Hi Guys,
I am just getting back into the zone I tried the diet/way of eating last year.
I have been paleo for about a year but could never control my cravings, so I am really hoping that the zone can with a little help from you experienced zone goers lol:)
First thing I need help with is my blocks; I was aiming for 3 per meal and 1 per snack
But I can’t remember the break down per meal
I am 5,'2
29yrs female
About 62kgs i think
I train 5 days per week crossfit and weights I also have horses and work in sport so pretty active, but aim to lose a little bit:).
Next thing I want to try and stay away from bread, what can i sub instead??

If i am honest I get a little obsessed by food/weight and performances the other problem I have is low energy which then triggers my cravings.

Any help and advice gratefully waiting

Kylie

Initial starting point:
1 serving of Protein = 7 grams protein.
1 Serving of Carbs = 9 grams of net Carbs.
- a net Carb is total carbs minus fiber.)
1 serving of Fat = 3 grams good (mono-saturated) fat.
.
The number of blocks per day depends on several factors,
including your activity level,
so use the tool on this website.
.
The new Zone Foods introduced between 1 and 2 years ago, have been discontinued, as of this past Friday.
Also known as ZoneFast foods and Zone 1-2-3 foods.
Though the other products are all still available.
.
Welcome, back ....

Hi Kylie, I have tons of advice, lol! Just ask.


As you probably already know, the Zone is an anti-inflammatory diet that offers excellent hormonal control. The Zone diet, Omega Rx fish oil and a Zone polyphenol supplement (they contain polyphenols which are also anti-inflammatory; not all polyphenols are anti-inflammatory) are a powerful combination for lowering inflammation and losing excess stored body fat. When you focus on this, instead of on the "diet" mindset, you'll have the best results with weight loss. Use the Body Fat Calculator on this site (in "tools" tab) to determine your daily protein requirement. "Zone-At-a-Glance" (in "Classic Zone" in the "Tools" tab) will help prevent obsessing about food. I used this method to lose 100 pounds with the Zone and I still use it keeping in mind how many snacks and meals I need per day to get my entire protien requirement. You can do a Paleo form of the Zone, if you choose. Simply don't eat any foods that didn't exist in paleo times. Whatever method of the Zone you choose to follow, keep it simple and have fun with it. And, this is a no brainer, don't eat a food if you don't like it. Re you question about substitutions for bread, the answer is Zone friendly carbohydrates. Veggies and berries are your best bets. If you mean a literal substitute, try lettuce leaves for wraps. They work great. I'll be happy to help.

P.S. My wife and I also practice Paleo, too.
The Zone with Paleo is a stricter version of the Zone.
.
Not sure what you mean by a replacement for bread?
From a strict Paleo point of view, there are no real substitutes.
.
Now if you mean for a certain type of food/use?
That depends.
Like for sandwiches, as a replacement for bread, you can use large lettuce leaves.
I found, modified, and posted a pizza crust replacement recipe, using cauliflower and cheese.
Though, if you are a very strict Paleo, dairy is also limited,
so your choices are even less.
.
My wife and I practice mostly Paleo, but eat some cheese,
organic yogurt, and raw milk.
We also eat some grains, but very occasionally, like steel cut oats and Quinoa.
But that's about it.
And hardly any beans (legumes).

Thanks guys,

Ok I used the tools to help an this is what it came out with....
Daily Protein Requirement (g): 81
or # of Blocks of Protein: 12
# of Blocks of Carbohydrate: 12
# of Blocks of Fat: 12
Now what do I do with that I mean how should I break this into each meal??

Thanks
How many grams of each per meal??

However you want, as long as each meal is balanced with Protein, Carbs, and Fat.
You could have 6 meals of 2 blocks each.
or 3 meals of 3 blocks each and 2 1 block snacks.
or, since you work-out, have a 1 or 2 block meal/snack before
and a 1 or 2 block meal/snack after you work out.
General guidelines is to "break" your night time fast by having breakfast ( 1, 2, or 3 blocks) within 30 minutes of waking.
And 1 block within 1 to 2 hours before retiring for the evening.
And you shouldn't go more than 3 to 4 hours between snacks/meals.
Just eat before you get hungry - keeping your blood sugar stable.

Here's how it breaks out:
The calculator computes the Protein requirement and then figures the closest to a value divisible by 7,
which is 1 block of Protein.
81 grams of Protein is not divisible by 7.
BUT 84 grams of Protein is equal to 12 blocks of Protein.
12 x 7 = 84 grams of protein per day.
So 12 blocks of Protein per day.
The net Carbs and Fat follows the Protein, at least initially.
(Fat and Carbs can be tweaked to your individual needs, after you get your body in the hormonal Zone....
Which can take a couple of weeks more or less for each person.

Kylie,

For 12 blocks daily you could eat 3 3-block meals with 3 1-block snacks if you follow the block method. If you follow Zone At-a-Glance eat 3 meals and 3 snacks day.

Kylie, I don't have anything to add, just wanted to say hi! and Welcome to the Zone!

You really can break it up in a way that suits your needs the best. Just keep the basics in mind, eating within an hour of getting up in the morning, make sure you eat something within 5 hours of a meal or 2-3 hours after a snack, and don't forget to save a snack for bedtime.

Thank you for the above advice.
I have the zone meals in seconds book, but most meals are a 4 block meal
Whats the best way to break into a 3 block meal??
I am spliting it into 3 meals of 3 b and 2 snacks of 1 b,
hoping to get more sleep paleos are mad on sleep I know why lol and yes have a snack before bed to aid this.

I would say there is no real "BEST" way to create a 3-block meal.
As you suggest, one method is to set aside 1/4 as a 1 block snack.
Others have simply used 3/4 of the recipe ingredients to make a 3-block meal.
(But not necessarily always easy to do with some recipes or some recipe ingredients.)
Still, others have made a larger triple batch (12 blocks) and divided it into four 3 block batches,
and froze one or two or three of the batches for later ...
Or double the recipe and divide into two 3 block batches and one 2 block batch.
Or make 1-1/2 sized batch and divide into two 3 block batches.
etc.

P.S. Just to clarify:
A 4 block meal can not be split into 5 blocks!
Look at your math, again.
You state that you plan to split a 4 block meal into one 3 block meal and two 1 block snacks.
That adds up to 5 blocks from a 4 block meal.

Hiya,
Ok HERE GOES AGAIN....... I am having problems sleeping, I am feeling sleepy so I go to bed and bang wide awake,
I have a snack before I go to sleep and make sure I sleep in a dark room.
Any suggestions?????
Next......
If I am feeling hungry after about 2hrs is that ok??
Only cravings I have are for more carbs???
Thanks

Kylie.. You might want to take a look at this http://www.drsears.com/portals/6/Do...lchart.pdf

Can I ask which of Dr. Sears Books you have read ?

I am researching your question...will have more information for you.

Insomnia
There may be many reasons for your insomnia, Following the Zone and supplementing with omega 3’s may provide additional benefit. One of the benefits of omega 3 supplementation is a restructuring of the brain to improve neural communication, especially by increasing the levels of serotonin. This allows for better quality of sleep and enhanced REM.

Kylie, here are a couple of things to think about.

If you're taking your fish oil dose at dinner or later, try taking it at breakfast instead. Some people have reported it interfers with their sleep when taken later in the day. I've had personal experiely stopped, nev to return again.nce with this one. I've never had trouble sleeping, but when I tried switching my fish oil to the evening I kept waking up all night. I switched the dose back to early morning when I hade been taking it prior and the sleep distrubance abruptly stopped, never to return again. Also make sure your polyphenols are taken at the same time as the fish oil.

Hunger earlier than 4 hours after a meal together with sleepiness means you've eaten too much carbohydrate in relation to protein for your body's particular needs. Drop one block of carbohydrate from each meal, have the other two carbohydrate blocks from the best Zone veggies and berries and see how that goes.

I dont feel sleepy after meals or snacks just hungry again about 2 to 2.5 hours after
Still to many carbs??

The books I have read are "zone meals in seconds" and the zone diet both by Dr. Sears
Its a paleo things lights out lol

So I should take fish oils,

I would HIGHLY recommend you take fish oil.. I believe everyone should. Again you may think this tech-support is bias... But I have used other fish oils and none had the positve effects on me like Dr Sears OmegaRX.

Kylie,

I have experienced the early hunger that you are experiencing, as well. It often confused me (in the past) because when I ate zone-favorable carbs, I would just simply feel the early hunger, but not necessarily the fogginess or tiredness. However, I would have a more severe reaction if the meal consisted of unfavorable carbohydrates. So, initially, I thought that my problem was not enough carbs. So, I increased carbs. However, that did not help at all.

In my history, I also had other things that pointed more towards carb sensitivity (abnormal glucose tolerance, gestational diabetes). So, even if things pointed in the direction of adding carbs to my zone, I actually subtracted carbs and added some fat. That seemed to help quite a bit.

I will admit that I still at times experience hunger earlier than most people, but I am eating healthy food and feel great! My blood sugars are in control and has not developed into full-blown diabetes.

What do we think of rye crackers??
Ill try one less carbs and one more fat
Thanks x

Just be careful on the rye crackers. Many of them have wheat flour mixed in. And, even if they are 100% rye, they are still made from a rye "flour", which is a more processed form of the rye grain. That basically will increase its glycemic load, making it less favorable in the Zone.

As for balance, for each 3-block meal, I eat 3 blocks protein, 2 blocks carb, and 5-6 blocks of fat (sometimes I can get by on a bit less fat). If you look at calorie breakdown, this is actually about the same calories as a typical balanced 3 block meal. And, 2 blocks of carb on the plate is easier to swallow, still provides a LOT of food. Might actually be easier to get more favorable carbs in, as it doesn't seem as hard to fill the carb block requirements.

What do we think of rye crackers??
Ill try one less carbs and one more fat
Thanks x

I really like this link that helps in making adjustments. http://www.drsears.com/portals/6/Do...chart.pdf.

Refined grains and their food products are substandard foods for several reasons: Crancerrycat makes a good point about refined grains.

HEY Tech, that link is abbreviated in the Forums.
If some one tries to click on it, they get an error.
A "Page/File not found" error.

Thank you Cranberry cat and Tech,
I know what you mean about processed food from being paleo for about a year its hard to get my head around seeing them on the food list,
It is slightly confusing when you look at a zone plan and it includes bread
I have been back on it about a week, I have so much more energy and been training well, not had to many cravings or if I have they have passed, until
just now eaten an Easter egg, was for someone else, even worse had to buy another one for them too
One of the reasons may have been coz it was at home in my kitchen, but when we have a slip off how is best to get in the zone again?
I plan to hit the gym in a mo as I will feel better after that and I have planned my meal for tonight as to get that right,
Oh and deliver all my Easter eggs
Do you guys sometimes slip out of the zone too?
Oh what about wheat/gluten free oat cakes??

Kylie;
You can do BOTH Paleo and ZONE!
If you hadn't realized by now.
ZONE first, then Paleo.
Which makes it a more strict version of Zoning.
My wife and I do mostly a Paleo version.
We do allow some grain, but very limited.
A little Quinoa now and then and some Steel Cut Oats.
And we did not cut out dairy - a very strict Paleo version.
Though our milk is raw from pastured cows and so is our butter
(Organic valley and Kerry's Gold).
And when I am not able to make yogurt from the raw milk,
we do buy organic plain and plain Greek yogurts.
And eat the occasional (treat) Cabot Extra Sharp cheese.

P.S. It was not until I finally convinced my wife to try grain-less, at least Gluten and wheat-free,
that she was able to consistently keep off the weight.
We are both carb sensitive, and grains seem to affect us more, and not so much fruit.
So, now, since this past August when she finally decided to try grain-less,
that she has finally been able to lose and keep off the extra 20 pounds she struggled with the
entire 8 years I've been now Zoning.

http://www.drsears.com/portals/6/Do...lchart.pdf

Barry always say if you slip... Make you next meal Zone Balanced and you are back in the Zone. I believe you should not obsess about the Zone... Many try to knock it down saying it is to complicated and difficult to follow.. If fact I find it to be the easiest. I do not measure at this point I use the method Barry often suggest.


On 1/3rd of your plate, put a piece of lean protein the size and thickness of your palm.

Examples: skinless chicken, fish, egg whites, tofu.


Fill the remaining 2/3rds of your plate with fruits and vegetables.

Most fruits and vegetables are fine, but avoid things like corn and bananas.


Add a dash of heart-healthy monoun-
saturated fat.

Examples: Olive Oil, Almonds, Avocado.

Avoid trans

Thanks John

I tested this one.. It should work.

http://www.drsears.com/portals/6/Do...lchart.pdf

YES, works now!

Kylie,

Of course, we all slip up now and then. I posted the other day that I had eaten ice cream due to an emotional day, which is NOT really the way that I would like to handle my problems! But, sometimes it happens. I don't beat myself up about it. I just let that moment be the past, and I move on from there.

Barry says that if you slip up on a meal or snack, that you can easily get back in the Zone by making your next meal a Zone meal. I do believe that this is partially true. However, it may depend on how much and how often your slip ups are occurring. Some people can get back in the Zone right away, while others may actually take more than just one meal, or possibly even a few days to get there. I try not to slip up too often, because when I am really OOZ, it does take more time for me to get back in.

So, bottom line, do your best. You don't have to be perfect, but pay attention to what your body is telling you.

Some of the foods that you mentioned, the rye crackers, the oat cakes, you just have to see how you respond when you eat them. Perhaps on the unfavorable side, but use the link that tech provided and that will help you to decide if they work for you.

Thank you, as weight loss is my aim is their any tips?
and what should expect with the time scale I know everyone is diffrenent, but as you have all done so well any tips would be great x

Kylie,

The better you control inflammation, the better weight loss you'll have. My best tips for weight loss are to take one of the Zone polyphenol supplements together with Omega RX (it's different than other fish oils) and focus on eating in a way to have low insulin levels. The best way to do that is to follow the Zone diet. The loss of stored fat is one of the pleasant side effects of being in the Zone. Keep it simple. Eat lean protein the size and thickness of your palm, fill the rest of you plate with colorful vegetables and fruit (berries are the best choice of fruit) and add a dash of monounsaturated fat (olive oil, almonds, avocado, etc.). If you're above ideal body fat (about 22% for females) you can expect to lose up to 1 - 1.5 pounds of stored fat per week. Use the fit of your clothes and the Body Fat Calculator in the Tools tab to track fat loss. The number on a scale will not give you the whole picture.

Which of the take Zone polyphenol supplements would you say to take,
from what I can read thay are to aid the amount or fruit and vegtables your getting into your meal?
Also what do you think on the zone bars and shakes,
I know whole food is besr, just wanted to know what you guys do and think if you have used them

I think they're all great. Zone polyphenols taken together with Omega RX have a synergystic effect. Also, they contain some polyphenols which are anti-inflammatory (not all polyphenols are anti-inflammatory). I take between 4-6 ounces of Sea Health Plus daily, plus 1 capsule of Polyphenol XT, and I take Omega RX., and I eat a tablespoonful of Zone olive oil daily (or a similar organic olive oil when the Zone brand is unavailable) This level of supplementation has had a positive effect on my energy levels. My husband takes 8 Omega RX daily plus 2 capsules of Polyphenol Plus.

We eat both the bars and shakes at my house. I have, by far, had the best results with Zone cookies.

Kylie,

I don't take any of the polyphenol supplements. I also don't currently use zone bars or shakes. I am a believer in whole food nutrition, and I really only supplement a few things: fish oil and vitamin D. I can't really make a recommendation on which supplements that I feel you should take, as it would only be my opinion, and not the opinion of the Zone.

I have used bars in the past, and they are nice for quick snacks and emergency situations in which nothing better is available. But, I have not ordered any bars since last fall.

Just my personal preference here... The Zone is quite flexible, there are many ways to approach it. It is easily adaptable for those who choose to eat whole foods, and there are quick and easy options available for those who want that, as well.

On this, I too, am in line with Cran. Not for any other reason right now then the cost.
I believe that both would be helpful, but we just can not fit either of them in - budget wise,
at this time.

P.S. Though I do supplement with a good multi- mineral/vitamin as well.

Kylie. Seahealth and Polyphenol XT. I know this to be the best combination of Polyphenols. When taken with our OmegaRX the over all results are really impressive.

Hi Their guys,
Me again lol.....
Any ones thoughts on soya yoghurt??
And Cheese for weight loss, I do feel so much better, but do just want to make sure I am on the right track
I do want to lose a bit of weight, so i am only having cheese or yoghurt one times per day.
I am eating goats youghurt and chesse instead of dairy.
Look forward to hearing back.....

I can't answer the question about soy yogurt, have never tried it, etc. So, will leave that one for someone else!

I personally tend to do better when I limit cheese, but basically I am talking about most hard cheeses. I have been adding a crumbled feta cheese to my salads lately, and have been enjoying that and still being successful in the Zone. I have also used a crumbled goat cheese that seems very similar to feta cheese. I also have a block of plain nonfat yogurt each day in my morning smoothie. So, I guess that is giving me dairy 2 times per day, and I feel that I am doing well. But, like I said, I try to avoid the hard cheese (like cheddar, for example) because they have a higher fat content, and not the best as far as type of fat.

Kylie, another reason to keep dairy to a mininum us that it stimulates more insulin production than some of the other best lean protein choices for the Zone.

I am new to the zone diet I need to eat 11 blocks each of Protein, Carb and Fat. Where do I go to find recipes, do I all day have to measure the food I eat?
I am also sensitive to grains, specially wheat. As I saw the recipes on zonediet.com. How do I know how to calculate it? Please help...

Hi Everyone, I am new to the Zone diet. I wonder since I use the 1-2-3 method, what kind of snacks can I use and the size.
Can you provide me with a list? In general i need 11 blocks but since I don't use the block system, I am confuse about the snacks.
Thanks in advance,
Cygal

Hi Cygal,


If you use 1-2-3 you’ll be measuring, but Zone At-A Glance is much easier and there’ no measuring involved. For a meal put protein the size the thickness of you palm on 1/3 of the plate, fill the other 2/3 with vegetables and fruit and add a dash of monounsaturated fat (olive oil, avocado, almonds). Dr. Sears is in favor of keeping it simple by using this method. It works great! Seventeen years ago I lost 100 pounds eating this way and I’ve maintained it ever since. The Zone represents a range of protein to carbohydrate rations and Zone At-a-Glance keeps you in that range.
Your 1-2-3 snacks, regardless of what method you use, will be about 1/3 the size of your meal. Here’s a short list of snacks.

1 small scoop cottage cheese (about ¼ cup) topped with a generous amount if berries and a teaspoon or two of slivered almonds
A couple thin slices of deli-style turkey with ½ an apple (or ½ a good sized container of cherry tomatoes) and a few almonds
The hard cooked whites of 2 eggs filled with hummus (discard the yolks)
½ cup low fat plain yogurt mixed with a teaspoon of almond butter or peanut butter and some vanilla extract if desired
A small smoothie made of 1 scoop Zone protein powder, a could handfuls of frozen berries and 1 teaspoon extra virgin olive oil

Have fun finding your favorite combinations. Remember the 4 hour hunger test. If you have significant hunger 4 hours after a meal and good mental feel focused (meaning you great otherwise)n then add a little more carbohydrate to your meal. If you feel hungry 4 hours later and unfocused (also sleepy or dizzy or spacy) then use a little less carbohydrate in meals. If you have questions, I’ll be happy to help! :D

Sue has given you some excellent advice.

I follow the Zone using the block system. It is not as confusing as one would think, and I believe it is the easiest way to find the Zone and to fine-tune the Zone, as Dr. Sears has basically taken out the guess-work regarding portion sizes.

Just a reminder when using Zone At A Glance,

If you tend to favor using very low density carbohydrates, as in salads, you will likely need a LOT more than 2/3 of a plateful in order to fulfill your carbohydrate requirement. And, the opposite is true regarding using fruits, so if you use fruits primarily for your carb (not recommended), then you will not be able to fill your plate 2/3 full of these.

Your 4-hour test results will guide you and you will find out that meals out of balance will not keep you in the Zone.

I forgot to answer your question!

Here is a link to the "official" zone classic recipes: http://www.zonediet.com/zone-classic-recipes

And you can find some member-submitted recipes in the forums.

Sue has given you good advice, as well as Cranberry. I, too, like Cran, still use the block method.
After 8 years, I pretty much know how much of each Carb (Fruit or Vegetable) makes a block serving.
Meat/Protein is very easy to remember, as is Fat. So, the only real look-up is the Carbohydrates,
and for me, keeping fats down. Some people have Sweet cravings ... I , well not cravings, but could easily over do it with Fats.

Will agree, I tend to overdo the fat, especially if I don't track the calories. I let my "insulin-thinking" side of the brain take over, thinking that a few more almonds won't hurt, because they aren't going to bump insulin levels like a candy bar would. Although we don't really count calories in the Zone, I have taken up the practice of counting them, as it keeps me in check and teaches me to put the almonds down!

Truly, though, the Zone does not have to be difficult at all, and once you get it, you will just automatically do it.