I'm a new full-time Zoner. I've been using the Zone for years to balance my blood sugar (especially trying to eat a Zone-friendly breakfast), but a couple of weeks ago I went for it whole-heartedly so I can lose weight and be healthier. I feel great! Usually.

I see that some recipe posts here are not strictly 3-3-3 blocks but are balanced for the person who posted them.

What is the step-by-step process to find the right balance for me? I'm not sure how to fine-tune my own eating when it could be any combination of things: maybe I need more -- or less -- fat and/or protein and/or carb. I'm slightly overwhelmed.

Hi Mary,

The protein amount stays the same at whatever your daily recommendation is (find your recommendation with the Body Fat Calculator). Begin with equal meal balance (3-3-3, or 4-4-4) and apply the 4-hour hunger test. If you're not hungry 4 hours after the meal you don't need any adjustments. If you are hungry at 4 hours, judge the type of hunger to determine the adjustment you need. If hungry and focused (feeling fine, but you have significant hunger) add 1 C block to every meal (3P, 4C, 3F or 4P, 5C, 4F). If hungry and unfocused (or any of the following: sleepy, agitated, anxious, faint, dizzy, jittery, etc.) drop 1 C block from each meal (3P, 2C, 3F or 4P, 3C, 4F) Some people who need to drop 1 C also find it helps to add a couple extra F blocks, too.

Here's a basic flow chart demonstrating the adjustments: http://drsears.com/portals/6/Docume...lchart.pdf

Thank you so much, Sue! That makes it very clear. I am now reading A Week in the Zone, and somehow with your explanation and what is in the book, the fine-tuning seems to make sense suddenly. I am embarrassed to say that I also realized that when a recipe includes nuts as a fat source, I have been forgetting to eat them. I'll bet actually eating the fat block will help a lot, too!

I often do the same and forget my fat blocks from a meal. How much does this effect weight loss? or ability to stay in the zone?

Try not to forget to add the monounsaturated fat to you meals and snacks. It's very important. It controls (slows) the rate of entry of the carbohydrates into your bloodstream. Without the fat you will have difficulty achieving the lower insulin levels needed to stay in the Zone and losing stored body fat.