I have been experimenting with the superfoods. I have mastered my bagel breakfast but still working on the rest! I can actually go about 4 hours not hungry and that is a first for me! I do have to add the egg whites to all of my superzone food meals for sure.

Can I substitue the 2 egg whites for yogurt or cottage cheese? If so, would I add 1 oz?

Also, when I have a superfood snack, can I add the extra protein to that as well? I know the booklet that comes with the food says you can add it to any meal but I was wondering about the snacks?

I see on the booklet that it is suggested that you eat servings of vegetables. fruits etc. Can I eat them as a snack without any superfoods or do I need to eat them with a balanced zone snack/meal? I don't want to get out of the zone and I am super carb sensitive. I guess I am not sure how to incorporate them into my day.

One more question, when I eat the granola/yogurt meal,the yogurt is fat free. Do I need to add any fat to that meal or just stick to the egg whites? Thanks in advance for your help!

Kimberly

Hi kimberly!

Great that you are doing well with it! I'm curious about one thing you wrote. Why do you have to add egg whites to all your SuperZone (SZ) meals?


"Can I substitue the 2 egg whites for yogurt or cottage cheese?" Those 4 dairy choices, 1 serving a day, are optional, so you wouldn't need to substitute a different protein food for it. If you don't want one of the dairy choices, just skip it (I mostly skip it because I don't eat dairy). No need to sub something for it.

"when I have a superfood snack, can I add the extra protein to that as well?" I wouldn't because then you'd end up eating too much protein for the day. If you're going to add 1 ounce of meat to a SZ snack, then don't add it to one of you SZ meals for that day.

"it is suggested that you eat servings of vegetables. fruits etc. Can I eat them as a snack without any superfoods or do I need to eat them with a balanced zone snack/meal?" I hear you, because I'm also very carb sensitive. They would be eaten as additions to your SZ meals and/or snacks. Also, what a coincidence! I was just discussing this with someone at Zone Labs today. They said that technically, you don't need them when consuming SZ food, but Dr. Sears wants people to eat colorful vegetables that are high in polyphenols. They also said that a good option to the veggie servings is to supplement with Sea Health Plus.

"when I eat the granola/yogurt meal,the yogurt is fat free. Do I need to add any fat to that meal or just stick to the egg whites?" I'd use 2% yogurt as suggested in the SZ pamphlet. You shouldn't need to add egg whites to that meal.

One more tip, I'd stay stick with the directions and suggested additions in the pamphlet if you are trying to lose weight in the SuperZone. When you get to your ideal weight, then experiment with more combos of additions if you like.


"Thanks in advance for your help." You're welcome. I'm happy to help!

Oh, I almost forgot this. I saw your username and wondered, do you have a Honda Del Sol? (we do!)

Hi Sue,

I have to say I am so thankful for you on these boards. You have been such a great help to me and you are also carb senstive which makes it even better because you understand what I go through.

I have been adding the extra protein because I thought I needed it to stay in the zone but today I just ate the bagel and peanut butter and three hours later I am still fine. So, I will try to do without.

If I need the protein can I substitute the egg whites for cottage cheese or yogurt?

I am so glad you posted what you ate for the day. It helps me to see since you are carb sensitive as well.

We don't own a Del Sol car. We own a Del Sol store. If you go to delsol.com you can see what we sell. Everything we sell changes color in the sun. They are uv activated. We live in a tourist area of Florida.

I will keep checking and reading your posts. Thanks again!

Kimberly

Thanks so much Kimberly. The Zone has done so much for me that I'm always happy to help others with it. You're right, I have a pretty good understanding of carb sensitivity from my first had experiences.

Oh, ok, now I see (re adding egg whites to you meals). As you already found out with the peanut butter sandwich today, you don't need to add protein to a SuperZone snack or meal to stay in the Zone. Think of it more as adding up to 1 ounce of protein, if you want to, to give you a greater variety of delicious meals, but not because you have to.

"If I need the protein can I substitute the egg whites for cottage cheese or yogurt? " Like I said in the other reply, the dairy is optional, 1 serving a day. Not necessary to substitute another protein if you don't eat a dairy serving. And as l I mentioned in the previous paragraph, you can add up to 1 oz of protein to a SuperZone meal, but it's not necessary. (If I'm misunderstanding your question, please feel free to explain it to me/ask me again lol!)

Re delsol, glad I asked. Thanks for the store link...looks like fun. I'll have to keep my eye open for one next time I'm on vacation.

Please keep us updated, and enjoy the SuperZone!

What I am asking is I feel that I need more protein, can I add the cottage cheese or yogurt to get that one oz of protein to my superfood meals? Am I making sense? LOL!

I think I am understanding it, because of your carb sensitivity, are you thinking that you would need to add the protein so that the P/C ratio is altered for carb-sensitive balance?

You could add cottage cheese, but keep in mind that if you add yogurt, you are adding a block of carb, as well. So, it would not be helping you in terms of your carb sensitivity to add the yogurt, yogurt and cottage cheese are not interchangeable.

"What I am asking is I feel that I need more protein, can I add the cottage cheese or yogurt to get that one oz of protein to my superfood meals? Am I making sense? LOL!"

Kimberly, it's not you, it's me! haha! :-) I'm feeling a little fried today. I've been spending much of the past 2 days caring for a very dear friend who is in a hospice setting and has only a few days left, if that much. It's a difficult situation, yet a good one too. She is my hero!

I'd say to stick with the SuperZone recommendations of 1 serving of the suggested dairy foods daily, being sure to use the ones containing some fat, as noted. Yes, by all means you can add that one serving of dairy to one of your SuperZone meals. Because you're eating it together with SuperZone foods, I doubt you will have any difficulty with carb sensitivity regardless of whether you choose cottage cheese or yogurt (or either of the other two dairy foods recommended for the SuperZone plan). If you do have trouble after eating them, I'll be happy to try to help you figure it out.

Seems odd to me that you can exchange cottage cheese and yogurt equally in the Superzone. Why would that be? Yogurt is dairy, but cottage cheese is a protein, not a mixed protein/carb product like other dairy products are.

??

Sorry to hear about your friend. I went through that with my dad and I pray that I never have to go through that again with anyone! Thanks for your response. Take Care!

I have always used the greek yogurt for a protein source because it has so much protein in it and figured that I could use them in place of the egg whites if I wanted to. I do see what you mean and the carb issue was what I was concerned about.

Thanks Kimberly. I went through this same exeprience wth my dad, too.

Some additional clarification, I don't think the carb in the small serving of yogurt will be of as much issue when added to a SuperZone meal as compared to when added to a regular Zone meal. Since you're using Greek yogurt, then you really have nothing to worry about, though I'd probably adjust the amount of Greek yogurt used to an amount that provides no more than about 7 grams of protein.

I forgot to mention this. I don't eat much dairy, so I've been putting a little West Soy Unsweetened Soy milk on my SuperZone granola. Basically it contains no insulin stimulating carb to speak (1 gram in an 8 oz. serving), and I'm only using maybe 1/2 cup at the most.