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My Keto Diet Plan

A Very Low Carbohydrate Plan.

It has been an eye-opening experience to read and answer questions about weight loss on Quora.com.

When I was a personal trainer and I had my fitness studio, I would often ask what people want when it comes to a nutrition and training program. The simple answer is that they want results.

My history with significant long term weight loss taught me that reducing carbohydrates and building muscle reliably causes fat loss and reshapes the body. When I would offer body transformation challenges at Gordon Studio, nine out of ten participants would lose weight over the six week course, and even the few clients who didn’t lose pounds would lose several inches in all the right places. I even had one student who lost two sizes while staying at the same weight.

Now that I am focused on my creative work as a singer, dancer, and musician I will be sharing my personal program for fitness and nutrition. My new motto, “Eat for Yourself,” encourages my readers here, and my viewers at The Sugar Freedom Channel To find what works for them when it comes to food.

My two essential key’s to permanent weight, fat, and inch loss are:

  1. Drop Sugar.
  2. Lift Weight.

The info-graphic you see above is the macro-nutrient plan I will be using for the next nine weeks to optimize my “instrument” as a performer: my body.

I will share the journey here for accountability, and because it was the success of other women like me who had cut carbs and used resistance training to get lean, healthier, and happier that made me believe I could change for the better myself.

The Sugar Freedom Diet at sugarfreedom.com contains the food lists, and many of the recipes and meal plans I will be using, but I will be limiting my carbohydrates to 10 total grams per day instead of the 20 grams that are listed in the Sugar Strike. This gives me a good sized salad and a serving of a low-carb cooked vegetable each day. My experience with the Steak and Egg diet and Carnivore has taught me that I really can function well without carbs, but I did discover back in 2017 that a combination of very low carb and lifting was the best plan I have ever followed, so for the next nine weeks I will be comparing this plan with the no-plant food plan I have tested since 2018.

Post menopause, I have discovered that I need to find the levels of carbohydrate restriction and fitness training that give me the best chance to dance, create, and perform with freedom. I look forward to sharing what I learn with you.

As always, be well and eat for yourself,

Catherine Gordon

Categories
How to get off of sugar. Success Stories

How We Quit Eating Sugar to Fix Our Blood Sugar

Glucose intolerance led to pre-diabetic blood sugar levels for me and my husband. Quitting sugar brought those levels down to normal for both of us.

I love this guy, and I want him to stay healthy and stick around for a long time!

According to the Mayo Clinic website,

  • A fasting blood sugar level below 100 milligrams per deciliter (mg/dL) — 5.6 millimoles per liter (mmol/L) — is considered normal.
  • A fasting blood sugar level from 100 to 125 mg/dL (5.6 to 7.0 mmol/L) is considered prediabetes. This result is sometimes called impaired fasting glucose.
  • A fasting blood sugar level of 126 mg/dL (7.0 mmol/L) or higher indicates type 2 diabetes.

According to the National institute of Diabetes and Digestive and Kidney Diseses, An estimated 88 million adults ages 18 years or older (34.5 percent of U.S. adults) have prediabetes.

https://www.niddk.nih.gov/health-information/health-statistics/diabetes-statistics

Like so many women, my impaired glucose tolerance developed during pregnancy. After my son was born, my weight, blood pressure, and blood sugar levels never returned to normal even after seven years of low fat dieting and regular steady state cardio exercise.

Eliminating sugar, flour, vegetable oils, and seed oils returned my blood sugar to normal and allowed me to release 70 pounds of fat.

Recently, my husband, who enjoyed a lifetime at a healthy weight, began to experience burning feet. This scared him enough to make him willing to start checking his fasting blood glucose. He was very upset when it turned out to be in the diabetic range. He immediately asked me help him get off of the sugary, starchy snacks he had been eating. After three days of quitting sugar, grains, vegetable oils, and seed oils, his blood sugar was back in the normal range, and the burning was gone.

One of the most important books I have ever read on how sugar leads to serious health consequences is:

“Sugar Crush” by Dr. Richard P. Jacoby and Raquel Baldelomar.

https://amzn.to/3kx0PRM

https://amzn.to/3kx0PRM

Sugar Crush lists and explains the physical symptoms of impaired glucose intolerance, pre-diabetes, and diabetes, and it confirms the good news that you can take action to ward off the consequences of type 2 diabetes if you cut added sugars and processed grains out of your eating plan as soon as these symptoms appear.

Quitting sugar can be difficult at first, and staying off of sugar is a challenge in our snack filled environment, but the benefits are so clear and important that our initial and ongoing efforts to keep blood sugar levels in a healthy range are a small price to pay for good health, well being, and peace of mind.

Here are the simple changes I made to my husband’s eating plan.
  1. No sugar, grains, vegetable oils, or seed oils. In other words, nothing out of a bag or a box.
  2. Simple breakfast of eggs and bacon, steak, or salmon. (My research and experience show that meat and fat are safe in the absence of sugar and grains.)
  3. Lunch is beef, poultry, or fish with a large tossed salad with olive oil and vinegar dressing.
  4. Dinner is one of the proteins listed above with a cooked low starch vegetable like broccoli, zucchini, asparagus, cauliflower, or green beans.
  5. If he is hungry between meals he can have some cheese, raw vegetables with salsa, a hard boiled egg, or left overs from lunch or dinner, but he usually isn’t hungry for more than two meals a day.

The sugar freedom program is available here: Sugar Freedom

It shows the way we got off of sugar, and how we stay sugar free, in a detailed, step by step way.

Within three days of stopping his sugar habit, my husband’s blood sugar was back in the normal range, and the burning in his feet was gone. This happened several weeks ago. Van is staying sugar free, and the burning on the bottom of his feet has stayed away.

I love him so much, and it is a pleasure for me to make sure that Van has the foods he needs to stay healthy, happy, and satisfied for years to come.