Hi, new to the forums but not to the Zone diet. Been on it for 7 years. I'm kinda feeling that the foods that I'm eating are getting boring and wanna add some more things in. I've got a couple of questions.

Plain Yogurt, It's listed as 1 protien and 1 carb block. I usually get 1% just like the other mixed protien/carb foods such as milk. I'm wondering if I can substitute frozen, fat free, sugar free yogurt as the non frozen.

Slow Cook Oatmeal, I would like to add this. I don't know what to get though. I can't find anything specifically named that. I find Steel Cut Oats, Rolled Oats, Oat Groats, Irish Oatmeal, Scottish Oatmeal. Another problem is, all of those, have way too high a calorie content if I wanted to have more than 1 block.

Lets take McCanns Irish Oatmeal for example. Zone Block size is 1/3 cup for oatmeal.

McCanns Serving Size = 1/4 cup = 150cal
150cal x 4 = 600cal per cup
Divided by 3 = 200 cal per Zone Block

Eating 2 of those would put me at 400cal
Then I still have to add the fat, say 100 more
Then the protien would put me well over 600

I eat 4 meals of 4 blocks a day
I try to keep my meals below 600cal to match my activity level and body type.

So I guess my question is, with the restrictions i've placed. Can I just not eat oatmeal? Or am I missing something? I do see that Oat Groats have less calories. Are those oatmeal too?

K, found some answers on the Oatmeal. Looks like Oat Gorats are the more pure form. Irish, Scottish and Steel Cut are just the Gorat that's been cut. Rolled are the Groat that's been steamed and rolled. So I should be ok to eat Plain Oat Groats right?

Darrel, yes, oat groats are acceptable for the Zone. Slow cooking steel cut oats (not the instant steel cut...yes there is actually an instant version of these!) and oat groats are the two forms of oats considered to be favorable carbohydrate for the Zone. As for frozen yogurt, it really depneds on the ingredients in the particular brand you choose.

As far as the frozen yogurt, I was thinking more of whatever they have at all the frozen yogurt shops that seem to be popping up everywhere.

It would be best to check the label. Most places are very willing to share this info when asked. Good luck!

Hi Darrel,

Country Choice Irish Steel Cut Oats is what I use. Remember a block is 3gF/7gP/9gC(after the fiber has been subtracted) the brand mentioned is 1/4C serv=3gF/5gP/27-4=23gC(150 cal)to that add what ever it takes to make your 3 or 4 block meal. I eat 3 block meals so I would add 6gF(almonds)/16gP(protein powder)/4gC(blueberries).

You, for a 4 block meal 12gF/28gP/36gC(after the fiber has been subtracted), the starting point would be the same, the brand mentioned is 1/4C serv=3gF/5gP/27-4=23gC(150 cal), now build it w/ what foods you like to 4 blocks.

I understand how the carbs are counted. It's just too many calories to make it worthwhile.

Hi Darrel,

Did you know 1/4C dry = 1C when cooked. When the weather is cold I will cook 1/1/4C let it cool add PP and I'm all set for the week, just heat it in the microwave w/ frozen berries & slivered almonds.

I think what's confusing is that serving size on the containers is 1/4 cup dry, but the zone guide says a block is 1/3 cup cooked.

I think i'm way over thinking it, I'll just go with Tech Support's advise of going with 1 cup of cooked to get the 27g carbs minus fiber, then add what I need to get the rest of the carbs. Throw in protien powder and fat.

Back to the frozen yogurt, could I just buy some regular organic yogurt and throw it in an ice cream maker? I've tried to freeze yogurt before and it came out icy, would using an ice cream maker prevent that?

I just looked-up/read - and apparently there are a lot of frozen yogurt afficianados!
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Most recipes call for Greek or greek style yogurt (3 cups), sugar (1/2 to 3/4 cups) {ouch!}, and 1 tsp of vanilla extract or some lemon zest or both.
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A few folks have reduced sugar to 1/4 cup or cut out the sugar completely (the sensible ones!), so it is apparently not necessary to the process.
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The vanilla extract is for a little additional flavor if you want.
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And from what I gather, the lemon zest is to add some of the original tanginess of yogurt back in, which is lost some due to the ice-cream making process.
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You can make your own greek-style yogurt by putting it in a coffee filter and letting it strain in the refrigerator for about 6 hours. One person said they did it over-night, longer than 6 hours, and it was too thick - so They added a little 2% milk in.
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enjoy

Yeah, I don't want to use/make greek style yogurt. I don't want to add sugar or anything else. Can I just put Plain 1% Yogurt in an Ice Cream Maker?

try it - and see how it comes out. it might be a little wattery/thin - but try it and let us know.

So I've done some research on making frozen yogurt. Sounds like it'll come out watery with regular yogurt. So I'm looking into Greek Yogurt, is it an acceptable Zone food?

I'm looking at Fage brand, they say they use only Raw Milk, Cream and live cultures. No poswdered cream or protien or thickeners or preservatives. Sounds like the purest form of Yogurt to me. Then the Whey is strained. I'm sure that changes the nutritional properties from regular Yogurt. The nutritional information from their non fat Greek Yogurt is as follows

8oz container:
9g Carb, 0 fiber
20g Protien
0 fat.

I've read freezing it doesn't affect the probiotics or nutritional value whatsoever.

8oz wouldn't be worth it to put in an ice cream maker, but a larger container would then be separated into multiple servings later

Just for simplicity sake I could make a 4 block meal like this right?

8oz Greek Yogurt
1 cup strawberries (measured then blended, would be less than 1 cup blended)

Put in ice cream maker

After is frozen, eat with 2 other carb blocks (cherries or something)
Add a protien block
Add 4 fat blocks, Since is non fat, I'd have to double that to 8 right?

"Back to the frozen yogurt, could I just buy some regular organic yogurt and throw it in an ice cream maker? I've tried to freeze yogurt before and it came out icy, would using an ice cream maker pr"event that?

I've made unsweetened frozen yougurt in various flavores in my Cusinart ice cream machine. Mine hasn't been watery. It has had a good consistency right out of the machine as soon as it's finished, but when you store it in the freezer it becomes rock hard.