Round 2, Week 3, Day 3 – 7/22

Weight: 217.25 = no change

Ketostix: trace

Blood Glucose:
Fasting: 104
1-hour PP (after meal): 117
2-hour PP (after meal): 112

Busy again, so I had to eat quickly. I pre-made most of it and reheated it at work. It was okay, but it needed more seasoning.

Maintenance Round 2, Week 3, Day 4 – 7/23

Weight: 216.75 = down .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 106
2-hour PP (after meal): 103

Nice blood sugars today. I slept well last night.

Maintenance Round 2, Week 3, Day 5 – 7/24

Weight: 217.75 = up 1 pound

Ketostix: trace

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 115
2-hour PP (after meal): 113

Slept well again and enjoyed my meal. I’m so glad my appetite is back.

Maintenance Round 2, Week 3, Day 6 – 7/25

Weight: 218.25 = up .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 101
1-hour PP (after meal): 122
2-hour PP (after meal): 119

I found some new kinds of leafy greens at the market. Saag (mustard greens) and methi (fenegreek leaves). I’ll cook them with some Indian spices and put some portions in the freezer.

Maintenance Round 2, Week 3, Day 7 – 7/26

Weight: 218.75 = up .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 99
1-hour PP (after meal): 122
2-hour PP (after meal): 122

I’ve been walking more now that it’s cooler here. It’s a lot easier for me than when I started Protocol and I can walk more quickly!

Maintenance Round 2, Week 4, Day 1 – 7/27

Weight: 219.25 = up .5 pound

Measurements:
Bust: 44.5″ = no change
Waist: 46″ = no change
Hips: 48″ = no change

From other areas = up 1 inch

Ketostix: trace

Blood Glucose:
Fasting: 113
1-hour PP (after meal): 115
2-hour PP (after meal): 115

I’ve been disappointed with my recent blood sugars. I had a long talk with SugarFree and we’re trying to identify what may be causing the suddenly increased inflammation that is likely at the root of it.

Maintenance Round 2, Week 4, Day 2 – 7/28

Weight: 219.5 = up .25 pound

Ketostix: trace

Blood Glucose:
Fasting: 110
1-hour PP (after meal): 119
2-hour PP (after meal): 115

Crispy salmon skin is delightful. I ate my meal in super quick time.

Maintenance Round 2, Week 4, Day 3 – 7/29

Weight: 218.25 = down 1.25 pounds

Ketostix: trace

Blood Glucose:
Fasting: 106
1-hour PP (after meal): 121
2-hour PP (after meal): 115

SugarFree suggested upping a bit the diuretic I need might help with my water weight gain, Looks like it’s working. 

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

Weight: 217.75 = down .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 110
1-hour PP (after meal): 119
2-hour PP (after meal): 115

I tried wearing shorts on my walk, even though I haven’t worn any for ten years. Small children and animals were frightened by my super-white legs, but otherwise it went well and I was comfortable. 🙂 

Maintenance Round 2, Week 4, Day 5 – 7/31

Weight: 216.75 = down 1 pound

Ketostix: trace

Blood Glucose:
Fasting: 110
1-hour PP (after meal): 110
2-hour PP (after meal): 103

Feeling great! Went for a walk in the morning to get some sunshine vitamin D.

Maintenance Round 2, Week 4, Day 6 – 8/1

Weight: 217.25 = up .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 106
1-hour PP (after meal): 113
2-hour PP (after meal): 112

I found a local farm shop for grass-fed meat, and got a nice pork chop and  lambs liver.

Maintenance Round 2, Week 4, Day 7 – 8/2

Weight: 218.25 = up 1 pound

Ketostix: trace

Blood Glucose:
Fasting: 110
1-hour PP (after meal): 117
2-hour PP (after meal): 112

SugarFree is having me double my daily walk to an hour. Today’s meal included juicy steak. It was yummy! 

Protocol Round 3, Week 1, Day 1 – 8/3

Measurements:
Bust: 44.5 = no change
Waist: 46 = no change
Hips: 48 = no change

From other areas = down 1″

Weight: 217.5 = down .75 pound

Ketostix: trace

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 124
2-hour PP (after meal): 115

Menu:
– 10.5 oz mackerel
– 2 T butter
– 2 T duck fat
– 12 oz fennel
– 8 oz broccoli
– 1 oz butternut squash

Fitday stats:
– Calories: 1059
– Fat: 76.6 grams (65%)
– Protein: 64 grams (24%)
– Carbs: 28.5 grams (11%)

Even though today’s meal has less fat than Maintenance, I’m still full. Sadly, my blood sugars didn’t like even the little bit of sweet veggie I ate. On the other hand, my thighs continue to shrink, which pleases me no end. 

Protocol Round 3, Week 1, Day 2 – 8/4

Weight: 218.25 = up .75 pound

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 117
2-hour PP (after meal): 115

Meal:
– 8 oz lambs liver
– 2.25 T butter
– 2.25 T duck fat
– 8 oz mustard greens
– 5 oz string beans
– 1 oz white potato
– 1 egg XL

Fitday stats:
– Calories: 1025
– Fat: 72.5 grams (64%)
– Protein: 63 grams (24%)
– Carbs: 30.2 grams (12%)

The mustard greens I made were very tasty with Indian spices.

Protocol Round 3, Week 1, Day 3 – 8/5

Weight: 218.75 = up .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 106
1-hour PP (after meal): 113
2-hour PP (after meal): 112

Menu:
– 11 oz pork chop
– 2 T butter
– 1.75 T duck fat
– 8 oz chard
– 9 oz pak choi
– 1 oz red lentils

Fitday stats:
– Calories: 1051
– Fat: 73.1 grams (63%)
– Protein: 64.3 grams (24%)
– Carbs: 34 grams (13%)

Blood sugars are not great but at least they are not getting worse. I’m still happily eating starchy veggies.

Protocol Round 3, Week 1, Day 4 – 8/6

Weight: 218.25 = down .5 pound

Ketostix: trace

Blood Glucose:
Fasting: 104
1-hour PP (after meal): 121
2-hour PP (after meal): 103

Menu:
– 13 oz chicken thigh
– 1.75 T butter
– 1.75 T duck fat
– 8 oz kale
– 6 oz fenugreek leaves
– 1 oz brown rice

Fitday stats:
– Calories: 1095
– Fat: 75.6 grams (62%)
– Protein: 63.9 grams (23%)
– Carbs: 39.7 grams (15%)

I love fenugreek leaves! Though my 1 hour PP spiked, I’m pleased that my 2 hour dropped to fasting even with the rice.

Protocol Round 3, Week 1, Day 5 – 8/7

Weight: 217.25 = down 1 pound

Ketostix: trace

Blood Glucose:
Fasting: 104
1-hour PP (after meal): 119
2-hour PP (after meal): 106

Menu:
– 10 oz mackerel
– 1.75 T butter
– 1.75 T duck fat
– 8 oz spinach
– 2 oz fava beans

Fitday stats:
– Calories: 1007
– Fat: 74.6 grams (67%)
– Protein: 65.4 grams (26%)
– Carbs: 18.4 grams (7%)

I’m eating my meals quicker now, and fee good about that.