I know you all told me to post a typical days meal so that you can possibly help me figure out why I can't get and stay in the Zone for longer periods of time.

Here is what I have been doing this week.

Before I work out I have one or two egg whites, 3 almonds, handful of blueberries.

Bfast which us usually 1- 1 1/2 hours later is either a zone bagel with peanut butter or a smoothie. It is a recipe I followed that Cran posted. I don't have the recipe with me but I think this is what I put in. I have added my Omega oil along with the olive when I had it in liquid form and it still didn't keep me in the Zone.

1/4 cup cottage fat free
1/2 cup fat free oikos yogurt
7 grams protein powder
2 teaspoons of olive oil
I also take my Omega pills with the smoothie.
I will use either a half an orange and 1/2 c of blueberries or
I will use 1 c of blueberries or sometimes I will use strawberries or blackberries. I keep the carbs to two blocks. I have tried three blocks and still not keeping me.

I am hungry within 1 1/2 to 2 hours of having this. Craving something!

Lunch: 3/4 c fat free cottage cheese
1/2 cup and have tried 1 cup and 1/ 1/2 cups of blueberries still feel hungry within an hour or two of eating. Have tried all different block combos.
18 almonds

Dinner: might be 1/2 package of zone pasta with an ounce of chicken or just a little bit of oil.

Last night I had 3 oz of chicken breast, 2 cups of spaghetti squash, 15 almonds still craving something.

Sometimes, I will have a zone bagel with peanut butter for dinner.

I drink a lot of water and exercise 6 days a week for an hour to an hour and a half. Today I have focused hunger yet other days it is unfocused and I haven't changed the amounts of anything. I pretty much eat the same thing everyday!

snacks consist of either a superzone food but mostly I will eat:
1 or two boiled egg whites with a little bit of hummus and 3 almonds.
Or, 1 oz of chicken, 1 c spaghetti squash, and 3 almonds. I have tried to cut down the spaghetti squash and it didn't work.
1/4 c cottage cheese, 3 or 6 almonds, 1 block of berries.
string cheese, 1/2 apple, 3 almonds

Today, after lunch, I am craving and have unfocused hunger.


I am frustrated and ready to give up. Not give up trying, but everyday is a strugle to stay not craving something! I am basically craving something every two hours. Is it something in my system that just won't let me stay or get in the zone? I don't know what else to change or do.

There was one time in my life that I can remember eating a meal that consisted of Salmon and veggies. That was the only meal in my life that I can say I was full for hours and did not crave anything. I didn't know about the Zone at the time but I do know that I have always been like this and that one meal actually kept me full. Wish I could remember exactly what I ate. I would eat it everyday!

Any suggestions?? Thanks!

Some tips:


1. Begin keeping a daily journal/food diary of what you eat and when, your exercise, and how you feel 4 hours after meals. It will be a valuable tool for now, while you're trying to work this out.


2. Recheck your protein requirement.


3. First thing in the morning eat a minimum of a full 1 block snack with double the fat. You current pre-breakfast/workout snack is not a full block, and it's short on fat because you're not replacing the missing fat in the egg white. That snack would be balanced, with the minimum amount of fat needed for the Zone, if it contained the whites of 2 eggs, 1/2 cup blueberries and 6 almonds.


4. Try more veggies and less fruit, to lower the GL of you meals and snacks. You may find you do best with variety of densities of favorabel veggies. I eat a 13 block day, and I'm only able to tolerate a block or two of fruit a day and still stay in the Zone.

5. Double the number of fat blocks you're adding to meals and snacks (if you now add 3, add 6).

6. Always eat the bedtime snack.

Last of all, to eliminate hunger/cravings it takes several days of consecutively eating Zone balanced meals and snacks (balanced for your specific needs). Try not to be too discouraged. This can be worked out.

I do keep a journal but I haven't been writing how I feel after 4 hours because I am hugry before that. Within 4 hours, I have eaten something else. Should I still write it down after 4 hours or after every meal/snack?

I will try more veggies and limit myself to one block of fruit a day and see what happens. I like yellow squash, zuchinni, green beans, spaghetti squash. I think those are low on the glycemic list. I really don't like veggies that much. Plus, I need food that I can take with me to work and be able to eat it without having to cook. I guess I will eat raw veggies with hummus but again, I have to watch the hummus! Any other suggestions as to what to eat with raw veggies? I will have salsa but have to watch that as well.

I went to the calcualtor. I fit in between the active and very active. I work out a lot but don't lift everyday. I exercise with weights about 4 days a week. So, I either need 12 or 13 blocks which is what I have been doing. I either need 81g or 91g of protein depending on which category I fall in. It is confusing. Plus, the body fat percentage that it gives me is off!

Thanks!

"Should I still write it down after 4 hours or after every meal/snack?"

No, not if you've eaten again prior to 4 hours. Just write how you're feeling when you get hungry ('focused hunger' or 'unfocused hunger') and the timing since your last meal. Also note when you're not hungry by the time of your next meal or snack. It will help you to see which foods work better, and know what and how to adjust. The way to use the info in your diary is to take a particular meal that is not working for you and change one thing in it. Then record how you feel 4 hours later (or earlier if you got hungry). If needed, keep following this same procedure with the meal until it works and you don’t’ get hungry. Remember to change only one thing at a time. You may find the some meals just can't be tweaked to work for you, so simply scrap those. What you end up with is the meals you like best, tweaked to work to suit your needs and prevent hunger. It takes a little trial and error but it’s well worth the effort.




"Any other suggestions as to what to eat with raw veggies?"

tuna, chicken, turkey, blended tofu dips, blended cottage cheese dips, guacamole...



"81g or 91g of protein depending on which category I fall in."

That's between 11.5 and 13 blocks, not a big difference. 12 or 13 should be fine.

Kimberly, I would say up the blocks to 13, and keep it there consistently. I wonder if part of your problem is that you are just not getting enough?

Another question for you, prior to beginning the Zone, what kinds of foods/meals were good ones for you? What would keep you from being hungry?

Cran, when I read your question about what foods before zone would keep me from being hungry I was LOLing because the answer is none! As I mentioned in the first post, I remember one meal that kept me for a long time and that was it. I had Salmon but can't remember what I had with it. When I would go out for a big breakfast, most times it would keep me full for hours, at least 4 hours but as to other meals, I can't
think of any. Now, I understand that it was probably because of my carb sensitivity.

I was thinking that maybe I am not getting enough but I will see what happens.

kimberly,

re: "I was thinking that maybe I am not getting enough but I will see what happens."

and

" I work out a lot but don't lift everyday. I exercise with weights about 4 days a week."


I'll be happy to see if you block estimate is appropriate. I would need the following info. What is your LBM, what is your aerobic exercise how much time do you spend performing it weekly, how heavy is the weight you lift, and how long are your 4 weekly strength training sessions?

Also, do you feel you are lacking in energy during exercise?

I am going to measure again and post the information. Thanks, that would help.

When I have a snack before exercise, if I have a block of each, do I only eat 2 blocks for breakfast 1 1/2 hrs later or do I go with the regular 3 blocks?

Can I cut a pizza (zone super pizza) in fours and put peanut butter on 1/4 and eat for a snack before exercise or is that not in the zone? Or, can I do the same with a pretzel or eat just one super zone cookie?

Can I eat the above just for a snack in the middle of the day or is it not in the zone?

“When I have a snack before exercise, if I have a block of each”
Each what, P, C and F?




“do I only eat 2 blocks for breakfast 1 1/2 hrs later or do I go with the regular 3 blocks?”
Depends on your daily block need and how you choose to split it. Since you eat 12 or 13 blocks, you can easily handle a 1 bl wakeup snack and then a 3 bl breakfast an hour or two later (I also require 12 -13 bl daily and I’ve done this for years).




“Can I cut a pizza (zone super pizza) in fours and put peanut butter on 1/4 and eat for a snack before exercise”
Sure.



“ or is that not in the zone?”
It’s in the Zone.



“Or, can I do the same with a pretzel or eat just one super zone cookie?”
Yes to both.



“Can I eat the above just for a snack in the middle of the day or is it not in the zone?”
Yes, and yes, it’s in the Zone.



I’ll keep my eye out for your activity stats and LBM.

Have a great weekend!

Kimberly,

I asked that question because sometimes I think we just don't all fit into the same mold, and that symptoms are not always going to be the same as what is in the book. In addition, sometimes our expectations are set too high.

When one struggles as much as you have (and me), then sometimes it is better to try some radical change, and perhaps a change that may not make a lot of sense.

This past week, I have been experimenting with meals using oat groats as a salad base, usually about 2 blocks worth, and then adding in more low-glycemic carbs (red or green pepper, for example). Using the block method, this would add up to maybe 3-4 blocks of carb. But, using the low-glycemic carb as an "unlimited" carb rather than a measured carb, I felt that I was able to get good hunger control from the entire meal.

The point here is that under the block system, I would be measuring the green pepper, but if I was using green pepper with superzone food, then I could just add as much as I wanted without having to count it at all. I thought I would try this with other foods and it seems to be working well for me.

Anyway, that is just an example, and the point is to keep thinking outside of the box for a solution. You and I don't seem to fit "inside" of the box, and I think we need to be more creative in our solutions.

So, you are not necessarily measuring the low glycemic veggies when you are eating? I have never heard of oat groats. I have seen some posts about them but didn't really pay much attention. What meals would you use them with? Are they carb blocks?

But, basically you are saying that you are experiementing with having a little more of the low glycemic veggies? I want to understand because we don't fit the mold and I will try anything.

I still have to measure but didn't have time today so that Sue can give me some advice as well.

This website says my LBM is 101 pounds. My scales says my fat percentage is 24, my caliper says 23 and this site says 28.

I work out with weights 4 days a week using 10-12 lb weights for most of the workouts. I usually will do a 30-40 min weight video and then cardio for another 30-1 hr. Most days I am working out 1 - 1 1/2 hr per day.

Thanks, Sue!

You're welcome kimberly!

Try not to be discouraged. This can be worked out and your hunger eliminated.

With 101 LBM and your exercise activity, 12 blocks is absolutely appropriate for you. Your activity level is "Active" for Zone protein requirement and block requirement calculations. This results in 11.5 blocks which you'd round up to 12. If you feel you must, go to 13, but no more. For comparison sake, I have about 115 LBM (I'm 5' 7+") and fall into the "Active" level. I eat 12 blocks most days, sometimes 13. My exercise is very similar to yours: 45 min to 1+ hour cardio 6 days a week, strength training 3 days at a similar level, plus I do 3 or 4 demanding yoga classes each week (they include strength work with the focus on core and legs).

Your hunger should resolve with the appropriate adjustments, mostly re carbohydrates. I see some things that could change when looking at your list of meals in this thread, but without seeing an actual day in context I might be jumping to the wrong conclusions (at first look, I notice a lot of fruit and dairy, and a lack of the best veggies for the Zone). If you'd like to post a day or two of the recent journal you've been keeping, including actual foods and amounts, timing of meals, snacks and exercise, and how you feel (when the hunger is occurring), I'll be happy to take a look and make suggestions about what to adjust.

Also, is your hunger the focused or the unfocused type?

I am 5'7 plus as well. May I ask what your ideal weight is?

I am trying this week to put more of the favorable veggies in my meals.

My hunger can be both.

Today, I am eating all super foods and was unfocused 3 hrs after breakfast and an hour after lunch.

For lunch, I had the pasta and mixed some taboule in. I was still hungry so I ate a 1/2 zone.

At 3:30 only two hours later, I had the bagel chips and some hummus. It is almost 5 and I feel okay so far.

I will be experimenting this week.

I'm at 22% body fat when I weigh around 150 pounds. That's where I am now. With my current LBM, I wouldn't want to go much below 140, which would be 18% body fat for me. Your ideal weight numbers would be lower (130 pounds at 22%, 123 at 18%) because your LBM is significantly lower than mine.

Tabouli (basically mostly composed of cracked wheat) is unfavorable carb, and not a good addition to any Zone meal or snack, especially not for a person with unfocused hunger.

Remember, it's going to take a few days to a week of Zone meals balanced for your needs, consecutively eaten 24/7, to get rid of the hunger.

Hang in there.

Kimberly,

oat groats are not easy to find, but they are an oat grain, kind of shaped like a grain of rice. I use a block or 2 in cold salads, to add some density.

I know that I have a problem with carb sensitivity, but at the same time, I also feel as if the low-density veggies don't always provide enough, either. So, I feel that if I eat the veggies more like "unlimited" rather than limiting to 2 blocks, then maybe I will get what my body seems to feel that it needs.

I am new to the Zone Diet. I am a believer in it and have come here for help. It is a bit overwhelming to me. My eating is most of the time out of control. I love to eat healthy but then I crave junk food and sometimes binge eat. I think I can get help here but am confused. I am probably 45% body fat and I come here and see people complain that they are 22-25%. I would love to be there. Where do I start? I know everyone is busy but how do I fit journaling and planning in? I really am willing to try.

Hi Joan -- welcome! You'll get a lot of really good advice here. I started with the book "A Week in the Zone", since it was a simple, quick read to get me started. Through your experience and further reading (Toxic Fat and Mastering the Zone are good and more in-depth), you'll find that the benefits to the Zone lifestyle are so much more than weight loss (although that's a key component). These added benefits (heightened physical and emotional well-being) really keep my motivation high.

As for journaling, I am computer geek by nature, so find it easiest to keep my food journal in an Excel spreadsheet. Since I mix and match a lot of the same foods, I can quickly copy and paste. I created a simple spreadsheet where I enter the time of day, food and quantity I've eaten, and protein, fat and carb blocks for each.

And regarding body fat -- as you'll see in my signature, I started at about 50% body fat. As it went down % by %, I was ecstatic -- for example, when I reached 45%, I was just as happy as I am now at 24% -- it was PROGRESS and I felt so good as I saw the % go down. So don't get discouraged -- remember, it's all relative :-) !

Hope this helps a bit -- looking forward to seeing you here in the forums!

Laurie

Hi all-
It's been a while. i'm so frustrated!!!!! after losing the 100 pounds,i went from a 4 block to a 3 block. the problem is..... i just dont feel in the "zone". i have since try'd all the different veriations. up a half of each,down a half of each. i just cant find the right combination. because of all this,i've gained 10 pounds... i cant let this happen.any thoughts on this? i really need help.i'm willing to try anything.i've read the book 4 times.what am i missing???????
HELP
Tammy

Hi Tammy,

I can't know what you're missing because I don't have enough info about exactly what you're doing and eating. For starters, why did you change your daily number of blocks to what sounds like 3 blocks less per day? Did your protein requirement change, and if so was it due to a decrease in physical activity level or a loss of LBM? Typically you don't change your daily block amount when you reach your ideal body fat%. You simply all a little extra monounsaturated fat to meals to preent further los of stored body fat.

If you'd like to post more info, I'll be happy to help you turn this around in a better direction and get you back in the Zone. I'd need your height, LBM, body fat %, type(s) and amount of aerobic activity in one week, amount of strength training activity in one week, and a food and exercise dairy of one typical day for you, including specific foods eaten and amounts of each, timing of meals and timing of exercise. :-)

No worries, this can be fixed. :-)

hi sue-
here is the aditional info you asked for....
height is 5.5 lbm is 164 body fat% is 16
my typical day...
rise at 5am breakfast at 6am.3/4 egg sub.1 and 1/2 cup grapes and 6 mac nuts.2 cups coffee.no carbs in cream and sweet n low.no carb spray for eggs.
lunch at 11am 3oz tuna(dry) and 2 tom. and 1 cup blueberries and 18 almonds.
1/2 hr brisk walk.32 oz water
snack at 4pm 1/2 zone bar.16 oz water
dinner at 7pm 3 oz turkey and 3 cups green beans and 3-1/3 teaspoon slivered almonds on beans. 32 oz water
walk on treadmill for 1 hr.16 oz water
snack at 10pm 16 oz water.
bed at 11 pm.
the reason i changed my block ammount is when reading the book(entering the zone) dr. sears said the typical woman is a 3 block.i re-caliculated my numbers when i lost the weight and it gave me a 3 block.now that you metion it,it was around that say time i started gaining the weight.
i might as well give you the rest of my numbers.i might be doing it all wrong.everytime i wasnt in the zone after 3 meals i re-read a different part of the book.
weight-180
hips-43
waiste-38
sue-please help me figure this out.i need to get that zone feeling back.
Tammy

Hi Tammy,

I'll be glad to help. :-)

Here's the result using the female calculator on this site with your weight and measurements and the "Active" level.

Body Fat %: 39
Body Fat Weight (lbs): 70
Lean Body Mass (lbs): 110
Daily Protein Requirement (g): 88
or # of Blocks of Protein: 13
# of Blocks of Carbohydrate: 13
# of Blocks of Fat: 13

A 1/2 hour brisk walk plus 1 hour of treadmill walking daily is probably more like "Active" unless you are doing the treadmill at a very slow speed. Since you were doing well with 14 blocks, I'd say going 13 blocks for now is more appropriate for you. When a person eats too few blocks, the body perceives starvation and will not let go of its stored body fat. If you feel my take on your walking is over estimated, then try 12 blocks daily.

I can see you are doing well with meal balance, as well as with your water intake, but there are some things in your menu that could be keeping your insulin elevated for now. This, plus the too few blocks, can cause you to go out of the Zone (your feeling you weren't in the Zone) and to gain weight.


Some tips:

1. Increase to 13 blocks.

2. Replace all or most of the fruit in your day with Zone favorable vegetables, and try to have most of you carbohydrates from vegetables. Right now you have only several blocks of vegetables in your entire day, which is working against lowering your insulin into the Zone.

3. If that's regular coffee, switch to decaf, or eliminate it. The caffeine in coffee elevates insulin.

4. Be sure to take you Sea Health Plus dose at the same time you take your Omega Rx. Besides the polyphenols it contains, it helps you to absorb Omega Rx better.

5. Read TOXIC FAT, Barry's most recent Zone book. The Zone has evolved a lot in the past 15 years since ENTER THE ZONE was written.

See how it goes with these changes for a couple weeks, and then we can go from there. This can be turned around. Let me know if you have questions. :-)

sue- thanks for all the good info.
if i dont walk every night,am i still a 13? most of the time im happy to walk,but there are nights i cant walk.
thanks tammy

Tammy,

If the hour walk in the evening on the treadmill is few times a week, or if it's more frequent but not strenuous fast paced walking, then try increasing to 12 blocks instead.

Sue-
Thanks
Tammy