I have been on the Zone plan for a week and am confused about a couple of things. First, the block allowance. I calculated according to the Mastering the Zone book and it allows me 8 blocks. I know that my calculations are correct as I've followed the steps, re-read and then calculated several times. On this forum I've seen that now it's recommended to have 11 blocks but why? I cannot see an explanation other than Dr Sears changed his mind. Why after years of low blocks being OK do we suddenly need to change?

I think part of it has to do with low calories, but when I calculate or look at this diet, I certainly don't calculate the calories to be as low as many others do. For example, using a 10 block day for easier math, if I had 10 eggs as my protein (clearly ridiculous but you'll see my point), then each egg is 70 calories. Therefore 70 x10 = 700. So, just with my protein I have 700 calories. Similar with a cheese stick - also 70 calories. Now, before everyone responds with ' you're not supposed to eat 10 eggs', I do understand that, but my point is that I can't see how anyone is calculating this diet at 7 or 800 calories total for an 11 block day as I have seen here. Especially once you add the fat. What am I missing?

I know we don't count calories, but it is still important to me to monitor them especially as it would be easy to make the Zone a high calorie, high fat diet if you weren't watching things carefully.

Hi Kat,
Dr. Sears established the 11 block minimum for adults many years ago, saying it ensures people get the nutrients they need.

Kat,

I totally agree with you on calorie counting, and that is why I ALSO count my calories.

There is a bit of a flaw in your calculations, in that if you are supposed to be getting 10 blocks of protein, 10 eggs will do it, but will also give you a lot more fat, that you didn't calculate in. Also, if you assume that one egg has 7g of protein, you first have to convert the grams into calories. A gram of protein has 4 calories, and so one block of protein has 28 calories. Multiply that by 10 blocks, and that gives you 280 calories coming from protein.

Of course, one egg also has fat in it, and so it is actually recommended to eat 2 whites instead of 1 whole egg, otherwise you are getting too much fat, which adds calories.

If you eat the cheesestick, one cheesestick would be your block of protein. But, again, there is a LOT of fat in cheese, which contributes a lot of calories, including saturated fat.

Actually, if you do the math, an 11 block meal plan will give you under 1100 calories. However, many foods have smaller amounts of macronutrients that we don't count. We don't count fiber in the Zone, although fiber does contribute to the overall calorie count of the food. We don't count the smaller amounts of protein found in some vegetables (just take a look at spinach--lots of protein there that we don't count). So, bottom line is that our Zone meals probably have more calories in them than what we may realize.

It took me a long time to really GET this, because I had forever written off calorie counting until I sat down one time and logged my meals into a calorie-counting software program and really SAW it. I now know that calories STILL count when eaten in excess!

Cranberrycat - thanks for your input. I kind of get what you are saying, but am still a little confused. Although that may be the calories coming from protein, I would still be consuming 70 calories per egg so I'd still be eating 700 calories with the 10 eggs. The zone may calculate it at 280 from protein but I'm still eating 700. I understand that a lot of those calories are from fat, but it would still keep me balanced if I used the correct carb blocks. That's where my confusion comes from. If a block is a block, then the assumption everyone makes is that a block of protein contains a set number of calories. However, clearly this isn't true since the foods we are able to count as a protein are not all the same.

I do understand that we shouldn't be eating ten eggs because of the high fat, and I'm not doing that, I'm just confused about how the calories stack up. Basically, if I'm understanding you, I'd be eating more calories, but just not counting them. So, the calorie count on the Zone would not be accurate since we are ignoring calories except from protein. So if we choose to count a food as a protein, we are ignoring the other nutrients?

Kat,

If you look at the food block list, the best choice for eggs is to use 2 egg whites instead of 1 whole egg for your protein. IMO, the whole egg should not even be there as a fair choice, it should be listed as a POOR choice, due to the higher fat content and the AA (arachidonic acid) that it contains.

A whole egg (large) is 74 calories, and has 5g of fat. The calories from the fat are 45, whereas the calories from the protein are 24. So, if you eat 10 whole eggs to fulfill your protein requirement, you are going to get a LOT more calories from the fat. My understanding of the Zone is that you can eat a LITTLE extra fat and stay in the Zone, but if you eat too much fat (excessive), this will not help you to stay in the Zone. So, maybe 1 egg per day is OK, but if you continue to make that same choice throughout the day, then you will not be able to stay in the Zone. Sometimes, I just don't believe that this point is made very clearly in Zone books, and clearly I feel that some of the proteins on the food list receive the wrong rating. However, it is a fairly clear point that Dr. Sears makes in that he recommends lean proteins and monounsaturated fats as the best sources, of which whole eggs and cheesesticks are not that.

Also, regarding vegetable proteins in Zone, we generally don't count them because there is not a lot to count, and much of the protein is not made bio-available, they are "incomplete proteins". One would have to be a mathematician in order to count what is available and what is not, and the idea of the Zone is to make things more simple, rather than complex.

I choose to count my calories, it keeps me honest. If you look at spinach, for example, there is almost as much protein as there is carbohydrate, so the calorie count would be double what you would expect for a block of carb. However, because one would have to eat 10 cups of raw spinach to equal a block of carbohydrate, one would be getting twice as many calories, but overall not doing much damage in terms of calories because the overall caloric value is still very low.

So, if you eat "favorable" foods in the Zone, you are likely going to be fine with regard to calories, as well as getting good nutrition, and staying very full and satisfied. If you choose to eat less than favorable foods in the Zone (which we all do once in a while), then you could run into problems with calories.

I hope this helps!

Kat... A great book in addition to the one you have already read, that may help you is "A week in the Zone".. it is a step by step guide through a week. Recipes everyday... Many use it for two weeks and find it to be the best step by step:

You can also look at the following that may help you:

http://www.drsears.com/Resources/ta...fault.aspx

http://www.zonediet.com/tools/zone-classic

So I bought 'A Week in the Zone'. Total waste of money. Nothing new or different from 'Mastering the Zone'.

Just to be clear - I was not confused about what to eat. As I stated multiple times - I KNOW I'M NOT SUPPOSED TO EAT 10 EGGS, but my argument was that although everyone is talking about 11 blocks equalling around 1100 calories that is not true. It depends on which foods you choose. And since no food is off limits, it is possible to eat high calories. My concern is that if someone chooses less favorable options, then the zone is essentially ignoring this by saying that an egg is only counted as protein when clearly there are fat calories to add. So, its not about a lack of understanding but more about the misleading posts and discussions here and in the book that talk about the zone being naturally lower in calories.

Still, at least I got to spend money on a book I didn't need to get to the same point as I originally made!

Kat,

I have no disagreement with you... it is definitely possible to eat too many calories while eating a Zone-balanced diet.

As an example, I had a bowl of oats the other day with some protein powder and peanut butter. Boom!!! 400+ calories (and this is a breakfast that I used to eat quite often).

This is why I choose to count calories along with counting blocks in the Zone. It really does help me to make smarter choices. If I don't pay attention to the calories, I might try to convince myself that the "extra" this and "extra" that have no effect (like my oatmeal breakfast example). But, without having the knowledge of caloric intake, one would never know that they could be overeating calories.

And, excess calories may also be a reason why one might not be able to stay in the Zone!

The Zone recommends Egg Whites, no fat, nearly all Protein.
So, you don't count any Fat.
Now, if you do have a whole egg, yes there is Fat in the egg yolk.
Egg yolk is also one of the few foods high in Choline, a necessary nutrient for your body.
Egg yolks also have AA - and one purpose of the Zone is to reduce AA - of which an excess leads to the silent inflammation.
Some AA, little, is necessary; however, most western diets have way too much AA.
If you know you have severely restricted AA, then a whole egg now and then might be OK.
The AA/EPA blood test would be the way to go.

Hi Kat,

The Zone is inherently calorie restricted when followed according to the principles. Those principles include choosing lean proteins, avoiding AA rich foods (especially egg yolk and organ meats) and avoiding omega 6 fats as possible. Sure, if you eat 10 whole eggs you're going to have more fat than if you'd chosen to eat 20 eggwhites (both 10 P blocks). But then, eating 10 whole eggs is not following the basic Zone principles (to avoid egg yolks, and to choose lean proteins, with each P block containing approximately 1.5 g fat). 20 eggwhites, on the other hand, is the protein equivalent of 10 whole eggs, conforms to Zone principles and had a much lower calorie yield, about 280 , like you said. You'd add extra monounsaturated fat a meal containing eggwhites, to be sure to have optimal Zone balance. More info about dietary fat in the Zone is discussed in the FAQs chapter in "Mastering the Zone". When followed according to principles 11 blocks will contain about 1200 calories.

This post is just an illustration of what I believe Kat is talking about.

Steel cut oats 1/4 cup dry (1 cup cooked)= 3C, 170 cals
cottage cheese, fat free 3/4 cup= 3P, 120 cals
sliced almonds, 1/8 cup= 3F, 85 cals

total blocks for meal = 3C 3P 3F

total cals for meal = 375

All 3 of these foods are Zone favorable foods, yet fall almost 100 calories MORE than a typical 3-block meal should fall.

Personally, after calculating out favorable Zone meals, I have found this to happen to me on other occasions, as well. Eating almost 100 cals extra per meal can lead to 300 extra calories by the end of the day, and we haven't even touched on snacks yet.

1 block serving of hummus deviled eggs = 138 cals

I 've never heard of a caloric maximum on a Zone meal. I've always thought that the info about a balanced block being around100 calories is a rough estimate. Of course it will differ depending on the actual food choices. A person following Zone principles will be eating veggies and fruits for most of their carbohydrates throughout the day, not all meals snacks consisting of grains and legumes. Regardless, even if one ate 11 blocks oats meals and hummus for carbohydrates all day, it is still a calorie restircted intake. If a person can manage to stay in the Zone while eating all moderate to higher density carbohydrates they will be lowering inflammation and maintaining the low insulin levels which allow the body to burn fat to produce it's energy. I've never given the slightest thought to calories and have been very successful with the Zone for over 17 years.

Thank you Cranberry Cat - I was beginning to lose hope that anyone got it! Today is a great example - I ate only favorable foods all day, have eaten 10 blocks (not had my evening snack yet) and according to the calorie calculations I am at 1403 so far. That just makes me nervous that those extra calories will stall my progress. So again, not sure where the 100 calorie per block idea comes from, but I'm not seeing the Math work.

In my early years of zoning, I seem to recall reading somewhere that eating in the Zone would provide between 1200 and 1500 calories, again depending on food choices.

This is really a huge problem for those who are of shorter stature!

Speaking more along the lines of caloric thinking, my basal metabolic rate is at 1600 cals. So, regardless of whether I eat in the Zone, a diet consisting of up towards 1500-1600 cals is going to stall my progress. Eating in the Zone guarantees that I am burning fat, as long as I am not eating too many calories. But, even Dr. Sears states that excess calories will stall weight loss.

Those of taller stature have a little more wiggle room, as their BMR is higher (which may explain why I often hear that shorter people generally have a tougher time losing weight)

The point here is that it does definitely pay to watch calories as well as eat in the Zone. It is just a simple "insurance" policy. It helps to verify that the meal is within an acceptable caloric range, while being in the Zone.

I've yet to see a BMR that applies to a person burning fat to produce ATP. All the ones be seen refer to calories needed when burning carbohydrate, so they would not be a useful tool for a person in the Zone. When one uses Zone At-a-Glance, their palm will tailor their meals to the appropriate size to suit their need, whether a large or a petite person. If the individual's activity level and LBM dictates a much higher block amount than the average person would consunme (per the Body Fat Calculator) they simple eat some extra snacks.

Ok, people, here you go. I got curious and looked up the calories in one of my of my favorite Zone snacks, 2 egg whites (32 calories for large eggs) cooked in 2/3 tsp. olive oil (26 calories), served with 1/2 cup fresh blueberries (42 calories). Guess what? That's exactly 100 calories. Change it to a 3 block omelet made with 2 blocks veggies plus a block of blueberries on the side and it usually comes to less than 300 calories. When you eat according to Zone principles, you will have a calorie restricted diet.

Thanks for the added examples. It just goes to prove the point, that it indeed IS smart to be mindful of caloric intake when following the Zone. Obviously we don't normally count calories in the Zone because we focus on insulin control to put our bodies into a fat-burning mode. But, it definitely IS possible to eat zone-favorable foods and still exceed a "low-calorie" intake, which is the point that the original poster in this thread was trying to make.

Here is another zone-friendly example of a 1-block snack:
3 1/2 cups cooked spinach (1 block favorable carb) = 145 cals
2 boiled egg whites (1 block fat free protein) = 34 cals
2/3 tsp olive oil (1 block mono-unsaturated fat) = 27 cals

This snack equals 206 calories! What if I turned THIS into a 3-block meal?

To answer your question, that would be a calorie restricted meal that would put a person smack into the Zone. Realistically, I doubt anyone is going to eat 10 1/2 cups of cooked spinach at a sitting (that's 3 x 3.5 cups), but regardless, caloric thinking is not the answer to a successful Zone experience. Again, when one follows the Zone principles, as set forth by Barry Sears, they will be eating a calorie restricted diet.

I am not sure that I am understanding how a 600 calorie meal is calorie-restricted?
(and NO, one would probably not eat that much spinach, but maybe Popeye would!)

So, lets put it in terms of a realistic meal...

How about 4 boiled egg whites, 3.5 cups spinach, 1/4 cup hummus (to fill the egg whites), 1/4 cup fat free cottage cheese, 2/3 tsp olive oil, and 1/2 cup blueberries? This equals 421 calories, using all zone-favorable ingredients. If I eat this meal 3 times per day, I have already consumed 1263 calories and have not even touched my snacks yet. What if I am just crazy about spinach and decide to eat the spinach snack example that I used previously for my snacks? That is an additional 400 calories added, to total1675 total calories by eating in the Zone.

Just a note about my meal calculations, per Zone recommendations, because I have used fat free proteins, I should be adding more olive oil, but since there is a fair amount of fat in my hummus, I adjusted my fat accordingly.

The original poster in this thread was making a point about how eating in the Zone does not necessarily guarantee that one will be taking in a calorie-restricted diet. I think we all agree on the fact that we don't focus on calorie counting in the Zone because we are focusing on insulin control to put our bodies in a fat-burning mode. Not to mention, we also focus on what we can do to decrease inflammation, so obviously making good food choices is key to the Zone being effective. However, MY point in this is to point out that it certainly does not hurt to be mindful of calorie consumption. 1675 calories IMO is 500 calories in excess of what a typical Zone day should be providing for me, and it would be difficult to just wipe away 500 excess calories, even if I am burning fat for my energy.

Maybe it would be more helpful to explain to the original poster WHERE those extra calories are going? Are they stored? Are they excreted as waste?

I just thought I would share one more thing, and then will be done discussing this topic, as I believe my point has already been made.

In my early years of the Zone, I was initially successful in losing weight. However, as time went along, I struggled more and more to make any further progress, despite my efforts.

It was not until I started to calculate calories as well as Zone blocks that I realized how many excess calories I was taking in, and so as I used the available tools to calculate my meal calories, I found that I could make good choices in the Zone even better choices by simply monitoring caloric values.

And, as soon as I began to do this, then the weight loss started to happen again.

I don't doubt that others have been successful without doing this, and people follow the Zone for many reasons besides weight loss--and I bet there are plenty of people who use the Zone in combination with other diet approaches. I don't really see anything wrong with counting calories, it has helped me immensely.

Cheers!