Ok, I'm only a week into this Zone thing and I have done really well so far, but today I found myself incredibly tired. Had a very hard time waking up and just couldn't get going once I got to work, so I had a cup of coffee (with a little FF coffeemate, which I know is not zone-friendly). To balance, I added a little protein (about 6 g). I really wanted to do this Zone diet by the letter for the first two weeks before I allowed myself any "cheating", but I felt like I was going to fall asleep at my desk, so I indulged. Am I doomed???

[quote:edc4b7781f]but I felt like I was going to fall asleep at my desk, so I indulged. Am I doomed???[/quote:edc4b7781f] Of course not. The beauty of the Zone is that you simply make your next meal Zone favorable. You had a hormonally incorrect breakfast, accept and get complete with it, and make your next meal Zone-friendly. If you find yourself tired, look to your last meal, it may need some tweaking. Also, the release of stored arachidonic acid as your insulin levels lower may contribute to temporary tiredness. Caffiene withdrawal as well. If you are continuing with previous exercise habits you may need to ease up a bit and give your body time to adapt to the dietary changes you have made. A lot of variables to consider, but the people on this forum can help you through it.

Thanks Scott. Here's the problem I find myself struggling with: I am very new to the Zone diet, so I am really worried that eating (or drinking in this case) "outside the zone" will prolong the length of time it will take me to get in the zone. Does that make sense? By the way, how will I know that I am "in the Zone"? Sounds like a stupid question, I know, but this is day 7 and I don't honestly feel that much different than I did on day 1.

[quote:fc38a9ef36="jillsperline"]Thanks Scott. Here's the problem I find myself struggling with: I am very new to the Zone diet, so I am really worried that eating (or drinking in this case) "outside the zone" will prolong the length of time it will take me to get in the zone. Does that make sense? [/quote:fc38a9ef36] If you slip now and then don't worry about--will it take longer, perhaps. Try to commit those first two weeks--that way you will really become aware of how lousy a bad meal can make you feel. When my wife and I first started the Zone, we only followed it during the week, not on weekends. Overtime as insulin levels lowered, I got really tired of how lousy I felt Sunday nights that I followed it more closely on weekends as well--to the point where now its a lifelong thing (5 years now). Not as strict as I used to be, but finding I feel much better when I am. [quote:fc38a9ef36] By the way, how will I know that I am "in the Zone"? Sounds like a stupid question, I know, but this is day 7 and I don't honestly feel that much different than I did on day 1.[/quote:fc38a9ef36] There are no stupid questions. If your energy is up, clothes are fitting looser, sleeping better, not crashing at 3pm, not hungry, good mental focus--you're in the Zone. If after a week you are not there, list your menus--we can see if anything needs adjusting.

Another thing to check is your sleeping, and whether you got enough the night before. PreZone, I was all about the coffee. Now I find that I can easily tell if I got enough sleep by my fatigue; before it was a combination of lack of sleep and what I ate. I still have 1 cup in the morning and I seem to stay in the zone, but the only time I feel I need more is when I was up too late. In that case, I usually find that drinking more water helps me perk up. I also try to stick to a 3 hour sleep schedule--I read somewhere that we sleep in three hour cycles. I find that if I sleep 3 hours, 6 hours or 9 hours, I feel pretty OK. (Better if 9, but doable at lower amounts.) If I wake after 7 or 5, I tend to be groggy for a while. You may need to adjust your bedtime for a while until you can get yourself on a cycle of eating and sleeping that works for you. hope that helps! Ronica

[quote:058651d3f7="Scott"][ If after a week you are not there, list your menus--we can see if anything needs adjusting.[/quote:058651d3f7] You asked for it! Tomorrow will be exactly 1 week and I am honestly not feeling much different than I did before -- just a little deprived. Here's some idea of what a typical day might look for me: Pre-Workout Snack (6:00 a.m.) 1/2 Zone Perfect Bar 8g protein, 10 g carb, 3.5g fat (workout on this day was 45 minute aerobics/light weight lifting, which I alternate with pilates) Breakfast (8:00 a.m.) 1/2 c. cottage cheese & 1/4 c. crushed pineapple 14 g protein, 17g carb, 2.5 g fat Lunch (11:30 a.m.) 1/2 pear, chicken "caesar" salad 11 g protein, 9 g carb, 4.5 g fat Afternoon Snack (2:30 p.m.) 1/2 Zone Perfect Bar 8 g protein, 10 g carb, 3.5 g fat Dinner (5:45 p.m.) 3 oz chicken breast, 1 c broccoli, 1/2 c. applesauce 21 g protein, 18 g carb, 6 g fat Bedtime Snack (9:30 p.m.) 1/2 pita pizza (made with 1/2 pita, 2 TBSP fat-free pizza sauce, 1 TBSP low-fat cheese) 5 g protein, 15 g carb, 5 g fat

[quote:567253ddb5="jillsperline"] You asked for it! Tomorrow will be exactly 1 week and I am honestly not feeling much different than I did before -- just a little deprived. Here's some idea of what a typical day might look for me: Pre-Workout Snack (6:00 a.m.) 1/2 Zone Perfect Bar 8g protein, 10 g carb, 3.5g fat (workout on this day was 45 minute aerobics/light weight lifting, which I alternate with pilates) [/quote:567253ddb5] OK, but these don't work for everyone. They are considered unfavorable carbs (Dr. Sears is not affiliated with Zone Perfect anymore.) You may be better off with 1/2 cup grapes and a piece of string cheese. [quote:567253ddb5="jillsperline"] Breakfast (8:00 a.m.) 1/2 c. cottage cheese & 1/4 c. crushed pineapple 14 g protein, 17g carb, 2.5 g fat [/quote:567253ddb5] Pineapple is an unfavorable carb, so it may not hold you. You also don't have enough fat (you need a total of 9 grams for 3 blocks. You have 6. Try adding nuts.) [quote:567253ddb5="jillsperline"] Lunch (11:30 a.m.) 1/2 pear, chicken "caesar" salad 11 g protein, 9 g carb, 4.5 g fat [/quote:567253ddb5] Salads tend to not hold me unless I have lots of favorable veggies. Try adding chickpeas. I believe 1/2 pear has 9 g. carb, so I don't know how these carb counts work. You need lots more carb, more protein, and more fat. [quote:567253ddb5="jillsperline"] Afternoon Snack (2:30 p.m.) 1/2 Zone Perfect Bar 8 g protein, 10 g carb, 3.5 g fat [/quote:567253ddb5] See above. [quote:567253ddb5="jillsperline"] Dinner (5:45 p.m.) 3 oz chicken breast, 1 c broccoli, 1/2 c. applesauce 21 g protein, 18 g carb, 6 g fat [/quote:567253ddb5] Way under on carbs, also under on fat. A block of broccoli is 3 cups of cooked broccoli (4 cups raw.) [quote:567253ddb5="jillsperline"] Bedtime Snack (9:30 p.m.) 1/2 pita pizza (made with 1/2 pita, 2 TBSP fat-free pizza sauce, 1 TBSP low-fat cheese) 5 g protein, 15 g carb, 5 g fat[/quote:567253ddb5] Again, pita is unfavorable, you don't have enough protein, have too much carbs and are a little high on fat, but that part should be OK. Maybe this will help clarify; it helps me caculate my own. A block of carbs is 9g. A 3 block meal would need 27 g. carbs. A block of protein is 7g. A 3 block meal would need 21 g. protein. A block of fat is 3 g. (some of this may be hidden with the protein.) A 3 block meal needs 9 g. fat. I remember those numbers "9-7-3" to help me calculate (27-21-9 for 3 blocks). Also, don't count protein in veggies, it's not accessible to the body. Sears doesn't expect us to count carbs in cottage cheese, although some do (I've never had any trouble with this.) You can go over on fat without too much trouble, but not on carbs or protein. If you are feeling "unfocused" and can't concentrate: not enough protein. If you are feeling lethargic and sleepy: too much carb. If you are still focused and clear, but have the munchies: not enough fat. If you are still focused and clear and it's way after your time to eat, but you do want to eat: too much protein. Basically, right now you are not eating enough to fuel your body, especially with your exercise regiment, and that's why you feel like crap. Try adding lots more favorable carbs to your diet, and be more strict with portions and counting. It takes a while to get the hang of it, but an easy way is to go to the Zone Resources and print out the Food Guide lists. I hung them in my kitchen cupboard, and whenever I opened to get a plate, I scanned. I now have them pretty much memorized, but it takes time. You will have to eat lots more veggies, and find a balance that works for you. Sears says 25% of unfavorable carbs PER MEAL is OK, but no more than this. Plus, you must drink lots of water! Here's a sample menu that would be more favorable. Pre workout snack: 1 piece string cheese and 1/2 apple Lunch: 3/4 cup cottage cheese, 3 cups cooked broccoli, 1/2 piece whole-rye bread, 1/2 apple with 3 t. (1T.) peanut butter for dipping. (I say this because I take my lunch and this is typical for me--and easy to pack.) 5 PM snack: 1 oz. turkey, 1/2 cup grapes, 3 almonds Supper: Stir fry with 3 oz. chicken, garlic, 1/2 cup onions, 2 bell peppers, 1 1/2 cup green beans, 1 t. olive oil, ginger, soy sauce Bedtime Snack: glass of wine and piece of low fat cheese (if you don't drink wine, have a block of fruit) When I started, I followed the weekly menu in A Week in the Zone, and it really helped me get on track. It took a while to zone correctly for my body, but it's worth it! Let us know if you need any more help! (and others please correct if I've made any errors.) :) Ronica

[quote="RBrownson"][quote:1387249bdc="jillsperline"] You asked for it! Tomorrow will be exactly 1 week and I am honestly not feeling much different than I did before -- just a little deprived. [/quote:1387249bdc] As Ronica noted, simply not enough food. Do the bodyfat calc, determine your protein requirements (ie total daily blocks)--then split that amount throughout the day, such as 3-3-1-3-1 or whatever works for you, then balance it with carbs and fat. [quote:1387249bdc]If you are feeling "unfocused" and can't concentrate: not enough protein. If you are feeling lethargic and sleepy: too much carb. If you are still focused and clear, but have the munchies: not enough fat. If you are still focused and clear and it's way after your time to eat, but you do want to eat: too much protein.[/quote:1387249bdc] The only comment I would make here is that once you determine your protein requirements, that shouldn't change unless there are changes to lean body mass or activity level. Determine the amount of protein blocks, and balance with carb and fat blocks. Hungry and sleepy within a few hours after a meal, too much carbs relative to the protein amount. Hungry but mentally focused, too few carbs relative to the protein amount. As Ronica mentioned, get at least 9g fat for a 3block meal (6g for a 2 block meal). Fat slows the entry rate of carbohydrate and helps prevent the insulin spikes.

Thanks Scott and Ronica, you were both helpful. In regards to your suggestions for me, here's some "issues" and some clarification. First, I am not a big vegetable lover. In fact, I have never really done very well in incorporating vegetables into my diet. I do like some fruit, but I'm still pretty picky in that area. After my first week on the zone plan, I have increased my vegetable/fruit consumption by 1000% (maybe exaggerating, but only slightly), but it will be a long time before I can bring myself to eat things like onions and peppers, especially in the quantities suggested. 1 c broccoli took A LOT of effort for me. I know I will get to enjoy vegetables more over time, but this will take a lot of time, as I have always avoided the vile weeds :oops: As for my protein requirements, I did the calculations the day before I started the zone plan. (I bought the Enter the Zone book a week or two before starting). My calculations led me to believe that I needed approximately 9 blocks per day, so for the first few days I was doing 3-2-1-2-1, but then I read on one of the message boards that women should have at least 3 blocks at each meal x 3 meals daily and 1 block at each snack x 2 snacks daily, so I changed it to 3-3-1-3-1, bringing my total blocks to 11. Apparently, I am miscalculating the amount of vegetables needed to make 1 carb block, so I will re-think that part of my plan. The bottom line is this: I think that at least for the time being, my carb intake will consist of more unfavorable carbs than vegetables, though I will keep the total number of carbs within the zone range for me. I will try to change this, but as mentioned above, it will take time. Thanks again for the info. You've given me a lot to think about. Last night I was feeling pretty discouraged about the fact that I've been trying so hard, but not feeling in the Zone. I was so depressed about it, in fact, that I thought maybe I would give up and just try to eat low fat. However, I woke up this morning feeling a little more motivated, so I'm going to try to stick it out for a while. Scott, your description of when how you started this eating plan, you stuck to during the week and ate whatever on the weekends is very tempting...

[quote:7b23d98b32="jillsperline"]I know I will get to enjoy vegetables more over time, but this will take a lot of time, as I have always avoided the vile weeds :oops: [/quote:7b23d98b32] I have found that as my insulin levels lowered, fruits and vegetables tasted sweeter--ie I really enjoy them now (and frankly I have no taste for pasta). [quote:7b23d98b32]but then I read on one of the message boards that women should have at least 3 blocks at each meal x 3 meals daily and 1 block at each snack x 2 snacks daily, so I changed it to 3-3-1-3-1, bringing my total blocks to 11. Apparently, I am miscalculating the amount of vegetables needed to make 1 carb block, so I will re-think that part of my plan.[/quote:7b23d98b32] You can spread your blocks anyway you like, just try to get them all in. The old Zone books also did not subtract dietary fiber from carb block calcs, thus the newest books (age-free Zone, WeekintheZone, OmegaZone) and this website contain more accurate info to get the veggie amounts for carb blocks. [quote:7b23d98b32]The bottom line is this: I think that at least for the time being, my carb intake will consist of more unfavorable carbs than vegetables, though I will keep the total number of carbs within the zone range for me. I will try to change this, but as mentioned above, it will take time. [/quote:7b23d98b32] Pay attention to how you feel between meals (within reason-don't make it an obsession). If you find yourself getting sleepy, we will have to regroup and see what to do about those unfavorables (perhaps dropping a carb block altogether and adding more fat). [quote:7b23d98b32]Last night I was feeling pretty discouraged about the fact that I've been trying so hard, but not feeling in the Zone. I was so depressed about it, in fact, that I thought maybe I would give up and just try to eat low fat. However, I woke up this morning feeling a little more motivated, so I'm going to try to stick it out for a while.[/quote:7b23d98b32] Emerson said that the antecedent to every action is a thought. Don't listen to the negative ones so much :P [quote:7b23d98b32]Scott, your description of when how you started this eating plan, you stuck to during the week and ate whatever on the weekends is very tempting...[/quote:7b23d98b32] Let me qualify a bit, as I wasn't grazing all day--I think I probably still kept breakfast and lunch pretty favorable--it was only going out Friday/Saturday nights that I cut myself some slack. Regardless, it was a much easier transition given the carb hound I was and my fancy for budweiser :wink: . Some may find just hitting it cold turkey works for them.

Hi there. I'm new to this forum. Read the zone a long time ago but wanted to read it again and try it out this time. I just remember it being so complicated. I joined this forum in hopes that the forum would demystify all that seemed confusing to me. So, from this forum, I'm learning coffee is a no no? I love my coffee--I don't know if I can do without my coffee in the morning. Also, everyone talks about being in the "zone". How does one know if they are in the zone or not? Is there a test like with the Atkins where one can test their urine? How would one know?

Just for you Muriel: Take a plate and divide into 3 equal parts (that's thirds for a math wiz). On one part put lean protein like chicken/fish, no bigger than the palm of your hand. On the other 2 parts, put fruits and vegetables. Add a few almonds or olives or olive oil. Try not to use breads and pastas, but if you do, they replace fruits and veggies and have no more than 25% (thats a quarter of them for math wizards) of any one meal that way. That's it.

Yes, Muriel. What I wrote is a little complex, but the person was looking for the specific reasons their diet was not working. I am a little wordy, I admit, but I teach elementary school, and I know that there are many different types of learners, so most things need to be approached in 3 or 4 different ways in order to reach all the learners. What works for me (auditory) may not work for someone who learns kinesthetically. And how about the visual learners? Here's what I would say on national TV: The Zone is about eating food that is good for your body and makes you feel great. I have lost 6 pants sizes in 8 months, I have tons of energy, and I am not hungry all the time. I eat lots of fresh fruits and vegetables, whole grains, nuts, olive oil and lean protein. The Zone Rocks!!!! Hopefully, that is simple enough to reach an audience and make sense. This forum is a great place to answer specific questions, as I was trying to do. :) Hope that helps! Ronica