Jennifer and Friend,
In fact, you are not alone at all in developing confusion, initially, regarding the Zone "block system" of for Zone purposes "blancing" a Zone Meal or Zone Snack.
Let's see if we can clear this up and get you going :
BALANCING A ZONE MEAL IS NOT A HIGH WIRE ACT
However… it can seem like it - to the unitiated, or, newly initiated. Once we clear up a little confusion that always seems to arise in grasping the basic nature of the “blocks” – it will all start coming together.
When I took up The Zone eating plan there was no website and the only way you could learn about it and figure it out and follow it - was pretty much by yourself.
The Zone website is a wonderful resource and can be a great support mechanism, but, it should not be your only tool. You will be much more successful and appreciate the far reaching benefits of its diet by understanding the "whole concept" - and you need what's in the book [s] to "complete the picture".
Although many successful “Zoners” come to the Zone Diet – better known and more accurately known as “The Zone Eating Plan” – looking for weight loss as their primary motivation it should be pointed out that weight loss associated with following the eating plan is a “side effect” of all the other marvelous things the “diet” will do for you. It’s perfectly OK if that is the reason for your interest – we can still be friends and you are more than welcome. If you peruse the “forums” you will encounter many who have shed lots and lots of weight. Initially, for them and me it was the “big thrill”. However, in the long run we have come to realize how beneficial The Zone has been to complete health and eventually considered the “weight loss” a “pleasant side effect”.
*** *** If you haven't already THOROUGHLY explored the "EATING" tab on the website - do that NOW, and/or, go their again, review, and in particular focus on the "QUICK START" tab within the "EATING" tab.
And IN PARTICULAR - focus on the “PLATE METHOD” of "balancing" a meal as described at the “Basic Zone Rules” tab right next to :
Follow these three
SIMPLE
steps and enter the
ZONE
Learn this [it takes about a minute ]
Use it
Use it to “get you going” – in the mean time learn the "Block Method ."
You will not learn the "block method" in a day - On the surface it is quite simple because that's exactly what it is/was designed to be: a "simple" method for taking a NUMBER of factors into account as far as assembling a Zone "balanced" meal or snack.
It can be confusing to learn - but ONCE mastered - very simple to use...
I have encountered few people new to The Zone “block balancing” eating method that haven’t ended up, once it’s “logic” appears before their eyes looked back and wonder why it was so challenging to pick it up.
It is something that typically "clicks" into place - like riding a bike, and once achieved - forever mastered.
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Again - in reference to the "EATING" tab, then "Quick Start" tab, then "Zone Food Blocks"
Here is a great BRIEF, repeat - BRIEF, explanation of the meaning and use of "Zone Food Blocks"
For example
[Let's go there now and use it for a moment ]
You "assemble" a meal by FIRST picking the protein - let's say turkey breast deli style. Note a "block" of this turkey = 1.5 oz. You need 3 blocks. You need 4.5 oz.
Now go to the list of "FATS"
Pick the "fat" you want from the list of "blocks" and use an amount equal to THREE of the amount of the item listed.
Now go to "CARBOHYDRATES" and do the same.
You will think this is a lot to do but will quickly learn the amount of your favorite foods it takes to "make a block" and then realize how convenient and easy the "block system" works ...
TRUST ME - IT WILL
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OK – now let’s expand on the “ZONE BLOCK CONCEPT”
An American Female will be consuming approx 4.5 grams of fat, 21 grams of low fat protein, and 27 grams of [ preferably] “low glycemic load” carbohydrates at every MEAL.
An American Male – about 4 bocks, or, 28 grams protein, [ 4 x 7 ] 36 grams of [ low glycemic load ] carbohydrates, [ 4 x 9 ] and about 6 grams of fats, [ 4 x 1.5 ].
A "block" of fat = 1.5 grams, protein = 7 grams, carbohydrates =9 grams. [approximately]
*** { for purposes of simplification we are going to explain the Zone “BLOCK CONCEPT” as it applies to a FEMALE. For a MALE – you simply change the arithmetic to include an “additional” block }
A typical female should consume 3 "blocks" worth of Fats, Protein and carbohydrates at every ZONE MEAL.
and ONE BLOCK of each at every ZONE SNACK
PER DAY an American Female should normally [ often slight adjustments may be necessary ] consume :
3 "Zone" MEALS a day
and 2 "Zone" SNACKS a day
ZONE "MEAL" BREAKDOWN :
THREE "Zone" meals per day - EACH "meal" consists of 3 blocks of each basic food item: Fat, Protein, and Carbohydrates.
EACH "ZONE MEAL", therefore, contains 3 "blocks" each of Fat, Protein, and Carbohydrates.
By consuming THREE "Zone Meals" in a day you will have consumed 9 "blocks" of Fat, 9 "blocks" of Protein, and 9 "blocks" of Carbohydrates.
ZONE "SNACK" BREAKDOWN :
TWO "Zone" SNACKS per day - EACH "snack" consists of 1 block of each basic food item: Fat, Protein, and Carbohydrates.
EACH "ZONE SNACK", therefore, contains 1 "block" each of Fat, Protein, and Carbohydrates.
By consuming TWO "Zone SNACKS" in a day you will have consumed 2 "blocks" of Fat, 2 "blocks" of Protein, and 2 "blocks" of Carbohydrates.
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*** BLOCK TOTALS FOR ONE DAY ***
THREE ZONE MEALS : 9 blocks of Fat, Protein, and Carbohydrates.
TWO ZONE SNACKS : 2 blocks of Fat, Protein, and Carbohydrates.
3 ZONE MEALS + 2 ZOME SNACKS = GRAND TOTAL OF 11 blocks of Fat, 11 blocks of Protein, and 11 blocks of Carbohydrates per day.
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A suspected source of confusion :
When it is said/specified that a ZONE MEAL consists of "3 blocks" IT IS MEANT - 3 blocks of EACH BASIC FOOD ITEM : FATS,PROTEIN,AND CARBOHYDRATES.
In other words : You DO NOT multiply the 3 blocks in a MEAL times 3 blocks each of each basic food item and get [ incorrectly] a total of 27 blocks per meal.
Remember : a "3 BLOCK MEAL" means/stands for/equals 3 "blocks" EACH, of Fats, Protein, and Carbohydrates.
Now – let’s emphasize again – you want to be using the “Plate Method” for “balancing” initially. It is prominently outlined FIRST, you will note, when you follow the EATING TAB to the QUCIK START TAB.
There are three important reasons why you are being guided initially in this direction :
1.IT IS VERY SIMPLE TO LEARN AND USE
2.IT WORKS
3. IT GETS YOU UNDERWAY – RIGHT AWAY - AS IN YOUR NEXT MEAL.
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Those new to The Zone Eating Plan for some reason frequently develop the mistaken impression – repeat MISTAKEN impression - that the “block method” of balancing a meal or snack is a superior/more accurate/more sophisticated way to produce a nutritionally balanced – according to the principles of the Zone – meal or snack.
Nothing could be further from the truth.
Long time followers of The Zone typically “balance” their food intake using both the “Plate method” and the “Block method” interchangeably – depending on which one suits their purposes at the moment – vis-à-vis – which is EASIER AND MORE CONVENIENT.
Not to further confuse you but there is also, in reality, A THIRD METHOD – that some find the easiest of the three – the “LABEL method”.
You simply add up the amount of protein, carbohydrates and fats contained in the items you plan on using to construct a meal by reading the “nutritional analysis” of each item on each label.
You might use a COMBINATION of the “Label method” and “Plate method” –
You plunk down some low fat broiled turkey breast about the size and thickness of the palm of your hand on your plate – how hard was that !
It will = ABOUT 21 grams of protein [ 3 x 7 ] – it MIGHT = as much as 3 oz ⎪ grams] – NOT a problem ! You are going to count it as THREE BLOCKS.
Now cover the other 2/3 of your plate with, ideally, a vegetable.
MEAL BALANCED – DONE !
But let’s say you want to get “fancy” and are just dying to use the “block method” for the other items to add to your plate – go right ahead.
You find a can of green beans that says the entire can contains 36 grams of carbohydrates. You need only 27 grams ! Add about ¾ of the can to your plate – the “operative” word here is “about”.
Now you discover to your horror that the “other” carbohydrate item [ also in a can ] only contains 18 grams !!!
… and you have NO MORE !
Instead of “falling on your sword” go back and add the rest of the first can [ of green beans] .
The number of "blocks" YOU end up using might eventually be adjusted to YOUR special needs, but, you need to start somewhere to be able to eventually determine that – if necessary.
The "Plate Method" is especially good for those brand new to The Zone and it will get you underway - right away.
You may not be able to exactly configure a "Zone Meal" using the "Plate Method" the first, second, third, or maybe even the fourth time you try - but each time you try you will learn something and get closer and closer.
Being "in the Zone" remember is hitting a RANGE - it is not necessary to hit "dead center" to get the basic benefits.
IT IS NOT A “HIGH WIRE” BALANCING ACT THAT HAS A PRECARIOUS BALANCE POINT BEYOND WHICH YOU FALL TO YOUR HORMONAL
DEATH !!!
It is much more akin to balancing on a “teeter-totter” where the idea is to lazily wander up and down in a safe comfortable ZONE – not too high, not too low. With a little bit of experience you will soon learn how to “balance” right in the middle – if you like … just like you did when you were a kid growing up.
Do not forget that the "plate method" WORKS very well for many people.
I have used the "plate method" for assembling a meal and THEN actually weighed it on an electronic scale that goes out to two decimal places, added up all the F,C, & P, and found it to be just as accurate as if I had used the "block method" or "label method"
[ simply reading the nutrition label on each item and adding up F,C & P ].
*** Where some confusion may set in for you and even “experienced Zoners” is that the amount of protein, carbohydrates, and fats is TRULY APPROXIMATE. When reading about this subject throughout the various Zone books make note that the word “about” almost always precedes the amount specified – or “approximately” does. For example, in the very section [On page 50] covering the basic “balancing” procedure in the Rx Omega Zone the amount of carbohydrates listed that should be consumed by and American Female and American Male at one meal is : “…3 oz, … and 4 oz…” respectively. Well, if you convert the “ounces” to “grams” you get : 30 grams and 40 grams of carbohydrates – respectively. As you can see this is at variance with the amount you would get by using the “blocks” calculation for carbohydrates : Female – 3 blocks @ 9 grams each = 27 grams; and Male – 4 blocks @9 grams each = 36 grams !
Do you get the point ?
******* NOW PAY CLOSE ATTENTION PLEASE : This is because what we are accomplishing/trying to accomplish by consuming the 3 basic nutrients in food in certain “approximate” ratios is to put our INSULIN level in our blood in a – ZONE.
I am sure we are familiar with, for example, “parking zones” – yes ? OK … now in a “parking zone” is there ONE space laid out – or – MANY spaces ? In other words – you would have a “range” of spaces you could put your car in and you would be within the “parking zone” ! Perhaps it would be nice/better to be in a certain location WITHIN the “parking zone” – as in closer to the mall entrance, and it would certainly be “better” to get your blood insulin level “dead center”, I suppose, in the long run, and, it would certainly be a good idea to AIM for the middle – but – IT IS NOT NECESSARY – at all – and NEVER in any of the descriptions of how to use the “blocks” or any other method of “balancing” a meal or snack does it specify you must do this EXACTLY, PRECISELY, or, “plus or minus” 1 gram.
The “zone” we are/you are trying to put your insulin level into IS NOT AN ELUSIVE THING. IT IS NOT SOME TINY biochemical range that you must hit dead center – or ALL is lost. On the contrary – it is fairly BROAD.
Let’s look at this from “the other way around” – that is, NOT being “in the Zone” – I observe/witness ON A CONSTANT basis, people such as “family and friends and ‘assorted others”, consuming “snacks” [ in sheer amounts that easily EXCEED several “meals” ] that contain HUGE AMOUNTS of HIGH GLYCEMIC LOAD carbohydrates – and little or no protein. I see it ALL THE TIME in bars and pubs during “Happy Hours”. How far off do you suspect the “balance” is on what they are consuming? Actually using the word “balancing” and what they are doing in the same sentence is more than a bit perverted. To say they “were out in left field” hormonally is a joke, because that implies that they were at least IN the ballpark ! They weren’t even in the same city !
On the other hand – by being off a few grams here or there may not put you “on the pitcher’s mound” but it CERTAINLY puts you squarely smack dab “in the field of play” – SO - “PLAY BALL !”
In the VERY BRIEF - as in, VERY BRIEF summary of most common foods under this tab is listed HOW MUCH of that food item approximately equals ONE BLOCK.
[This is one reason why it is important to have the books - they contain greatly expanded lists of foods and how much makes "a block". There are few "Zoners" that do not have the Zone "Food Blocks" book. ]
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Because the fat and carbohydrate content of a Zone Meal or Snack is adjusted to the PROTEIN content :
*** *** *** This is an important point of general reference as to how the amount of PROTEIN has been determined to be “about” 3 oz/30 grams for American Females and “about” 4 oz/40 grams for American Males :
This is the maximum amount of protein that our biochemistry can absorb/take in at ONE TIME before we start “storing” the “excess” as fat for the typically active person.
Of course there are individual exceptions such as a highly active athlete and/or a “not so highly active athlete” who plans on being at the gym immediately after consuming a meal containing protein significantly in excess of 4 oz [ for a male ] for a “knock down drag out” workout.
Ideally, if we/you are going to consume a “meal” with the goal being to maintain your insulin level “in the Zone” – AS LONG AS POSSIBLE BETWEEN MEALS – then we would want to consume the “maximum” amount our biochemistry system can handle at one time.
We START with protein and balance everything else to it because we start with the most protein we can absorb at one time.
E.Wally
ewally@verizon.net
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