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Alexander  Posts:31
 Aspiring

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| 11/19/2007 2:56 PM |
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Hello from Bulgaria! I read the first book twice and I'm following the Zone diet for a week. But there are some questions that cant be answered by the book, so I decided to ask you here: 1. I don't feel hunger at all. Is this a sign that I'm in the Zone? 2. Three or four blocks per day come from milk. Is there any problem with this? In the book is said that 170ml of milk contains 1 block of protein and 1 block of carbs. I drink 1% fat milk, which means that there is around a block of fat. In this case I don't have to take an additional fat block. 3. I drink 170ml milk before and after cardio training. Is this the best way for fat burning? 4. Another milk question. I take my last 2 blocks for the day with 340ml milk just before I go to bed. I hope it's correct ;) I'm waiting in anticipation for your answers. I would like to apologize for my bad English. |
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Sue K  Posts:8675
 Zone Expert

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| 11/19/2007 4:12 PM |
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Hi Alexander, No need to apologize for your English. It's very good, and I couldn't begin to try to converse you your language! The answers to your questions: 1. Yes, absulotely. 2. No, it's fine, since you seem to be doing well (no hunger). At least 3 grams fat are needed for one completely Zone balanced block of P/C/F. Usually half of that 3 g of fat (1.5g) is in the low fat P block (sometimes referred to as the "hidden fat") and the other half (1.5g) we add as a monounsaturated fat block (eg. 3 almonds). If your milk contains at least 3g fat for every 7g protein, then you don't need to add the F block. 3. Not necessarily the best way (there is no one best way), but again, if you feel good with it, and it's within your daily block count, it's fine. If you haven't had a meal or snack within several hours prior to exercise then it's a good idea to have a snack before your workout. If you finish a workout and you don't plan to have a snack or meal for several more hours, then it's good to have a snack shortly aftre you finish the workout. It also depends upon the intensity of the workout. You mentioned cardio training. If it's a leisurely walk, then you wouldn't necessarily need to have a pre-workout snack and post-workout snack. If it's intense cardio, then by all means, eat the snacks around the workout. 4. Milk is fine since you seem to do well with it. It's probably better to keep the bedtime snack to only 1 block, and move the other block to a different time of day. You'll enjoy the Zone. Keep us updated. |
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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.
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Alexander  Posts:31
 Aspiring

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| 11/19/2007 5:53 PM |
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Hi, Sue.Thanks for the fast reply. Some more questions: I'll give an example with my lunch. It contains 4 blocks 112gr chicken breasts skinless (4 protein blocks) a big bowl of cabbage (2 carb blocks) an orange or 2 tangerines (2 carb blocks) 12 olives,almonds or 24 peanuts (4 fat blocks) As we all know, skinless chicken breasts are low in saturated fats and I love to take my protein blocks eating them. In this case, do I need to add more fats to complete the 4 P/C/F meal or it's enough? |
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Jeffrey  Posts:237
 Zoner
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| 11/20/2007 1:16 AM |
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Alexander, that meal looks pretty well rounded. i am impressed that you eat so much cabbage!
113gr = 4 ozs, so you are real close. you probably don't even need to weigh the meat, just eyeball it so it is the same size and thickness as your palm. |
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Alexander  Posts:31
 Aspiring

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| 11/20/2007 5:00 AM |
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I found something interesting. 9 grams of effective carbs (total carbs - fiber = effective carbs) So If a slice of bread has 8g carbs and 3,5 fibres I'll need two slices to complete a block. Is that correct?
After a week in the zone I've lost around 2 pounds :) Hope it's fat. |
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Rizzo  Posts:5055
 Zone Expert

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| 11/20/2007 7:18 AM |
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Hi Alexander: So far I've been noticing you are on the exact path to the Zone Living witch is great! Remember Bread is a High density carbohydrate witch will spike your insulin quicker than fruits and vegetables would. So instead of those slices of bread, go for the veggies or fruits with more volume witch will keep you in The Zone for a longer period of time and will give you the Vitamins and Antioxidants that bread don't have. :-D 2 pounds in a week? Sounds great if you ask me! |
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www.ZoneLiving.com / www.DrSears.com |
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Alexander  Posts:31
 Aspiring

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| 11/20/2007 8:25 AM |
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| I usually eat only these 2 slices with my breakfast and the bread is whole grain. I just wanna know If my calculation is right or wrong. Thank you very much for helping me to stay in the zone !!! |
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Sue K  Posts:8675
 Zone Expert

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| 11/20/2007 8:50 AM |
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Alexander, You're welcome. Yes your bread calculation is correct. If you eat two slices of it for breakfast, and the 3 other carb blocks in the breakfast are Zone favorable, then you'll still be following the Zone guideline that the unfavorable C be no more than 25% of all the C in the meal. Your amount of fat in the chicken meal is fine. Be sure you use the most up to date Zone Bood Block guide (refer to the one on this site, refer to Quick Start in the Zone Living tab). I mention this because I'm surprised that you're eating two blocks of cabbage at one meal (that's the amount of cabbage that would fill a 2 liter container). |
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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.
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Alexander  Posts:31
 Aspiring

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| 11/20/2007 4:39 PM |
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Hello, again :) 2 blocks of cabbage are around 6 cups, yes, it's pretty much, but I like it. During this period of the year all other vegetables taste like rubber. Is it a mistake if I take all the C blocks from fruits, oranges, tangerines, grape and grapefruits for example. |
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Sue K  Posts:8675
 Zone Expert

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| 11/21/2007 9:55 AM |
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| You'll heve better results with the Zone if you eat more veggies than fruit, because veggies will give better insulin control. |
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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.
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Alexander  Posts:31
 Aspiring

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| 11/27/2007 2:38 AM |
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It's me again !!! Some info updates, after 2 weeks the result is fabulous. I've lost 4 pounds. I'm feeling wonderful, hope it continues !!! :w00t: |
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Sue K  Posts:8675
 Zone Expert

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| 11/27/2007 11:07 AM |
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| That's great Alexander! |
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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.
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John  Posts:331
 Zoner

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| 11/28/2007 9:07 AM |
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Yes, your calculation is correct: Grams of carbs minus fiber equals Net Effective carbs. If you want to keep and like having bread, maybe limit it to one slice instead ot two? |
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~john <>< <>< <>< <>< <>< ><> ><> ><> ><> ><>
 <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> |
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John  Posts:331
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| 11/28/2007 11:30 AM |
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If you really want bread, and not sure of availability, I can think of two alternatives: 1.) Whole Grain, high fiber Tortilla wraps. Available at least in USA. Carbs 13 grams minus 7 grams Fiber equals 6 grams net carbs. Coupled with highly favorable carbs in a 3 block or 4 block meal, keeps your unfav carbs at or below 25%. 2.) Ezekiel Bread, which is flourless, and is made with Organic Live sprouted grains. Available at least in USA. Carbs 14 grams minus 3 grams Fiber equals 11 grams net carbs. A little high, but flourless and made with Organic Sprouted grains, I imagine would have a much better (though still unfavorable) Glycemic load/Index than most other whole grain breads. |
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~john <>< <>< <>< <>< <>< ><> ><> ><> ><> ><>
 <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> |
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Alexander  Posts:31
 Aspiring

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| 12/05/2007 11:34 AM |
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Thanks for the reply John, but I'm 7500km away from US :) Third week update !!!! Almost 6 pounds lost, 1 pound LBM gained !!!! I wanna ask you about the tomato juice. Only 4gr carbs per 100ml sounds great. I know that fresh juices from fruits are not the best zone choice, but is it the same with vegies? Ultimately, the juice contains tomatoes without their skins. Thanks in advance ;) |
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Cranberrycat  Posts:5313
 Zone Expert

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| 12/05/2007 7:27 PM |
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Unfortunately, it is true that veggie juices are unfavorable. A juice will digest more quickly and the carbs will enter the bloodstream more quickly, causing a sugar spike and an insulin rush. Also, wanted to stay "congrats" on your success! Definitely a good rate of weight loss, and always important to see the LBM increase! WTG-- |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Colin  Posts:162
 Zoner
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| 12/07/2007 7:12 AM |
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Well done Alexander, you're doing great. 2lbs loss per week is a very good weightloss profile - not too much, not too little.
Juices (fruit or vegetable) are not ideal because the process of making them breaks down all the fibre that often wraps the carbs, so that more carbs are absorbed into your bloodstream faster, that's why they are classes as "unfavourable".
That's not to say you can't drink some, just try to keep the proportion of your carb intake from unfavourable to be the minority of your meal. E.g. I often have a small fruit smoothie with my lunch, but it is just 1 block out of 5 carb blocks. At worst, a fruit juice or smoothie makes up half my carb blocks for a meal, no more. |
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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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Alexander  Posts:31
 Aspiring

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| 12/07/2007 5:23 PM |
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I love veggies, but during the winter in Bulgaria they taste awful. I find it pretty hard to eat 4 carb blocks without fruits or some bread. Last week I took my carbs with fruits and didn't feel full all the time. I know the reason :satisfied: .A glass of water always solve this problem, but the most important wast that I lost some fat ;) |
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cheril  Posts:181
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| 12/07/2007 6:48 PM |
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| I remember when I lived in colder weather that vegies too get pretty yucky in the winter. For breakfast how about adding steel cut oats? For other meals I'd bet between canned tomato products and favorable beans you can easily get some tasty, warm carbs. Maybe a lentil soup, saute your chicken or other lean meat with mushrooms, peppers & onions then add tomato. Don't forget tired winter vegies can make good soup. Soups can cook up quickly with some canned stock. Hope that helps. Do you have access to frozen vegies? Personally I very rarely eat them but they may be better than what is availabel fresh. |
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Cranberrycat  Posts:5313
 Zone Expert

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| 12/07/2007 9:09 PM |
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Actually, Sears writes somewhere that frozen veggies may be more healthful than fresh. Frozen veggies are picked at the height of ripening, and they are frozen almost immediately. On the other hand, fresh veggies are picked, sometimes not quite ripe, and the vitamins oxidize, and so the end product is that they are just not quite as full of vitamins as the frozen variety. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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ActiveForums 3.6
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Dr. Barry Sears is a leading authority on the dietary control of hormonal response. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 30 years to the study of lipids. He holds 13 U.S. Patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease.
A turning point in his research occurred in 1982. That year, the Nobel Prize in Medicine was awarded for discoveries of the role that specialized hormones, known as eicosanoids, play in the development of cardiovascular disease, diabetes, auto-immune diseases, and cancer. Since eicosanoids are only generated from dietary fat, Dr. Sears reasoned that one could apply intravenous drug delivery principles to nutrition in order to control these exceptionally powerful hormonal responses with laser-like precision. In essence, his approach treats food as if it were a drug.
This area of his research led to various patents in the area of hormonal control by essentially using food as an oral drug delivery system to modulate eicosanoids especially for cardiovascular, diabetic, and neurological patients.
The impact of Dr. Sears’ revolutionary work in the dietary control of hormonal response began with the publication of his landmark book, The Zone. Since its publication in June 1995, The Zone has sold more than 2,000,000 hardcover copies, and became a #1 best seller on the New York Times book list. In addition, The Zone has been translated into 22 languages indicating a worldwide response to Dr. Sears’ research. His second book, Mastering the Zone, published in 1997, also became a New York Times bestseller with hardcover sales in excess of 500,000 copies to date. His third book, Zone Perfect Meals in Minutes, published in 1997, quickly became one of the best-selling cookbooks of 1997 and an another New York Times bestseller. The Anti-Aging Zone was published in 1999 and provides the molecular insights into how the Zone Diet can reverse the aging process. The Omega Rx Zone, published in 2002, explores the molecular foundation of chronic disease and how high-dose fish oil can dramatically reverse it. His latest book The Anti-Inflammation Zone discusses how to combat silent inflammation in order to reduce the risk of cancer, heart disease, diabetes, dementia, and many other inflammatory conditions—and how to reverse these conditions if they are already present. To date more than 5 million hardcover copies of his Zone books have been sold in the United States.
His research has elevated food from more than simply a source of calories to being recognized as an exceptionally powerful drug. Because of his revolutionary research, Dr. Sears has been a frequent guest on many national programs such as 20/20, Today, Good Morning America, CBS Morning News, CNN, and MSNBC.
Dr. Sears continues his ongoing research as President of Zone Labs, a biotechnology company in Danvers, MA as well as the President of the non-profit Inflammation Research Foundation in Marblehead, MA. In addition to continuing research on the hormonal effects of food, Dr. Sears has expanded his research in developing innovative dietary approaches to treating cancer and neurological conditions, as well as his on-going work in treating cardiovascular diease and type 2 diabetes.
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I have been taking the Fish Oil for over 3 years now. I am 44 playing hockey and working out. The Fish oil helps with the pain that I get from playing hockey. It greatly enhances my performance on the ice and while working out. I have noticed a big difference in my energy, attentiveness and memory. If I miss a day for whatever reason, I notice a huge difference and it feels like something is missing. Anyway that is my short little story and it comes from the heart.
– Carter B.
I am a nutritionist and Ph.D. doctor of health and nutrition. For Dr. Sears to figure out balancing fat, carbs and protein, is really beyond brilliant. It is a milestone in diet history. I go over people's diet/emotional journals. Mostly all the time, we discover that the fatigue, irritability, unstable emotions were due to the imbalance in their diet. Using the Zone to balance them out, helps control weight, roller coaster emotions and gives them energy. Dr. Sears is so right when he says food is medicine. He has figured out the most powerful drug combination going, called The Zone.
Best and healthy wishes,
– Elaine W., Ph.D., N.C., M.A.
I have a very exhausting job as a flight attendant. I read the "Omega Rx Zone" about 4 years ago and started taking the fish oil. I am 47 and have been flying for 22 years. I am very active, I run and lift weights. But combining lack of regular sleep, a physically demanding job, and irregular eating patterns this job takes a toll on the body. Since taking the fish oil, I have noticed that I do not get exhausted. I get tired, but not exhausted. I stopped taking it for a couple of months and then started taking another company's fish oil. I started getting exhausted again. I came back to Zone Labs and will continue with the fish oil for the rest of my life. I believe in the product and it makes a huge difference in my life. It makes a difference with my running as well. I also bring the bars and shakes with me on the road. It is almost impossible to eat the way I should at work. I haven't found the right secret. At least I have my Zone fish oil, bars, and shakes.
– Kathryn S.
I have been in the Zone, for about 1 month now. I wanted to share with you how wonderful I think this program is. I have been a personal trainer for almost 10 years and actively compete in numerous athletic activities. The Zone program has helped me to achieve a better awareness of my nutritional needs and the results I have seen are amazing! I have lost nearly 13 lbs since I have been in the Zone. I feel more mentally alert, more focused at work, have greater intensity during my training, have made significant strength gains, and just feel better over all. With that said, I would like to thank you for helping me in my quest for "super-health"!
Thank you!
– Rob Y.
I read 'The Zone' and as exactly as I could followed the advice for diet. I noted weight loss progress. Over six months, I lost 33 pounds. One year has passed since then. I have maintained the new weight, guided always by Zone concepts. The Zone is powerful - I have found it fantastic and I am very grateful to Dr Sears.
– Lyn S.
Before I stumbled across the Zone I was weighing close to two hundred pounds and I was depressed. I used to be a gymnast as a young man. I would think, "look at me now," when I looked in a mirror. The day I found 'The Zone' book, I was intrigued and as I read it the science made sense and so, I began to follow the "treatment". I began to lose weight and I was feeling way more energetic. I am forty two years old, I am very active and my weight is down to 162 lbs, 38 pounds lost on the Zone. I cycle, walk, jog, swim and I can now perform some of the more simple gymnastic skills I did twenty years ago...I literally feel like I have turned back the clock.
Thank you!
– Jack J.
I have been on the Zone diet for 7 years. I did not go on the diet to lose weight necessarily; but fairly quickly I lost 25 pounds, going from 190 to 165; from a 36-inch waist to a 32-inch waist. I primarily did the Zone to live healthier. My health is excellent now. I just turned 62 years old. My Zone is my eating lifestyle now; I seldom stray; and I do not miss anything. It is The Good Life.
– Curtis Y.
My wife's doctor told her to read "Enter the Zone" and to do the diet, so I told her I would do it with her. After only one week on the plan we went on a strenuous hike (the first of the year), and when we stopped at our favorite coffee shop on the way home I was able to get out of the car and stand upright and walk into the place without pain or stiffness. The Zone had eliminated all the inflammation that had always forced me to stumble all humped over into the coffee shop any time we skied or hiked all day.
Thank you, Doctor Sears.
– Larry C.
I used to have a lot of knee pain when I walked or ran. I have been taking Omega Rx for almost a year now, and rarely have any pain. I believe it is the anti-inflammation action of the oil. I feel smarter as well. Thanks for developing such a superior oil!
– Joe W.
Prior to following the Zone Diet, my body fat was around 15% and my weight around 153 pounds. No matter what I did, my weight and body fat did not change much. I regularly cycled 20-30 hours per week logging well over 400 miles. That had little impact on body fat or weight. Diet also seemed to have little impact on body fat or weight. Within a couple of months of following the zone diet, my weight dropped rather quickly to 142 pounds and body fat to about 8%. I still regularly cycle up to 20 hours per week (during the summer). I have also started strength training. I eat about 16 blocks per day. I take 3.6 grams of fish oil per day, along with Vitamin E, Alpha Lipoic Acid, CoQ10, and B & C vitamins. I also take GLA, which in my opinion, has significantly reduced fatigue and improved recovery times after exercise.
– Jeremy S.
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All polyphenols have antioxidant properties than can be measured by their Oxygen Radical Absorption Capacity (ORAC), but not all polyphenols have anti-inflammatory properties. The polyphenols in Dr. Sears’ Zone Polyphenol Plus have been carefully chosen to have both.
Polyphenols are the phytochemicals that not only give fruits and vegetables their color, but also help regulate inflammation. In addition, polyphenols also activate the key enzyme (AMP kinase) that helps restore cellular ATP levels. Polyphenols also help regulate the activation of inducible inflammatory proteins (such as COX-2 and inflammatory cytokines).
There are more than 4,000 known polyphenols, and the richest sources are fruits and vegetables. In general, the more color a fruit or vegetable has, the richer the polyphenol content.
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Zone Labs’ Ultra Refined Omega-3 Concentrates are three times fresher and contain less than 1/10th the mercury than what is allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standard
Zone Labs adheres to the International Fish Oil Standard (IFOS), an independent third party validated laboratory quality standard that is more rigid than any other global standard for purity.
- No company in the worlds runs more tests with IFOS than Zone Labs
- Zone Labs receives a 5 out of 5 star IFOS rating for every batch it tests
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| Standard |
IFOS Standard for a 5-Star Ranking |
Council for Responsible Nutrition |
European Pharmacopeia |
Norwegian Medicinal Standards |
| Peroxide |
< 3.75 meg/kg |
5 meg/kg |
10 meg/kg |
10 meg/kg |
| Totox Levels |
< 20 meg/kg |
26 meg/kg |
NA |
NA |
| Lead |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Mercury |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Dioxans and Furans |
< 1 ppt |
2 ppt |
2 ppt |
2 ppt |
| PCBs |
< 45 ppb |
90 ppb |
NA |
NA |
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"IFOS – THE TOP GLOBAL PURITY STANDARD FOR OMEGA-3 FROM FISH"
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Zone Labs products show no detectable lead or mercury when tested down to 10ppb, which is 10 times below the Norwegian Medicinal Standard and European Pharmacopoeia Standard limits.
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Zone Labs products are three times fresher than the minimum allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standards (based on average peroxide values).
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Zone Labs starts with only wild, small fish from pristine Chilean waters and ends with proprietary validation and testing processes to achieve an IFOS certified 5 star rating.
8-Step Manufacturing Process - Quality Assured
Testing to specification all raw materials, bulk products, packaging material and finished products – always using stringent internal standards and in-process testing.
- Extraction of fish oil
- Winterization – remove limited amounts of saturated fats
- Absorption – remove heavy metals
- Preliminary Molecular Distillation – refining “touch up” to reduce contaminants
- Oil conversion to ethyl esters
- Ethyl ester thermal fractionation – remove additional saturated fats
- True Molecular Distillation – final refining to remove pcb’s and long-chain monoenes
- Rigid Processes – proprietary validation, inspection and encapsulation methods. Independent lab verification of IFOS requirements and certified 5 star rating
No farmed fish. No large fish. Pristine waters.
Zone Labs starts with wild sardines & anchovies fished from cold, pristine waters off of South America where there are less environmental impurities.
A recommended serving of Zone Labs Ultra-Refined Concentrates delivers 8 times more omega-3’s than a typical retail fish oil supplement.
Most fish oil supplements have 30% or less of the healthy omega-3s EPA and DHA, with the remaining 70% of the capsule containing unbeneficial, lesser refined fatty acids that contribute to their bad taste and gastric side effects.
Getting a clinically valid dose of omega-3’s is easy with Zone Labs’ Ultra-Refined Omega-3 Concentrates.
Typical Retail Dose = 300mg omega-3
Standard Zone Dose = 2400mg omega-3
A serving of canned tuna has 12 times less omega-3’s than
Zone Labs Ultra-Refined Omega-3 Concentrates
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Commonly consumed fish and shellfish in the United States
Mercury Source: Food and Drug Administration, FDA 1900-2004, “National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource". Omega-3 Level Source: American Heart Association Website.
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Mercury level
in parts per million (ppm) |
Omega-3 fatty acids
(milligrams per 3-oz. serving) |
| Zone Omega-3 Products |
< 0.01 |
2400 (standard 4 capsule serving |
| Salmon (fresh, frozen) |
0.014 |
1200 |
| Flounder or sole |
0.050 |
480 |
| Pollock |
0.041 |
450 |
| Crab |
0.060 |
400 |
| Scallops |
0.050 |
290 |
| Shrimp |
ND* |
290 |
| Catfish |
0.050 |
270 |
| Clams |
ND* |
250 |
| Cod |
0.095 |
210 |
| Canned Tuna (light) |
0.120 |
200 |
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Zone Labs’ leading product. OmegaRx delivers all of the benefits of Zone Labs’ ultra-refined omega-3 concentrates.
Advantages
- Delivers clinically proven health benefits from the omega-3 fatty acids EPA and DHA*
- Promotes a healthy heart, healthy brain, healthy immune system, healthy circulatory system, healthy joints, healthy moods, healthy triglyceride levels and a healthy pregnancy*
- Combats silent inflammation
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