Hello

I started with the zone diet one week ago. Today is saturday. I can't stand the sweet cravings the whole week. I work as a sales representative at retailer stores and keep looking at cookies, candy, etc. It's horrible.
Today I gave in and ate some cookies. Is this normal? Are there any breads/cookies that we can eat to be in the zone? I'm addicted to sugar.

Help!

Regards,
Nathalie

Hi Nathalie,

Re: "Are there any breads/cookies that we can eat to be in the zone?"

Yes, there are! They’re called SuperZone foods, and they’re available right here on this site. Click on the SuperZone Foods tab (above) to find out all about them. There’s bagels, breads, rolls, cinnamon buns, flatbreads, pizza, pretzels, croutons, and even granola a several kinds of bagel chips. They’re delicious. The all come pre packaged in meal size portions, each package containing all the protein carb and fat you need in Zone balanced amounts. No thinking or measuring involved. You just open the package and eat. It’s very easy. They’re baked in a way that prevents them from spiking you insulin and blood sugar. You stay in the Zone, you feel great and you lose your stored fat. It sounds too good to be true, but it really works. I’ve been doing the SuperZone plan and having great results. You can read about my meals and see some of my SuperZone food recipes in these threads:

http://www.zonediet.com/Community/F...21/forumid
/18/postid/52572/view/topic/Default.aspx

http://www.zonediet.com/Community/F...21/forumid/
18/postid/50216/view/topic/Default.aspx

http://www.zonediet.com/Community/F...21/forumid/18/
postid/51363/view/topic/Default.aspx



Here’s where you can find some SuperZone recipe ideas from Zone Labs:

http://www.zonediet.com/SuperZoneFood/Tools/
SuperZoneRecipes/tabid/253/Default.aspx

Thanks Sue,

I did read about it but unfortunatelly I don't live in the US and such stuff isn't available in my country, that's why I asked.

I guess fruit smoothies should do with the sweet cravings?

Hi Nathalie,

I also struggle with cravings for sweets (my biggest challenge -- no other food groups "call" me the way those do!). When I began the Zone last summer, Sue, Cranberrycat and others reviewed and commented on my food journal, and it was incredibly helpful. I was eating all kinds of foods that, although "balanced" in the P/C/F ratio, where likely raising my blood sugar/insulin levels and causing cravings. What's interesting is that the cravings could come much later -- even late at night (my "danger zone", where I'm most likely to give in to the cravings).

In any case, you may want to post your food diary for a day or two -- include the time of day, and what/how much you've eaten. I'm not experienced enough to be able to advise, but others certainly are, and will be a great help to you. It's really worth the effort -- I can't tell you how much easier it is to stay on track (and how much BETTER I feel, both emotionally and physically) when the cravings are gone!

I hope you keep posting, and let us know how you do!

Laurie

Nathalie, give it some more time. The sweet cravings will disappear when you've been in the Zone for a while. Until then, one half slice of rye bread now and then would probably be ok, depending on how sensitive you are to carbohydrate. Also, here's my favorite fruit smoothie recipe (Sue's Brownie Batter Smoothie on page 1):

http://www.zonediet.com/Community/F...1/forumid/
3/postid/32875/view/topic/Default.aspx

I struggle on and off with the cravings. The first 3 months I had almost no hunger or cravings. The last 3 months have been more of a struggle. Regardless of which cravings I give in to, or when, my overall belief in this way of eating helps to keep me more "on track" than "off track". It's not a temporary diet; it's a way of life... and sometimes in life, we ending up sitting down to a bag of cookies *sigh*.

For me, it's also hard and very important to remember that the track I'm on can't be so narrow that if I take a step off that it becomes a disaster psychologically and emotionally... because I know that a step or two (or 5!) really is not a physical disaster.

Things that have helped me:
- when I overdo the carbs, I add some protein. This helps me to at least "think" in the Zone.
- having some Zone, or relatively-Zone snacks/meals that feel like/taste treats. Some of these are: Sue's brownie batter recipe; blueberries, oatmeal, peanut butter and a dash of stevia powder; a balanced chocolatey protein bar (I also don't live in the US, so don't have easy access to the Zone bars, but I found some nutritionally balanced protein bars that do me well)
- eat another complete block (or 2), even if it's over your daily limit, wait 20 min., then see if you still feel like you need to indulge a craving (works about half the time for me).
- find a buddy: I have 2 coworkers who practice the Zone at different levels; my husband also is on board with me

If I think of more, I'll add them!

Very good suggestions xee. Keep up the good job!

For now you can try the Superzone cookies, or the Zone bars and just eat half a pack (one) or half a bar, along with a large glass of water. I don't get cravings anymore, but these would at least keep you in the Zone until the cravings subside. I do not profess to be an expert, just just judging from my own experience. It does take time, but they do go away. Also check out some of the sweet treat recipes posted on the site, there are some muffin recipes that may satisfy, and you could individually wrap them and carry with you.

Thanks Mari and Xee for your tips :-) .

Xee, your post really hit home with me -- I tend to see things in black and white, "on" or "off", and all or nothing! Your post reminded me that life is certainly none of these things, and our success is all about how we navigate the "grey" :-) .

Laurie

Thanks Sue and Laurie.

Laurie, I know what you mean. I'm definitely not where I want to be with the "grey" thinking, but I'm slowly getting there. And it's much easier to give other people the advice than to take it myself!

Nathalie, unfortunately there are no "approved" cookies or breads that you can buy, so if you are unable to receive superzone products, then you will probably have to follow the Zone in the traditional way.

That being said, since you are just starting out, you could probably have a little bread/cookies here and there, until you wean down your cravings.

By that, I mean that your meals should not have more than 25% unfavorable carb. So, a 1/2 slice of bread could work out, or you could try a small piece of cookie (the amount depends on the cookie), as long as you follow the guidelines. Some zoners just can't give up chocolate, and so they have a little morsel and work it in.

Then, as the cravings disappear, and you become more successful, you will probably want those foods less and less.

Hope that helps!

I tend to have problems with this sometimes too, although it is WAY better now that i started the Zone. So type 2 diabetics can eat the superzone foods also? If so, i may have to get some because a bagel and a cinnamon roll sound really good! I don't use any meds, I am controlling it with weight loss and this diet, so i don't want to mess it up. I have found I can only eat 1-2 blocks of unfavorable carbs a day without having bad blood sugars though.

My partner likes a square of very dark chocolate, and counts it as his fat. Because it's such an intense flavour, he finds it satisfying enough.

Debra, I have posted on this recently, I found out that the Zone breads have a glycemic index similar to that of fruit. So, if you are carb sensitive, you might not do as well. But, you could try sampling the products, see how your blood sugar responds.

Dave Shreck and Barry Sears had recommended to me that I should choose one product and only eat one meal per day for about 2 weeks before introducing another product and adding a meal (due to my own carb sensitivity). Hope that helps you out!

Hi Debra,

"So type 2 diabetics can eat the superzone foods also?"

Yes, the foods are made for diabetics.

I am not diabetic, but I am extremely sensitive to the carbohydrate I eat. I am not able to eat many of the Zone favorable fruits because they elevate my blood sugar too quickly. I switched to the baked goods several months ago (eating them as per the plan) and I am doing fantastic with them. They're working even better for me than the best Zone balanced meals I used to eat. It's best to try it yourself and see. Everyone is different.

I would just continue to monitor blood sugars and discuss with physician any changes. Everyone reacts to foods differently. My huband is diabetic and he was going to try the Superzone foods and do a monitor, but we never made it that far. I consumed the products and he wanted his usual foods, so we will try again the next time I place an order....Let's be honest here - I was stingy and he really doesn't crave sweets or bread anymore so he had no desire to try them, but next time I will make him!

I agree, no matter what, it would be important to monitor. Let us know how your husband does!

That just gave me a thought, next time I ge a shipment, I could run a fasting sugar and a 1 hour sugar. I am not diabetic, but I am sensitive to the carb, so it would be interesting to see if my sugar spikes.

Cravings has been my problem lately, too. I have been on the zone strictly and happily for 7 months, but than I started to feel insecure. Not easy to explain. I think it is more than insuline level, it is a mental status. Maybe to post here when you feel like cravings should be an idea This forum is really helpful. Or read back a book by Dr Sears, maybe to get back to same part of the book. I try to focus what happens in my body when I eat something that is not zoned, figuring it as a catastrophe, and it works.
Last night I received the phone call of an Italian doctor who publishes books on the zone. She is the 'Italian Dr. Sears' and it helped a lot. That's why I think that reavealing the wekness as feeling like some unhealthy food here maybe can help.

Good ideas, Enza! Although, I don't think Dr. Sears will be making personal phone calls, but we do have 24 hour access to this forum, and we do have 24 hour access to a Zone Labs representative. We do have choices regarding how to deal with this. Visualizing what is going to happen inside our bodies will work great for some (although, I will admit that I have done that and it hasn't stopped me-LOL).

It is very tough for some to get past the stage of the cravings. I can certainly relate to that. Once I am solidly past it, then it isn't really that difficult. However, it doesn't take much to shift the cravings back, even if you are eating very cleanly. Lots of other factors can take over, stress, emotions, etc.

But, doing what we can to stay in the Zone should help to minimize it as much as possible.

Ok, all this talk about cravings is getting me nervous! I have been on the Zone plan for only 13 days now. So far, so good. I have really been suprised that I haven't gotten the cravings for sweets/carbs that I thought I would have. I guess I did have one night when I really wanted a chocolate bar, but some unsweeten hot cocoa solved that. (I actually, only drank about 1/2 of the 6oz.) I have lost about 7 pounds so far, and haven't been hungry at all. I was hoping the cravings weren't going to rear their ugly heads!

Xee, did you change something, that could explain why after 3 months you started having cravings?
CC, you said "once you are solidly past it" (the craving), does that me they come and go even now for you?

I feel like I'm just waiting for the hammer to drop.

Hi Lisa, there's nothing to worry about. Enjoy your zoning experience and congrats on an excellent start! The number of people who do have cravings are very few, and there's usually a simple explanation for it. If you should need help for any reason, and can't find the answer on your own, Zone Labs has very capable support counselors to help you over the phone. You're doing great. Have fun with the Zone! :-)

Lisa, it sounds to me like you are right where you should be, and if you keep doing what you are doing, then cravings hopefully won't be an issue for you.

I am more sensitve to carbs, and so I walk a tightrope to make sure that I make as good of choices as I can. But even if I am eating well, stress and emotions can derail me, as cortisone is driven up in the body. If you are in good control of stress and you don't let emotional eating come to play, then hopefully this won't be an issue for you.

Don't wait for the hammer to drop, just put that ol' hammer away!!

Whew! Thanks to you both! I guess I was a little dramatic, but I really want this to work out. I will try to have fun with it Sue, and will call if I can't find the answers here, as they come up. Thanks for the congrats! I haven't told anyone about the weight loss yet, I just want to get to 10 pounds first!

CC: I will try to keep the stress under control as best I can! I've never been much of an emotional eater, just lucky I guess. I will continue on as I have, "if it ain't broke don't fix it", no hammer needed.

You're welcome Lisa! :-)

LOL, no hammer needed!

Lisa, enjoy your experience! I know it can be scary to think about having cravings as you once had them, which end up completely taking over. Even though I do get cravings, I still don't feel like I'm back to my "old ways", because once I'm past it I am still a believer and follower of the principles of eating well using Zone guidelines.

Did I do anything different than might have brought on the cravings? The factors that I think contributed were:
- I added regular exercise. It's possible that while I don't exercise enough to increase the amount of blocks required, it is still enough to for my body to notice.
- Winter started. We have brutally harsh winters where I live, with long nights and short days. This always affects my mood, and I have always gotten comfort from food.
- I haven't had a vacation for a while, so my stress is increasing.

I'm currently in the process of getting some tests done through my naturopath to check my vitamin D, thyroid and glucose tolerance. We'll see if anything at that level is working against me.

Actually, I just did my glucose tolerance test yesterday (overnight fast, sweet breakfast, test blood every hour for 4 hours)... and the results were significantly better than when I did it a few years ago! Despite the ridiculously sweet breakfast I had, my body was able to handle the overload and keep my sugars well within the normal range. Yay! I suspect that is testimony to the 6 months break I've given my pancreas eating in the Zone!

Excellent progress xee!


You'll have to keep us updated on the results of the testingbeign doen by your naturopath. Finding my hypothyroidism and a vitamin D deficiency (it was corrected with supplementaton is now at an excellent level) helped me a lot. Vitamin D functions much like a hormone. It's extremely intereating. BTW, hypothyroidism can increase cravings.

It's always helpful to learn more about how your body is functioning. Good luck with it and keep up the good job!

Thanks, xee! I will keep those in mind, but hopefully I won't find the cravings start. Although, I suppose it would be wise to plan in advance for them, just in case. I really haven't started a exercise routine yet, I'm taking things one step at a time. Zone, first. Exercise, next. Maybe adding fish oil after that. Funny, now that Sue mentioned cravings and thyroid. I put on the weight because of cravings for sweets/carbs a while back, and couldn't figure why I suddenly wanted pretzels, cereals, very specific candies, etc. It wasn't until recently that I found out my thyroid was out of whack. Once on the levothyroxin for a few months the cravings lessened, but the weight wouldn't budge. Now that I've been on the Zone, no cravings and losing weight! Yipee! Thanks, all for the support.

WTG Xee!

Hmm,Zone counselors?? I was never aware of this. Is there a cost/fee? Can someone explain how they work? I'd love to take advantage of this service.

Cran and all of those who are carb sensitive. Any specific snack suggestions that I can eat when I am craving that will cut the crave?? When I do crave, it is hard for me to find the right snack to get rid of it. I usually try to make a Zone snack but they don't always work. Would I just eat a protein/fat snack and not the carb? Any info. would be appreciated! Thanks!

Hello all! I read this Forum & I have to say, I could use some help on the cravings end.

Cravings come in MANY forms and for many reasons. Please remember that.

I crave alcohol. Yes, I do. Every day about the same time 2pm to 6pm. It won't quit till I have a drink. When I do give in, I feel like I've let myself down afterward. Alcoholism runs in my family. I've fought it & fought it. I've been on & off of the Zone for 2 years now. While I haven't fallowed the diet for 2 years, I have never stopped taking my fish oil. I'm a 28 year old stay at home mom of 4 and my husband is a Truck Driver, he's gone most of the time. I'm just sick & tired of these cravings. Even on days where I do everything right & eat like I'm suppose to, it all goes to hell in the late afternoon!

Any Help is appreciated! All questions are welcome!

Sarah, there are a lot of great, helpful people on this board so hopefully, we get some good suggestions. I feel like I am addicted to sugar. I have been this way my whole life and it is a constant battle for me even when I am in ths Zone or at least I think I am in the Zone. Maybe, we aren't truly in the Zone. I do find that depending on my hormones and time of the month, that no matter how much I try to be in the Zone, I still struggle. I feel like I am severely carb sensitive and it is a battle! Hang in there! We will figure it out!

kimberly, it's going to be tough to find a snack or two that will address the cravings. It's the bigger picture fo you overall diet that needs tinkering with to eliminate the craving in the first place. Trying to get rid of an existing craving with the right snack is a bandaid approach after the fact. The best way for a carbohydrate sensitive person to eliminate cravings is to be sure to take the appropriate amount of Omega Rx daily together with Sea Health Plus, and to practice strict adhernce to the Zone diet, having all you carbohydrates from favorable veggies. If you must have fruit, limit it to a small amount of berries, not more than once a day. If you're following the ZoneFast plan keep the fruit additions to a minimum, no more than a small amount of berries a day.

The best snacks to eat when you have a craving (and also when you don't) are either Zone functional foods, or snacks that conform strictly to Zone rules and contain veggies for the carbohydrate. These are some examples:

Cottage cheese with tomato chunks and guacamole

Egg whites stuffed with hummus

Tofu (or cottage cheese) based dip with a little olive oil stirred in, with fresh raw veggies (peppers, celery, broccoli, cauliflower, etc.

If you've determined you're a more carbohydrate sensitive person, I would not recommend a fruit snack. Your goal should be to stick with veggies that offer the best insulin control, especially when you insulin is out of control (and as much as possible, for that matter). I would also caution you not to try to exercise the craving away once you have it, as some people try to do. Exercising when you are already in a low blood sugar situation is not a wise idea. Also, re your snack question, eating a protein and fat snack without carbohydrate will also cause hunger, the more focused type. It is not the solution for anyone, not the way to get into the Zone and stay there.

Good luck with your adjustments. I'll be happy to help if you have questions. :-)

Have a great weekend!

trixie,

"Hmm,Zone counselors?? I was never aware of this. Is there a cost/fee? Can someone explain how they work? I'd love to take advantage of this service."

Just call the number at the top of this page. No cost is involved.

I feel that sometimes the best way to beat a sweet craving is to just have a sweet.

If you are a chocolate person, sometimes having a small piece of dark chocolate each day does help to beat the cravings.

Otherwise, I usually will beat it by having a fruit for my sweet craving, accompanied by protein and fat. And, I generally will go a little overboard with the fat, because the fat will help with satiety.

Kimberly, When I first started Zone I had cravings, but are now definitely gone. A block of protein, some strawberries, and nuts worked for me. Quarter of an apple sliced thinly to look like more with peanut/almond butter is good. The cravings go away after a few weeks, promise. And I was a carb junkie! My sister-in-law will attest to that. I used to stop by the bakery and pick up a cake and she and I would devour it. We can now joke about it and talk about how bad - and how sick we were. And weight had nothing to do with it. At that time, I was only 120 pounds, but my body was very unhealthy, tired all the time, and had carb overload.

Sarah, Have you tried exercise? I know that is hard to say with 4 kids, but I have found that either running my butt off and sweating, or doing some cardio relieves stress and makes you forget cravings. Think, I can do this, and think healthy! Drink lots of water, put a slice of lemon or lime in it and make it pretty. Have you talked to your doctor? The Zone way of eating should help you if you stick with it, and the fish oil definitely helps but it does take a litte time. Don't give up!

Oh, good point, Mari! I have found that a good dose of aerobic activity will kill craving for me. Cravings are not hunger, but they are a desire to eat, even when not hungry. But, for whatever reason, I find that the activity will kill the craving.

Sarah, Not sure if that would work with alcohol, but if could be effective on getting your mind off of it, if it is just a thought, and not an addiction. And, it is hard with 4 kids, but I am much more inclined to run into trouble if I am at home. Even with plenty to do there, the temptation to eat myself OOZ is greater. Maybe at that time of day, you could take the kids for a walk, go to the park, or whatever it is that will get you out of the house and doing something else.

Cran, I do have a piece of dark chocolate just about every day. Good advice.

Mari, thanks for the suggestions. Do you eat a block of nuts? That is what I usually do. Eat an egg white, 3 almonds, and a handful of blueberries. As I said, depending on my cycle, there are days I can go without the cravings but more often than not, I am hungry just about every couple of hours. I do exercise 6 days a week for an hour to an hour and a half so that is def. not an issue for me. If anything, I exercise too much!!! LOL!

Sarah, I have a friend who battles with alcohol and when she was craving, the doctor told her to eat a piece of candy. I know that doesn't fit with the zone but it helped her until she was able to not drink. She has also taken up running and she said that it has helped her with stress a lot. She is like a new person since she has started working out regularly.

Good advice, Kimberly! And, if Sarah does replace the alcohol craving with candy, maybe she can do the dark chocolate and at least get some benefit from that!

Yes, Cran that is true. Sarah, eat some dark chocolate!

wow, thanks so.... much for all of your ideas! I'm going to start the candy thing! I have a feeling that and once it warms up, the park will be my ticket to it!! I can't wait! Also, I think a tread mill is in my future!! Thanks again everyone! I'll try to let you know how it's going in a week or so.

Oh, do you think sugar free would be better? Would that be better in the zone, or will that not make a difference?

One small piece of dark chocolate has surprisingly few calories/carbs/fat... check the label!

I personally don't like dark chocolate. :-)

I don't think it would matter if it was sugar free or not. I am sure someone here will know. Good Luck. Please keep us posted when you have time.

Hi there -- I can only speak from my own experience, and this may not be true for others -- but for me, products with "real" sugar induce cravings, whereas products with sugar substitutes do not (as long as I have them in moderation).

I am new to zone diet and in 2 weeks have lost 6 pounds, However i want to know if I eat 3-6 dark chocolate almonds 2 days a week will I continue to lose weight ? I loved milk chocolate but know dark chocolate is better for me and gave into the craving the other evening and ate 5 dark chocolate almonds I do well all day with my blocks and yet at night around 8 or 9 i want the treat. Please advise

A small amount of Dark Chocolate can be beneficial. However, watch the additional (unfavorable) Fat. If you are talking about 3-6 almonds per day, it is such a small amount, I wouldn't worry too much. Look at the amount of carbs, though - and ensure you do consider, unless negligible in that amount - consider the carbs as unfavorable.