I know you all told me to post a typical days meal so that you can possibly help me figure out why I can't get and stay in the Zone for longer periods of time.

Here is what I have been doing this week.

Before I work out I have one or two egg whites, 3 almonds, handful of blueberries.

Bfast which us usually 1- 1 1/2 hours later is either a zone bagel with peanut butter or a smoothie. It is a recipe I followed that Cran posted. I don't have the recipe with me but I think this is what I put in. I have added my Omega oil along with the olive when I had it in liquid form and it still didn't keep me in the Zone.

1/4 cup cottage fat free
1/2 cup fat free oikos yogurt
7 grams protein powder
2 teaspoons of olive oil
I also take my Omega pills with the smoothie.
I will use either a half an orange and 1/2 c of blueberries or
I will use 1 c of blueberries or sometimes I will use strawberries or blackberries. I keep the carbs to two blocks. I have tried three blocks and still not keeping me.

I am hungry within 1 1/2 to 2 hours of having this. Craving something!

Lunch: 3/4 c fat free cottage cheese
1/2 cup and have tried 1 cup and 1/ 1/2 cups of blueberries still feel hungry within an hour or two of eating. Have tried all different block combos.
18 almonds

Dinner: might be 1/2 package of zone pasta with an ounce of chicken or just a little bit of oil.

Last night I had 3 oz of chicken breast, 2 cups of spaghetti squash, 15 almonds still craving something.

Sometimes, I will have a zone bagel with peanut butter for dinner.

I drink a lot of water and exercise 6 days a week for an hour to an hour and a half. Today I have focused hunger yet other days it is unfocused and I haven't changed the amounts of anything. I pretty much eat the same thing everyday!

snacks consist of either a superzone food but mostly I will eat:
1 or two boiled egg whites with a little bit of hummus and 3 almonds.
Or, 1 oz of chicken, 1 c spaghetti squash, and 3 almonds. I have tried to cut down the spaghetti squash and it didn't work.
1/4 c cottage cheese, 3 or 6 almonds, 1 block of berries.
string cheese, 1/2 apple, 3 almonds

Today, after lunch, I am craving and have unfocused hunger.


I am frustrated and ready to give up. Not give up trying, but everyday is a strugle to stay not craving something! I am basically craving something every two hours. Is it something in my system that just won't let me stay or get in the zone? I don't know what else to change or do.

There was one time in my life that I can remember eating a meal that consisted of Salmon and veggies. That was the only meal in my life that I can say I was full for hours and did not crave anything. I didn't know about the Zone at the time but I do know that I have always been like this and that one meal actually kept me full. Wish I could remember exactly what I ate. I would eat it everyday!

Any suggestions?? Thanks!

Some tips:


1. Begin keeping a daily journal/food diary of what you eat and when, your exercise, and how you feel 4 hours after meals. It will be a valuable tool for now, while you're trying to work this out.


2. Recheck your protein requirement.


3. First thing in the morning eat a minimum of a full 1 block snack with double the fat. You current pre-breakfast/workout snack is not a full block, and it's short on fat because you're not replacing the missing fat in the egg white. That snack would be balanced, with the minimum amount of fat needed for the Zone, if it contained the whites of 2 eggs, 1/2 cup blueberries and 6 almonds.


4. Try more veggies and less fruit, to lower the GL of you meals and snacks. You may find you do best with variety of densities of favorabel veggies. I eat a 13 block day, and I'm only able to tolerate a block or two of fruit a day and still stay in the Zone.

5. Double the number of fat blocks you're adding to meals and snacks (if you now add 3, add 6).

6. Always eat the bedtime snack.

Last of all, to eliminate hunger/cravings it takes several days of consecutively eating Zone balanced meals and snacks (balanced for your specific needs). Try not to be too discouraged. This can be worked out.

I do keep a journal but I haven't been writing how I feel after 4 hours because I am hugry before that. Within 4 hours, I have eaten something else. Should I still write it down after 4 hours or after every meal/snack?

I will try more veggies and limit myself to one block of fruit a day and see what happens. I like yellow squash, zuchinni, green beans, spaghetti squash. I think those are low on the glycemic list. I really don't like veggies that much. Plus, I need food that I can take with me to work and be able to eat it without having to cook. I guess I will eat raw veggies with hummus but again, I have to watch the hummus! Any other suggestions as to what to eat with raw veggies? I will have salsa but have to watch that as well.

I went to the calcualtor. I fit in between the active and very active. I work out a lot but don't lift everyday. I exercise with weights about 4 days a week. So, I either need 12 or 13 blocks which is what I have been doing. I either need 81g or 91g of protein depending on which category I fall in. It is confusing. Plus, the body fat percentage that it gives me is off!

Thanks!

"Should I still write it down after 4 hours or after every meal/snack?"

No, not if you've eaten again prior to 4 hours. Just write how you're feeling when you get hungry ('focused hunger' or 'unfocused hunger') and the timing since your last meal. Also note when you're not hungry by the time of your next meal or snack. It will help you to see which foods work better, and know what and how to adjust. The way to use the info in your diary is to take a particular meal that is not working for you and change one thing in it. Then record how you feel 4 hours later (or earlier if you got hungry). If needed, keep following this same procedure with the meal until it works and you don’t’ get hungry. Remember to change only one thing at a time. You may find the some meals just can't be tweaked to work for you, so simply scrap those. What you end up with is the meals you like best, tweaked to work to suit your needs and prevent hunger. It takes a little trial and error but it’s well worth the effort.




"Any other suggestions as to what to eat with raw veggies?"

tuna, chicken, turkey, blended tofu dips, blended cottage cheese dips, guacamole...



"81g or 91g of protein depending on which category I fall in."

That's between 11.5 and 13 blocks, not a big difference. 12 or 13 should be fine.

Kimberly, I would say up the blocks to 13, and keep it there consistently. I wonder if part of your problem is that you are just not getting enough?

Another question for you, prior to beginning the Zone, what kinds of foods/meals were good ones for you? What would keep you from being hungry?

Cran, when I read your question about what foods before zone would keep me from being hungry I was LOLing because the answer is none! As I mentioned in the first post, I remember one meal that kept me for a long time and that was it. I had Salmon but can't remember what I had with it. When I would go out for a big breakfast, most times it would keep me full for hours, at least 4 hours but as to other meals, I can't
think of any. Now, I understand that it was probably because of my carb sensitivity.

I was thinking that maybe I am not getting enough but I will see what happens.

kimberly,

re: "I was thinking that maybe I am not getting enough but I will see what happens."

and

" I work out a lot but don't lift everyday. I exercise with weights about 4 days a week."


I'll be happy to see if you block estimate is appropriate. I would need the following info. What is your LBM, what is your aerobic exercise how much time do you spend performing it weekly, how heavy is the weight you lift, and how long are your 4 weekly strength training sessions?

Also, do you feel you are lacking in energy during exercise?

I am going to measure again and post the information. Thanks, that would help.

When I have a snack before exercise, if I have a block of each, do I only eat 2 blocks for breakfast 1 1/2 hrs later or do I go with the regular 3 blocks?

Can I cut a pizza (zone super pizza) in fours and put peanut butter on 1/4 and eat for a snack before exercise or is that not in the zone? Or, can I do the same with a pretzel or eat just one super zone cookie?

Can I eat the above just for a snack in the middle of the day or is it not in the zone?

“When I have a snack before exercise, if I have a block of each”
Each what, P, C and F?




“do I only eat 2 blocks for breakfast 1 1/2 hrs later or do I go with the regular 3 blocks?”
Depends on your daily block need and how you choose to split it. Since you eat 12 or 13 blocks, you can easily handle a 1 bl wakeup snack and then a 3 bl breakfast an hour or two later (I also require 12 -13 bl daily and I’ve done this for years).




“Can I cut a pizza (zone super pizza) in fours and put peanut butter on 1/4 and eat for a snack before exercise”
Sure.



“ or is that not in the zone?”
It’s in the Zone.



“Or, can I do the same with a pretzel or eat just one super zone cookie?”
Yes to both.



“Can I eat the above just for a snack in the middle of the day or is it not in the zone?”
Yes, and yes, it’s in the Zone.



I’ll keep my eye out for your activity stats and LBM.

Have a great weekend!

Kimberly,

I asked that question because sometimes I think we just don't all fit into the same mold, and that symptoms are not always going to be the same as what is in the book. In addition, sometimes our expectations are set too high.

When one struggles as much as you have (and me), then sometimes it is better to try some radical change, and perhaps a change that may not make a lot of sense.

This past week, I have been experimenting with meals using oat groats as a salad base, usually about 2 blocks worth, and then adding in more low-glycemic carbs (red or green pepper, for example). Using the block method, this would add up to maybe 3-4 blocks of carb. But, using the low-glycemic carb as an "unlimited" carb rather than a measured carb, I felt that I was able to get good hunger control from the entire meal.

The point here is that under the block system, I would be measuring the green pepper, but if I was using green pepper with superzone food, then I could just add as much as I wanted without having to count it at all. I thought I would try this with other foods and it seems to be working well for me.

Anyway, that is just an example, and the point is to keep thinking outside of the box for a solution. You and I don't seem to fit "inside" of the box, and I think we need to be more creative in our solutions.

So, you are not necessarily measuring the low glycemic veggies when you are eating? I have never heard of oat groats. I have seen some posts about them but didn't really pay much attention. What meals would you use them with? Are they carb blocks?

But, basically you are saying that you are experiementing with having a little more of the low glycemic veggies? I want to understand because we don't fit the mold and I will try anything.

I still have to measure but didn't have time today so that Sue can give me some advice as well.

This website says my LBM is 101 pounds. My scales says my fat percentage is 24, my caliper says 23 and this site says 28.

I work out with weights 4 days a week using 10-12 lb weights for most of the workouts. I usually will do a 30-40 min weight video and then cardio for another 30-1 hr. Most days I am working out 1 - 1 1/2 hr per day.

Thanks, Sue!

You're welcome kimberly!

Try not to be discouraged. This can be worked out and your hunger eliminated.

With 101 LBM and your exercise activity, 12 blocks is absolutely appropriate for you. Your activity level is "Active" for Zone protein requirement and block requirement calculations. This results in 11.5 blocks which you'd round up to 12. If you feel you must, go to 13, but no more. For comparison sake, I have about 115 LBM (I'm 5' 7+") and fall into the "Active" level. I eat 12 blocks most days, sometimes 13. My exercise is very similar to yours: 45 min to 1+ hour cardio 6 days a week, strength training 3 days at a similar level, plus I do 3 or 4 demanding yoga classes each week (they include strength work with the focus on core and legs).

Your hunger should resolve with the appropriate adjustments, mostly re carbohydrates. I see some things that could change when looking at your list of meals in this thread, but without seeing an actual day in context I might be jumping to the wrong conclusions (at first look, I notice a lot of fruit and dairy, and a lack of the best veggies for the Zone). If you'd like to post a day or two of the recent journal you've been keeping, including actual foods and amounts, timing of meals, snacks and exercise, and how you feel (when the hunger is occurring), I'll be happy to take a look and make suggestions about what to adjust.

Also, is your hunger the focused or the unfocused type?

I am 5'7 plus as well. May I ask what your ideal weight is?

I am trying this week to put more of the favorable veggies in my meals.

My hunger can be both.

Today, I am eating all super foods and was unfocused 3 hrs after breakfast and an hour after lunch.

For lunch, I had the pasta and mixed some taboule in. I was still hungry so I ate a 1/2 zone.

At 3:30 only two hours later, I had the bagel chips and some hummus. It is almost 5 and I feel okay so far.

I will be experimenting this week.

I'm at 22% body fat when I weigh around 150 pounds. That's where I am now. With my current LBM, I wouldn't want to go much below 140, which would be 18% body fat for me. Your ideal weight numbers would be lower (130 pounds at 22%, 123 at 18%) because your LBM is significantly lower than mine.

Tabouli (basically mostly composed of cracked wheat) is unfavorable carb, and not a good addition to any Zone meal or snack, especially not for a person with unfocused hunger.

Remember, it's going to take a few days to a week of Zone meals balanced for your needs, consecutively eaten 24/7, to get rid of the hunger.

Hang in there.

Kimberly,

oat groats are not easy to find, but they are an oat grain, kind of shaped like a grain of rice. I use a block or 2 in cold salads, to add some density.

I know that I have a problem with carb sensitivity, but at the same time, I also feel as if the low-density veggies don't always provide enough, either. So, I feel that if I eat the veggies more like "unlimited" rather than limiting to 2 blocks, then maybe I will get what my body seems to feel that it needs.

I am new to the Zone Diet. I am a believer in it and have come here for help. It is a bit overwhelming to me. My eating is most of the time out of control. I love to eat healthy but then I crave junk food and sometimes binge eat. I think I can get help here but am confused. I am probably 45% body fat and I come here and see people complain that they are 22-25%. I would love to be there. Where do I start? I know everyone is busy but how do I fit journaling and planning in? I really am willing to try.

Hi Joan -- welcome! You'll get a lot of really good advice here. I started with the book "A Week in the Zone", since it was a simple, quick read to get me started. Through your experience and further reading (Toxic Fat and Mastering the Zone are good and more in-depth), you'll find that the benefits to the Zone lifestyle are so much more than weight loss (although that's a key component). These added benefits (heightened physical and emotional well-being) really keep my motivation high.

As for journaling, I am computer geek by nature, so find it easiest to keep my food journal in an Excel spreadsheet. Since I mix and match a lot of the same foods, I can quickly copy and paste. I created a simple spreadsheet where I enter the time of day, food and quantity I've eaten, and protein, fat and carb blocks for each.

And regarding body fat -- as you'll see in my signature, I started at about 50% body fat. As it went down % by %, I was ecstatic -- for example, when I reached 45%, I was just as happy as I am now at 24% -- it was PROGRESS and I felt so good as I saw the % go down. So don't get discouraged -- remember, it's all relative :-) !

Hope this helps a bit -- looking forward to seeing you here in the forums!

Laurie

Hi all-
It's been a while. i'm so frustrated!!!!! after losing the 100 pounds,i went from a 4 block to a 3 block. the problem is..... i just dont feel in the "zone". i have since try'd all the different veriations. up a half of each,down a half of each. i just cant find the right combination. because of all this,i've gained 10 pounds... i cant let this happen.any thoughts on this? i really need help.i'm willing to try anything.i've read the book 4 times.what am i missing???????
HELP
Tammy

Hi Tammy,

I can't know what you're missing because I don't have enough info about exactly what you're doing and eating. For starters, why did you change your daily number of blocks to what sounds like 3 blocks less per day? Did your protein requirement change, and if so was it due to a decrease in physical activity level or a loss of LBM? Typically you don't change your daily block amount when you reach your ideal body fat%. You simply all a little extra monounsaturated fat to meals to preent further los of stored body fat.

If you'd like to post more info, I'll be happy to help you turn this around in a better direction and get you back in the Zone. I'd need your height, LBM, body fat %, type(s) and amount of aerobic activity in one week, amount of strength training activity in one week, and a food and exercise dairy of one typical day for you, including specific foods eaten and amounts of each, timing of meals and timing of exercise. :-)

No worries, this can be fixed. :-)

hi sue-
here is the aditional info you asked for....
height is 5.5 lbm is 164 body fat% is 16
my typical day...
rise at 5am breakfast at 6am.3/4 egg sub.1 and 1/2 cup grapes and 6 mac nuts.2 cups coffee.no carbs in cream and sweet n low.no carb spray for eggs.
lunch at 11am 3oz tuna(dry) and 2 tom. and 1 cup blueberries and 18 almonds.
1/2 hr brisk walk.32 oz water
snack at 4pm 1/2 zone bar.16 oz water
dinner at 7pm 3 oz turkey and 3 cups green beans and 3-1/3 teaspoon slivered almonds on beans. 32 oz water
walk on treadmill for 1 hr.16 oz water
snack at 10pm 16 oz water.
bed at 11 pm.
the reason i changed my block ammount is when reading the book(entering the zone) dr. sears said the typical woman is a 3 block.i re-caliculated my numbers when i lost the weight and it gave me a 3 block.now that you metion it,it was around that say time i started gaining the weight.
i might as well give you the rest of my numbers.i might be doing it all wrong.everytime i wasnt in the zone after 3 meals i re-read a different part of the book.
weight-180
hips-43
waiste-38
sue-please help me figure this out.i need to get that zone feeling back.
Tammy

Hi Tammy,

I'll be glad to help. :-)

Here's the result using the female calculator on this site with your weight and measurements and the "Active" level.

Body Fat %: 39
Body Fat Weight (lbs): 70
Lean Body Mass (lbs): 110
Daily Protein Requirement (g): 88
or # of Blocks of Protein: 13
# of Blocks of Carbohydrate: 13
# of Blocks of Fat: 13

A 1/2 hour brisk walk plus 1 hour of treadmill walking daily is probably more like "Active" unless you are doing the treadmill at a very slow speed. Since you were doing well with 14 blocks, I'd say going 13 blocks for now is more appropriate for you. When a person eats too few blocks, the body perceives starvation and will not let go of its stored body fat. If you feel my take on your walking is over estimated, then try 12 blocks daily.

I can see you are doing well with meal balance, as well as with your water intake, but there are some things in your menu that could be keeping your insulin elevated for now. This, plus the too few blocks, can cause you to go out of the Zone (your feeling you weren't in the Zone) and to gain weight.


Some tips:

1. Increase to 13 blocks.

2. Replace all or most of the fruit in your day with Zone favorable vegetables, and try to have most of you carbohydrates from vegetables. Right now you have only several blocks of vegetables in your entire day, which is working against lowering your insulin into the Zone.

3. If that's regular coffee, switch to decaf, or eliminate it. The caffeine in coffee elevates insulin.

4. Be sure to take you Sea Health Plus dose at the same time you take your Omega Rx. Besides the polyphenols it contains, it helps you to absorb Omega Rx better.

5. Read TOXIC FAT, Barry's most recent Zone book. The Zone has evolved a lot in the past 15 years since ENTER THE ZONE was written.

See how it goes with these changes for a couple weeks, and then we can go from there. This can be turned around. Let me know if you have questions. :-)

sue- thanks for all the good info.
if i dont walk every night,am i still a 13? most of the time im happy to walk,but there are nights i cant walk.
thanks tammy

Tammy,

If the hour walk in the evening on the treadmill is few times a week, or if it's more frequent but not strenuous fast paced walking, then try increasing to 12 blocks instead.

Sue-
Thanks
Tammy

Hi. I am new to the zone & have just read "A week in the Zone". The book provides sample meals & ideas but can any of you 'veterans' give samples of your daily meals/snacks? My goals is develop a group of sample menus that I can mix/match for variety. I am eating 11 blocks now & my exercise level is very low (just had back surgery) but once I am recovered my exercise will be in the 'active' zone & I plan to re-evaluate my blocks.

Hi Crista! I'm wishing you a good recovery from surgery.


I have lots of sample meals and snacks on this site, in 4 different places.


1. Click on the photo of the shrimp and other foods in my signature; it's a link to meal photos and descriptions.


2. http://www.zonediet.com/Community/F...fault.aspx


3. http://www.zonediet.com/Community/F...fault.aspx


4. http://www.zonediet.com/Community/F...fault.aspx

Hi, I am rather new to all this wonderful information. I have the blocks sorted but don't know anything about the pre-breakfast block and exercise can someone explain please..
thanks Roby. nz

Hi Roby,

It's important to stay 'in the Zone' 24/7. In order to do that, if you plan to exercise before breakfast you'd eat a balanced Zone snack prior to exercising.

thanks for the reply, just seem to be sitting stable and need a push at the moment, any ideas.

You're welcome. It would be tough to give ideas without more details about what you're doing. A good place to start is to review the Zone material to be sure you're eating the right amount for your needs, and that you're following the plan correctly. Make sure to drink enough water. The daily recommendation is to drink at least the number of ounces of water equal to 1/2 your weight in pounds (for example, a person who weighs 150 pounds would drink at least 75 ounces of water a day). Also, drink 1 cup of water for each cup of tea, coffee, or diet soda you drink, because of their diuretic effects.

I received the routine email from Zonediet.com and found myself browsing through these postings. I read about Kimberly's difficulties staying in the zone, and I discussed it with a friend I train with at the gym. I also went back to 'Mastering the Zone', which I consider the clearest and most accessible of the books (I've given out several copies to loved ones), and I came up with this answer to Kimberly's issues.

Before I provide it, please allow me to qualify myself. Before the Zone, I went from 27% or so bodyfat to about 19%. With the Zone, I've taken it as low as 11%. I'm currently around 13%.

By the way, we all know that you can't really measure bodyfat on living things, right? You can only approximate. To get a completely accurate reading, you'd have to disect a body and weigh its parts. I mention that only to remind us that we're always figuring out our numbers, but they are really only estimates.

I'll give a little more numerical info on myself. I went from roughly 178 to 155 without the Zone, then have taken it to as low as 130 on the Zone. I'm currently about 133. The change in my waistline, well, that's major. I went from wearing a 36 or 37 to fitting into size 30 jeans. I've been in the Zone since 2007, and I'm very happy here. By the way, I don't have any undressed 'before' pictures. Plenty of 'after'. In the 'before' pictures I have, my clothes are on, but you can see the weight just by looking at my face. Now I have cheekbones. If you want to know what I look like, my website is IvanBorodin.com.

Okay, enough qualification. Let me explain where I believe Kimberly has gone wrong. I do this not to step on any of the previous poster's toes. In fact, I'm a reluctant poster. But thinking about Kimberly's issues has helped me with some of my own recent mistakes.

Please allow me to quote from the man himself, Dr. Barry Sears.

Level 1: Bronze - 'What-Your-Grandmother-Told-You-Rules' Rule No. 2 Eat more fruits and vegetables, and less pasta, grains, and starches during the day.

Kimberly, I believe you are breaking that rule with regularity. Because of that, you aren't staying in the Zone. I think you have taken the endorsement of 'Zone' bagels and pizza as an exception to the most basic Zone rules. The Zone is based on the Mediterranean Diet, meaning it has to be centered around salads and cooked vegetables. My advice, actually Dr. Sears' advice, is to drop those bagels, bagel chips and pizzas and use the menu discussed in 'Mastering the Zone.' I imagine the 'Zone' pizzas and bagels can work in a pinch, but there is no getting around the wording of Bronze rule # 2 - 'less pasta, breads, grains and starches'.

Okay, now my personal take on your fruit choices and the question of fruits vs. vegetables. Here's where I'm stepping into anecdotal territory, and I'm well aware of that. Deep breath. I love blueberries, but they've never filled me up. Never. In fact, I've only gotten hungrier eating them. Blueberries, in my opinion, are the bubble gum of the fruit world. You could chew them all day, you aren't going to feel full. I feel similarly about blackberries and even strawberries. I have no idea how to scientifically justify that explanation. I enjoy berries in moderation, but don't count on them. And about that whole fruits aren't a good for you as vegetables, I've heard that a lot, the glycemic-index is higher, blah, blah. Okay. There's nothing wrong with fruits anytime, even after six at night. I routinely have an apple and a half-cup of cottage cheese with almonds or peanuts as a 2 point late-night snack (sometimes one point just isn’t enough. Wouldn’t you agree?) I just did it as I typed this. Fruit works fine. Dr. Sears would probably back me up on that one. Try a variety and see what fills you up.

But please, Kimberly, replace those breads (I know, I know, they're 'Zone' breads, but come on, let’s face it, they're breads) with a ton of vegetables. Like Dr. Sears says, when you're eating those high volume veggies, it's actually difficult to consume too many carbohydrates. Anyone can eat a cup of pasta, but try eating 6 cups of brocolli.

Just to reinforce the point, Dr. Sears basically repeats himself in his Level 3: Gold 'Now-I-Have-To-Do-Some-Hormonal-Thinking Rules, Rule No. 1. Make sure most of your carbohydrates come from fruits and vegetables, and use grains, starches, pasta and breads as condiments. Try to keep grains, starches, pasta and bread to no more than 25 percent of the total carbohydrates consumed at a meal.

By my count, that's three times he's said more of less the same thing. And that's just the back cover of the book. Within the book, the repetition must number in the dozens. It's the most important aspect of the Zone diet.

And one more thing about Zone foods. I love Zone bars. I love them like I love the fourth quarter of a game seven. But I usually won't buy them. Why? The only time I ever gained weight while following the Zone diet was when I tried replacing meals at home with Zone bars. I'll only choose a Zone bar when I'm out and don't have time to organize a proper meal. That's what the Zone food products should be used for. For dealing with inconvenient situations. Throw a Zone Bagel in your suitcase for an afternoon snack on the job. But never choose processed food over a salad you make at home.

You know, I hope that Zonediet.com doesn't delete or remove my discussions of their products. I've used the Fish Oil for years. I'm trying the cognitive vitamins. I think their products rule. I just don't think a Zone bagel can beat my lunch today- Cooked chicken breast, a bed of mixed greens, chopped celery, carrots, mushrooms, Thai dressing with peanuts and an apple for dessert. And you know what? I don't think Dr. Sears intended Zone pasta to replace anything but regular pasta. And his biggest point, which he makes over and over again; replace pasta with vegetables.

Now, here's another rule you're breaking, Kimberly.

Level 3: Gold 'Now-I-Have-To-Do-Some-Hormonal-Thinking Rules' - Number 3. Always eat a Zone breakfast within one hour of rising.

You're not doing that. You're having a Zone snack, which is rule number 5. Always have a small Zone snack thirty minutes before you exercise.

A Zone breakfast, according to 'Mastering the Zone', is a 4 point, Zone-orchestrated meal. If you start your day off with only a 1-point pittance, how could you expect to feel full? I know I couldn't.

In ‘Mastering the Zone’, Dr. Sears draws up a dietary game plan that is both basic and effective. He draws it up like this 4-4-1-4-1. Meaning you have Breakfast, Lunch, a snack, Dinner, a late-night snack. Why not try that out? I wouldn’t even sweat the slight difference in points. I mean, what if you’re ‘supposed’ to eat 13 points, and you eat 14 instead? With all the exercise you’re doing, you’ll be fine. And if you start off the first 4 hours of your day with a 4 point breakfast, then a 4 point lunch, well, you’ll be operating on a full tank. Imagine eating 8 points by Noon. It sounds filling, doesn’t it?

Consider working out later in the day. Or at least until after you've digested a full breakfast. I know, I know, first things first. It's just that, you're facing a problem that many athletes face. Early morning workouts on a practically empty stomach can actually lead to weight gain, because they can put your brain in a state of deprivation that it may take all day to recover from. In the meantime, the hunger doesn't die down.

Before I get an inbox full of hate mail from all the morning joggers out there, let me say that morning exercise obviously works for some people. It just hasn't usually worked out for me (unless I’ve eaten a lot the night before), and most importantly here, it doesn't seem to be working out for Kimberly. And helping Kimberly is the whole point of this epic post.

Ivan Borodin * March 24th 2010 * IvanBorodin.com

Hi Robynne,

The first thing I would recommend would be to read A Week in the Zone by Dr. Barry Sears. You can also find a wealth of information on drsears.com

We can help you out here. Let's start with our Body Fat Calculator to determine the amounts of blocks you should be utilizing...
http://www.drsears.com/ZoneResource...fault.aspx

While eating in the Zone, meal timing is critical. Try to eat 5 X a day, 3 meals and 2 snacks. A snack should hold you 1-2 hrs while a meal will hold 4-5 hrs. You should eat on schedule even though you may not be hungry. If you are hungry, you need to make some hormonal adjustments
http://www.drsears.com/portals/6/Do...lchart.pdf

thanks for all this support. I usually have a 2 block breakfast then 1 2 hrs later. Would I be better having 3 breakfast.

Hi Ivan -- thanks for your post! I know we all respond differently, but I find that the Zone works best for me when I follow the same guidelines you've detailed so clearly. Interestingly, I respond the same way to berries and apples as you've described -- apples hold me far better and longer.

Laurie

Hi Laurie -- thank you for the welcoming post. If we ever meet in person, I'll be sure to put out a bowl of apples.

I think the key with this diet, like many things in life, is to stick with the basics. Reading this last month's posts sent me back to the Dr. Sears' 'Mastering the Zone', and that has really helped me stay on track.

Would like to hear about a my recent mistake? A real guffaw that dropkicked me out of the Zone?

Pastries. You know, I brought my bodyfat down to 11% this year, a first for me, so I figured I could afford to experiment. I study Chinese, and I found myself in Chinatown in Los Angeles, where I live. Well, I picked up a dozen or so bean buns, a taro cake or two, and decided to work them into my diet. So for lunch, let's say, I'd have a chicken salad (all protein), and then a sesame bun (carbs and fats.) Yum, and sort of Zone, right?

Well, how do you think that worked out?

If you guessed that it led to a carbohydrate binge, then you guessed correctly. I repeated the mistake with Armenian pastries as well. I mean, what's next? Ordering a pizza and seeing how to make it Zone?

I mean, you can step out of the Zone now and then. Dr. Sears even suggests that you occasionally have that bowl of pasta, but if you're making that part of your actual diet, then you're not going to get the results the Zone promises.

My point here is, and it's one I think we all need to remember, is that there is no substitute for going by the book. A palm of lean protein, two fists of favorable carbohydrates, a thumb of fat.

Thanks again for the greeting. By the way, Laurie, I'm quite impressed with your numbers. What an achievement!

Ivan Borodin * March 25th 2010 * IvanBorodin.com

Roby,

Re "I usually have a 2 block breakfast then 1 2 hrs later. Would I be better having 3 breakfast."

Either way should be fine for the Zone. See which way you feel best, and that will be the better way for you.

Sue-
you are amazing.so knowledgeable in the "zone".i feel much better already.the imflamation in my upper body has gone down alot!!!!!
Tammy

Excellent Tammy. I'm very happy for you! Glad I could help. :-)

Ivan, thanks for taking the time to respond to my post. I have read and reread what you posted. You have given me some things to think about.

I don't eat bread, pasta etc. on a regular basis. I have been eating a superzone bagel with peanut butter and 2 egg whites after I workout and it holds me for about 3 hours. That is it for the grain carbs for the most part. I may have superzone bagel chips here or there but that is it. I find when I eat a zone snack before I workout, I am hungrier after my breakfast. When I skip the snack, the breakfast holds me for three hours. I can only workout in the morning but I will try to eat breakfast before I eat and see how it works for me.

I have been adding more veggies to my zone meals. I have also purchased more apples and will try them in place of berries. I am sensitive to the glycemic values of fruit for sure. It is all related to my carb sensitivity. I have never been full on any fruit I have eaten and some veggies. I am going to try the 4-4-1-4-1 or mix it with some threes to see how I feel. Maybe, I just need more protein and fat. I may do the 4 blocks of p and f but keep the carbs to three. I guess I will have to experiment with it which can be a pain at times. But, I don't want to gain any weight so I have to be careful.

I am super carb sensitive. I just recently noticed that my fat free cottage cheese has 9 grams of carbs which means that I should have been counting it as one carb and haven't been. Because of my sensitivity, I cut my fruit carbs to two when eating it with the cottage cheese but I am still craving carbs after I eat that for lunch even with added nuts for more fat. So, now I have to cut my fruit carb to one and with the cottage cheese being one carb, I may get in the zone with that meal.

I will try the two block snack because I do eat the cottage cheese, fruit and nuts for snack and that one block usually does nothing for me.

What are cognitive vitamins? Are they a brand or??

Being a woman, I really feel that depending on the time of the month and the age we are has a lot to do with if I can get and stay in the zone. I sometimes feel that it is a constant hormone battle. Ladies, out there, if you have any insights to that please post!!

I do apologize for any typos as I am running my business while typing this and I may have missed something. Thanks!

Thanks for taking the time to read my post, Kimberly. Like I mentioned, reading yours helped me, because I was slipping into some grey areas and wondering why I wasn't getting positive results. Going back to the basics cleared it up for me.

I wonder what kind of carbohydrates are you craving?. I mean, we all say, 'I'm craving carbohydrates', but I know exactly what I'm thinking about- another handful of grapes, a chocolate cake or a Chinese bean bun, heated in the oven. You know what I'm talking about? I'm just wondering what you're hankering for.

I've heard something along the lines that when you crave sugar, your body is actually running low on protein. Does anyone have an informed viewpoint on that one?

You know what I'm afraid of? I'm afraid of going to a bakery, filling up a box, and knocking it out in one sitting. So I'm always willing to give myself that extra Zone block, provided I'm not going too far above my daily allowance. When I read your initial post, I thought to myself, she needs to eat more, and eat earlier. No, I'm not a grandmother trying to fatten you. I just know from my own experience that it's better to eat right than to flirt with deprivation, which I've learned can lead to a binge. So if you face that choice between 3 or 4 blocks, I say choose 4. Choose being full. Choose satisfaction. Especially as it is a balanced meal.

The 'cognitive' vitamins I'm trying are offered on this website. They're actually called 'Cognitive Support'. I can't speak with any authority about them at this point, as I've only been taking them for a few weeks. I'm taking them to support my serotonin production. I'm hoping that they keep my mood level. Like anyone in a big city (I live in Los Angeles), I have gotten stressed out, and I wondered if I was facing a deficit in serotonin, which I understand feeds 'pleasure' hormones' to the brain. Hey, if the vitamins don't help, I'll just go back to dark chocolate.

Best of luck.

Ivan Borodin * March 26th 2010 * IvanBorodin.com

I guess you could say that when I crave or carb out as I call it, it is usually for sugar or some type of grainy sweet treat. I would really like to hear from anyone who knows if it is because of me running low on protein. It would explain things a little.

I wonder if I can call someone at Zone to get an answer or Sue, do you know if this might be the case?

You are right about eating the extra block. It is better than going off. I usually don't give in to the cravings, I just drink more water, have a zone snack and try to hold off until it is time to eat again.

I saw those vitamins and thought about trying them myself but I am interested in hearing from others who have tried them to see what kind if any results they are seeing.

Thanks! Best of luck to you as well. Please post again about the vitamins with any results you might be seeing.

I have also read of folks having some success with 1 or 2 tablets of Glucomannan (a fiber) by taking prior to eating.

I have really enjoyed reading this thread. I have been having my own struggles in this area. I completely agree with Ivan. I eat an extra block rather than cheat when I'm doing well. Zone bars cause near instant sugar cravings for me when eaten any time before lunch. I just seem to need the real food first (meaning unprocessed).

Thanks to everyone for all the info.
Cheers
Cleo

Thanks John, I am going to be placing a vitamin order tomorrow so your info. came at the perfect time.

Hi Cleo, the same for me with the Zone bars! I am glad that this thread is helping because I thought that I was the only one having these issues but I find that I am not alone. These forums are great!!

Good thoughts on here!

Ivan, when you say there is no substitute for good food on the zone, I believe you are exactly right on! It is the ONLY way that I have been able to succeed. I have tried all kinds of substitutes, zone bars, shakes, Zonefast food, and nothing works better than good ol' food.

Hi all,

I'm also really happy to see your posts. If you've seen any of my posts describing my struggles, it's always regarding giving in to cravings for sweets at night when I'm tired and my resistance is low. I won't bore you (or possibly trigger cravings) with listing the particular foods I tend towards, but they are right in line with what Ivan described :-) . And when I say "giving in to cravings" -- it starts with something small, but then turns into "I've blown it, so now what else can I eat". I know, NOT where I want to be in terms of my behavior, but it's my reality at the moment. The only thing I can say is that, over the past several months, I'm more in "control" of the episodes -- they're not as frequent, and I'm not eating as much (although it's still a lot). The intervals between binges are enough to undo the weight gain (it's always 3-4 pounds which comes off in about a week), so I'm maintaining my goal weight range. But regardless, the behavior is not one I'm happy with, and I'm not giving up until I get it under control. If I don't, I'm certain it will eventually slip into greater frequency, I won't be able to undo the weight gain between episodes, and my weight will start to climb all the way back to where I started (been there done that ;-) ... ).

I'm still learning about what triggers the cravings, in the hopes of taking actions to counter them before they start. So far, I've found they're definitely correlated to the following:

1. Not enough sleep -- the likelihood of a binge goes WAY up when I get less than 5 hours sleep. I'm a night-owl by nature, so often stay up way past midnight -- those hours after the kids are asleep are such great "me time". But I have to get up for kids/work at 6 am. I just need to be more disciplined about getting to bed at a reasonable hour.

2. Not enough carbs during the day -- I'm so fearful of unfavorable carbs causing cravings (which they often do) that I avoid them completely. Unfortunately, this usually results in my meals not having enough carbs and I wind up getting hungry within 2 hours, which leads to snacking throughout the day. I'm starting to add foods like high-fiber cereal (Fiber One, All-Bran) to my cottage cheese or yogurt, and it's really helping.

3. "Sweet" foods -- even Zone bars give me a mental craving for more sweets. Interestingly, I lost my weight (see signature) on a modified Zone program with a very limited carb list -- all nutrition bars and artificially sweetened products (even sugar-free jello) were off limits. Once sweets (even artificially sweetened) were out of my system, my cravings for them disappeared. Now that I'm at my goal weight, I "can" eat those foods, but as soon as I introduced them back into my diet, the binges started. So, as much as I love sweets, I need to avoid them for now. One day, I hope to be able to eat them in moderation, but I'm not there yet.

4. Making sure to eat after exercise -- although I'm not hungry immediately after exercising, I need to eat something within an hour, otherwise hunger hits me like a ton of bricks later on, and the chances of making unfavorable Zone choices goes way up.

Keep in mind, we're all different, so these may not apply to you, but I thought it might give you some ideas.

Thanks again for all your posts -- I can't tell you how helpful they've been!

Laurie

Thanks for sharing your info Laurie. You're doing a very good job at identifying and addressing your needs. In case you didn't realize, most of the things on your list are basic Zone principles. Once you master them you should see a big difference (enough sleep, eating the appropriate carbohydrate foods in the right amounts for your particular Zone balance needs and eating either a meal or snack after exercise).

Congratulations for maintaining your weight loss for almost a year and a half! You can do this. Wish you all the best! :-)

Hi Sue -- yep, I'm SO stubborn though -- I've unfortunately had to be hit over the head with the principles by repeated trial and error ;-) .

Also to all -- something VERY important I also wanted to mention. The single MOST important thing for me to do after overeating is to FORGIVE and FORGET. I try to look at it objectively, and learn something from the experience (what led up to it, how was I feeling before and during, etc.). Then, I put it behind me, close the door on it, and move on. I do NOT let myself feel guilty (which is hard, but I'm getting much better at it), because when I start getting down on myself, I'm much more likely to overeat. When I'm feeling good about myself, it's MUCH easier to stay on track. So I try to get back to those good feelings as quickly as I can. Making good Zone food choices and exercising gets me back to that good mental place :-).

Laurie

Well, Laurie, I sure am grateful that you decided to share your thoughts with us about giving into temptations. A few of the things you said really resonated with me.

As I've mentioned, I have faced similar binge demons. Very much like yourself, they have occured every few weeks, and I have always been able to rebound from them in about a week's time. And also like you, I don't feel that pattern is truly acceptable. Who knows if we'll one day slip into a downward spiral, and wind up gaining an amount of weight that we won't bounce back from.

I've done a great deal of thinking about this issue, and I have even looked for a 'binge-ers anonymous' program. I've read that binging is a widespread problem. I've watched men of great potential destroy themselves in food and alcohol binges.

I believe we need to close the door to certan 'trigger' foods. Supposedly, we 'should' be able to eat anything in moderation. Experience has taught me that isn't the case. I don't know if I could only have one slice of pizza.

Haven't we already sworn off certain foods? I can't remember the last time I accepted a soft drink or potato chips. Why allow for pastries? Why allow for baked goods? I've made a decision, in light of recent events, to kiss desserts good-bye.

I've traveled through Italy without indulging in a tiramisu. Yet why did I choose to have some a few weeks ago after eleven at night? Because I'd recently hit a nice low weight of 130. My waist was 31 1/4" with 13% bodyfat. So why not indulge? Well, weeks later, and dozens of desserts later, I weigh in at 136 and have a 32 1/4" waist with 14% bodyfat. That's a big jump in a short time.

The progress provides us with a fleeting sense of security. The binge leads to a rude awakening.

I think it's time to put down the fork.

I am swearing off baked treats. Done.

It would be one thing if I hated healthy food. That isn't the case. I've been known to enjoy a giant green apple at a Dodger game, or smuggle fruit into the Staples Center. I enjoy salads and know dozens of ways to prepare them. I know how to find them, also. I had a salad in France that would turn you green with envy.

Desserts are for children. It's time to grow up.

Consider the options. Leave the door a crack open, and find yourself dreaming about butterized chocolate, or close it, and experience the power of mastery.

So today was day one. Wish me luck. I type a good show, but I can use all the cheerleaders I can find.

Ivan, I could not have said it any better. We're two of a kind you and me :-) .

Today is Day 3 for me. My challenge has been the lowfat/low-carb soft-serve ice cream at a chain in my area (like Tasti D Lite, but only 50 calories and 2g carb per 4 oz). It's more of a challenge because my mind says it's "ok" -- although unfavorable, I can easily work it into my daily blocks. However, the sweetness inevitably leads to cravings for more sweets.

So it's Day 3 of sticking to the right (Zone-favorable) foods, in the right balance at the right time. I keep reminding myself that the first few days of creating new behaviors are the hardest. And as we get into the Zone after a few days, it continues to get easier.

I've also increased my exercise a bit, in order to get those endorphins going to keep me positive and on track.

Hope you're doing well today -- keep me/us posted!

---------------------------------------------------

Thanks Sue for the congrats! But I only wish I've kept the weight off for that long :-) . I began my weight-loss in Oct 2008, and reached my goal weight in August 2009. So, although I'm over 1 1/2 years of Zoned eating (for the most part :-P ) , I've been maintaining my weight loss for 8 months. But this is by far the longest I've gone without regaining all the weight. As I've mentioned before, my pattern has been to begin regaining weight almost immediately once I reached my goal. I'm fighting with everything I've got to break free of that pattern once and for all.

I honestly believe the Zone diet is giving me the tools to do that, and the support in this forum is the "glue" that helps me stay (or get back) on track.

Thanks again, and, as always, I appreciate all the information and support you share with us!

Laurie

Oh...that's right...I was thinking you had finished losing it in Oct 2008. (oops!) :-)

More advice...

Try to start changing your focus from weight to health. If you're at a loss as to how to start, one way would be to read TOXIC FAT or THE ANTI-INFLAMMATION ZONE, and keep rereading them from time to time. It will add another layer to your Zone efforts, one that will most likely be impossible to ignore once you have a thorough understanding of the impact of inflammation on your body and your future health. For most people this change in focus won't happen overnight, but it will happen with time. Bottom line, it's really not all about weight.

Great advice, Sue. I ordered 'Toxic Fat' today. Health is a greater issue than weight, no doubt. That's something I need to tell people more often. You see, when I mention that I follow the Zone diet, I often get the response, "Why do you bother with that? You're already thin." Instead of giving them my history or quoting numbers, I think I'm going to talk about health issues.

But of course it's more than a clever excuse. It's also the best reason to choose what you eat responsibly.

Yesterday was the first day of my new fitness campaign. Can you believe that one day of correct choices led to a 2 pound drop? I also lost 3/8" off of my waist. The new numbers are 134, 31 7/8" and 14%. I photocopied my diet journal and am repeating it today. Tofu, oatmeal, chicken, vegetables, fruits, cottage cheese, nuts. All very basic, healthy stuff.

It was hard today, sitting in a restaurant for my book group (we read 'The Curious Incident of the Dog in the Night') and watching them eat. I don't care how well you've planned your meals or your timing, being hit with a wall of savory smells can trigger cravings.

I thought about what I would report here later. Did I want to say that I broke down and ate the wrong thing at the wrong time, or did I want to report a perfectly executed day?

Knowing I would check in solidified my resolve. So thank you for being so supportive. You are helping.

Thanks Ivan. I'm glad to know my info is helping. Your 2 pound loss in 1 day is most likely the loss of retained fluid, which would show your meals are successfully lowering your insulin. Good job! The longer you stay solidly in the Zone and the farther you get into the transition to thinking in terms of health benefits, the easier it will be to dine in a restaurant without wanting to throw in the towel and indulge in unfavorable carbohydrates and fats.


You can probably imagine I've been where you are in my 15 years in the Zone, and I can in all truth say it's no biggie for me anymore. I ate in restaurants last week 3 days in a row, all special occasions with friends, and I had absolutely no desire to eat the foods the others with me chose to order. Granted, I do come from my own set of circumstances (I'm a cancer survivor, I used to be 100 pounds heavier, and I have a strong Alzheimer's family history) which make health of the utmost importance to me, but is it much more than that. Knowing the damage some foods do to a body and having experienced how I feel after eating them is a huge turn off. I urge you and everyone reading this to make it your priority to place health first and foremost.


What many people fail to recognize (not you per se) is that making health the number one priority is not losing sight of maintaining an optimal body fat % because the two go hand in hand. Part of achieving optimal health is maintaining (or increasing) your LBM and keeping your body fat at an ideal place. Whatever initial mindset it takes for a person to stick with a healthy diet and lifestyle so be it, but I believe one's ultimate goal should be to answer to no one and be true to oneself by giving your body the best shot you can at keeping it healthy. It's the only one you'll ever have.

Have a great day!

Sue, before I thank you for your encouragement, let me first congratulate you. I took a few minutes and followed your photo link. What an amazing transformation you've had. I am very impressed with your accomplishments.

Yesterday was the second day of my new leaf, and it led to .6 lb drop in weight, and a 1/8" in waistline, down to 133.8, 31 3/4" and 14%. Those first two days I had only eleven points each day, forcing improvements with some cardio and weightlifting as well.

Today I ate more reasonably and will round out at 15 points, closer to the higher end of my protein prescription (which would range from 10-16 points, depending on my activity level.)

My thinking behind the first two days, which I'm aware of were too low in protein, was that I needed to bring my weight back to an acceptable level. I know it was mostly fluids (although I'm drinking water constantly), but I pushed it a bit, just to get the weight loss starting. Now I'll probably stay at 14-16 points for a while, depending on how long a day I have.

So on Saturday I weighed in at 136.4 with a 32 1/4" waist, and it's Monday and my measurements are 133.8 and 31 3/4". I know the quick drop is, like you said, retained fluid, but I'm pleased with it anyway. You know why? Because if I hadn't committed myself to the Zone, and pushed it enough to see results, I might have weighed in at 138 today, with a 32 5/8" waist. And next week I could be topping 140 again. For me, the 3 pounds of fluids are symbolic, signaling a move in the right direction.

By the way, would you like to know a trick I use to stay on track?

I reward myself with three non-diet related items or activities. So if I followed the Zone guidelines for today, tomorrow I give myself permission to order a book online, to clean out an old drawer, and to spend an hour reviewing my Italian (those are just examples.) It's childlike, but when facing down a pumpkin pie, you have to fight dirty.

Thank you Ivan.


Some tips, eating less than one's protein requirement will work against Zone efforts in the long run. It's important to eat your full protein requirement each day. For instance, if your requirement 15 blocks daily (a little over 100 grams protein), you should eat those 15 blocks every day, even on the days when you exercise less. Last of all, try not to get too caught up in the scale.

You're on the right track. Have a great week!

Morning All-
welcome to the "zone".
Question? if i'm not in the Zone should i go by the book or my body? i should be eating a 3 1/2 block.i'm not in the middle of the zone. today i went down 1 block of carbs. is that the right thing to do? i feel alittle better.i've had such a difficult time finding the right combination for ME.
the immflamation is gone.now i need to work on the weight lose.
Tammy

Tammy, you'd judge how to adjust according to your hunger and other symptoms. I'll be happy to help if you have more questions about it. If you are getting hungry and feeling unfocused at 4 hours after meals (aka hypoglycemic symptoms) then dropping 1 carbohydrate block from each meal is appropriate. Here's a chart that explains: http://www.drsears.com/portals/6/Do...lchart.pdf

Sue, thank you for that chart. It's very helpful. I have a question, please. Yesterday I ate a meal of all zone favorable foods, very lean ham, bell peppers, egg whites, a little mayo (no sugar added from TJ's), broccolli and cauliflower combined to make one block, black beans for 1 block. I mix it all together (except the bells) and I stuff the bells. Normally I do this without the broccoli and cauliflower, just beans and it is wonderful! But yesterday I had some left-overs so I added them in. A total of 3blocks. I was tired within 20mins and then again at 1.5hrs later I had to stop and rest for a while. I am guessing too many carbs?

Thank you
Cleo

Hi Cleo,

It would take longer than 20 minutes to feel results of a balanced Zone meal. Symptoms 1 1/2 hours later could be related to one's previous meal. Without knowing whether you had hunger at 1 1/2 hours, and without knowing how much ham, egg white and mayo you ate, my best guess about your meal is that you probably didn't add enough fat (very lean ham and egg whites would reguire adding extra monounsaturated fat).

How long after you eat a zone meal do you know you are in the zone and aren't worried about wanting more? I continue to struggle with the veggie carbs but will continue to tweak it and hopefully have a full day of being in the zone completely. I have never had a complete in the zone day and sure would like to be there! I have basically taken all fruits out of my day except for the 1 blk of blueberries with my cottage cheese. I use the cottage cheese for 1 carb blk and yesterday I didn't add half an apple and was hungry after two hours. Today, I am going to add the half of apple and see how I feel. I usually eat either 15 or 18 almonds for the fat.

My husband made cole slaw, with pineappe and diced apple. I know that pineapple is an unfavorable carb but there wasn't that much in there. There was hardly any mayo either. So, my question is how do I figure out carb and fat blocks for it since it did have a bit of low fat mayo? Any suggestions?



I am really enjoying all the posts to the forum. I try to read it first thing in the moring before my day gets busy. You all keep me going! Thanks!

Hi Kimberly:




"How long after you eat a zone meal do you know you are in the zone...."

A 3 or 4 block Zone meal should prevent hunger for 4 to 6 hours.




"I use the cottage cheese for 1 carb blk and yesterday"

Plain cottage cheese usually doesn't contain enough carbohydrate to count. If yours has a significant amount of carbohydrate I'd suggest purchasing a different brand with less carbohydrate. For example, the low fat cottage cheese in my fridge right now (Cabot) contains only 2 grams of carbohydrate for every 7 grams of protein.



"My husband made cole slaw...my question is how do I figure out carb and fat blocks for it since it did have a bit of low fat mayo?

Since it is homemade, you'd pay attention to the amount of carbohydrate and fat in each ingredient in the cole slaw and then use the gram method to determine how much fat and carbohydrate are in your portion size.



When people have had difficulty getting into the Zone, Barry Sears has recommended they start over from square one, by reading their Zone book again, restarting with equally balanced blocks and then taking it from there according to the basic Zone principles and adjustments.

I'll be happy to help if you have questions. Good luck!

sue-
how do i get to that web site?thru this site of thru the internet alone?
eating a straight 3 1/2 block was not making me feel right. i was hungry within 2 hrs. that is why i dropped a carb. after looking at the chart in the book.i thought i needed to give it a try.
Tammy

Tammy, the page I gave you the address for earlier in this thread is found on Barry Sears' other site, drsears.com

That page displays the same flow chart that appears in the book MASTERING THE ZONE.

Cleo, may I perform a breakdown on the meal in question?

Ham, egg whites - okay, there's the protein

Mayo - okay, there's the fat.

Bell peppers, brocolli, cauliflower - yeah, I know they're supposed to count as carbs, but let's face it, their high fiber content basically erases them.

black beans - okay, there's some carbohydrates, but how many?

I think your meal is actually low carbohydrate. That may be working for you normally, but when you threw in more brocolli and cauliflower, you may have slowed down the entry of the meal's nutrients. Remember, most vegetables are high fiber. And what is fiber? Stuff the body can't digest.

Don't get me wrong. Fiber is awesome. It's an effective tool to control insulin. It balances our meals. It helps us stay in the Zone. But when I deal with high fiber vegetables such as brocollli, I don't even bother counting it.

I'd suggest throwing in a spoonful of brown rice, or have a piece of fruit on the side. Grapefruit makes an excellent breakfast choice. (By the way, what's this I'm hearing about Pineapple being high glycemic? Really?)

Now Kimberly, (and Sue, please weigh in on this) I think you're not eating enough. I mean, where are you getting your carbs from? I know you mentioned that you're carb-sensitive, but does that apply to grapes, pears, peaches, tomatoes, celery, spinach, mushrooms and other fruits and vegetables?

Dr. Sears says something along the lines of "if you're limiting your carbohydrates to fruits and vegetables, you'll actually have a difficult time overconsuming, because they are high volume foods."

Let's start pounding down the salad. When in doubt, have an extra orange. Am I off-base here?

Of course there are limits. But I doubt anybody ever gained weight from too many bell peppers. You should walk away from the table full. And by full, I mean with a bellyful of yellow, red, orange and green.

And Kimberly, may I point out a mistake that I have made countless times, and I think you're falling into? Don't count most foods as more than one type of block. In other words, cottage cheese is protein. Vegetables are carbs. Avocado is fat. You get the idea. Like Dr. Sears says, you aren't going to find many naturally occuring Zone foods, and if you start trying to analyze each food, you're not only going to need a calculator, but you're also going to short-change yourself.

I made the same mistake at breakfast for over a year. I was counting the protein in my oatmeal towards a block. I was counting the fat in the lowfat milk as a block. I wound up with a very small breakfast.

Okay, I'm done with dishing advice. Now I need some encouragement here.

So yesterday was day three of my new crusade. No more sweets. Solid dietary choices.

I ate a reasonable number of blocks yesterday (15) and I weighed in about the same as yesterday 134, 31 3/4" and 14%. Today I'm on track to finish at 16 blocks, the top end of my prescription (I pumped iron and played ball today - but yes, Sue, I'm going to stick with my prescription even on less active days, thank you.)

Here's where I could use your help.

My mother called from South Carolina. She shipped me a boxful of baked goods. I won't even describe them, but they are unbelievable. They haven't arrived yet.

My parents are not Zone followers. They actually feel I am overconcerned with diet. They have expressed to me that they feel I am 'anorexic'. During our recent travels in the Orient and in Europe, I kept track of my measurements and carried a food journal (I actually lost weight in Paris!)

I don't agree with their assessment. I'm feeling so much better at 14% bodyfat than I ever felt at 24%. The last few years, I've been at 19%. It's only been six months that I'm in this kind of shape. I'd like to bring it down further, to 9%. I'm in no particular hurry. That's just my goal.

For this reason I've sworn off pastries and baked goods. Never mind the fear of succumbing to a binge. I devoured a box of Armenian pastries on the 21st of the month. Laurie was brave enough to discuss her episodes, which encouraged me to come forward with my own. I find so few people talking about their troubles with overeating. Perhaps it's considered a stigma. Perhaps because our culture (and by that culture, I mean 'Earth culture', because it's everywhere) really connects feasting with celebration, anybody who talks about limiting portions faces criticism. Especially if they're not overweight.

I think my parents mean well. In fact, I courted these pastries. I actually wrote to my mom and asked her to send them. So I'm not blaming them. It's just that I've come to learn that one serving of a double chocolate brownie only leads to another, and then another...

My plan is to thank my mom for the gift, then give it away to my neighbors.

Any objections?

A guy like me, who absolutely loves fruit and vegetables, has no cause for eating baked goods. Why eat processed sugar and baked fat, when I am already happy being green?

"Now Kimberly, (and Sue, please weigh in on this) I think you're not eating enough."

The meal looks fine, other than the fat comment I made.





"Sue, I'm going to stick with my prescription even on less active days, thank you.)"

You're welcome and that's good.





"My plan is to thank my mom for the gift, then give it away to my neighbors"

Excellent plan.

Ivan

give away the treats. Your friends will love you.

As for my meal I had 1/4c beans because that equals 1 block of carbs. Following the blocks charty two bell peppers were 1 block and my roasted broccoli and cauliflower were one C block. Normally when I have that meal (it's a favorite) I have 1/2c beans for 2 C blocks (minus the broccoli and cauliflower. ). That way the meal is wonderful.

I had zoned bean and meat chili the other night and it was great.

You want to hear about a binge? Yesterday after a new lunch about 2.5hrs later I was feeling great but saw some sweetened Children's cereal. I haven't had that in about 5yrs or more. Easily. Yesterday fully aware of what I was doing I ate two bowls not big but still. So I had a protein chaser of four blocks and made my next meal small and back in the zone. I ended up actually in the zone better than on my bad perfectly measured veggies carb meal discussed eariler. And this type of carbs often holdeuch better than all veggies now that you mention it. That's why I keep going back to grains and other lower density carbs. Though 95% not sugary carbs.

When I very first started back on the zone after 10yrs leave of absence. I knew my body needed denser carbs and was concerned about it. Now that I've been reminded in this thread and others where I've been talking often with Sue I've been having beans as my denser carbs.

Sue, my entire meal was a perfect three blocks. I'm sorry I thought I mentioned that and that would tell you how much protein I ate. Two egg whites 2oz meat. 2 bell peppers. 1/4c beans. 1.5 c +2. c broccoli and cauliflower. I am really puzzled by this meal. I'm starting to think Ivan is right. Too low in carbs.

Would you please chime in on this also ? Having lived two years on the zine and successfully traveled for 6 weeks etc doing the eyeball method during that time and lost 1lb while gone even while at perfect weight I know I can do this.

Cheers
Cleo

Hi Kimberly,

Just to recoupe... a block is 9C(after the fiber is subtracted)/7P/3F, use these numbers from the nutrition labels of processed foods. There is a "Food Block Guide" at...
http://www.drsears.com/ArticlePrevi...fault.aspx ...(copy & past URL)that may help, everything is listed in 1block incraments in it's macronutrient group. Make a copy and stick it on your fridge, pretty soon you'll memorize your favorites. In your case you can write right on it whick carbs to avoid. Good Luck

Ivan, my mouth is watering just thinking about those baked treats from your mom!! It will be hard to pass them over but good for you for doing that. I can't say that I wouldn't freeze one for a special day or at least eat one. You are good!!

I see what you are saying about the veggies and fiber but I am not sure how to fix that? Do I research and find veggies that aren't high in fiber to add with say the broccoli?

You say to add an orange. What if I feel hungry after 1/2 hr? Do I add that at that point and won't it be off balance if I don't add protein and fat? That is where I am having a problem. If I am hungry after an hour or so, do I make a complete zone snack and if so, won't I be eating too much? If I do have a comp;ete snack. I am usually still resdy to eat my next meal in the four hour time frame even if my snack was eaten two hours ago.

Dr. Sears says something along the lines of "if you're limiting your carbohydrates to fruits and vegetables, you'll actually have a difficult time overconsuming, because they are high volume foods."

Ivan, can you elaborate on this or what does that mean exactly? My brain isn't functioning yet today. Does it mean that we will have a hard time getting in the zone because we have to eat so much (quantity) that we won't or don't?

I have to say, that the days I eat a superzone bagel with peanut butter and two egg whites, I am fuller longer but not the full 4 hours but still longer than any other meal I eat.

I seem to be sensitive to grapes and mushrooms or maybe I just don't eat enough carbs with some of my meals. I don't know. I do know that I can eat cups full of veggies from the zone diet with my protein and fat and still feel hungry or I should say I want some type of carb. I must be missing something.

I usually don't count one food for more than one block but I was trying to figure out why I can't get in the zone with the simple meal of fat free cottage cheese, berries or apples,and extra nuts to compensate for the fat free cottage cheese.

I am keeping track of the focused and unfocused hunger but it gets frustrating.

Cleo, I know what you are talking about when you mentioned eating the cereal and feeling full longer. I have gone out to breakfast and eaten a big breakfast with eggs, bacon and pancakes. Most times, that meal will hold me for hours and hours. I don't measure and I am in the zone. Why, I don't know.

Hi kimberly,

Some people do best with a little bit of medium density or higher density carbohydrate added to their meals. I'm very carbohydrate sensitive, yet I do best with a little moderate density favorable carbohydrate added to my classic Zone meals that conain mostly all low density favorable carbohydrate (plus I reduce the total amount of carbohydrate in the meals). Also, I can't stay in the Zone when most or all of my carbohydrate is from fruit (I get hungry, weak and spacey in a scary kind of way by an hour so after eating). The exception to this is berries which work fine for me (blueberries strawberries, raspberries and blackberries). You might find some more ideas for carbohydrate combinations that could work better for you by looking at my classic Zone meal photo album (the food photo in my signature here is a link to the album).

Hi Sue,

I have been staying away from the higer density carbs so I will have to add some. The list shows low and high density carbs. Where do I find the medium density carb list? Adding some higher density carbs might just be what I need..who knows! Thanks!

Hi kimberly,

You can basically use the block volumes on the Zone food block carbohydrate list to determine carbohydrate density. The lower the volume of food per block the higher the density. Some medium density favorable carbohydrates are lentils, hummus, and black beans. Steel cut oats would be the highest density favorabe carbohydrate.

Hi all -- just a quick touch-base, since I'm overwhelmed with work this week. I've just wrapped up Day 6 without a binge. I had been overeating every 3-4 days, so this is major. I've been eating more at meals -- making sure to have 3 full blocks. I had been eating 2-block meals so I'd have blocks left for more frequent snacks. Turns out, that caused me to be hungry and thinking about food all day long. Larger meals keep me satisfied for the full 4-5 hours, and I'm not nearly as preoccupied with food between meals/snacks. Less preoccupied with food leads to me being more productive and involved with other things in my life, which leads to less preoccupation with food, etc. So it's a good cycle to be in.

Also, I'm finding that adding a bit of higher-glycemic carbs at each meal is helping me stay satisfied longer, and is giving me much more energy.

I think these two changes are keeping the cravings and binges at bay.

I did give in last night and had some of that low-calorie/low-carb soft-serve I like so much. In all honesty, it wasn't worth it (never EVER thought I'd say that!) As I was eating it, and afterwards, I was so stressed about "is this going to throw me out of the Zone?" and "is this going to cause cravings or a binge later on?" that the stress completely out-weighed the pleasure. And I've been feeling SO good eating Zone-favorably that I'm just not interested in taking any chances with messing that up.

I'll post more when I can, but wanted to let you know I'm here and reading your posts, although I'm not able to post as much as I would like :-) .

Laurie

I remember when Oscar De La Hoya lost to Manny Pacquiao. I read an article afterwards where someone in De La Hoya's camp was talking about his diet. Oscar had lost too much weight. He had to lose weight to fight Pacquiao, who's naturally lighter than him. But Oscar hadn't put on any weight between the weigh-in and the actual fight. If I remember correctly, he actually came in lighter. The article spoke about how Oscar had tried a new diet, one consisting of ostrich meat, and Oscar was saying that he felt wonderful. Someone in Oscar's camp blamed Oscar's defeat on the radical change in his diet. This source claimed that you can't expect the body to accept foods that are so different from what you ate as a child, not without there being a price.

When I hear about people struggling with the different types of carbohydrate sources, I think about Oscar's ostrich meat diet. I remember that my first year or two in the Zone, when I tried to eat only favorable carbs (green vegetables, low-glycemic fruits.) I had some hunger issues.

My mother, who is diabetic, still enjoys regular pasta from time-to-time. It goes against all conventional wisdom. But she's pricked her finger and showed me the blood sugar levels following her bowls of goulash. She said, 'Hey, that's what I grew up eating. How am I going to change?"

Obviously, she doesn't do this every night. And she's cut out almost all alcohol and most sweets. And if something she eat really spikes her blood sugar, she's quick to eliminate it from her diet.

When I explained the Zone to her, she suggested to me that I needed to add back in some 'non-favorable' carbs. "Not alot," she said, "like a quarter of your meal. So have that salad, but then have a little rice, or a small potato, or a little bread."

It sounds an awful lot like what Dr. Sears said about limiting unfavorable carbohydrates to 25% of a meal, doesn't it?

So I'm really not surprised that Cleo's bowl of cereal (or two) or Kimberly's Zone bagel provided a fix that was unattainable on just fruits and vegetables. Or that Laurie's addition of 'high-glycemic' carbs helps her stay on track. Or that Sue's diet works best with a mixed of different density carbohydrates.

One thing I will say, and long-timers please share your opinion on this, is that the body gets used to favorable carbs after a while. I used to have serious gas after so much brocolli, and apples used to flush out my system. Onions used to kill me. Not anymore. After four years in the Zone, I'm digesting greens much easier.

Now, please let me update you on my dietary crusade.

The package from Mom arrived today. I was touched by the large, carefully packed box. I called my folks, and while on the line, sampled a small piece of each of the items. If you weighed them, I had maybe 4 ounces worth. Once off the phone, I tried to 'balance' it with a half-cup of cottage cheese.

Then I put the box in the back of my fridge and went on with my day.

I'm going to see how this 'moderation' thing plays out. Let's see if I can have a small portion every couple of days. That's the plan.

Remember, I'm worried about triggering a binge. I have previously (and publicly) sworn off all desserts. Now I allowed a small portion back in. What do you think? Am I avoiding a De La Hoya, or am I playing with fire?

Speaking of cheating... Kimberly, I had a 4pt breakfast at 8. The package came at 10:30. Let's be generous and call my snack a two pointer, okay? Well, I had a 4pt lunch at 1:15pm. So to answer your question about 'cheating'- when I break proper spacing, I try to balance it with protein, then get back in the Zone on the next meal. Today I had to eat at 1:15 (for work reasons), but if I hadn't, maybe I would have waited another hour. Either way, like Dr. Sears says, you're only one meal away from getting back in the Zone.

By the way, thank all of you for your encouragement. I look forward to hearing your responses, corrections, opinions, questions and suggestions.

I, myself, was raised Italian spending a lot of time with my grandmother.
And pasta was not as common as some might think, but still often enough.
And I really, really like (liked) bread, lots of it.
So, five years Zoning, how do (did) I do it?
.
The Zone mostly keeps the hunger away.
And occasionally, when pasta is available, limiting myself to 1/4 cup (nothing) was very difficult, but I disciplined myself to do so.
.
Then I found Dreamfield's Pasta! 4oz uncooked/8 oz cooked is only 1 block! I can now have plenty of pasta and keep it to 1/4 unfavorable carbs. And we only have it about once every two weeks.
.
Keeping bread out is simple, we just don't buy any. Occassionally, when we go out to a restaurant to eat, we might share a thick slice ... oh so good ... discipline! I still find it tough at times, so I do indulge, sensibly, once in a great while. And I am good to go for a while.
.
Ivan, I think that allowing yourself a little bit of treats and adding protein is a good plan. However, I also do know that some folks are prone to binges. If my wife gets a taste for sweets either chocolate or esp. ice cream. She has trouble stopping herself, esp with ice cream. So she starts by avoiding the initial temptation to buy it.
.
Here's hoping you can enjoy your mom's great treats and still have the discipline to enjoy them without binging.
.
Blessings, my friend.

John and Ivan, you've really hit upon the crux of the issue for me. Can I allow myself a small, balanced portion of an unfavorable treat every once in a while? Unfortunately, the answer is no -- or, more optimistically, "not yet". My goal is to be able to handle sweets (which is what I consider a "treat") in small amounts. However, small amounts have consistently led to binges. I can't tell you how much I wish that wasn't the case for me, but it has been for many, many years -- in fact, as long as I can remember, since childhood.

It's going to take a lot of work to change that behavior, but I believe it's possible. I've heard that there are programs that teach how to handle trigger foods (i.e., without complete abstinence). I'm curious about this type of program, but haven't done the research yet.

Ivan, let me know how you're doing with the small portions of your Mom's treats. I have had rare success, but I haven't yet identified the pattern of when it works and when it doesn't.

This being said, there are other unfavorable carbs that are not triggers for overeating, and actually work better for me (in small amounts) in terms of satiety. I consider these my "safe" unfavorables, and they include high fiber cereal (Fiber One) and low-carb wraps (also high fiber). If I incorporate these into my meal, I can finally go the full 4-5 hours between hunger.

Thanks again to all for your honesty and support. These forums are so full of great information, but the greatest value is when you share your personal challenges, and your experiences in what is working and not working for you. You just can't get that diversity of experience and perspective from books.

Laurie

morning all-
sue,or anyone for that matter.
i'm a 3 1/2 block.eating lotz of veggies.fruit for breakfast only.i'm not hungry within 4 or 4 1/2 hrs.,but i dont feel the zone.any comments on this?
tammy
i'm with in reach i know it

Laurie
With all your struggles may I ask how you did so well losing weight? You look awesome in your picture. What got the weight loss started and what kept it going? It sort if sounds like losing weight wasn't your difficulty it is this new idea of maintenance.
Cheers
Cleo

Hi Cleo -- great questions -- and thanks for the compliment!

In October 2008, at 250 pounds, I joined the MediZone program here in Tampa. It's a physician-supervised program that's essentially the Zone, but with a much more restricted carb list (basically the lowest-glycemic carbs). I had been trying and failing at "diets" my whole life, and knew that the only time I had success (although short-lived) was when I had external accountability (i.e., weekly weigh-ins with someone other than myself). I reached my goal weight of 140 (the top of my recommended weight range) in June 2009. Since I have a very small frame, I'm better proportioned in the middle of my recommended weight range (around 125), which I reached in August 2009.

On the MediZone program, once we reach our goal weight, we transition to the Zone program by gradually adding in different types of carbs, and then we maintain our weight-loss by following the Zone. My struggles began when I reached my "goal". This is a repeated issue for me -- I've lost this much weight twice before, but have always immediately regained it. Although I continue my MediZone weigh-ins, they're only monthly now. Unfortunately, when I'm at that pivotal point before overeating, I have this little voice in the back of my head saying "go ahead, you have a month before your next weigh-in". Also, now that I'm "thin", that little voice also says "go ahead -- you can have that now". So, it's a mental thing with me. The truth is, losing weight has always been easier for me than maintaining it. When I have a goal, a path to get there, and someone checking on me along the way, it's very easy for me to stay on track. It's when that journey is "over" that the struggles begin. But the journey is never really "over" (which is a good thing, because I love the way I feel on the Zone). AND as long as I shift my goal-setting to things other than weight (such as body fat %, feeling good mentally and physically, etc.), I'm sure I can get back (and stay) on the right track. It's just a learning process at this point.

The MediZone program also supplements with weekly B-6/B-12 (along with other nutrients) injections, and a prescription appetite suppressant. I was very conflicted about that part of the program, but at 250 pounds, I made the decision that the health risks of being so overweight outweighed (lol -- no pun intended) my concerns with the Rx and supplements. However, I also knew that I would be losing weight without getting at the root of my issues with food and eating. But as my mental and physical health were deteriorating, I made the choice to do something, even though it would be just "treating the symptom", and then deal with the underlying issues along the way. In ALL honesty -- I know the appetite suppressant helped me stay on track, but the energy and positive state of mind I'm in when I'm eating well and in the Zone feels just as powerful. In other words, I honestly believe that I would have been just as successful on the Zone program without the Rx. In fact, many MediZone clients opt out of the Rx. I believe the proof of this is that after I transitioned off of the Rx (when I reached 140) I continued to lose weight at the same pace. I only started struggling when I reached my goal weight of 125, and was giving myself "permission" to give in to temptations.

Hope this makes sense -- please let me know if you have any questions, I'm happy to answer them!

Laurie

Tammy, do you mean you eat 3 1/2 blocks P, 3 1/2 C and 3 1/2 F?

How is your energy level?

Since you still have excess stored fat, have you continued to lose it little by little?

Make sure to drink plenty of water (at least the number of ounces to equal half your weight), get enough sleep, and take your fish oil and polyphenols.

yes,3 1/2 of each.energy level is walking 1/2 hr a day. lotz of water. so much my eye's are floating. not any weight has come off.i feel bigger at times,and like i've lost alot at other times.do i need more time to really make a difference?
Tammy

Hi Tammy,

Thanks for the info. Sorry if my wording was confusing. I meant to ask if you still feel like you have plenty of energy.

Ok, to make sure I'm understanding correctly, you haven't lost any more weight since our discussions in this thread a week or two ago and you don't feel like you're in the Zone, and your hunger problem has resolved (that part's good!). You might just need a little more time, or you may need to try a couple tricks to break your plateau. The classic plateau breaking adjustment is to switch to veggies for your all carbohydrate blocks. In addition to that the next step would be drop 1 carbohydrate block from each meal. These things usually restart fat loss within a short time (usually a matter of days), and then you can gradually add back other carbohydrates to see how much and which ones you are able to tolerate and still stay in the Zone.

Just off the top of my head some other causes for your plateau and "unzoney" feeling could be medications you take (though less likely if you had been taking them while you were losing the weight), new medications or changes in dosage of existing medications (some medications interfere with the Zone and stored fat loss). There's also always the possibility of underactive thyroid interfering with your ability to lose weight.

You might want to call the Zone Labs phone representatives about your situation to see what they would recommend.

Laurie and Ivan, I love sweets and feel that I am addicted to sugar. With that said, I do eat one dark chocolate everyday. If I eat anything out of the Zone, I designate one day that I can eat things that aren't all zone friendly. This seems to work for me. I know that I have that one day and I stay focused until that day comes. For the most part, this plan works for me. If you are prone to binging, it might not work for you. I just thought I would share.

I would like to not want/crave sweet treats/carbs at all but so far not even the Zone can keep me from craving or wanting them. I am probably not truly in the Zone when I do crave. No matter what I eat, Zone or not, immediately after I eat, I want something sweet. I wish I could have the success that Sue and others are having but I am not. So, I keep tryiing everyday and take it one day at a time.

Happy Easter to all and God Bless!

Hi Kimberly,

I just came across this article and thought it fitting...

http://www.zonediet.com/Community/S...chies.aspx ...worth a try any way.

Hi Kimberly -- thanks for sharing -- turns out I'm having 1-2 days a week of eating out of the Zone, even though I'm not planning it in advance. Maybe I need to become comfortable with the idea -- if I plan eating out of the Zone one day (or one meal/snack), I may eat less of the unfavorable foods because I know there will be another opportunity next week. Also, one day (or meal/snack) per week is better than the 2 days that I've been having unplanned. More importantly, it removes the "I've blown it" mindset which is what turns a small amount of unfavorable food into a binge.

Tech -- that article is a great one, thanks! I read it when it came out (thanks to Sue for pointing it out at the time), and tried eating more earlier in the day. Turns out, I discovered that was key for me to reducing the likelihood of binging later at night. I had always been afraid to eat too much earlier in the day, subconsciously thinking "what if I get hungry later, and I'm all out of blocks?" Well, it turns out, eating more earlier in the day keeps me satisfied, less preoccupied with food, and not hungry later in the day. Overall, it's much easier to stay within my blocks for the day if I eat more earlier on.

Laurie

First off, John, thank you for your encouragement. I was also hoping that I could enjoy Mom's baking in moderation.

For the first two days, I did great. Today, however, I had an episode.

I must have eaten four or five servings. I balanced them with a cottage cheese for a while, but when it went past 4 blocks, I gave up keeping score and just ate until I was feeling full. Which was the only good news. Previous binges have stopped only with the supply being completely consumed. This time around, I left a whole boxful.

It was before noon, and I went for a long walk on my break, and I'll lift weights tonight. I'll burn a lot of what I ate, I'm sure. But I was disappointed with myself.

I felt like I needed that extra energy to get things done today. Who knows, maybe I did. But I'm not looking forward to taking my measurements tomorrow.

Sigh.

I hope I haven't let anyone down. I was really gung-ho about completely eliminating snacks like these from my diet. Then the 'opportunity' came to enjoy them in moderation. I think I may have been fooling myself.

Later today I finally gave some away. I'm going to a party tomorrow, where I plan on bringing some of the baked goods. I'm sure they will be a hit. But no, I won't tell the other partiers the backstory. They just wouldn't understand. Not like you do.

Ivan, you have absolutely NOT let anyone down, and I for one am thankful that you're here and you're honest.

I had an extremely stressful deadline today, and unfortunately turned to food for comfort and distraction. I'm disappointed in myself, but I know I will pick myself up and move forward.

Ivan, it will just be a matter of time before we're both back on track and feeling good again.

And be proud of your success in stopping sooner than you may have in the past. That's not a small thing -- it's something to be very proud of.

Laurie

Ivan, as Laurie said you didn't let anyone down. We appreciate your honesty and I think a lot of us can relate to what your going through. She was right about being proud that you stopped when you did.

Your measurments may be different or they may not be. But. if they are, it is only fluid retention because you know that you didn't gain weight and inches after one day. I am laughing as I tell you this because the scale usually adds a pound or two the day after I eat non-zone meals. I get mad at the scale but by the end of the week, I lose the fluid and I am back to where I was. So, don't sweat it.

Lately, I won't weigh or measure myself after I have that one day. I usualy wait until the end of the week so that I don't beat myself up over it.

I wrote another post about how I have one day that I do eat off the Zone. If I were you, I would take yesterday as that day and move on. Try to stay focused for the week and then if you want to have another treat say on next Sunday, then have it. I find for me that right now and for my whole life, I can't completely give it up so I save it for that one day.


Enjoy the day!

Hey everyone! Eating a high carb meal once once in a while is one of Barry Sears' tips too. :-) I think it's even mentioned in Zone books. He had suggested doing it once a month just to reinforce how bad it makes you feel. I don't do it, because when I tried it I felt way beyond bad...but that's just me.

Happy Easter everyone! :-)

After the terrible binge I had the other day, I took a few actions. I wanted to set things going in the right direction.

When I attended a party on Saturday, I brought some tupperware full of my Mom's treats. People there were very happy to hear that the brownies and scones had been shipped all the way from South Carolina. They were a big hit.

On March 15th, before I had those epic binges, I weighed 132.6, had a 31 1/2" waist, and 13% bodyfat. I wrote those numbers on some tupperware, put the remaining treats inside, and stuck it in the freezer.

I had gone up to 137.6, had a 32 3/8" waist, and 14% bodyfat. When I get back to the March 15th numbers, I'll thaw the frozen desserts. I'll give moderation another try. Or I may share them with friends. We'll see.

In the meantime, I'll eat balanced Zone meals. Favorable carbohydrates only. I realize now my diet was probably also a bit high in fruit (I've been pushing apples on everyone, haven't I?) so I'm leaning toward more vegetables for the time being. Sue's short post about 'classic plateau breaking adjustment's on April 2nd really struck a chord in me.

I've already returned to 135.8 and 32" (yeah, I know the quick change was fluid retention, but it feels nice to not be so bloated) and am back on track.

I feel very fortunate to have found such a supportive group of friends. I read your posts several times. You make me feel good about making the right choices.

Hi guys!

This thread is amazing, it´s so good for a newbee to read all this very valuable information about how to get to and staying in the zone, thanks!

I have just started (first week) on the diet and I am having a few beginners problems. First problem is that I am so hungry for sweets when I´m on this diet! I´m normally not hungry for sweets and it´s a challenge for my willpower. I´ve had one non-zone meal this week and after this I did not have this sweet hunger. Does anyone know how to beat this?

I also have a problem with being hungry almost immediately after a meal (this might just be the sweet-hunger thing) and staying hungry until the next meal. I´ve been trying to add a carb block to the meals which takes some of the hunger off, but it´s still there. Except for that I am feeling great and it´s getting better every day! That is: great except for the first days when I had _serious_ caffeine withdrawal symptoms, four double espresso a day to zero is rough!

I have been following the meals from "a week in the zone" book and just adding another 3 block meal to the typical woman. I did this to adjust since my protein requirements should be about 12 blocks a day. My LBM is 115 lbs, my fat % 18 and I work out five times a week with 1h+ runs (short intervals, long intervals, long runs), from the book "the zone" this was rated as active, even though I see that some of you crazy people are a lot more active than I am..

I am also hungry less than four hours after a meal (more like two), but that might have to do with the fact that I´m used to eating 4 -5 small meals a day. I have arranged my zone meals to fit this since I can´t eat a full four block meal (just too much food) and instead I´m eating 3 bock meals four times a day. I thought this would be ok, but the four hour rule just does not work for me.

Thanks again for the many valuable advices in this thread! If any of you has an advice on how to beat the sugar hungar I´d be really happy to hear from you!

Thanks
Johanne

Hi Johanne,

Give it it a little more time.

Try eating 3 3-block meals and 3-1 block snacks (morning snack, afternoon snack and evening snack).

Your hunger is more likely to be a direct result of your meal balance and the amount and types of carbohydrate foods you are eating. Try different combinations of the various favorable veggies and fruits and you may find some work better than others for you. Keeping a food diary is a very helpful for adjusting meals and snacks to prevent hunger. Also use the Hormonal Adjustment Diagnostic Chart found here to adjust your meals to eliminate the hunger: http://www.drsears.com/Resources/ta...fault.aspx

Other things that will help eliminate hunger are adding a little extra fat monounsaturated fat to meals. It slows the entry of the carbohydrates into blood stream, ultimately keeping insulin levels lower, and a little is not enough to cause weight gain.

Once you are in consistently Zone for a little while you will lose your cravings.

Good luck!

Hi Sue!


Thank you very much for the swift reply, I really appreciate it! I found it very helpful to add a little fat, that made my hunger go down a bit (found out that I actually like peanut butter, which is not to normal for a European).

I must admit that I still have big problems getting to and staying in the zone. I have been consistent on it for ten days now (three none-zone meals, one on the first day, the second a week ago and third two days ago), and I feel tired and fatiuged all the time (but not after the nonzone meals). My physical performance has also deteriorated, I feel extremely tired when running, my long runs are just painful!

Good thing is that I'm loosing a lot of belly fat which was my goal (I have lost about 1 - 1,5 inch on my waist), but I can't keep up this for a long time.

Is this a normal problem? I saw on the internet that this diet is critized for beeing to short on calories and carbs for athletes and I'm wondering if this goes for me and that the diet just isn't good for me. Do you have any views on this?

Another thing that might be the problem is that I have gotten to little sleep lately since I'm trying to get used to eurotime before I go on vacation. I'm gonna get a lot of rest this weekend and see if things get better. Appreciate all advice on this!

Thanks
Johanne

Youre welcome Johanne. The fatigue, pain, etc, is most likely due to the initial AA release which occurs as you first lower your insulin into the Zone levels and begin to burn your stored body fat. It will subside. Temporarily increasing your fish oil dose will help you feel better sooner. My husband and two of our daughters (adult daughters) run marathons, in the Zone, and they do fantastic. As you read and learn more about the Zone, especially about athletes in the Zone, you will see why it is an excellent plan for athletes.

Keep up the good work!

Hi Johanne it's great that you found this thread. I started on this one, and I refer back to it from time to time.

I have a question. Are you male or female?

I ask this because of your unusual name (and there's no photo of you at present.) I'm also asking because, depending on your answer, I have different recommendations.

If you are a man, then everything Sue K said will make total sense and I need not say another word here. You'll need to take that 18% down a bit, and following Sue's advice should do it.

But if you're a lady, then I have a different take. Because if your bodyfat level is 18% and you're female, I'd say you're already at an ideal range (I mean, you're in terrific shape.) With the 5 hours a week of interval training, I suggest you eat as many blocks as you please (within reason). The mere act of balancing the macronutrients of your meals (protein, carbohydrates and proteins) will yield all the benefits you're looking for. I mean, you spoke about losing fat off your waistline. But if you're female with 18% bodyfat, there really can't be much there.

Those of you who believe I'm applying a double standard, you're right. But it's based on science. The female 'suggested' bodyfat ratio is 21%, and the male is 15% (source: 'Mastering the Zone', Dr. Barry Sears- my all-time favorite Zone book.)

I'm generally at 13-14% bodyfat myself, and I try to stay around 14 blocks. But when I train aggressively (more than ninety minutes a day) I sometimes take the ceiling off my number of blocks. I have to use my brain, and too few blocks can leave me feeling depleted. When I'm looking to lose weight, however, I strictly limit my blocks, regardless of my mood. In terms of weight loss, limiting blocks does the trick every time.

Hi Johanne and Ivan,

Some additional bits of info...

Lots of people practice the Zone diet and lifestyle for reasons other than weight loss, such as to improve their health, to support their athletic pursuits, for the anti-aging benefits, simply to feel good, etc.

18 % body fat is not to low for a female. If you go below 18%, you'd add even more than the little bit of extra monounsaturated dietary fat that I mentioned in my previous post, to prevent further loss of body fat.

Once you reach your ideal weight in the Zone, Dr. Sears has explained that you add you add extra monounsaturated fat to meals to prevent further loss of body fat (you'll find this explained in the FAQS chapter in MASTERING THE ZONE).

When you eat more calories than you need, you will go out of the Zone and begin storing body fat, even when those extra caloried are composed of Zone balanced amounts of protein, carbohydrate and fat.