HI, im relatively new to the zone. I understand the breakdown of 7g protein, 9g carbs, 1.5g fat per block - and that you simply multiply these denominations depending on how many blocks you have been prescribed. However, it seems to me that this system does not take into account the amount of macronutrients in the other food sources. For example, nuts are a rich source of protein, however, they are used as fat sources and the protein is unaccounted for. Therefore, if the total amount of protein in the meal - not just in the protein source - is added up, the ratio of protein : carb : fat is thrown off. Isnt the whole point of the zone to control these ratios??

Also, i notice on a block chart that a corn tortilla is 1 block, which from my understanding means it contains 9g of carbs. However, according to the food label one corn tortilla contains 27g of carbs (much more realistic) and would therefore be 3 blocks.

Can someone please help me out??

Hi Jon!

A couple of tips.

There are 3 grams of fat in a fully balanced block. The fat block list contains 1.5 grams fat per block because the other half (another 1.5 grams or so) of fat needed for balance is in the low fat protein block.

As for the protein occurring in foods that we count only as carb, or the little bit of fat in some protein and carb, sources, etc., none of these are enough to throw the balance out of the Zone. There are additional details as to why these other bits of P, C and F need not be diligently counted (one is that not all the protein in some plant foods is made available for absorption in the human digestive tract). More of these details can be found in Zone books. Keep in mind that to be in the Zone it is not necessary to eat an exacting to the gram P/C balance.

As for the tortilla, your's may be a differnt size or type then the one on the food block list.

Hi, thanks for your reply.
Im assuming that if 1 corn tortilla is 27g of CHO then it would count as 3 blocks (rather than 1 according to the block chart)?

I'm going to reply to this post instead of making a new one as I feel my questions are along the same lines.

Before I start, I'm 30, 5'10", 175-lb, I Crossfit 5 day's/week and Usually climb or hike on my "rest" days.

1) When calculating the amount of torilla needed in a meal using the above example, do I subtract the dietary fiber? I read this in another post and this is a prime example.

2) The above macronutrient question has been on my mind as well. I backpack, hunt, camp, climb, paddle, etc., sometimes multi-day. I'll go to the store and grab all my "trail food", go home, do the calcs, and bag up my meals and snacks. I largely just refer to the nutrition labels and calc how much of an item (weight in grams) I need to hit my desired block snack. Let me give an example of a day backpacking:

4 block breakfast
3 block snack
3 block lunch
2 block snack
5 block dinner
17 Blocks

A typical 2 block snack would look like this:

26g beef jerky (14g P)
20g dried mango (18g C)
6 almonds (3g F)

The Nutrition label for these food items give the weight of a serving and how much of each macronutrient is in each serving; eg, 38g Carbs per 42g dried mango. I only need 18g of Carbs for my 2 block snack so a little cross multiply and divide action and I come up with needing 20g of dried mango. Same with the jerky, same with the nuts (well I normally just count out the almonds). Am I correct in doing it this way? The numbers appear to be hitting the block principle. Jon's tortilla dilemma would seem to mesh with this. I do almost every meal this way, calculating and then weighing ingredients. Rarely do I refer to a block chart as I think actually weighing will produce the a closer amount to meet my Zone requirements. Where a block chart will say .25 cup Cottage Cheese = 1 block Protein, I'll actually weigh the cottage cheese using the Nutritional info label.

Bottom line, am I okay to weigh my food instead of using the block chart? Do I need to subtract the dietary fiber before calculating my carbs?

Thank you.

Sincerely,

Jonathan

Hi Jonathan

Yes that is correct about subtracting the dietary fiber from the tortilla, bread etc then divide by 9 to get the block amount.

I know that you can have 1 and 2 blocks for snacks but to me 3 blocks is a meal. Maybe the snacks should be spread out more. Sue and CC can answer that one.

Maybe the dried mango could be replaced with an apple. CC does a lot of camping so she should have some good suggestions.

When I did Weight Watchers many years ago I used to weigh everything and in the end got so sick of it. I still weigh things like cheese, yoghurt, cottage cheese etc but things like chicken, meat the eyeball method is good. Just look at the palm of your hand. The thickness and size of the palm is what you should be having as your meal block.

Jonathan, it's fine to weigh if you like but it's not necessary.

Also, there's more to it than simply making the numbers work out. Even though the snack you posted looks balanced on paper according to the numbers, it doesn't necessarily follow that it will be an appropriate snack for the Zone Diet. The glycemic load (a function of the glycemic index of the specific food and the amount being eaten) is a crucial factor in putting together a Zone meal or snack. Two blocks of dried mango at one time has too high a glycemic load to allow a person to keep insulin levels in the range of the Zone. Simply stated, it's too much unfavorable carbohydrate to eat at one sitting. In addition, beef jerky is not one of the better Zone protein choices because of the amounts of AA (arachidonic acid, the direct cause of cellular inflammation) in beef. Here's an easy to use guide to which foods are best for the Zone: http://drsears.com/ArticlePreview/t...fault.aspx

It's fine to eat a 3 block snack when you have a 17 block daily requirement. It's also fine to eat several smaller snacks a day as Margaret suggested.

Jonathon, here is my 2 cents worth...

The example of the beef jerky and the mango that you used in your post was a snack, not a meal. In terms of the Zone, the overall goal is to keep the unfavorable carbs to no more than 25% of the total carb intake. That logic generally applies to meals (which need to be built to sustain you for 4-6 hours) as opposed to snacks, which are designed to sustain you in the short term (1-2 hours). If your mango/jerky snack was able to keep you in the zone, then that may work out ok for you. No food is banned in the Zone, but some foods are better choices than others. So, use your best judgement on that.

I would not recommend using mango often, or perhaps you could eat some mango for one block and another carb for the second block in your snack. But, bottom line, if it keeps you in the zone as a snack, then perhaps it isn't a huge issue.

For camping, I generally take along a bag of apples for all to enjoy. Apples are easy to stuff into a backpack while hiking, or a saddle bag while biking. Maybe more bulky than the dried mango, but probably a better choice for carb. If you are gone for multiple days, then the bulk may not be what you are after. Dried fruit isn't the best for the Zone, but doing activities like that expends more energy, and you are probably handling the glycemic load just fine.

I had another thought ... what about taking Zone balanced protein shakes (in sachets) then mix with water.

One thought, IF the beef jerky is made from grass-fed beef instead of traditional grain-fed beef;
then the AA in the beef jerky will be low and the proper ratio of AA.

[quote]
Posted By Margaret on 12 Sep 2011 07:12 PM
Yes that is correct about subtracting the dietary fiber from the tortilla, bread etc then divide by 9 to get the block amount.[/quote]

You only mention bread-type items, do I not subtract the dietary fiber present in fruits and other carbs? Take black beans for example 41g Total Carbs per 172g serving, with 15g Dietary Fiber. Do the black beans count for 26g carbs or the full 41g?

[quote]
Posted By cranberrycat on 12 Sep 2011 08:46 PM
I would not recommend using mango often, or perhaps you could eat some mango for one block and another carb for the second block in your snack. But, bottom line, if it keeps you in the zone as a snack, then perhaps it isn't a huge issue.

For camping, I generally take along a bag of apples for all to enjoy. Apples are easy to stuff into a backpack while hiking, or a saddle bag while biking. Maybe more bulky than the dried mango, but probably a better choice for carb. If you are gone for multiple days, then the bulk may not be what you are after. Dried fruit isn't the best for the Zone, but doing activities like that expends more energy, and you are probably handling the glycemic load just fine.
[/quote]

I typically keep my daily food as fresh as possible, fresh meats, veggies, and fruits, even when car camping. Reserving the dried stuff for extended treks, the whole light and fast thing. Day five in and I'd be spooning applesauce out of my pack. I used the jerky/mango/almond snack because it was fresh in my mind from the weekend plus I had the packages close by. The scenario I was setting up was just to see if weighing it out verses using the block charts was valid. Let's take a breakfast at home. Cottage cheese, pineapple, peanut butter, and a glass of milk. I eat a 5 block breakfast at home, post WOD. Now a block chart will tell me:

1 cup cottage cheese = 4 P
2 cups pineapple = 4 C
2.5 tsp peanut butter = 5 F
8-oz milk = 1P, 1C

Here's what I do. Put a bowl on my scale, zero the scale, measure out 210g of pineapple (4 C), zero scale, measure out 244g of cottage cheese (4 P), eat. Then measure out 15g PB and wash that down with 8 oz of milk. I prep my lunches in much the same way. This just seems easier and has less clean-up (no washing measuring cups and spoons). Is this okay or am I missing something crucial?

Thank you all for your time and responses.

Sincerely,

Jonathan

Hi Jonathan

You dont subtract the dietary fiber that is in fruit, beans etc. It is only the bread type things. If you are having beans a one block serve would be 1/4 cup. I dont measure those on the scale but with a jug.

Pineapple is not a good Zone choice (full of sugar). The best choices are berries (blueberries, strawberries, raspberries, blackberries etc). I always measure the berries - I dont have a good eyeball for those sorts of fruit!

[quote]
Posted By Margaret on 12 Sep 2011 11:48 PM


Pineapple is not a good Zone choice (full of sugar). The best choices are berries (blueberries, strawberries, raspberries, blackberries etc). I always measure the berries - I dont have a good eyeball for those sorts of fruit!
[/quote]

Really? I've only seen it listed among the favorable carb choices.

Is it okay to measure by weight vs. volume?

Thank you again to everyone for your helpful insight.

Sincerely,

Jonathan

Hi Everyone,

Instead of cluttering this thread with numerous small posts, I'll address several items here.

Margaret's correct that pineapple is no longer considered a Zone favorable carbphydrate.

Jonathan, you might be referring to a carbohydrate list in one of the older Zone books. Please refer to the food block guide link I posted here yesterday for the most up-to-date info.

As I posted yesterday, yes, it's fine to weigh food if you want, but it's not necessary.

Fiber does not stimulate insulin production, regardles of whether is fiber in grain, vegetables or fruit. Only insulin stimulating carbohydrate is considered for Zone balancing pourposes. If you're strictly counting grams to balance your meals you would subtract total fiber from total carbohydrate for any carbohydrate food, (including grains, vegetables and fruit).

John, yes, jerky made form free range grassfet beef will usually be lower in AA than jerkey make from conventionally grown beef. I'm not aware of an optimal ratio of AA to other fats in food in regard to the Zone. As far as I know, it's still the less AA ingested the better.

One last tip, 2 balanced blocks is considered to be a snack to one person and a meal to another. Regardless, a 2 block snack or meal in which all the carbohydrate comes from unfavorable sources will not yield Zone favorable results in regard to hormonal control, even if the person is engaging in an activity at the time of the snack.

I have been on the Zone diet for 14 days, prior to that I had lost 82 lbs over a year and a half doing any number of different diets. I was on
a 3 month weight loss stop prior to going on the Zone. Like I indicated, I have been on the zone for 14 days and have lost 6 lbs. I am just glad to
see the weight starting to come off again.

I have been counting grams and made sure that they agree with the number of blocks I am required. I have keeped the grams to plus or minus 1 to 2
grams for the day, this seems to be easy for me. I have created 5 breakfast, 5 lunches, 10 snacks, and 10 dif. dinners.

I have a question, Because of my lifestile and the amount of exercise my proteine requirement is 18 blocke or 126 grams. I scheduled my meals
5 blocks for breakfast
no morning snack
4 blocks for lunch
4 blocks for afternoon snack
5 blocks for dinner
Now for my question, Should I breakup my afternoon snack from 4 blocks to 2, and add the bal. of 2 blocks to a morning snack.
Or am I ak with what I am doing?

Bob

Bob, congrats on your weight loss and on your progress with the Zone. Either one woud be fine. You could also break it down to afternoon and an evening snack, or you could do morning, afternoon and evening snacks. The goal is to provide a constant supply of protein to you body throughout the entire day.

Thank you everyone. This was all very helpful to me.

Sincerely,

Jonthan

Jonathan,
you're welcome! Enjoy your ventures! Honestly, when I go out on camping trips, I really just try to put things aside and enjoy the trip. I would drive myself crazy trying to follow all of the golden rules of the Zone while camping/biking/hiking. If an apple works for you, great! If it is a longer trip and the dried fruit packs easier, then go for it. Knowing that it is a temporary thing and not a permanent solution, I believe it is fine. Besides, many times, I feel that the increase in the physical activity kind of "undoes" the harmful effects of the higher glycemic load.

Robert The Zone is about hormonal control. The difference between how much you ingest, meals or snacks would be the timing between the next time you eat.

I cannot find ZoneFast1-2-3. Could you provide more information about this, please? I do not see ZoneFast listed in the books or other resources. Thank you. :)

Margaret, the foods were discontinued at the end of March.

Cranberrycat is correct. I should add..... We still have the Cookies and Bars.

If you need assistance w/ the Cassic Zone there is a ton of help here in the Forums, through-out the web site, at http://www.drsears.com/Home/tabid/3...ault.aspx.

When I calculate how many blocks I need per day, the values (in grams, assuming 7g/block protein, 9g/block carbs, and 3g/block fat) are almost exactly half of what a straight macronutrient calculator gives me per day for ttotal grams of carbs, protein and fat. Why is that?

Lets take meat Protein, for one example:
1 ounce (weight measure-USA) of meat (most) pre-cooked has about 7 grams Protein.
You do not weigh meat Protein at 7 grams but weigh it at 28 grams to get 7 grams Protein or 1 bloclk of Protein.
Does this help to clarify?
Other macro-nutrients (Carbs & fat) are the same way.
You have to use the block guide to get an idea of the number of blocks of Carbs and/or Fat.
UNfortunately, even though by WEIGHT is more accurate, Dr. Sears chart is by VOLUME!
.
About 7 or 8 years back, a then regular forum member (3 forums back),
took time to create a Block Guide by weight in grams.
He referred to it as a Brick Guide, since it was unofficial,
and also not to be confused with Dr. Sears - Food Block Guide.
.
I still have a copy (PDF).
BUT, I can not put my e-mail in this Forum - against the rules.
SO, find me on FaceBook.
.
Because, certainly, with a lot if, not most, foods - weight is at least more accurate than volume,
if not easier to figure.
.
Then there is always the easiest method, one used by Sue for many, many years, the PLATE method;
since your ZONE is different from every one elses, and there is no one magic exact number ratio.

ALSO: Is your "calculator" subtracting fiber from the calculated Carbs?

Well now I am more confused than ever. So 4 oz of uncoked meat has about 28g protein? What does that translate to in cooked meat? And how do I find you on Facebook? There must be 1 billion Johns in the world.