Hi All,

I'm planning on starting Zone soon (likely after the holiday rush) with my sister. We're thinking about "kick-starting" our Zone experience with the ZoneFast program (hoping this shows us a bit more of what Zone is about and what we can expect to be eating, how we will feel, etc. before we progress to doing it ourselves using Zone recipes). I see that the ZoneFast program comes with a number of foods (Zone bagels, pasta, pizza crusts, etc.) and was curious as to what I will be expected to be adding in. Just the vegetable additions from the grocery list? There are a number of ZoneFast recipes that add in various proteins and condiments, etc., but one of the things I read about ZoneFast is that all of the Zone products provide your necessary protein so I'm a bit confused. Would definitely appreciate hearing from anyone who has done the ZoneFast or has any additional insight as to what to expect.

Thanks!

Hi Mary,

I've been "in the Zone" for about 17 years. I lost 100 pounds using the "At-a-Glance" method (http://www.zonediet.com/tools/zone-classic), then I did the block counting for a while, and I've since switched to ZoneFast. I love it! Zone Fast is giving me better results than my best Zone Classic meals ever have. Basically you can add veggies, some fruit, some monounsaturated fat, and up to 1 oz of protein to any meal. Optional, you can also add one serving of dairy a day. Use the food examples in the grocery list as a guide. The easiest way to do it is to think of the Zone Fast foods as a substitute for regular breads and baked goods and go light on any other protein you add to the meal because the Zone products already contain all the protein you need. It's not necessary to add any protein to Zone Fast meals. The ounce of protein is just to give you variety and flavor in your meals. By sticking with the Zone favorable foods in the Grocery List for additions, you'll be eating calorie restricted anti-inflammatory Zone balanced meals without giving it much thought. Good luck to you and your sister!

Hi Sue -- thanks for the info. I started Zone Fast yesterday and do have another question for you. I noticed in your series of posts regarding your daily diet on Zone Fast that you appear to have more than one snack a day. I work out about 6 days a week (4-5 days of CrossFit weekdays and then running on the weekends). Do you know how many blocks the Zone Fast program is supposed to equal when followed as prescribed? I ask because my Zone Coach suggested adding in a second snack during the day. Is this a 1/1/1 snack in addition to the amounts listed in the Grocery Additions? I just want to make sure I'm doing things right. Thanks!

PS. Sue, when I do the body fat/block calculator it says I should be having 12 or 13 blocks a day (depending on whether I choose "Active" or "Very Active" -- I'm not sure which level I should choose given my activity level). Not sure if this works into the answer as to whether I should have an extra snack or not. If I am doing the math correctly and were doing traditional Zone I believe at 12 blocks a day this would work out to three meals of three blocks each plus three snacks of one block each, right? (I plan on moving to traditional Zone after I have completed Zone Fast so might as well clear that up now I guess.)

Hi Mary,

Yes, 3 3-block meals plus 3 1-block snacks would be a 12 block day. You're not limited to that breakdown, if you have another preference, as long as you do not eat more than 5 balanced blocks at one time and do not go longer than 5-6 waking hours without eating.

I require 13 blocks daily. As compared to the recommended Zone Fast plan for the average woman, I split my dinner into 2 smaller meals (accounting for my 2nd snack) and I add an additional snack (my 3rd snack). I use the Active level. My current activities are hiking/walking on wooded trails 5 days per week (45 min to an hour each), 3 strenuous 1 hour yoga classes per week (I’ve been practicing Yoga for about 5 years), 3 strength training sessions (45 to 50 min. ea.) per week and daily balance training which also includes stretching.

Bottom line, whether you choose Active or Very Active will depend on the intensity and duration of stress being placed on your muscles. The activity level you choose determines the amount of protein you will eat to repair and maintain your current muscle mass (or repair and build more muscle if you're training program is designed to increase muscle mass); Active = 0.8 grams of per pound of lean body mass (LBM), and Very Active = 0.9 grams protein per pound of LBM. Take care not to overestimate your activity. It can result in eating more food than you really need, which can easily hamper Zone progress. My best advice would be to try not to transpose Zone Fast meals to blocks. If you require 12 blocks, you're pretty close if you follow the suggested plan as is, and add an ounce of protein at least 2 of your meals. If you require 13 you could add an extra snack (or snacks if you prefer not to add more protein to your meals). You'll notice in my food journal that I don't add protein to each meal. I prefer to stick with smaller meals, and I also eat mostly vegetarian to eliminate as much dietary AA as possible. My breakfast usually includes added protein and is usually comparable to a 3 block meal minus 1 carbohydrate block, plus extra fat. I'm very carbohydrate sensitive and do best with this balance. My snacks and most other meals are mostly all the same size and have approximately the macronutrient content of a 2 block meal plus a little extra fat). If you were to try to apply blocks to my day it would be close to 3 bl breakfast/2 bl snack/2 bl lunch/2 bl snack/2 bl dinner/2 bl snack. Hope this helps.

Keepign a brief food journal at first can be a great help. I like the journaling tool on this site.

Sue -- thanks for the quick reply. This is very helpful! I will likely be only adding the extra protein to one of my meals, but definitely not all three. Also, I agree about not wanting to over state my activity level because I want to get the most that I can out of this so I will likely stay with the 12 blocks once I move on to regular Zone. (Though in all honesty when I say regular Zone I mean a mix of the Zone prepared foods and traditional Zone recipes as the prepared foods add a bit of convenience for me.)

I am already at a pretty healthy body weight and body fat percentage so I really started Zone with the hopes of building a bit more lean muscle mass/definition with my workouts and to shed those last five pounds. I am just trying to figure out how to work the fact that I should have at least a half block snack before and after working out (since I go very first thing in the morning) with also making sure that I have an afternoon and pre-bed snack. Would a 1/2 block snack immediately before and then soon after working out (so 1 block total) + Zone Fast Breakfast + Zone Fast Lunch (including 1 oz protein) + 1/2 Zone Fast snack + Zone Dinner + 1/2 Zone Fast snack work? Sometimes I don't leave work until late so I am wondering if doing 1 whole Zone Fast snack between lunch and dinner, and then a 1/2 block snack right before bed (no added protein with Zone Fast dinner) would be too much?

I really appreciate your input and all of your informative posts on here!

You're welcome, Mary. To me it's all "regular Zone". :)

Re: "Would a 1/2 block snack immediately before and then soon after working out (so 1 block total) + Zone Fast Breakfast + Zone Fast Lunch (including 1 oz protein) + 1/2 Zone Fast snack + Zone Dinner + 1/2 Zone Fast snack work?"

No, that's not enough food. You require 12 blocks and this gives you about 10 blocks (.5 + .5 + 2 + 3 + 1 + 2 + 1 = 10). You could eat a Zone Fast snack pre-workout (this is 2 blocks) and breakfast will suffice as your post workout food. You could also change either your afternoon or evening snack to 2 blocks. These changes will give you the protien you require daily.

Stick with at least 1 block snacks. 1/2 block is not enough.

Thanks Sue! Sorry for all the questions but I really appreciate your patience in trying get me on the right track. It seems that I may have already miscalculated somewhat for today since I did a 1/2 block snack this morning before working out but will try to "recompute" with the rest of the day and then will shoot for a 1 block snack before working out and using breakfast as my "recovery" tomorrow.

I'm sure I will have more questions as time goes on so don't think that you're heard the last from me ;)

No worries, Mary. I'm happy to help. It might make things easier to to keep in mind that the goal is to have a constant supply of protein being delivered to the body all day long, not too little and not too much. Try not to get too caught up in all the calculations. It's not necessary to be exacting. Following the basic Zone guidelines and listening to your body's signals (re satiety, energy and concentration) will bring success.