SugarFree Protocol – Liz

Liz will join us on Monday, May 6 – but please welcome her now.

Liz’s Introduction:

Hi, everyone.  I am 57, 5’4″ and weigh 162 pounds.

I was an average weight until high school and got my first knee injury: a dislocation (the first of many) in dance studio that ended my dreams of being a dancer. That’s also when I began to gain weight. I continued to dance but was depressed, and my sweet tooth became a monster. Over the years my sugar addiction grew even while others disappeared, like diet soda and smoking. That remained and even grew over the years.

Now, according to my blood test results and temperatures, I am Hypothyroid,Insulin Resistant and only a thin line away from Diabetes.

I have tried all kinds of diets over the years. I always lost weight at first – and always gained it back. Often more than I lost. I am so tired of all the failures that I’m finally willing to let go of my sugar addiction and learn what my body really needs. My sixties are around the corner and I want them to be my healthiest.. With SugarFree’s help – and a new mind-set – I CAN  be my best.

Protocol Round 1, Week 1, Day 1- 5/6

Weight: 162.5

Measurements:
Bust: 42″
Waist:36.5″
Hips: 40.5″

Meal:
– 5 oz Turnip Greens
– 8 oz broccoli
– 8.5 oz salmon
– 1 oz sweet potato
– 1.5 T duck fat
– 1.5 T butter

Fitday stats:
Calories 747
Fat: 51.2 grams (62%)
Protein: 54.9 grams (30%)
Carbs.:15.8 grams (8%)

Ketostix: Negative

Blood Glucose:
Fasting: 92
1-hour PP: 72
2-hour PP: 79

I was ready to eat this morning. Even though I felt overwhelmed when I saw all the food on my plate, I made it through and still feel full.

Protocol Round 1, Week 1, Day 2- 5/7

Weight: 160.5 = down 2 pounds

Meal:
– 9 oz chicken livers
– 9 oz asparagus
– 8 oz spinach
– 1 oz rice cooked
– 1.5 T duck fat
– 1.5 T butter
– 1 egg

Fitday Stats:
Calories 795
Fat: 54.3 grams (62%)
Carbs: 18.1 grams (10%)
Protein: 56 grams (28%)

Ketostix: Trace

Blood Glucose:
Fasting: 79
1 hour PP: 82
2 hour PP: 76

I was late getting home for my meal and was cranky, but felt much better after eating. I did not make it through all the vegetables, I was very full, and everything tasted good.

Protocol Round 1, Week 2, Day 3 – 5/8

Weight: 159 = down 1.5 pounds

Meal:
– 8 oz pork chop
– 8 oz broccoli
– 5 oz beans string green
– 1 oz sweet potato
– 1 T duck fat
– 1 T butter

Fitday Stats:
Calories 706
Fat: 49 grams (75%)
Carbs: 15.8 grams (9%)
Protein: 50 grams (28%)

Ketostix: small

Blood Glucose:
Fasting: 62
1 hour PP: 92
2 hour PP: 78

I was hungry before eating and enjoyed every bite of today’s meal. Happy to see under
160 pounds even if it’s just water weight. Feeling good I got a good night’s sleep.

Protocol, Round 1, Week 2, Day 4 – 5/9

Weight: 158 = down 1 pound

Meal:
–  8 oz steak
–  8 oz kale
– 11 oz zucchini
–  1 T butter
–  1 T duck fat
– 1 oz white potato

Fitday:
Calories: 731
Fat: 50.8 grams (63%)
Carbs: 14.2 grams (7%)
Protein: 56 grams (30%)

Ketostix: small

Blood Glucose:
Fasting: 74
1 hour PP: 84
2 hour PP: 88

I am not as hungry today, and had another good night of sleep.

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

Weight: 158 = no change

Meal:
– 8 oz salmon
– 8 oz broccoli
– 9 oz asparagus
– 1 oz sweet potato
– 1 T butter
– 1 T duck fat

Fitday Stats:
Calories 745
Fat: 50.2 grams (61%)
Carbs: 15.6 grams (9%)
Protein: 55.3 grams (30%)

Ketostix: medium

Blood Glucose:
Fasting: 60
1 hour PP: 102
2 hour PP: 82

I am feeling well, sleeping great, and starting to notice more energy.

Protocol, Round 1, Week 1, Day 6 – 5/11

 Weight: 156 = down 2 pounds

 Meal:
– 9 oz pork chop boneless
– 8 oz spinach
– 5 oz green beans
– 1 oz white potato with skin
– 1 T butter
– 1 T duck fat

 Fitday Stats:
Calories 920
Fat: 61.7 grams (60%)
Carbs: 14.6 grams (7%)
Protein: 55.3 grams (33%)

 Ketostix: medium

 Blood Glucose:
Fasting: 63
1 hour PP: 74
2 hour PP: 90

I feel well. I get cranky if I have to wait to eat, but feel strong when I finish.

Protocol, Round 1, Week 1, Day 7 – 5/12

Weight: 155.5 = down .5 pound

 Meal:
– 9 oz asparagus
– 8 oz kale
– 6.5 oz shrimp raw
– 1 oz sweet potato
– 1.5 T butter
– 2 T duck fat
– 1 egg

 Fitday Stats:
Calories 738
Fat: 51.3 grams (63%)
Carbs: 17.7 grams (9%)
Protein: 50 grams (27%)

 Ketostix: large

 Blood Glucose:
Fasting: 67
1 hour PP: 70
2 hour PP: 74

I am having a nice Mother’s Day, and I enjoyed the shrimp.

Protocol, Round 1, Week 2, Day 1 – 5/13

Weight: 155.5 =no change

Measurements:
Bust: 38.5″ = down 3.5″
Waist: 35″ = down 1.5″
Hips: 39″= down 1.5″

Meal:
– 9 oz chicken livers
– 8 oz broccoli
– 1 oz white potato
– 11 oz zucchini
– 2 T butter
– 1 T duck fat

Fitday Stats:
Calories: 700
Fat: 49.4 grams (63%)
Carbs: 14.2 grams (8%)
Protein: 52.3 grams (29%)

Ketostix: large

Blood Glucose:
Fasting: 57
1 hour PP: 100
2 hour PP: 78

I feel terrific about my first week’s results: down seven pounds and (even more impressive) six and a half inches of fat lost. My clothes fit better, too.

Protocol, Round 1, Week 2, Day 2 – 5/14

 Weight: 154.5 = down 1 pound

 Meal:
– 9 oz salmon
– 8 oz collard greens
– 10 oz kale
– 2 oz sweet potato
– 2 T butter
– 1 T duck fat

Fitday Stats:
Calories 808
Fat: 51.9 grams (58%)
Carbs: 24.3 grams (12%)
Protein: 61.9 grams (30%)

 Ketostix: large

Blood Glucose:
Fasting: 60
1 hour PP: 84
2 hour PP: 85

Feel great today, good energy and slept very well last night, my mood is lifting.

Protocol, Round 1, Week 2, Day 3 – 5/15

Weight: 154.5 = same

Meal:
– 8 oz top round steak
– 9 oz asparagus
– 8 oz spinach
– 2 oz white potato
– 2 T butter
– 1 oz sour cream

Fitday Stats:
Calories: 735
Fat: 48.6 grams (60%)
Carbs: 18.8 grams (10%)
Protein: 53.7 grams (30%)

Ketostix: medium

Blood Glucose:
Fasting: 58
1 hour PP: 77
2 hour PP: 96

I am feeling better each day, better focus, my energy is up and not hungry.

Protocol, Round 1, Week 2, Day 4 – 5/16

Weight: 154 = down .5 pound

Meal:
– 1.5 oz bacon
– 11 oz zucchini
– 8 oz broccoli
– 7 eggs

Fitday Stats:
Calories: 761
Fat: 55.2 grams (64%)
Carbs: 12.7 grams (6%)
Protein: 57.4 grams (30%)

Ketostix: large

Blood Glucose:
Fasting: 66
1 hour PP: 70
2 hour PP: 90

I feel great today, lots of energy, my clothes fit loose, and my mood is even and pleasant.

Protocol, Round 1, Week 2, Day 5 – 5/17

Weight: 154.75 = up .75 pound

Meal:
– 2 oz sweet potato
– 9 oz asparagus
– 8 oz kale
– 12 oz chicken leg and thigh

Fitday Stats:
Calories: 715
Fat: 45.8 grams (58%)
Carbs: 24.2 grams (14%)
Protein: 50.2 grams (28%)

Ketostix: moderate

Blood Glucose:
Fasting: 68
1 hour PP: 82
2 hour PP: 70

I am feeling great today, energy good and enjoying the sunny day.

Protocol, Round 1, Week 2, Day 6 – 5/18

Weight: 154.5 = down .25 pound

Meal:
– 2 eggs
– 6 large shrimp
– 1 cheese quesadilla
– 1 slice yellow cake with sugar
– 10 oz red wine

Fitday Stats:
Calories: 1076
Fat: 44.5 grams (38%)
Carbs: 70.2 grams (26%)
Protein: 43.4 grams (17%)

Ketostix: moderate

Blood Glucose:
Fasting: 68

So this is what happens when I am not prepared for my day, outside all day at a school fair and up to late to get food ready, run out the door without my monitor, and get very stressed. I would think I could do better but no. I had wine and cake with sugar.

Protocol, Round 1, Week 2, Day 7 – 5/19

Weight: 156.5 = up 2 pounds

Meal:
– 5 oz green beans
– 4 oz turnip greens
– 8 oz top sirloin steak
– 2.5 oz sweet potato
– 4 oz chicken wrap
– 4 oz french fries

Fitday:
Calories: 1117
Fat: 53.7 grams (44%)
Carbs: 90.5 grams (32%)
Protein: 68.6 grams (24%)

Ketostix: trace

Blood Glucose:
Fasting: 98
1 hour PP: 99
2 hour PP: 87

I did it again. I went out to eat where I could make good food choices, yay for me. But then I went out again and ate half a wrap and French fries. AFTER yesterday’s disaster. What was I thinking?

[Note: You weren’t thinking so much as sabotaging yourself without allowing yourself to think about the consequences. And maybe also didn’t believe there would be real consequences for two days of returning to your old way of eating. There will be, believe me – but I’ve discovered that most Participants need to do this once to discover this truth for themselves in a personal, rather than intellectual way. Hopefully, this will be your one time.]

Protocol, Round 1, Week 3, Day 1 – 5/20

Weight: 156.5 = no change

Measurements:
Bust: 38.75″ = up .25″
Waist: 35.75″ = up.75″
Hips: 39.25″ = up.25″

Meal:
– 2.5 oz white potato
– 5 oz green beans
– 8 oz spinach
– 6.5 oz pork chop
– 2 T butter
– 1 T sour cream

Fitday Stats:
Calories: 685
Fat: 47.2 grams (62%)
Carbs: 19.5 grams (12%)
Protein: 45.3 grams (26%)

Ketostix: Negative

Blood Glucose:
Fasting: 79
1 hour PP: 128
2 hour PP: 121

So my results tell the story, weight up and up inches. I am back on track and feel stupid but lesson learned.

Protocol, Round 1, Week 3, Day 2 – 5/21

Weight: 156 = down .5 pound

Meal:
– 8 oz broccoli
– 9 oz asparagus
– 8.5 oz salmon
– 2 oz sweet potato
– 2 T butter
– 1 T duck fat

Fitday Stats:
Calories: 783
Fat: 50.4 grams (58%)
Carbs: 21.3 grams (12%)
Protein: 58.8 grams (30%)

Ketostix: Trace

Blood Glucose:
Fasting: 98
1 hour PP: 139
2 hour PP: 107

Feeling better today. I have more energy, and am on a good track again.

[Note: Sort of. It will actually take quite some time to truly get back on track again, and to also learn to start listening to your meter, which has been screaming at you for days to stop eating starchy carbs, which you have not done. Hopefully, you will begin doing that now.]

Protocol, Round 1, Week 3, Day 3 – 5/22

Weight: 154 = down 2 pounds

Meal:
– 11 oz zucchini
– 8 oz kale
– 8 oz chicken livers
– 1 large egg
– 1.5 T butter
– 1 T duck fat

Fitday Stats:
Calories: 728
Fat: 52.2 grams (64%)
Carbs: 11.1 grams (6%)
Protein: 54.3 grams (30%)

Ketostix: Trace

Blood Glucose:
Fasting: 89
1 hour PP: 112
2 hour PP: 100

I feel great, energy and mood are good, and my chicken livers were tasty with the sour cream.

Protocol, Round 1, Week 3, Day 4 – 5/23

Weight: 153 = down 1 pound

Meal:
– [forgot to weigh] Chicken thighs
– 8 oz spinach
– 5 oz green beans
– 1 T butter
– 1 T duck fat

Fitday Stats:
Calories: 672
Fat: 50.3 grams (67%)
Carbs: 10.1 grams (6%)
Protein: 44.5 grams (27%)

Ketostix: Trace

Blood Glucose:
Fasting: 77
1 hour PP: 102
2 hour PP: 94

A good day. I slept well, stayed very busy and feel good. My brain seems sharper, less fog, I feel quicker, I’m not searching for words. That’s really exciting!

Protocol, Round 1, Week 3, Day 5 – 5/24

Weight: 150.25 = down 2.75  pounds

Meal:
– 8 oz chicken livers
– 8 oz kale
– 9 oz asparagus
–  1 egg
– 1 T butter
– 1 T duck fat
– 2 T sour cream

Fitday Stats:
Calories: 675
Fat: 45.5 grams (62%)
Carbs: 11.3 grams (7%)
Protein: 51.4 grams (31%)

Ketostix: Trace

Blood Glucose:
Fasting: 84
1 hour PP: 100
2 hour PP: 83

Another great day! I slept well and feel good. Not hungry but ate everything and my energy is up.

Protocol, Round 1, Week 3, Day 6 – 5/25

Weight: 149.5 = down .75  pound

Meal:
– 9 oz shrimp
– 8 oz broccoli
– 9 oz green beans
– 2 T butter
– 2 T duck fat

Fitday Stats:
Calories: 748
Fat: 53.2 grams (64%)
Carbs: 12.4 grams (6%)
Protein: 54.6 grams (30%)

Ketostix: small

Blood Glucose:
Fasting: 72
1 hour PP: 62
2 hour PP: 63

Felt good today, not least because I walked away from temptation. I even refused to sit at a table filled with junk food. Instead I sat with friends who do not need a table full of junk food either. I was in control and did not offend anyone. Danced all night and never once went to the desert table.

Protocol, Round 1, Week 3, Day 7 – 5/26

Weight: 149.25 = down .25 pound

Meal:
– 7 eggs
– 1.5 oz bacon
– 8 oz spinach
– 5 oz green beans

Fitday Stats:
Calories: 739
Fat: 54.1 grams (65%)
Carbs: 13.1 grams (7%)
Protein: 51.5 grams (28%)

Ketostix: Moderate

Blood Glucose:
Fasting: 63
1 hour PP: 74
2 hour PP: 79

I spent the day at a family picnic and brought my food with me. I ate my food as they ate theirs. All went well, and when it was time for desert I was full and could not eat another bite. Slept great and feel ready to start Maintenance.

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

Weight: 149 = down .25 pound

Measurements:
Bust: 37.75 = down 1″
Waist: 34.25″ = down 1.5″
Hips: 37.75″ = down 1.5″

Ketostix; Moderate

Blood Glucose:
Fasting: 63
1 hour PP: 69
2 hour PP: 76

Nice relaxing day, no stresses, easy pace, a day close to home. My first Maintenance meal was a lot of food to eat! Everything tasted great. I slept well.

[Note: Wow, what a GREAT weekend! You started Protocol two weeks ago, and in that time have lost 13 pounds and over 9 inches of fat; that’s amazing. More importantly, you’ve learned how to eat well even when away from home or out with friends. This is the secret to not only getting slim – but remaining slim for the rest of your life. Isn’t it great when you can just enjoy yourself when out without worrying about what you’re eating, not eating, should or shouldn’t eat? Fun without food. What a concept. :D]

Maintenance, Round 1, Week 1, Day 2 – 5/28

Weight: 149 = no change

Ketostix; Moderate

Blood Glucose:
Fasting: 72
1 hour PP: 87
2 hour PP: 92

Another good night sleep and I did not wake to a hot flash last night, which is fabulous. Feeling really good, I’m not hungry, and I’m saving cash. Since I’m not buying candy I’m saving at least two dollars a day.

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

Weight: 149 = no change

Ketostix; Moderate

Blood Glucose:
Fasting: 83
1 hour PP: 103
2 hour PP: 87

I can not believe how much I am eating, yummy foods and no change on the scale!! This is awesome, I’m not hungry and full of food, lots of energy and my clothes fit good! What more could I ask for? I am enjoying a beautiful day, SugarFree – I hope you are as well.

Maintenance Round 1, Week 1, Day 4 – 5/31

Weight: 149 = no change

Ketostix; Moderate

  Blood Glucose:
Fasting: 87
1 hour PP: 101
2 hour PP: 87

I am still doing well, eating lots of food. Preparing it the night before and in the morning works well for me.

Maintenance Round 1, Week 1, Day 5 -5/31

Weight: 149 = no change

 Ketostix: Moderate

 Blood Glucose:
Fasting: 72
1 hour PP: 101
2 hour PP: 87

Nice to see the scale under 150 all week, very pleased. Sleeping and keeping to my plans, so all is well.

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

Weight: 148 = down 1 pound

 Ketostix: Moderate

Blood Glucose:
Fasting: 75
1 hour PP: 90
2 hour PP: 94

I did not expect the scale to move I am pleased that it did. Still eating lots of great food and not hungry.

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

Weight: 147.5 = down .5 pound

 Ketostix: Moderate

Blood Glucose:
Fasting: 64
1 hour PP: 98
2 hour PP: 86

Feeling great and another great day. Sleeping through the night and not hungry when I get up. Had another nice meal and went dancing with no temptations. I dance better without my glass of wine, who knew?

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

 Weight: 147 = down .5 pound

 Measurements:
Bust: 37.5″ =  down .25″
Waist 34″ =  down .25″
Hips: 37.5″ = down .25″

 Ketostix: Moderate

 Blood Glucose:
Fasting: 73
1 hour PP: 79
2 hour PP: 88

I put on my pants this morning and they are loose and baggy. Wow I am shrinking! I feel great: not hungry till it’s time to eat, my food is tasty and more than I think I can eat. I feel terrific, I’m enjoying life and not worried about what to eat, that is huge!

[Note: That may be huge – but you’re becoming small. :D]

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

Weight: 147 = no change

Ketostix: Moderate

Blood Glucose:
Fasting: 72
1 hour PP: 111
2 hour PP: 105

I slept great last night and feel good today. What spiked my glucose this afternoon? It is coming down but I never felt any different when it was high. No wonder people get into trouble with Diabetes. I never would have guessed my blood sugar had elevated that much.

[Note: It’s true – you can walk around with elevated blood sugars for years and never know it, and about a third of all diabetics (who go undiagnosed) often do. That’s how they ultimately go from being Type 1 diabetics to Type 2. Your spike was caused by the sweet potato, perhaps in combination with some new spice you used that had hidden sugar. Or you may be coming down with something (or fighting it off), or using a cream or shampoo that contains cortisone. Best thing to do eliminate all starch/sweet carbs for the next day or two and see if that brings you back to normal.]

Maintenance Round 1, Week 2, Day 3 – 6/5

Weight: 147 = no change

Ketostix: Moderate

Blood Glucose:
Fasting: 70
1-hour PP: 101
2-hour PP: 97

I feel good again today. I think the soap at work has some sugar product in it, so I will bring my own. All is well and I am settling into the routine.

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

Weight: 147 = no change

Ketostix: Moderate

Blood Glucose:
Fasting: 75
1-hour PP: 81
2-hour PP: 75

I think the change of soap made a difference. I am doing well; I feel full and never hungry. What a difference a month makes.

Maintenance Round 1, Week 2, Day 5 – 6/7

Weight: 147 = no change

Ketostix: Moderate

Blood Glucose:
Fasting: 75
1-hour PP: 59
2-hour PP: 93

Another great day. I’m doing well. I had lunch with friends and I was still eating long after they finished their food. I faced a challenge last night: a piece of cake right under my nose.  I said ‘no, thank you’ twice but she still didn’t get my refusal, so I told her I was allergic to sugar and she walked away bewildered. I feel victorious!

I’ll also be traveling from tomorrow to next Friday, and won’t post again until then.

[Note: As well you should! You’ve won the Gold Star of the week for sticking to your guns, and not letting a friend pressure you into doing something you really didn’t want to do. 😀 Well done!]

 

 

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