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Subject: I just can't seem to get it right...

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Hanan User is Offline
Posts:13
Aspiring
Aspiring

10/22/2009 3:36 AM
Hello-
I started the Zone diet about 3 weeks ago and it seems like I am getting hungrier and hungrier in between meals. I find myself getting hungry about 2 hours after a meal and I am following the meal plan to a T. I don't understand why I am always hungry and very unfocused. I read somewhere that I should reduce a carb block and add 3 mini fat blocks-is this correct?

My Meal Plan: 11 blocks

Breakfast-
3/4 cup substitute eggs
3 scoops avocado
1 Pear
1 Plum

Lunch-
3 oz chicken
1 1/2 cup asparagus
1/4 cup hummus
1 cup strawberries

Snack-
1 oz chicken
unsweetened apple sauce
3 almonds

Dinner-
3 oz chicken
1 cup tomato
1/4 black beans
1/4 hummus

Snack-
Protein Powder
Coconut milk
1 tablespoon peanut butter


Please help!!
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

10/22/2009 6:50 AM
May I ask where your meal plan is coming from? I am not sure if you left a few things out, so perhaps I can check it out.

But, from what you posted on your meal plan, one problem could be that you are just not getting enough fat in the meals. You didn't mention any fat in your lunch or dinner, and I am not able to tell if the 3 scoops of avocado was enough in your breakfast.

You need to take in 3 blocks of fat with each meal, and if you are eating a fat free protein (like the egg sub), then you would double the fat blocks.

So, if you can get back to me on what meal plan you are using, and just verify whether or not you are getting enough fat, then we can adjust from there. If this is truly your meal plan, then I would say that the first problem is that you just aren't getting enough fat.

Great to have you join us, welcome!

Cranberrycat

We don't own the earth; we borrow it from our children.


jenius User is Offline
Posts:1
Newbie
Newbie

10/22/2009 11:18 AM
I have been on the plan for two weeks now. I noticed this week that I am not getting as hungry between meals. I think it has something to do with the Omega 3 I started this week. Are you taking these? Yes, it also appears you are not getting enough fat. Good luck!
Hanan User is Offline
Posts:13
Aspiring
Aspiring

10/22/2009 1:53 PM
Oops, I messed up-I forgot to add the fat-this is actually my REAL meal plan and I got this meal plan from simply printing out the food menu on this website and following the quantity to equal 11 blocks a day-

My Meal Plan: 11 blocks

Breakfast- 3 blocks c, p, f
3/4 cup substitute eggs-3 blocks protein
3 tablespoons avocado-3 blocks fat
1 Pear-2 block carbs
1 Plum -1 block carbs


Lunch- 3 blocks c, p, f
3 oz chicken-3 blocks protein
1 1/2 cup asparagus-1 block carb
1/4 cup hummus-1 block carb
1 cup strawberries -1 block carb
9 almonds-3 blocks fat

Snack- 1 block p, f, c
1 oz chicken-1 block protein
unsweetened apple sauce-1 block carb
3 almonds-1 block fat

Dinner- 3 blocks p, f, c
3 oz chicken-3 blocks protein
1 cup tomato-1 block carb
1/4 black beans-1 block carb
1/4 hummus -1 block carb
9 olives-3 blocks fat

Snack- 1 block p, f, c
Protein Powder-1 block protein
Coconut milk-this is unsweetened so not sure where it lands-has only like 1 g carb and 1 g protein
1 tablespoon peanut butter-1 block fat


equals-11 blocks protein, 11 blocks fat, 11 blocks fat

This is exactly the rules I was told to follow. Please help!

I've never been so unfocused :-(






Hanan User is Offline
Posts:13
Aspiring
Aspiring

10/22/2009 1:55 PM
Yes-I am taking fish pills but not the ones from this site-I got mine from GNC but I do plan on getting better ones
John User is Online
Posts:331
Zoner
Zoner

10/22/2009 3:04 PM
Just ensure that your Fish Oil is at least 60% EPA/DHA in a 2:1 ratio.
Example: 1000 capsule with 400 EPA : 200 DHA is 600 or 60%.

~john
<>< <>< <>< <>< <>< ><> ><> ><> ><> ><>


<>< <>< <>< PTL Col 3:23-24 ><> ><> ><>
Hanan User is Offline
Posts:13
Aspiring
Aspiring

10/22/2009 4:46 PM
My fish oil is :

EPA-647 mg
DHA-253 mg

900 mg total omega 3-fatty acids

Please advise!

Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

10/22/2009 4:58 PM
Hmmm, it really isn't TOO far off the mark. I am not an expert when it comes to the EPA/DHA ratio, it may be fine.

As for your other question,
Assuming that the egg substitute is fat free, you will need to double the fat blocks. I think someone really needs to talk to the administrators of this website when meal plans are just plain WRONG!

Also, for your meals with chicken, if you are using a really lean chicken breast, there is almost NO fat in it at all, and you could be shorting yourself on the fat in those meals, too. This is not necessarily a website error, but rather a judgement call (from years of doing this myself and reading food labels).

Cranberrycat

We don't own the earth; we borrow it from our children.


Hanan User is Offline
Posts:13
Aspiring
Aspiring

10/22/2009 5:31 PM
Thank you so much for the help! One last question-If I double the fat amount should I take a carb block out?
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

10/22/2009 11:24 PM
No, not if you are doubling the fat because of the fat free protein. When you double the fat, you are basically replacing the missing fat.

If you are carb sensitive, then perhaps you would drop a carb block and then add 2-3 blocks of fat into the meal. But, you would not do this unless you are sure about the carb sensitivity.

First, I think you just need to eat meals that are properly balanced. If you are still getting hungry after you have made sure you are getting enough fat, then we can talk about adjusting carbs.

BTW, hunger can go either way. So, will have to talk more about the "type" of hunger (with or without mental focus). I see you mentioned "unfocused" in your first post, but lets just see if getting enough fat will help.

Cranberrycat

We don't own the earth; we borrow it from our children.


Hanan User is Offline
Posts:13
Aspiring
Aspiring

10/23/2009 12:27 AM
I will try that! Thank you again for your help!!
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

10/23/2009 10:32 AM
You're welcome, and if you are still struggling after a few days, then we can work on other tweeks.

Cranberrycat

We don't own the earth; we borrow it from our children.


Hanan User is Offline
Posts:13
Aspiring
Aspiring

10/23/2009 3:15 PM
Ok so for breakfast I had:

3/4 cup egg substitute-3 blocks protein
1 apple-2 blocks carb
1 plum-1 block carb
3 tablespoons avocado-3 blocks fat
9 almonds-3 blocks fat

This time around I added double the fat to make up for my fat free protein intake (eggs). I had breakfast at 9:45am and it is now 12:00pm and I am feeling like I can definitely eat. I am a little more focused but still hungry. I am determined to get this right-Ughhh-Please help !!

Thank you!!!!

I also just realized I forgot to take my fish oil pills-maybe this can be a cause of why I am hungry?
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

10/23/2009 3:54 PM
OK, it might take a few more meals to get this figured out. Not sure we can draw a conclusion on one meal. Maybe some improvement with the added fat, that is good. Of note, your carbs are all fruit carbs, and I know that some people just can't sustain satiety using fruit.

See how you do at lunch, or with some meals with more veggies in it.

It could be that you are going to end up carb sensitive, but I think it deserves a little more time to sort out before we go there.

If you try more meals with veggies instead of fruit, and the right amount of fat, and you are still really hungry, then you could try the adjustment of dropping one carb block and adding in 2-3 extra blocks of fat. So, you would essentially eat 2 blocks carb, 3 blocks protein, and 5-6 blocks fat. I am suggesting this now because I may be busy over the weekend and may not be online.

Cranberrycat

We don't own the earth; we borrow it from our children.


Hanan User is Offline
Posts:13
Aspiring
Aspiring

10/23/2009 4:02 PM
Ok-Will see how that works in my next meal-I only have 1 carb fruit with that.

Again, thank you for all your help in figuring out how to make this work for me!!!!

Have a great weekend!

Hanan User is Offline
Posts:13
Aspiring
Aspiring

10/23/2009 5:59 PM
Ok sorry for the numerous posts but I really just want to figure this out as quick as possible-I'm sure you understand....

For lunch I had:

4.5 oz ground turkey-3 blocks protein
1/4 cup hummus-1 block carb
2 cups cherry tomatoes-1 block carb
1/2 cup grapes-1 block carb
18 almonds-6 blocks fat

I was pretty full when I finished my meal but I am already starting to get hungry about 2 hrs after....

Is it because I need to include more veggies? Is it looking like I am indeed carb sensitive?

I dunno??? Feeling very unsatisfied!
Bozena User is Offline
Posts:85
Aspiring
Aspiring

10/24/2009 5:55 AM
do you feel the same hunger after your breakfast and lunch? I noticed that I rarely feel hungry 4-5 hrs after breakfast and it doesn't matter what I had. I don;'t have a problem after lunch. But I quite often do feel some hunger some 2 hrs after dinner, but it usually passes. These 2hrs after dinner is the most difficult part of the day to resist some piece of chocolate - it may be cravings rather than hunger but it is time of day (between 10pm and 11pm) which I find most difficult
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

10/26/2009 12:34 AM
Hanan,

I wonder if you could try just adjusting things to the point where you are eating some berries instead of the other fruit? You could replace the 1/2 cup of grapes with 1/2 cup of blueberries, and then see how well this meal works?

I don't know how the rest of your weekend went, but you would really want to try to get some good zoned meals in for 3-4 days before adjusting. Perhaps, if you are still struggling, we can start working on some adjustments.

Cranberrycat

We don't own the earth; we borrow it from our children.


Sue K User is Online
Posts:8666
Zone Expert
Zone Expert

10/26/2009 10:14 AM
Hi Hanan,

First, I'm assuming you have used the Zone Block & Body Fat Calculator to determine you require 11 blocks daily (refer to the link at right in Helpful Tools). If not, you should check it now to make sure you requirement is indeed 11 blocks.

The symptoms you're experiencing are the classic signs of too much carb and/or too little fat for your specific needs. One important part of the Zone diet is to adjust for your individual response (it's explained in Zone books).

Studies have shown that it takes only 4 days of consistently eating Zone balanced meals (meals balanced to suit your specific needs) in order to lower insulin into the ranges of the Zone and begin to eliminate hunger. Once you find your appropriate balance your symptoms will resolve pretty quickly.

Based on the info you've posted in this thread, to get you into the Zone and feeling good with no hunger, my advice for now is to use a meal balance of 3P, 2C and 5F, to eat most of your carb from veggies, to limit fruit to one or two blocks of berries a day, preferably not both fruit blocks in the same meal, to make sure you add 1 more fat block for every block of fat free protein you eat (e.g. eggwhites, egg substitute, protein powder, some deli-meats, fat free soy foods) and, very important, switch to Omega Rx. For example of how many extra fat blocks to add when eating fat free protein fat blocks, if you were to eat 3 blocks of egg substitute, a fat free protein source, in a meal you would add the usual 5 blocks of fat I recommended, plus 3 more fat blocks (this is basic Zone principle, refer to * below). This could be done by eating 15 almonds for your usual 5 fat blocks, plus 1 teaspoon of olive oil for the additional 3 blocks.

Stick with this plan for a couple weeks, and please let me know how it's going, especially if it doesn't seem to be helping things a few days from now. After a couple weeks of this balance, you can slowly begin to make changes in the balance of veggies and fruit if you’re not happy with this balance. Oh, almost forgot to say this. Eating veggies for most of your carb plus a block of fruit daily doesn’t mean that every day you'll be eating 10 blocks of veggies. Some of those other 10 blocks can be from things like yogurt, or Zone Labs engineered foods. I’d caution you not to try subbing nutrition bars, or products from other companies for now as you try to get into the Zone. Dr. Sears Zone foods have years of research behind them, are designed and engineered to specifically to control insulin levels so you stay hunger free for 4 to 6 hours after eating them, and have been tested on diabetics with favorable results.

I'll be happy to help if you have questions. Good Luck!


*Here’s how Dr. Sears explains fat blocks (taken from MASTERING THE ZONE, page 292 and 293).

“Why is a fat block only 1.5 grams?
Every block of low-fat protein contains approximately 1.5 grams of “hidden fat”. Therefore, by adding one extra fat block (which is defined as 1.5 grams of fat) for each block of low-fat protein, you are actually consuming 3 grams of fat or two blocks (one internal in the protein and one external) for each protein block. If you are using fat-free protein sources, such as isolated protein powders, then you should be adding two blocks of fat to achieve the same ratio. Obviously, if you are eating higher fat protein choices, you would not be adding any extra fat blocks to your meal. Remember that every time you add additional fat blocks to a meal, they should be composed primarily of monounsaturated fat.”

sue

Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!


To view my before/after pics and meal photos scroll over this picture and click when the link appears.

Zone Dinner Party (link)
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

10/26/2009 10:24 AM
Hanan,

Since last week, I believe that we haven't heard how you are doing after a solid 4 days following a zone meal plan, so I would hesitate to jump to making major adjustments until learning how well you are doing at this point.

Sometimes it is important to make a few corrections before you jump right in to block adjustments, as Sue is suggesting.

For instance, if you switch your carbs to things that are less carb-dense, like veggies and berries, you may be able to resolve this thing without making any other adjustments at all.

I want to make sure you are also getting your fat blocks right, before you make any major changes.

So, keep us posted, let us know how it is going, and then we can pick it up again!


Cranberrycat

We don't own the earth; we borrow it from our children.


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Dr. Barry Sears, PhD.Dr. Barry Sears is a leading authority on the dietary control of hormonal response. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 30 years to the study of lipids. He holds 13 U.S. Patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease.

A turning point in his research occurred in 1982. That year, the Nobel Prize in Medicine was awarded for discoveries of the role that specialized hormones, known as eicosanoids, play in the development of cardiovascular disease, diabetes, auto-immune diseases, and cancer. Since eicosanoids are only generated from dietary fat, Dr. Sears reasoned that one could apply intravenous drug delivery principles to nutrition in order to control these exceptionally powerful hormonal responses with laser-like precision. In essence, his approach treats food as if it were a drug.

This area of his research led to various patents in the area of hormonal control by essentially using food as an oral drug delivery system to modulate eicosanoids especially for cardiovascular, diabetic, and neurological patients.

The impact of Dr. Sears’ revolutionary work in the dietary control of hormonal response began with the publication of his landmark book, The Zone. Since its publication in June 1995, The Zone has sold more than 2,000,000 hardcover copies, and became a #1 best seller on the New York Times book list. In addition, The Zone has been translated into 22 languages indicating a worldwide response to Dr. Sears’ research. His second book, Mastering the Zone, published in 1997, also became a New York Times bestseller with hardcover sales in excess of 500,000 copies to date. His third book, Zone Perfect Meals in Minutes, published in 1997, quickly became one of the best-selling cookbooks of 1997 and an another New York Times bestseller. The Anti-Aging Zone was published in 1999 and provides the molecular insights into how the Zone Diet can reverse the aging process. The Omega Rx Zone, published in 2002, explores the molecular foundation of chronic disease and how high-dose fish oil can dramatically reverse it. His latest book The Anti-Inflammation Zone discusses how to combat silent inflammation in order to reduce the risk of cancer, heart disease, diabetes, dementia, and many other inflammatory conditions—and how to reverse these conditions if they are already present. To date more than 5 million hardcover copies of his Zone books have been sold in the United States.

His research has elevated food from more than simply a source of calories to being recognized as an exceptionally powerful drug. Because of his revolutionary research, Dr. Sears has been a frequent guest on many national programs such as 20/20, Today, Good Morning America, CBS Morning News, CNN, and MSNBC.

Dr. Sears continues his ongoing research as President of Zone Labs, a biotechnology company in Danvers, MA as well as the President of the non-profit Inflammation Research Foundation in Marblehead, MA. In addition to continuing research on the hormonal effects of food, Dr. Sears has expanded his research in developing innovative dietary approaches to treating cancer and neurological conditions, as well as his on-going work in treating cardiovascular diease and type 2 diabetes.

I have been taking the Fish Oil for over 3 years now. I am 44 playing hockey and working out. The Fish oil helps with the pain that I get from playing hockey. It greatly enhances my performance on the ice and while working out. I have noticed a big difference in my energy, attentiveness and memory. If I miss a day for whatever reason, I notice a huge difference and it feels like something is missing. Anyway that is my short little story and it comes from the heart.

– Carter B.

 

I am a nutritionist and Ph.D. doctor of health and nutrition. For Dr. Sears to figure out balancing fat, carbs and protein, is really beyond brilliant. It is a milestone in diet history. I go over people's diet/emotional journals. Mostly all the time, we discover that the fatigue, irritability, unstable emotions were due to the imbalance in their diet. Using the Zone to balance them out, helps control weight, roller coaster emotions and gives them energy. Dr. Sears is so right when he says food is medicine. He has figured out the most powerful drug combination going, called The Zone.
Best and healthy wishes,

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I have a very exhausting job as a flight attendant. I read the "Omega Rx Zone" about 4 years ago and started taking the fish oil. I am 47 and have been flying for 22 years. I am very active, I run and lift weights. But combining lack of regular sleep, a physically demanding job, and irregular eating patterns this job takes a toll on the body. Since taking the fish oil, I have noticed that I do not get exhausted. I get tired, but not exhausted. I stopped taking it for a couple of months and then started taking another company's fish oil. I started getting exhausted again. I came back to Zone Labs and will continue with the fish oil for the rest of my life. I believe in the product and it makes a huge difference in my life. It makes a difference with my running as well. I also bring the bars and shakes with me on the road. It is almost impossible to eat the way I should at work. I haven't found the right secret. At least I have my Zone fish oil, bars, and shakes.

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I have been in the Zone, for about 1 month now. I wanted to share with you how wonderful I think this program is. I have been a personal trainer for almost 10 years and actively compete in numerous athletic activities. The Zone program has helped me to achieve a better awareness of my nutritional needs and the results I have seen are amazing! I have lost nearly 13 lbs since I have been in the Zone. I feel more mentally alert, more focused at work, have greater intensity during my training, have made significant strength gains, and just feel better over all. With that said, I would like to thank you for helping me in my quest for "super-health"!
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Before I stumbled across the Zone I was weighing close to two hundred pounds and I was depressed. I used to be a gymnast as a young man. I would think, "look at me now," when I looked in a mirror. The day I found 'The Zone' book, I was intrigued and as I read it the science made sense and so, I began to follow the "treatment". I began to lose weight and I was feeling way more energetic. I am forty two years old, I am very active and my weight is down to 162 lbs, 38 pounds lost on the Zone. I cycle, walk, jog, swim and I can now perform some of the more simple gymnastic skills I did twenty years ago...I literally feel like I have turned back the clock.
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I have been on the Zone diet for 7 years. I did not go on the diet to lose weight necessarily; but fairly quickly I lost 25 pounds, going from 190 to 165; from a 36-inch waist to a 32-inch waist. I primarily did the Zone to live healthier. My health is excellent now. I just turned 62 years old. My Zone is my eating lifestyle now; I seldom stray; and I do not miss anything. It is The Good Life.

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My wife's doctor told her to read "Enter the Zone" and to do the diet, so I told her I would do it with her. After only one week on the plan we went on a strenuous hike (the first of the year), and when we stopped at our favorite coffee shop on the way home I was able to get out of the car and stand upright and walk into the place without pain or stiffness. The Zone had eliminated all the inflammation that had always forced me to stumble all humped over into the coffee shop any time we skied or hiked all day.
Thank you, Doctor Sears.

– Larry C.

 

I used to have a lot of knee pain when I walked or ran. I have been taking Omega Rx for almost a year now, and rarely have any pain. I believe it is the anti-inflammation action of the oil. I feel smarter as well. Thanks for developing such a superior oil!

– Joe W.

 

Prior to following the Zone Diet, my body fat was around 15% and my weight around 153 pounds. No matter what I did, my weight and body fat did not change much. I regularly cycled 20-30 hours per week logging well over 400 miles. That had little impact on body fat or weight. Diet also seemed to have little impact on body fat or weight. Within a couple of months of following the zone diet, my weight dropped rather quickly to 142 pounds and body fat to about 8%. I still regularly cycle up to 20 hours per week (during the summer). I have also started strength training. I eat about 16 blocks per day. I take 3.6 grams of fish oil per day, along with Vitamin E, Alpha Lipoic Acid, CoQ10, and B & C vitamins. I also take GLA, which in my opinion, has significantly reduced fatigue and improved recovery times after exercise.

– Jeremy S.

All polyphenols have antioxidant properties than can be measured by their Oxygen Radical Absorption Capacity (ORAC), but not all polyphenols have anti-inflammatory properties. The polyphenols in Dr. Sears’ Zone Polyphenol Plus have been carefully chosen to have both.

Polyphenols are the phytochemicals that not only give fruits and vegetables their color, but also help regulate inflammation. In addition, polyphenols also activate the key enzyme (AMP kinase) that helps restore cellular ATP levels. Polyphenols also help regulate the activation of inducible inflammatory proteins (such as COX-2 and inflammatory cytokines).

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Standard IFOS Standard for a 5-Star Ranking Council for Responsible Nutrition European Pharmacopeia Norwegian Medicinal Standards
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Totox Levels < 20 meg/kg 26 meg/kg NA NA
Lead < 10 ppb 10 ppb 100 ppb 100 ppb
Mercury < 10 ppb 10 ppb 100 ppb 100 ppb
Dioxans and Furans < 1 ppt 2 ppt 2 ppt 2 ppt
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A serving of canned tuna has 12 times less omega-3’s than
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Commonly consumed fish and shellfish in the United States

Mercury Source: Food and Drug Administration, FDA 1900-2004, “National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource". Omega-3 Level Source: American Heart Association Website.

  Mercury level
in parts per million (ppm)
Omega-3 fatty acids
(milligrams per 3-oz. serving)
Zone Omega-3 Products < 0.01 2400 (standard 4 capsule serving
Salmon (fresh, frozen) 0.014 1200
Flounder or sole 0.050 480
Pollock 0.041 450
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Catfish 0.050 270
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Cod 0.095 210
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