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Subject: New to the Zone-does this look okay?

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George User is Offline
Posts:32
Aspiring
Aspiring

05/13/2009 7:46 AM
Hi everyone. I am quite new to the Zone (just finished CKD with good results)and I am kind of unsure of my eating plan. Just wondering if you could maybe look at it and tell me if I am on the right track.

Very large male

Daily plan: 20 blocks of protein, carbohydrates and fats. I split it like this:

Breakfast-5 blocks of each macronutrient-35 g. protein, 45 g. carbs, 7.5 g. fat
Lunch-5 blocks-35 g. protein, 45 g. carbs, 7.5 g. fat
Snack #1-3 blocks-21 g. protein, 27 g. carbs., 4.5 g. carbs.
Supper-5 blocks-35 g. protein, 45 g. carbs, 7.5 g. fat
Snack #2-2 blocks-14 g. protein, 18 g. carbs., 3.0 g. fat

Does this look all right? Just wasn't sure the right way to structure it. The last snack (#2) is eaten around 9 p.m. Not sure if that is to late or not.

Also should I be counting each calorie (I have a scale so it is not really a problem) or should I just go off the menu foods where it says 'this food is 1 block' and not worry much about discrepancies in size of foods, etc... (i.e. different sizes in fruit).

Sorry for the long post. Thanks very much.
George User is Offline
Posts:32
Aspiring
Aspiring

05/13/2009 8:01 AM
Almost forgot to mention the big question I had.

How much fruit is to much? Yesterday (my first Zone day) I had 2 apples, 1 kiwi, 2 oranges and 2 pears. Fruit made up most of my carbs. Is this all right or am I shooting myself in the foot doing this?

Thanks
Cranberrycat User is Offline
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Zone Expert
Zone Expert

05/13/2009 10:19 AM
Hey, George!

To achieve the best control over your insulin levels, you would do better with more veggies. Not that you can't eat fruit, but I would incorporate more. Maybe, for a personal goal, you can shoot for at least 1/2 of your blocks from veggies? I don't know, but just make the goal something that you feel you can attain. Setting the standard too high in the beginning does not always work for everyone.

Now, if you are assuming that your protein has fat, then your breakdown looks fine. But, generally, if you are "gramming it", then you would probably want to count the fat blocks as 3g per block. So, your 5 block meals should have 15g fat, and your 3 block snack should have 9g fat, and your 2 block snack should have 6g fat.

It isn't really necessary to count calories. Each block is approximately 100 calories, anyway. And, some calories are not counted in the Zone, such as fiber and some veggie proteins. The Zone does not focus on calorie counting, but rather insulin control. The basis is that if we lower insulin levels, then we should be able to convert into fat metabolism. Calorie counting does not necessarily guarantee that.

Cranberrycat

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


George User is Offline
Posts:32
Aspiring
Aspiring

05/13/2009 2:02 PM
Thank you so much for the informative response. I have been gramming it and am counting every gram of fat. Interesting, moving it to 3 grams. Thus my 30 grams a day would actually be 60 if I am counting grams?

I will definitely incorporate more veggies in my eating. I had a feeling there was to much fruit (darn <img src='http://www.zonediet.com/desktopmodules/ntforums/images/emoticons/smile.gif' height='20' width='20' border='0' title='Smile' align='absmiddle'> ). Just wondering if there is a list anywhere of free foods for the Zone diet?

Maybe I will quit measuring grams. It would definitely make things a lot easier. I just always worry about things like 'the Zone measure of a food can be different than mine'. Is that a valid argument to counting calories, or not really? I do completely understand that we aren't attempting to necessarily count our calories. I guess I am just so accustomed to it. Gotta break the hBIT.

Thanks a whole bunch.
Cranberrycat User is Offline
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Zone Expert

05/13/2009 2:13 PM
I think it is easier to just use blocks, but I have been doing it for years, and am quite used to it. Whatever is the easiest, is the way to go.

Just FYI, you don't need to be exact with your counting. Just somewhere in the ballpark.

I think that you could consider spinach and lettuce to be a free food, although not really listed that way. But, no one is going to sit down and eat 10 cups of it, so I think you are safe to add smaller portions without counting them!

Cranberrycat

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


George User is Offline
Posts:32
Aspiring
Aspiring

05/13/2009 7:35 PM
Thank you for the knowledge Cranberrycat. I have changed over to just following blocks (although for some reason I am still measuring my protein grams; habit I guess) and I love it even more like this. I'm not spending all my time on Fitday charting all my foods.

I am off to have my second snack; is it okay that I am going to have a fruit with my yogurt as a block so close to bed? By having a kiwi now it will even out how much veggies and how much fruit I have had today-a 50/50 split.

By the way I am not sure if I should mention but I am an athlete (albeit one who needs to drop some weight). Just to give my schedule I distance run twice a week, interval run twice a week, and lift (heavy workouts) three times a week. Not sure if this should change things or not.

Thanks for all the help.
Cranberrycat User is Offline
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Zone Expert
Zone Expert

05/13/2009 7:42 PM
George, to be honest, I usually follow protein grams when I measure out my protein, too. Sometimes, I see some variability with regard to the block list and what is listed on the package.

You are really the only one who can answer the question about having fruit with your snack. However, if you pair up a fruit with yogurt, you are going to have an unbalanced snack, so you would then have to add more protein. Anyway, some people do fine overnight having fruit as the last snack, while others seem to have problems with hunger in the morning. So, for each of us, it is usually determined by trial and error!

As for your athletic status, just make sure you have figured out your protein requirements. You may be requiring more protein--don't know your stats, but you can probably figure that out yourself using the bodyfat calculator.

Hope that helps!

Cranberrycat

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


George User is Offline
Posts:32
Aspiring
Aspiring

05/13/2009 7:49 PM
Thanks Cranberrycat. You mentioned that having a fruit with my yogurt will throw me out of whack. However if I have the appropriate serving size would it be okay?

My snack is 2 blocks of each macronutrient. Thus for my carb. portion I was going to have 1/2 a cup of yogurt (1 block) and 1 kiwi (1 block). Also I realize that with the yogurt it also counts as a block of protein.

Anyway sorry for all the questions; just trying to make sure.

Thanks
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

05/13/2009 7:56 PM
Well, here is the deal with your snack:

1/2 cup yogurt- 1 block protein, 1 block carb
1 kiwi- 1 block carb
(not sure what you had planned for fat)

Anyway, that adds up to 2 blocks of carb and only one block of protein (and ? fat). That is why it is out of balance. You would need to add another block of protein and 2 blocks of fat to make it a complete 2 block snack.

No problem on the questions, glad to help!

Cranberrycat

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


George User is Offline
Posts:32
Aspiring
Aspiring

05/13/2009 8:32 PM
Definitely right; my fault for not writing down everything my snack contained. It was:

1/2 c. of yogurt
1 kiwi
1 oz. chicken breast
4 almonds

I am thinking this was okay and the best part is I didn't feel stuffed.

Just wondering would I better to keep my split like

5 blocks for meals, snack 1 3 blocks, snack 2 is 2 blocks or would this make more sense:

Breakfast-5 blocks
Lunch-5 blocks
Snack 1-3 blcoks
Supper-4 blocks
Snack 2-3 blocks

Maybe it doesn't matter very much how I split them up however I was just wondering.

Hope all is well; thanks very much.
Cranberrycat User is Offline
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Zone Expert
Zone Expert

05/13/2009 9:43 PM
Yep, that looks better. I would go with 6 almonds, and maybe a few more if your yogurt is fat free.

I think you can work your meals however they work for you. Whatever makes the most sense. The important things to remember is to eat breakfast, don't go longer than 5 hours without a meal/snack, and make sure you have a snack before bed. The rest is up to you, as far as how to divide it up!

Cranberrycat

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


Cindy User is Offline
Posts:9
Newbie
Newbie

05/13/2009 9:59 PM
How do you count yogurt that is low carb??? Most I see have 1.5 gm fat, 12 gm protein and maybe 4 gm of carbs.
or do most of you use plain yogurt??? and add to it??
sorry, for all the questions.
I was not sure I would stick with this, but I am starting to feel better, hence, I want to follow the plan better, so I have more variety.

LULU
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

05/13/2009 10:12 PM
I use plain yogurt. My favorite brand is Yoplait Grande, it is a fat free plain yogurt, it has 15g protein and 19g carb per 1 cup serving, which makes it a nearly perfect zone ratio of protein/carb.

I wasn't aware that low carb yogurt exists, what exactly is that? Are you talking about greek yogurt, or is this a flavored yogurt? Anyway, if you use your example, it would count as 2 blocks of protein, and would not bother counting the carb unless you are eating a signficant amount of it.

Cranberrycat

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


George User is Offline
Posts:32
Aspiring
Aspiring

05/14/2009 11:15 AM
<div class='NTForums_Quote'>Posted By Cranberrycat on 05/13/2009 9:43 PM

Yep, that looks better. I would go with 6 almonds, and maybe a few more if your yogurt is fat free.

I think you can work your meals however they work for you. Whatever makes the most sense. The important things to remember is to eat breakfast, don't go longer than 5 hours without a meal/snack, and make sure you have a snack before bed. The rest is up to you, as far as how to divide it up!</div>


Thanks for the advice. Funny how I am trying to figure out what is the most optimal split when right on the site it states to split 20 blocks up to 5 four blck meals.

I would have thought this kind of disregards the whole 'snack' concept; I figured they should be lower in blocks.

However does the 4 blocks at the five meals make sense? Mathematically it makes total sense.

Thanks
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

05/14/2009 3:46 PM
Well, yes! I do believe that 5 meals of 4 blocks each spread throughout the day is going to make sense. It is more evenly distributing the blocks. And, I imagine that 4 blocks is easier to eat than 5!

Cranberrycat

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


Cindy User is Offline
Posts:9
Newbie
Newbie

05/18/2009 9:14 AM
Hey CranberryCat
The low carb yogurt I find is at Kroger in GA and it is only 4gm of carb, but 12gm of protein, and 1.5gm of fat.
Can I use this as 2 blocks of protein and 1 block of fat??
I got a little overwhelmed with the whole zone thing this weekend, and I am trying to re-group today.
I was looking for advice on using zone shakes and bars, do you find these helpful??
Also, I am using the quick start guide on the web, are any other books,,such as zone meals in minutes helpful????
thanks
LULU
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

05/18/2009 10:49 AM
LULU,
Yes, you can use that as 2 blocks protein, 1 block fat. You may also count it as 1/2 block carb, although some zoners would probably not count the carb at all.

I don't really use bars and shakes. I don't have a problem with others who use them, but I don't because I don't want to put the processed stuff into my body. And, other than that, I never liked the taste of the shakes, and I didn't feel that the bars were very effective for me. But, if you want to give them a try, that is your choice. Some feel that they help with the convenience of having a grab-&-go meal or snack.

I like Zone Meals in Seconds, and I also like Mastering the Zone. Both of these books are good for learning how to eat in the Zone without overwhelming the reader with all of the science. However, if you DO want more science, then the Anti-Inflammation Zone is great! Toxic Fat isn't bad, either, but I personally don't care for how the book is set up. There is no index, so if you want to refer to something later, it is hard to find.

Cranberrycat

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


Monica User is Offline
Posts:1
Newbie
Newbie

05/20/2009 8:28 PM
It was really helpful to see that you should get your carbs from veggies on the first place, this may be the reason why I am not loosing weight.

I try to follow the diet by measuring everything but do not see any results and already have pass 4 weeks.

Any recommendation or advice will help

Thanks..
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

05/20/2009 10:15 PM
I would definitely put your focus on veggies. I typically eat about 1/2 of my carbs from veggies, and 1/2 from other sources such as dairy and fruit, some grain (oats).

Cranberrycat

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


Lauren User is Offline
Posts:1
Newbie
Newbie

05/23/2009 7:45 PM
I'm having many of these same questions and wondering how the blocks work in losing weight when there are so many variables not accounted for (like the yogurt - I use fat free, have I not been getting enough fat? am I out of the zone without ever knowing it?). Also, are whole wheat breads ever ok? If I make bread using oat flour does that make it ok? I'm confused as grains have always been considered healthy. I need to wrap my head around this if I'm going to do it. Also wondering why it doesn't just say "have x grams of carbs, y grams of fat and z grams of protein per meal" since chicken and all that does have fat in it too, it seems very confusing and like we are ignoring some fats, and other things depending on the food. Sorry I have so many questions! The science I have read behind it makes me want to stick to it, but when I see so many people on here unknowingly eating the wrong thing, it makes me not want to put so much work into it. Help!
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