Per my body info I require 16 blocks per day - 4 at each meal and 2 mid-afternoon and evening snack - so I started making a meal plan. I'm OK on lunch and super, but breakfast is confusing me. my plan is below.

I concede that not all choices are ideal, but my specific question is - is this correct? It seems like way too much food.
By the way, when do you re-calc # of blocks required - 10% loss, 10lb loss, etc.?

Thanks.

Breakfast -
2 whole eggs - 2p - 2f
4 egg whites - 2p
2 whole wheat toast - 2c
6oz V-8 fusion - 2c
2 bacon - 2f
6 almonds - 2f

Hi,

I'd say go back to the drawing board on this one. Two slices of toast would usually contain closer to 4 C ( but maybe you have a significantly reduced carb bread, defer to the packaging label ) and the bacon would be considered as protein. I agree they're not the best food choices. Food choice (choosing the best Zone foods) is as important, if not more important, as the amounts of those foods you consume. Along the numbers work on paper isn't going to guarantee you'll be in the Zone.

Hi James,

Smartphone correction error I didn't catch in my previous post: Making (not " along")

Your Zone Body Fat Calculator result is the amount of food you need to maintain your current muscle mass at your current activity level. It's not a function of your total weight. It will only change if your activity level and/or your lean body mass change.

OK -
I've decided to cut back to 3 blocks per meal and 3 zone bar snacks (15 blocks).

Breakfast -
1 whole egg - 1p - 1f
4 whites - 2p
1 toast - 1c
6 oz V-8 fusion - 1c
2 bacon - 2f
9 almonds - 3f

Is this correct:
The bacon has only 2g protein and 3g fat for 2 slices so I count it as 2 fat only
The bread is Nature's Own Double Fiber Wheat - 13g cho (5 fiber) per slice - I'm subtracting the fiber for 8g cho per slice - 1 carb block

Also, am I correct in my fats? I assume that there should actually be 6 fat blocks per 3 block meal, but assuming each protein block has a hidden fat block, 3 proteins would equal 3 fats leaving 3 to makeup.

1 whole egg has 1f
2 bacon for 1f by the packaging numbers
9 almonds makes up the remaining 3f

Thanks for clarification on the nutrient content of your choices. Yes, correct, re your understanding of fat blocks. The whole egg would typically contain enough fat to cover all the "hidden" fat for that 3 block meal, but if you want to add another F it will work (better to eliminate the bacon). I'm assuming the 1C notation on the juice is a typo and you mean 2.

Also, if your calculator requirement is 16 blocks, you'd want to eat all 16 blocks every day.

Good luck!

No, I think he's got it rught.
V-8 juice is typically only one Carb block per 6oz or 8oz depending on the particular V-8 version.

I said that because he called it 2C in his previous post. I didn't take the time to google it and check.

Ok, just checked, it's 1C. James, you could use another carbohydrate block there, though it wouldn't be absolutely necessary. A handful of blueberries would do the trick.

So if I am reading this correct you can have a whole egg and treat it as 1 pro and 1 fat.

Great information to know I Just love me some eggs !!

Techinically you could, but there's more to the Zone than making the numbers all up. Egg yolks are to be avoided in the Zone because of the arachidonic acid (AA) they contain. AA elevates inflammation. The primary goals of the Zone are to lower inflammation and control hormonal responses. Eggwhite, on the other hand, is one of the best sources of protein for the Zone. A long time classic Zone snack is deviled eggs made with hummus. Cut two hardcooked eggs in half lengthwise, discard the yolks and fill the with hummus. Hummus contains both teh C and F in this snack.

You can use the recipe index to help and the zone bars you can buy at target, Meier and Walmart in the states

Don't go by the packaging go buy the zone block list use turkey bacon an egg is a protein

Even though certain items have fat in them follow the list they don't break it down as much as our. Indus do even cheese is a protein not a fat follow the list I an zone nutrition certified and know it works just follow it

Katie

Zone bars are not avaiable in any of the stores you mentioned. Dr Sears bars are only sold through the Zone website. http://shop.zonediet.com/custom/pro...9d3f594ff&

Hi everyone! Could you please check a few menu examples for me-to check if I'm adding fat blocks properly; I'm still a little confused:

1. If I eat for lunch: 3 blocks (3 ounces) of delli Turkey (cut fresh-no preservatives) is there 'hidden fat' even in this fresh Turkey or do I need to add 9 grams total (3 fat blocks per 1oz. each
Protein block)? If, for example, I added a Carb block that has some fat in it (for example: a slice of whole wheat bread has 1.3 grams of fat= (1) 1.5 gram Fat block)-would I count that as a lowfat or depending on how much the label ranked it in fat-use those numbers as a fat block for the protein source that needed extra fat? In which case, I would add back: 1 Tbls of Avocado= is only 1.5 gram of fat (a half block), then add another 1 Tbls of avocado to complete 1 full 3 gram of fat block?

2. If I ate, instead, 2 Oz. of Roast Beef (2P blocks), again fresh deli cut, no preservatives, which has a little fat, would I count that as (2) 1.5 grams of 'hidden fat', in which case I need to add back another (2) 1.5 grams of fat, and then I pair this with 1 ounce of cheese (1P block) that I count as: 20grams of Parmesan= 5.7grams of fat (divided by 3grams= 2Fat blocks), or if I don't have the label for the cheese-Provolone, than 1 ounce= 1P block and 1 (3grams or 1.5 grams of fat)? Not listed in the Zone appendix how much fat block we count for a fatty cheese-only as a Protein block? Then, 2 cashews is listed as 1 fat block-but in the Zone Appendix, as well as the updated online blocks sheet, it lists all the fats as a 1.5 gram fat block-which is only half of a true fat block? So, if my protein source doesn't have fat, I have to double this (for example, 4 cashews is 1 Fat block-3 grams); if my protein source has a little fat of 1.5 grams or 'hidden fat' without a number listed (Roast Beef), then I need to add only the 2 cashews for the 1.5 grams of fat to complete the 1 block of fat for the meal (needing another 2 blocks of fat)?

3. I read something about counting fat in eggs? Some other source listed them as only protein blocks, which then I need to add my 3 grams= 1 Fat block per 1 Protein block of the eggs/ egg whites?

4. If I have 200ml. (less than 1 cup) of my nonfat milk (P= 6.2 grams (1P), C= 9.8 grams (1C), and Fat= 0.2 grams-no fat), with 17.75grams (1/2 pkg.) of my Whey Protein Powder (P= 6.6grams (1P), C= 7grams (-1C), and Fat= 0.3grams- no fat; then I need to add 1 ounce of Parmesan Cheese (P= 6.6grams (1P), no Carb, and F= 5.7 grams ((2) 3gram full fat blocks); then I just need to add 1/2 apple for (1C), and 1 more full fat block of 3 grams= 4 cashews, for example? Is this a correct 3 block breakfast?
Can you please be specific in breaking down and explaining how to calculate the fat in protein and carb sources, and how to add back the missing fat in my examples-using the appendix and it's measurements, so that I can be sure how to do this regardless of the food source I choose.

5. Lastly, I have researched Goji berries, which has a Glycemic Index of 29, apples have 38!! Yet, they have been said to NOT be a favorable Carb? They are also not listed anywhere in the Zone blocks list; I inquired about them (Superfoods) with a Zone Rep. I am not understanding why they wouldn't be considered a low Glycemic, favorable Carb? Could you please explain this to me? Also, another 'Superfood' Quinoa, is a plant based carb; one that I replaced for my brown rice side dish, that has a Glycemic load of only 18! Why isn't this a favorable Carb? Lastly, the zone rep told me that the updated list (corrections from Zone book errors) now lists carrots as a favorable carb., yet I didn't find that update listed on the online 'updated' food blocks list. Can you please verify this?
Thank you for your assistance.
Paj

RE: 1. If I eat for lunch: 3 blocks (3 ounces) of delli Turkey (cut fresh-no preservatives) is there 'hidden fat' even in this fresh Turkey or do I need to add 9 grams total (3 fat blocks per 1oz. each Protein block)? If, for example, I added a Carb block that has some fat in it (for example: a slice of whole wheat bread has 1.3 grams of fat= (1) 1.5 gram Fat block)-would I count that as a lowfat or depending on how much the label ranked it in fat-use those numbers as a fat block for the protein source that needed extra fat? In which case, I would add back: 1 Tbls of Avocado= is only 1.5 gram of fat (a half block), then add another 1 Tbls of avocado to complete 1 full 3 gram of fat block?
.
Yes, Turkey meat would have some fat. Only add 1.5 g Fat per 3 ounces of Turkey.
Whole wheat bread count the fat on it, too.
BUT, whole wheat bread is unfavorable carbohydrate.
So assume the 3 oz Turkey has 4.5 g Fat. 1 slice bread has 1.3 g Fat. That's 4 blocks fat.
You need 6 blocks fat (3 servings fat) for a 3 block meal or 9 grams fat total.
You already have 4.5 g Fat. So add in 4.5 g fat or in your case 3 Tbl Avocado.

RE: 2. If I ate, instead, 2 Oz. of Roast Beef (2P blocks), again fresh deli cut, no preservatives, which has a little fat, would I count that as (2) 1.5 grams of 'hidden fat', in which case I need to add back another (2) 1.5 grams of fat, and then I pair this with 1 ounce of cheese (1P block) that I count as: 20grams of Parmesan= 5.7grams of fat (divided by 3grams= 2Fat blocks), or if I don't have the label for the cheese-Provolone, than 1 ounce= 1P block and 1 (3grams or 1.5 grams of fat)? Not listed in the Zone appendix how much fat block we count for a fatty cheese-only as a Protein block? Then, 2 cashews is listed as 1 fat block-but in the Zone Appendix, as well as the updated online blocks sheet, it lists all the fats as a 1.5 gram fat block-which is only half of a true fat block? So, if my protein source doesn't have fat, I have to double this (for example, 4 cashews is 1 Fat block-3 grams); if my protein source has a little fat of 1.5 grams or 'hidden fat' without a number listed (Roast Beef), then I need to add only the 2 cashews for the 1.5 grams of fat to complete the 1 block of fat for the meal (needing another 2 blocks of fat)?
.
Roast Beef is not normally a low-fat protein. I looked it up.
2 oz of Deli Roast-Beef is 18 g Protein and 4 g Fat.
1 oz of Parmesan cheese is 8 g fat and 12 g Protein (not your best choice)
1 oz of Provolone (low-fat) is 5 g Fat and 7 g Protein.
Cashews, not best choice for fat, yes count those as fat only.
.
Here's a guide for unlabeled food, you can use:
http://www.formulazone.com/Help.asp

RE: 3. I read something about counting fat in eggs? Some other source listed them as only protein blocks, which then I need to add my 3 grams= 1 Fat block per 1 Protein block of the eggs/ egg whites?
.
IF you se only egg whites, then no fat counted. 2 egg whites = 1 block protein.
If you use whole egg, including yolk, count Fat.
Again, egg yolk not best choice, contains AA (Arichidonic Acid, an excess of leads to inflammation).
Goal of Zone is not about balancing foods, that's just one part of means to the goal.
Along with balancing the right foods as a part of diet to control insulin response and reduce silent inflammation.

Paj

1. Most deli turkey brands are very close to fat free, but check the food label for fat content, as they may differ from brand to brand. Follow John's advice, regarding treating it as a low-fat protein, if it does have fat in it.

2. Same with the roast beef, although I find roast beef to be a bit more fatty than turkey, so it is more likely to be treated as a low-fat protein. Again, follow John's advice, but check the label to see if it is lower in fat than that, and add in more fat accordingly.

3. If you are eating egg whites only, then count them as a fat free protein.

4. You would be correct in your calculations for your breakfast example. Keep in mind, doing all of the calculating and math is not necessary. We don't have to be exact to that extreme. :)

5. I can't answer the question about goji berries or quinoa, all I can say is that there is probably more to it than just glycemic load. As for the carrots, I can't explain that either, but the list was updated as of the printing of the ANTI-INFLAMMATION ZONE, and it has been pointed out for quite some time to the webmasters (I had not checked lately to see if this had been taken care of, so obviously it has not been).

RE: 4. If I have 200ml. (less than 1 cup) of my nonfat milk (P= 6.2 grams (1P), C= 9.8 grams (1C), and Fat= 0.2 grams-no fat), with 17.75grams (1/2 pkg.) of my Whey Protein Powder (P= 6.6grams (1P), C= 7grams (-1C), and Fat= 0.3grams- no fat; then I need to add 1 ounce of Parmesan Cheese (P= 6.6grams (1P), no Carb, and F= 5.7 grams ((2) 3gram full fat blocks); then I just need to add 1/2 apple for (1C), and 1 more full fat block of 3 grams= 4 cashews, for example? Is this a correct 3 block breakfast?
.
1 cup) of my nonfat milk P=6.2 grams, C=9.8 grams, Fat= 0.2 grams
Whey Protein Powder P= 6.6 grams, C= 7 grams, Fat= 0.3 grams
1 ounce of Parmesan Cheese P= 6.6 grams, 0 g Carb, F= 5.7 grams
1/2 apple C = 9 grams
.
Total:
P = 19.5 grams or approximately 3 blocks P
C = 25.8 grams or approximately 3 blocks C
F = 6.3 grams or you need to add 3 grams Fat (6 almonds for example) to match the 3 blocks protein.

RE: 5. Lastly, I have researched Goji berries, which has a Glycemic Index of 29, apples have 38!! Yet, they have been said to NOT be a favorable Carb? They are also not listed anywhere in the Zone blocks list; I inquired about them (Superfoods) with a Zone Rep. I am not understanding why they wouldn't be considered a low Glycemic, favorable Carb? Could you please explain this to me?
.
You seem to be mixing Glycemic Index and Glycemic Load.
You can not compare the Glycemic Index of one food to another.
It has to do with not only the speed of break-down into its sugars, the Glycemic Index,
which affecs the insulin response - but also the serving size (Glycemic Load) - so you can compare.

I guess I am not understanding what is meant by Glycemic Index vs load? I thought they were one and the same (I googled info. all about Goji berries, and there was a whole explanation regarding the glycemic (index)? Sounded good, but nothing is mentioned (favorable or unfavorable or how much of it) in the Zone block lists. I have printed out the 'updated version' of the block list-which has some repeated mistakes as well.
Also, the Zone list puts cashews as a favorable fat. True or misprint?

In regards to the Parmesan cheese: the package label listed it as 20 grams: P= 6.6grams (1P), C= 0, F= 5.7 (2 full-3grm. fat blocks). Would it be correct to follow the product labels calculations, and revert to the Zone list for cheeses when there is no label? If I follow the label, I should be correct with the blocks for the 3 block meal?
The deli meats I was referring to are not prepackaged, but are sliced fresh from the meat counter (they do not come in an outer package like in the States, but are a slab of meat inside the refrigerated glass-as if just prepared and is sliced according to what you ask for) and lasts maximum 3 days before spoiling. Since they don't have labels, I refer to the Zone book listing them as 1 ounce= 1P block?

Thank you for your help!
Paj

In regards to the Parmesan cheese: the package label listed it as 20 grams: P= 6.6grams (1P), C= 0, F= 5.7 (2 full-3grm. fat blocks). Would it be correct to follow the product labels calculations, and revert to the Zone list for cheeses when there is no label?
JdP> Yes.
.
If I follow the label, I should be correct with the blocks for the 3 block meal?
JdP> Yes.
.
The deli meats I was referring to are not prepackaged, but are sliced fresh from the meat counter (they do not come in an outer package like in the States, but are a slab of meat inside the refrigerated glass-as if just prepared and is sliced according to what you ask for) and lasts maximum 3 days before spoiling. Since they don't have labels, I refer to the Zone book listing them as 1 ounce= 1P block?
JdP> Yes.

About cashews, they're a good Zone fat choice. They contain almost as much monounsaturated fat as almonds do. I've heard Dr. Sears explain that they are a good fat choice but the drawback is they taste so good people might tend to overeat them.

Thank you for clarifying these things!!! I feel so confused and frustrated: everytime I think I finally made good menu options, with all the proper calculations for the foods to balance, I realize that the fat was off or I picked the wrong foods, or I hear contradictory or confusing info. regarding the choices!! The first time I sat down for hours and days with Mastering the Zone book premade sample menus, wrote down in a notebook those choices and made new meal menus based on what I like, did all the calculations to balance the blocks, only to find there were numerous mistakes in the food menu lists, and had many questions I had to take up with a Zone Rep through emails! He referred me to an 'updated Zone blocks list' online that addressed the mistakes and miscalculations from the book. The list has a few 'mistakes'- putting some items in both favorable and unfavorable lists, for example! Then, I realized I was not calculating properly (all this time) the fat blocks (as I see many people are also confused about), since it is not clearly explained in the book!! It is confusing to say we need 3 blocks of fat, but then the list we choose from states that one block of fat equals 1.5grams (not knowing that this is ONLY half a block, and we might need to double this). So, you would think you need 3 choices from the list to get your 3 blocks (like you basically do with protein and carbs). Then, there's this whole other area to comprehend regarding nonfat, lowfat, 'hidden fat' in your protein choices, as well as looking at fat in your carb choices-then reevaluating how much of those total in their fat content, and then calculating how much in addition you will need to add in, then looking it up in the fat list, and calculating how much to add to your meal!! It can be quite overwhelming! I'm still not sure if I got it right!! Then, I realize I must also check each food item label, calculate the blocks per serving, since many times they don't fit with a recipe or Zone meal menu (since products and brands may differ a lot from eachother, and therefore from the listed amount in the Appendix!!) Lastly, if the list needs to be updated or has some errors, I have to stop to inquire about this as well; so, esentially I have wasted about a month and lots of time trying to get this stuff straight! Thank God for the forum and you guys who can help clarify these things much quicker and easier!!!