Mary will join us on Monday, Oct 1, 2012 – but you can learn about her now.
Mary’s Introduction:
I am ready. Ready to change my life and never look back. I am a happily married, home-schooling mother of five children, all thirteen and under. I am 44, 5′ 6″ tall and weigh 258 pounds while wearing a tight women’s size 18 or comfortable 20.
My test results showed that I am in the early stages of Type 2 Diabetes, have Hyperinsulinemia and Hypothyroidism, and have a metabolism that is, as SugarFree says, “lying there like a dead fish.” In addition, my vitamin D levels continue to be low despite taking supplements, and my Triglycerides need to be lower.
I now understand what I have done to trash my metabolism through my desperate attempts to get rid of the weight. I have put my body through a lot: starvation diets, binge-eating the worst foods, birthing five babies in seven years, and making everything worse by injecting HCG this year. My scale, my closet and my family have seen many versions of me in a hundred-pound range over the last fifteen years. I sought out practitioners from every field but no one was able to help or even tell me why this was happening.
I am grateful that I can now put an end to the faulty information and reactionary dieting, where I always treated the symptoms of my getting fat, without ever dealing with the true cause. I have hope that one day I will be free from constant pain, emotional and physical. I want to regain the energy to enjoy my family and live my life to the fullest, rather than to watch from the sidelines. I will learn about (and eat) foods that fuel my body rather than grind it into the ground. SugarFree’s Protocol has given me a second chance to turn my life around, and so… I’m diving in. I hope you’ll cheer me on. 🙂
Protocol Round 1, Week 1, Day 1 – 10/1
Weight: 258.2
Measurements:
Bust: 51.75″
Waist: 47″
Hips: 54.5”
Meal:
– 8 oz kale
– 9 oz asparagus
– 1 T. butter
– 14 oz chicken thighs
– 1 oz red potato
— 1 T. sour cream
Fitday stats:
Calories: 712
Fat: 49.1 grams (62%)
Protein: 52 grams (29%)
Carbs: 15.4 grams (9%)
Ketostix: negative
Blood Glucose:
Fasting: 104
1-hour PP: 91
2-hour PP: 99
I am feeling all right so far. I was a little surprised that my fasting glucose was as high as it was given I had nothing to eat after seven last night. I wasn’t so surprised, however, that my weight was down this morning. With all the swelling and inflammation that I regularly feel at this weight, the scale is usually all over the place. I’m excited to rely on measurements to tell the truth about my fat loss from now on.
I miss my morning coffee with stevia and cream, but switched to a nice hot tea and made the best of it! My lunch was delicious but I had a hard time getting the last half of it down –there was so much food! I know this will be a mental battle as well as a physical one. I’m ready to hit the detox head-on though I’m glad the sugar withdrawal will be temporary (a week or two) and then I’ll be done with that drug for the rest of my life. That is something to look forward to!
[Note: Mary, welcome to Protocol! The food may seem a lot now, though it’s really very little, because your metabolism is in the basement. As you wake it, your appetite will return and when it does it will be a sign that you’re getting better. In the meantime, I’m sure you steamed your veggies or ate them raw. Don’t. 🙂 Roast them with a bit of olive oil and salt on a lined pan in a well-preheated oven (at least 30 minutes) at 400 for 20 minutes or so. They not only shrink to a handful, but taste divine!]
Protocol Round 1, Week 1, Day 2 – 10/2
Weight: 256.2 = down 2 pounds
Meal:
— 8 ounces chicken livers
— 8 ounces spinach
— 5 ounces green beans
— 3 T. butter
— 1 ounce onion
Fitday stats:
Calories: 627
Fat: 45.7 grams (66%)
Protein: 41.5 grams (26%)
Carbs: 12.3 grams (8%)
Ketostix: negative
Blood Glucose:
Fasting: 89
1-hour PP: 79
2-hour PP: 93
I was hungry this morning and felt pretty weak until I had my lunch. The liver was a new venture for me (I’ve never eaten liver in my life), and I need to find a way to enjoy it, though I managed to consume eight ounces. I’m hoping the tomato paste I add next time will make a difference. I know the calories must go in each day – exactly as planned – for this prescription to heal my metabolism to work. So what’s a little liver from time to time? Short-term pain for long-term gain!
[Note: As we discussed, you will remain hungry for the next day or so until your body is able to get into lipolysis, after which you will consume a LOT of calories by way of your excess adipose fat burned for fuel. Having been raised on weekly liver consumption, it’s still hard for me to realize how low our nutritional values have fallen as a nation. Until the Cholesterol War, everyone ate liver in our country every week, since everyone knew that it was one of the most nutritious foods on the planet. It was one of the reasons hypothyroidism rates were so low. Now entire generations are growing up never having had it at all. Ever! It’s truly scary.]
Protocol Round 1, Week 1, Day 3 – 10/3
Weight: 254 = down 2.2 pounds
Meal:
— 8 ounces salmon
— 8 ounces spinach
— 9 ounces asparagus
— 2 ounces red potato with skin
— 2.5 ounces butter
— 2 T. sour cream
Fitday stats:
Calories: 790
Fat: 52.6 grams (60%)
Protein: 58 grams (29%)
Carbs: 20.9 grams (11%)
Ketostix: trace
Blood Glucose:
Fasting: 72
1-hour PP: 82
2-hour PP: 90
I woke up this morning with a raging headache and thought, “Yes, here it is…detox.” It has been manageable so far as it comes and goes, and I haven’t taken anything to appease it. My lunch was fantastic. A huge bonus to following this Protocol is that my five children are learning about truly great food and are eating much healthier these past couple of days. I hope the education that I’m getting is going to pay off in their lives – a priceless gift for them – thanks again, SugarFree. It felt decadent eating a bit of potato with sour cream. I’m skeptical (from years of being taught the wrong thing) that anything that tastes this good can help turn my metabolism around!
[Note: I’m sorry to hear about the headache, Mary – but it is detox and it will go away soon. Please do ‘appease’ it however — pain raises cortisol (as it should), which depresses insulin, which raises blood sugars. And note that your 2-hr PP, instead of falling as it should, rose eight points over the 1-hr. Although you don’t have to wait to report it here — it’s information to help you — you should always take a 3-hr PP, and a 4-hr if necessary, to see how long it takes your insulin to bring down your blood sugars again when your 2-hr is more than a point or two above the 1-hr. If it’s equal to, or just a point or two above, no need to do that.
The good news is that you are now in the beginning stages of lipolysis. :)]
Protocol Round 1, Week 1, Day 4 – 10/4
Weight: 251.4 = down 2.6 pounds
Meal:
— 8 oz beef steak
— 8 oz kale
— 5 oz string green beans
— 2 T. butter
— 2 oz peas
Fitday Stats:
Calories: 839
Fat: 56.5 grams (61%)
Protein: 65.9 grams (31%)
Carbs: 18.3 grams (8%)
Ketostix: moderate
Blood Glucose:
Fasting: 85
1-hour PP: 93
2-hour PP: 109
Rough start to the day with waves of weakness, then being really hot, then feeling nauseous, but the headaches are getting better. I did take some ibuprofen last night, but I haven’t needed any today yet. My energy is much improved after lunch and my supplements have arrived so I am starting a few of them today. Lunch was delicious as I love steak, but I think I put way too much salt on my kale chips. I know salt can be a good thing too, but is too much salt an issue for my kidneys or the swelling that I have so often?
[Note: Excess salt does not cause edema. Insufficient salt can cause edema. When you do not take in enough salt — and Protocol is an extremely low salt diet since you eat no processed food — your body cannot hold on to potassium, which in turn causes your kidneys to retain water. Not only do you need to salt liberally to taste, some Participants need to supplement with daily bouillon after a few weeks.]
I am bummed that my 2-hr PP was so high. Was it the peas? Overall, I’m encouraged by how this is working and where I’m going.
[Note: Yes, it was the peas. Peas have a high sugar content and when I saw it on your menu I suspected your insulin would not be able to handle it, but I left it there so you could begin to see for yourself how foods affect you. Not just in and by themselves, but in context with the amount of fat you ate with the meal, since fat slows down the rate of carbohydrate conversion to sugar. One way you’ll know that you have become more insulin sensitive — which takes months if not years — is that six months from now you’ll be able to eat the same meal with no spike at all. :)]
Protocol Round 1, Week 1, Day 5 – 10/5
Weight: 252 = up .6 pound
Meal:
— 13 ounces chicken thighs
— 9 ounces asparagus
— 8 ounces spinach
— 1 ounce red potato with skin
— 1 T. Daisy sour cream
— 2 T. butter
Fitday stats:
Calories: 811
Fat: 58.3 grams (65%)
Protein: 55.9 grams (27%)
Carbs: 15.4 grams (8%)
Ketostix: Moderate
Blood Glucose:
Fasting: 86
1-hour PP: 100
2-hour PP: 86
Feeling much better today. I have more energy and I feel like my brain is not as sluggish as it’s been for the last several years. I’m amazed at how having to monitor my glucose helps me with the desire to cheat. I have to make all our family meals and baked goods without taking a lick or taste of anything because I know it will affect my glucose and insulin. I just keep my mouth shut or drink more tea or water. I don’t understand my 1-hour PP being so high since I did not waiver at all from my menu plan. Tomorrow, I have to be at a swim meet all day, so I’m attempting to plan and make all my food for that venture.
[Note: Mary, this is where you get to put your detective hat on and begin to understand what your meter is telling you. First, even just a few ounces of peas was enough to spike your blood sugar. Now you’ve learned that when that happens to an insulin resistant person, it takes a few days to come back into the normal range again. So what is the best course when your sugars spike? Drop all starch carbs from your menu for a day or two, and then try again.]
Protocol Round 1, Week 1, Day 6 – 10/6
Weight: 251 = down 1 pound
Meal:
— 9 oz chicken liver
— 5 oz hard-boiled egg
— 8 oz kale
— 5 oz string green beans
— 2 T. butter
Fitday Stats:
Calories: 757
Fat: 50.6 grams (60%)
Protein: 63.8 grams (34%)
Carbs: 11.7 grams (6%)
Ketostix: Large
Blood Glucose:
Fasting: 77
1-hour PP: 104
2-hour PP: 94
Had an early and crazy day spent at a high school pool where it was very warm and noisy. Definitely more stress (and fun) than I’ve had since starting Protocol. I noticed that after I ate my pulse increased quite a bit. It might have been just because I was so hot, but seems like it was related to the high glucose and food. It has been in the 90’s regularly for the last several weeks at resting, but at the meet after eating lunch and before testing my glucose, it was around 110. That was definitely the highest at-rest pulse I’ve had by far. It slowed back down to my normal (which is high already) within the hour. Overall I am feeling so much better – much more energy and I’m starting to feel a little less pain when walking. The chicken liver recipe I tried tasted better than the last and I was able to eat all of it.
Protocol Round 1, Week 1, Day 7 – 10/7
Weight: 250 = down 1 pound
Meal:
— 8 oz salmon
— 8 oz kale
— 9 oz asparagus
— 3 T. butter
— 2 T. parmesan
Fitday Stats:
Calories: 733
Fat: 50.9 grams (62%)
Protein: 58.6 grams (32%)
Carbs: 10.2 grams (6%)
Ketostix: Large
Blood Glucose:
Fasting: 91
1-hour PP: 89
2-hour PP: 97
Another early morning with little sleep last night as our marathon weekend continues. I sang all morning in our church choir from 6:45 until noon. When I was not standing on the risers, I was walking from one end of the building to the other with various activities. Although my body isn’t getting enough rest I was amazed at how I weathered a normal Sunday for me. I usually cannot walk by the afternoon due to so much pain in all my joints. I have very little, and it’s tolerable. I am thrilled as decreasing pain is just as important to me as turning my metabolism around and decreasing the fat.
[Note: The ‘decreasing pain’ is due to the curcumin and boswellia finally getting into your bloodstream and ending the inflammation that causes the pain. As predicted during our consult, the pain should be entirely gone in another two weeks. :)]
Protocol Round 1, Week 2, Day 1 – 10/8
Weight: 250 = no change
Measurements:
Bust: 50.5” = down 1.25”
Waist: 45.5” = down 1.5”
Hips: 54.5” = no change
Meal:
— 13 oz chicken thighs
— 8 oz kale
— 5 oz green beans
— 2 T. butter
— 2 T. parmesan cheese
Fitday stats:
Calories: 758
Fat: 55.1 grams (65%)
Protein: 54.9 grams (29%)
Carbs: 10.4 grams (6%)
Ketostix: large
Blood Glucose:
Fasting: 89
1-hour PP: 83
2-hour PP: 99
Another early morning. I run a preschool of 24 kids on Monday so it has been a lot of running around and activity. I usually can’t walk by the time I go home – we’ll see today! I definitely have more energy, enjoyed my lunch, but I am bummed about my 2-hour glucose reading being so high.
[Note: Your 1 and/or 2-hr PP has been high the last three days despite not eating any starchy carbs. This is a sign that your pancreas — which had been pumping out so much excess insulin that it artificially lowered your blood sugar readings — is finally getting the message that so much insulin is not necessary. As insulin output falls to a more normal level, your “real” numbers are showing up. Imagine what they were before you began Protocol! As you continue with the program, your insulin levels will continue to drop but your blood sugars will ultimately drop as well, once your muscles start to become insulin sensitive again. This will take months, not a week — but after losing eight pounds and nearly three inches of fat in a week you’re off to a good start. :)]
Protocol Round 1, Week 2, Day 2- 10/9
Weight: 248.6 = down 1.4 pounds
Meal:
— 9 oz pork chop
— 8 oz of broccoli
— 9 oz of asparagus
— 2 T. butter
— 1 T. parmesan
Fitday stats:
Calories: 752
Fat: 52.2 grams (63%)
Protein: 60.5 grams (32%)
Carbs: 10.1 grams (5%)
Ketostix: Large
Blood Glucose:
Fasting: 84
1-hour PP: 85
2-hour PP: 96
Woke up with a bit of a headache but was able to walk down the stairs with much less pain. Very tired today but not hungry at all, though lunch was great. I am guessing that my body is just trying recuperate after little sleep and tons of activity all weekend long. I feel much less anxious in general. I love how this is working and how much I am learning about food, physiology, and my body. I still have a long way to go but am encouraged!
[Note: Mary, the reason you’re not hungry is because you are now in deep lipolysis and eating thousands of calories a day. You’re just not eating them with a fork. 🙂 As your adipose fat cells open and release stored fat, that fat is not just being eliminated — it is being converted into fuel and fed to your body for nourishment. That’s one of the reasons you’re feeling ‘less anxious’ — your body is being well fed for the first time in a long time.]
Protocol Round 1, Week 2, Day 3- 10/10
Weight: 248.4 = down .2 pound
Meal:
– 9 ounces of salmon
– 8 ounces spinach
– 12 ounces green zucchini
– 2 T. butter
– 1 T. heavy cream
– 1 oz brown rice
Fitday stats:
Calories: 795
Fat: 50.3 grams (58%)
Protein: 66.4 grams (33%)
Carbs: 18.9 grams (9%)
Ketostix: large
Blood Glucose:
Fasting: 94
1-hour PP: 84
2-hour PP: 89
Great day today. I’m starting to feel good on a regular basis, with plenty of energy. My pain has decreased, I have little-to-no hunger, and I’m no longer light-headed. I loved my meal and was totally satisfied. If anyone doubts they can do this – if I can, anyone can. And it is worth it. I feel so much better than I did even a week ago. This Protocol is incredibly motivating.
Protocol Round 1, Week 2, Day 4 – 10/11
Weight: 248 = down .4 pound
Meal:
— 9 oz chicken livers
— 5 oz hard-boiled eggs
— 8 oz kale
— 7 oz collard greens
— 3 T. butter
— 1 oz whole wheat spaghetti, cooked
Fitday stats:
Calories: 888
Fat: 61.5 grams (62%)
Protein: 62.9 grams (29%)
Carbs: 20.4 grams (9%)
Ketostix: large
Blood Glucose:
Fasting: 77
1-hour PP: 94
2-hour PP: 110
A little achy getting up this morning and then realized that TOM had started with none of my usual PMS symptoms. After talking with SugarFree this morning I discovered this is yet another benefit of eating to properly fuel my body.
My glucose spiked way high with the spaghetti. I will eliminate starchy carbs for the next couple of days, knowing I can try again next week since I get better every day I’m on Protocol. Maintenance on Monday – I’m so excited to start.
Protocol Round 1, Week 2, Day 5 – 10/12
Weight: 248 = no change
Meal:
– 9 oz pork chop
– 12 oz zucchini
– 8 oz broccoli
– 1.5 oz heavy cream
– 1 T. butter
Fitday stats:
Calories: 812
Fat: 57 grams (63%)
Protein: 63 grams (31%)
Carbs: 11.8 grams (6%)
Ketostix: large
Blood Glucose:
Fasting: 80
1-hour PP: 74
2-hour PP: 84
Things change quickly sometimes. Last night I noticed my legs were very tired as I climbed stairs. My muscles were burning and the two flights I climb six times a week exhausted me. After a good night sleep I had a headache, felt weak, and had the same muscle burning in my legs as I climbed stairs, and then in my arms while unloading the dishwasher. This is not the bounding energy that I’ve had for the last week. I felt a little better after eating my meal for which I was very hungry. We have a bad cold virus going through my family, so I hope that I’m not catching something. I feel no symptoms of a cold. My BG levels are lower than they usually are. My ketostix still show that I’m burning fat, so I assume maybe my body is just really ready for maintenance!
[Note: First, your dark ketostix only means that your body is still clumsy at handling excess ketones as you convert from burning carbs to burning fat as your main source of fuel. That is, as you become ketone-adapted, which takes two to three weeks. Within another week or so your ketostix will only show trace — and you will still be burning fat.
Second, your legs and arms muscle ache indicates that you are coming down with something that will make itself apparent in a day or so — unless you’re able to fight it off. Increase water intake and double your Vitamin C intake immediately, and keep it up for a few days until you’re either out of the woods or fully recovered if you do get something. Hope this will soon pass!]
Protocol Round 1, Week 2, Day 6 – 10/13
Weight: 247.2 = down .8 pound
Meal:
– 10 oz salmon
– 8 oz kale
– 7 oz collard greens
– 2 T. butter
– 1.5 oz white potato w/skin
– 1 T. sour cream
Fitday stats:
Calories: 759
Fat: 45.7 grams (54%)
Protein: 68 grams (36%)
Carbs: 19 grams (10%)
Ketostix: moderate
Blood Glucose:
Fasting: 84
1-hour PP: 90
2-hour PP: 89
Feeling much better today. I think I’ve made it past getting the virus that a few of my kids had. I’m sure the extra vitamin C SugarFree had me take helped quite a bit, but the quality of food I’ve been eating for almost two weeks as well as the fantastic supplements SugarFree recommended are the biggest factors in boosting my immunity. I usually catch everything that comes through our home. I have plenty of energy back and was completely satisfied with my meal today.
I did make a big mistake today. I’ve learned that you must really have your exact menu in front of you. I only had two tablespoons of butter and enjoyed sour cream with my potato before I got to my computer and realized that wasn’t exactly what I had planned for today. I had to redo my numbers and ended up not eating as much fat as I should have. I am still very motivated and feeling so much better – much better than I have in years.
Protocol Round 1, Week 2, Day 7 – 10/14
Weight: 246 = down 1.2 pounds
Meal:
– 8 oz chicken livers
– 5 oz hard-boiled egg
– 8 oz broccoli
– 5 oz green beans
– 3 T. butter
– 1.5 oz. whole wheat spaghetti, cooked
Fitday stats:
Calories: 868
Fat: 60.9 grams (63%)
Protein: 60.7 grams (28%)
Carbs: 19.2 grams (9%)
Ketostix: large
Blood Glucose:
Fasting: 89
1-hour PP: 86
2-hour PP: 84
I have a headache this morning. My OB/GYN attributed this to the decrease in estrogen at the end of your period. Will this dissipate through the years of changing my insulin resistance? I think fat cells contribute to estrogen levels, so could decreasing your fat cells help in leveling your estrogen in the long run? Most of the day I was really tired. I even took a nap which is unheard of around here! Looking forward to starting maintenance tomorrow 
[Note: Actually, fat cells store estrogen — and when you open those cells and release the fat, the estrogen floods your system with it. And of course you can never ‘decrease’ your fat cells. A full ten percent of all adipose fat cells die off annually — and they are immediately replaced by the exact number of new fat cells. This is why taking HCG is so deadly; it gives women more fat cells than they otherwise would have had, because although fat cell numbers cannot decrease, they can increase! Luckily, as you grow slim, your replacement fat cells are empty. Eat right, and they’ll never fill. :)]
Maintenance Round 1, Week 1, Day 1 – 10/15
Weight: 245= down 1 pound
Measurements:
Bust: 49” = down 1.5”
Waist: 45.5” = no change
Hips: 52.5 = down 2”
Ketostix: large
Blood Glucose:
Fasting: 79
1-hour PP: 110
2-hour PP: 101
I won’t be eating squash again for a while since it made my glucose spike to 110. I have been running or walking at a very quick pace most of day with my preschool.
[Note: Mary, it’s crucial that you never take your glucose readings within fifteen minutes of heavy exertion — which includes running or walking. You may need to find a way to give the kids quiet time at the one and two hour mark so you get correct readings.]
I am also sweating and very hot after eating. It was a great meal but a little hard to keep chewing. I know it is not that much more food so it must be psychological! Still thrilled to be changing my life one step at a time.
[Note: And a great step this week has been: another five pounds and three inches of fat gone – for a total of thirteen pounds and nearly six inches gone in two weeks! :D]
Maintenance Round 1, Week 1, Day 2 – 10/16
Weight: 244.2 = down .8 pound
Ketostix: small
Blood Glucose:
Fasting: 79
1-hour PP: 87
2-hour PP: 76
I love this way of eating, but even though SugarFree has explained (several times) the biology, I’m afraid that eating this much fat will make the scale go up. I know it isn’t true, yet I’m still afraid it’s not going to work for me, though it has clearly worked for everyone else. The years of being told incorrect information (that only made me fatter and more sick) has really had an impact on my thinking. Which makes me angry. I’m determined to have my children grow up knowing the truth — I just have to learn it first 🙂
[Note: Mary, that sick-to-your-stomach feeling of learning you’ve been lied to by the very establishment you trusted with your health is one everyone here has shared. So is the anger. At this point I’ve passed anger and gone into despair as I see more and more young lives ruined daily by nothing less than willful ignorance. In many school systems they’ve taken out all the fat, most of the salt and all the taste — and wonder why students are simultaneously starving, and still gaining fat. Some students even created a YouTube video about it: “We’re Hungry!” (or something like that). Imagine, growing children being fed skim milk, minimal animal protein and lots and lots of carbs, including sugar. I watch the news reports and want to cry. If I knew how to start a revolution – I’d do it! :)]
Lunch was fantastic. I even had a treat, my first cup of coffee with heavy cream. I don’t miss the sugar at all. I will make sure that I rest at least fifteen minutes before taking my blood sugar on Mondays. It is frustrating because now I don’t know what food (if any) affected my glucose yesterday, especially compared to today’s numbers when I have been sitting in a chair practically all morning!
[Note: You’ve answered your own question. What drove your glucose up yesterday was the same thing that lowered it today: physical exertion vs. rest. Exertion (or illness or stress or even cortisone shampoos) raises cortisol, which dampens insulin, which raises blood sugar. That simple.]
Maintenance Round 1, Week 1, Day 3 – 10/17
Weight: 255.2 = up 1 pound
Ketostix: large
Blood Glucose:
Fasting: 85
1-hour PP: 90
2-hour PP: 87
My muscles felt exhausted and were burning again this morning where it was a chore to climb the stairs. I was hungry too which I haven’t been for quite a while. I’m trying hard not to freak out about my weight going up a pound. It was even hard just to write it down up there! From reading through past postings from others, I’m hoping it is water that fills the fat cells from losing fat quickly these past two weeks. My clothes are looser and so much more comfortable so I keep reminding myself of that fact. My lunch was very filling. I’m actually enjoying kale and find myself really excited about eating so much green, and even though I don’t love liver yet, I look so forward to it because it feels like energy in a bowl!
[Note: Since it is biologically impossible for a human to put on a pound of fat overnight – the gain is indeed water. It will take you a week or two, but you will eventually learn what all participants learn: THE SCALE LIES. Only your meter, your clothes and your measuring tape tells the truth, and all three are saying the same thing: you are growing slimmer by the day. :)]
Maintenance Round 1, Week 1, Day 4 – 10/18
Weight: 244.4 = down .8 pound
Ketostix: large
Blood Glucose:
Fasting: 91
1-hour PP: 86
2-hour PP: 99
I had a much better morning today. I LOVED my lunch. Another amazing benefit to changing my eating habits and following SugarFree’s guidelines is that I am learning to cook and thus experiencing fantastic foods that I’ve been missing my whole life. I’ve followed so many crazy diets before with prepackaged “food” or diets that starved you to death. This lifestyle change is exposing me to the world of wonderful, life-giving foods I love and that are extremely satisfying. Artichokes are my new favorite, and who knew that only a tablespoon of bread crumbs could be so delicious? I am never going back to eating packaged junk again. It is a drug for sure, and it feels amazing to be clean. With the rise in my two-hour PP though, I will have to wait til next week to try the bread crumbs again.
Maintenance Round 1, Week 1, Day 5 – 10/19
Weight: 244 = down .4 pound
Ketostix: large
Blood Glucose:
Fasting: 96
1-hour PP: 86
2-hour PP: 84
I had low energy until my fabulous lunch. I am confused about my fasting glucose numbers going up and down through the weeks (even though SugarFree has explained the process many times!) Could that be high still from the bread crumbs of yesterdays’ meal or more indicative of the adjustment of my insulin slowing down in production? I assume it will take a year before the numbers are consistent at all.
[Note: Neither. You had perfectly normal readings today, and they should stabilize within the next month or two.]
It is still very hard to juggle so much work schooling my children, menu planning, grocery shopping, as well as making a huge mess in my kitchen in the middle of the day! I am getting better at it every day, though. I have found that another benefit of following this fantastic protocol is that it is helping me to be even more organized, and now I finally have the energy to do it all!
[Note: I didn’t realize you were cooking your entire meal every day! That will be impossible to keep up. Shop on Saturday, cook several meals on Sunday, and store a few in the fridge and some in the freezer. When it’s time to eat, just heat and fill in with any extra veggies, etc. Life will be sane once more. :D]
Maintenance Round 1, Week 1, Day 6 – 10/20
Weight: 244.4 = up .4 pound
Ketostix: large
Blood Glucose:
Fasting: 73
1-hour PP: 79
2-hour PP: 91
Great day today. Plenty of energy and I enjoyed my meal. I needed a down day before standing and singing for hours tomorrow and my marathon Monday.
Maintenance Round 1, Week 1, Day 7 – 10/21
Weight: 242.6 = down 1.8 pounds
Ketostix: large
Blood Glucose:
Fasting: 94
1-hour PP: 84
2-hour PP: 90
I’m exhausted. I did way too much standing, singing, and walking with a very little sleep. I am still so happy to be eating well and feeling emotionally stable. In the past when my husband has traveled, and I have our five kids to myself (this time he’s gone for a week), I usually am on an emotional roller coaster. This time around though, I really feel like it’s going well, and I have a sense of calm that I never experienced before Protocol. I’m sure being off the sugar drug helps immensely. My goal tomorrow while working with the preschoolers is to keep the calm, slow down, sit more, and rest before taking my glucose readings.
Maintenance Round 1, Week 2, Day 1 – 10/22
Weight: 243.3 = up .7 pound
Measurements:
Bust: 47.5 = down 1.5”
Waist: 44.5 = down 1”
Hips: 52 = down .5”
Bust: 51.75″
Waist: 47″
Hips: 54.5”
Ketostix: large
Blood Glucose:
Fasting: 88
1-hour PP: 89
2-hour PP: 96
So busy today, but I managed to sit for thirty minutes before both BG readings. I am looking forward to slowing down tomorrow. My feet are very painful today. I must have been on them too much yesterday. I have decreased pain in all other parts of my body, but my feet are hanging on! I’ve noticed more swelling today in my hands and ankles too. I believe that I still am not drinking enough water. Is that why my ketostix are still measuring as large? I am thrilled to be feeling better over all. I was very encouraged by my measurements! So grateful to SugarFree for all the research and study that has gone into changing so many lives including mine!
[Note: Mary, thank you for the kind words, but it’s you who’ve done the life changing – yours! In just two short weeks you’ve lost fifteen pounds and 9.25 inches of fat – that’s amazing. Your blood sugars are on their way to stabilization, too. 😀
As for the edema, it’s a sign not of too little water, but too little salt. Starting tomorrow, please add half a good (no sugar) chicken bouillon cube to warm water and have it with your meal. It will not only help to decrease the edema, but make your feet feel better too. Protocol is a diuretic way of eating, since so much of the sodium Americans eat is in processed food and you’re not eating any of that. When your sodium intake drops too low, your kidneys hang on to every last drop by retaining water. Potassium levels decrease, as does, long-term, red blood cell volume. Adding water without also adding sodium only compounds the problem. All in all, NOT a good thing.
The reason your ketostix are still ‘large’ is because you are not quite ketone-adapted yet, but you should be in another week or so. It takes two to three weeks for that to happen.]
Maintenance Round 1, Week 2, Day 2 – 10/23
Weight: 243 = down .3 pound
Ketostix: large
Blood Glucose:
Fasting: 90
1-hour PP: 84
2-hour PP: 88
I woke up with a sore throat and mild congestion. I’m doubling the Vitamin C, and after looking over SugarFree’s comments in other posts, I had tea with coconut oil melted in it. I couldn’t have my chicken bouillon today because what I have in my pantry lists sugar as a main ingredient (of course). I’ll get something better later. I was able to squeeze in a quick nap this afternoon, and I feel so much better. I love that I am learning to listen to what my body is telling me it needs. I’m also very excited that my blood glucose hardly moved after eating one ounce of potato!
Maintenance Round 1, Week 2, Day 3 – 10/24
Weight: 243.4 = up .4 pound
Ketostix: large
Blood Glucose:
Fasting: 78
1-hour PP: 84
2-hour PP: 86
My sore throat was gone this morning when I woke up. Amazing! I enjoyed my coffee with cream but now I’m wondering what effect caffeine (in my case about ten ounces of dark Colombian roast) might have on my metabolism.
[Note: None. 🙂 However, if you want better tasting coffee with less caffeine, stop drinking drip and get yourself an espresso maker or one of the new ‘single cup at a time’ coffee makers. Nespresso is one of the best out there, IMO, and I’ve linked to their least expensive machine, though they have many to choose from. The reason brewed coffee has so much caffeine is because it takes so long for the water to drip through the grounds. With espresso water is pushed through in seconds, so you get all the complex flavor and almost no caffeine. And once you’ve had a cup of great coffee with full crema on top (only available with real espresso machines or a Nespresso), you’ll never go back.]
Guess I had better do some research. I have a background in research science, but I have to admit I am now skeptical of practically anything I read due to being so misled by traditional medicine for most of my life.
Maintenance Round 1, Week 2, Day 4 – 10/25
Weight: 243 = down .4 pound
Ketostix: large
Blood Glucose:
Fasting: 96
1-hour PP: 78
2-hour PP: 82
Great lunch, great energy, strange BG numbers…I have no idea why it was so high this morning.
[Note: A fasting BG of under 100 is still normal, and may have been elevated by any number of things, including not enough or broken sleep, which is likely if you were in pain as it turns out you were. No need for concern.]
I have significant pain in my right foot that flared up last night from walking in the wrong shoes (possibly a reason for the higher fasting BG?). I have plantar fascitis with a bone spur in that foot that is very painful at times. The Protocol and recommended supplements have decreased all the other pain in my body and my feet over the last several weeks, but this still remains. I was told once (by a functional chiropractor) that bone spurs are related to the function of the kidneys, so if this is true, maybe it will be improved as my kidneys begin to function more properly over the next year. It’s like layers of the onion trying to get my wrecked body back to working the way it was intended to! At least I am headed in the right direction.
Maintenance Round 1, Week 2, Day 5 – 10/26
Weight: 243.5 = up .5 pound
Ketostix: large
Blood Glucose:
Fasting: 94
1-hour PP: 114
2-hour PP: 87
I felt great this morning even with a terrible night of sleep. I’m so looking forward to having my husband back home Saturday. I enjoyed my first tastes of berries with heavenly whipped cream. It was incredible. I am amazed at how sweet it tasted. My taste buds have changed so much, it’s thrilling. With the higher one-hour PP I will have to try the berries only once next week. It is amazing to see how my body reacts to something as simple as two ounces of fresh raspberries. I can’t imagine what my blood sugars looked like when I was eating mostly refined sugar! I’m so grateful to be turning it all around.
[Note: And next week your metabolism will be one week’s worth of better. 🙂 When you try the berries next week though, remember the cream amount stays the same, but you have it with half the amount of berries. Let’s see how you do with that.]
Maintenance Round 1, Week 2, Day 6 – 10/27
Weight: 244 = up .5 pound
Ketostix: large
Blood Glucose:
Fasting: 88
1-hour PP: 90
2-hour PP: 86
I’ve been struggling with the desire to continue getting this fat off of me while staying on Maintenance to let my brain accept my new lower weight and fat set-point. I know it is a critical step to permanent loss and a healthier metabolism — and that things are actually going really well — but it’s such a mind game to be content at this weight.
[Note: It’s not just a ‘critical’ step – it is THE step. Without it, you’re just on another diet. Which means that after a few weeks your brain will go into starvation mode and start burning lean muscle mass instead of the fat you are burning now. Which means that as soon as you “reach your goal” and start eating normally, you will — as you ALWAYS HAVE — gain it all back again. And then some. Your weight is not the issue. Cut off your arm tonight and you will lose twenty or so pounds by morning. But you won’t be any slimmer. You’ll be fatter. Restoring your metabolism, going from being a fat storage machine to a fat burning machine is the issue. Becoming healthy again is the issue. The weight and fat loss is just a by-product of that restoration.
Yes, given the bombardment of “lose weight” messages shoved at us daily from all sources, it is hard to let science in instead, but here’s another way of thinking about it. Medical advice states that a loss of one to two pounds a week is the healthy way to do it. Thus, losing fourteen pounds should take between seven and fourteen weeks. You’ve already lost that much in two weeks, and it will be only six weeks when you start Protocol again, having maintained that loss. That is incredibly healthy yet will still put you ahead of the curve, because your brain will never fight you to get you to gain it all back again. Win-win, I’d say. :)]
Maintenance Round 1, Week 2, Day 7 – 10/28
Weight: 244 = no change
Ketostix: large
Blood Glucose:
Fasting: 86
1-hour PP: 92
2-hour PP: 87
Such a relaxing day. We’re doing nothing but having fun together as a family with my husband home. I’m getting good rest to get ready for my marathon Monday. I miss coffee with cream in the morning, but 11 a.m. is still considered morning on a Sunday.
Maintenance Round 1, Week 3, Day 1 – 10/29
Weight: 244.8 = up .8 pound
Measurements:
Bust: 47.25” = down .25″
Waist: 44.5” = no change
Hips: 52” = no change
Ketostix: large
Blood Glucose:
Fasting: 80
1-hour PP: 88
2-hour PP: 88
The scale slowly moving up over this week scaring me, though I’m still under my starting Maintenance weight. Fortunately, my measurements have not increased and my blood sugars today seem to be staying within normal. I am especially thrilled that I worked on my feet all day but the readings didn’t climb. I am trying to rest as much as I can but 25 four and five-year-olds can keep you moving!
[Note: If you didn’t gain fat (and you lost fat), then that ‘scary’ scale gain is just water. As I’ve said so many times on so many threads, when the body loses a LOT of weight and fat quickly (as you have), the brain will — every time, for EVERYONE — try to prevent fat cell death by adding water to fat cells by weight or volume. Over the next week or two your brain will accept that no more fat will come to fill the cell back up and it will dump the water and let the cell die. Sure, a new fat cell will replace it, but the newbie will be skinny and will likely always stay that way.]
Maintenance Round 1, Week 3, Day 2 – 10/30
Weight: 245 = up .2 pound
Ketostix: large
Blood Glucose:
Fasting: 79
1-hour PP: 77
2-hour PP: 71
I am dragging today with a mild headache, but I enjoyed my lunch. I didn’t have the usual boost of energy later in the afternoon that I usually get. My blood sugar numbers are also lower than they’ve ever been even after eating one ounce of potato. I am looking forward to going to bed tonight already. Unfortunately, I still have plenty to do before I am done for the day 🙁
[Note: Getting sufficient rest is crucial to having energy, because without it our bodies have a tougher time absorbing all the good nutrients you’re eating. And your glucose readings indicate that you are ready for — and need more — starch carbs. :)]
Maintenance Round 1, Week 3, Day 3 – 10/31
Weight: 244.8 = down .2 pound
Ketostix: large
Blood Glucose:
Fasting: 77
1-hour PP: 92
2-hour PP: 90
As much as I don’t love liver, I was really looking forward to it today because I knew the boost of energy I would get after eating it. I see that my BG numbers today are definitely higher than my fasting number with the additional one ounce of pasta, but I’m encouraged that the numbers were at least lower than the last time I had added in pasta.
[Note: It’s even better than you think, since you not only had the pasta, you had tomato paste too! You’re doing great. :)]
Tomorrow is my birthday! My kids are having a hard time that I’m not having a cake. I keep telling them that they shouldn’t feel badly, because I sure don’t! (Plus, I am going to have berries and cream instead.) Just being altogether with them and having them beg for more asparagus is way better than cake any day 🙂
[HAPPY BIRTHDAY, MARY! I hope you have a glorious day – and don’t forget to give some of those berries and cream to the kids. :D]
Maintenance Round 1, Week 3, Day 4 – 11/01
Weight: 243.8 = down 1 pound
Ketostix: large
Blood Glucose:
Fasting: 82
1-hour PP: 88
2-hour PP: 79
Wow. I am super excited about my blood glucose numbers given I had one ounce of berries today. Enjoyed my lunch immensely. I’m trying to make the time to rest more and plan some exciting menus for some real cooking. I wish that cooking came easier to me but you’ve got to start somewhere.
[Note: Mary, great news. You can try two ounces of berries next week, and I bet you handle them beautifully. :)]
Maintenance Round 1, Week 3, Day 5 – 11/02
Weight: 243.8 = no change
Ketostix: large
Blood Glucose:
Fasting: 90
1-hour PP: 83
2-hour PP: 84
Great day. I felt achy when I woke this morning, but no problems now. I’m actually looking forward to my afternoon walk which is amazing, given that I like to be off my feet from all the pain over the years! I’d say that is progress.
[Note: Indeed it is. :)]
Maintenance Round 1, Week 3, Day 6 – 11/03
Weight: 243 = down .8 pound
Ketostix: large
Blood Glucose:
Fasting: 88
1-hour PP: 86
2-hour PP: 92
Today I tried to rest more, and actually took a nap. It felt good to take part of a day off for a change. But for the first time since starting Protocol I was tempted to eat in the afternoon and evening. The food I craved, well not quite ‘craved’ was fat, like cheese or more cream. I wasn’t even hungry, I just wanted to eat something, anything, with fat in it. I let it pass without partaking, but I really dislike that feeling. It reminds me of my past.
[Note: Mary, see below.]
Maintenance Round 1, Week 3, Day 7 – 11/04
Weight: 243.4 = up .4 pound
Ketostix: large
Blood Glucose:
Fasting: 92
1-hour PP: 112
2-hour PP: 86
I measured out my piece of meat for our pot roast and then tied it to the whole roast for the family. After browning it my husband cooked it for hours with butter, onion, garlic, its own juices –without telling me –about ½ cup of red wine. It wasn’t on my menu, but I think he thought it would be like vinegar. I thought the meat tasted sweet! I’m also wondering if the yellow onion when cooking that long contributed some sugar to the juice. I made sure to not eat a single piece of onion, but I’m not sure that even mattered at that point. Live and learn. I hope I don’t pay for this mistake for days. Again, I am amazed at what my blood sugars must have been everyday for the last 20 years of my life. This glucose monitor is a life-saver.
Maintenance Round 1, Week 4, Day 1 – 11/05
Weight: 242 = down 1.4 pounds
Measurements:
Bust: 47.25” = no change
Waist: 43.5” = down 1”
Hips: 52” = no change
Ketostix: moderate
Blood Glucose:
Fasting: 96
1-hour PP: 94
2-hour PP: 106
Trying to rest during my preschool day did not work out so well. We had some unexpected situations occur with the result that I did not sit down much. I know how important it is, but there’s not much to do when duty calls, and when I have fewer adults to boss around while I sit back in a chair 🙂 I imagine that my body could still be responding to the higher blood sugar yesterday as well. I will rest when I get home and for the rest of the week.
[Note: First, don’t worry about the wine or onion. Yes, there are some sugars in both that were in the gravy (and thus on the meat and in you), but your blood sugar reading dropped down beautifully in the second hour, and today’s 2-hr PP is likely the result of your rushing around all day.
Second, your ‘craving’ for fat was your body letting you know that you need even more calories in this phase. Yes, more! And look at the result so far: while eating enormous amounts of fat and calories every single day, you have lost nearly three pounds this week, and another inch off your waist. This should prove, once and for all, the idiocy of “Calories In, Calories Out.” Not only that, but your body is finally sending you ‘honest’ metabolic hormonal signals that you can and should trust. This is a great sign of improved insulin, and a metabolism that’s coming alive again. :)]
Maintenance Round 1, Week 4, Day 2 – 11/06
Weight: 242.6 = up .6 pound
Ketostix: large
Blood Glucose:
Fasting: 90
1-hour PP: 90
2-hour PP: 82
Love this day! I especially appreciate getting to stay home with my kids, teaching them not just to work their minds academically, but also feeding them well to nourish their brains and bodies. By practicing SugarFree’s theories and feeding them Protocol foods I already see a difference in their ability to focus. Just cutting out most refined, processed products and adding more animal fat to their meals has made them better rested and has improved their overall moods. As for me, I am still plugging away with plenty of energy, much improved sleep, less anxiety, and decreased pain.
Maintenance Round 1, Week 4, Day 3 – 11/07
Weight: 243 = up .4 pound
Ketostix: moderate
Blood Glucose:
Fasting: 77
1-hour PP: 96
2-hour PP: 82
I had a busy day and have premenstrual aching and headache, but it’s mild. Lunch filled me up and after adding more fat to my meals, have lost the cravings I had. Even though my anxiety has lessened since starting Protocol, I’m juggling a lot of balls right now that are adding considerable pressure. I’m grateful I can handle it all without turning to binge on the sugar that was slowly killing me. I used to believe sugary food was a reward or something good to help me get through it all. I was dead wrong.
Maintenance Round 1, Week 4, Day 4 – 11/08
Weight: 243 = no change
Ketostix: moderate
Blood Glucose:
Fasting: 96
1-hour PP: 102
2-hour PP: 87
Another night where I woke at three a.m., wide awake. My body was just done sleeping, but after lunch I took a nap. I sing tonight, which takes quite a bit of energy. It is a great stress release but can be physically exhausting as well. It’s a good thing I had liver today 🙂
[Note: If you read a few of the other Participant threads, you’ll see that many of them experience the same 3 a.m. wakefulness. It’s the result of burning a lot of fat, which the body prefers to do at night. And because you are now ketone-adapted, that fat is pure energy – no different from the energy you’d get from eating a meal at that hour. You can test this yourself. Next time you wake (or are restless) at that hour, put your hand on your abdomen and belly. Those areas will be warm, if not hot – a sure sign of fat being released from your fat cells. And think about how great this is: you’ve upped your fat consumption and calories this week, but instead of gaining so much as an ounce, you’re burning even more fat. Bet you’ll be happy with your measurements on Monday. :)]
Maintenance Round 1, Week 4, Day 5 – 11/09
Weight: 244.6 = up 1.6 pounds
Ketostix: trace
Blood Glucose:
Fasting: 77
1-hour PP: 76
2-hour PP: 80
I had major water gain and a headache today, and am waiting for TOM to start. I loved my menu while on Maintenance, but I am ready to start my second round of Protocol on Monday. Have a wonderful weekend everyone!
Maintenance Round 1, Week 4, Day 6 – 11/10
Weight: 245.4 = up .8 pound
Ketostix: trace
Blood Glucose:
Fasting: 106
1-hour PP: 102
2-hour PP: 98
I feel miserable this morning. Not only has my TOM started, but I am completely congested and even my face feels swollen! Need to catch a long nap somewhere in this busy day. My berries were delicious and taste like they are coated with sugar. It’s amazing how my taste buds have become more normal. I assume that since there was not a rise in my already elevated blood sugar that I did alright with two ounces of berries.
[Note: There WAS ‘a rise’ in your 1-hr PP. That is, it rose above normal (and is not dependent on fasting glucose for ‘up or down’ interpretation) and your 2-hr PP remained elevated. It could have been the berries, or TOM or even not feeling well. Since you won’t be having any more fruit for the next three weeks, you should be able to have them without problem then.]
Maintenance Round 1, Week 4, Day 7 – 11/11
Weight: 245.4 = no change
Ketostix: trace
Blood Glucose:
Fasting: 86
1-hour PP: 92
2-hour PP: 84
I’m feeling much better today but am still holding onto a lot water weight. I’m dying to get it off me. I’m so encouraged to see it all changing, and I’m looking so forward to being back on Protocol starting tomorrow.
Protocol Round 2, Week 1, Day 1 – 11/12
Weight: 245.2 = down .2 pound
Measurements:
Bust: 47.50” = up .25”
Waist: 43.5” = no change
Hips: 52” = no change
Ketostix: Trace
Meal:
– 9 oz. beef, top sirloin, boneless
– 8 oz. spinach
— 11 oz. zucchini
— 1 oz. whole wheat spaghetti
– .75 oz. butter
Fitday stats:
Calories: 810
Fat: 55.1 grams (61%)
Protein: 61 grams (30%)
Carbs: 17.4 grams (9%)
Blood Glucose:
Fasting: 91
1-hour PP: 90
2-hour PP: 79
I’m exhausted. I had a great day but am already very sore from being on my feet for so many hours. Mondays are a killer. The highlight for me is that I have so much more energy than I did even a couple of months ago.
Protocol Round 2, Week 1, Day 2 – 11/13
Weight: 245.6 = up .4 pound
Ketostix: small
Meal:
–15 oz. chicken thighs with skin and bone
— 8 oz. kale
— 6 oz. TJ’s frozen artichoke hearts
— 1 oz. butternut squash
— .5 oz. duck fat
— 1 T. butter
Fitday stats:
Calories: 837
Fat: 60.3 grams (65%)
Protein: 60.3 grams (29%)
Carbs: 13.3 grams (6%)
Blood Glucose:
Fasting: 79
1-hour PP: 96
2-hour PP: 91
It is my second day back on Protocol and my body is definitely resisting. I am missing the fat! My energy level is also very low.
[Note: You may have forgotten our discussion about this, but ‘resistance’ is perfectly normal when re-entering Protocol from Maintenance. In order for you to go back into Lipolysis, two biological conditions must be met: low insulin (you have that; your blood sugars are fine) AND insufficient calories. It’s been only two days of that, and your brain takes about 72 hours to make major decisions, like releasing stored fat from fat cells. If you read other Participant threads you’ll see things don’t really start moving on each subsequent round of Protocol until the third or fourth day. It’s only then that your brain – which has been very well fed for a month – can see that the ‘lean times’ are truly here again. Once you go into lipolysis and start ‘consuming’ thousands of calories a day from stored fat you’ll feel better. :)]
Protocol Round 2, Week 1, Day 3 – 11/14
Weight: 245.6 = no change
Ketostix: Moderate
Meal:
– 10 oz. scallops
– 8 oz. swiss chard
– 9 oz. asparagus
– .5 oz. bread crumbs
– 1 oz. duck fat
– 1 oz. butter
Fitday stats:
Calories: 819
Fat: 54.5 grams (60%)
Protein: 55.3 grams (27%)
Carbs: 26.8 grams (13%)
Blood Glucose:
Fasting: 89
1-hour PP: 94
2-hour PP: 91
Starting to feel better with a little more energy. I’m practically ravenous right before it is time to eat, but I was completely happy with my delicious lunch. I find myself looking more forward to the veggies and duck fat than anything else!
Protocol Round 2, Week 1, Day 4 – 11/15
Weight: 245 = down .6 pound
Ketostix: Small
Menu for Thursday:
— 10.5 ounces chicken livers
— 1 ounce tomato paste
— 8 ounces broccoli
— 5 ounces green beans
— 1 ounce duck fat
— .5 ounce butter
Fitday Stats:
Calories: 863
Fat: 55.3 grams (58%)
Protein: 60.7 grams (28%)
Carbs: 30.5 grams (14%)
Blood Glucose:
Fasting: 79
1-hour PP: 84
2-hour PP: 80
I’m feeling great today with more energy, decreased stiffness, and no headache. When I think about how I felt just six weeks ago, I truly am shocked at how much better I feel physically, emotionally, and mentally. Eating on Protocol to turn my metabolism around — which SugarFree tailors specifically for me is invaluable and extremely effective.
If anyone is reading this, and thinking about trying it, not sure if they can do it, I strongly encourage you to contact her right away. She has spent countless hours (with many more to come) walking me through this process. I feel like I had no hope of turning things around, and now I feel and absolutely know this is changing things permanently for the better. Don’t wait. You could feel this good in a matter of weeks or months!
Protocol Round 2, Week 1, Day 5 – 11/16
Weight: 243.8 = down 1.2 pounds
Ketostix: Moderate
Menu:
— 10 oz. of top sirloin steak with fat, boneless
— 8 oz. of spinach
— 6 oz. of TJ’s frozen artichoke hearts
— 1 oz. frozen hash brown, plain, unprepared
— .5 oz. butter
— .5 oz. Daisy sour cream
Fitday Stats:
Calories: 801
Fat: 54.7 grams (61%)
Protein: 61.7 grams (31%)
Carbs: 15.5 grams (8%)
Blood Glucose:
Fasting: 84
1-hour PP: 104
2-hour PP: 84
Wow! I had to go to the bathroom a million times yesterday, and I guess my body decided to let go of some of that water weight. Hopefully some of it was fat as well. I’m having a good day so far. I’m not sure why my blood sugar jumped up with hash browns when I’ve been fine eating one ounce of potato before. I was happy to see it go down within the hour. I’m gearing up for a busy weekend of swim meets, singing, shopping for new foods, and cooking them up. I think I need a nap already 🙂
[Note: If you’re doing all that, a nap isn’t a bad idea. 🙂 Don’t worry about the slight jump in BG at the 1-hr PP. Sometimes new foods do that, and sugars tend to be a bit higher when we’re dehydrated. Your 2-hr PP went down to your fasting level, which is great. It means that your insulin was sufficient to handle the small glucose load with no problem.]
Protocol Round 2, Week 1, Day 6 – 11/17
Weight: 242.8 = down 1 pound
Ketostix: small
Menu:
— 8 oz. salmon
— 1 oz. egg noodles, cooked
— .5 oz. duck fat
— 1 oz. butter
— .5 oz. heavy cream
— 11 oz. zucchini
— 8 oz. spinach
Fitday Stats:
Calories: 827
Fat: 57.9 grams (63%)
Protein: 59.3 grams (29%)
Carbs: 17.3 grams (8%)
Blood Glucose:
Fasting: 89
1-hour PP: 99
2-hour PP: 94
What a wild day! I was on the road driving kids to swim meets and birthday parties. I ate my meal a little early just to be able to make the deadlines getting them where they needed to be. I ended up getting lost with a deadline looming while driving around a town I was unfamiliar with AND taking my one-hour PP while sitting at a stop-light. Needless to say, I was completely stressed out! That was a first for me. I was shocked my glucose reading wasn’t way over 100 given the situation. It all worked out, and we made it to the swim meet on time. Trying to put my physical needs first while raising and loving five little people is a challenge 🙂
Protocol Round 2, Week 1, Day 7 – 11/18
Weight: 242 = down .8 pound
Ketostix: Moderate
Menu:
— 11 oz. chicken livers
— 8 oz. swiss chard
— 6.5 oz. collard greens
— .5 oz. cornmeal
— 1 oz. butter
— .5 oz. duck fat
Fitday Stats:
Calories: 803
Fat: 53.5 grams (60%)
Protein: 58.7 grams (29%)
Carbs: 21.4 grams (11%)
Blood Glucose:
Fasting: 86
1-hour PP: 91
2-hour PP: 84
I had a great Sunday singing for hours and hours on the risers, but I’m looking forward to the break I will now have until next fall. I can tell that the Boswellia and Curcumin are working as they have decreased all my joint pain throughout my body, and I’m sure to some degree in my feet as well. I will, however, be thrilled the day that my feet don’t hurt so much after being on them only a few hours. I’ve been taking the 5-Loxin that SugarFree recommended for four days now so after a couple of weeks of that, I’m sure there will be an even bigger difference. Hopefully, decreasing the weight on them will make a significant difference over the next year as well.
Protocol Round 2, Week 2, Day 1 – 11/19
Weight: 241.2 = down .8 pound
Measurements:
Bust: 46.75” = down .75”
Waist: 43” = down .5”
Hips: 51” = down 1”
Ketostix: Moderate
Meal:
— 4 eggs, large
— 8 oz. spinach
— 11 oz. zucchini
— 1 oz. cream cheese
— .5 oz. butter
— 1 oz. pork bacon, raw
— .75 oz. whole wheat bread
Fitday stats:
Calories: 794
Fat: 51.4 grams (58%)
Protein: 60 grams (30%)
Carbs: 22.8 grams (12%)
Blood Glucose:
Fasting: 79
1-hour PP: 84
2-hour PP: 89
It feels great to not be running around with the preschoolers today, but instead I filled my day with cleaning out our basement (getting ready for in-laws to visit for the holidays). I love that I have the energy to do this and to not be in so much pain. I found myself shaky about half an hour before my meal. It hit me all of the sudden. I wasn’t hungry, just shaky and with decreased energy. I felt like my body was clearly saying, “I need food, right now.” I got my meal made and feel great now! My 2-hour PP was higher rather than lower. I assume it was the bread of which I ate less than an ounce. Yay for inches and pounds lost this week!
[Note: Wow – 2.25 inches of fat gone in a week – fantastic! And your body is finally sending correct ‘signals’ that you can trust. You got shaky because your fuel from the day before was absolutely gone, your brain wanted fuel, it sent down the hormone Ghrelin and – you felt it exactly as you should. This is what ‘normal’ hunger/appetite feels like – congratulations. 🙂 As for your 2-hr PP going up just a bit, no problem. I’m sure by hour three it was back down again.]
Protocol Round 2, Week 2, Day 2 – 11/20
Weight: 242.2 = up 1 pound
Ketostix: Moderate
Menu:
— 8 oz. salmon
— 8 oz. kale
— 5 oz. green beans
— .5 oz. bread crumbs
— .75 oz. parmesan cheese, hard
— 2 oz. heavy cream
— .5 oz. duck fat
Fitday Stats:
Calories: 845
Fat: 56.1 grams (60%)
Protein: 62.3 grams (29%)
Carbs: 22.7 grams (11%)
Blood Glucose:
Fasting: 81
1-hour PP: 86
2-hour PP: 84
I am doing well today. I thoroughly enjoyed my parmesan encrusted salmon with a butter cream sauce and veggies. It has become one of my favorite meals. I’ve noticed this week that I am really sleeping soundly. I wake sometimes in the middle of the night but then fall right back into a heavy sleep. And I always I wake up refreshed. I can’t remember the last time in my life that has happened! I still have some issues falling asleep with my restless legs but even that has improved slightly over the last six weeks.
Protocol Round 2, Week 2, Day 3 – 11/21
Weight: 243 = up .8 pound
Ketostix: large
Menu:
– 15 oz. chicken thigh on bone with skin
– 8 oz. swiss chard
– 6 oz. Trader Joe’s frozen artichoke hearts
– .5 oz. duck fat
– 1 oz. red potato with skin
– .5 oz. Daisy sour cream
– .25 oz. butter
Fitday Stats:
Calories: 817
Fat: 57 grams (63%)
Protein: 61 grams (30%)
Carbs: 15 grams (7%)
Blood Glucose:
Fasting: 81
1-hour PP: 88
2-hour PP: 84
I’m telling myself not to care about the scale. I know that it’s just water moving in on those fat cells, but it’s still a drag. I just remind myself how far I’ve come, that I feel fantastic, that I have tons of energy, that I love the food that I’m preparing now and leave it at that I have much to be grateful for this year. Happy Thanksgiving!
[Note: Here’s a tip that will turn that ‘drag’ to a smile. Whenever you go up in weight on the scale, just pull out the measuring tape. You’ll see that it’s either stayed the same or gone down, which is absolute proof that the weight gain is all water — which doesn’t happen unless you’ve lost a lot of fat! Have a wonderful Thanksgiving. 🙂
Protocol Round 2, Week 2, Day 4 – 11/22
Weight: 243 = no change
Ketostix: moderate
Menu:
– 10 oz. turkey thigh
– 8 oz. broccoli
– 1 oz. sweet potato
– 9 oz. asparagus
– 1.25 oz. pork bacon, raw
– 1.5 heavy cream
– .25 butter
Fitday Stats:
Calories: 817
Fat: 56.1 grams (62%)
Protein: 60.9 grams (30%)
Carbs: 17.1 grams (8%)
Blood Glucose:
Fasting: 90
1-hour PP: 105
2-hour PP: 107
Thanksgiving was a blast and a bit challenging serving pie to twenty-nine people. I’m determined to find a recipe for a sugar-free high fat pie I can eat next year. Other than eating later, spreading the food out over a longer period than the usual hour that I regularly eat within, and not resting much around the time of my blood glucose testing, not much was different about this day. I assume that eating sweet potatoes just does not work with my blood sugar. One of my daughters is sick today. I’m doubling everyone up on Vitamin C!
[Note: It wasn’t the sweet potato; it was the stress of the day and your body fighting off illness, as can be seen in the reports below.]
Protocol Round 2, Week 2, Day 5 – 11/23
Weight: 242.8 = down .2 pound
Ketostix: moderate
Menu:
– 11.5 oz. chicken livers
– 6.5 oz. collard greens
– 8 oz. swiss chard
– .75 oz. duck fat
– 1.5 oz. heavy cream
Fitday Stats:
Calories: 770
Fat: 54.5 grams (63%)
Protein: 60.6 grams (31%)
Carbs: 11.7 grams (6%)
Blood Glucose:
Fasting: 102
1-hour PP: 96
2-hour PP: 90
I’ve had a restful day so far today. I left off starch carbs from my menu given my blood sugar spiked from the sweet potatoes yesterday. I think that my body was still processing it from the day before with my fasting blood sugar today. More of my kids are getting sick now. I still feel fine but it seems to be going around.
Protocol Round 2, Week 2, Day 6 – 11/24
Weight: 242.8 = no change
Ketostix: small
Menu:
– 12.5 oz. pork chop
– 8 oz. spinach
– 6 oz. TJ frozen artichoke hearts
– .5 oz. butter
– .5 oz. duck fat
– 1 oz. medium grain brown rice, cooked
Fitday Stats:
Calories: 804
Fat: 55 grams (62%)
Protein: 60.6 grams (30%)
Carbs: 16.7 grams (8%)
Blood Glucose:
Fasting: 102
1-hour PP: 89
2-hour PP: 92
My fasting blood glucose was still high this morning. I’m wondering if I’m about to get sick even though I don’t feel it at all. My kids and husband are pretty ill, so I’m trying to steer clear of the germs while helping them all. Fortunately, I’m sleeping well and have the energy to do it!
Protocol Round 2, Week 2, Day 7 – 11/25
Weight: 243.2= up .4 pound
Ketostix: moderate
Menu:
– 11 oz. chicken livers
– 1 oz. tomato paste
– .5 oz. shallots
– 1 oz. butter
– 6.5 oz. collard greens
– 8 oz. broccoli
Fitday Stats:
Calories: 818
Fat: 55.5 grams (61%)
Protein: 60 grams (29%)
Carbs: 19.5 grams (10%)
Blood Glucose:
Fasting: 102
1-hour PP: 87
2-hour PP: 86
I woke up congested, with a sore throat coming on. I’m hoping that is why my fasting glucose was over one hundred. I seemed to do well with the combination of tomato paste and shallots for lunch and the liver always gives me a great burst of energy. I’m doubling up on the Vitamin C and having some tea, but I feel much better this afternoon. I’m hoping this virus just moves right on by me given the great food on Protocol and all the great supplements I’ve been taking.
Protocol Round 2, Week 3, Day 1 – 11/26
Weight: 243 = down .2 pound
Measurements:
Bust: 46.25” = down .5”
Waist: 43” = no change
Hips: 51” = no change
Ketostix: small
Meal:
– 9 oz. top sirloin steak, boneless
– 8 oz. spinach
– 1 oz. blue cheese, crumbled
– .75 oz. butter
– 1 oz. hash brown potato
– 5 oz. green beans
Fitday stats:
Calories: 799
Fat: 54.1 grams (61%)
Protein: 62.2 grams (31%)
Carbs: 15.8 grams (8%)
Blood Glucose:
Fasting: 90
1-hour PP: 92
2-hour PP: 102
I’m exhausted from my day at school. It was a fun day, but I definitely am paying the price being on my feet all day. I also am still fighting this virus off. I am amazed that it hasn’t taken me down the way it has every member of my family. They have all had horrible sore throats, headaches, and fevers. I had a little scratch in my throat. Fantastic. Even though I feel that this last week has been a bit of a wash as far as losing much in inches and pounds, the fact that I have kept from getting sick and have tons of energy with decreased pain is a huge gain for me.
Protocol Round 2, Week 3, Day 2 – 11/27
Weight: 242.8 = down .2 pound
Ketostix: moderate
Meal:
— 3 large eggs
— 1 oz. butter
— ½ slice whole wheat bread
— 2 slices pork bacon
— .5 oz. coconut oil
Fitday Stats:
Calories: 738
Fat: 66.6 grams (81%)
Protein: 27 grams (15%)
Carbs: 7.7 grams (4%)
Blood Glucose:
Fasting: 91
1-hour PP: 92
2-hour PP: 98
I am still fighting a sore throat and body aches. I was able to take a nap this afternoon after having my protocol meal for illness and some tea with coconut oil. My kids are being troupers by plowing through their school work while I rest on the couch.
[Note: Mary, please feel better SOON!]
Protocol Round 2, Week 3, Day 3 – 11/28
Weight: 243.2 = up .4 pound
Ketostix: small
Meal:
– 3 large eggs
– 1 oz. butter
– ½ slice whole wheat bread
– 2 slices pork bacon
– .5 oz. coconut oil
Fitday Stats:
Calories: 738
Fat: 66.6 grams (81%)
Protein: 27 grams (15%)
Carbs: 7.7 grams (4%)
Blood Glucose:
Fasting: 95
1-hour PP: 100
2-hour PP: 102
I miss my vegetables. I never imagined I would be saying something like that, but I really do. I am feeling so much better today. My throat is no longer sore, and I am only feeling tired. I noticed some significant swelling again in my ankles and hands this afternoon, so I will add back some chicken bouillon tomorrow.
Protocol Round 2, Week 3, Day 4 – 11/29
Weight: 244= up .8 pound
Ketostix: moderate
Meal:
– 7 oz. salmon
– 8 oz. spinach
– 3 oz. TJ artichoke hearts
– 1 oz. white potato with skin
– 1 oz. butter
– 1 oz. Daisy sour cream
Fitday Stats:
Calories: 795
Fat: 62.8 grams (71%)
Protein: 46.9 grams (24%)
Carbs: 10.5 grams (5%)
Blood Glucose:
Fasting: 106
1-hour PP: 82
2-hour PP: 102
I had a very restless night of sleep last night and woke up with higher than my usual fasting blood glucose. Considering how sick I was, I am still feeling much better. It’s a good time to stop and remember all that has changed and improved and the inches that have already been lost. I have to add that my appetite has completely changed as well. It feels great to be free of cravings and such strong temptation. My blood sugars seem a little crazy today. Is it possible that the swing is so great due to coming off of an illness?
[Note: Yes. When we are ill, cortisol rises, which depresses insulin, which raises blood sugars. It takes a week for someone who is metabolically-challenged to get back to stable blood sugars. And to lose all the excess water the body accumulates to make repairs during an illness, too. Same thing when you do weight training: you gain about five pounds in the first few weeks — all water, for muscle repair. When your body doesn’t need it anymore, it will dump it.]
Protocol Round 2, Week 3, Day 5 – 11/30
Weight: 244 = no change
Ketostix: moderate
Meal:
— 11.5 oz. chicken livers
— .5 oz. tomato paste
— .5 oz. shallot
— 8 oz. kale
— 9 oz. asparagus
— 1 oz. duck fat
— .5 oz. butter
Fitday Stats:
Calories: 811
Fat: 55.9 grams (62%)
Protein: 61.9 grams (32%)
Carbs: 15 grams (7%)
Blood Glucose:
Fasting: 89
1-hour PP: 101
2-hour PP: 98
I’m feeling like myself again – my improved self, that is. I have my energy back, my body moves without noticeable pain, and I am less anxious. I also have my appetite back as I was very ready to eat my meal today. Good times 🙂
Protocol Round 2, Week 3, Day 6 – 12/01
Weight: 244.8 = up .8 pound
Ketostix: moderate
Menu:
– 13.5 chicken thigh
– 8 ounces spinach
– 6.5 ounces collard greens
– 1 ounce egg noodles
– .5 ounce duck fat
– 1 ounce blue cheese
Fitday Stats:
Calories: 815
Fat: 54.8 grams (60%)
Protein: 62.2 grams (31%)
Carbs: 18.3 grams (9%)
Blood Glucose:
Fasting: 86
1-hour PP: 99
2-hour PP: 95
Fun Saturday! Feeling just fine and getting lots done this weekend with my mother-in-law in town. I loved my salad with chicken thighs. It’s excellent energy food.
Protocol Round 2, Week 3, Day 7 – 12/02
Weight: 244.4 = down .4 pound
Ketostix: moderate
Menu:
– 11.5 oz. pork chop on bone
– 8 oz. swiss chard
– 11 oz. zucchini
– .5 oz. duck fat
– 1.25 T. butter
– 1 oz. green peas
Fitday Stats:
Calories: 811
Fat: 56.7 grams (63%)
Protein: 61.5 grams (30%)
Carbs: 13.8 grams (7%)
Blood Glucose:
Fasting: 92
1-hour PP: 89
2-hour PP: 89
Today we walked acres of land checking out lots on which to build a house. This will be a real test of my ability to stay calm and not become anxious as we move forward with the hope of selling, building, and moving our family over the next year. Hopefully, my no longer eatint sugar (which crushed my metabolism and wreaked havoc with my emotions in the past) will be an asset in this upcoming endeavor. Physically, it felt good to be out walking the rough terrain and being with my kids who were running, squealing, and laughing all over the place.
Maintenance Round 2, Week 1, Day 1 – 12/03
Weight: 245.6 = up 1.2 pounds
Measurements:
Bust: 45.5” = down .75”
Waist: 43” = no change
Hips: 50.5” = down .5”
Ketostix: moderate
Blood Glucose:
Fasting: 102
1-hour PP: 89
2-hour PP: 86
It’s wonderful to be back on maintenance again! 🙂
Maintenance Round 2, Week 1, Day 2 – 12/04
Weight: 245.6 = no change
Ketostix: moderate
Blood Glucose:
Fasting: 98
1-hour PP: 86
2-hour PP: 83
It’s great to sit down today. I enjoyed my meal and have plenty of energy!
Maintenance Round 2, Week 1, Day 3 – 12/05
Weight: 245.2 = down .4 pound
Ketostix: small
Blood Glucose:
Fasting: 89
1-hour PP: 72
2-hour PP: 79
Beautiful day here! I am enjoying the sunshine. I had to eat much later today than usual and my body was ready for those nutrients. I’m so excited to try SugarFree’s Chicken Normandy tomorrow. It’s great to be cooking healthy food that my whole family will love and beg for more.
Maintenance Round 2, Week 1, Day 4 – 12/06
Weight: 245.2 = no change
Ketostix: small
Blood Glucose:
Fasting: 97
1-hour PP: 86
2-hour PP: 85
I LOVED SugarFree’s Chicken Normandy – it was fabulous! Tomorrow, I try the chopped liver. I may end up enjoying it after all.
Maintenance Round 2, Week 1, Day 5 – 12/07
Weight: 245.8 = up .4 pound
Ketostix: moderate
Blood Glucose:
Fasting: 87
1-hour PP: 90
2-hour PP: 88
SugarFree’s incredible recipes strike again! The Chopped Liver is a must-try, even if liver is not your favorite food. It is fantastic and packs the same punch of energy that eating chicken liver on Protocol does for me. It was delicious. I’m really enjoying cooking now, and it is getting faster and more convenient in an already busy day. I can see how critical it is for my health to plan well, cook fresh, always measure, and to try new foods that are outside my comfort zone (which was unhealthy anyway!) in order for true life-long change to occur.
Maintenance Round 2, Week 1, Day 6 – 12/08
Weight: 245.6 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 92
1-hour PP: 90
2-hour PP: 88
Very busy day working the concession stand at a swim meet. I was amazed how easy it was to talk the little swimmers that came by into fruit, cheese, or a hard-boiled egg while their parents bought donuts and Diet Coke! I was happy to go home and make real food for everyone.
Maintenance Round 2, Week 1, Day 7 – 12/09
Weight: 245.4 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 79
1-hour PP: 82
2-hour PP: 86
I’ve had a very relaxing Sunday. Enjoyed the Christmas tree, family time, and even a nap. We also have a house guest coming to stay with us for two weeks.
Maintenance Round 2, Week 2, Day 1 – 12/10
Weight: 245.8 = up .4 pound
Measurements:
Bust: 45.75” = up .25”
Waist: 43” = no change
Hips: 50.5” = no change
Ketostix: trace
Blood Glucose:
Fasting: 91
1-hour PP: 86
2-hour PP: 87
The preschool day went just fine. I’m thrilled to say that the Boswellia and 5-Loxin are doing their job as I am able to walk when I would normally be hobbling around in pain at the end of a busy day. I’m sure that following Protocol is a key component as well. My lunch was wonderful and I had many people ask me for SugarFree’s Chicken Normandy recipe. It’s a great way to get the word out about SugarFree’s blog and Protocol. I’m just referring them to the site
I’m hoping that the increase in measurement today is due to my TOM just beginning. All other measures appear to be staying the same while back on Protocol which is still just incredible to me given how much fat and great food I am getting to eat. I love it!
[Note: Yep, it’s TOM and should be gone by next Monday. :)]
Maintenance Round 2, Week 2, Day 2 – 12/11
Weight: 245.4 = down .4 pound
Ketostix: small
Blood Glucose:
Fasting: 79
1-hour PP: 90
2-hour PP: 86
Today, I chose to eat my meal earlier than usual because I was really hungry. It was filling and delicious but rather than the burst of energy I usually get after eating, I couldn’t stay awake. I’m not sure what was going on, but I had to take a nap about an hour after eating, and I still feel like I could sleep longer. I guess I needed my rest!
Maintenance Round 2, Week 2, Day 3 – 12/12
Weight: 245 = down .4 pound
Ketostix: moderate
Blood Glucose:
Fasting: 81
1-hour PP: 92
2-hour PP: 86
It’s a beautiful day for a walk. It’s cold, but it felt great to go outside and get sun on my face. I really enjoyed my raspberries and fresh cream this afternoon and my blood sugars remained completely in the normal range. It’s so motivating to see such change. I have much more energy today and am feeling great!
Maintenance Round 2, Week 2, Day 4 – 12/13
Weight: 245.8 = up .8 pound
Ketostix: small
Blood Glucose:
Fasting: 90
1-hour PP:94
2-hour PP: 89
I’m feeling great today. My meal seemed like a lot of food and was hard to finish for the first time in forever. I ate it all though, because I was a little hungry last night! I am sleeping well and have plenty of energy as well.
Maintenance Round 2, Week 2, Day 5 – 12/14
Weight: 245.6 = down .2 pound
Ketostix: moderate
Blood Glucose:
Fasting: 96
1-hour PP:90
2-hour PP: 92
I had a busy day: school, little people going to little Christmas parties, house guests, cooking, and evening swim meets. It’s all fun, but I woke up this morning with intense lower back pain. I don’t remember doing anything to it, but there’s something going on. I’m breaking out the ibuprofen. My lunch was wonderful and very filling.
[Note: Mary, intense pain is the body’s way of telling you that something is seriously wrong. Please try to sit or lay down with a heating pad on low on the area – and get to your doctor tomorrow if the pain is still there. Please feel better soon!]
Maintenance Round 2, Week 2, Day 6 – 12/15
Weight: 245.2= down .4 pound
Ketostix: moderate
Blood Glucose:
Fasting: 79
1-hour PP: 86
2-hour PP: 86
I’ve had a good day. My back is doing much better!
Maintenance Round 2, Week 2, Day 7- 12/16
Weight: 245 = down .2 pound
Ketostix: small
Blood Glucose:
Fasting: 81
1-hour PP: 87
2-hour PP: 90
I’ve had such a fun day. My back is still acting up a bit but nothing like yesterday. I’m having a hard time getting the time in to cook and plan recipes for maintenance, but SugarFree would say you don’t ‘get’ time, you have to make time. And she’s right. I’m trying to hang on with foods that are easy to prepare yet which will give me the energy I need. It is fantastic to be only slightly tempted by Christmas goodies and know that I have my wonderful meal to look forward to.
Maintenance Round 2, Week 3, Day 1 – 12/17
Weight: 245.8 = up .8 pound
Measurements:
Bust: 45.50” = down .25”
Waist: 42” = down 1”
Hips: 50.5” = no change
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hour PP: 90
2-hour PP: 92
It feels so good to be on vacation. I will finally have time to research and work on some great recipes. And I love seeing the inches come off while I’m eating butter. Amazing.
[Note: You say Amazing, I say Science. LOL]
Maintenance Round 2, Week 3, Day 2 – 12/18
Weight: 245.8 = no change
Ketostix: trace
Blood Glucose:
Fasting: 81
1-hour PP: 95
2-hour PP: 92
My first day of real vacation and I slept in. I didn’t realize how much I needed it! Enjoyed my lunch and all the energy it gives me. My house guest is truly amazed that I am not falling over in starvation when I haven’t eaten anything in 24 hours.
[Note: Feed your guest your entire meal tomorrow – and see how long it is before they are truly hungry again. Enjoy the vacation! :)]
Maintenance Round 2, Week 3, Day 3 – 12/19
Weight: 245.2 = down .6
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hour PP: 86
2-hour PP: 87
We are having a family party at our house tonight, and I just made the tiramisu. I wonder if I can manipulate a sugar-free version of this? It’s one of my favorites so I’ll get that recipe entered on Nutrition Data and see what comes up. I’m feeling fine but am ready for a nap before the party begins. Fun!
Maintenance Round 2, Week 3, Day 4 – 12/20
Weight: 245.4 = up .2 pound
Ketostix: small
Blood Glucose:
Fasting: 102
1-hour PP: 90
2-hour PP: 92
Wow. I haven’t had a fasting blood sugar number above 100 in a while. I’m not sure what that is about. I slept soundly and am in only a little bit of pain from being on my feet all day yesterday. I am noticing some swelling again in my hands and feet, so I will increase the salt and have added in the chicken bouillon already with my meal today.
I’m truly enjoying the freedom of eating this way. With the holidays a sugar-binge fest and the way it made me feel drugged all the time, I love that I am now able to really enjoy the people I care about. And I no longer worry about when I’ll get to eat again! I just keep my mouth clamped shut and enjoy focusing on everyone else for a change.
[Note: Sounds wonderful to me. 🙂 I wouldn’t worry about the blip – probably due to the inflammation in your joints, which does raise cortisol. Which of course depresses insulin, which raises blood sugars.]
Maintenance Round 2, Week 3, Day 5 – 12/21
Weight: 245.6 = up .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hour PP: 86
2-hour PP: 84
I’ve discovered yet another benefit to following SugarFree’s Protocol. Because I’ve cut out sugar and processed food, and because I’m eating so much fat (which turns my body into a fat-burning furnace), my body is finally maintaining a normal temperature. My thyroid hormones are working better because although it is freezing here, I am not! I usually hate winter because I’m always so cold, but this winter not only do I have more energy in general, but I’m no longer cold all the time. Feeding my body this type of fuel helps me stay warmer through the frigid days. I love it.
Protocol Round 3, Week 1, Day 3 – 1/2
Weight: 244.6 = down 1 pound
Measurements:
Bust: 45.25” = down .25”
Waist: 41.75” = down .25”
Hips: 50.5” = no change
Ketostix: small
Meal:
— 7 large eggs
— 1 oz. bacon
— 8 oz. kale
— 11 oz. zucchini
— 1 oz. whole wheat bread
Fitday Stats:
Calories: 778
Fat: 49.8 grams (57%)
Protein: 58.9 grams (30%)
Carbs: 26 grams (13%)
Blood Glucose:
Fasting: 81
1-hour PP: 92
2-hour PP: 86
It’s so good to be back! I have been on a wild ride these past two weeks. I’ve felt every emotion in the book and have been exhausted as well as well-rested. That’s what vacation is like around our house. I really enjoyed this Christmas so much more than many in the past. I thought for sure that I would resent not eating all the traditional food, but I truly did not. I played in the snow with my kids, cooked great food for others, played the piano for hours, read great cookbooks, and slept. I was tempted to eat “junk” at times, but having the accountability provided by my glucose monitor, this blog, and SugarFree herself was extremely helpful. I’m really motivated to be back on Protocol for my third round. I’m excited to see what this new year has in store for my journey to get my health back!
[Note: Mary, it sounds like you had a wonderful holiday, and some well-deserved rest. Glad to have you back. :)]
Protocol Round 3, Week 1, Day 4 – 1/3
Weight: 244 = down .6 pound
Ketostix: moderate
Meal:
– 13.5 oz. pork chop
– 8 oz. spinach
– 5 oz. green beans
– 2 oz. brown rice
– .5 oz. duck fat
– 1.5 oz. heavy cream
Fitday Stats:
Calories: 800
Fat: 50.2 grams (56%)
Protein: 62.2 grams (32%)
Carbs: 24.7 grams (12%)
Blood Glucose:
Fasting: 90
1-hour PP: 87
2-hour PP: 84
I LOVE coffee. I used to be a barista at a little coffee shop years years ago, and it has spoiled me for the real thing. Today, I enjoyed a fantastic fresh ground espresso from our new espresso machine with my allotted heavy cream (a most excellent Christmas present!) It was fantastic and just like dessert for me. It’s the simple things that I am really noticing these days: looser clothing, healthier skin and hair, endless energy, deep sleep, a lot more laughter, and a truly satisfying cup of coffee.
[Note: Ooh, a barista! I’d love to learn how to pull a perfect cup of espresso. Which espresso machine did you get? As for cream with espresso, amen. I have a Capresso Super Automatic that makes a great cup — not as good as one you could produce by hand, I’m sure — but I always have mine with whipped cream from a whipper. Makes less cream seem like more, and is delicious when floating on the crema. :)]
Protocol Round 3, Week 1, Day 5 – 1/4
Weight: 244 = no change
Ketostix: moderate
Meal:
— 9 oz. salmon
— 8 oz. spinach
— 9 oz. asparagus
— 2 oz. red potato with skin
— .5 oz. butter
— 2 oz. heavy cream
Fitday Stats:
Calories: 828
Fat: 54.8 grams (60%)
Protein: 63.3 grams (30%)
Carbs: 20.6 grams (10%)
Blood Glucose:
Fasting: 81
1-hour PP: 87
2-hour PP: 92
I’m feeling well today, and lunch was satisfying and delicious. My vacation is pretty much over as I prepare for school for next week. Today, however, I am grateful for the gorgeous sunshine against a blanket of snow and deep blue skies, energy for a quick walk, and the freezing cold air . . . especially knowing that the beach is coming in February 🙂
Protocol Round 3, Week 1, Day 6 – 1/5
Weight: 243.8 = down .2 pound
Ketostix: moderate
Meal:
— 8 oz. beef
— 8 oz. kale
— 6 oz. artichoke hearts
— 1.5 oz. butter
— 2 oz. hash browns
Fitday Stats:
Calories: 831
Fat: 60.1 grams (65%)
Protein: 52.4 grams (25%)
Carbs: 20.1 grams (10%)
Blood Glucose:
Fasting: 81
1-hour PP: 92
2-hour PP: 92
My husband is traveling this week for work so I’m a single mom of five. Other than a general increase in stress, I feel fine.
Protocol Round 3, Week 1, Day 7 – 1/6
Weight: 243.2 = down .4 pound
Ketostix: moderate
Meal:
— 10.5 oz. chicken liver
— .5 oz. onion
— 8 oz. swiss chard
— 11 oz. zucchini
— 1 oz. tomato paste
— 1 oz. sweet potato
— 2 Tbsp. duck fat
— 1 oz. heavy cream
Fitday Stats:
Calories: 809
Fat: 52.4 grams (58%)
Protein: 61.3 grams (30%)
Carbs: 22.9 grams (12%)
Blood Glucose:
Fasting: 78
1-hour PP: 84
2-hour PP: 90
I woke up with a headache and congestion this morning. I felt better as the day went along, but I’m really dragging.
Protocol Round 3, Week 2, Day 1 – 1/7
Weight: 243 = down .2 pound
Measurements:
Bust: 45.25” = no change
Waist: 41.75” = no change
Hips: 50.25” = down .25”
Ketostix: moderate
Blood Glucose:
Fasting: 87
1-hour PP: 104
2-hour PP: 99
Meal:
— 13 oz. chicken thigh
— 8 oz. swiss chard
— 10 oz. arugula
— .5 oz. heavy cream
— .5 oz. olive oil
— 1 oz. whole wheat bread
Fitday Stats:
Calories: 806
Fat: 52.5 grams (59%)
Protein: 59.2 grams (30%)
Carbs: 24.1 grams (11%)
I feel great, but am completely am exhausted. I spent the day in a very loud room with 25 adorable little kids, and there was no easing back into the job. My glucose numbers were much higher than they have been in a while. Surprisingly (or maybe I shouldn’t be surprised) it is not hard to walk now at the end of the day! I’m still looking forward to putting my feet up, having a great night of sleep, and a less stressful day tomorrow 🙂
[Note: Mary, I believe your slightly elevated glucose numbers are telling you something: that you’re either fighting something off, or will come down with it soon. Try and get a bit more rest than usual if you can, and drink plenty of water.]
Protocol Round 3, Week 2, Day 2- 1/8
Weight: 242.8 = down .2 pound
Ketostix: moderate
Blood Glucose:
Fasting: 79
1-hour PP: 82
2-hour PP: 84
Meal:
– 10 oz. scallops
– 8 oz. spinach
– 11 oz. zucchini
– 1 oz. egg noodles
– 1 oz. butter
– .5 oz. heavy cream
– 1 oz. duck fat
Fitday Stats:
Calories: 874
Fat: 60.8 grams (63%)
Protein: 57.8 grams (26%)
Carbs: 24 grams (11%)
I am doing just great today, and my kids are doing a great job of picking up some duties so I can rest more. I was hungry and ready for my fantastic scallops, and I seriously crave zucchini roasted under the broiler. It was delicious!
[Note: Less stress, lower blood sugar readings. I’m glad your kids helped you get some well-deserved rest. :)]
Protocol Round 3, Week 2, Day 3 – 1/9
Weight: 242.4 = down .4 pound
Ketostix: moderate
Blood Glucose:
Fasting: 83
1-hour PP: 90
2-hour PP: 89
Meal:
— 7 oz. ground beef
— 8 oz. kale
— 9 oz. asparagus
— 2 oz. red potatoes with skin
— 1 oz. butter
— 1 oz. sour cream
Fitday Stats:
Calories: 857
Fat: 60.5 grams (64%)
Protein: 58 grams (27%)
Carbs: 19.9 grams (9%)
I enjoyed my lunch and a walk in the sunshine today. I actually was full to the point of being a bit uncomfortable after my meal. I feel like I could wait a week before I eat again! I’m also grateful that no one in our family has come down with the stomach flu that seems to be affecting everyone we know.
Protocol Round 3, Week 2, Day 4 – 1/10
Weight: 242 = down .8 pound
Ketostix: moderate
Blood Glucose:
Fasting: 87
1-hour PP: 92
2-hour PP: 90
Meal:
— 11 oz. chicken livers
— .5 oz. onion
— .5 oz. tomato paste
— 8 oz. swiss chard
— 5 oz. green beans
— 1 oz. whole wheat spaghetti
— 1 oz. duck fat
— .5 oz. heavy cream
Fitday Stats:
Calories: 816
Fat: 54.8 grams (60%)
Protein: 58.2 grams(29%)
Carbs: 22.5 grams (11%)
My stomach has taken a turn for the worse this afternoon. I’m hoping that it is just a passing thing, but it is unsettled. I have planned a meal for tomorrow, but I will probably only eat it if I am feeling much better. On a happier note, my husband is back from his business trip, and today is our 15th wedding anniversary!
[Note: HAPPY ANNIVERSARY! I wish you and your hubby many, many more – and hope your tummy feels better tomorrow. :)]
Protocol Round 3, Week 2, Day 5 – 1/11
Weight: 242 = no change
Ketostix: large
Blood Glucose:
Fasting: 90
1-hour PP: 89
2-hour PP: 85
Meal:
– 7 whole eggs
– .5 oz. bacon, raw
– 8 oz. kale
– 6 oz. artichoke hearts
– .5 oz. butter
– 1 oz. medium grain brown rice
Fitday Stats:
Calories: 771
Fat: 53 grams (62%)
Protein: 50.8 grams (27%)
Carbs: 22.8 grams (11%)
I am feeling much better. By noon I was hungry and ready to eat. I don’t have the energy today that I have become used to, but I am taking it slowly and trying to listen to my body. I’m so looking forward to the weekend and a little less to do.
Protocol Round 3, Week 2, Day 6 – 1/12
Weight: 241.6 = down .4 pound
Ketostix: moderate
Blood Glucose:
Fasting: 79
1-hour PP: 86
2-hour PP: 86
Meal:
– 8 oz. salmon
– 8 oz. spinach
– 10 oz. arugula
– 2 oz. red potatoes
– 1 oz. butter
– .5 oz. sour cream
– 1 oz. heavy cream
Fitday Stats:
Calories: 785
Fat: 51.9 grams (59%)
Protein: 58.8 grams (30%)
Carbs: 20.7 grams (11%)
I woke up with a headache but ate a little earlier usual and had a great burst of energy for the rest of the day. I never thought I would be able to last on one meal a day, but now I really look forward to it and love not having to think about what to eat the rest of the day. It doesn’t even enter my mind. I love that.
Protocol Round 3, Week 2, Day 7 – 1/13
Weight: 241.6 = no change
Ketostix: moderate
Blood Glucose:
Fasting: 82
1-hour PP: 90
2-hour PP: 92
Meal:
– 11 oz. chicken livers
– .5 oz. pork bacon
– .5 oz. heavy cream
– 2 oz. hash browns
– 1 oz. butter
– 8 oz. broccoli
– 6 oz. collard greens
Fitday Stats:
Calories: 781
Fat: 51 grams (59%)
Protein: 60.3 grams (31%)
Carbs: 20.3 grams (10%)
I’m having a great day. Getting much needed rest before a busy Monday and week ahead.
Protocol Round 3, Week 3, Day 1 – 1/14
Weight: 241 = down .6 pound
Measurements:
Bust: 45” = down .25”
Waist: 41.75” = no change
Hips: 50..25” = no change
Ketostix: moderate
Blood Glucose:
Fasting: 85
1-hour PP: 102
2-hour PP: 98
Meal:
– 12 oz. pork chop, on bone
– 8 oz. kale
– 5 oz. green beans
– 1 oz. butter
– 2 oz. egg noodles, cooked
Fitday Stats:
Calories: 805
Fat: 52.3 grams (59%)
Protein: 59 grams (29%)
Carbs: 24.4 grams (12%)
I had a fun day keeping up with the preschoolers and moving like I’m actually young again. It is true that you don’t know how much pain you are really in until you are no longer in it! My lunch was delicious and now I am home with my feet up!
Protocol Round 3, Week 3, Day 2 – 1/15
Weight: 241 = no change
Ketostix: moderate
Blood Glucose:
Fasting: 80
1-hour PP: 87
2-hour PP: 88
Meal:
— 10 oz. scallops
— 8 oz. swiss chard
— 11 oz. zucchini
— 1 oz. red potato with skin
— 2 oz. butter
— .5 oz. heavy cream
Fitday Stats:
Calories: 871
Fat: 54.9 grams (57%)
Protein: 57.3 grams (33%)
Carbs: 21.3 grams (10%)
We took our kids to a fun aquatic center for a day trip of hiking in the cold and swimming indoors. It was great to be able to hike for a while this year and be there with all of them. I almost had as much energy as they did!
Protocol Round 3, Week 3, Day 3 – 1/16
Weight: 240.6 = down .4 pound
Ketostix: moderate
Blood Glucose:
Fasting: 92
1-hour PP: 85
2-hour PP: 82
Meal:
— 11 oz. chicken livers
— .5 oz. tomato paste
— .5 oz. shallot
— 8 oz. broccoli
— 9 oz. asparagus
— 1 oz. whole wheat spaghetti
— 2 oz. butter
Fitday Stats:
Calories: 858
Fat: 60.2 grams (63%)
Protein: 56.5 grams (27%)
Carbs: 22.5 grams (10%)
I was so hungry for my meal today the liver gave me an extra burst of energy.
Protocol Round 3, Week 3, Day 4 – 1/17
Weight: 240.4 = down .2 pound
Ketostix: moderate
Blood Glucose:
Fasting: 79
1-hour PP: 82
2-hour PP: 86
Meal:
– 7 large eggs
– 1 oz. pork bacon
– 1 oz. cream cheese
– 8 oz. spinach
– 11 oz. zucchini
– 2 oz. white potato with skin
Fitday Stats:
Calories: 866
Fat: 58.8 grams (61%)
Protein: 59.1 grams (27%)
Carbs: 25.3 grams (12%)
I am in the middle of a crazy busy day, and was tempted to skip eating my meal, especially since I didn’t feel hungry. But not eating (or at least getting back into that bad habit) would slow down my metabolism. I would take a step back in turning my body into a the fuel-burning machine it is intended to be. I’m happy now that I took the time to prepare my meal and I enjoyed it thoroughly. It gave me the energy to actually carry on with all that needs to be done.
[Note: Mary, although I’m glad you ate because your body apparently needed the fuel (which is why you enjoyed it once you began eating and why the meal gave you energy), the truth is that skipping a day of food on Protocol isn’t the same as eating a Standard American Diet and then not eating properly. For one thing, on Protocol — as opposed to Maintenance — a large number of calories come from liberating and burning your excess adipose fat, as opposed to just from your fork. So even if you skip a day of food, you’re still ‘eating’ and nourishing your cells.
For another, we evolved to be a species that can not only go for several days of not eating on occasion (no supermarkets or meal on wheels a few hundred thousand years ago), our bodies are primed to thrive on eating that way. Of course that assumes that when you do eat again, you eat until you can eat no more. And that your main source of fuel is fat, not carbohydrate. There are many folks out there who practice “Intermittent Fasting” (of which Protocol itself is one type), and skip a day or even two per week of not eating. It’s actually good for you (lowers insulin and blood sugars by a lot), and burns even more excess fat, as was true of our hunting ancestors.
So the moral of the story is that if, on Protocol, you are truly not hungry and purposely want to go one day a week with no food (and without cheating by ‘giving in’ and eating later that day) – give it a try and see how you feel the next day. Do it on purpose though, and not just because you ‘forgot’ to eat. And no more than one day per week, since you’re already only eating one meal a day as it is.]
Protocol Round 3, Week 3, Day 5 – 1/18
Weight: 240.2 = down .2 pound
Ketostix: moderate
Blood Glucose:
Fasting: 90
1-hour PP: 86
2-hour PP: 85
Meal:
— 8 oz. salmon
— 8 oz. kale
— 10 oz. arugula
— 2 oz. brown rice
— 1.5 oz. butter
— .5 oz. heavy cream
Fitday Stats:
Calories: 831
Fat: 55.8 grams (60%)
Protein: 58.3 grams (28%)
Carbs: 24.1 grams (12%)
I’m working at the concession stand at our home swim meet tonight. I’ll be standing the whole night so I’m glad I feel great and am not being held back by being too tired or in pain as I was three months ago!
Protocol Round 3, Week 3, Day 6 – 1/19
Weight: 239.8 = down .4 pound
Ketostix: moderate
Blood Glucose:
Fasting: 82
1-hour PP: 88
2-hour PP: 85
Meal:
– 12 oz. chicken thigh
– 8 oz. broccoli
– 6 oz. collard greens
– 1 oz. blue cheese
– 1 oz. pork bacon, raw
– 1 oz. avocado
– 2 oz. hash brown
Fitday Stats:
Calories: 816
Fat: 53.8 grams (59%)
Protein: 60 grams (30%)
Carbs: 23 grams (11%)
I worked the swim meet concession stand and was once again floored at the food we are selling to the athletes, kids, and their parents. Everything contains sugar or is processed with loads of chemicals. I’m grateful to be learning about the best way to fuel my body so I can help my kids make good choices for the rest of their lives.
Protocol Round 3, Week 3, Day 7 – 1/20
Weight: 239.6 = down .2 pound
Ketostix: moderate
Blood Glucose:
Fasting: 79
1-hour PP: 87
2-hour PP: 89
Meal:
– 9.5 oz. beef
– 8 oz. swiss chard
– 9 oz. asparagus
– 2 oz. red potato
– .5 oz. butter
– .5 oz. heavy cream
Fitday Stats:
Calories: 788
Fat: 51.6 grams (59%)
Protein: 61.8 grams (31%)
Carbs: 19.3 grams (10%)
I feel great today.
Maintenance Round 3, Week 1, Day 1 – 1/21
Weight: 239.4 = down .2 pound
Measurements:
Bust: 44.75” = down .25”
Waist: 41.50” = down .25”
Hips: 50” = down .25”
Ketostix: moderate
Blood Glucose:
Fasting: 85
1-hour PP: 102
2-hour PP: 98
I’m thrilled to finally fit into a smaller size pair of jeans! It’s taking forever to get these inches off but they are in fact leaving my body never to return.
[Note: Woo-hoo!!! Great report today. :)]
Maintenance Round 3, Week 1, Day 2 – 1/22
Weight: 239.2 = down .2 pound
Ketostix: moderate
Blood Glucose:
Fasting: 92
1-hour PP: 104
2-hour PP: 102
I felt great this morning but as the day progressed, I came down with a killer headache. I think that’s what my glucose numbers are showing. I can’t figure out what has happened. I have no other symptoms of feeling ill, the same stress as usual, slept well, no new foods or supplements.
[Note: Good thinking. Your slightly elevated numbers yesterday, followed by higher numbers today and the headache suggest you are either coming down with something (as you were last time this happened), or fighting off something. I hope it’s the latter. :)]
Maintenance Round 3, Week 1, Day 3 – 1/23
Weight: 239.2 = no change
Ketostix: small
Blood Glucose:
Fasting: 82
1-hour PP: 88
2-hour PP: 90
I am feeling much better and ate all of my delicious Chicken Normandy … such a fantastic recipe! My youngest, however, has a fever with croup symptoms. So I am increasing everyone’s Vitamin C in an attempt to defend against this next bug. I suppose they are not too young to have some tea with coconut oil melted in it either!
[Note: Tea with coconut oil is a great idea, and I’m glad you’re feeling better. Your glucose readings indicate that whatever you were fighting off – you won. 🙂 And here’s a nice thought for the day: when you lose the next pound you will have lost a full twenty pounds since starting Protocol. And you will have kept it off – every ounce – even during the Maintenance phase of eating a boatload of fat and calories. So much for CICO. :D]
Maintenance Round 3, Week 1, Day 4 – 1/24
Weight: 239 = down .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hour PP: 86
2-hour PP: 86
Everyone here, including me, is doing great today. The tea and coconut oil were a big hit with the kids, too. It tasted sweet to them which is not the reaction I would’ve gotten from them several months ago! Now I’m ready for the weather warm up! It’s freezing here and very dry. My lunch was delicious and I’m ready for my bitter-cold walk 🙂
Maintenance Round 3, Week 1, Day 5 – 1/25
Weight: 239 = no change
Ketostix: trace
Blood Glucose:
Fasting: 80
1-hour PP: 88
2-hour PP: 85
I’m thrilled because my husband comes back today after being gone all week. I’m exhausted from being a single parent, and am looking forward to a break! My Parmesan-crusted salmon was delicious – I love duck fat! I have new energy after eating that helps me get through the day.
Maintenance Round 3, Week 1, Day 6 – 1/26
Weight: 239.4 = up .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 90
1-hour PP: 87
2-hour PP: 88
Getting ready for TOM to start so that might be the reason for the slight jump in weight. Otherwise, I had a great but busy day.
Maintenance Round 3, Week 1, Day 7 – 1/27
Weight: 239.2 = down .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 78
1-hour PP: 85
2-hour PP: 85
I am thrilled to be in much less pain overall and to have more energy, but the stress of all the different hats I wear might affect my metabolism. My husband and I keep trying to figure out what to cut out or how to organize life a little better, but we are pretty streamlined already. It appears to be just a season of my life that I need to make it through. We laugh about how one day we will most likely miss this chaos of five little people in our lives!
[Note: That’s true; they fly the nest all too soon. But no fear that your metabolism is being affected by this particular stress. If it was, your blood sugars would show it. :)]
Maintenance Round 3, Week 2, Day 1 – 1/28
Weight: 239.2 = no change
Measurements:
Bust: 44.75” = no change
Waist: 41.50” = no change
Hips: 49.75” = down .25”
Ketostix: trace
Blood Glucose:
Fasting: 86
1-hour PP: 84
2-hour PP: 90
I was on my feet all day today working with the preschoolers. I tried to rest as much as I could when I ate and for the hours afterward but was not very successful. I am now home to feed the kids and then we are off to swim practice. At least I’m not the one doing the swimming tonight! I’m looking forward to a day of rest tomorrow 🙂
Maintenance Round 3, Week 2, Day 2 – 1/29
Weight: 239 = down .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP: 90
2-hour PP: 92
My meal was delicious and with the busiest days over for the week, I hope to have a little extra time in the evenings to plan some more recipes to try.
Maintenance Round 3, Week 2, Day 3 – 1/30
Weight: 239 = no change
Ketostix: trace
Blood Glucose:
Fasting: 78
1-hour PP: 82
2-hour PP: 84
Feeling fine today. Enjoyed my scallops!
Maintenance Round 3, Week 2, Day 4 – 1/31
Weight: 239.4 = up .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 91
1-hour PP: 88
2-hour PP: 86
My feet and hands were swollen last night so I enjoyed some chicken bouillon with my meal today. With raspberries and cream as well – my favorite. Even better – my blood sugars went down a bit. Things are definitely changing for the better.
Maintenance Round 3, Week 2, Day 5 – 2/1
Weight: 239 = down .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 87
1-hour PP: 92
2-hour PP: 88
Yesterday was my husband’s birthday and because he still loves his baked goods he had a fantastic cake to celebrate. I did not partake but it was the first time on this journey that I was truly tempted. I found myself rationalizing it all. It is amazing how quickly I came up with so many reasons that it didn’t “really matter.”
But… it does matter. Maybe not just that once, physically, but mentally it matters a lot. It would have been a steep step off a slippery slope for me, and my best move was keeping my mouth clamped shut. I guess I’m impressed it’s taken this long for me to be tempted. 🙂
I loved my omelet today. It was delicious and gave me great energy.
[Note: Mary, good for you for understanding what having some of that cake would have meant for you! Although, if you had allowed yourself a single bite, I bet you would have hated it. Despite how pretty it looks, it would have tasted like nothing but sugar and chemicals, because that’s the major ingredients in those cakes. And after not eating sugar for several months, the stuff tastes truly awful.]
Maintenance Round 3, Week 2, Day 6 – 2/2
Weight: 238.2 = down .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hour PP: 88
2-hour PP: 87
Enjoyed my meal and am looking forward to an early night of sleep.
Maintenance Round 3, Week 2, Day 7 – 2/3
Weight: 239 = up .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hour PP: 90
2-hour PP: 86
Spent the day preparing for the school week and teaching tomorrow.
Maintenance Round 3, Week 3, Day 1 – 2/4
Weight: 239 = up .2 pound
Measurements:
Bust: 44.25” = down .25″
Waist: 41.50” = no change
Hips: 49.75” = no change
Ketostix: trace
Blood Glucose:
Fasting: 95
1-hour PP: 90
2-hour PP: 86
Last night was lots of tossing and turning. I will increase my calcium and magnesium at night to see if that helps. I have had a problem with restless legs most of my adult life and there has been a slight increase in the severity over the last couple of days. I had a fun day with the preschoolers and managed to enjoy my meal while in the midst of them all!
[Note: Mary, since there’s no such thing as ‘restless legs’ – it’s a made-up term to sell medication – painful legs at night can indeed indicate insufficient magnesium (though not calcium). Or, more likely, insufficient potassium brought about by insufficient sodium intake since you are getting enough magnesium. Have half a chicken bouillon cube in warm water with your meal every day this week, until next Monday, and the problem should disappear. 🙂 ]
Maintenance Round 3, Week 3, Day 2 – 2/5
Weight: 239 = no change
Ketostix: trace
I haven’t eaten my meal today, because I think I’ve caught the stomach virus making the rounds.
[Note: Mary, please feel better soon!]
Protocol Round 4, Week 1, Day 1 – 2/11
Weight: 237 = down 2 pounds
Measurements:
Bust: 44.50” = down .25”
Waist: 41.25” = down .25”
Hips: 49.75” = no change
Ketostix: moderate
Meal:
— 4 ounces spinach
— 8 ounces chicken thighs
— 6 ounces asparagus
— 1 ounce butter
— .5 heavy cream
— 1 ounce potato
Fitday Stats:
Calories: 609
Fat: 47.2 grams (70%)
Protein: 34.6 grams (23%)
Carbs: 11.5 grams (7%)
Blood Glucose:
Fasting: 80
1-hour PP: 90
2-hour PP: 94
My stomach bug was no fun and completely knocked me off my feet for the last week, which is why I haven’t reported in. I only ate the Protocol Illness Menu all that time: eggs, bacon, and slivers of whole wheat toast with butter. I am finally feeling much better today and decided to attempt a Protocol meal, though not as much as usual.
[Note: Mary, glad to see you better, and up and around again – we missed you! :)]
Protocol Round 4, Week 1, Day 2 – 2/12
Weight: 237.2 = up .2 pound
Ketostix: moderate
Meal:
— 9 ounces salmon
— 6 ounces frozen artichoke hearts
— 1.5 ounces butter
— 8 ounces kale
— .5 ounce bread crumbs
Fitday Stats:
Calories: 781
Fat: 50.4 grams (58%)
Protein: 61.4 grams (31%)
Carbs: 20.2 grams (11%)
Blood Glucose:
Fasting: 79
1-hour PP: 84
2-hour PP: 83
We’re taking our family trip to Florida tomorrow, so I may not be able to report in for a while. It will be the first time I can really really test my ability to stay on Protocol while using a kitchen that isn’t mine. Fortunately, we will be staying with my parents, and they will do whatever it takes to accommodate my healthy eating choices. I’m so looking forward to some warmer temperatures, sunshine, and actual rest for an entire week!
[Note: Have a great time – you certainly deserve the sunshine and rest!]
Protocol Round 4, Week 2, Day 5 – 2/22
Weight: 234.5 = down 2.5 pounds
Measurements:
Bust: 44.25” = down .25”
Waist: 41.25” = no change
Hips: 49.25” = down .5”
Ketostix: large
Meal:
– 11.5 oz. chicken livers
– 8 oz. kale
– 6 oz. frozen artichoke hearts
– 1 oz. whole wheat spaghetti, cooked
– 1.5 oz. butter
Fitday stats:
Calories: 768
Fat: 50.4 grams (59%)
Protein: 61 grams (32%)
Carbs: 17.5 grams (9%)
Blood Glucose:
Fasting: 85
1-hour PP: 92
2-hour PP: 88
It’s great to be back! It was wonderful to get away and have some rest. I made most of my meals and found the food I needed without much problem. I had no internet access for an entire week which threw me into a panic at first. But by just going back to the basics that SugarFree has taught me over the last couple of months, I relied on the Protocol meals that I had prepared in the past and carried on. The true life-saver was my glucose monitor. Using it religiously was so helpful. Two different times when my sugars were higher than normal (after dinners at a restaurant), I knew that I needed to be careful with my starch the next day and brought the numbers back to where they needed to be. Incredibly valuable!
[Note: Mary, welcome back! I’m so glad you were able to get the R&R you needed, and you did wonderfully while gone. Well done! :D]
Protocol Round 4, Week 2, Day 6 – 2/23
Weight: 234.5 = no change
Ketostix: large
Meal:
— 8 oz. salmon
— 8 oz. spinach
— 9 oz. asparagus
— 1 oz. red potato with skin
— 1.25 oz. butter
— 2 oz. sour cream
Fitday Stats:
Calories: 769
Fat: 52.5 grams (62%)
Protein: 57.5 grams (30%)
Carbs: 16.4 grams (8%)
Blood Glucose:
Fasting: 78
1-hour PP: 86
2-hour PP: 86
Great day! Feels good to be home and cooking in my own kitchen. Going out to eat used to be one of my very favorite things but now I find myself more excited to just eat the food I really enjoy, cooked the way I can trust.
Protocol Round 4, Week 2, Day 7 – 2/24
Weight: 234.2 = down .3 pound
Ketostix: large
Meal:
— 9.5 oz. pork chop
— 8 oz. swiss chard
— 6 oz. collard greens
— 1 oz. brown rice
— 1.75 T. butter
Fitday Stats:
Calories: 760
Fat: 50.2 grams (59%)
Protein: 60.8 grams (32%)
Carbs: 16.2 grams (9%)
Blood Glucose:
Fasting: 88
1-hour PP: 90
2-hour PP: 85
I love Sundays. The calm before the storm. It’s back to work tomorrow with a full day of teaching, cooking, and playing chauffeur to the kids all evening! There’s never a dull moment, but I’m so grateful to have the energy to do it all.
Protocol Round 4, Week 3, Day 1 – 2/25
Weight: 234 = down .2 pound
Measurements:
Bust: 44.25” = no change
Waist: 41” = down .25”
Hips: 49.25” = no change
Ketostix: large
Meal:
— 9.5 oz. pork chop
— 8 oz. swiss chard
— 6 oz. collard greens
— 1 oz. brown rice, cooked
— 1.75 T. butter
Fitday Stats:
Calories: 760
Fat: 50.2 grams (59%)
Protein: 60.8 grams (32%)
Carbs: 16.2 grams (9%)
Blood Glucose:
Fasting: 81
1-hour PP: 87
2-hour PP: 88
My meal was delicious. I was ravenous but now completely content and ready for the next part of the day.
Protocol Round 4, Week 3, Day 2 – 2/26
Weight: 233.7 = down .3 pound
Ketostix: large
Meal:
— 10 oz. chicken livers
— 8 oz. swiss chard
— 6 oz. collard greens
— 1.5 oz. whole wheat spaghetti
— 1 large egg, hard boiled
— 1.5 T. butter
— 1 T. duck fat
Fitday Stats:
Calories: 777
Fat: 49.7 grams (58%)
Protein: 60.9 grams (31%)
Carbs: 21.4 grams (11%)
Blood Glucose:
Fasting: 85
1-hour PP: 94
2-hour PP: 92
I have a bit of a headache and am wondering if it has anything to do with the constant rain we are having. I miss the sun! My lunch was easy and very satisfying. I am still not a fan of the texture of chicken livers but I have to admit that the energy after I eat them is addicting.
[Note: Mary, change the recipe and cook mode – you change the texture. :)]
Protocol Round 4, Week 3, Day 3 – 2/27
Weight: 233.5 = down .2 pound
Ketostix: large
Menu:
— 12 scallops
— .25 oz. bread crumbs
— 8 oz. broccoli
— 6 oz. frozen artichoke hearts
— 1 oz. butter
— 1 oz. duck fat
Fitday Stats:
Calories: 805
Fat: 51.5 grams (58%)
Protein: 62.2 grams (31%)
Carbs: 23.1 grams (11%)
Blood Glucose:
Fasting: 89
1-hour PP: 86
2-hour PP: 90
I was a little surprised that my fasting blood glucose number this morning. I feel great, but I’m hoping it doesn’t mean that illness is on it’s way! Because my 2-hour PP was higher than my 1-hour, I think I will decrease the starchy carbs tomorrow. I will stick with some tomatoes in my huge salad.
[Note: Mary – your fasting glucose was fine and although your 2-hr PP was a tiny bit higher than your 1-hr, it was well within normal range. No need to reduce starch carbs but, if you were concerned, you certainly wouldn’t want to change them in favor of a veggie that’s loaded not with starch (like potato) but with sugar – like tomato! :D]
Protocol Round 4, Week 3, Day 4 – 2/28
Weight: 233.2 = down .3 pound
Ketostix: large
Menu:
— 14 oz. chicken thighs on bone with skin
— 8 oz. spinach
— 9 oz. asparagus
— .75 oz. blue cheese
— 1 T. olive oil
— 1 oz. white potato with skin
Fitday Stats:
Calories: 781
Fat: 52.2 grams (60%)
Protein: 62.8 grams (32%)
Carbs: 14.9 grams (8%)
Blood Glucose:
Fasting: 88
1-hour PP: 88
2-hour PP: 84
I feel great. I enjoyed my salad of roasted veggies with chicken, and my short walk.
[Note: Mary, you should feel great. As of today, four months after you began Protocol, you’ve lost twenty-five pounds – a full 10% of your total body weight! – and an enormous amount of fat/inches. Congratulations! Most doctors would be thrilled if their patients could lose 10% of their total weight in a year, and even more thrilled if they could keep any of it off for more than a few months. Well done. :D]
Protocol Round 4, Week 3, Day 5 – 3/1
Weight: 233.2 = no change
Ketostix: large
Menu:
– 9 oz. beef, bottom round, lean and fat
– 8 oz. kale
– 11 oz. zucchini
– 1 oz. hash brown
– 1 oz. sour cream
– 1.5 T. butter
Fitday Stats:
Calories: 807
Fat: 54.7 grams (61%)
Protein: 63.1 grams (31%)
Carbs: 15.7 grams (8%)
Blood Glucose:
Fasting: 86
1-hour PP: 92
2-hour PP: 90
Great day; great lunch. Now I’m off to a weekend of Divisional swim meets with my oldest. So proud of how hard she has worked and the leader she has become. I’m thrilled to have the energy and emotional stability to fit the active lifestyle that comes with five athletic children. I did not feel like I could keep up with them at all even just a few months ago!
Protocol Round 4, Week 3, Day 6 – 3/2
Weight: 233.2 = no change
Ketostix: large
Menu:
– 11 oz. chicken livers
– .5 oz. tomato paste
– .5 oz. whole wheat spaghetti
– 8 oz. swiss chard
– 6 oz. collard greens
– 2 T. duck fat
– 1 T. butter
Fitday Stats:
Calories: 809
Fat: 53.1 grams (59%)
Protein: 59.7 grams (30%)
Carbs: 23.1 grams (11%)
Blood Glucose:
Fasting: 88
1-hour PP: 89
2-hour PP: 90
Enjoyed my lunch and nice walk in the afternoon, but I was tired later in the day, and my muscles ached.
Protocol Round 4, Week 3, Day 7 – 3/3
Weight: 233.2 = no change
Ketostix: large
Menu:
– 9.5 oz. pork chop
– 8 oz. kale
– 6 oz. frozen artichoke hearts
– 2 T. butter
– 1 oz. brown rice
Fitday Stats:
Calories: 780
Fat: 52.4 grams (61%)
Protein: 60.6 grams (31%)
Carbs: 16.5 grams (8%)
Blood Glucose:
Fasting: 79
1-hour PP: 86
2-hour PP: 84
Looking back on my journey with SugarFree is amazing. I’m still stunned that I’ve dropped two whole sizes in my jeans, and am constantly asked by people how I did it. It’s mind-boggling to them that I eat bacon yet still lose weight. Even better is a significant reduction in pain levels throughout my body.
There is more to do, much more. I still have a long way to go on my journey, but now see a light at the end of the tunnel and victory, because my body is slowly getting healthier. Looking forward to what the next six months have in store!
Maintenance Round 5, Week 1, Day 1 – 3/4
Weight: 233.2 = no change
Measurements:
Bust: 44” = down .25”
Waist: 41” = no change
Hips: 49.25” = no change
Ketostix: large
Blood Glucose:
Fasting: 82
1-hour PP: 94
2-hour PP: 96
It is nice to be back on Maintenance and have my coffee with cream!
Maintenance Round 5, Week 1, Day 2 – 3/5
Weight: 233 = down .2 pound
Ketostix: large
Blood Glucose:
Fasting: 78
1-hour PP: 82
2-hour PP: 84
Yet another snow storm! I am ready for spring. I slept well last night and enjoyed my meal. SugarFree’s Chicken Normandy is still incredible!
Maintenance Round 5, Week 1, Day 3 – 3/6
Weight: 233 = no change
Ketostix: moderate
Blood Glucose:
Fasting: 88
1-hour PP: 90
2-hour PP: 86
Fantastic energy and omelet today! I love Maintenance.
Maintenance Round 5, Week 1, Day 4 – 3/7
Weight: 233.2 = up .2 pound
Ketostix: moderate
Blood Glucose:
Fasting: 80
1-hour PP: 88
2-hour PP: 85
It was great to be able to have a quick, power-packed meal already to go last night because I had no time to stop and cook anything! SugarFree’s chopped liver is my favorite way to eat liver by far 🙂
Maintenance Round 5, Week 1, Day 5 – 3/8
Weight: 233 = down .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hour PP: 86
2-hour PP: 86
I woke up with achy joints this morning. I haven’t felt that in so long! I think maybe I did a lot more running around wearing the wrong shoes yesterday than I realized because I don’t feel sick at all. I’m staying off my feet a little more today. All five of our kids have birthdays in March. It is like Christmas all over again. I’m enjoying each of them and feeling much less stressed than I did last time this year thanks to the supplements and being off of the drug of sugar. It changes everything.
[Note: Mary, it could be the shoes, or it could be a weather system moving in. Despite the lack of pain in my two bone-on-bone knees (thanks to the boswellia, curcumin and hyaluronic acid combo), I can tell when a storm is coming a day sooner than the weather channel. 😀 That’s due to the changing barometric pressure. Just a thought.]
Maintenance Round 5, Week 1, Day 6 – 3/9
Weight: 233 = no change
Ketostix: trace
Blood Glucose:
Fasting: 82
1-hour PP: 88
2-hour PP: 86
Fun Saturday and I’m feeling a little less achy in the joints today. I’ve noticed before that the weather does seem to affect my joint pain, but I’ve never actually charted it to see if it was predictive or consistent. I’m glad to be feeling and moving better.
Maintenance Round 5, Week 1, Day 7 – 3/10
Weight: 233 = no change
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hour PP: 84
2-hour PP: 86
We have had a relaxing Sunday with only a minimal amount of running around town. It’s been a beautiful day and it was so nice to walk outside without a coat on! I love the sunshine, practically crave it.
Maintenance Round 5, Week 2, Day 1 – 3/11
Weight: 233.2 = up .2 pound
Measurements:
Bust: 44” = no change
Waist: 41” = no change
Hips: 49.25” = no change
Ketostix: trace
Blood Glucose:
Fasting: 84
1-hour PP: 96
2-hour PP: 94
I had a few minutes to sit and actually eat my lunch. I was ravenous for this meal! My blood sugars have become predictably higher on Mondays due to the amount of time that I have to be on my feet. Today is my oldest daughter’s birthday, so there’s still lots of fun to be had!
Maintenance Round 5, Week 2, Day 2 – 3/12
Weight: 233 = down .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 78
1-hour PP: 86
2-hour PP: 82
I feel great today!
Maintenance Round 5, Week 2, Day 3 – 3/13
Weight: 232.2 = down .8 pound
Ketostix: trace
Blood Glucose:
Fasting: 81
1-hour PP: 87
2-hour PP: 86
It was such a kick to get on the scale and see the numbers going down even while on Maintenance! Then I decided to try on a pair of smaller jeans I hoped to fit into someday, and they were perfect. I took them off to make sure they were the right jeans! My meal was fantastic. I love salmon drizzled in a butter-cream sauce and a huge pile of delicious vegetables.
[Note: Isn’t it wonderful to not just look smaller – but to be measurably smaller as well? :D]
Maintenance Round 5, Week 2, Day 4 – 3/14
Weight: 232.4 = up .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hour PP: 86
2-hour PP: 87
My raspberries were fantastic, and I’m feeling just fine today. All is well.
Maintenance Round 5, Week 2, Day 5 – 3/15
Weight: 232.4 = no change
Ketostix: trace
Blood Glucose:
Fasting: 83
1-hour PP: 90
2-hour PP: 89
I have quite a headache today. It feels like the low-estrogen headache that I get from time to time a few days into my TOM, and the various pain relievers that I have taken do little to touch the pain. It, however, killed my appetite. I managed to eat all the delicious meal, but I’m still dragging. Looking forward to some rest and a fresh start tomorrow!
[Note: Mary, I hope you feel better soon. Have a great weekend!]
Maintenance Round 5, Week 2, Day 6 – 3/16
Weight: 232.4 = no change
Ketostix: trace
Blood Glucose:
Fasting: 81
1-hour PP: 90
2-hour PP: 87
Maintenance Round 5, Week 2, Day 7 – 3/17
Weight: 232.2 = down .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hour PP: 86
2-hour PP: 87
I am feeling back to my energetic self. We had a restful Sunday.
Maintenance Round 5, Week 3, Day 1 – 3/18
Weight: 232.2 = no change
Measurements:
Bust: 44” = no change
Waist: 41” = no change
Hips: 49.25” = no change
Ketostix: trace
Blood Glucose:
Fasting: 82
1-hour PP: 98
2-hour PP: 97
I’m feeling great. I loved my lunch and how much energy it gave me.
Maintenance Round 5, Week 3, Day 2 – 3/19
Weight: 232 = down .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 78
1-hour PP: 84
2-hour PP: 86
Maintenance Round 5, Week 3, Day 3 – 3/20
Weight: 232 = no change
Ketostix: trace
Blood Glucose:
Fasting: 79
1-hour PP: 86
2-hour PP: 89
I enjoyed my lunch today! It’s too cold for a walk on this first day of spring. I will just have to enjoy looking out at the sunshine. I can’t wait for warmer weather so I can get out into our garden.
Maintenance Round 5, Week 3, Day 4 – 3/21
Weight: 232.4 = up .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 89
1-hour PP: 87
2-hour PP: 85
I have some swelling in my hands and feet, so I am adding chicken bouillon to my meal for a couple of days.
Maintenance Round 5, Week 3, Day 5 – 3/22
Weight: 232.2 = down .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 80
1-hour PP: 88
2-hour PP: 87
Busy day!
Maintenance Round 5, Week 3, Day 6 – 3/23
Weight: 232.2 = no change
Ketostix: trace
Blood Glucose:
Fasting: 81
1-hour PP: 86
2-hour PP: 87
Maintenance Round 5, Week 3, Day 7 – 3/24
Weight: 232.2 = no change
Ketostix: trace
Blood Glucose:
Fasting: 78
1-hour PP: 89
2-hour PP: 87
Maintenance Round 5, Week 4, Day 1 – 3/25
Weight: 231.8 = down .2 pound
Measurements:
Bust: 43.75” = down .25”
Waist: 41” = no change
Hips: 49.25” = no change
Ketostix: trace
Blood Glucose:
Fasting: 91
1-hour PP: 89
2-hour PP: 87
I have not been well all weekend with headaches and stomach problems, so I ate eggs, bacon, and a piece of toast. Fortunately, we’ve had a snow day here with a huge spring snow storm so I did not have to work and could just rest. I’m ready for fresh air, warmer temperatures and sunshine!
[Note: Amen to that! There is something going around, and I’m fighting off a cold as well. I hope you feel better soon. :)]
Maintenance Round 5, Week 4, Day 2 – 3/26
Weight: 231.6 = down .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 96
I didn’t take PP sugars today because I haven’t eaten a meal. Woke up feeling like I’d been run over by a truck and my very high fasting blood sugar number were enough to tell me that my body is fighting off something. I’ve been sipping on tea with coconut oil melted in it and resting.
[Note: That’s the best thing you can do, Mary. And yes, that’s exactly what your high fasting glucose told you. Good that you can ‘read’ it now. 🙂 Feel better soon!]
Maintenance Round 5, Week 4, Day 3 – 3/27
Weight: 231.4 = down .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 88
1-hour PP: 92
2-hour PP: 87
I am feeling a little better today. I managed to eat two scrambled eggs and half a piece of toast. I’m still sipping the tea with coconut oil and resting.
Maintenance Round 5, Week 4, Day 3 – 3/28
Weight: 231.4 = no change
Ketostix: trace
Blood Glucose:
Fasting: 81
1-hour PP: 87
2-hour PP: 86
I have had so much a better day! I’m thrilled to have eaten bacon along with my eggs and toast. I’m getting some of my energy back and the sun is shining. I’m hoping that I’ve turned a corner and will be back on the last few days of Maintenance after tomorrow.
[Note: Mary, I’m so glad you’re feeling better! If you feel up to a Maintenance meal tomorrow, eat about half or so the normal amount as your stomach has shrunk over the last few days.]
Maintenance Round 5, Week 4, Day 5 – 3/29
Weight: 231.4 = no change
Ketostix: trace
Blood Glucose:
Fasting: 92
1-hour PP: 96
2-hour PP: 95
Feeling better was only a pipe dream! My head is raging once again and I’m going to have to go see a doctor. I’m not a huge fan of traditional medicine but something is not right.
Maintenance Round 5, Week 4, Day 6 – 3/30
Weight: 231 = down .4 pound
Ketostix: trace
Blood Glucose:
Fasting: 97
1-hour PP: 92
Not eating much again today and slept through my 2-hour PP.
Maintenance Round 5, Week 4, Day 7 – 3/31
Weight: 231.2 = up .2 pound
Ketostix: trace
Blood Glucose:
Fasting: 104
1-hour PP: 98
2-hour PP: 97
Protocol Round 6, Week 1, Day 1 – 4/1
Weight: 231.2 = no change
Ketostix: trace
Measurements:
Bust: 43.75” = no change
Waist: 41” = no change
Hips: 49” = down .25”
Menu:
– 9.5 oz. beef
– 1 oz. red potato
– 8 oz. kale
– 9 oz. asparagus
– .5 oz. sour cream
– .5 oz. butter
Fitday Stats:
Calories: 777
Fat: 52.8 grams (61%)
Protein: 60.4 grams (31%)
Carbs: 14.9 grams (8%)
Blood Glucose:
Fasting: 95
1-hour PP: 97
2-hour PP: 97
Saw a doctor today so hopefully we can get to the bottom of the medical mysteries. I was able to eat a “real” meal today and it felt good to back on Protocol.
Protocol Round 6, Week 1, Day 2 – 4/2
Weight: 231.2 = no change
Ketostix: trace
Menu:
— 8 oz. beef liver
— 1 large egg
— 8 oz. swiss chard
— 6 oz. collard greens
— 1.75 oz. butter
Fitday Stats:
Calories: 792
Fat: 54.2 grams (62%)
Protein: 57.1 grams (28%)
Carbs: 18.9 grams (10%)
Blood Glucose:
Fasting: 102
1-hour PP: 99
2-hour PP: 98
I think that I like chicken liver better than beef, but I needed to try it 🙂 Consider it done. I am dragging today but have more doctor’s appointments tomorrow so hopefully that will help get to the bottom of all this fun.
[Note: Mary, I sure hope so. It’s no fun at all when you know something is wrong (and boy howdy, does your fasting glucose show that!) but don’t know what it is or how to fix it. As for beef liver, I don’t like it at all, except for about four ounces I add to my chopped liver. In that small amount it gives the chopped chicken livers a depth of flavor it wouldn’t have otherwise. On the other hand, calves liver (called veal liver in some parts of the country) is a true delicacy and I love it. It’s just hard to find these days unless you go to a farmer who does his own slaughtering (and doesn’t keep the liver for her or his own family). I’ve seen it frozen in Whole Foods, but it’s very expensive and haven’t tried it yet. Maybe this month. :)]
Protocol Round 6, Week 1, Day 3 – 4/3
Weight: 231 = down .2 pound
Ketostix: Moderate
Menu:
— 6 oz. pork chop
— 8 oz. broccoli
— 6 oz. frozen artichoke hearts
— .5 oz. hash browns
— 1 oz. butter
Fitday Stats:
Calories: 509
Fat: 37.1 grams (66%)
Protein: 31.3 grams (25%)
Carbs: 12.5 grams (9%)
Blood Glucose:
Fasting: 98
1-hour PP: 89
2-hour PP: 92
I didn’t get home until late today, so I ate my meal later than usual. I was also not feeling well and was unable to finish it all. I adjusted the actual amounts on FitDay and posted them above. I was wondering what is the most important food group in my meal to make sure that I eat if I am unable to finish?
[Note: None of the above. They’re all important, and should be eaten in context if you possibly can. Looks like you ate some of everything though, which is fine. But what concerns me Mary, is that you haven’t felt well for nearly two weeks and your doctor still hasn’t been able to tell you what’s wrong. I truly hope something shows up on your test results soon.]
Monday, April 8, 2013
Sadly, I received this letter from Mary:
=After several days of doctors appointments the plan is now for me to have surgery this next week with further treatment pending. I will not be able to continue Protocol but wanted to express my deepest gratitude to SugarFree for the life-changing steps she helped me to take. When I am able, I will continue to incorporate everything she taught me. I am incredibly grateful for it all.
To SugarFree: You have given me your time and your wisdom. I believe what you have done for me and for others is incredible, and I wish you the best in the future.
Gratefully, Mary=
Dear Mary, I know I speak for all my readers as well as myself when I say that we will all think of you and wish you well before, during and after your surgery. If you have the time and energy, please drop in and let us know how you’re doing. Be well, and heal quickly.
SugarFree
Hi Mary,
I’m so glad you posted about cooking your meals every day and got an answer from SugarFree. I can relate to making a big mess in the kitchen! I’ve been cooking in the evenings for the next day, which makes for a very late night. I will heed the advice given to you and hopefully get to relax a little next week (and get more sleep).
Donna
That was hilarious, Donna – I don’t know why I didn’t think of it myself. My kids eat an early family dinner, then go off to swim in the evening. I always cook on the weekend for them so it’s ready to go during the week. It never occurred to me to apply this to myself 🙂 I regularly need SugarFree’s common sense and amazing guidance in my ear.
And you are doing great! There’s a bit of a learning curve when you’ve been in a rut for so many years, but it is so worth it.
Mary
Hi Mary,
Congrats on your journey so far. I just read through most of your thread to keep my learning going. You have great commitment in a busy life; I’m learning through your posts. Keep up the great work.
Shani
Thanks, Shani! I need all the encouragement I can get. I felt hopeless when I thought I was on a path of slowly dying, and I missed spending much time with my kids because of my pain and fatigue. I am grateful to have found SugarFree and all the other Participant’s threads (which I need to read again, there’s so much to learn). I do have a crazy busy life — as do most of us — but I love it, and I’m thrilled to be getting back on track with it now!
Mary
Thank you, SugarFree! It never occurred to me to try cooking the liver a different way. I’ll definitely start researching that.
Mary