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cheril 
Posts:181
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| 02/19/2008 6:15 PM |
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| Bev-Ann- A handy tip if you have the bars and they don't keep full for the three hours you need them to is add a few nuts to your ZP bar for your 2 block meal. The fat may keep you full for longer. If weight loss is desired, this may slow you down...but if you have bars on hand that you plan to eat maybe this is helpful. The trade off may not work for you, just thought I'd throw it out there just in case you bought a real big box and have to eat them anyhow. |
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Sue 
Posts:4175
Zoner
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| 02/19/2008 6:30 PM |
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| Another thing that we've done in a similar situation is to break it into smaller pieces and use one or two pieces occasionally at the end of a meal. It's like having a little cookie for dessert. When eating only a small piece with an entire meal, it's not enough to impact you insulin levels much, even if they don't work for you when eaten alone a snack. |
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Cranberrycat
Posts:1994
Zoner
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| 02/19/2008 11:11 PM |
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And yet another tip...
I heard this a looooooong time ago, that it is important to drink at least 8 ounces of water with your bar. Obviously, drinking water is very important in the zone, anyway. But, for whatever reason, that I am not aware of, this is what is recommended when eating the bars.
Now, I can't say I have ever seen it written in Sears books, but when I first started visiting zone message boards years ago, this was a frequent topic, and that was the solution. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Nina
Posts:13
Aspiring
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| 02/20/2008 5:45 AM |
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I've said it before and I'll say it again: YOU LADIES ARE GREAT! Thank you so much! I'm learning so much from all of you... Your advice, coupled with reading "A Week In The Zone," will probably make me "A Zoner" for life...
~Have a great day, ladies,
Nina : ) |
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"Dreams unwind...Love's a state of mind..."
~Stevie Nicks |
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Sue
Posts:4175
Zoner
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| 02/20/2008 7:06 AM |
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| That's great Nina! The Zone's done so many good things for me that I'm happy to share info about it with others. |
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Cranberrycat
Posts:1994
Zoner
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| 02/20/2008 9:26 AM |
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| Nina, I am glad to have helped! |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Bev-Ann
Posts:107
Zoner
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| 02/20/2008 9:58 AM |
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Cheril, it's a misconception that fat will keep you feeling full longer. It's been proven in more than one study not to have any effect on satiety. Protein and fibre will but fat won't.
Sue, breaking up the ZonePerfect bars and using them as additions to other meals might be the way to go. Thanks!
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Sue
Posts:4175
Zoner
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| 02/20/2008 11:10 AM |
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| You're welcome Bev. |
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Sue
Posts:4175
Zoner
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| 02/20/2008 11:10 AM |
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| You're welcome Bev. |
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Cranberrycat
Posts:1994
Zoner
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| 02/20/2008 12:22 PM |
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| Bev-Ann, can you tell us what study you are referring to, that fat doesn't have any effect on satiety? |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Bev-Ann
Posts:107
Zoner
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| 02/20/2008 1:12 PM |
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The Zone uses protein and large portions of high-fibre foods to produce satiety.
Here are two good articles regarding satiety and dietary fat. They're both quite long so I've quoted only a few paragraphs. But use the links and read the entire article if you have the time.
1) http://www.diabetesnet.com/diabetes_food_diet/satiety_index.php
"'Fatty foods are not satisfying, even though people expected them to be', says Dr Holt. 'We think the reason is that fat is seen by the body as fuel which should be used only in emergencies - it stores it in the cells instead of breaking it down for immediate use. Because it doesn't recognise the fat as energy for immediate use, the body does not tell the brain to cut hunger signals, so we go on wanting more. Carbohydrates are the opposite - they raise blood glucose so the body knows it has got enough fuel to be going on with.'
Chemical constituents of foods also make a difference. 'Beans and lentils, for example, contain anti-nutrients which delay their absorbtion so they make you feel full for longer,' says Dr Holt. 'Roughly speaking, the more fibre, protein and water a food contains, the longer it will satisfy.'"
2) http://www.reason.com/news/show/28714.html
"Consider the matter of satiety. How, Taubes wondered, could a low-calorie regimen 'suppress hunger, which Atkins insisted was the signature characteristic of the diet.' One possibility, he said, was, yes, 'Endocrinology 101: that fat and protein make you sated and, lacking carbohydrates and the ensuing swings of blood sugar and insulin, you stay sated.'
But is there any empirical support for this? No, according to an April 2002 review of studies in the Journal of the American College of Nutrition that summarized 'high and low fat treatments when subjects were allowed to eat ad libitum.' It found 'energy intake on the low-fat diets ranged from 16 percent to 24 percent less than those on high fat diets.'
'We've done masses of studies on fat and satiety,' says Barbara Rolls, professor of nutrition at Pennsylvania State University, where she has authored four books and written about 60 medical journal articles on human food intake. She's widely considered the nation's top authority on satiety. Some of her experiments involved ingestion; in others, 'We directly infused pure fat and pure carbohydrates both directly into [human] veins and directly into stomachs.' Says Rolls, 'We found very little difference between fats and carbohydrates.'
What really counts when it comes to satisfying hunger, Rolls says, is 'foods that give big portions without a lot of calories. We call these low-energy-density foods.'"
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Cranberrycat
Posts:1994
Zoner
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| 02/20/2008 3:09 PM |
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Thanks, Bev. I will take more time later to read them (not enough time right now...)
I am not really sure I agree with that statement. My reasoning is not based on what Sears says in his books, it is just based on personal experience. I can tell you that I get less meal satiety if I "short" myself on the fat. I have trialed this in the past, and meals that were not cutting it for me with 3 blocks of fat suddenly began lasting longer as soon as I altered them and added an extra 2 blocks of fat.
However, I am always open to new ideas, and I have not progressed very well with my wt loss goals (please refer to the "Cranberry" thread, if you haven't read up on it).
Since I eat adequate protein with my meals and snacks, do you think it is worth it to try dropping my fat blocks back down to "normal", and add some fiber supplements? I already eat pretty much all veggies and fruit. Veggie omelet for breakfast, meat/veggies for lunch, salsa/cottage cheese/guacamole for one snack, blueberries/cottage cheese for another snack, veggies/meat for dinner, and my final snack of the day is plain yogurt with some shake mix.
If you have any ideas on that, feel free to post them here or on the other thread. :) and I promise to read your links as soon as I have more time! |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Bev-Ann
Posts:107
Zoner
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| 02/20/2008 3:52 PM |
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CBCat, yes absolutely drop your fat back to the minimim blocks and add fibre. Adding fat has never made any difference in how long I stay full. And you do need a minimum amount of fat for the absorption of certain vitamins and minerals so don't drop it too low either.
Soluble fibre is what you need since it swells whereas insoluble fibre, like what's in most fruits and veggies, acts like a broom to sweep out toxins but doesn't swell and won't affect fullness for long. I use "acacia gum" powder which is almost 100% soluble fibre (2 calories with 5g fibre/tbsp) and I order it online. But psyllium works for most people (I can't tolerate it, though...gives me horrible cramps) and the applie fibre we were discussing on another post should work too. You could also try some of the newer fibre products like Benefibre (another one I can't tolerate) and there are several fibre blends available in health food stores. Something that adds 3 to 5g of soluble fibre to the meal should do the trick.
The reason that my liquid breakfast smoothie kept me from being hungry for more than 6.5 hours the other day is because it has 6g of soluble fibre.
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Sue
Posts:4175
Zoner
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| 02/20/2008 4:08 PM |
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| Just a note to add about soluble fiber and the Zone. The reason many of the soluble fibers help with satiety is that consuming them results in lower insulin levels, which in turn prevents the drastic drops in bloodsugar that leave you feelign hunger, the end result being greater satiety. |
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Bev-Ann
Posts:107
Zoner
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| 02/20/2008 4:28 PM |
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Sue, you're right. The acacia powder I use has been proven to lower blood glucose and insulin response when used to replace part of the flour in white bread. Another thing I use is "mesquite pod meal". It's also been proven to lower BG and insulin when added to foods. However, it has a strong flavour; sort of a cross between coffee, carob and molasses without being sweet. It's an acquired taste. :-)
As an experiment, I'm going to mix a tbsp of acacia powder in a glass of water and drink it the next time I have a ZonePerfect bar. If I'm right about this, it should keep me in The Zone when the bar alone doesn't.
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Sue
Posts:4175
Zoner
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| 02/20/2008 5:08 PM |
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Hi Bev,
[quote]Posted By Bev-Ann on 02/20/2008 4:28 PM
As an experiment, I'm going to mix a tbsp of acacia powder in a glass of water and drink it the next time I have a ZonePerfect bar. If I'm right about this, it should keep me in The Zone when the bar alone doesn't.
[/quote]
Regarding your little test, even it the bar still doesn't work, that wouldn't necessarily doesn't mean the fiber is not of benefit in regard to your insuln level. Just would mean it's efect is not enough to let the bar enable you to stay in the Zone.
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Bev-Ann
Posts:107
Zoner
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| 02/20/2008 5:20 PM |
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According to GI websites the fibre content should be around 20% to lower BG and insulin. So adding 5g of acacia should help keep me in The Zone on a bar with 21g carbs...in theory, at least. :-)
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Sue
Posts:4175
Zoner
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| 02/20/2008 5:24 PM |
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| I hear you. A lot will depend upon your personal biochemistry. Let us know how you little experiment goes. :) |
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Cranberrycat
Posts:1994
Zoner
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| 02/20/2008 6:15 PM |
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Bev-Ann,
Really good information, thanks!
I have worked with so many people on my inability to keep satiated between meals! Advice received has never really worked out for me. If I increase the fat, it helps me from a satiety standpoint (but still could use improvement, I will admit). However, increasing fat has also led to the plateau.
I have also been advised to increase the low density veggies, but I can eat tons of veggies and think I could not possibly stuff anything more into my mouth, and then still be hungry in 3 hours!
And, I have also been advised to vary the densities, to accommodate the volume, as I have always felt that I get better satiety with the mixed density meals. However, even with this, I have plateaued (of course, still with increased fat, too).
However, I have never been told to change the fiber from unsoluble to soluble fiber! That is definitely something that I have not tried!
I will definitely try this. I will have to start by getting something that will mix nicely into my food, or even just something that will mix into water. If I have some in my cabinet (might have some Metamucil=psyllium), I could do a smoothie tonight and try mixing it into that! |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Cranberrycat
Posts:1994
Zoner
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| 02/20/2008 6:17 PM |
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Bev-Ann,
[quote]Posted By Bev-Ann on 02/20/2008 5:20 PM
According to GI websites the fibre content should be around 20% to lower BG and insulin. So adding 5g of acacia should help keep me in The Zone on a bar with 21g carbs...in theory, at least. :-)
[/quote]
Can you explain the math you did on this post? Do you figure that the amount of fiber should be 20% of the grams? So for a 1 block snack of 9 grams carb, then about 2g fiber should be used?
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Cranberrycat
We don't own the earth; we borrow it from our children.
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