SugarFree Protocol: Shanon

Shanon will (re)join us on Monday, February 13, 2017. Her last post (with my comment), written just over five years ago is below. Her new into is below that. Please welcome her now.

Protocol Round 4, Week 4, Day 1 – 11/7/2011

Weight: 160.4 = down 1.8 pounds

Measurements:
Bust: 38.25″ = no change
Waist: 31″ = no change
Hips: 39.25″ = no change

Lunch:
2 eggs
.5 ounce heavy cream
1 cup coffee

Dinner:
10 ounces chicken thigh
.5 tbsp. butter
8 ounces collard greens
1.5 ounces yam
7 ounces cauliflower
.5 ounces heavy cream

FitDay stats:
total calories: 766.4
fat: 50 g. (59%)
carbs: 23.6 g. (12%)
protein: 55.1 g. (29%)

I’ve made a decision to stop writing about my experiences while on Protocol and Maintenance, though I will continue with what I’ve learned. I am thankful to SugarFree for all her help! She has put in many hours with me and I appreciate it. I encourage anyone who is thinking about trying her Protocol to go for it! And I hope that if I find myself needing the boost of joining the thread again that SugarFree will let me. This might be more like a hiatus. Good Luck to the rest of the ladies!

[Note: Shanon, you’ve lost over 15 pounds and lots of inches! You’re ready to fly the nest and simply live the Protocol as a way of life rather than a ‘diet’. Just keep eating the way you do now.  🙂 I’ll keep the thread open for new readers, and of course you’re welcome back at any time.]

Shanon’s New Introduction:

Hello again! This is my second round of Protocol. It worked well for me last time I used it, but then I struck out on my own. My metabolism wasn’t completely healed and despite that I began eating late again, ate foods my body quickly turned to fat — and as a result I am not only fat again, I am fatter now than I was when I first started and weighed 175.

Today I’m 47, 5′ 5″ and weigh 184.8. Two weeks ago I weighed 194.8 – nearly two hundred pounds! SugarFree helped me go on a bone broth fat (she even provided the recipe for my Instant Pot, and it’s delicious). In twelve days I lost over eleven pounds and 5.25 inches of fat. It definitely kick-started my metabolism. Now it’s time to lose more, stay here with SugarFree’s help until I truly heal my metabolism, and this time stick with Protocol for life.

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

Weight: 184.2 pounds

Measurements:
Bust: 38.5”
Waist: 33.75″
Hips: 46″

Blood Glucose:
Fasting: 102
1 – hour PP 109
2 – hour PP 104

I feel good, but a bit hungry a few hours after my meal, even though I still can’t finish all my food yet. It will take a while to get back into the swing of things. I’m ready to start roasting my veggies! I’d been steaming them in the same pan I cooked my meat in, which made for a plate piled high with vegetables. SugarFree clued me in on how roasting decreases the volume by evaporating all the water in them, so thank you, SugarFree!

Maintenance Round 1, Week 1, Day 2 – 2/14

Weight: 184.6 = up .4 pound

Blood Glucose:
Fasting: 107
1-hour PP (after meal): 122
2-hour PP (after meal): 112

I enjoyed my meal, though I’m working on being able to eat all of it. It seems strange to only eat once a day, but I know this will help me regain blood sugar control, which is now pretty bad. I never took meter readings before this, and can’t even imagine what they were like when I was eating in a way that made me fat.

Maintenance Round 1, Week 1, Day 3 – 2/15

Weight: 184.2 = down .4 pound

Blood Glucose:
Fasting: 100
1-hour PP (after meal): 97
2-hour PP (after meal): 93

I’m still working towards finishing all my food although I’m eating more each day. After telling SugarFree that I’ve been having rapid heart rate at night for a few weeks, she said I might be sodium and magnesium deficient. I’m to put two pinches of salt on my tongue three times a day, and to rub magnesium lotion on my chest tonight before bed.

Maintenance Round 1, Week 1, Day 4 – 2/16

Ketostix: moderate

Weight: 183.6 = down .6 pound

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 94
2-hour PP (after meal): 80

It worked! Heart rate stayed perfectly normal and low all night, my blood sugars are much better, and I was in the bathroom so much yesterday (SugarFree says sodium deficiency leads to water retention, which is the opposite of what we are all told) that the scale finally moved down from the 184 I’ve been bouncing around for the last couple weeks. Even though I know the point of the Maintenance Phase is to stabilize the previous phase weight loss, I was glad to move off that dime. 🙂 And I was able to eat my entire meal, which was tasty and satisfying.

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

Weight: 183.6 = No change

Ketostix: moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 96
2-hour PP (after meal): 82

I was very hungry this morning and ready to eat my meal. And my sense of smell and taste have intensified. My son ate a snack of toasted bread and peanut butter and I was practically drooling, but SugarFree says I can add peanut butter back to my foods next Maintenance round. Can’t wait. 🙂

Maintenance Round 1, Week 1, Day 6 – 2/18

Weight: 183 = down .6 pound

Ketostix: Large

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 94
2-hour PP (after meal): 91

Typical Saturday errands.

Maintenance Round 1, Week 1, Day 7 – 2/19

Weight: 183.2 = up .2 pound

Ketostix: Moderate

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

I loved my rib eye steak – it was delicious, the best I’ve had in months! I feel great.

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

Weight: 183.2 = no change

Bust: 38.5″ = no change
Waist: 33.75″ = no change
Hips: 46″ = no change

From other areas = down 8″!!

Ketostix: large

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 110
2-hour PP (after meal): 89

Yummy chicken thighs today. I feel great after eating.

[Note: Shanon – what an amazing week on Maintenance! Participants have lost lots of inches during Phase 1, but to lose eight inches of fat in a single week while eating lots of good food in this Phase has never happened. Well done. :D]

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

Weight: 183.2 = No change

Ketostix: Moderate

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 98
2-hour PP (after meal): 93

The kids are off from school and it’s nice having a long weekend with them. My shrimp with butter and garlic was a hit with me and my husband.

Maintenance Round 1, Week 2, Day 3 – 2/22

Weight: 183.2 = no change

Ketostix: Moderate

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 127
2-hour PP (after meal): 112

My meal was great, but my PP’s weren’t. I had a very stressful day with a family member in surgery and a sick child. I never knew stress could affect blood sugars that much, but SugarFree says they absolutely can.

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

Weight: 184.6 = up 1.4 pounds

Ketostix: moderate

Blood Glucose:
Fasting: 103
1-hour PP (after meal): 101
2-hour PP (after meal): 112

Still dealing with stress, higher PP’s and water weight gain as a result. Hopefully tomorrow will be better.

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

Weight: 184.4 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 91
1-hour PP (after meal): 104
2-hour PP (after meal): 94

I’m less stressed out, and everyone’s enjoying the meals I make.

Maintenance Round 1, Week 2, Day 6 – 2/25

Weight: 182.8 = down 1.6 pounds

Ketostix: small

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 120
2-hour PP (after meal): 91

SugarFree says my blood sugar readings tell me a lot of information, like if I’m fighting off something, or getting sick. With my son having the flu, I hope it’s not the last one.

Maintenance Round 1, Week 2, Day 7– 2/26

Weight: 182.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 111
2-hour PP (after meal): 95

Today I woke feeling like I was coming down with something.

Maintenance Round 1, Week 3, Day 1 – 2/27

Weight: 183.6 = up 1.4 pounds

Bust: 38.5″ = no change
Waist: 33.5″ = down .25″
Hips: 45″ = down 1″

From other areas = down 3″

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 114
2-hour PP (after meal): 95

I’m officially sick with the flu – yuck! I’m on SugarFree’s PIM (Protocol Illness Menu) until I’m all better. Hope that’s soon.

[Note: I hope so too. The flu is no fun. 🙁 On the bright side, you lost an additional four inches of fat this week. Hope you feel better soon!]

Maintenance Round 1, Week 3, Day 2– 2/28

Weight: 184 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 108
1-hour PP (after meal): 99
2-hour PP (after meal): 85

I’m still sick and on PIM.

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

Weight: 183.8 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 102
2-hour PP (after meal): 90

I’m better today, but not fully recovered yet.

Maintenance Round 1, Week 3, Day 4 – 3/2

Weight: 183 = down .8 pound

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 111
2-hour PP (after meal): 101

Feeling much better! I ate peanut butter on sourdough with a small amount of jam and banana – yummy. My stomach felt full after eating for the first time in days.

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

Weight: 182 = down 1 pound

Ketostix: small

I threw on my jeans this morning in a rush, but when I got where I was going I realized my jeans were falling off. SugarFree said this would happen, but I forgot about it. Nice. 🙂 I wasn’t very hungry, and ate most of my meal, but not all of it. I ran out of test strips (thought I had more) and won’t be able to post readings until my new ones arrive.

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

Weight: 181.2 = down .8 pound

Ketostix: small

Feeling good.

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

Weight: 181.2 = no change

Ketostix: small

I ran errands this morning and by the time I started to cook I was starving.

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

Weight: 181.2 = no change

Measurements:
Bust: 38.5″ = no change
Waist: 33″ = down .5″
Hips: 45″ = no change

From other areas = down 1.25″

Ketostix: small

Lost almost another two inches of fat last week! I can definitely see a difference in my body and that I’m slimmer.

Maintenance Round 1, Week 4, Day 2 – 3/7

Weight: 180.8 = down .4 pound

Ketostix: small

It’s getting easier to put menus together, and I’m really enjoying eating all this food.

Maintenance Round 1, Week 4, Day 3 – 3/8

Weight: 180.4 = down .4 pound

Ketostix: small

I ate Dover Sole for the first time today (I normally only eat shellfish) and I liked it. It wasn’t fishy at all; just light and flaky.

Maintenance Round 1, Week 4, Day 4 – 3/9

Weight: 179.6 = down .8 pound

Ketostix: small

I’m still losing scale weight.

Maintenance Round 1, Week 4, Day 5 – 3/10

Weight: 179.6 = no change

Ketostix: medium

Blood Glucose:
1-hour PP (after meal): 99
2-hour PP (after meal): 96

I have parties to go to, and I’m a little nervous about the temptations that might be there.

Maintenance Round 1, Week 4, Day 6 – 3/11

Weight: 180.8 = up 1.2 pounds

Ketostix: small

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 116
2-hour PP (after meal): 114

My neck and shoulders are tight and painful due to stress, which probably also explains the retained water weight.

Maintenance Round 1, Week 4, Day 7 – 3/12

Weight: 181.8 = up 1 pound

Ketostix: medium

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 95
2-hour PP (after meal): 85

More water weight as the stress lessens but isn’t gone yet. The dandelion greens were very bitter. SugarFree gave me a new way to cook them which I’ll try next time.

Protocol Round 1, Week 1, Day 1 – 3/13

Weight: 181.8 = no change

Measurements:
Bust: 38.5″ = no change
Waist: 33″ = no change
Hips: 44.5″ = down .5″

Other areas: = down .75″

Meal:
– 9 oz sirloin steak
– 8 oz chard
– 4 oz dandelion
– 7 oz potato
– .4 oz butter
– .4 oz duck fat

Fitday Stats:
Calories: 902
Fat: 50 g (50%)
Protein: 63 g (28%)
Carbs: 50 g (22%)

Ketostix: small

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 155
2-hour PP (after meal): 102

My PP’s were really high. I enjoyed my meal, but I miss all the fat on Maintenance.

Protocol, Round 1, Week 1, Day 2 – 3/14

Weight: 180.8 = down 1 pound

Meal:
– 8 oz shrimp
– 8 oz broccoli
– 9 oz asparagus
– 3 oz brown rice
– .85 oz butter
– .85 oz duck fat

Fitday Stats:
Calories: 873
Fat: 49 g (51%)
Protein: 61 g (28%)
Carbs: 47 g (21%)

Ketostix: trace

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 115
2-hour PP (after meal): 94

I thought I would retain some water after eating so much potato (I put it in fitday but SugarFree didn’t catch it) but I lost a pound. Still, my PP’s show I’m not yet ready for so much starch carb at once. Maybe in a few months.

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

Weight: 179.8 = down 1 pound

Meal:
– 8 oz chicken liver
– 8 oz spinach
– 3 oz artichoke hearts
– 4 oz leeks
– 2 eggs
– .6 oz butter
– .5 oz duck fat

Fitday Stats:
Calories: 802
Fat: 50 g (56%)
Protein: 62 g (31%)
Carbs: 26 g (13%)

Ketostix: small

Blood Glucose:
Fasting: 89
1- hour PP (after meal): 99
2-hour PP (after meal): 89

I’m happy to see better meter readings, and I lost more of that retained water as my stress has gone down.

Protocol, Round 1, Week 1, Day 4 – 3/16

Weight: 179 = down .8 pound

Meal:
– 12 oz pork chop
– 8 oz broccoli
– 6 oz collards
– 1 tablespoon butter
– .75 tablespoon duck fat

Fitday Stats:
Calories: 806
Fat: 50 g (56%)
Protein: 62 g (32%)
Carbs: 26 g (12%)

Ketostix: small

Blood Glucose:
Fasting: 89
1- hour PP (after meal): 99
2-hour PP (after meal): 90

I’m a bit hungry in the late evening, but SugarFree said it’s because it takes the brain a few days to transition from Maintenance to Protocol and start burning my stored fat for fuel.

Protocol, Round 1, Week 1, Day 5 – 3/17

Weight: 178.2 = down .8 pound

Meal:
– 8 oz sole
– 8 oz chard
– 5 oz string beans
– 2.25 tablespoon butter
– 1.5 tablespoon duck fat
– 1 oz shallots
– 1 oz cornmeal

Fitday Stats:
Calories: 890
Fat: 50 g (51%)
Protein: 65 g (29%)
Carbs: 45 g (20%)

Ketostix: small

Blood Glucose:
Fasting: 89
1- hour PP (after meal): 93
2-hour PP (after meal): 88

I enjoyed SugarFree’s recipe of poached Dover sole with a faux (for Protocol) beurre blanc sauce.

Protocol, Round 1, Week 1, Day 6 – 3/18

Weight: 177.8 = down .4 pound

Meal:
– 13 oz chicken thigh
– 8 oz spinach
– 8 oz beet greens
– .75 tablespoon butter
– .75 tablespoon duck fat
– 2 oz sourdough

Fitday Stats:
Calories: 858
Fat: 50 g (52%)
Protein: 64 g (30%)
Carbs: 38 g (18%)

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 102
2-hour PP (after meal): 89

I wanted beet greens, but couldn’t find any, so I bought two bunches of beets and tore off the tops. My hunger has gone, now that I’m back in lipolysis.

Protocol, Round 1, Week 1, Day 7 – 3/19

Weight: 177.8 = no change

Meal:
– 8 oz chicken livers
– 8 oz spinach
– 3.75 oz artichoke hearts
– 1 tablespoon butter
– 1 tablespoon duck fat
– 3 oz parsnips

Fitday Stats:
Calories: 812
Fat: 48 g (53%)
Protein: 62 g (30%)
Carbs: 33 g (17%)

Ketostix: small

Blood Glucose:
Fasting: 103
1- hour PP (after meal): 102
2-hour PP (after meal): 90

I wasn’t hungry at all, but made myself eat.

Protocol Round 1, Week 2, Day 1 – 3/20

Weight: 177.8 = no change

Measurements:
Bust: 38.5″ = no change
Waist: 32.75″ = down .25″
Hips: 44.5″ = no change

Other areas: = no change

Meal:
– 9 oz sirloin steak
– 8 oz kale
– 9 oz asparagus
– 3 oz potato
– 1 oz mushroom
– 1 oz butter
– 1 oz duck fat

Fitday Stats:
Calories: 904
Fat: 52 g (52%)
Protein: 62 g (27%)
Carbs: 47 g (21%)

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 91
2-hour PP (after meal): 77

Another good meal.

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

Weight: 176.6 = down 1.2 pounds

Meal:
– 11 oz scallops
– 8 oz chard
– 5 oz string beans
– 2.25 tablespoon butter
– 1.8 tablespoon duck fat
– 3 oz corn

Fitday Stats:
Calories: 910
Fat: 50 g (49%)
Protein: 65 g (28%)
Carbs: 50 g (22%)

Ketostix: medium

Blood Glucose:
Fasting: 85
1- hour PP (after meal): 102
2-hour PP (after meal): 89

I love corn but never think about buying it frozen. My scallops were delicious.

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

Weight: 176.6 = no change

Meal:
– 8 oz chicken livers
– 8 oz spinach
– 12 oz broccoli rabe
– 1.25 tablespoon butter
– 1.25 tablespoon duck fat
– 2 oz beets
– 1 egg

Fitday Stats:
Calories: 789
Fat: 49 g (56%)
Protein: 63 g (32%)
Carbs: 24 g (12%)

Ketostix: small

Blood Glucose:
Fasting: 87
1- hour PP (after meal): 78
2-hour PP (after meal): 75

Chicken liver isn’t my favorite, but I’m getting used to it.

Protocol, Round 1, Week 2, Day 5 – 3/24

Weight: 175.6 = down 1 pound

Meal:
– 9 oz shrimp
– 8 oz chard
– 8 oz beet greens
– 1.75 tablespoon butter
– 1.75 tablespoon duck fat
– 1 oz cornmeal

Fitday Stats:
Calories: 869
Fat: 49 g (51%)
Protein: 64 g (29%)
Carbs: 43 g (20%)

Ketostix: medium

Blood Glucose:
Fasting: 91
1- hour PP (after meal): 88
2-hour PP (after meal): 83

It’s hard to be creative with meals when your fat intake is so limited.

Protocol, Round 1, Week 2, Day 6 – 3/25

Weight: 175.6 = no change

Meal:
– 8 oz chicken liver
– 8 oz spinach
– 18 oz bok choy
– 1.25 tablespoon butter
– 1.25 tablespoon duck fat
– 2 oz sourdough
– 1 egg
– 1 oz tomato paste

Fitday Stats:
Calories: 873
Fat: 49 g (50%)
Protein: 65 g (30%)
Carbs: 43 g (20%)

Ketostix: medium

Blood Glucose:
Fasting: 90
1- hour PP (after meal): 101
2-hour PP (after meal): 79

A busy Saturday.

Protocol, Round 1, Week 2, Day 7– 3/26

Weight: 174.6 = down 1 pound

Meal:
– 11 oz pork chop
– 8 oz kale
– 4 oz artichoke hearts
– 1 tablespoon butter
– .75 tablespoon duck fat
– 3 oz peas

Fitday Stats:
Calories: 881
Fat: 49 g (50%)
Protein: 65 g (30%)
Carbs: 45 g (20%)

Ketostix: small

Blood Glucose:
Fasting: 79
1- hour PP (after meal): 99
2-hour PP (after meal): 90

Looking forward to measurements tomorrow.

Maintenance Round 2, Week 1, Day 1 – 3/27

Weight: 175.6 = up 1 pound

Measurements:
Bust: 38.5″ = no change
Waist: 32.5″ = down .25″
Hips: 44.5″ = no change

From other areas = down 2.5 ″

Ketostix: medium

Blood Glucose:
Fasting: 85
1- hour PP (after meal): 102
2-hour PP (after meal): 75

It’s good to be back on Maintenance. And I lost almost three more inches of fat last week. 🙂

Maintenance Round 2, Week 1, Day 2 – 3/28

Weight: 175.4 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 84
1- hour PP (after meal): 89
2-hour PP (after meal): 78

My meter readings are better, which means my metabolism is getting better!

Maintenance Round 2, Week 1, Day 2 – 3/29

Weight: 174.6 = down .8 pound

Ketostix: medium

Blood Glucose:
Fasting: 99
1- hour PP (after meal): 102
2-hour PP (after meal): 89

I wasn’t hungry and had to force myself to finish my meal. A friend came over and we had a nice visit.

Maintenance Round 2, Week 1, Day 4 – 3/30

Weight: 175.6 = up 1 pound

Ketostix: medium

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 102
2-hour PP (after meal): 91

I feel good. Unlike yesterday I was very hungry before my meal.

Maintenance Round 2, Week 1, Day 5 – 3/31

Weight: 175.4 = down .2 pound

Ketostix: small

Blood Glucose:
Fasting: 86
1- hour PP (after meal): 94
2-hour PP (after meal): 78

I did a mini-workout Wednesday that irritated my forearm tendons, which became a bit swollen and inflamed. That and the cortisol made me retain some water, which should go in a day or two. Today’s meal was a stir fry with shrimp, peanut butter, coconut cream, veggies, rice and  greens. It was delicious.

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

Weight: 175.4 = no change

Ketostix: medium

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 94
2-hour PP (after meal): 76

I made a purée of celeriac today. It was delicious and simple to make.

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

Weight: 175.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 93
1- hour PP (after meal): 108
2-hour PP (after meal): 104

I ate less than an ounce of dark chocolate, which spiked my blood sugars, so my body is not yet ready to eat it.  On a better note, I tried on a pair of slacks I haven’t worn in a while because they were too small – but they were to big! I had to wear an even smaller pair I had been saving.

Maintenance Round 2, Week 2, Day 1 – 4/3

Weight: 175 = down .4 pound

Measurements:
Bust: 38.5″ = no change
Waist: 32″ = down .5″
Hips: 44.5″ = no change

Other areas: = down 1″

Ketostix: small

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 88
2-hour PP (after meal): 79

I can’t wait for some fresh spring veggies. It feels great seeing my waist get smaller and seeing more fat loss, even while eating lots of fat and calories.

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

Weight: 173.4 = down 1.6 pounds

Ketostix: small

Blood Glucose:
Fasting: 89
1- hour PP (after meal): 93
2-hour PP (after meal): 87

I finally lost my retained water and more – yay!

Maintenance Round 2, Week 2, Day 3 – 4/5

Weight: 173.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 99
1- hour PP (after meal): 95
2-hour PP (after meal): 90

I cooked my lovely shrimp, veggies, peanut butter, and coconut cream stir-fry again. I’m in love with coconut cream and. could probably eat a whole container on its own.

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

Weight: 174.4 = up 1 pound

Ketostix: small

Blood Glucose:
Fasting: 99
1- hour PP (after meal): 101
2-hour PP (after meal): 90

I feel good and am enjoying my food.

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

Weight: 174.4 = no change

Ketostix: small

Blood Glucose:
Fasting: 98
1- hour PP (after meal): 106
2-hour PP (after meal): 84

My fat levels are stable even though my blood sugars spiked again.

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

Weight: 175 = up .6 pound

Ketostix: small

Blood Glucose:
Fasting: 87
1- hour PP (after meal): 102
2-hour PP (after meal): 93

Good meal.

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

Weight: 174.2 = down .8 pound

Ketostix: small

Blood Glucose:
Fasting: 103
1- hour PP (after meal): 85
2-hour PP (after meal): 85

I’m doing well.

Maintenance Round 2, Week 3, Day 1 – 4/10

Weight: 175.6 = up 1.4 pounds

Measurements:
Bust: 38″ = down .5″
Waist: 32″ = no change
Hips: 44.5″ = no change

Other areas: = down 1″

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 96
2-hour PP (after meal): 89

I lost another 1.5 inches of fat, and friends are noticing the loss.

Maintenance Round 2, Week 3, Day 2 – 4/11

Weight: 175.4 = down .2 pound

Ketostix: trace

Blood Glucose:
Fasting: 89
1- hour PP (after meal): 111
2-hour PP (after meal): 95

I’m enjoying our gorgeous weather.

Maintenance Round 2, Week 3, Day 3 – 4/12

Weight: 175.4 = no change

Ketostix: trace

Blood Glucose:
Fasting: 91
1- hour PP (after meal): 100
2-hour PP (after meal): 75

My glucose numbers are better today.

Maintenance Round 2, Week 3, Day 4 – 4/13

Weight: 174 = down 1.4 pounds

Ketostix: small

Blood Glucose:
Fasting: 80
1- hour PP (after meal): 77
2-hour PP (after meal): 73

I’m having a good day, and lost all my gained water weight.

Maintenance Round 2, Week 3, Day 5 – 4/14

Weight: 173.4 = down .6 pound

Ketostix: small

Blood Glucose:
Fasting: 84
1- hour PP (after meal): 101
2-hour PP (after meal): 92

Feel great.

Maintenance Round 2, Week 3, Day 6 – 4/15

Weight: 172.8 = down .6 pound

Ketostix: small

Blood Glucose:
Fasting: 79
1- hour PP (after meal): 110
2-hour PP (after meal): 88

I’m looking forward to the holiday.

Maintenance Round 2, Week 3, Day 7 – 4/16

Weight: 173.2 = up .4 pound

Ketostix: small

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 105
2-hour PP (after meal): 100

I had a fun day and ate an Easter meal with extended family, though I avoided the dishes with sauces and desserts.

Maintenance Round 2, Week 4, Day 1 – 4/17

Weight: 173 = down .2 pound

Measurements:
Bust: 38″ = no change
Waist: 32″ = no change
Hips: 43″ = down 1″

Other areas: = down 2″

Ketostix: trace

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 118
2-hour PP (after meal): 97

I’m tired and my blood sugars are high, probably fallout from hidden sugars in yesterday’s meal. I’m happy to have lost more fat, though.

Maintenance Round 2, Week 4, Day 2 – 4/18

Weight: 174.4 = up 1.4 pounds

Ketostix: small

Blood Glucose:
Fasting: 95
1- hour PP (after meal): 91
2-hour PP (after meal): 91

I’ve gained water weight from Sunday’s meal, which SugarFree said to expect.

Maintenance Round 2, Week 4, Day 3 – 4/19

Weight: 173.2 = down 1.2 pounds

Ketostix: small

Blood Glucose:
Fasting: 85
1- hour PP (after meal): 90
2-hour PP (after meal): 86

Even better glucose levels today.

Maintenance Round 2, Week 4, Day 4– 4/20

Weight: 172 = down 1.2 pounds

Ketostix: medium

Blood Glucose:
Fasting: 71
1- hour PP (after meal): 110
2-hour PP (after meal): 94

I cooked and ate a great meal and feel satisfied. Water weight is gone and then some.

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

Weight: 171.2 = down .8 pound

Ketostix: small

Blood Glucose:
Fasting: 82
1- hour PP (after meal): 89
2-hour PP (after meal): 84

I feel good about the continuing weight loss, especially while eating so much food and fat.

Maintenance Round 2, Week 4, Day 6 – 4/22

Weight: 171.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 81
1- hour PP (after meal): 111
2-hour PP (after meal): 97

I had a good meal.

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

Weight: 171.2 = no change

Ketostix: small

Blood Glucose:
Fasting: 81
1- hour PP (after meal): 93
2-hour PP (after meal): 69

I enjoyed the sunshine. I start my second round of Protocol tomorrow.

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

Weight: 172.6 = up 1.4 pounds

Measurements:
Bust: 38″ = no change
Waist: 31.5″ = down .5″
Hips: 42.5″ = down .5″

Other areas: = no change

Meal:
– 14 oz chicken
– 8 oz broccoli
– 4 oz dandelion greens
– 3 oz brown rice
– .7 tablespoon butter
– .6 tablespoon duck fat

Fitday Stats:
Calories: 886
Fat: 50 g (51%)
Protein: 64 g (29%)
Carbs: 45 g (20%)

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 99
2-hour PP (after meal): 88

My first day on Protocol wasn’t bad.

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

Weight: 172.2 = down .4 pounds

Meal:
– 8 oz chicken liver
– 8 oz chard
– 18 oz bok choy
– 1 oz tomato paste
– 1.25 tablespoon butter
– 1.25 tablespoon duck fat
– 1 large egg

Fitday Stats:
Calories: 756
Fat: 48 g (57%)
Protein: 58 g (31%)
Carbs: 23 g (12%)

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 102
2-hour PP (after meal): 81

I miss all the Maintenance fat. 🙂

Protocol Round 2, Week 1, Day 3 – 4/26

Weight: 171.4 = down .8 pound

Meal:
– 10 oz steak
– 8 oz spinach
– 4 oz artichoke hearts
– .75 tablespoon butter
– .75 tablespoon duck fat

Fitday Stats:
Calories: 756
Fat: 48 g (57%)
Protein: 63 g (33%)
Carbs: 18 g (10%)

Ketostix: small

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 75
2-hour PP (after meal): 71

I feel good on Protocol. When it’s time to eat I’m definitely hungry.

Protocol Round 2, Week 1, Day 4 – 4/27

Weight: 171.4 = no change

Meal:
– 9 oz shrimp
– 8 oz chard
– 6 oz collards
– 1.75 T butter
– 1.75 T duck fat
– 3 oz sweet potato

Fitday Stats:
Calories: 832
Fat: 48 g (52%)
Protein: 62 g (30%)
Carbs: 38 g (18%)

Ketostix: small

Blood Glucose:
Fasting: 83
1-hour PP (after meal): 92
2-hour PP (after meal): 84

Recently it’s dawned on me that the long-term effect of sugar and carbohydrates on blood glucose is terrible. I basically knew that but had forgotten.

Protocol Round 2, Week 1, Day 5 – 4/28

Weight: 171.4 = no change

Meal: didn’t eat

Ketostix: small

Blood Glucose:
Fasting: 84

I was hungry before I ate, but lost my appetite after a few bites. My son has a fever and sore throat, so I’m hoping I’m not catching it – but SugarFree has put me on the PIM (Protocol Illness Menu) tomorrow just in case.

Protocol Round 2, Week 1, Day 6 – 4/29

Weight: 170.4 = down .4 pound

Meal: PIM

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 101
2-hour PP (after meal): 85

Still not quite myself.

Protocol Round 2, Week 1, Day 7 – 4/30

Weight: 170 = down .4 pound

Meal:
– 8 oz chicken liver
– 8 oz spinach
– 1.15 tablespoon butter
– 1.15 tablespoon duck fat
– 6 oz collards
– 2 oz beets
– 8 oz beet greens
– 2 large eggs

Stats:
Calories: 802
Fat: 50 g (56%)
Protein: 64 g (32%)
Carbohydrates: 24 g (12%)

Ketostix: small

Blood Glucose:
Fasting: 93
1-hour PP (after meal): 101
2-hour PP (after meal): 85

I was able to eat a full meal, no problem.

Protocol Round 2, Week 2, Day 1 – 5/1

Weight: 168.8 = down 1.2 pounds

Measurements:
Bust: 38″ = no change
Waist: 31″ = down .5″
Hips: 42″ = down .5″

Other areas: = down 2″

Meal:
– 8 oz red snapper
– 8 oz broccoli
– 6 oz collards
– 3 oz sweet potato
– 1.85 tablespoon butter
– 1.85 tablespoon duck fat

Fitday Stats:
Calories: 878
Fat: 50 g (51%)
Protein: 65 g (30%)
Carbs: 42 g (19%)

Ketostix: medium

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 111
2-hour PP (after meal): 96

I grilled my fish, and it was delicious. I lost another three inches of fat this week and am down in the 160’s! It feels great to lose that weight. A pair of jeans and yoga pants that were tight just a month or so ago don’t fit anymore – they’re too big. 😀

Protocol Round 2, Week 2, Day 2 – 5/2

Weight: 168.2 = down .4 pound

Meal:
– 14 oz chicken thigh
– 8 oz chard
– 1 tablespoon butter
– 1 tablespoon duck fat
– 6 oz collards
– 2 oz brown rice

Fitday Stats:
Calories: 894
Fat: 58 g (58%)
Protein: 61 g (28%)
Carbohydrates: 32 g (14%)

Ketostix: trace

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 99
2-hour PP (after meal): 85

I’m feeling good. My blood sugars are much better today.

Protocol Round 2, Week 2, Day 3 – 5/3

Weight: 168 = down .2 pound

Meal:
– 8 oz chicken liver
– 8 oz spinach
– 1.5 tablespoon butter
– 1.5 tablespoon duck fat
– 4 oz artichoke hearts
– 2 oz tomato paste
– 1 oz shallots
– 2 eggs

Fitday Stats:
Calories: 931
Fat: 59 g (57%)
Protein: 65g (28%)
Carbohydrates: 35 g (15%)

Ketostix: small

Blood Glucose:
Fasting: 81
1-hour PP (after meal): 90
2-hour PP (after meal): 88

Protocol Round 2, Week 2, Day 4 – 5/4

I had a very stressful family emergency – hubby was in an accident. Truck’s totaled but he’s okay, thank God.

Protocol Round 2, Week 2, Day 5 – 5/5

I’m still dealing with the fallout, and my cortisol and endorphin levels are through the roof.

Protocol Round 2, Week 2, Day 6 – 5/6

Weight: 170 = up 2 pounds

Meal:
– 12 oz pork chop
– 8 oz broccoli
– 1 tablespoon butter
– 1 tablespoon duck fat
– 7 oz mustard greens

Fitday Stats:
Calories: 850
Fat: 54 g (57%)
Protein: 66 g (31%)
Carbohydrates: 25 g (12%)

Ketostix: small

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 132
2-hour PP (after meal): 92

Still high cortisol, so high PP’s. Water weight gain as a result as well.

Protocol Round 2, Week 2, Day 7 – 5/7

Weight: 169 = down 1 pound

Meal:
– 9 oz pork chop
– 8 oz chard
– 2 tablespoon butter
– 2 tablespoon duck fat
– 6 oz collards
– 2 oz lentils

Fitday Stats:
Calories: 1015
Fat: 55 g (49%)
Protein: 75 g (30%)
Carbohydrates: 55 g (21%)

Ketostix: small

Blood Glucose:
Fasting: 96
1-hour PP (after meal): 93
2-hour PP (after meal): 99

I lost some of the water and my meter readings are back to normal. Phew.

Maintenance Round 3, Week 1, Day 1 – 5/8

Weight: 168 = down 1 pound

Measurements:
Bust: 38″ = no change
Waist: 31″ = no change
Hips: 41.5″ = down .5″

Other areas: = down .5″

Ketostix: small

Blood Glucose:
Fasting: 92
1-hour PP (after meal): 92
2-hour PP (after meal): 84

I feel like I’m back on track. I was worried I wouldn’t be able to finish all my food my first day back on Maintenance, but I ate it all!

Maintenance Round 3, Week 1, Day 2 – 5/9

Weight: 168 = no change

Ketostix: small

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

I’m enjoying being back on Maintenance.

Maintenance Round 3, Week 1, Day 3 – 5/10

Weight: 168 = no change

Ketostix: trace

Blood Glucose:
Fasting: 102
1- hour PP (after meal): 101
2-hour PP (after meal): 82

Good day.

Maintenance Round 3, Week 1, Day 4 – 5/11

Weight: 168 = no change

Ketostix: trace

Blood Glucose:
Fasting: 98
1- hour PP (after meal): 101
2-hour PP (after meal): 85

I’m looking forward to the weekend.

Maintenance Round 3, Week 1, Day 5 – 5/12

Weight: 168 = no change

Ketostix: trace

Blood Glucose:
Fasting: 92
1- hour PP (after meal): 98
2-hour PP (after meal): 84

I feel good, though I burned my hand on a pot. Nothing serious.

Maintenance Round 3, Week 1, Day 6 – 5/13

Weight: 168 = no change

Ketostix: small

Blood Glucose:
Fasting: 97
1- hour PP (after meal): 105
2-hour PP (after meal): 92

The higher glucose levels from burning my hand happened today.

Maintenance Round 3, Week 1, Day 7 – 5/14

Weight: 167.4 = down .6 pound

Ketostix: small

Blood Glucose:
Fasting: 96
1- hour PP (after meal): 104
2-hour PP (after meal): 96

I had a nice Mother’s Day with my family. We went out for lobsters.

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

Weight: 166.6 = down .8 pound

Measurements:
Bust: 38″ = no change
Waist: 31″ = no change
Hips: 41 = down .5″

Other areas: = no change

Ketostix: trace

Blood Glucose:
Fasting: 97
1-hour PP (after meal): 114
2-hour PP (after meal): 106

I’m thirty pounds lighter today than I was when I began Protocol!

Maintenance Round 3, Week 2, Day 2 – 5/16

Weight: 167.4 = up .8 pound

Ketostix: small

Blood Glucose:
Fasting: 99
1- hour PP (after meal): 91
2-hour PP (after meal): 88

I’m enjoying the spring weather.

Maintenance Round 3, Week 2, Day 3 – 5/17

Weight: 167.4 = no change

Ketostix: large

Blood Glucose:
Fasting: 91
1- hour PP (after meal): 93
2-hour PP (after meal): 87

We went from spring to summer overnight. I ate most of my meal, but I think the heat is affecting my appetite.

Maintenance Round 3, Week 2, Day 4 – 5/18

Weight: 166.6 = no change

Ketostix: small

Blood Glucose:
Fasting: 93
1- hour PP (after meal): 102
2-hour PP (after meal): 94

I didn’t sleep well last night. I won’t have ketostix readings for a while, because mine went bad and I need to order more.

Maintenance Round 3, Week 2, Day 5 – 5/19

Weight: 166.6 = no change

Blood Glucose:
Fasting: 94
1- hour PP (after meal): 106
2-hour PP (after meal): 97

I’m not feeling well (or maybe it’s the heat), so I’ll eat PIM (Protocol Illness Menu) today.

Maintenance Round 3, Week 2, Day 6 – 5/20

Weight: 166.6 = no change

Blood Glucose:
Fasting: 87
1- hour PP (after meal): 102
2-hour PP (after meal): 93

After my meal I went to a pub with friends. They had dinner, I only drank seltzer. They couldn’t believe I wasn’t hungry and felt fine watching them eat in front of me. Nice feeling.

Maintenance Round 3, Week 2, Day 7 – 5/21

Weight: 166.6 = no change

Blood Glucose:
Fasting: 84
1- hour PP (after meal): 88
2-hour PP (after meal): 87

Good glucose levels today. I can’t wait until they look like that everyday. I’ve stayed busy in the garden – planting, planting, and planting.

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

Weight: 166.6 = no change

Measurements:
Bust: 38″ = no change
Waist: 31″ = no change
Hips: 41 = no change

Other areas: = down 1″

Blood Glucose:
Fasting: 98
1-hour PP (after meal): 84
2-hour PP (after meal): 81

I planted so many plants and trees yesterday I’m still tired and still have more to plant!

Maintenance Round 3, Week 2, Day 2 – 5/23

Weight: 166.6 = no change

Blood Glucose:
Fasting: 87
1- hour PP (after meal): 78
2-hour PP (after meal): 76

Great day: nice weather and a nice meal.

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

Weight: 166.6 = no change

Blood Glucose:
Fasting: 91
1- hour PP (after meal): 99
2-hour PP (after meal): 89

I tried on a belt too tight to wear and was pleasantly surprised that it fit.

Maintenance Round 3, Week 2, Day 4 – 5/25

Weight: 165.4 = down 1.2 pounds

Blood Glucose:
Fasting: 94
1- hour PP (after meal): 89
2-hour PP (after meal): 78

Pleasantly surprised that I lost 1.2 pounds overnight!

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

Weight: 165.4 = no change

Blood Glucose:
Fasting: 93
1- hour PP (after meal): 100
2-hour PP (after meal): 84

Tried on size ten pants and though they are a wee bit snug, they better than the pants I’ve been wearing that are falling off me.

Maintenance Round 3, Week 3, Day 6 – 5/27

Weight: 165.4 = no change

Blood Glucose:
Fasting: 89
1- hour PP (after meal): 111
2-hour PP (after meal): 92

Another busy weekend.

Maintenance Round 3, Week 3, Day 7 – 5/28

Weight: 166.4 = up 1 pound

Blood Glucose:
Fasting: 93
1- hour PP (after meal): 115
2-hour PP (after meal): 98

I went to a friends graduation party. There were many temptations but I didn’t give in to any.

Maintenance Round 3, Week 4, Day 1 – 5/29

Weight: 166.4 = no change

Measurements:
Bust: 37.5″ = down .5″
Waist: 31″ = no change
Hips: 40.5 = down .5″

Other areas: = down .25″

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 90
2-hour PP (after meal): 88

I was surprised to see more fat loss on my third week of Maintenance – while eating so much food.

Maintenance Round 3, Week 3, Day 2 – 5/30

Weight: 166.4 = no change

Blood Glucose:
Fasting: 84
1- hour PP (after meal): 104
2-hour PP (after meal): 89

I feel good – someone at the gym commented on my weight loss.

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

Weight: 166.4 = no change

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 102
2-hour PP (after meal): 87

Good meal.

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

Weight: 166.4 = no change

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 104
2-hour PP (after meal): 85

Feeling great.

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

Weight: 166.6 = up .2 pound

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 102
2-hour PP (after meal): 85

Another delicious meal.

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

Weight: 166.6 = no change

Blood Glucose:
Fasting: 88
1- hour PP (after meal): 109
2-hour PP (after meal): 90

I’m not happy with my meter readings.

Maintenance Round 3, Week 4, Day 7 – 6/4

Weight: 166.4 = down .2 pound

Blood Glucose:
Fasting: 98
1- hour PP (after meal): 88
2-hour PP (after meal): 77

Saturday was stressful.

Protocol Round 3, Week 1, Day 1 – 6/5

Weight: 166.4 = no change

Measurements:
Bust: 37.5″ = no change
Waist: 31″ = no change
Hips: 40.5″ = no change

Other areas: = no change

Meal:
– 9 oz steak
– 8 oz chard
– .75 tablespoon butter
– .75 tablespoon duck fat
– 4 oz dandelion greens
– 3 oz sweet potato

Stats:
Calories: 820
Fat: 48 g (33%)
Protein: 61 g (42%)
Carbohydrates: 36 g (25%)

Blood Glucose:
Fasting: 90
1-hour PP (after meal): 107
2-hour PP (after meal): 83

It wasn’t as hard adjusting to Protocol for my first meal this third round, though I’m a little hungry and will be until lipolysis kicks in.

Protocol Round 3, Week 1, Day 3 – 6/6

Weight: 165.4 = down 1 pound

Meal:
– 8 oz chicken liver
– 8 oz chard
– 1 tablespoon butter
– 1 tablespoon duck fat
– 2 oz artichoke
– 2 eggs
– 2 oz sourdough

Fitday Stats:
Calories: 859
Fat: 47 g (30%)
Protein: 63 g (40%)
Carbohydrates: 46 g (30%)

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 115
2-hour PP (after meal): 92

Stressful day.

Protocol Round 3, Week 1, Day 4 – 6/7

Weight: 165.4 = no change

Meal:
– 12 oz chicken thigh
– 8 oz spinach
– .75 tablespoon butter
– .75 tablespoon duck fat
– 12 oz broccoli raab
– 3 oz brown rice

Fitday Stats:
Calories: 841
Fat: 49 g (33%)
Protein: 64 g (43%)
Carbohydrates: 36 g (24%)

Blood Glucose:
Fasting: 84
1-hour PP (after meal): 109
2-hour PP (after meal): 83

Better day.

Protocol Round 3, Week 1, Day 5 – 6/8

Weight: 165.4 = no change

Meal:
– 7 oz sole
– 8 oz chard
– 1.5 tablespoon butter
– 1.5 tablespoon duck fat
– 5 oz string beans
– 4 oz lentils

Fitday Stats:
Calories: 841
Fat: 49 g (32%)
Protein: 64 g (42%)
Carbohydrates: 40 g (26%)

Ketostix: trace

Blood Glucose:
Fasting: 86
1-hour PP (after meal): 111
2-hour PP (after meal): 85

Feel good.

Protocol Round 3, Week 1, Day 6 – 6/9

Weight: 165.4 = no change

Meal:
– 7 oz lamb chop
– 8 oz broccoli
– .25 tablespoon butter
– .25 tablespoon duck fat
– 6 oz celeriac
– 4 oz potatoes

Fitday Stats:
Calories: 909
Fat: 53g (33%)
Protein: 60 g (37%)
Carbohydrates: 48 g (30%)

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 88
2-hour PP (after meal): 101

Did a lot of gardening today.

Protocol Round 3, Week 1, Day 7 – 6/10

Weight: 164.6 = down .8 pound

Meal:
– 8 oz lobster
– 8 oz spinach
– 2 tablespoon butter
– 2 tablespoon duck fat
– 6 oz collards
– 1.5 oz couscous

Fitday Stats:
Calories: 960
Fat: 52 g (30%)
Protein: 60 g (34%)
Carbohydrates: 63 g (36%)

Ketostix: trace

Blood Glucose:
Fasting: 94
1-hour PP (after meal): 112
2-hour PP (after meal): 95

I had a nice day with my family.

Protocol Round 3, Week 2, Day 1 – 6/12

Weight: 164.6 = no change

Measurements:
Bust: 37.5″ = no change
Waist: 31″ = no change
Hips: 40.5″ = no change

Other areas: = down 1.25″

Meal:
– 11 oz pork chop
– 8 oz chard
– 1 tablespoon butter
– 1 tablespoon duck fat
– 10 oz broccoli raab
– 3 oz brown rice

Fitday Stats:
Calories: 881
Fat: 53 g (34%)
Protein: 65 g (42%)
Carbohydrates: 36 g (24%)

Ketostix: small

Blood Glucose:
Fasting: 88
1-hour PP (after meal): 105
2-hour PP (after meal): 92

High heat and humidity has moved in.

Protocol Round 3, Week 2, Day 2 – 6/13

Weight: 164.6 = no change

Meal:
– 8 one chicken liver
– 4 oz dandelion greens
– 1 tablespoon butter
– 1 tablespoon duck fat
– 8 oz broccoli
– 2 eggs
– 2 oz onions
– 1 oz tomato paste
– 2 oz beets

Ketostix: small

Fitday Stats:
Calories: 839
Fat: 47 g (31%)
Protein: 63 g (42%)
Carbohydrates: 41g (27%)

Blood Glucose:
Fasting: 89
1-hour PP (after meal): 111
2-hour PP (after meal): 87

It’s hard to want to eat in a heat wave.

Protocol Round 3, Week 2, Day 3 – 6/14

Weight: 164 = down .6 pound

Meal:
– 8 oz shrimp
– 2 oz artichokes
– 1.75 tablespoon butter
– 1.75 tablespoon duck fat
– 8 oz chard
– 2 oz lentils

Ketostix: medium

Fitday Stats:
Calories: 916
Fat: 48 g (28%)
Protein: 66 g (39%)
Carbohydrates: 55 g (33%)

Blood Glucose:
Fasting: 95
1-hour PP (after meal): 108
2-hour PP (after meal): 72

Off camping for two weeks!