Hi Guys,
I am new to the zone diet, I have been following the paleo way of eatting for 100 day I have lots weight and improved my fitness but now I feel its time to go zone paleo but I am so confused on my block ect per day/meal HELP PLEASE
my weight 56kg
5ft 2inches
I train everyday from weight session running and crosfit
My energy levels are so low and I am so hungry......
I think i should be on 10 blocks
but
is this per day
what dose it work out per meal and wh am I so hungry

cant wait to hear from someone ;)

Kylie, put yrou stats into teh Bidy fat calculator on this site(in Tools, above) to deteremine your daily need. A tip, 11 blocks is the daily minimum for an adult. You're probably not eating enough.

Kylie, sorry for those typos!

Hi Sue
Thanks for the reply
I did that before and it said 10 t0 11 blocks
So is this right that it would be 2oz of protien
3oz of carbs
3 grams of fat per meal
I am just so hurgry and no energy

Kylie,

Try 12 blocks and make sure you're balancing correctly. If you'd like to post your
LBM and food diary containing a few days of your actual meals and snacks (note the specific foods, amounts and timing, and when you felt hungry). I'll be happy to take a look. After a few days of eating Zone balanced meals adn snacks you shouldn't be feeling hungry. During the first few weeks of the Zone a small percentage of people can feel a temporary lack of energy due to the initial release of AA as you begin to burn stored fat. Increasing your Omega Rx dose can dilute out the excess AA and help you feel better sooner.

Your giving me hope,

Body Fat %: 27
Body Fat Weight (lbs): 34
Lean Body Mass (lbs): 91
Daily Protein Requirement (g): 82
or # of Blocks of Protein: 12
# of Blocks of Carbohydrate: 12
# of Blocks of Fat: 12
is what the calulator said
okay daily

Breakfast 6.30-7am
20z allbran
1 egg
3grams almonds FEEL OK ENERGY WIZE
10.30-11 am
1 apple
3g coconut milk
1 egg

1pm lunch
NO ENERGY FEEL SO HURGRY THIS KEEPS UP UNTILL ABOUT 5ISH
20z tuna
20z couscous
3g advocard

4pm
protein shake
half cup strawberrys
half tsp peanut butter

dinner 7-8pm
30z chicken
1 cup green veg
1/3 drink of coconut milk

What do you think
is it me or is the weighing confusing
Thanks so much

Hi Kylie

Sue will give you a more detailed response but I can see straight away you are not having enough vegetables. Once you bulk your meals up with these they will stop you from being hungry. Especially if you add things like chickpeas, black beans etc. Couscous is not a good choice as a carb. Looks like you are not having enough protein for breakfast. Again, All Bran is not a good carb either. You also need to have a snack before bed time. This will keep your insulin level whilst you are asleep.

Kylie, thanks for posting you Body Fat Calculator result. Glad to see it concurs with my take on things. In addition to not eating enough, it's your food choices. The carbohydrates in your breakfast, AM snack, lunch, and afternoon snack are all from grain and fruit, and then your have 1 cup of veggies (a partial carbhoydrate block) at dinner. Also, your dinner is lacking in carbohydrate. Change to eating vegetables to provide most of your carbohydrates. Keep the fruit to a couple servings of berries per day (berries are the best fruit choice for the Zone). Skip the grains. The overload of grain and fruit is most likely the cause of your hunger and lack of energy.

Additional tips:

Instead of eating whole eggs eat egg whites plus a little additional monounsaturated fat on topf of the usual amount fo fat (the whites of 2 eggs = 1 whole egg re Zone protein, and are fat free); egg yolk is high in AA, a major cause of inflammation.

Switch the coconut milk to a monounsaturated fat like almonds, olives, olive oil, Macadamia nuts or avocado.

Hope you're feeling better soon. Please keep us updated.

Kylie, I agree with all that was posted. Reduce the grains. If you want to include grains, make the portion sizes much smaller and incorporate small amounts of grains into your diet, and add a LOT more veggies. No food is banned in the Zone, but some foods, like the grains, should be eaten in moderation.

This is where i get confused, if I bulk things out with veg does this count as my carbs??
Thanks x

Kylie, yes vegetables count as carbohydrate. In a Classic Zone meal most of your carbohydrates should come from vegetables.

Kylie you may find this food block guide helpful. Post it on your fridge and you will have it memorized in no time.
http://www.zonediet.com/tools/zone-classic Download Zone Blocks Guide »

Hi,
Thank you for the advice I am eatting more and feel so much better, and training harder!!
I have also order so books to learn more about the zone, would else would people suggest I always do or need to learn.
Any suggestions on a bread replacement, bit worried about eatting to much.
Any one had a allergies to lettuce??

Hi Kylie

You can never eat too many vegetables!!! If you are following the Zone properly you wont be eating too much. That is great that you are training harder and eating more veggies. And I am sure the veggies are filling you up as well.

Why not start looking through this forum. Work your way along the tags up the top with "success stories" and "why it works". Read through the posts on the forum - read the "Blog." That will keep you busy for a few hours!! Also, if you have any questions post it here.

My daughter has suddenly become allergic to avocados which she has eaten all her adult life. She is 34. Lettuce would be a strange one to be allergic to as it would be mostly water. Was there anything else with the lettuce that could have caused the reactions?

Margaret, one of my daughters is 34 y.o. too. :)

Kylie, Zone bread! It's the best! Find it here: http://shop.zonediet.com/custom/pro...dc742df017

Sue - I know that you are close to my age - I am 58 in October. I feel so old when I tell people how old my daughter is (she is my eldest) and they dont believe me. Some people have said I must have got the birth date wrong (as a joke!!). They say I dont look my age which is good but now I just want to get my body feeling like it is a younger!

You're right , Margaret. I turned 59 in June and people never believed my age either. :)

Hi,
Okay bad day, trained really hard, breakfast good not sure what happen after that. At the mo I have my head in zone meals in secounds and enter the zone,
having problems working out my blocks per day, Sue very kindly helped me with this and said 12 blocks so I broke it down to 3 blocks per meal and 1 block for 3 snacks.
But per meal is that breakfast 3 blocks of protein
3 of carbs
3 of fat
same for lunch and dinner, really cofused!!!!!!!!!!!!!!!!!
I had been following some meal plans of 12 blocks from the crossfit journals, sample
breakfast Snack Lunch Snack Dinner Snack
1 corn torialla 1/4 cottage cheese 3oz tuna 1oz sardine 6oz beef 1/2 cup yogurt
1/4 cup black bean 1 cup sliced tomatos 3tsb light mayo 1/2 peach 1/4 onion sprinkle walnuts
1/3 onion 1/3 tsp olive oil 1 slice bread 5 olives 1/2 green pepper
1 green pepper 1/2 apple tomato and season
2 eggg
10z cheese
3 tbs acocado

Sorry long winded, but what do you think??
Conured about the bread and how they are working each meal and block out, I dont get it lol

Please help so I can work each meal out myself
I have read the stories and they are great, I really want this to work for me, you guys look great
Please help, may be a meal plan lol

Thanks

breakfast 1 corn torialla 1/4 cup black bean 1/3 onion
2 eggg
10z cheese
3 tbs acocado

Snack
1/3 tsp olive oil
1/4 cottage cheese
1 cup sliced tomatos

Lunch
3oz tuna
3tsb light mayo
1 slice bread
1/2 apple

Snack
1oz sardine
1/2 peach
5 olives

Dinner
6oz beef
tomato and season
1/2 green pepper
1/4 onion

Snack
1/2 cup yogurt
sprinkle walnuts

Kylie

Sue has worked out the blocks so that is good. The way you want to spread the 12 blocks through out the day is alright. You are still not having enough vegetables. You didnt have any for lunch. Take out the bread and fill up on vegetables. For each meal (3 blocks) you just choose 3 blocks of protein, 3 blocks or carbs and 3 blocks of fat. For the 1 block snacks you choose 1 block protein, 1 block carb, 1 block of fat. How are you feeling? Are you hungry? Do you have lots of energy? This should be the gauge to see if you are in the Zone. It really is quite easy. Did you have a look at the food guide that the tech support posted? Just pick and choose from this list.

Hi All these great people who keep giving me good advice,
Here I go again.....
Been following the zone 7 day plan, feeling so so much better for energy and I have my head stuck in 2 zone book, trying
I get on great untill late at night after my dinner or about 4-5pm then I cant help but slip out of the zone.
Are the slip ups in my head and I need to be stronger or have I not got the diet right.
Been keeping a food diary, so I can work out what works.
How much cheese do an of you eat in your diet, the snack that works the best for me is cottage cheese, pineapple and 4 cashenuts.
If I ate 2 snacks like that would that be cottage cheese overload.
How do you keep on track??????
Please help lol
THANKS

Hi Kylie,

You might need a little more time. It can take up to 4 days of eating appropriately Zone balanced meals and snacks 24/7 to lower insulin into the Zone to begin with. Your hunger is most likely caused by your carbohydrate choices and/or amounts. Here's a chart to help if you adjust for hunger: http://drsears.com/portals/6/Docume...lchart.pdf

You'll notice on the chart in the pdf that hunger doesn't necessarily mean you need more food.

The pineapple is the bigger problem in your additional cottage cheese shack. Berries would be the best fruit choice for the Zone. Try eating only favorable carbohydrates for now, and mostly in the form of vegetables (pineapple is unfavorable carbohydrate). Once you're free from hunger every day all day long, then try switching some of the lower density carbohydrates for a little bit of unfavorable carbohydrate to see how much of it you can handle without getting hungry.

When you maintain hormonal control (insulin control) you will literally not experience hunger as long as you continue to at according to the Zone. It's not a matter of needing to be stronger.

I rarely eat cheese. It's best to keep it to one serving a day or less.

Hi, Kylie! I do use cottage cheese at least once per day, and sometimes twice. If it works, then go ahead. Using cottage cheese is not a bad thing, and if it works to keep you in the zone, then use it.

I wouldn't recommend using other hard cheeses, they are just too high in fat to be using consistently. However, if you choose to use a fat free hard cheese, then that isn't an issue.

I think that sometimes you just have to use a bit of willpower in the first few days. It is hard to NOT feed yourself when you feel hungry, even if the actual need for food isn't real. I have experienced this, and I can sympathize with you. It is kind of a viscious cycle until you get over the hump. If you feel that you HAVE to eat extra due to hunger, then just make it a zone snack rather than eating OOZ to satisfy a craving.

Hi everyone,
Thanks for the good advice Sue and Cranberrycat,
Here is another one.....
Does anyone hit 4pm and just feel like they need somthing??
I think I may struggle with my lunch?? I am sticking to the 7 day plan and its just lunch I struggle with really.
Thanks