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canuck_cougar 
Posts:0
Newbie
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| 03/18/2004 11:20 PM |
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| I've been Zoning for over a year and my results have been good: I'm a 5'10" female down from 183 lb to 168 at last weigh-in. I'd say I'm "in the Zone" 80% of the time and I love it. Exercise consists of yoga 2x a week, cardio and weight training 2x a week. My weight loss and activity are not the problem -- I'm happy with the pace. It's that I get VERY hungry 2 hours after eating my 5 block breakfast. I eat this amount based on my research at another Zone website. The amount of carbs I have to eat at my 4 block dinner leaves me feeling stuffed sometimes but then I feel unsatisfied or hungry 2 hrs later. I have to admit I still don't quite "get it" when it comes to counting blocks so I use Zone recipes I have found at the website(s) and in my Zone cookbook. What am I doing wrong? Thanks for any ideas. |
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Sue K
Posts:10512
Zone Expert
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| 03/19/2004 12:33 AM |
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| [quote:13cc3e09b9="canuck_cougar"]I've been Zoning for over a year and my results have been good: I'm a 5'10" female down from 183 lb to 168 at last weigh-in. I'd say I'm "in the Zone" 80% of the time and I love it. Exercise consists of yoga 2x a week, cardio and weight training 2x a week. My weight loss and activity are not the problem -- I'm happy with the pace. It's that I get VERY hungry 2 hours after eating my 5 block breakfast. I eat this amount based on my research at another Zone website. The amount of carbs I have to eat at my 4 block dinner leaves me feeling stuffed sometimes but then I feel unsatisfied or hungry 2 hrs later. I have to admit I still don't quite "get it" when it comes to counting blocks so I use Zone recipes I have found at the website(s) and in my Zone cookbook. What am I doing wrong? Thanks for any ideas.[/quote:13cc3e09b9]
Hi,
The hunger you describe indicates the meal is not keeping you in the Zone.
There are two things you would have to determine in order to address the hunger. First you must determine which type of hunger you have, loopy, or focused. Then you need to look closer at your food choices in the meal.
If you post samples of the breakfasts and dinners that leave you hungry 2 hrs later, being specific in regard to amout of each specific food, we would be better able to help you.
Sue |
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Charles
Posts:0
Newbie
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| 03/19/2004 1:55 AM |
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| The glycemic load of your carbs and the 5-block size of your breakfast might be inducing a big insulin response. If you make your breakfast 3 or 4 blocks in size and have the remaining block(s) for a snack a couple or three hours later, your blood sugar won't rise as high. That, and reducing the meal size, may prevent overproduction of insulin. Charlie |
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Andrew
Posts:0
Newbie
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| 03/21/2004 2:29 PM |
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| One other explanation of hunger can be low leptin production.
Leptin is produced in your fat cells and helps create saiety (makes you feel full).
When you lose a lot of fat your leptin production goes down so you tend to feel hungry even if you are eating zone meals.
Having said that, I personally agree with Charlie that the size of your meals my be too large stimulating the release of excess insulin causing hunger.
Kindest regards,
Andrew Cavanagh |
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canuck_cougar
Posts:0
Newbie
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| 03/23/2004 11:05 PM |
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| Thanks to all who answered my question. I really appreciate the benefit of your experience!
Sample breakfasts: 1.5 cups plain no-fat yogurt, 1 cup unsweetened strawberries, 1/2 cup unsweeteded pineapple, 15 chopped almonds (equal to the measured amount in the recipe I have been following but I've forgotten that amount!) and 10 slices of turkey bacon OR
1.25 cups 1% cottage cheese (that's the lowest fat I can find), 1 cup seedless red grapes, 1 cup strawberries, 1/3 cup chopped orange, 15 chopped almonds.
I know these breakfasts are a lot of food -- it takes me up to an hour to eat one. I'm prepared to accept I'm eating too much food and willing to reduce them back to 4 block meals to see if that helps. |
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jaydpiii
Posts:0
Newbie
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| 03/24/2004 12:01 PM |
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| [quote:1d2074cb1f="canuck_cougar"]Thanks to all who answered my question. I really appreciate the benefit of your experience! ..... I know these breakfasts are a lot of food -- it takes me up to an hour to eat one. I'm prepared to accept I'm eating too much food and willing to reduce them back to 4 block meals to see if that helps.[/quote:1d2074cb1f]
I had posed a question previously, and apparently the reason that Dr. Sears suggests that no more than 4 block meals is because (most) people's bodies cannot properly process more than 4 blocks worth of protein at any one time. The additional protein is just turned into fat.
(And I think (?) that he generally recommends no more than 3 block meals for females (?) - however I don't know if that's because (generally) females can only procees 3 blocks worth of protein or not?)
So, if you're eating [b:1d2074cb1f]more[/b:1d2074cb1f] than 4-block meals you should cut it back. And you probably should not have your dinner meal more than 3 blocks. If you're following the Zone with three meals and 2 snacks each day - I can't see how you'd get a 5-block meal for breakfast and then eat enough at other times without exceeding your requirements. Unless you're extremely active. |
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Andrew
Posts:0
Newbie
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| 03/24/2004 1:06 PM |
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| Yes, large meals stimulate the release of insulin which can lead to fat storage.
Over around 30 to 35 grams of protein in one meal can cause processing problems, in particular putting stress on your kidneys.
My inclination would simply be to split the meal in half, have half for breakfast and half about 2 hours later.
Andrew Cavanagh |
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canuck_cougar
Posts:0
Newbie
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| 03/24/2004 6:13 PM |
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| >I had posed a question previously, and apparently the reason that Dr. Sears suggests that no more than 4 block meals is because (most) people's bodies cannot properly process more than 4 blocks worth of protein at any one time. The additional protein is just turned into fat.
>(And I think (?) that he generally recommends no more than 3 block meals for females (?) - however I don't know if that's because (generally) females can only procees 3 blocks worth of protein or not?)
>So, if you're eating [b:cdc8914270]more[/b:cdc8914270] than 4-block meals you should cut it back. And you probably should not have your dinner meal more than 3 blocks. If you're following the Zone with three meals and 2 snacks each day - I can't see how you'd get a 5-block meal for breakfast and then eat enough at other times without exceeding your requirements. Unless you're extremely active.[/quote]
I'm, as they say, "a big girl" at 5'10" and I got hungry too often eating the amounts recommended for the "average female". Since I'm larger than average it seemed logical to eat the amounts of food recommended for the "average male". I weigh(ed) a similar to an average male at the time: 172 lbs. To confirm my thinking I used the calculator at "Zone Perfect" website and, based on my measurements, weight and acitivity level, the recommended total blocks for the day was 15. 12 blocks a day is absolutely not enough food for me -- I get headachey and really lose focus at work if I stay hungry too long. This morning I ate a 4 block breakfast and experienced a bit of hunger and loss of focus 1 hr. later. Drank lots of water and am OK for now. By the way, I made an error when I listed how much I usually eat for my yogurt and fruit breakfast: I include 5 strips of turkey bacon, not 10 as stated yesterday. Thanks again for your idea and feedback. Keep it coming. |
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Sue K
Posts:10512
Zone Expert
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| 03/24/2004 6:22 PM |
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| [quote:3b8db1e61a="jaydpiii"][quote:3b8db1e61a="canuck_cougar"]Thanks to all who answered my question. I really appreciate the benefit of your experience! ..... I know these breakfasts are a lot of food -- it takes me up to an hour to eat one. I'm prepared to accept I'm eating too much food and willing to reduce them back to 4 block meals to see if that helps.[/quote:3b8db1e61a]
I had posed a question previously, and apparently the reason that Dr. Sears suggests that no more than 4 block meals is because (most) people's bodies cannot properly process more than 4 blocks worth of protein at any one time. The additional protein is just turned into fat.
(And I think (?) that he generally recommends no more than 3 block meals for females (?) - however I don't know if that's because (generally) females can only procees 3 blocks worth of protein or not?)
So, if you're eating [b:3b8db1e61a]more[/b:3b8db1e61a] than 4-block meals you should cut it back. And you probably should not have your dinner meal more than 3 blocks. If you're following the Zone with three meals and 2 snacks each day - I can't see how you'd get a 5-block meal for breakfast and then eat enough at other times without exceeding your requirements. Unless you're extremely active.[/quote:3b8db1e61a]
Hi,
The recommendation I 've always seen is to keep meals to no more than 5 or 6 blocks(and of course that much only for individuals who's LBM and activity needs dictate eating that amount).
As for the 4 block meal for males and the 3 block meal for females, those represent the needs of most average males and females. Some taller than average females as well as those with greater amounts of LBM consume 4 block meals, just as some smaller than average males consume 3 block meals.
Sue |
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RBrownson
Posts:0
Newbie
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| 03/24/2004 6:26 PM |
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| Just some thoughts:
Yogurt (depending on the brand--check nutrition label) is often 1 P AND 1C. When I have yogurt, I have 1 cup + 1/4 cup cottage cheese plus 1 block of fruit and 1 T. nuts. This is a three block breakfast.
Pineapple is a tough one for many, and except for AWITZ, I have never seen it in a favorable list. It may be too sugary for you to handle. Your yogurt breakfast sounded like it had too many carbs.
Many people don't do well with fruits as carbs, and it sends them out of the zone. Try doing more veggies or oatmeal for breakfast (with appropriate protein and fat) and see how that works for you. Personally, with oatmeal, peanut butter and some lean ham for breakfast--I can go easily for 5 or even 6 (though I don't) hours and not feel hungry. Steel cut oatmeal, of course. :)
Good Luck.
Ronica |
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Sue K
Posts:10512
Zone Expert
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| 03/24/2004 6:58 PM |
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| [quote:71e949b6b5="canuck_cougar"]Thanks to all who answered my question. I really appreciate the benefit of your experience!
Sample breakfasts: 1.5 cups plain no-fat yogurt, 1 cup unsweetened strawberries, 1/2 cup unsweeteded pineapple, 15 chopped almonds (equal to the measured amount in the recipe I have been following but I've forgotten that amount!) and 10 slices of turkey bacon OR
1.25 cups 1% cottage cheese (that's the lowest fat I can find), 1 cup seedless red grapes, 1 cup strawberries, 1/3 cup chopped orange, 15 chopped almonds.
I know these breakfasts are a lot of food -- it takes me up to an hour to eat one. I'm prepared to accept I'm eating too much food and willing to reduce them back to 4 block meals to see if that helps.[/quote:71e949b6b5]
Hi,
Keep in mind that your block amounts will be determined by you LBM and activity levels. If you go to the Body Fat Calculator on this site, you will likely get a suggested number of blocks close to that which you got from the ZP calculator. I'm assuming you have either a high LBM for a female or are very active, or both, based on your statement that you need 15 blocks. I am female, almost 5'8" with an LBM around 115 to 117. I eat between 12 and 15 blocks a day depending on what my exercise routines happen to be. (I change from season to season).
I do see some things in your breakfast which could be making you hungry. All carbs from fruit, as Ronica mentioned, could result in hunger. Also you're missing fat. Although you had 15 almonds, which is five 1.5 g fat blocks, you are missing fat in the breakfast because the yogurt is fat free. Depending upon the brand of bacon, it may also be fat free, or have too little fat to keep you in the Zone. The proteins suggested for the zone are low far low fat (assumed to have about 1.5 G fat per 7 G protein). When you choose fat free proteins you must add one additional 1.5 g monounsaturated fat block for each block of fat free protein. Protein powder, egg whites and some soy products are also common fat free Zone protein sources. When all the P blocks in a meal are from fat free P, this essentially means you would double the amount of monounsaturated F blocks in the meal. Fat helps to slow down digestion of the carbs, the end result being insulin is stimulated less.
I would suggest keeping meals to 3 or 4 blocks each and having the rest of your blocks in the form of one adn two block snacks. Dont give up. IT takes a little experimenting sometimes. For more info refer to theFAQS on this site re Fat , and also to the portions of the Zone books re adjusting for hunger.
Sue |
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canuck_cougar
Posts:0
Newbie
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| 03/24/2004 11:14 PM |
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| You guys are wonderful -- thanks everyone for taking the time to respond to me. I'll experiment with the information, do some more research in my copy of "A Week in the Zone" and at this website and let you know how I make out. |
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angelrob
Posts:0
Newbie
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| 03/28/2004 3:00 AM |
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| There is (or at least used to be) a correction to AWITZ about the favorability of pineapple. Having visited the Carribean several times and eaten fresh pineapple, I realized that I could never eat it in the US again. But woe is me when I next visit the Carribean! ;-)
Robbin |
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Annalyza
Posts:0
Newbie
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| 04/01/2004 12:40 AM |
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| hello, I admit I haven't read every word of this discussion so please forgive me if I'm repeating this...
I started by eating 3-block breakfasts and a snack later in the morning. That turned out to be too much which scared me because by 10 am I'm hungry and it was going to be too long until I get to eat lunch. So I cut my breakfast to 2 blocks, kept the 3rd block for later, and tried to make sure everything was as balanced as possible. That has worked better than I ever expected! |
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