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Subject: Wondering when to expect weight loss...

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Michelle User is Offline
Posts:23
Aspiring
Aspiring

01/22/2009 8:59 PM
Hi all! I'm new to the Zone, but committed. Have done my measurements and calculations and I am supposed to get 14 blocks a day. Although I have been active and eaten "healthy" foods most of the time I am finding myself overweight and frustrated. I was introduced to the Zone by a good friend of mine who is also a Crossfit instructor.

Question: I am following the food measurements to the letter. I am getting my 14 blocks a day with the right balance at every meal, BUT...I am starving! I have only been doing this for three days. Is there an adjustment period? Am I doing something wrong? I am confused. Any input would be appreciated!
Thanks!
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

01/22/2009 10:42 PM
I am glad that you found the Zone!

First, it does take a few days, about 4, for your body to get adjusted. Balance is very important, but food choices are also important. Before you do any adjusting, make sure that you are eating mostly low density veggies, with a little fruit and definitely no more than 25% of your total carbs coming from unfavorable (high density) carbohydrate. You are likely eating 4-block meals, and so no more than one block from the unfavorables. If you are not doing this already, try that adjustment first.

If you still have problems, then it might help to see what you are eating. We all can chime in on your meal plan and hopefully can figure out what is going on.

Incidently, I tend to get really hungry eating the lower density carbs, and so I have to toss in some more moderate density things like beans or water chestnuts, and that seems to help. So, if you are eating very low density, then try mixing up densities.

Please let me know if this makes sense for you!

Cranberrycat

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


Michelle User is Offline
Posts:23
Aspiring
Aspiring

01/23/2009 10:09 AM
Cranberry: Thanks for the advice. Greatly appreciated.
I've been eating three block meals and have been choosing pretty much all low density carbs. I think what you said about mixing up the densities is right on. Last night I included 1 block from the unfavorable carbs (1/5 cup rice) and that seemed to do the trick. After dinner I wasn't hungry at all for about three hours. I have never been able to get full on just veggies, so just a little complex carb may be what I need. I will post a full day menu soon to get more feedback from all you experts.
Have a good day!
M...........
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

01/23/2009 10:24 AM
Your welcome! Have a good day, as well!

Cranberrycat

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


KRISTEN User is Offline
Posts:64
Aspiring
Aspiring

01/23/2009 11:46 AM
i have a question......

how do you know if you should adjust your blocks? i do the standard 3- 3 block meals and then 2- 1 block meals. how do i know if i should drop a carb and or add a fat?? i have been having problems with my dinner and not feeling satisfied so i maybe try to adjust the ratio to see if this helps any?? also my weight loss is kind of nonexistent at this point!
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

01/23/2009 12:12 PM
You can do the 4 hour test to see if you are in the Zone.

4 hours after eating a meal, stop and take note regarding hunger.

If you have no hunger, then the previous meal was hormonally correct, no adjustments needed

If you have hunger but you also feel mentally foggy, difficult to concentrate, lack of energy or focus, then it may be that you had too much carb in that meal, and you would need to drop a carb block.

If you have hunger but you also feel mentally alert, good energy and focus, then you may have had too little carb in your meal. You can add a carb block.

In order to apply this, you really have to have spent a good 4 days following zone guidelines, otherwise it is a less reliable measure.

Cranberrycat

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


sue User is Offline
Posts:263
Zoner
Zoner

01/23/2009 12:30 PM
Karen and CC – I did get the book from the library. I will give update on the new thread I started, Fresh Start.

Michelle – welcome to the zone. I feel your pain. I personally cannot get full on just veggies and fruit. I also have to be very careful with my fruits. I seem to be carb sensitive and some fruits just make my hunger worse. For me, I need to have denser carbs at each meal, I can usually get away w/o them for snacks. CC gave you some good advise to follow. Just thought I’d tell you what I need to do so you get some different perspectives going on how you can tweak things a bit to work for you.

sue

I don't know about the future, but I know who holds the future....
Karen User is Offline
Posts:868
Zoner
Zoner

01/23/2009 1:00 PM
Welcome to the Zone, Michelle! Once we figure out how to get you into the Zone, you are going to love it! I am so glad to hear that you are committed!

Like CC says, it takes about four days to get into the Zone. However, personally, I thought I was following the Zone to the "T", but found out I wasn't exactly. For instance, I wasn't adding additional fat when I used low-fat protein ... made a big difference! As CC suggested, would you please post exactly what you are eating? Please include the time, amount and how long it kept you full before you got hungry. This will give us a better idea of how we can help you. Also, are you getting in enough water? Sometimes eight 8 oz glasses are not enough.

Looking forward to hearing from you, Michelle!

Happy Zoning!
Karen
Michelle User is Offline
Posts:23
Aspiring
Aspiring

01/23/2009 2:48 PM
Hi all!
Okay, so far today I have eaten:

Bkfast
1/2 Cup cottage chs lofat/ 2 blocks protein
1 oz lowfat shredded chs/ 1 block protein
1 small apple / 2 blocks carb
1 tangerine / 1 block carb
3 Brazil nuts/ 3 blocks fat

Lunch
3 oz Chicken/ 3 blocks protein
3 cups Broccolli/ 1 block carb
2/5 cup rice/ 2 blocks carb
1 tsp olive oil/ 3 blocks fat

This was between 7am and noon
sue User is Offline
Posts:263
Zoner
Zoner

01/23/2009 3:30 PM
Michelle - your problem at breakfast may have been all the fruit. It's just a suggestion and I'm still fairly new here too, but if I would eat that breakfast, I would not be in the zone. Fruit has too much sweetness for me and doesn't work well. I have to be very careful how much and what kind of and when I have fruit. Berries work best for me, but they can be no more than 1 block or look out, not good. I'm not saying that this is necessarily your issue, but it's something to consider or to try differently tomorrow. The cottage cheese was a good choice. Your lunch looks ok, except they will tell you here that 2 blocks of rice is too much. For me, it's not, it helps to hold me, but the general idea per Dr. Sears is no more than 25% of your carbs at a meal be unfavorable. BTW was is white rice or brown? Brown has more fiber and is somewhat better than white and will hold you longer if you choose to use it. I'm sure some of the other more experienced zoners will weigh in with there thoughts as well. You can then collect the ideas and see what works for you. We are all different in how our bodies respond.

sue

I don't know about the future, but I know who holds the future....
Karen User is Offline
Posts:868
Zoner
Zoner

01/23/2009 3:37 PM
Thanks for posting your meals, Michelle. Right off the bat I can see why you are hungry. Just a question. I believe you said you are to eat 14 blocks a day. Shouldn't you be having 4 blocks at each meal and two 1 block snacks or how do you split up your day?

First, all your carbs for breakfast are fruit. This will not keep you in the Zone. You need to have some veggies, steel-cut oats or something without so much sugar to keep you in the Zone. Personally, apples usually make me hungry. I only eat them for a snack, when I know I will be eating 2 hours later or going to sleep. Also, I read it somewhere (can't remember where right at this moment) that not all protein in a meal should be from cheese. Someone please correct me if I am wrong on this. Also, all of your protein is low fat, so you should double your fat.

Now for lunch. Here I see the majority of your carbs coming from the unfavorable carb list. FYI, no more than 25% of carbs in any given meal should come from the unfavorable carb list. Again, double your fat since chicken is a low-fat protein.

Michelle, please don't feel bad about my comments. These are the exact same things I did when I started the Zone. They had to tell me a "few" times to cut back on my fruit. I was eating five a day and the majority of them citrus. It's best to eat berries. I now usually have one citrus and two berries a day (sometimes 1/2 apple) ... this works much better for me. Also, I had the same problem with not eating enough fat. It is assumed you will get fat from your protein source; however, when your protein is low-fat, you need to compensate by adding more fat. You just need to double it.

I hope this helps. If you have any questions, please ask!

Happy Zoning!
Karen
Karen User is Offline
Posts:868
Zoner
Zoner

01/23/2009 3:40 PM
Hey, sue, looks like two great minds at work again! LOL! Guess we were posting at the same time!

Happy Zoning!
Karen
Michelle User is Offline
Posts:23
Aspiring
Aspiring

01/23/2009 3:50 PM
Hi all. Thank you !!!!That is exactly the kind of input I need. The book doesn't give that kind of info..at least I haven't seen it.
Can I get an idea of what you all eat for bkfast??
Keep the input coming. Love it!
Thanks,
M...........
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

01/23/2009 3:51 PM
OK, so I think you are getting the picture...

I, too, think that you may be eating too many fruits and unfavorable carbs.

I think that the block list is a bit confusing, because fruits and most "favorable" carbs are listed as low density carbs. But, there is a wide difference in density. Most veggies are really low density carbs. Then things like fruit, beans, are more of a moderate carb. The rice is definitely high density.

You should really try to get most of your carb blocks from veggies, then toss in some fruit. It is fine to get some carb blocks from dairy, and certainly from steel cut oats.

Now, you only posted 1/2 day's worth of meals, and so maybe you still have some good veggies planned for dinner, right? LOL!

OH, and if you are supposed to be eating 14 blocks, I hope you are getting in all of your blocks!

Note to Karen, the cheese as a protein source is probably not a big deal. The concern is about the fat, though.

Cranberrycat

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


sue User is Offline
Posts:263
Zoner
Zoner

01/23/2009 3:58 PM
Michelle - as you can see Karen and CC added some great things to my post and yes I think Karen and I were posting at the same time. I missed the fat issue completely, comes from being new myself. You asked about breakfast. Here is what I have been eating and it works well for me. 2/3 cup oats (that is already cooked), 1/2 grapefruit, 2/3 scoop of protien powder or whatever you use to make 3 blocks to balance the oats and grapefruit. 1 tsp of peanut butter to offset no fat in the PP, I also add 1tsp of flax oil, which may be too much fat, but I use it for my hot flashes. Then I have 1 cup of 2% milk with that, and count the milk as once complete block (p,c,f).

Hope that helps

sue

I don't know about the future, but I know who holds the future....
Michelle User is Offline
Posts:23
Aspiring
Aspiring

01/23/2009 4:24 PM
Question about the protein powder because I like to use it too. How many blocks does it count as?
sue User is Offline
Posts:263
Zoner
Zoner

01/23/2009 4:35 PM
Michelle - every 7 grams of protein equals one block. You have to read your PP and see how many grams per scoop. Like mine is 25 grams to a scoop or 3+ blocks of protein. If I only need 1 block, I use 1/3 of a scoop. Does that make sense?

sue

I don't know about the future, but I know who holds the future....
sue User is Offline
Posts:263
Zoner
Zoner

01/23/2009 4:36 PM
Michelle - oops forgot to mention that you will need to add fat to that. 3 grams for every 7 of protein as PP is fat free. I think that ratio is right. one of the others will fix it, if it isn't

sue

I don't know about the future, but I know who holds the future....
Michelle User is Offline
Posts:23
Aspiring
Aspiring

01/23/2009 5:19 PM
Wow! There is definitely a learning curve to this. I'm going to get it though.
Okay..I want to make a blueberry smoothie. This is what I plan to use. Tell me if this is right:

1 Cup Milk: 1 block each p,c,f
PP to give 14 grams protein: 2 blocks protein
1/2 cup blueberries: 1 block carb
1/3 Banana: 1 block carb
2/3 teaspoon peanut oil: 2 blocks fat


Thanks for the help everyone!<img src='http://www.zonediet.com/desktopmodules/ntforums/images/emoticons/unsure.gif' height='20' width='20' border='0' title='Unsure' align='absmiddle'>
Sue K User is Online
Posts:8676
Zone Expert
Zone Expert

01/23/2009 5:27 PM
Hi Michelle!

Looks good if you add a couple more fat blocks to it to make up for the fat missing in the protein powder (protein powder's usually fat free).

Here's why you should add the extra fat blocks. The block system takes into account that half (1.5 g) of the 3 grams fat needed for balance is hidden in your protein choice. The other half (another 1.5 g) is in the added fat block. For every block of fat free protein you eat you would add 1 extra monounsaturated fat block in order to get the full 3 grams of fat needed in every completely balanced block of P, C and F.

The final word on whether it works for you will be known 4 hours after the meal if you're not hungry.

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)
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