SugarFree Protocol: Shanon

Does HCG “work” as Dr. Simeons described? I believe this analysis has proved it does not. Does HCG do anything at in terms of obesity (except to make more fat calls from proto fat cells)? I believe this analysis has proved it does not.

But demonstrating something from a logical, scientific point of view will only go so far, for skeptics. That’s why I’ve designed what I believe is the perfect real-life experiment to prove or disprove the efficacy of HCG once and for all. I have enlisted several participants, who will be following strict rules.

There will be Four Stages of the experiment, which will last about fourteen days. Each participant will be given his or her own ‘thread’ on which they will post daily about the results of the experiment to date.

GENERAL EXPERIMENT PARAMETERS

– Each participant will be on hcg throughout the experiment.

– Each participant will eat 500 calories throughout the experiment.

– Each participant will set up a FitDay account, and will log all food intake daily.

– No participant will learn of the next Stage until it is time for that stage, thus avoiding any placebo anticipation.

– Each participant has agreed to write honestly here about the results of the experiment, good, bad or ugly.

– Each participant will post daily their level of ketosis measured by a ketostix every morning, as well as the following blood glucose readings from a meter: Fasting, and Post-Prandial 1-hour and 2-hours after beginning their main meal of the day.

Once all four stages are complete, anyone reading this blog will have all the information they need to try the experiment for themselves — and I hope they will.

STAGE ONE

For the first two days of the experiment, participants will take the normal amount of hcg they usually do, and eat precisely the same food they usually do. They will log the foods at FitDay as well as here, on their thread, and will post their keto and BG numbers here for both days. Results for Stage One will begin posting on April 25th.

This is Shanon’s Thread

Introduction:

Hello to all in the very frustrating world of fat gain. I’m 41, and have agreed to try this experiment because I’ve reached a plateau and have been even inching back from the plateau. I’m ready to try something different to kick up my current diet.

My insulin is not working as well as I thought and I still have some Insulin Resistance. I’m also dealing with high Leptin levels and a reverse T3 issue. I have been following a low carb, moderate protein, and high fat diet. Something along the lines of The Optimal Diet, developed by Dr. Jan Kwasnieswki. I have lost 10 pounds and would like to lose 25 more pounds putting me at 150 pounds. In this Experiment I’ll be the ‘control’ since I’m not on HCG and won’t take it or (because of my insulin resistance) eat the Simeons protocol as  is. All that would do is spike my insulin. So I’ll be posting my daily log starting with Stage Four.

In the infamous words of Sponge Bob, “I’m ready, I’m ready, I’m ready”.

Weight: 174.6

Measurements:

Height = 5 feet 5 inches
Chest = 39 1/2 inches
Waist = 33 1/2 inches
Hips = 46 inches


——————————

HCG EXPERIMENT #1, STAGE TWO

Although Part IV of this series has made clear, through biology and Simeons’ own words, that HCG is to fat liberation what Dumbo’s feather is to flying, here are two paragraphs taken directly from P&I in context. That is, the second paragraph directly follows the first — and contradicts it.

“In many countries specially prepared unsweetened and low Calorie foods are freely available, and some of these can be tentatively used. When local conditions or the feeding habits of the population make changes necessary, it must be borne in mind that the total daily intake must not exceed 500 Calories if the best possible results are to be obtained, that the daily ration should contain 200 grams of fat-free protein and a very small amount of starch.”

In this paragraph Simeons clearly states what matters to successful weight loss: very low calories that contain no sugar and perhaps a tiny amount of starch. Why? Because sugar and starch spike insulin, insulin prevents lipolysis, and without lipolysis there will be no fat  loss, which means hunger with little pounds lost. Eat sugar and starch for your 500 calories, and HCG will be useless: In fact, to the extent that you are insulin resistant is the extent to which eating these 500 calories will stop weight loss dead and make you ravenous. Eat 500 calories of no sugar or starch however, and HCG is immaterial: without any of it at all lipolysis will commence, fat cells will open, hunger will diminish and a lot of pounds/fat/inches will be gone.

“Just as the daily dose of HCG is the same in all cases, so the same diet proves to be satisfactory for a small elderly lady of leisure or a hard-working muscular giant. Under the effect of HCG the obese body is always able to obtain all the Calories it needs from the abnormal fat deposits, regardless of whether it uses up 1500 or 4000 per day. It must be made very clear to the patient that he is living to a far greater extent on the fat which he is losing than on what he eats.”

Always? Well, no. Not always, but never if your 500 calories contain a lot of carbohydrates, especially sugar. That’s what Stage Two is designed to demonstrate. As readers have seen in Stage One, to the extent that our participants are insulin resistant, is the extent to which they have failed to lose either weight or hunger even while taking HCG, and even while eating starvation level calories … for days at a time.

Think about that, and about how even our first few days of this experiment have kicked CICO and its proponents in their collective butts. No participant went over 700 calories even once, yet little to no weight was lost by some of them. This is exactly the ‘mystery’ of locked metabolic ward studies, where the staff feeds massively overweight participants every morsel of food they eat, which is always starvation level calories consisting of extremely low-fat, high ‘complex’ carbohydrates and protein — yet who, when weighed at the end of a week have gained weight in the form of fat.

“But they’re not taking HCG!” some of you might say. And that’s true. So in Stage Two, all participants will continue with their HCG injections. And they will continue to eat 500 calories — starvation level. Protein will remain the same as Simeons prescribed: 200 fat-free grams by weight, up to 250 calories a day.

However — for the remaining 250 calories, participants will eat fat-free or low-fat sugar foods. They may have low-fat: cookies, candy, ice-cream, doughnuts or soft-drinks as they desire. No fruit or vegetables.

Will “under the effect of HCG the obese body is always able to obtain all the Calories it needs from the abnormal fat deposits” hold true? I doubt it. Will they lose weight? Not likely. Will their blood sugars spike? Probably. Will they be, despite the HCG, as ravenously hungry as those who have “tried but failed to do 500 calories without HCG?” Oh, yes, indeed they will. Maybe not the first day, but as the days of Stage Two go on.

And if this turns out to be the case — if HCG fails to perform as Simeons states it always will, as he states it did for the Fat Boys who ate many more calories than 500, and where those calories contained lots of sugar — then we must conclude, as Simeons himself admitted when discussing Vegetarians, that it is the composition of the calories that really matters, and not injecting HCG. Either the composition of the calories promotes lipolysis, or the composition of the calories prevents lipolysis — and the difference between those two poles depends on the extent to which one is insulin resistant.

Let Stage Two Commence!

Editors Note: Sorry for the delay in posting Day 1 of Stage 4, but I wanted to write the Overview and Analysis of the Experiment first, and that turned out to be a longer piece than expected.

Stage 4, Day 1

Weight: 174.2 pounds

Measurements:
Bust: 39 1/2″
Waist: 33 1/4″
Hips: 45 1/2″

Breakfast:
-1 cup coffee
-1 tbsp heavy cream

Lunch:
– 2 eggs
– 1 slice green tomato
– 1 coffee
– 1 tbsp heavy cream
– 7 grams butter

Dinner:
– 5.2 ounce rib eye steak
-100 grams baked potato
-7 grams butter
– 1 T sour cream
– 2 small cucumbers

Nutrition Data Stats:
Total Calories: 769
Protein: 58 grams (30%)
Fat: 49 grams (57%)
Carbohydrates: 24 grams (13%)

Ketostix: –

Blood Glucose:
– Fasting: 74
– 1 hour pp: 82 (lunch)
– 2 hour pp: 72 (lunch)

Finally sat down to lunch at 2 p.m. I was very hungry before eating and still felt a little hungry afterward. Ate dinner at 6:45 p.m. My plate of food was big. I felt full after eating, however two hours later I was hungry again. My blood glucose an hour after dinner was 116, and two hours after it was 93.

It took me a long time this morning getting my ratios right. It’s going to be interesting mixing different foods and getting all the ratios correct. I don’t want to eat the same thing for four days in a row! I guess there are worse things in life.

Stage 4, Day 2

Weight: 172.8 = down 1.4 pounds

Breakfast:
– Cup Coffee
– 1 tbsp heavy cream

Lunch:
– Cup Coffee
– 1 tbsp heavy cream
– 3 eggs
– 7 g butter

Dinner:
-255 g (9 ounces) Lamb
– 28 g baked potato
– 46 g spanakopita
– balsamic vinegar
– cucumbers
– collard greens
– 7 g butter

Nutrition Data Stats:
– total calories 771
– fat 51 g (60%)
– Protein 57 g (29%)
– carbohydrates 21 g (11%)

Ketostix:
– small (15)

Blood Glucose:
– fasting: 86
– 1 hr pp: 91 (after dinner)
– 2 hr pp: 83

It took me a long time to get to sleep last night. I could not relax enough to sleep, but when I finally fell asleep I slept through the night and woke up feeling really refreshed and in a good mood. I often wake up at 3 or 4 and have hard time falling back to sleep. Wasn’t feeling the hunger today like I felt yesterday. Three eggs for lunch was very satisfying and I felt full. I think those little suckers are the perfect food! The 255 grams of lamb for dinner was a lot of lamb. I don’t think I want to eat lamb again for two months.

Stage 4, Day 3

Weight: 172.4 = down .4 pounds

Breakfast:
– coffee
– 1 tbsp heavy cream

Lunch:
– coffee
– 1 tbsp heavy cream
– 2 eggs
– 20 g bacon (1 thick slice)

Dinner:
-4 oz. rib eye steak
-1 egg
– 1 & 1/4 slice of bread
– kale

Nutrition Data stats:
– total calories 768
– fat 52 g (61%)
– protein 58 g (30%)
– carbohydrates 17 g (9%)

Ketostix: small (35 – almost moderate)

Blood Glucose:
– fasting: 83
– 1 hr pp: 96 (after dinner)
-2 hr pp: 84 (after dinner)

Had another late lunch and was absolutely famished. It made me think that when on this diet I’ll have to make sure I schedule my meals so I’m not waiting so long to eat. Maybe I’ll eat a little cheese with my morning coffee. My protein and fat seem to be taking up most of my calories not leaving me with much for carbohydrates, but I know fat and protein is what leaves me feeling satisfied so I always leave carbohydrates for last to work out. I’ll have to think of ways to work them in better.

Announcements:

  • Due to Mother’s Day, all participants (and your faithful blogger) have the day off, so there will be no reports tomorrow.
  • Stage Four has gone so well for the participants, they have all agreed to continue on Monday and go through the week.
  • At the end of that time, some will continue a bit longer at Stage Four, and some will go on to the Maintenance Stage.
  • Starting Monday, readers will be able to pose direct questions about the Experiment to participants on their threads, and participants will reply themselves. Please do not post your questions before Monday or they will be deleted. Also, please make sure you post your question to the right thread, or you may never find it again. 🙂
  • HAPPY MOTHER’S DAY TO ALL

Stage 4, Day 4

Weight: 170.4 = Down 2 pounds

After four days on Protocol, a loss just shy of 4 pounds!

Lunch:
– 2 eggs
– 2 tbsp chile con queso dip
– 1/2 tbsp butter
– 2 tbsp whole milk
– 9 g shallot
– 1 slice bacon
– collard greens

Dinner:
– 150 g scallops
– 1/2 T olive oil
-1/2 T balsamic vinegar
– salad greens
– bread crumbs
– green beans

Nutrition data stats:
– total: 777
– Fat: 53 g (61%)
– Protein: 53 g (27%)
– carbohydrates: 22 g (12%)

Ketostix: small (30-35)

Blood Glucose:
– Fasting: 80
-1 hr. pp: 81 (after lunch)
-2 hr. pp: 74 (after lunch)

I felt good today. I didn’t have hunger like other days. I wasn’t really hungry for dinner like I usually am. I drank more water than I usually do. All my numbers were off because I had a crazy day running around and realized after the fact that I hadn’t included everything.

Stage 4, Week 2, Day 1

Weight: 171.6 = up 1.2 pound

Measurements:
Chest: 39″ = down .5″
Waist: 32.75″ = down .5″
Hips: 44.25″ = down 1.25″

[NOTE: That’s over 2 inches (fat, not water) lost in 4 days – fabulous!]

Breakfast:
coffee
heavy cream, 1 tbsp

Lunch:
3 eggs
3.5 grams butter
2 slices green tomato

Dinner:
5 ounces chicken thigh
3.5 grams butter
green beans
salad greens
1 teaspoon olive oil
74 grams french fries
1 teaspoon vinegar

Fit Day Stats:
total calories – 766
fat – 50 grams 59 %
protein – 57 grams 30 %
carbohydrates – 22 grams 11%

Ketostix: negative

Blood Glucose: Dinner
fasting – 91
1 hr. pp – 128
2 hr. pp – 100

I gained 1.2 pounds just from the food I ate for Mothers Day which did not make me happy, but I’m fairly certain it’s water weight that will come off in the next few days.

I ate some homemade coffee ice cream, baguette, and an alcoholic beverage (which always bloats me up) so I’m not surprised by the weight gain. I forgot to take my measurements on Sunday so these are from this morning even with the weight gain. I’m happy to see those inches go. It tells me that the weight I lost must have been fat.

My sugars after dinner were higher than usual. I think I know why. I used some malt vinegar on my french fries and didn’t think about that malt vinegar is barley malt and corn malt. There is no nutrition label on the bottle so I don’t have any nutritional counts and I’m too tired to got to ND to figure it out. I’m sure it changes my Nutrition Data stats. I also worked out today and I’ve noticed a trend of higher blood glucose levels when I’ve worked out. I felt good today. No hunger except when it’s time to eat.

Stage 4, Week 2, Day 2

Weight: 171.6 pounds = down 0 pounds

Breakfast:
1 cup coffee
1 T. heavy cream

Lunch:
1 egg
57 grams liver pate
2 coco crackers
7 grams butter

Dinner:
.5 egg
140 grams chicken breast
14 grams bread crumbs
vinaigrette
salad greens
green beans
cucumber
green tomato

Nutrition Data Stats:
total calories – 816
fat – 52 grams (57%)
protein – 63 grams (31%)
carbohydrates – 24 grams (12%)

Ketostix: negative

Glucose:
fasting 88
1 hr. pp 103 (after dinner)
2 hr. pp 92

Today was good. Feeling a little hunger two hours after dinner. My glucose numbers are more in line with where they should be. Weight is the same and haven’t lost the water weight yet. Still at negative on the ketostix.

Stage 4, Week 2, Day 3

Weight: 171.6 = 0 loss

Breakfast:
1 T heavy cream
1 cup coffee
.5 egg

Lunch:
1 T heavy cream
1 cup coffee

Dinner:
133 g hamburger (85% lean)
1 coco cracker
2.5 eggs
100 grams baked potato
red chard

Nutrition Data stats:
total 763 calories
Fat 47 g (55%)
Protein 59 g (31%)
carbohydrates 26 g (14%)

Ketostix – Negative

Blood Glucose:
fasting – 89
1 hr. pp – 106 (after dinner)
2 hr. pp – 101 (after dinner)

I started my day hungry. Had my coffee and cream and still felt hungry. Ate a half of egg and that filled my hunger. I was driving all over running errands and by the time I got home it was time to get the kids and get homework done without anytime for lunch. So I ate a really big dinner. I wasn’t hungry after breakfast and wasn’t sure I’d be able to eat everything I needed to for dinner, but I didn’t have a problem with that. I’m still feeling full. My sugars are high and I believe it’s due to waiting a long time to eat and then having carbohydrates included in the meal. Still no loss of weight. I’m just hanging steady at 171.6.

[Note: It’s unlikely that the high (especially for you) 1-hr PP was the carbs, per se. More likely the lack of fiber and fat with dinner that would have slowed down the conversion of those carbs to glucose. As it is, you reported 50 grams of fat, but nutrition data shows only 47, and that’s assuming you ate every last drop of fat in the pan or grill when you made the burger. If not, you probably got closer to 40 grams. A salad or veggies with butter would have been better than the eggs, even if you had to add more meat to the burger to meet your protein requirements. Worse: potatoes go 0 to 60 to glucose if you don’t eat it with fats like butter and sour cream. A good rule of thumb is never to eat fruit or starch veggies without a lot of fat. Isn’t that why God created cream? 🙂

You may not have dropped on the scale, but I bet you will see very nice fat/inch losses when you measure this weekend. Keep eating the fat. LOL]

Stage 4, Week 2, Day 4

Weight: 170.4 – down 1.2 pounds

Breakfast:
Coffee
7.5 g heavy cream

Lunch:
64.4 grams hamburger (85% lean)

Dinner:
4 large eggs
1 large egg white
42 g gouda cheese
7 g butter
15 g whole milk
100 g baked potato

Nutrition Data Stats:
total calories – 790
fat – 50 (57%)
protein – 60 (30%)
carbohydrates – 25 (13%)

Ketostix: moderate

Blood Glucose:
fasting – 95
1 hr. pp – 104 (after dinner)
2 hr. pp – 103 (after dinner)

Another day running around with very little time for lunch. Did manage to squeeze in a left over burger. My weight finally went down and I actually reached moderate on the keto stick. A first for me. My sugars don’t seem to want to come down though. We’ll see what tomorrow brings weight wise. I hope to see a couple more grams come off. I can’t believe it’s already Thursday and I’m four days into week 2 already! I’ve noticed that my sense of smell has intensified. I can smell food being cooked from across the street.

Stage 4, Week 2, Day 5

Weight: 169.8 = down .6 lbs

Breakfast:
2 cups coffee

Lunch:
2 large eggs
41 g liver pate
1 coco cracker

Dinner:
3 large eggs
110 g cottage cheese
14 g potato chips

Nutrition Data Stats:
total calories – 677
fat – 45 (60%)
protein – 49 (29%)
carbohydrates – 19 (11%)

Ketostix: = moderate

I’m headed to a book club meeting and didn’t have much time for dinner. I tried to make my percentages work out for tonight, but it didn’t happen and at this point it’s just frustrating so my percentages are just going to be what they are. I was going to eat a pork chop, but fuhgedaboudit. It was good to see some more loss in weight. I’ll take what ever I can get. I was moderate on ketostix for second morning in a row. Don’t have time for glucose readings tonight.

Stage Four, Week 2, Day 6

Weight: I forgot to weigh today

Breakfast: 1 cup coffee

Lunch:
1 cup coffee
2 large eggs
1 slice sugar-free, low carb chocolate peanut butter torte

Dinner:
168 g pork chop
14 g bread crumbs
asparagus
green beans

Nutrition Data stats:
total calories = 888
fat = 68 g (69%)
protein = 54 g  (24%)
carbohydrates = 15 g  (7%)

Ketostix = small

Blood Glucose: fasting = 81

The chocolate peanut butter torte with lunch on top pork chops for dinner gave me a whole lotta fat. OMG the torte was delicious. There was no sugar in it– just all natural, plant-based substitutes — so I kept true to the no sugar rule, but there was just a teensy bit-o-fat (wink, wink, nudge, nudge). Actually most of my fat came from the pork chops. I had no idea that they are that high in fat and lower in protein than most meat.

Didn’t feel hungry today. My fasting glucose was good. I only have 4 glucose test strips left so I’m saving them for my fasting glucose until the new ones I ordered come in. Hope every one is enjoying their weekend.

Stage 4, Week 2, Day 7

Weight = 168.8 = down 1 pound

Breakfast:
1 cup coffee
1 cup tea
1 TBS heavy cream

Lunch:
2 large eggs
1 cup coffee

Dinner:
14 g butter
217.5 g lobster
15 g blue cheese dressing
salad
100 g baked potato

Nutrition Data Stats:
total calories = 802
fat = 50 g (56%)
protein = 62 (31%)
Carbohydrates = 26 (13%)

Ketostix: moderate

Blood Glucose:
fasting = 79

I was craving lobster. So the whole family went out for lobster tonight. My youngest son doesn’t eat it, but the oldest does. We go to this no-frills Italian restaurant on the beach. They are very generous with their servings and very reasonable.

Lost another pound, woo hoo! The fasting glucose readings have been good and I’m getting moderate on the ketostix so I guess that means I’m in ketosis. Hungry in the morning until I drank my coffee and then was good the rest of the day. Ate less fat, more protein, and more carbohydrates than yesterday so I’ll see what the scale and the glucose meter says tomorrow.

Start of Maintenance — May 16

Weight: 169.6 = up .8 pound

Measurements:
Bust: 39″ = no change               Total lost since start of Stage Four: .5″
Waist: 32″ = down .75″          Total lost since start of Stage Four: 1.25″
Hips: 42.5″ = down 1.75″      Total lost since start  of Stage Four: 3″

Meter Averages:
7 day = 95
14 day = 89
30 day = 90

It was lovely putting as much cream as I wanted in my coffee. Dinner was extremely filling. I had to force myself to finish my food. I could feel my gall bladder trying to work through the fat. Having to eat all the veggies was a bit extreme. It’s going to be work getting those amounts in every day.

End of Maintenance Week 1 — 5/23/11

Weight: 168.2 = down 1.4 pounds

Measurements:
Bust: 39″ = no change
Waist: 32″ = no change
Hips: 42.5″ = no change

Meter Averages:
7 day = 92
14 day = 93
30 day = 91

Although I had no loss in inches this week I also didn’t gain any inches this first week of maintenance, and the scale showed another loss.My insulin levels have held steady. On the ketostix I have been in the 160 range — just as Sugarfree predicted.

I don’t have any hunger issues; in fact I have the opposite. At dinner time I have a hard time eating everything on my plate. Getting in lots of dark green and leafy veggies as carbohydrates is wearing on me. It’s ends up being a whole plate piled high with veggies. Maybe starting week 3 the veggies can be modified somewhat. The fat that I enjoy eating can be overwhelming on certain nights. I think because it’s so filling and sometimes my body says “enough food, you’re stuffing me.” You have to become one with the Butter Goddess, I guess.

I feel well and I think my energy levels are little higher. I was getting a little grumpy towards the end of stage four and I’m not feeling that way right now.

Maintenance, Shanon — End of Week 2 — May 30

Weight 168.6 = up .4 pounds

Measurements:
Chest 39 inches = no change
Waist 31.76 = down .13″
Hips 42.25= down .25″

Meter Averages:
7 day = 93
14 day = 92
30 day = 90

This has been a tough week for me sleep-wise. I haven’t slept for four nights now and it’s made my cortisol rise, which in turn is raising my insulin levels and probably gluconeogenesis. Night-time behavior issues with my kids and neighborhood parties all weekend totally threw off my cortisol – aaargh! Now it’s going to take me a while to get back to where I need to be with sleep and cortisol.

My ketostix have gone down from the 160 range into the 15 range. There was a small rise in weight which I attribute to high cortisol levels. A small reduction in my waist and hips means that even with the slight weight gain I’ve lost some more fat.

I’m able to eat all my ratios and calories without any problem. I don’t feel overstuffed anymore. Now that I have a few weeks on maintenance under my belt it makes it easier for me to come up with menus. Berries with fat (like cream) were able to be added this past week, but I chose not to eat any berries and I don’t think I will until I get my cortisol back under control. Sugarfree is helping to tweak my numbers, and she said that lowering my protein a bit (gluconeogenesis caused by high cortisol levels converts protein to glucose) should help. We’ll see what next Monday brings.

Please send healthy sleep thoughts my way!

Maintenance, Shanon – End of Week 3 – June 6

Weight: 168.6 = no change

Measurements:
bust: 39″ = no change
waist: 31.76″ = no change
hips: 42.25″ = no change

Meter Averages:
7 day = 92
14 day = 92
30 day = 92

Ketostix = Moderate 40

My week has been good. Glad that everything has stayed the same. No more gain. I am back to sleeping again – yeah! I had a conversation with SF regarding my high cortisol levels which led to my protein and carbs being tweaked a bit and that seems to have done the trick. Happy to see shorts weather here, not happy at the thought of putting on shorts, at least not yet.

Maintenance, Shanon – End of week 4 – June 13

Weight: 169.4 = up .8 pounds

Measurements:
Bust = 39 ” = no change
Waist = 31.76″ = no change
Hips = 42″ = down .25″

Meter Averages:
7 day = 92
14 day = 92
30 day = 92

Ketostix = Moderate (40)

Gained .8 pounds, however last week was my T.O.M. and once again went through several nights of insomnia. My clothes don’t feel any tighter and in fact wore a pair of pants yesterday I haven’t worn for seven months because at the time they were too tight. In light of the above I suspect this is water weight. [Note: It is!]

I feel like I’ve hit my stride with my food log and choices. It’s still difficult when there are parties or the family wants to go out to eat. I have to eat before hand or pack something and then explain myself. People are very disdainful when I try to explain my diet. It feels like an uphill battle that no one wants to hear about. My husband has always been a little skeptical, but on Saturday he told me: “You look good, your diet is working.”

My oldest son (ten) then proceeded to tell me, ” yeah, your butt’s not as big as it was.” Nothing like a second-hand compliment – I’m not even sure I should consider it a compliment! My kids have no filters and have no problem telling me like it is.

Maintenance Resume, Week Four, Day 1 – July 4

Weight: 167.4 = down 2 pounds

Measurements:
Bust = 38.75″ = down .25″
Waist = 31.76″ = same
Hips = 41.75″ = down .25″

Ketostix = negative

I was on vacation on the Island of Vieques in Puerto Rico. There wasn’t any heavy cream or even half and half to be found. They just used steamed milk in their coffee and apparently never whip their own cream for desserts.

I ate eggs and bacon every morning, skipped lunch, and tried to eat the best I could when we ate out for dinner. I gained water weight, but it came off after a few days of eating along the lines of maintenance. I don’t have any glucose readings to share because I ran out of sticks. I now have a script for them, however I still have to drop them at the pharmacy. Will get that done tomorrow.

Was feeling good about my weight until I saw pictures of myself in a bathing suit. It made me realize I still have a lot more weight to lose, but I know I look better than I did and that’s worth a lot.

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

Weight:

Measurements:
Bust: 38.75″ (no change)
Waist: 31.76″ (no change)
Hips: 41.75″ (no change)

Breakfast: coffee and 1 ounce heavy cream

Lunch: coffee

Dinner:
5 oz. spinach
3 oz. asparagus
5 oz. broccoli
1 tbsp. butter
5 oz. ribeye steak
1.5 oz. goat cheese
.4 serving of high fiber bagel**

FitDay Stats:
Total calories = 746.1
Protein = 51.9 grams (28%)
Fat = 50.1 grams (60%)
Carbs = 22.8 grams (12%)

Ketostix: 40

Blood Glucose:
Fasting = 92
1 hr. pp = 103** BAGEL!
2 hr. pp = 99

My day started with me forgetting to weigh myself. I had every intention of weighing myself, but then became sidetracked by fighting children — not a fun way to start a day. This session of protocol will be interesting to see how much weight comes off. The fidgeting with FitDay is never fun. I wasn’t hungry today and ate all my food at dinner.

[Note: what a way to start Protocol. Sorry about the stress, but a little bird told me that tomorrow will see the kids heading off to day camp. 🙂 Just weigh yourself tomorrow morning, in the peace and quiet — and leave the bagels behind. They are loaded with carbs and bring nothing nutritional to the table. Rice cakes are good for spreading things on, as are very thin slices of a good baguette. Good food choices today otherwise.]

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

Weight: 168.6 = up 1.2 pounds

Breakfast:  Coffee

Lunch:
Pork
Salsa
Black Beans
Sour Cream
Guacamole
Corn Chips

Dinner:
6 oz. mixed greens
1 tbsp. vinaigrette
2 oz. cucumber

Ketostix: 40

Blood Glucose:
Fasting = 93
1 hr. pp lunch = 115
2 hr. pp lunch = 114

I had long-standing lunch date with a friend to go to a highly praised Mexican restaurant today As a result I didn’t follow protocol today. Fingers crossed I don’t see a lot of water gain from this. It was absolutely delicious though. I’m also on my T. O. M. and am bloated with weight gain from that. As far as trading bagels for thin baguette I’m all over it. I much prefer baguette. The bagels just had good fiber which I thought would slow down my food-into-glucose processing.

[Note: Shanon — only FAT does that, not fiber.]

Protocol, Round 2, Week 1, Day 3

Weight: 168.6 (no change)

Breakfast:
1 cup Coffee
1 oz. Heavy cream

Dinner:
1 cup coffee
.5 oz. Heavy Cream
12 oz. Chicken Thigh with bone
2.5 oz. String beans
.5 oz. serving Grandma Utz potato chips
6 oz. Spinach
.5 T. Butter

Fit Day Stats:
Total Calories: 731.2 grams
Fat: 486 grams (66%)
Protein: 192 grams (26%)
Carbs: 53.2 grams (8%)

KetoStix: 40

Blood Glucose:
Fasting = 93
1hr. pp. = 122
2hr. pp. = 109

I was at the beach all day today. I ate my big meal this evening and have high numbers. Not enough fat and carbs spiking my numbers. I have a wicked sunburn and that might be spiking my cortisol which in turn is spiking my glucose levels. I had fun, but I’m tired and need to relax and get some sleep.

[Note: It might be the cortisol, but if I were a betting woman I’d bet on it being a ‘hold-over’ from yesterday’s Mexican meal with the corn chips, re-fried beans AND rice. After a carb load like that (which your body is no longer used to), it will take a day or two for glucose readings to go back to perfectly normal. The more insulin sensitive you are, the quicker you ‘rebound’ — and the more insulin resistant you are the longer it takes to rebound.]

Protocol Round 2, Week 1, Day 4

Weight: 167.4  = down 1.2 pounds

Breakfast:
1 oz. Heavy cream
1 cup Coffee

Lunch:
7 oz. Rib eye
5 oz. Swiss chard
2 oz. Spinach
3 oz. French Fries

Dinner:
1 lg. egg
4 oz. salad greens
1.5 oz. goat cheese

Fit Day Stats:
Total Calories: 764.5
Fat: 48.2 grams  (57%)
Protein: 58.9 grams (31%)
Carbohydrates: 24 grams (13%)

Ketostix: 40

Blood Glucose:
Fasting = 98
1hr. pp. lunch = 140 ===> too many french fries with insufficient fat
2hr. pp. lunch = 84

My blood glucose levels are high today. It might be due to both my high carbohydrate lunch on Tuesday and that I’m sick today. I started a sore throat and some congestion last night and now I’m full-blown sick. I ate my big meal earlier on a recommendation from SugarFree. and will try to stick to it and see how it affects my glucose. I’ve lost my water weight and am looking forward to losing more fat.

Protocol Round 2, Week 1, Day 5  – 7/15

Weight: 165 = down 2.4 pounds

Breakfast:
1 cup of coffee
.75 oz. heavy cream

Lunch:
1.5 oz. bacon
4 oz. spinach
4 eggs
4 coco crisps

Dinner:
3 oz. collard greens
2.9 oz. 95% lean hamburger
1 coco crisp

Fitday stats:
total calories: 777.2
fat: 50 g. (58%)
protein: 59 g. (30%)
carbohydrates 22.8 g. (12%)

Blood Glucose:
fasting: 94
1 hr. pp. after lunch: 102
2 hr. pp. after lunch: 109

I was very hungry before lunch, but after lunch I felt very full and had to force myself to finish. Lunch lasted a long time. Happy to see 2.4 pounds lost. I’m not sure if part of it is water.

Protocol Round 2, Week 1, Day 6  – 7/16

Weight: 165.2 = up .2 pounds

Breakfast:
1 cup of coffee
1 oz. heavy cream

Lunch:
6 oz. lamb
.5 tbs. butter
2 oz. peas
4 oz. collard greens

Dinner:
2 lg. eggs
2. oz. sour cream
4 oz. chard
75 g. potato

Fit day stats:
total calories = 765.2
fat = 50.4 g. (59%)
protein = 54.1 g. (29%)
carbohydrates = 23.8 g. (12%)

Ketostix: Trace (5)

Blood Glucose:
fasting = 102
1 hr. pp. lunch = 105
2 hr. pp. lunch = 97

Went to a friends for a cookout last night and ate a small burger. It
tasted sweet to me and I asked what was in it, he replied, dark soy
sauce. Well I thought that was a strange ingredient to make something
taste sweet, so I looked at the ingredients and found sugar as a 2nd
ingredient. That threw me out of ketosis and caused me to gain water
weight.

[Note: First, there seems to be sugar in everything these days, which can make anyone crazy. Second, there wouldn’t have been enough soy sauce in a single burger to throw anyone out of ketosis. The peas (starchy veg) AND potato in a single day on protocol, however, would be. Your 1 hr. pp. for lunch is high for you, as is your fasting BG.

That said, you’ve lost a fair bit of weight since Monday, probably a lot of fat, and the body almost always adds water to fat cells when that happens (either by volume or weight) and hangs on to it for a day or two or even longer. The slight gain is water though, so if you eat strictly to protocol (1 starch per day, max — never 2 per day) for the next several days, you should see more losses. And your measurements on Monday will tell the true tale: if you’ve lost inches, you’ve lost fat. :)]

Protocol Round 2, Week 1, Day 7  – 7/17

Weight: 163.8 = down 1.4 pounds

Breakfast:
1 cup of coffee
1 oz. heavy cream

Lunch:
1 cup coffee
.5 oz. heavy cream
1 serving chicken mousse pate
.3 oz. chicken breast
.7 oz. butter
4 coco crisps
collard greens

Dinner:
3 oz. chicken breast
kale
1 coco crisp

Fitday stats:
total calories: 775.7
fat: 49.7 g. (58%)
protein: 58.8 g. (30%)
carbohydrates: 23.3 g. (12%)

Ketostix: small (15)

Blood Glucose:
fasting: 99
1 hr. pp. after lunch: 102
2 hr. pp. after lunch: 94

My small weight gain was water and now it’s gone — at least that’s what my scale tells me. Tomorrow my measurements will tell the whole story. I’m hungry earlier in the day and have less energy until I eat. I believe it’s due to eating my big meal earlier in the day and then waiting a lot more hours before I eat again. I’m full after I eat. The small meal later in the evening keeps me full through the night.

[Note: You’ve now lost 10.4 pounds (over 5% of your body weight) since you began the SFP — congratulations!]

Protocol Round 2, Week 2, Day 1 – 7/18

Weight: 163.6 = down .2 pounds

Measurements:
Bust: 38.75″ = no change
Waist: 31.25″ = down .5″
Hips: 41″ = down .75″

Breakfast:
1 oz. heavy cream
1 cup of coffee

Lunch:
5 oz. spinach
2 oz. mixed salad greens
.6 tbs. butter
1 cup of coffee
1 oz. heavy cream
7.5 oz. 95% lean hamburger

Dinner:
2 lg. eggs
4 oz. chard
5 coco crisps

Fitday stats:
total calories: 772.7
fat: 49.5 g. (58%)
protein: 59.4 g. (31%)
carbohydrates: 22.4 g. (12%)

Ketostix: 30

Blood Glucose:
fasting: 96
1 hr. pp. lunch: 96
2 hr. pp. lunch: 90

My losses are smaller today, but I’m always happy to lose weight. My measurements show that I have lost fat and not just water.

I want to give a big shout out to SugarFree for helping me lose over 5% of my body weight!!! I couldn’t have done it without you.

[Note: Thanks, Shanon — I’m happy for you, and happy for the folks who will come after you and hopefully do just as well on my protocol. You’ve not only lost a lot of weight, you’ve lost 2.35 inches from around your waist — that’s nearly 10% less than the 33.5 inches you began with!]

Protocol Round 2, Week 2, Day 2 – 7/12

Weight: 163.4 = down .2 pound

Breakfast:
1 cup coffee
1 oz. heavy cream

Lunch:
2 lg. eggs
75 g. potato
4 oz. spinach
2 coco crisp

Dinner:
12 oz. chicken thigh
4 oz. kale

Fitday stats:
total calories: 760.9
fat: 47.7 g. (56%)
protein: 59 g. (31%)
carbohydrates: 23.9 g. (13%)

Ketostix: moderate – 40

Blood Glucose:
fasting:
1 hr. pp. lunch: 113
2 hr. pp. dinner: 101

Another .2 pounds lost this morning. I don’t think my body wants to move away from the 163 number so it’s going to take its sweet time to get to 162. So I should be at 163.2 tomorrow morning. Feeling good and not any real problems with hunger.

Protocol Round 2, Week 2, Day 3 – 7/20

Weight:162.2 = down 1.2 pounds

Breakfast: 1 cup of coffee

Lunch:
2 medium eggs
2 thin slices bacon
100 g. potato

Dinner:
4 oz. kale
4 oz. spinach
11 oz. chicken thigh
.75 tbs. Newmans dressing

Fitday stats:
total calories: 754.4
fat: 50.4 g. (60%)
protein: 57.7 g. (31%)
carbohydrates: 17.5 g. (9%)

Ketostix: moderate – 40

Blood Glucose:
fasting: 95
1 hr. pp. after lunch 105
2 hr. pp. after lunch 95

I was out watering plants in the heat this morning and did not want to cook in this heat so I opted for a quick meal of eggs, bacon, and potatoes for my first meal. The evening cooled off and cooking wasn’t bad. I finally moved off of 163 pounds and zipped right down to 162.2 pounds. Feeling a little lethargic in this heat and humidity.

[Note: Woooohooooo! Congratulations, Shanon — you’ll be in the 150’s in another week or so. :)]

Protocol Round 2, Week 2, Day 4 – 7/21

Weight: 163.6 = up 1.4 pounds

Breakfast:
1 cup of coffee

Lunch:
1 cup of coffee
3 large eggs
kale
gazpacho
1 coco crisp
2.8 g. olive oil

Dinner:
6.9 oz. ribeye
4 oz. mixed salad greens
Newmans olive oil and vinegar salad dressing

Fitday stats:
total calories: 754.7
fat: 49.9 g. (60%)
protein: 59.2 g. (31%)
carbohydrates: 17.2 g. (9%)

Blood Glucose:
fasting: 96
1 hr. pp. after lunch 102
2 hr. pp. after lunch 92

Well I forgot to take my ketostix today, and I also gained 1.4 pounds. I know the gain is water weight because my hands are so bloated I can’t take my rings off my fingers and I can visually see the bloat around my ankles.

Half way through lunch I was full and had to force myself to eat the rest. I’m noticing that I’m less hungry this time around on protocol. I still get hungry when it’s time to eat, but overall throughout the day I’m less hungry.

Protocol Round 2, Week 2, Day 5 – 7/22

Weight: 163.2 = down .4 pounds

Breakfast:
2 cups of coffee

Lunch:
2 large eggs

Dinner:
11.7 oz. chicken thigh
4 oz. kale
4 oz. spinach
1 serving gazpacho
2 oz. sour cream
2 coco crisp

Fitday stats:
total calories: 764
fat: 48.8 g. (57%)
protein: 59 g. (31%)
carbohydrates: 22.2 g. (12%)

Ketostix: moderate – 40

Blood Glucose:
fasting: 100
1 hour pp. dinner: 90
2 hour pp. dinner: 88

One hundred degrees today or according to my car one hundred and three. I took the kids and went to the ocean for some relief. I brought a couple of hard-boiled eggs as my lunch because I knew that would be easiest and the thought of taking my glucose readings at the beach was not appealing. Still feeling water-logged. I was very hungry for dinner tonight.

My fingers are still bloated and I still can’t get my rings on even though there’s been a small drop in weight.

Protocol Round 2, Week 2, Day 6 – 7/30

Weight: 162.6 = down .6 pounds

Breakfast: 2 cups of coffee

Lunch:
6 oz. 95% lean ground beef
3 oz. chard
1 serving Grandma Utz potato chips
4 cherry tomatoes
.2 tablespoon mayo
1 spear dill pickle

Dinner:
3 large eggs
4 oz. spinach
1 serving vinaigrette

Fitday stats:
total calories: 759.4
fat: 49.8 grams (59%)
protein: 58.1 grams (31%)
carbohydrates: 19.7 grams (10%)

Ketostix: moderate – 40

Blood Glucose:
fasting: 96
1 hour pp. after lunch: 109
2 hour pp. after lunch: 99

It was a good day. I felt a little light-headed before lunch, but eating helped ease that. Our family is heading off for vacation, so I won’t be reporting in until next Monday. I’ll try to stay on Protocol, but whatever happens I’ll do an “official” Week 3 when I come back. Depending on how much weight I’ve lost in this second protocol round I may go to a second round of maintenance then, or do one more week of protocol.

Protocol Round 2, Week 3, Day 2 – 8/2

Weight: 163.2 = up .6 pounds

Measurements:
Chest: 38.75 = no change
Waist: 31.25 = no change
Hips: 41 = no change

Breakfast:
1 cup coffee
1 ounce heavy cream

Lunch:
4 ounce spinach
4 ounce collard greens
1 serving gazpacho
10.4 ounces chicken thigh
2 coco crisps

Dinner: 3 eggs

Fitday Stats:
total calories: 769.9
fat: 49.9 grams (58%)
protein: 59.2 grams (31%)
carbohydrates: 84 grams (11%)

Ketostix: trace – 5

Blood Glucose:
fasting: 90
1 hr. pp. after lunch 103
2 hr. pp. after lunch 100

It’s good to be back on protocol after being on vacation. I tried my best to follow a protocol /maintenance diet, but it didn’t work out that way. I was staying at a friend’s house and couldn’t weigh anything and had to eyeball everything, and everyone wanted to go out to dinner a few nights during the week.

I had an interesting time trying to explain my diet to everyone – they all nodded their heads and looked at me like I was crazy. I then talked about how much weight and inches I had lost, but the crazy look never left their eyes. I’m not feeling hungry at all back on protocol.

Protocol Round 2, Week 3, Day 3 – 8/3

Weight: 163.2 = no change

Breakfast:
2 cup of coffee
.75 ounce heavy cream

Lunch:
2 ounce chard
3 ounce kale
5.25 ounces top sirloin
1 serving potato chips

Dinner:
2 eggs
3 ounce spinach
2 ounce cheddar cheese
1.5 coco crisp

Fitday stats:
total calories: 778
fat: 49.2 grams (57%)
protein: 59.5 grams (31%)
carbohydrates: 24.3 grams (12%)

Ketostix: small – 15

Blood Glucose:
fasting: 98
1 hr. pp. after lunch: 107
2 hr. pp after lunch: 100

Feeling good today. I was working around the house and lost track of time which caused me to eat a late lunch at 3:30. I was very hungry and ready to eat my lunch. My glucose readings are high from lunch and no weight loss today.

Protocol Round 2, Week 3, Day 4 – 8/4

Weight: 163 = .2 pounds loss

Breakfast:
2 cups of coffee
.25 ounces heavy cream

Lunch:
7.5 ounce pork chop
.45 tbs. butter
3 ounce kale
3 ounce spinach
3 ounce chard
4 ounce baked potato

Dinner: 2 eggs

Fitday stats:
total calories: 774.5
fat: 49.3 grams (57%)
protein: 58.4 grams (30%)
carbohydrates: 24.3 grams (13%)

Ketostix: moderate – 40

Blood Glucose:
fasting: 95
1 hr. pp. after lunch: 110
2 hr. pp. after lunch: 99

Another late lunch today. Had to force myself to finish my food because I was full. No problems feeling hungry with my ratios. All the people I’ve talked to about my calories while on protocol see it as starvation level, but I am definitely not starving.

[Note: Folks who ‘hear’ about what you’re eating believe that your body is being fed at starvation level only because they don’t understand (or have never even heard of) lipolysis. If you have excess adipose fat locked away due to insulin resistance and you continue to eat a Standard American Diet, you will continue to have high insulin, and your adipose fat cells will remain closed. If you cut your calories drastically, as they do on locked metabolic wards for morbidly obese patients, and those calories are mostly carbohydrates and/or lots of protein … your fat cells will remain closed. You might lose ‘weight’ — but it will be mostly muscle and lean body mass, not fat. In fact, you might even gain fat while eating 750 calories a day.

On the other hand, if you eat the right calories — sufficient fat, modest protein and the carbs in green leafy veggies and starches — your insulin will plummet, and a process called lipolysis will begin. It will unlock your fat cells, release the fat, and burn it to the degree that meets your metabolic needs, given reduced calories by mouth. That might be as much as an additional 1500 to 2000 calories that is going to feed your body. Combine those calories with the ones you’re eating, and that’s hardly starvation; in fact, some might call it a surfeit!

How do you know if your body is burning excess fat to make up for what you’re not putting in your mouth? Easy. You get out a tape measure. If you’re losing inches around the middle and hips, you’re burning fat. 🙂 You’re not haggard looking. Your skin is glowing and your hair shines. You look good on the outside, because the body IS getting what it needs on the inside.

And finally, you’re not really eating the number of calories you report. You are eating more, since all green leafy veggies are ‘free’ and are not added to the calorie count.

Does lipolysis ever not work if your insulin is low? Yes. If you don’t have any excess adipose fat left, never ever reduce your calorie intake by even one.  That would be a nutritional disaster, which is why folks — women especially — should make their loss goals not one of scale, but of measurement. They may not lose the “last ten pounds” on a scale, but will probably fit into a dress size or two smaller than they could have imagined when they began.]

Protocol Round 2, Week 3, Day 5 – 8/5

Weight: 163.4 = up .4 pounds

Breakfast:
1 cup coffee
1 ounce heavy cream

Lunch:
2 eggs
3 sausage
3.5 ounce potato

Dinner:
6.1 ounce boneless chicken breast
3 ounce chard
3 ounce spinach
3 ounce kale

Fitday stats:
total calories: 776.4
fat: 50.4 grams (58%)
protein: 59.2 grams (31%)
carbohydrates: 21.5 grams (11%)

Ketostix: trace – 5

Blood Glucose:
fasting: 95
1 hr. pp. lunch 90
2 hr. pp. lunch 83

More weight gain for me. Hoping to take it off soon. I feel fine but my body seems to be having a hard time with my insulin resistance. And I’m going camping for all next week and won’t be able to weigh and measure my food …  or me. I’ll post again starting on the 14th and am going to do three straight weeks of protocol!

Protocol Round 3, Week 1, Day 1 – 8/15

Weight: 162.6 = down .8 pounds

Measurements:
Bust: 38.5″ = down .25″
Waist: 31.32″ = no change
Hips: 41″ = no change

Breakfast:
2 cups coffee
1 ounce heavy cream

Lunch:
4 ounces salad greens
5 ounces kale
1 serving olive oil and vinegar dressing
9.5 chicken breast
1.1 ounces bread crumbs

Dinner: 2 eggs

Fitday Stats:
total calories: 784.4
fat: 49.6 grams (57%)
protein: 59.5 grams (30%)
carbohydrates: 25 grams (13%)

Ketostix: small – 15

Blood Glucose:
fasting: 104
1 hr. pp. lunch 152
2 hr. pp. lunch 159

I spent last week tent camping with the family. We all had fun, but it’s always so much work. Some days I ate similar to maintenance and other days I just said forget it and went ahead and ate that very yummy lobster roll. I also found myself constantly active and  hungry as a result I ate 3 meals a day.

When I saw the .8 pounds of weight loss it made me happy, however I also know I still have my work cut out for me. My sugars are high, but I’m not surprised after last week. Lunch was good and filled me up. I’m not feeling hungry even though I’ve cut my meals back down to 2 a day and reduced my calories.

[Note: Shanon, that was quite a spike in your blood sugars! It may be due to your eating sugar last week (in the cole slaw, pasta sauce, etc), which your body can no longer process — and likely due to eating an extra meal per day, which means adding glucose to your system all day long. Not a good thing for the insulin resistant. Being back on Protocol for the next three weeks should help a lot. Let’s see.]

Protocol Round 3, Week 1, Day 2 – 8/16

Weight: 161.6 = down 1 pound

Breakfast:
2 cups coffee
1 slice sugar-free coffee cake

Lunch:
6 ounces kale
1 tablespoon garlic vinaigrette
8 ounces steak
2 slices tomato

Dinner: 1 egg

Fitday Stats: None as the site has been down all day

Ketostix: moderate 40

Blood Glucose:
fasting: 103
1 hr. pp. after lunch 108
2 hr. pp after lunch 101

Good to see my insulin coming down again while on protocol. I enjoyed my steak and the rest of my lunch. I had high energy levels after eating lunch. I was able to get many things done today, but still trying to catch up from my camping trip. I’m up to my eyeballs in laundry! Camping makes me thankful that I’m living in modern times with all the amenities.

Protocol Round 3, Week 1, Day 3 – 8/17

Weight: 162  = up .4 pound

Breakfast: 1 cup coffee

Lunch:
3 ounces mixed salad greens
4 ounces spinach
1 ounce heavy cream
1 cup coffee
7.5 ounces chicken breast
2 T. olive oil and vinegar dressing

Dinner: 2 eggs

Fitday stats:
total calories: 724.4
fat: 49.5 grams (55%)
protein: 59.1 grams (32%)
carbohydrates: 23 grams (13%)

Blood Glucose:
fasting: 102
1 hr. pp. after lunch 87
2 hr. pp after lunch 85

I went up in weight, but my 1-hour and 2-hour blood glucose levels look good – go figure. I have spent the day on pain killers because my shoulders and neck seized up on me last night while I was sleeping.

[Note: Shanon, I hope you feel better tomorrow. The gain in weight is likely water, but you may be retaining because you are not eating enough. You say you had 23 carbs, but you only ate green leafy veggies — and they don’t count on Protocol for calories or carbs! I guess you’re still in Maintenance Mode. 🙂 Start adding some real carbs, like a small potato with butter, or potato chips, etc. Plus, add in some non-green leafy veggies that do count for calories and carbs.]

Protocol Round 3, Week 1, Day 4 – 8/18

Weight: 162.4 = up .4 pounds

Breakfast: 1 cup coffee

Lunch:
1 cup coffee
1/2 serving Kobe beef burger
3 ounces salad greens
1.5 ounce raw tomato
.45 serving baguette

Dinner:
1/2 serving Kobe beef burger
3 ounces salad greens
1.5 ounces raw tomato
.30 serving baguette

Fitday stats:
total calories: 765.8
fat: 56.2 grams (66%)
protein: 40.2 grams (21%)
carbohydrates: 24.8 grams (14%)

Ketostix: moderate – 40

Blood glucose:
fasting: 103
1 hr. pp. after lunch 109
2 hr. pp after lunch 92

I’m feeling better today. Still experiencing soreness and pain in my neck and shoulders, however not on the same level. My lunch was very filling and I couldn’t finish it so I ate the rest for dinner.

I’m holding a bunch of water and I hope it leaves soon because it’s throwing off my weight not to mention my ankles look ridiculous and instead of ankles I have cankles. Thank you SugarFree for the support and helping me tweak my diet.

[Note: Shanon, I’m glad you’re feeling better. Given the amount of inflammation your body is fighting, I’m not surprised you’re retaining water — the body uses a great deal of water when fighting infection, inflammation and even muscle repair after exercise. And your BS levels reflect the inflammation too, since it raises cortisol, which raises BS.

Plus you said it was close to TOM, so you’ve got a double whammy. When your body is ready, you’ll whoosh out a few pounds in a day or two. Let’s see what your measurements are on Monday.]

Protocol, Round 3, Week 1, Day 5 – 8/19

Weight: 161.4 = down 1 pound

Breakfast:
1 cup coffee
.5 ounce heavy cream

Lunch:
3 ounces mixed salad greens
3 ounces tomato
3 ounces baby zucchini
.45 serving baguette
1 ounce cheddar cheese
4 ounces collard greens
.25 serving salad dressing
5.85 oz chicken thigh
1 tablespoon peanut butter

Dinner:
3 ounces mixed salad greens
.25 serving dressing
4 ounces chicken thigh

Fitday stats:
Total calories: 766.6
Fat: 48.2 grams (56%)
Protein: 59 grams (31%)
Carbohydrates: 24.2 grams (13%)

Ketostix: Moderate – 40

Blood Glucose:
fasting: 96
1 hr. pp. after lunch 89
2 hr. pp. after lunch 87

My blood glucose numbers are looking better and I lost 1 pound. I’m still retaining water and feel bloated, but hopefully after a few days my bloat will be gone. Experienced a little hunger before bed last night and drank some tea. Haven’t experienced any hunger today so far.

Protocol Round 3, Week 1, Day 6 – 8/20

Weight: 160.8 = down .6 pounds

Breakfast:
1 cup coffee
1 ounce heavy cream

Lunch:
1 serving pinto beans
1.25 ounces bacon
2 large eggs
1 serving pureed tomato
3 ounces collard greens
. 5 ounces heavy cream
1 cup coffee

Dinner:
3 ounces salad greens
6 ounces scallops

Fitday stats:
total calories: 773.8
fat: 49 grams (57%)
protein: 59 grams (30%)
carbohydrates: 24.2 grams (13%)

Ketostix: small – 15

Blood glucose:
fasting: 94
1 hr. pp. after lunch 99
2 hr. pp. after lunch 95

Busy morning for me. I was very hungry at lunch time and couldn’t wait to sit down and eat. Definitely happy to see the 160s. My lowest weight after having kids was 160 pounds.

Protocol Round 3, Week 1, Day 7

Weight: 162.2 = up 1.4 pounds

Breakfast:
2 cup coffee
1.5 ounce heavy cream

Lunch:
3 large eggs
1 serving pinto beans
3 ounces baby zucchini
2 ounces collard greens
.25 serving tomato puree
.25 tbsp butter

Dinner:
3.75 ounces lamb
2 ounces collard greens
.70 tbsp butter
.2 serving baguette

Fitday stats:
total calories: 787.8
fat: 50.2 grams (57%)
protein: 59.1 grams (30%)
carbohydrates: 24.9 grams (13%)

Ketostix: small -15

Blood glucose:
fasting: 97
1 hr. pp. after lunch 105
2 hr. pp. after lunch 98

My glucose readings are high, but I’m guessing that’s due to not eating enough fat with my carbohydrates.

[Note: Actually, it’s also … eating too many carbohydrates. Your high sugars after lunch yesterday — when you also ate beans — should have warned you off eating them any time soon. But you ate them again, and this time on the same day you also ate bread, which you cannot do on Protocol. Maintenance, sure, if your meter says it’s okay, but on Protocol it’s one starch per day, not one per meal. And also, it should be a rule: if you eat a starchy (non-veggie) carb, eat it with ALL the fat for the day, including the fat from any meat on the menu. The only way to do that is to eat one BIG meal a day, and one very light meal. And finally, it’s important on Protocol to eat at least 8 ounces a day of ‘free’ green leafy veggies. That will help to slow down the conversion of carb to glucose. I wouldn’t worry about the gain … it’s definitely water, but it’s water that’s coming in part from eating more carbs than your body can handle right now. ]

One day I’ll learn to eat enough fat with my carbohydrates. I gained water weight again. Tomorrow is measurement time and will tell the full story. I was hungry when I woke up. My lunch kept me full for a long time.

Protocol Round 3, Week 2, Day 1 – 8/22

Weight: 161 = down 1.2 pounds

Measurements:
bust: 38.25″ = down .25″
waist: 31″ = down .25″
hips: 40.5 = down .75″

Lunch:
7 ounces ground beef
6 ounces broccoli
.85 serving baguette
1 serving morbier cheese

Dinner:
2 ounces beef pastrami
3 ounces spinach

Fitday stats:
total calories: 782.4
fat: 50 grams (57%)
protein: 58.5 grams (30%)
carbohydrates: 24.6 grams (13%)

ketostix: small – 15

Blood Glucose:
fasting: 97
1 hr. pp. after lunch 98
2 hr. pp. after lunch 90

A beautiful day here weather-wise. No humidity and not a cloud in the sky! Went for a bike ride with the kids. My body seems to be releasing some of the water. My measurements have gone down and so while my weight hasn’t dropped dramatically I’m still losing fat.

Protocol Round 3, Week 2, Day 2 – 8/23

Weight: 161 = no change

Lunch:
14 ounce chicken thigh
6 ounces collard greens
.75 tablespoon butter
4.6 ounces white potato
.74 ounces cream

Dinner:
1 egg
1 serving morbier cheese
3 ounces spinach

Fitday stats:
total calories: 785.2
fat: 50 grams (57%)
protein: 59.2 grams (30%)
carbohydrates: 24.6 grams (13%)

Ketostix: negative

Blood Glucose:
fasting: 88
1 hr. pp. after lunch 103
2 hr. pp. after lunch 94

I really enjoyed my lunch today. Experienced some hunger last night before bed, but today I’ve been fine.

Protocol Round 3, Week 2, Day 3 – 8/24

Weight: 160.6 = down .4 pounds

Breakfast:
1 cup coffee
.5 ounces heavy cream

Lunch:
6 ounces broccoli
9.5 ounces chicken thigh
4.4 ounces white potato
1.8 tbsp butter
.5 ounce heavy cream

Dinner:
2 eggs
2 ounces collard greens

Fitday stats:
total calories: 833
fat: 59 grams (64%)
protein: 49.7 grams (24%)
carbohydrates: 25.8 grams (12%)

Ketostix: Trace – 5

Blood Glucose:
fasting: 91
1 hr. pp. after lunch 101
2 hr. pp. after lunch 97

I enjoyed my lunch again and was very full afterwards. SugarFree gave me some suggestions about tweaking my diet. I’ll be adding fat and losing some protein. We’ll see what that does for my glucose numbers and weight.

[Note: Important — on Protocol the largest size potato is 2.5 ounces. You’ve eaten nearly twice that for 2 days in a row — and your 1-hr pp. on both days has reflected that, as has your ketostix/lack of fat loss. I’m just saying. :)]

Protocol Round 3, Week 2, Day 4 – 8/25

Weight: 160 = down .6

Breakfast:
1 cup coffee
.5 ounces heavy cream

Lunch:
1 cup coffee
.5 ounces heavy cream
5.9 chicken thigh
6 ounces broccoli
4 ounces tomato
1.5 serving melba rounds

Dinner:
3 ounces salad greens
.9 serving olive oil and vinegar dressing
2 large eggs

FitDay stats:
total calories: 749
fat: 58.5 grams (62%)
protein: 49.4 grams (26%)
carbohydrates: 21.9 grams (12%)

Ketostix: trace – 5

Blood glucose:
fasting: 93
1 hr. pp after lunch: 98
2 hr. pp after lunch: 90

I was running around today trying to get stocked up before the possibility of Hurricane Irene hitting my state on Sunday. As a result I didn’t eat lunch until 4pm. I was very hungry and all I could think about was eating. If I had thought more about it I would have eaten my salad and dressing with lunch instead of dinner.

Protocol Round 3, Week 2, Day 5 – 8/26

Weight: 159.2 = down .8 pounds

Breakfast:
2 cups coffee
1 ounce heavy cream

Lunch:
3 ounces baby zucchini
4.8 ounces steak tips
3 ounces salad greens
.5 serving vinaigrette
5 ounces spinach
. 7 tbsp butter
3 ounces string bean
1.3 serving melba rounds
.76 heavy cream

Dinner: 1 egg

FitDay stats:
total calories: 826.49
fat: 59.2 grams (64%)
protein: 49.3 grams (24%)
carbohydrates: 24.1 grams (12%)

Ketostix: Trace – 5

Blood Glucose:
fasting: 93
1 hr.pp. after lunch 100
2 hr. pp. after lunch 93

My kids friend was dropped off at our house by his father. After a couple of minutes of conversation he said, “wow you look like you’ve lost weight”. My weight loss must be quite obvious because this guy can be a little absent-minded. I was pleasantly surprised by his comment. Other than my family no one else has commented on my weight loss. Ate all my food at lunch with a little snack of egg for dinner. I’ll see how this holds me over.

[Note: Wow, Shanon — what a great week. According to what you said in a previous report, you haven’t been this weight since before you had your kids. No wonder you got the nice compliment you did! And at least your family noticed too, unlike mine. As of today I’m well down in the 140’s … and not a peep. Must be the summer dresses I’m wearing — bought them at the beginning of the summer but they fit me now like tents. LOL]

Protocol Round 3, Week 2, Day 6 – 8/27

Weight: 158.8 = down .4

Breakfast:
1 cup coffee
.50 ounces heavy cream

Lunch:
1 cup coffee
1.26 ounces heavy cream
3 ounces string bean
5 ounces spinach
1 ounce red pepper
1 serving tomato puree
2 ounces rice
9 ounces chicken thigh
1.5 ounces lamb
1 ounce pork
. 75 tbs butter

FitDay stats:
total calories: 827
fat: 59 grams (64%)
protein: 49.4 grams (24%)
carbohydrates: 24.6 (12%)

Ketostix: trace – 5

Blood Glucose:
fasting:86
1 hr. pp. after lunch 99
2 hr. pp. after lunch 95

Thank you SugarFree for the kind words — and you are doing great with your own weight. I’ve lost a little more weight and it feels good. I made a sort of stuffed pepper and ate it with roasted chicken. It tasted very good. Ate one big meal and I stayed full for the evening which usually isn’t the case for me.

Protocol Round 3, Week 2, Day 7 – 8/28

Weight: 158.2 = down .2 pounds

Breakfast:
1 cup coffee
.50 ounces heavy cream

Lunch:
1 cup coffee
.50 ounces heavy cream
2 large eggs
1 ounce bacon
.75 tbsp butter
1.3 serving melba rounds
3 ounces string beans
1.5 ounces red pepper
6 ounces broccoli

Dinner:
4 ounces salad greens
3.7 ounces lamb
.5 serving vinaigrette

FitDay stats:
total calories: 826.6
fat: 59.4 grams (65%)
protein: 48.9 grams (23%)
carbohydrates: (12%)

Ketostix: trace –

Blood Glucose:
fasting: 95
1 hr. pp. after lunch 99
2 hr. pp. after lunch 94

I ate my lunch earlier than usual so I knew I would have to eat a small dinner also. Tomorrow is my weekly measurement day. I’m only expecting minor changes. I will continue protocol for next week as well before going back on maintenance.

[Note: Shanon, you’ve lost nearly 4.5 pounds (and lots of inches) on this round of protocol so far. If your body is willing to go down further, you may lose another pound or two next week … or maybe just a bit more fat. One way to know you’re ready to move on to maintenance is if you’ve lost several pounds already, and then weight loss slows down or completely stops.

That’s your body’s way of saying it’s had enough caloric deprivation and is thinking about starting ‘starvation syndrome’ in which your brain will use all the tools at its command to slow down your metabolism — and you don’t want to go there. 🙂 So if by next Wednesday or Thursday you’ve stopped losing weight, time to end this Protocol round and move on to eating a LOT of great food.]

Protocol Round 3, Week 3, Day 1 – 8/29

Weight: 159.0 = up .4 pounds

Measurements:
Bust: 38.25″ = no change
Waist: 30.76 = down .24 inches
Hips: 39.75 = down .75 inches

Breakfast:
2 cups coffee
.40 ounces heavy cream

Lunch:
.40 ounces heavy cream
4 ounces spinach
1 ounce ground pork
1.5 ounce ground lamb
2 ounces veal
.7 tbs butter
.3 ounces cheddar cheese
1 serving tomato puree
.9 ounces spaghetti

Dinner:
2 eggs
1 ounce spinach
1 ounce cheddar cheese
.1 ounce heavy cream

FitDay stats:
total calories: 841.1
fat: 60.3 grams (64%)
protein: 49.5 grams (24%)
carbohydrates: 25.1 grams (12%)

Ketostix: trace – 5

Blood Glucose:
fasting: 97
1 hr. pp. after lunch 99
2 hr. pp. after lunch 95

My measurements have gone down again mostly in my hips showing that I’ve lost fat and not just water. I had a great nights sleep last night and when I woke up was sure I would see the scale dip down again. My body had other ideas and decided to put on some water weight. Looking forward to see what the rest of the week has in store for me.

Protocol Round 3, Week 3, Day 2 – 8/30

Weight: 159.6 = up .6 pounds

Lunch:
4 ounces Italian sausage
2 ounces rice
4 ounces mixed salad greens
5 ounces spinach
2 ounces chicken breast
3 ounces string beans
3 ounces Kim Chee cabbage
.50 serving vinaigrette

Dinner: 2 eggs

FitDay stats:
total calories: 825.3
fat: 59.3 grams (65%)
protein: 49.7 grams (24%)
carbohydrates: 23.2 grams (11%)

Ketostix: trace – 5

Blood Glucose:
fasting: 85
1 hr. pp. after lunch: 98
2 hr. pp. after lunch: 95

I ended up making a mish-mash of food because the supermarket was closed due to still not having any power. I had to throw together what I had on hand. I wasn’t hungry until early evening.

Protocol Round 3, Week 3, Day 3 – 8/31

Weight: 161.4 = up 1.8 pounds

Breakfast:
2 cups coffee
1 ounce heavy cream

Lunch:
1 cup coffee
.5 ounces heavy cream
5.2 ounces lamb
5 ounces spinach
.85 ounces butter
.72 ounces serving baguette
1.5 ounces tomato

Dinner:
2 eggs
.5 serving olive oil and vinaigrette
5 ounces mixed salad greens

FitDay stats:
total calories: 834.1
fat: 59.7 grams (64%)
protein: 49.1 grams (24%)
carbohydrates: 25.1 grams (12%)

Ketostix: Trace – 5

Blood Glucose:
fasting: 98
1 hr. pp. after lunch 99
2 hr. pp. after lunch 95

I have gained almost three pounds since Sunday. I’m feeling confident that it’s just water. I’m not sure what’s going on with my body exactly. It could be my body filling fat cells with water or it could be my body trying to tell me it needs more calories. I’m going to wait a couple of days and see where I’m at. SugarFree also suggested my dinner consist of 2 eggs with salad greens and dressing. I’m keeping my chin up and marching forward.

[Note: Yes, Shanon — it is just water, and yes, it is the result of your body trying to maintain ‘stasis’ as it  always does after rapid fat/weight loss. It replaces the lost fat with water, sometimes by volume, and sometimes by weight; no one yet really knows why the body chooses which. Either way, your body will retain this water in your fat cells until it is convinced that you will neither be starving, nor eating in a way that will add the fat back. What way is this? Maintenance. I suspect once you begin eating lots of fat and calories again, you’re likely to get rid of that water fairly quickly … though my body sometimes holds on to the excess water for a month or more, dumping it out with no rhyme or reason in one big whoosh.

Your measurements on Monday will tell you what you must already know: you’re continuing to lose fat and inches. And then it’s on to Maintenance! :)]

Protocol Round 3, Week 3, Day 4 – 9/1

Weight: 160.4 = down 1 pound

Breakfast:
2 cups coffee
.5 ounces heavy cream

Lunch:
3 ounces string beans
.5 serving risotto
5.25 ounces rib eye
6 ounces chard
.5 ounces heavy cream
1 cup coffee
.3 ounces butter

Dinner:
1 egg
.5 serving olive oil and vinegar dressing

FitDay stats:
total calories: 829.2
fat: 60.4 grams (65%)
protein: 49.6 grams (24%)
carbohydrates: 21.8 (11%)

Ketostix: trace – 5

Blood Glucose:
fasting: 89
1 hr. pp. after lunch 95
2 hr. pp. after lunch 87

I guess I had a whoosh and lost a pound. I’ve noticed over the past week that I’ve been very thirsty and drinking water all the time. I’m not sure if that means anything.** Today I noticed that I was hungry mid morning instead of the afternoon. I had to wait to eat because I wasn’t home.

[Note: It means your brain is sending you signals to drink a lot of water — where else it is going to get enough ‘extra’ (over and above your body’s needs) to stuff into those emptying fat cells! 🙂  I imagine the thirst will disappear once you’re on maintenance and your body decides to let go of the stored water.]

Protocol Round 3, Week 3, Day 5 – 9/2

Weight: 161.6 = up 1.2 pounds

Breakfast:
2 cups coffee
1 ounce heavy cream

Lunch:
.5 ounces butter
.8 ounces heavy cream
6.8 ounces scallops
6 ounces kale
1 serving Grandma Utz potato chips
2 ounces tomato

Dinner:
1 egg
5 ounces salad greens
.5 ounces olive oil vinegar dressing

FitDay stats:
total calories: 831.9
Fat: 59.9 grams (65%)
Protein: 49 grams (23%)
carbohydrates: 24.2 (12%)

Ketostix: trace – 5

Blood Glucose:
Fasting: 90
1 hr. pp. after lunch: 115
2 hr. pp. after lunch: 100

Gained more than a pound back. I know it’s water though. I woke to my shoulders and neck being seized up. I over did it yesterday. I was lifting lawn furniture and downed tree branches from hurricane Irene trying to get my yard in shape and my elderly neighbors yard in shape for the weekend. I was hungrier than usual today and not feeling as stuffed as I usually do after my big meal.

Protocol Round 3, Week 3, Day 6 – 9/3

Weight: 161.2 = down .4 pounds

Lunch:
1 egg
4 ounces salad greens

Dinner:
1 Kobe burger
2 ounces tomato
.75 ounces baguette

FitDay stats:
total calories: 832.7
fat: 61.1 grams (66%)
protein: 46.3 grams (22%)
carbohydrates: 97.6 grams (12%)

Ketostix: large – 80

Blood Glucose:
fasting: 86
1 hr. pp. after lunch 90
2 hr. pp. after lunch 86

I’m heading off to a beach party and wanted to get this sent off before I left. I ate my lunch earlier than usual and ate what I would usually eat for dinner. I’m going to eat my big meal at the party. I’m bringing all my food with me. I wanted to eat before I left to make sure I wouldn’t be tempted while at the party.

Protocol Round 3, Week 3, Day 7 – 9/3

Weight: 160.2 = down 1 pound

Breakfast:
1 cup coffee
1 ounce heavy cream

Lunch:
1 cup coffee
.8 ounces heavy cream
5 ounces spinach
2.5 ounces white potato
3 ounces green beans
1.7 pounds lobster

Dinner:
1 egg
5 ounces mixed salad greens
.6 serving olive oil and vinegar

FitDay stats:
total calories: 847.2
fat: 60.4 grams (64%)
protein: 51.1 grams (24%)
carbohydrates: 24.8 grams (12%)

Ketostix: large – 80

Blood Glucose:
fasting: 87
1 hr. pp. after lunch: 97
2 hr. pp. after lunch: 91

Lobsters are on sale for Labor Day weekend and you better believe I was going to take advantage of that sale. We bought 5 chicken lobsters. The guy in front of us in line tried to buy 12, but they would only let him buy 10! I really enjoyed my lobsters and plan on having lobster Benedict tomorrow. I start maintenance tomorrow and Benedict sauce should fit in well with my maintenance ratios. I dropped a pound of water this morning. Tomorrow I will be measuring and I’ll see just how much fat I’ve lost.

[Note: LOL — I had a lobster yesterday. Love those Memorial/Labor Day lobster sales for $5.99 a pound! And good news on the loss front — looks like eating just the egg and a salad for dinner with the rest of your food for the big meal earlier in the day did the trick. Enjoy your breakfast tomorrow…]

Maintenance, Round 2, Week 1 – 9/5

Weight: 160.2 = no change

Measurements:

bust: 38.25″ = no change

waist: 30.76″ = no change
hips: 39.50″ = down .25″

Blood Glucose Averages:
7 day: 97
14 day: 98
30 day: 101

It’s good to be able to eat more fat. I know from experience how hard it is to eat every thing that I’m supposed to and trying to eat most of it in my big meal. I do believe my body is ready for maintenance. My waist and chest measurements haven’t changed, however .25 down on my hips feels good.

Maintenance Round 2, Week 2 – 9/12

Weight: 162.4 = up 2.2 pounds

Measurements:
Bust: 38.25″ = no change
Waist: 30.76″ = no change
Hips: 39.50 = no change

Blood Glucose Average:
7 day: 97
14 day: 97
30 day: 100

I had a fun Saturday at King Richards Faire. It’s a fair based on medieval times and they have events such as jousting tournaments. I dressed as a lady as in lords and ladies. We were there all day so I did not eat  the maintenance plan. I also drank a glass of wine which I haven’t had any alcohol for months. I paid for it with water weight and higher meter readings.

I have a question for SugarFree: Is it possible for meter readings to be high from a meal after a 24 hr. period?

[Note: First, the occasional glass of wine is no problem on maintenance, as long as it’s not a sweet dessert wine. And that’s not what caused the water gain; you must have eaten foods with sugar in them, as well as a lot of other carbs. If you go back on the ‘straight and narrow’ it will likely be gone in a week.

As to whether meter readings can be affected for days after eating those kinds of food, the answer is: absolutely. If you eat in a way that causes your blood sugar to spike, it means that you ate foods your insulin levels were unprepared to handle. Over time your body will produce more insulin to deal with it — a road down which you do NOT want to go — but that takes days, not hours. So yes, high readings can last for days sometimes. Ditto for when you’re fighting off and infection or have a fever. Mine must go down to normal for three days before my blood sugars return to normal — it sometimes takes that long for cortisol levels to normalize.]

Maintenance Round 2, Week 3, Day 1 – 9/19

Weight: 159.2  = down 3.2 pounds

Measurements:
Bust: 38.25 inches = no change
Waist: 30.76 inches = no change
Hips: 39.50 = no change

Ketostix: small – 15

Blood Glucose Average:
7 day: 109
14 day: 101
30 day: 99

I ended up at the emergency room on Wednesday evening with my oldest son, who had a nasty hand injury and 14 stitches.

I didn’t follow maintenance for a few days and had the bonus of high cortisol due to stress from the whole incident. He, of course, is fine and his only complaint is boredom due to his limitations with his hand.

Two days after that I got injections of cortisol for pain in my shoulders and neck. I was afraid to take my blood glucose reading, but at SugarFree’s suggestion that it would be “a teaching experience” I did. My 1-hour after my big meal was 191 and my 2-hour was 183! The next morning my fasting glucose was 95. The connection between high cortisol and high glucose readings is now clear beyond a doubt for me, just as SugarFree has maintained all along. She’s explained that this is why women with PCOS (like me, where cortisol levels are often elevated) have such high insulin resistance, and now I can see for myself that she’s right.

[Note: Shanon, I’m so sorry to hear about your son and hope that he fully recovers soon. But a reading of 191? Yikes! Thanks for posting it though. It’s a perfect example of what cortisol (and stress and acute exercise both raise it) levels do to us, and why it’s so important to recognize that it’s not only the food we put in our mouths that affects what our bodies do with it.

Your average blood sugar readings are creeping up, too. Time to really start watching them carefully, and adjusting menus accordingly. And to try and reduce stress — an almost impossible task for a mom — wherever possible.]

Maintenance Round 2, Week 4, Day 1 – 9/26

Weight: 161 = up 1.8 pounds

Measurements:
Bust: 38.25″ = no change
Waist: 30.76″ = no change
Hips: 39.50″ = no change

Ketostix: Trace – 5

Blood Glucose:
7 Day: 95
14 Day: 101
30 Day: 99

My weight is up, but it’s water weight. I have my T.O.M. and I always retain water during that time. I also ate out two days ago and had more carbs than protocol calls for, so my body is filling with water from that.

On a good note my son is doing much better with his hand and on Wednesday we’re hoping the Pediatrician allows him to use his hand again.

Maintenance Round 2, Week 5, Day 1 – 10/3/11

Weight: 158.6 = down 2.4 pounds

Measurements:
bust 38.25″ = no change
waist: 30.76″ = no change
hips: 39.50″ = no change

Ketostix: small – 15

Blood Glucose:
7 day: 95
14 day: 95
30 day: 97

All my water weight has come off. The added fat to my diet is helping my blood glucose levels improve. I found a fondue from Trader Joes that can be heated up in the microwave instead of in a traditional fondue pot. I will be dipping my dinner of steak tips, broccoli, and baguette in the sauce. I also will be making homemade cream of spinach – one of my all time faves that I never grow tired of.

Maintenance Round 2, Week 6, Day 1 – 10/11

Weight: 161.2 = up 2.6 pounds

Measurements:
Bust: 38.25″ = no change
Waist: 31″ = up .24″
Hips: 39.50″ = no change

Ketostix: small -15

Blood Glucose:
7 day: 84
14 day: 91
30 day: 96

I spent the weekend in Boston and ate many more carbs than I should have and paid for it by gaining weight. The weekend was lovely and weather was lovely. My BG numbers only reflect my BG from the week and not the weekend. I forgot to pack my meter. I’m pleased to see my BG numbers from during the week come down, but now I have to start all over again.

Eating lots of greens on this diet is required and I was getting greened out until I realized a little trick. I started taking the ribs off my leafy greens like, kale and chard. I just eat the leafy part.

[Note: Oops! Water weight is one thing … gaining fat around the middle is another. Today was the last day of Maintenance for you. Time to start your next round of Protocol, tomorrow, Wednesday.]

Protocol Round 4, Week 1, Day 1 – 10/13/11

Weight: forgot

Measurements:
Bust: 38.25″ = no change
Waist: 31″ = no change
Hips: 39.50″ = no change

Lunch:
2 eggs
1 serving salad
.5 serving vinaigrette

Dinner:
6.6 oz pork chop
2.3 tablespoon butter
6 ounces broccoli
2.5 ounces french fries
4 ounces brussels sprouts

Fitday Stats:
Total calories: 863.3.
Fat: 57.3 g (60%)
Carbs: 27.9 g (13%)
protein: 59 g (27%)

Ketostix: small – moderate (15-40)

Blood Glucose:
fasting: 76
1 hr. pp. after dinner 101
2 hr. pp. after dinner 95

I’m back on Protocol. I forgot to weigh myself this morning will have to remember for tomorrow. Ate my small meal first and large meal last. I was busy today and didn’t have time to cook a big dinner at lunch time. Thursdays and Fridays are my busy days.

[Note: It’s sometimes tough going back on Protocol after being on Maintenance for so long, but it will come back! 🙂 Meanwhile, here’s a reminder of some of the rules:

1. Always add your food to Fitday no later than the afternoon before you plan to eat it. Let me know when it’s ‘up’ so if the food needs to be tweaked it can be. I would have changed your potato amount to 1.5 ounces from 2.5, for instance.

2. No more than 50 grams of fat.

3. At least 8 ounces of a green leafy vegetable daily. Lettuce and/or cucumber doesn’t count. At least 10 carb grams worth of other veggies daily — and lettuce/cucumber doesn’t count here either.]

Protocol Round 4, Week 1, Day 2 – 10/14

Weight: 160.8

Lunch:
2 eggs
2 oz. cucumber

Dinner:
.5 tablespoon butter
9.5 ounces chicken thigh
1 ounce cream
8 ounces broccoli
5 ounces green cabbage
.85 serving pita bread

Fitday Stats:
total calories: 783.3
fat: 50.1 grams (58%)
carbs: 23.8 grams (12%)
protein: 59.3 grams (30%)

Ketostix: large – 80

Blood Glucose:
fasting: 91
1 hr. pp. after lunch: 72
2 hr. pp after lunch: 65

Low blood sugars after lunch which normally I would be starving with those numbers, but oddly I wasn’t hungry for dinner. I have plans tonight and have to run. Happy Weekend!

Protocol Round 4, Week 1, Day 3 – 10/15

Weight: 160.4 = down .4 pounds

Lunch:
6.8 ounce lamb
4 ounce brussels sprouts
1.5 ounce potato
1.75 ounce heavy cream
8 ounces kale
1 tablespoon butter

Dinner:
2 eggs

FitDay Stats:
total calories: 761
fat: 49.4 grams (58%)
carbs: 20.6 grams (11%)
protein: 58.5 grams (31%)

Ketostix: large – 80

Blood Glucose:
fasting: 73
1 hr. pp. lunch 94
2 hr. pp. lunch 88

It was a beautiful fall day today. My lunch was tasty and filled me up. I was hungry in the morning before lunch and in the evening before dinner.

Protocol Round 4, Week 1, Day 4 – 10/16

Weight: 161.4 = up 1 pound

Lunch: 2 eggs

Dinner:
1.1 tablespoon butter
2 ounces heavy cream
.85 serving pita bread
2 ounces onion
8.25 ounces shrimp
8 ounces kale
4 ounces tomato

FitDay Stats:
total calories: 784.8
fat: 49.2 grams (57%)
carbs: 26.5 grams (13%)
protein: 59 grams (30%)

Ketostix: large – 80

Blood Glucose:
fasting: 75
1 hr. pp. after dinner: 88
2 hr. pp. after dinner: 84

My weight gain of one pound is because of water. I’m expecting T.O.M. tomorrow and I always, always , and always gain water weight for that week. I was hungry before dinner. My food was tasty.

Protocol Round 4, Week 1, Day 5 – 10/17

Weight:= 162.0 = up .6

Measurements:
bust: 38.25″ = no change
waist: 31″ = no change
hips: 39.5″ = no change

Lunch: 2 eggs

Dinner:
10 ounces Chicken thigh
1 tbs. butter
8 ounces spinach
5 ounces green beans
1.5 ounces french fries

Fitday Stats:
total calories: 759.8
fat: 50.6 grams (60%)
carbs: 22.6 grams (11%)
protein: 53.5 grams (29%)

Ketostix: moderate – 40

Blood Glucose:
fasting: 83
1 hr. pp. after dinner: 87
2 hr. pp. after dinner: 81

Protocol Round 4, Week 1, Day 6 -10/18

Weight: 161.8 = down .2

Lunch: 2 eggs

Dinner:
.25 cup rice pilaf
1.1 tbs. butter
8 ounces spinach
7 ounces rib eye
4 ounces brussels sprouts

Fitday stats:
total calories: 711.7
fat: 42.9 grams (54%)
carbohydrates: 23.2 grams (13%)
protein: 58.2 grams (33%)

Ketostix: moderate – 40

Blood Glucose:
fasting: 83
1 hr. pp. after dinner: 94
2 hr. pp. after dinner: 85

My dinner was good. SugarFree has been tweaking my fitday stats and it’s made me realize how much I love my heavy cream. She keeps taking it out of my fitday and I keep trying to sneak it back in with each new menu.

[Note: LOL – looks like you’ll need to give up something else to get the cream (while on Protocol, anyway), though I love my cream too so I understand.]

Protocol Round 4, Week 1, Day 7 – 10/19

Weight: Forgot

Lunch:
8 ounces kale
10 ounces chicken thigh
1 tbs. butter
5 ounces string beans
.75 ounces heavy cream
1.5 ounces fries

Dinner: 2 eggs

Fitday Stats:
total: 711.7
fat: 58.9 grams (63%)
carbs: 23.2 grams (11%)
protein: 54 grams (26%)

Ketostix: moderate – 40

Blood Glucose:
fasting: 76
1 hr. pp. after lunch: 85
2 hr. pp. after lunch: 88

My blood glucose readings are getting better which makes me feel better. I have special exercises that I have to do for my back and usually they make my BG readings go high, but that didn’t happen today.

Protocol Round 4, Week 2, Day 1 – 10/20

Weight: 161.8 = no change

Lunch:
8 ounces Lamb
8 ounces kale
1 tbs. butter
5 ounces green beans
.25 serving rice pilaf

Dinner: 2 eggs

Fitday stats:
total calories: 842
fat: 58.4 grams (63%)
carbs: 23.8 grams (11%)
protein: 55.3 grams (26%)

Ketostix: moderate – 40

Blood Glucose:
fasting: 86
1 hr. pp. after lunch 82
2 hr. pp. after lunch 74

I was hungry this morning before lunch and really enjoyed my lunch.

Protocol Round 4, Week 2, Day 3 -10/22

Weight: 162.4 = up 1.4

Lunch:
8 ounce spinach
7.5 ounce lamb
.75 ounce heavy cream
4 pieces poppadom
5 ounces green beans

Dinner: 2 eggs

FitDay stats:
total calories: 776.2
Fat: 49.8 grams (58%)
carbs: 23.2 grams (12%)
protein: 58.5 grams (30%)

Blood Glucose:
fasting: 86
1 hr. pp. after lunch 82
2 hr. pp. after lunch 79

My weight went up by 1.4 pounds. It must be water. I’ll see what tomorrow brings.

Protocol Round 4, Week 2, Day 4 – 10/23

Weight: 163 = up .6 pounds

Lunch:
12 ounces chicken thigh
8 ounces collard greens
1.5 potato fries
3.5 ounces artichoke

Dinner: 2 eggs

Fitday Stats:
total calories: 744.6
fat: 22.2 grams (58%)
carbs: 22.2 grams (12%)
protein: 55.5 grams (30%)

Ketostix: trace – 5

Blood Glucose:
fasting: 68
1 hr. pp. after lunch: 89
2 hr. pp. after lunch: 86

We went apple picking today. I couldn’t resist eating one of my favorite types of apples, Macintosh. Oh my gawd was it delicious! I took my 1 and 2 hour pp. One hour was 93 and two-hour was 82. I was expecting worse and happy to see those numbers. I expect to see some water weight gain from that tomorrow though. My weight went up again even though my sugars have been decent. It may be because the spot where my neck and shoulder meet is super tight and is very painful – I’ve taken naproxen and put on muscle rub ointment, but neither is doing anything. I hope tomorrow is better.

Protocol Round 4, Week 2, Day 5 -10/24

Weight: 164 = up 1 pound

Measurements:
Bust: 38.25″ = no change
waist: 31″ = no change
hips: 39.25″ = down .25″

Lunch:
6 ounce pork chop
1.1 tbs. butter
8 ounce kale
5 ounce string bean
1.5 ounce potato

Dinner: 1 egg

Fitday Stats:
total calories: 736.6
fat: 47.8 grams (58%)
carbs: 19.4 grams (11%)
protein: 57.2 grams (31%)

Blood Glucose:
fasting: 77
1 hr. pp. after lunch: 90
2 hr. pp. after lunch 98

As I prophesied yesterday I ended up gaining a pound. My measurements haven’t changed except for losing .25″ on my hips. So I’ve lost some fat even though my weight doesn’t reflect that. Not very hungry today and didn’t feel like eating my egg for dinner.

Protocol Round 4, Week 2, Day 5 – 10/25

Weight: 161.6 = down 2.4 pounds

Lunch: 2 eggs

Dinner:
7 ounces Rib eye steak
1.3 ounces cream
3.5 ounces artichoke
.5 tbs. butter
8 ounces collard greens
1.5 ounces potato

Fitday Stats:
total calories: 761.4
fat: 49.8 grams (59%)
carbs: 20.9 grams (11%)
protein: 57.4 grams (30%)

Blood Glucose:
fasting: 85
1hr. pp. after dinner: 89
2 hr. pp. after dinner: 95

Happy Birthday to me. Today is my birthday the big 4 – 2. My body gave me a present of losing 2.4 pounds of water – yea!

[Note: HAPPY BIRTHDAY SHANON!!!! Hope it was a great day for you, and may the coming year bring you many, many more! :))))))]

Protocol Round 4, Week 2, Day 6 – 10/26

Weight: 160.0 = down 1.6 pounds

Lunch:
1 ounce roast beef
1 coco crisp

Dinner:
6 ounces pork chop
8 ounces kale
1.5 ounces white potato
.3 ounces butter
.5 serving olive oil vinegar

FitDay stats:
total calories: 782.6
fat: 50.6 grams (58%)
carbs: 23.5 grams (12%)
protein: 58.3 grams (30%)

Blood Glucose:
fasting: 75
1 hr. pp. after dinner: 86
2 hr. pp. after dinner: 83

I’m happy to see another drop in water weight! I changed what I ate for lunch today and enjoyed the change.

Protocol Round 4, Week 3, Day 1 – 11/2/11

Weight: 162.2 = up 2.2 pounds

Lunch:
10 ounces chicken thigh
9 ounces heavy cream
8 ounces collard greens
7 ounces cauliflower
.4 serving baguette
.5 tbs butter

Dinner: 2 eggs

FitDay stats:
total calories: 761.7
fat: 48.9 g. (58%)
carbs: 23.6 g. (12%)
protein: 56.8 g. (30%)

Blood Glucose:
fasting: 81
1 hr. pp. after lunch: 88
2 hr. pp. after lunch: 86

I had to take time off due to my computer kicking the bucket. I am now the proud owner of a new computer.

Yesterday I upped my Metformin dose by a small amount. I take less than the suggested optimal dose and I wanted to see if it would help. I divided my dose equally between both meals. This is the 3rd time I’ve tried this. The first time I had no problem, but the last two times my blood sugars lowered too much and too quickly. My 2-hour PP after dinner was 66. I felt nauseous and tired. I quickly made a protein drink with 2 egg yolks, .half an ounce of heavy cream, and coffee. After that I felt much better. Both times I gained over a pound over night. Last night I gained 1.6 pounds. My lesson is not to mess with my dosage during protocol. I will however give it another try when I’m on maintenance.

[Note: Shanon, the problem isn’t the increased dose. The problem is when you took it. Metformin must be taken with meals, and 2 eggs isn’t a meal no matter what you call it. It’s a snack. The reason you felt better after the egg/cream shake is because of the additional calories you consumed, not their composition. This is why higher doses are a problem for you on Protocol: you’re not eating enough food when you take it. Only increase doses with a main meal and you should be fine.

Also, despite the coincidental water weight gain when taking metformin, it’s just that — coincidence. Metformin has no biological properties that relate to retaining water. If anything, the increased metformin pushes increased insulin sensitivity and better glucose handling, which means more nutrients in your meal reach your skeletal muscles and any excess is burned, not stored as fat. Which means emptier fat cells. Which means your brain will fill those cells with water. And as has happened with you many times, you will get rid of that water in a few days or a week.

And please remember that both Protocol and Maintenance (especially Protocol) are both a natural diuretic. Which means increased loss of sodium, which also leads to water retention. If you find yourself retaining a huge amount of water, make sure you’re adding extra salt to your diet either via the salt shaker or through drinking a nice cup of bouillon daily.]

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

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. I will continue with what I’ve learned, but I’m unable to write about this every day and have it in on time. I also started my thread in April and I feel like my entries are getting a little stale. 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’ and I know you will. Just keep eating the way you do now and you’ll never regain a pound of fat or an inch. And what could be better than that? 🙂 I’ll keep the thread open for new readers, and of course you’re welcome back at any time.]

This entry was posted in HCG Experiment #1, Shanon and tagged , , , . Bookmark the permalink.

13 Responses to SugarFree Protocol: Shanon

  1. LisaAPB says:

    Simeon’s states that the combination of fat and sugar is not good. It’s a recurrent theme throughout his writing.

    “Apart from diet and cosmetics there can be a few other reasons for a small rise in weight. Some patients unwittingly take chewing gum, throat pastilles, vitamin pills, cough syrups etc., without realizing that the sugar or fats they contain may interfere with a regular loss of weight.”
    “[…] patients must realize that the so-called carbohydrates, that is sugar, rice, bread, potatoes, pastries etc, are by far the most dangerous. If no carbohydrates whatsoever are eaten, fats can be indulged in somewhat more liberally and even a small quantity of alcohol, such as a glass of wine with meals, does no harm, but as soon as fats and starch are combined things are very liable to get out of hand.”

    • Eating processed sugar is never good, with fat or no. However, unlike Dr. Jan Kwasniewski, Simeons really didn’t understand all the metabolic implications of carbohydrates. For instance, as you quote above: “as soon as fats and starch are combined things are very liable to get out of hand.”

      This is quite incorrect when eating the proper high fat, modest protein and carb diet. Then, starch carbs are quite beneficial both to weight loss and health, since as Kwasniewski, Lutz, Groves and every medical textbook on thyroid has irrefutably shown, a very low carb diet over and extended period of time will cause thyroid hormone problems. A zero carb diet “no carbohydrates whatsoever are eaten”), such as the one Simeons suggests above, is even worse. Simeons had some interesting theories, one of which was correct, but he didn’t have the science to back any of them up and cheerfully admitted it, hoping instead that ‘others’ would do the ‘clinical work’ necessary to prove — or disprove — them.

  2. Shanon — what a great day! I know you weren’t expecting this loss (Shanon is our “control” participant. She’s never taken HCG and has eaten a healthy OD for several years, but has stalled in terms of weight loss for many months) – but I was hoping this modification combo of Atkins/Dr. K/Simeons/SugarFree 🙂 – would work for you. Let’s see how tomorrow and Saturday goes.

    Your ratios are perfect and the foods you chose are terrific. I agree, eggs are the perfect food. Funny thing, I also had them for lunch today, with a small sausage patty and half a slice of whole wheat bread w/cream cheese. Yum.

  3. LisaAPB says:

    I too have noticed increased BG levels, a few times after working out. Wonder why that happens? Seems like it should do the opposite.

  4. Sabina says:

    Shanon, your losses are awesome, especially the inches. So, now that the secret has been revealed, how do ya’ll figure the protein percentage for each individual?

  5. Shanon says:

    Sabina, thanks for the kind words on my fat and pounds loss! As for the ratios, SugarFree gives all the participants their numbers, which is individualized for each of us. We don’t do the calculations ourselves.

  6. NewMe says:

    Hey Sharon,
    Congrats on the inches! Wow!

  7. Shanon says:

    To: Lisa APB
    I’m glad I’m not the only one who has noticed this. I find it odd as you would think the opposite would be true. I have to think about this and I should really experiment with glucose blood tests before and after working out however I don’t have a script for glucose strips and I use them sparingly due to the cost.

  8. Shanon says:

    Just wanted to leave a quick update. It was water weight. I weighed myself this morning and weigh 168.4 = down 1 pound. It always amazes me how much water weighs!

  9. Berena says:

    Wow Shanon, I’ve been following your thread and really admire what you’ve done. I still can’t believe you’ve lost so much weight and inches while eating all that fat and calories. Do you really think it is this protocol? Keep up the great work, I’m rooting for you.

    Berena

  10. Shanon says:

    Berena,

    Thanks for the support, it’s always nice to hear from people who are following! As far as protocol and weight loss – I haven’t changed any other aspect of my lifestyle, just followed SugarFree’s protocol. So logically, I can only say that it’s the protocol that has lead to my inches and pounds lost.

  11. Salley Fanion says:

    Just wish to say your blog is astounding. The clearness to your writing is simply great and I think you are an expert on this subject.

    With your permission allow me to grab your feed to keep updated with approaching post. Thanks one million and please carry on the gratifying work.

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