Linda will join us on Monday, April 21, 2014 – but please welcome her now.
Linda’s Introduction:
Hi, all. I am fifty-two, 5′ 5″ and weigh 195 pounds. I am really glad to be here. In high school I was a top athlete, could eat whatever I wanted and had tons of energy. I lost all of that in my twenties and gained weight. I fought hard to lose it, but couldn’t keep it off permanently. Keeping it off has been a losing battle that has grown harder as I grew older. Every time I lost, I would gain it all back, plus more, and I felt worse each time. I also have Rheumatoid Arthritis (RA) which makes excess weight on my joints feel like I am a prisoner in my body. I don’t feel like I’m living a quality life, just existing.
I followed the Paleo protocol for about a month, but didn’t lose any weight even though my joints felt a little better. Disappointed and desperate, I considered going back to HCG, but luckily found a link to SugarFree’s site and I reached out to her. I discovered that even though I got regular blood work to monitor my RA, I never had any tests done to determine what was really going with my metabolism, fatigue and inability to lose weight. After speaking to SugarFree I had those tests done.
What I learned from the results is that I’ve lost tight blood sugar control and I am very insulin resistant – with a high A1c and insulin levels. My thyroid hormones and Vitamin D levels are so low I am also hypothyroid. I will now start the healing process with the kind help of SugarFree. I am very excited and committed to this journey. Thank you, SugarFree, I am very blessed to have found you.
Protocol Round 1, Week 1, Day 1 – 4/21
Weight: 195.5 pounds
Measurements:
Bust: 44″
Waist: 39″
Hips: 44″
Meal:
– 14 oz chicken thigh
– 5 oz green beans
– 8 oz spinach
– .5 T. butter
– .75 T. duck fat
– 1 oz white potato
– .5 oz sour cream
Fitday stats:
Calories: 736
Fat: 50.3 grams (62%)
Protein: 55.8 grams (30%)
Carbs: 15.1 grams (8%)
Ketostix: negative
Blood Glucose:
Fasting: 82
1-hour PP: 98
2-hour PP: 83
This is my first day. I felt hungry going into my meal – I had no trouble eating and felt really full after. So far, so good.
Protocol Round 1, Week 1, Day 2 – 4/22
Weight: 192 = down 3.5 pounds
Meal:
– 9 oz salmon
– 7 oz mustard greens
– 8 oz broccoli
– 1.5 T. butter
– 1.5 T. duck fat
– 1 oz brown rice
Fitday stats:
Calories: 780
Fat: 52.2 grams (60%)
Protein: 61.4 grams (32%)
Carbs: 16.2 grams (8%)
Ketostix: negative
Blood Glucose:
Fasting: 93
1-hour PP: 105
2-hour PP: 97
I was really hungry before my meal. I ate all my food easily and was still a little hungry.
[Note: Linda, welcome! It’s normal to be hungry the first few days of Protocol, since you are not yet in Lipolysis, and will not be able to consume your own excess adipose fat until you are. That should take only another few days. :)]
Protocol Round 1, Week 1, Day 3 – 4/23
Weight: 189.5 = down 2.5 pounds
Meal:
– 9 oz Beef, top sirloin 1/8″ fat
– 5 oz green beans
– 8 oz kale
– 1.75 T. butter
– 1.5 T. duck fat
– 2 oz tomato
– 2 oz mushrooms
Fitday stats:
Calories: 765
Fat: 51.6 grams (61%)
Protein: 60.9 grams (32%)
Carbs: 14.2 grams (7%)
Ketostix: trace
Blood Glucose:
Fasting: 78
1-hour PP: 101
2-hour PP: 92
Feeling encouraged.
Protocol Round 1, Week 1, Day 4 – 4/24
Weight: 187.5 = down 2 pounds
Meal:
– 8 oz chicken liver
– 2 large eggs
– 9 oz asparagus
– 8 oz spinach
– 1 oz Sour Cream
– 2 T duck fat
– 1 oz corn
Fitday stats:
Calories: 771
Fat: 52.1 grams (60%)
Protein: 58.5 grams (32%)
Carbs: 17.1 grams (8%)
Ketostix: moderate
Blood Glucose:
Fasting: 83
1-hour PP: 103
2-hour PP: 95
Today was tough – I love liver, but had to cook it last night and eat it cold today and it was difficult. Not fun although I understand the purpose. Happy with the huge weight loss, though – eight pounds in four days.
Protocol Round 1, Week 1, Day 5 – 4/25
Weight: 186.5 = down 1 pound
Meal:
– 12 oz pork chop
– 7 oz mustard greens
– 8 oz kale
– .75 T butter
– 1 T duck fat
– 1 oz sweet potato
Fitday stats:
Calories: 748
Fat: 49.8 grams (60%)
Protein: 59.5 grams (32%)
Carbs: 15.4 grams (8%)
Ketostix: large
Blood Glucose:
Fasting: 72
1-hour PP: 92
2-hour PP: 88
I am glad it’s Friday. Slept really well and have today off from work – yay. My meal was incredibly delicious and I loved every bite – nice and hot. I have to eat most of my meals cold because I don’t have the ability to heat them at work. I’m anxious to try the delicious looking recipe SugarFree gave me to solve my ‘cold’ liver issue. I am finding that I do not have too much hunger, in fact the only time I’m really hungry is right before my meal. Very happy and almost through my first week!
[Note: And you’ve done very well. You’re now deep in lipolysis, and should be very pleased with your measurements on Monday. :)]
Protocol Round 1, Week 1, Day 6 – 4/26
Weight: 185.5 = down 1 pound
Meal:
– 8 oz salmon
– 6 oz collard greens
– 8 oz broccoli
– .75 T butter
– 1 oz cheddar cheese
– 1.5 T duck fat
– 1 oz green peas
Fitday stats:
Calories: 766
Fat: 51.5 grams (61%)
Protein: 61.8 grams (32%)
Carbs: 13.9 grams (7%)
Ketostix: large
Blood Glucose:
Fasting: 69
1-hour PP: 98
2-hour PP: 83
Wow, another pound gone. Ten pounds in five days! I was concerned going into the weekend because it is easier to be tempted. I made plans to run around all day, do errands, get my nails done, just keep busy after my meal, as if I were at work. I am very full after my meal, which again was delicious – I really enjoyed the variety of the cheese. Tomorrow will be easier because I am spending the day with my mother and there is a lot of driving.
Protocol Round 1, Week 1, Day 7 – 4/27
Weight: 185 = down .5 pound
Meal:
– 8 oz chicken liver
– 2 large eggs
– 9 oz asparagus
– 8 oz swiss chard
– 1.25 T butter
– 1.25 T duck fat
– 2 oz onion
Fitday stats:
Calories: 753
Fat: 51.6 grams (62%)
Protein: 57.2 grams (30%)
Carbs: 15.0 grams (8%)
Ketostix: large
Blood Glucose:
Fasting: 75
1-hour PP: 91
2-hour PP: 84
I spent the day with my Mom. She mentioned that I look good. I think it’s because my face is less puffy and I look rested. I was really hungry today. My food was good and I couldn’t wait until my usual meal time, so I ate early. I put on a pair of jeans this morning and noticed they felt a lot more comfortable!
Protocol Round 1, Week 2, Day 1 – 4/28
Weight: 184.5 pounds = down .5 pound
Measurements:
Bust: 42″ = down 2″
Waist: 37″ = down 2″
Hips: 43″ = down 1″
Additional areas = down 3.5″
Meal:
– 14 oz chicken thigh
– 11 oz zucchini
– 8 oz spinach
– .5 T. butter
– .75 T. duck fat
– 1 oz white potato
– .5 oz sour cream
Fitday stats:
Calories: 767
Fat: 51.4 grams (60%)
Protein: 61.7 grams (32%)
Carbs: 14.7 grams (8%)
Ketostix: large
Blood Glucose:
Fasting: 74
1-hour PP: 93
2-hour PP: 80
SugarFree said I’d be pleased with my Monday report – and I sure am! Eleven pounds and 8.5 inches of fat gone in one week! I had to check my tape measure twice. I am thrilled and feel so motivated. I honestly thought this was going to be harder than it has been – that I would crave a whole bunch of food and be starving all the time, as I was on other ‘diets’. I feel physically good. I am really hungry when it is time to eat and sometimes in the evening but I manage to get through it because it is so worth it on the other side.
[Note: Linda, you’ve had one of the best first weeks of Protocol ever! Well done. 🙂 As for being hungry before you eat, that is what *normal* feels like. When our fuel is really on E, our brain sends down the ‘eat’ hormone, Ghrelin. Folks with normal metabolisms know what that signal feels like, and they honor it by eating when they get it. Folks with broken metabolisms never feel truly hungry – or truly full, either. It’s a good sign of healing that you feel it. As for hunger in the evenings – once you’re in lipolysis, that’s usually more ‘in the habit of eating at night’ than true hunger. How can you tell? Easy. Just take a blood sugar reading when you’re feeling that hunger. If it’s in the low 70’s or 60’s – yep, you’re out of fuel. If it’s in the 80’s or 90’s – you have plenty of glucose that’s waiting to be converted to energy and feed you. And it will, over the next few hours.]
Protocol Round 1, Week 2, Day 2 – 4/29
Weight: 184 = down .5 pound
Meal:
– 9 oz salmon
– 8 oz broccoli
– 8 oz beet greens
– 2 oz long grain brown rice
– 1.5 T butter
– 1.5 T duck fat
Fitday stats:
Calories: 810
Fat: 52.4 grams (58%)
Protein: 61.8 grams (31%)
Carbs: 22.9 grams (11%)
Ketostix: large
Blood Glucose:
Fasting: 69
1-hour PP: 103
2-hour PP: 90
I was roaring hungry for my meal today. I think I could have eaten cardboard and it would have tasted good. Other than that I feel great – tons of energy. I lost another half a pound – it is amazing to me. Looking forward to trying the chicken liver recipe SugarFree gave me tomorrow. 
Protocol Round 1, Week 2, Day 3 – 4/30
Weight: 183.5 = down .5 pound
Meal:
– 8 oz chicken liver
– 2 large eggs
– 5 oz green beans
– 8 oz spinach
– 1.25 T butter
– 1.25 T duck fat
– 2 oz sweet potato
– 2 oz mushrooms
Fitday stats:
Calories: 787
Fat: 51.7 grams (59%)
Protein: 56.3 grams (29%)
Carbs: 24.2 grams (12%)
Ketostix: large
Blood Glucose:
Fasting: 72
1-hour PP: 106
2-hour PP: 88
Another half a pound lost this morning! I am waiting for the day where I get on the scale and the weight loss stops – I know it is coming but I am definitely enjoying the ride down while it lasts. I spent last night making the chicken liver recipe SugarFree gave me for today – it smelled really good – but amazingly that didn’t make me crazy hungry. It was so delicious at lunch today. There was a LOT of food, I honestly could barely finish it all. Next time I am going to get the lettuce wraps as suggested, I just didn’t have a chance to go to the store. I am so stuffed.
[Note: Ah, the magic of Lipolysis. At the start of last week you actually ate a big more food, but were hungry. Today you ate less than 800 calories, and were ‘stuffed’. The difference between last week and now? Last week your only food was ingested by fork. Today you ate about 800 calories with your fork – but many hundreds of excess fat calories more! Of course it seemed like a lot of food. It was! It just wasn’t all on your plate. :)]
Protocol Round 1, Week 2, Day 4 – 5/1
Weight: 183.5 = no change
Meal:
– 9 oz beef
– 6 oz collard greens
– 8 oz kale
– 1 T butter
– 0.75 T duck fat
– 3 oz tomato
– 2 oz mushrooms
Fitday stats:
Calories: 753
Fat: 50.6 grams (60%)
Protein: 59.6 grams (32%)
Carbs: 14.9 grams (8%)
Ketostix: large
Blood Glucose:
Fasting: 75
1-hour PP: 101
2-hour PP: 93
This is the first day since I began Protocol that I didn’t have a drop on the scale. I know I am still losing fat, though. My ketones are at maximum large, and I can feel the fat loss all over my body. I put on a pair of pants I haven’t been able to wear in a year – when I weighed twenty pounds more than I do today – and they went on easily. That was awesome. I have a party tonight, and I am excited to prove to myself that I can enjoy the event and not make it about food.
Protocol Round 1, Week 2, Day 5 – 5/2
Weight: 183 = down .5 pound
Meal:
– 13 oz pork chop
– 5 oz green beans
– 8 oz broccoli
– 1 T butter
– .75 T duck fat
– 1 oz corn
Fitday stats:
Calories: 776
Fat: 51.9 grams (60%)
Protein: 61.7 grams (32%)
Carbs: 15.5 grams (8%)
Ketostix: large
Blood Glucose:
Fasting: 72
1-hour PP: 103
2-hour PP: 88
I made it through my event with no problem! I was very proud of myself. It was difficult because everyone was eating and drinking, but I kept envisioning the long-term versus the short-term and that really helped. I felt rewarded this morning with another half-pound loss, and am looking forward to moving to Maintenance on Monday.
Protocol Round 1, Week 2, Day 6 – 5/3/14
Weight: 182 = down 1 pound
Meal:
– 9 oz salmon
– 8 oz swiss chard
– 9 oz asparagus
– 1.5 T butter
– 1.5 T duck fat
– 2 oz white potato, flesh and skin
Fitday stats:
Calories: 790
Fat: 51.9 grams (59%)
Protein: 61.9 grams (31%)
Carbs: 18.8 grams (10%)
Ketostix: large
Blood Glucose:
Fasting: 73
1-hour PP: 103
2-hour PP: 88
Happy that it is the weekend. Going to stay busy and take my dog for a long walk. Finally some decent weather here. I feel good, lots of energy. Starving when I ate my meal – but stuffed when done. That’s normal for the last few days.
Protocol Round 1, Week 2, Day 7 – 5/4/14
Weight: 181.5 = down .5 pound
Meal:
– 9 oz chicken liver
– 2 large eggs
– 6 oz collard greens
– 8 oz spinach
– 1 T butter
– 1 T duck fat
– 2 oz onion
Fitday stats:
Calories: 727
Fat: 47.3 grams (59%)
Protein: 60.5 grams (33%)
Carbs: 14.7 grams (8%)
Ketostix: large
Blood Glucose:
Fasting: 75
1-hour PP: 94
2-hour PP: 80
I am ready to start Maintenance tomorrow. I am excited. I had a lot of energy today and felt really good.
Maintenance Round 1, Week 1, Day 1 – 5-5-14
Weight: 181.5 pounds = no change
Measurements:
Bust: 40″ = down 2″
Waist: 36″ = down 1″
Hips: 42.5″ = down .5″
From additional areas = down 2.5″
Ketostix: large
Blood Glucose:
Fasting: 69
1-hour PP: 102
2-hour PP: 86
Fourteen pounds lost and 14.5 inches of fat gone during my first round of Protocol, Phase 1. I am very proud of myself and I feel great. I am sweating right now. My first Maintenance meal was really hard to get down.
[Note: Linda, you’ve had a truly amazing first round! Forget the pounds – you’ve gone down an entire clothing size (or maybe more) in just two weeks. You have every right to feel proud of yourself – incredibly well done! 😀 As for your meal feeling large – it’s because your stomach has shrunk over the last two weeks. It will expand and, since you are now burning what you eat instead of storing it (that’s the ‘heat’ you felt) – within a week you’ll be able to wolf it all down handily. Which will also be a sign that your metabolism is rising from the dead and truly on the mend.]
Maintenance Round 1, Week 1, Day 2 – 5/6
Weight: 181 = down .5 pound
Ketostix: large
Blood Glucose:
Fasting: 75
1-hour PP: 100
2-hour PP: 93
I am fine; I was starving for my meal today and really stuffed when finished.
Maintenance Round 1, Week 1, Day 3 – 5/6
Weight: 181 = no change
Ketostix: moderate
Blood Glucose:
Fasting: 75
1-hour PP: 88
2-hour PP: 82
I feel good, with plenty of energy. I’m always starving for my meal an hour before I eat, but once I do I still have a hard time finishing. Stomach and metabolism haven’t grown yet – but will.
Maintenance Round 1, Week 1, Day 4 – 5/8
Weight: 180.5 = down .5 pound
Ketostix: moderate
Blood Glucose:
Fasting: 69
1-hour PP: 105
2-hour PP: 88
I was hungry for my meal since I woke up this morning. My stomach was growling so loud I thought everyone in my office could hear it. Other than that I am amazed at all I’m eating and how full I am when I am done.
[Note: And perhaps even more amazed at all that you’re eating – and still losing fat and weight? :D]
Maintenance Round 1, Week 1, Day 5 – 5/9
Weight: 180.5 = no change
Ketostix: moderate
Blood Glucose:
Fasting: 75
1-hour PP: 111
2-hour PP: 93
Feeling a little better today – just not 100%. I plan to relax and take it easy this weekend. My meal was really delicious today – and once again I was stuffed. I wasn’t as hungry as I was yesterday, though. And yes, I am SO amazed at all I am eating while still losing fat and weight.
Maintenance Round 1, Week 1, Day 6 – 5-10-14
Weight: 181 = up .5 pound
Ketostix: moderate
Blood Glucose:
Fasting: 83
1-hour PP: 95
2-hour PP: 87
Had a good day today – went and pampered myself for Mother’s day – got my nails done.
Maintenance Round 1, Week 1, Day 7 – 5-11-14
Weight: 180.5 = down .5 pound
Ketostix: moderate
Blood Glucose:
Fasting: 72
1-hour PP: 97
2-hour PP: 86
Went to see my mom today – early in the day. Brought my food with me so I could have a nice day with her.
Maintenance Round 1, Week 2, Day 1 – 5-12-14
Weight: 180 pounds = down .5 pound
Measurements:
Bust: 39.5″ = down .5″
Waist: 35″ = down 1″
Hips: 42″ = down .5″
Additional areas = down 1.5″
Ketostix: moderate
Blood Glucose:
Fasting: 67
1-hour PP: 94
2-hour PP: 80
Fifteen and one half pounds and 18 inches of fat gone – so awesome! I made it through my first week of Maintenance, though I still have a hard time eating all of my food and am stuffed when I’m done. It is getting a better, because I’m really hungry when it is time to eat.
[Note: Linda, it’s wonderful that you’ve lost so much weight and fat – but what is truly great is that you lost pounds AND 3.5 inches of fat while eating a ton of food every day last week. In other words, if Calories In, Calories Out were true, you would have *gained* pounds and fat last week, not lost any. Your experience will hopefully show you forever that CICO is not true now, never has been, and never will be. As last week has shown you, it’s not the calories you eat – it’s the *kind* of calories you eat, and what your body decides to do with them. :D]
Maintenance Round 1, Week 2, Day 2 – 5/13/14
Weight: 180 pounds = no change
Ketostix: moderate
Blood Glucose:
Fasting: 77
1-hour PP: 98
2-hour PP: 84
Feeling good – really hungry. I find that every day I am more and more hungry when it is time for my meal. Other than that I am doing well and am enjoying all of the food I get to eat every day and how energetic I feel.
[Note: Getting ‘more hungry’ before meals is a great sign of a healing metabolism. It means your metabolism is not just rising (meaning it’s burning and not just storing energy) – it is also restoring correct hormonal signaling. That means when your fuel gauge is on empty, as it is just before you eat, the hunger hormone ghrelin is sent by your brain to get you to ‘fill up’ — and you are once again sensitive to that signal. :)]
Maintenance Round 1, Week 2, Day 3 – 5/14/14
Weight: 179.5 = down .5 pound
Ketostix: moderate
Blood Glucose:
Fasting: 63
1-hour PP: 89
2-hour PP: 72
I had crazy good blood sugar numbers today. Hungry for my meal but not too much. Very full when I was finished. Food was delicious.
Maintenance Round 1, Week 2, Day 4 – 5/15/14
Weight: 179.5 = no change
Ketostix: moderate
Blood Glucose:
Fasting: 72
1-hour PP: 98
2-hour PP: 84
Still feeling great. It is so amazing to be able eat so much and still lose fat and weight.
Maintenance Round 1, Week 2, Day 5 – 5/16
Weight: 179 = down .5 pound
Ketostix: moderate
Blood Glucose:
Fasting: 70
1-hour PP: 89
2-hour PP: 75
Usually I eat around 12:30 but I could barely wait until noon. I was very full after I ate, thank goodness.
Linda’s Farewell – August 18, 2014
Due to personal and logistical issues I must stop Protocol for now. Before I go, I want to elaborate on and summarize the great personal success I have had on this program.
Since I began Protocol at the end April, I’ve lost thirty pounds of scale weight and amazingly – thirty-one inches of FAT. I have gone down four dress sizes – and am the smallest I’ve been in twenty years!
The weight loss is great, but the best part is how good I feel. I have never felt better and had more energy than I do now. I am on Lifetime Maintenance now, so even though I no longer weigh my food, I did it for so long I can tell just by looking what the right portion size is for me. I do weigh my meat out before I freeze it (since I buy in bulk), so I’m pretty accurate. The most wonderful thing? I no longer have a problem maintaining my weight; in fact it is effortless and I am never hungry except just before meal time. Before I started Protocol, I told SugarFree that although every diet I ever tried worked for a while, none worked for long. She promised me that as long as I stayed with Protocol (and therefore became more insulin sensitive instead of insulin resistant) I would not regain the weight or fat. And she was right!
Also, I am no longer Vitamin D deficient, and even though I had previously been diagnosed with Hashimoto’s, as confirmed by my physician I do not need any more thyroid medication. I’ve asked my doctor to simply monitor it because it clearly isn’t interfering with my ability to lose weight or with my energy level.
Last, but definitely not least, I am extremely grateful to SugarFree for the knowledge she shared and the Protocol she designed after years of hard work and a lot of research. I am truly blessed to have had a chance to change my life, my incorrect beliefs about food, nutrition and metabolisms and as a result have amazing results to show for it.
Thank you, SugarFree. And I wish you all continued success on your individual journeys.
Linda
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Linda, you’ve done so very well – and now that you have all the information to lead a slim, healthy and happy life, I’m sure you will continue to do so!
SugarFree