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Outi 
Posts:60
Aspiring
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| 11/20/2007 6:56 AM |
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Hello!
I'm 20-years old woman and my BMI is about 18.8 and my fat % is about 18.4. I'm quite active (daily aerobic exercise and gym once a week). Is this enough? I eat 11-12 blocks daily and add a maaany extra blocks of fat on my diet. (Oddly enough, I crave more often (weekly) for fat=calories than for carbs.
What are the "normal" numbers for BMI and body fat % ?
Thank you so much for help! |
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Sue K 
Posts:9631
Zone Expert
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| 11/20/2007 8:03 AM |
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You're body fat is at what Dr. Sears considers to be the ideal body fat %.
The daily number of blocks is based on one's LBM and activity level (refer to the Body Fat Calculator on this site). Depending upon you may require more than 11 blocks per day. It's fine to continue to eat extra monounsaturated fat to prevent the further loss of stored fat. |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast 1-2-3 is the best!
To view my before/after pics and meal photos click on this picture
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Outi
Posts:60
Aspiring
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| 11/20/2007 9:10 AM |
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| So I presume that if I continue eating that extra monounsaturated fat my body fat still remains the same? Thanks! |
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Outi
Posts:60
Aspiring
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| 11/20/2007 9:15 AM |
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| Oh, and I forgot to ask that do you think hormones has something to do with body fat %. For example, if one's body fat gets too low may it make menstruation unregular/stop alltogether? Or is it the BMI that has to be high enough to maintain the normal periods? I have some problems with this so that's why I wanted to know if I have to start eating even more fat to keep my P regular.. |
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Sue K
Posts:9631
Zone Expert
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| 11/20/2007 9:19 AM |
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| Basically yes, as long as your LBM and activity factor remains the same. But although it's the appropriate balance that for you at this LBM and activity at this point in time, it could change in time, even if your LBM and activity remains the same (due to changes in one's body, which aren't necessarily tied to LBM or activity level). That's why it's good to stay tuned into how you're feeling. One great thing about the Zone is that it offers the flexibilbity to adjust to changes. |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast 1-2-3 is the best!
To view my before/after pics and meal photos click on this picture
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Outi
Posts:60
Aspiring
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| 11/23/2007 10:20 AM |
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Ok, thanks. It's sure that one's body changes with time -especially the women! - but you didn't answer to my other question about the regular periods. Does BMI or LBM count more? What can I do to get my periods back if my LBM's already ideal?
Thanks again for answering..:blush: |
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Sue K
Posts:9631
Zone Expert
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| 11/23/2007 11:33 AM |
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[quote]Posted By Outi on 11/23/2007 10:20 AM
Ok, thanks. It's sure that one's body changes with time -especially the women! - but you didn't answer to my other question about the regular periods. Does BMI or LBM count more? What can I do to get my periods back if my LBM's already ideal?
Thanks again for answering..:blush:[/quote]
Outi,
You're welcome.
Your post about periods was not posted in these forums yet at the time I wrote my reply. I was replying to the post you submitted here previous to that one. (Note that the posting times of our two posts are within minutes of each other.)
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast 1-2-3 is the best!
To view my before/after pics and meal photos click on this picture
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Sue K
Posts:9631
Zone Expert
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| 11/23/2007 11:39 AM |
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[quote]Posted By Outi on 11/20/2007 9:15 AM
Oh, and I forgot to ask that do you think hormones has something to do with body fat %. For example, if one's body fat gets too low may it make menstruation unregular/stop alltogether? Or is it the BMI that has to be high enough to maintain the normal periods? I have some problems with this so that's why I wanted to know if I have to start eating even more fat to keep my P regular..[/quote]
Yes, if body fat is too low they can stop. Your goal would be to get to at least 18% body fat. To gain fat in the Zone, eat your appropriate blocks daily plus additional monounsaturated fat.. |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast 1-2-3 is the best!
To view my before/after pics and meal photos click on this picture
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Outi
Posts:60
Aspiring
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| 11/24/2007 6:28 AM |
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| Ok, thank you! |
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Outi
Posts:60
Aspiring
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| 02/22/2008 1:54 PM |
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Hello again! It's been couple of months now and I still haven't had my periods back even though my BMI is the same (about 18.8) . However, I have gained more fat, i think, atleast I feel that I have.. So I don't know my exact bodyfat % but it certainly must be >18%!
I've kept on getting these weird cravings -especially for nuts. It happens regularly, about 3 times a month and I eat A LOT of nuts when it happens, I just can't stop!!And the next day I feel like a balloon and I swear to myself not to touch any nut for the next two weeks!
Peanuts for example, contain more protein than carbs, (although my favourite nuts are cashews!) so could it be possible that I don't get enough protein? I already add extra monosaturated fat in my every meal (I've stopped calculating the fatblocks since a loooong time ago) because I'm quite active. Plus, sometimes (once a month ) I eat way too much chocolate.. I think this is OK because it's not happening too often and I call it my "hangover meal", because the next day I crave only for Zone meals! And, by the way, this carb-loaded meal is recommended by Dr. Sears once a month in the Zone to stay on track!
My problem is that I'm afraid of gaining extra kilos/fat if I start eating 12blocks per day (now I eat 11). Although it's really hard to say because I eat once a day in the cantine so I don't know if it's exactly a 3 or 4 blocks of protein on my plate but anyway, approximatively 11-12 blocks/day. I know it's stupid to think so, especially with these nutcravings of mine and all but I'm just so confused! I love Zone and it makes my world so much more wonderful but it's SO difficult to be exact enough! (I'm a perfectionist, by the way :D maybe too much sometimes!) Plus, how am I getting my periods back, obviously this fat-thing isn't helping..
Thank you so much for help! |
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Sue K
Posts:9631
Zone Expert
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| 02/23/2008 9:39 AM |
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| It sounds like you probably still aren't eating enough. You might want to see what you doctor has to say about your difficulties. |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast 1-2-3 is the best!
To view my before/after pics and meal photos click on this picture
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Outi
Posts:60
Aspiring
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| 02/23/2008 11:23 AM |
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| Do you mean eating enough protein or eating enough food in general? |
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Cranberrycat
Posts:5878
Zone Expert
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| 02/23/2008 11:36 AM |
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Outi,
Your protein requirements would be based around your stats in the bodyfat calculator. If the calculator suggests 11 blocks, then you can try playing around with different activity levels, to see if you get different results.
If you have done all of this, and you are having those "nut" cravings, then my guess is that you are not really in the Zone yet. Try working more with your protein:carb ratios, and see if it makes a difference. Eat mostly the Zone favorables (or best choices), and keep the unfavorable choices to "condiment" portions.
I would also suggest that you have someone else (other than yourself) to weigh and measure you periodically. Sometimes, the mind can play tricks with us, and we can become too subjective about how our clothes fit. But, someone else who is doing OBJECTIVE measurements can track your changes over time. This person can be an athletic trainer, your doctor (or his/her staff), or anyone that you trust to do this with objectivity. This person should also be someone that can be consistent with how he/she is measuring, so I would suggest that it be the same person. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Outi
Posts:60
Aspiring
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| 02/23/2008 2:05 PM |
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First of all, I've never been able to use the bodyfat calculator because obviously I don't weigh enough. (110 pounds).
Couple of years ago I had a long discussion with my gynecologist and she gave me some pills to get my periods back (then my BMI was way too low: 16.7, that's why I had went to see her in the first place!)
I ate pills during about 6 months, got both some kilos and my periods back. Last august I went to see a nurse just for a basic inspection. She also measured me and said it was OK, "maybe just a little bit underweight") and recommended lots of bread, potatoes etc. That's the way it goes, I know it, you DO become fat by eating unfav CC, although that's not the way I want to get some kilos.
So, I started adding a lot of extrafat. I had stopped eating pills because of the strong oestrogen hormones which made me feel terrible during couple of days every month. And now, I continue adding the extrafat but I'm quite active too.. and I still dont have my periods. It might also be just because of the stress I've had these last 3 years. First I spent a year abroad as an exchange student and this was when my periods stopped. Then the second year I came back and had this light anorexia and got the pills. And this past year I've moved away from home to study in another city.. So I've been through quite a lot of things.
I've talked about all this with my mom and she knows how much I weight and also thinks I should start eating more bread.. I don't know. I just think it's a bit scary not to have normal periods. Maybe I just should eat more. Like 12 blocks, for example. (3 in the morning, 3 for luch, 1 for snack before exercice, 1 after exercice, 3 for dinner and 1 before bed-time.) I think I'll give it a try. Not to forget my extraextra fat, ofcourse.
I don't understand how you guys have enough time to help all these people here. What you do really is important. Thank you so much for your advise and opinions. It's nice to have you here! |
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Sue K
Posts:9631
Zone Expert
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| 02/23/2008 2:20 PM |
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Hi Outi,
You're welcome. You're doing a lot of good
for others, by continuing to share your experiences here. Many others in your same situation could be reading you posts and gaining a lot of support and helpful informantion, so thank you, too!
Maybe smaller more frequent meals will help you. Here's an article by Dr. Sears about it. This isn't exactly identical to your situation, but it might help you to increase you weight:
The Zone & eating disorders - Relevance: 1001
Q: Dear Dr. Sears, I am currently about 80% in recovery from severe anorexia and bulimia with the problem of going from eating very little to bingeing and purging. I have read your Zone book and it makes sense however the difficulty I have is that the amounts of food in my anorexic mind are way too much and particularly to have protein for breakfast or the breakfasts in your book are difficult. As well, I crave a great deal of salt and sugar and particularly at the moment - cheese. I understand the concept of the Zone balancing out the sugar but its the other cravings that I get trapped with and the desire to keep eating once I start. Also, can you please tell me about energy drinks and the Zone? They have listed 15g carbs per 100ml. Is this a beneficial supplement or not? Thank you, Lisa A:
Dear Lisa : I would suggest smaller, more frequent meals so that you get you protein requirements by the end of the day. Your craving of sugar is a consequence of an imbalance in protein and carbohydrate at your last meal. Adding some extra fat to each meal will slow down the rate of entry of the carbohydrates so that you will experience a greater sense of satiety after a meal. I am not real excited about “energy” drinks since they have the possibility of dumping glucose into your system too rapidly. Prepared Zone smoothies would be a better choice. See our recipe section for suggestions.
http://www.drsears.com/ArticlePreview/tabid/399/itemid/9292/Default.aspx - 8/24/2007 11:32:39 AM |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast 1-2-3 is the best!
To view my before/after pics and meal photos click on this picture
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Cranberrycat
Posts:5878
Zone Expert
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| 02/23/2008 2:25 PM |
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Outi,
ok, that helps me to get a bit more history. I really didn't have time to go through your previous posts.
You said that you had some periods when you took the pills, so it is possible that you still need the pills. But, since you are already not following the advice of your doctor and not taking them, then perhaps you might want to try fish oil? I don't know if any studies have been done on this, but in the OmegaRx Zone, it states that a woman who had fertility problems was able to conceive in 6 months after starting to take high dose fish oil with GLA. You can use the Zone Labs EicoRx, since it has GLa added to it.
Now, your goal may not be to become pregnant, but it might help you get your periods back. I think it is worth a try. But, the best success will be from following Zone guidelines, as well. Which means, we DON'T increase bodyfat by eating bread and potatoes! I think you can afford to have a little more fat. Since you can't even calculate your needs, that is one big reason why I think you should add more fat to your diet.
As for the protein, if one of your goals is to build some LBM, I personally don't see any harm in trying 12 blocks. Especially on your exercise days, it might be that you DO require more on those days.
And, I don't always have the time to help out, but I squeeze it in when I can. I really enjoy it, and that is why I keep coming back. And, if I can find some tips that work for me, then that is even better! |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Sue K
Posts:9631
Zone Expert
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| 02/23/2008 2:29 PM |
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| Outi, another idea. There are groups of supportive Zoners online and off, all over the world. Maybe there's even a group that meets where you are. |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast 1-2-3 is the best!
To view my before/after pics and meal photos click on this picture
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Cranberrycat
Posts:5878
Zone Expert
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| 02/23/2008 3:02 PM |
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| Is there a database that lists where you can find a group of zoner? Wow, I would love that! Not that I don't like it here, but I would love to participate in a live group of people, too! |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Outi
Posts:60
Aspiring
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| 02/24/2008 3:00 AM |
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| Cranberrycat, do you mean I could eat for example 12 blocks on my exercise days and 11 on my rest days? Would it be ok? Sometimes on my rest days I find it difficult to eat 12 blocks due to my inactivity during the day. And, on the other hand, I feel 11 blocks isn't enough on my exercice days.. Or is it just a question of adjustement..? |
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Sue K
Posts:9631
Zone Expert
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| 02/24/2008 7:04 AM |
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| Outi, I can't speak for Cranberry, but you should eat the same number of blocks daily. Your muscles are still repairing the day after you exercise, and still need the 12 blocks. |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast 1-2-3 is the best!
To view my before/after pics and meal photos click on this picture
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