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Tiffany 
Posts:47
Aspiring
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| 09/07/2007 10:41 AM |
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Well I think I figured out why I've been so hungry, I wasn't following my blocks properly! I was following the blocks in the back of a cook book that listed fats as 1.5 grams. I just learned by looking at another Zone book that I really should be eating 3 grams per block. This makes a huge difference in a 3 block meal. I also think I was skimping a bit on my carbs, because this book has larger portions.
Also, I had no idea that I should be counting carbs and fats from other foods. For example, 3 ounces of grilled chicken actually has 1 fat block.
I'm testing out the Zone "properly" today and I will see how it goes! |
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Sue K
Posts:9629
Zone Expert
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| 09/07/2007 10:55 AM |
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Tiffany, you're kind of misunderstanding. With the block system, the added blocks of fat do contain 1.5 grams of fat, and one would not "count" the fat hidden in the chicken as an addtitional block of fat. Here's why:
Block Method info:
1 P block = 7 grams protein
1 C block = 9 grams insulin stimulating carbohydrate (that's total C minus total fiber)
1 F block = 1.5 grams fat
3 grams of fat are needed to balance 7g of protein and 9 grams of insulin stimulating carbohydrate. In the block system, half of the fat needed to balance (1.5g) is "hidden" in the low fat protein block, and the other half (1.5g) is in the fat block we add. If you choose a fat free protein (such as egg whites, protein powder, fat free dairy products, etc), then double the added fat blocks to make up for the fat that's missing in the protein block.
If you wish to avoid all the confusion of counting, simply use the method in Quick Start above.
Hunger would first be addressed by adjusting carb. Keeping a food a diary is a big help.
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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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Tiffany
Posts:47
Aspiring
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| 09/09/2007 1:54 PM |
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| I don't get it. Didn't I essentially say the same thing? If I count the fat in my protein towards my blocks, then I add the remaining necessary fat to my meals. So a fat block should be 3 grams of fat. |
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Sue K
Posts:9629
Zone Expert
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| 09/09/2007 3:37 PM |
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Hi,
It was unlcear to me what you meant especially when you wrote "I had no idea that I should be counting carbs and fats from other foods".
When using the Block Method, it's not necessary to count every little bit of P, C, and F in every food. You simply eat an equal numer of blocks of P, C, and F. The only additional thing to remember is to double the added F blocks if your protein source is fat free. |
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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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Tiffany
Posts:47
Aspiring
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| 09/09/2007 8:27 PM |
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| Ok, that makes sense! A lot of my protein is fat free, so I will be sure to double my fat when necessary. |
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Tiffany
Posts:47
Aspiring
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| 09/09/2007 8:28 PM |
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| Do you think you're better off eating fat free versions of things and adding additional fat, or just eating low fat versions and having that suffice? |
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Colin
Posts:162
Zoner
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| 09/13/2007 8:47 AM |
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The 3g / 1.5g / hidden fat / low fat / zero fat protein, issue confuses everyone I know when they first come to the zone, me included! Here's how I manage it in my head:
1) Always consider a fat block to be 1.5g of fat.
2) UNLESS the protein source is zero fat, then consider a fat block to be 3g of fat.
3) If in doubt, a little too much fat is preferable to not enough fat, so err on the side of extra fat.
The reason for (3) is that if you don't have enough fat, you'll feel hungry too soon and be more likely to cheat. Whereas taking a few grams of extra fat is still a low fat meal, is hormonally neutral, and won't result in weight gain or anything silly like that.
Remember, that when you reach your desired weight / fat percentage, the remedy to not losing excessive weight, is to eat the same amount of protein and carbs, but *increase* your fat levels. I know some people who are eating 4x the normal fat dose, just to maintain their weight and stop becoming too skinny!
EDIT: Sorry, I just realised I didn't answer your question Tiffany! In theory it makes no difference. However arguably it might be easier to exactly measure your fat intake if you eat zero fat protein and add all the fat yourself.
Personally I found I got very obsessed with weighing and measuring everything, when in fact, it's quite an imprecise science. 2 block for an Apple? Really? How big an apple is that then and which of the 20 odd varieties is that then?
After 6 months on the Zone, I now only measure the Protein, everything else is done by eye. |
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Down from 30% Body Fat to 18% in 6 months. UPDATE: Now 13% Body fat.
Read how on my: Zone Diet and Crossfit Blog |
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Sue K
Posts:9629
Zone Expert
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| 09/13/2007 8:57 AM |
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Colin's right. When explainign to people how to put together a Zoen nemeal, I add teh following last step. Ask yourself if the protein source is fat free. Ii answer is yes, simply double the fat added to that meal.
My usual Zone balance indludes a couple extra blocks of fat per meal. In my case, Ican't stay in the Zone without it. It doesn't negatively effect anything. My fasting insulin blood level remains excellent (most recent result fomr MAy this yr is 5).
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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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Colin
Posts:162
Zoner
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| 09/14/2007 12:13 AM |
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Actually it occurred to me that I missed a bit. This is something I've had many a "discussion" about with my coach. ;-)
If the protein source is high in fat, I drop the added fat completely. This is the exception rather than the rule, as protein source choices should be low fat. But the beauty of the Zone is that it's quite a forgiving diet, and allows for occassional treats, which is why it's so easy to stay on target.
I can't find it right now, but I'm sure I remember in one of the Zone books, 1 example where Dr Sears was talking about possible evening snacks and listed: 1oz Cheese and a glass of wine. In this snack he didn't add any fat, and I take that to mean that the cheese (which is often 30% fat) has enough fat in already. |
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Down from 30% Body Fat to 18% in 6 months. UPDATE: Now 13% Body fat.
Read how on my: Zone Diet and Crossfit Blog |
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Tiffany
Posts:47
Aspiring
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| 09/14/2007 4:40 AM |
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| Thanks so much! |
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