Posted By Sue on 29 Jun 2012 01:36 PM
To break the plateau, first calculate your Zone protein requirement. If you have greater than ideal body fat and are already eating Zone balanced meals with that amount of protein each day, and you’re taking Omega Rx and Zone Polyphenols (they will help lower inflammation which will enable you to lose stored fat) and are at a plateau, the next step would be to switch all your carbohydrate to favorable vegetables. That should jump start fat loss in less than one week's time. If it doesn't then try dropping 1 carbohydrate block from each meal.
1. If you have unfocused hunger 4 hours after Zone balanced meals drop 1 block of carbohydrate from meals. If you have focused hunger (feel great, but have significant hunger) 4 hours after Zone balanced meals drop 1 block of carbohydrate from meals.
2. The Zone protein calculation provides adequate protein daily to maintain current muscle mass at your current activity level. If you’re body building you could try increasing that by a block or two daily, as long as it doesn’t cause you to stall out with the fat loss. If you’re a professional athlete heavily training for many hours each day then 1 gram of protein per pound of LBM is appropriate. If you’re eating 1 g protein per pound of LBM and you’re not heavily training for hours daily then you’re putting stress on your body to process the extra protein, and it is being converted to body fat and stored in your fat cells (this could be why you’ve hit a plateau).
3. Follow the Zone diet eating mostly vegetables for you carbohydrate choices. Take Omega RX and zone polyphenols. Eliminate AA and Omega 6 form you diet as much as possible. Drink plenty of water. Get sufficient sleep.
4. There are tons of meal ideas on this website and in Zone books.
5. There is a book available, but I don’t now of a database containing Zone blocks at this time, other than the downloadable pdf of the Zone Food Block Guide. http://www.zonediet.com/portals/0/r..._guide.pdf
Thanks Sue and Larry, I found the 4hour hunger test. Here's the link, if anyone in the future needs it(someone who might come across this post asking the same question). http://www.drsears.com/portals/6/Do...lchart.pdf
Sue i saw you write on another topic about tracking bodyfat and LBM if you do lose a bit of muscle mass increase your diet by a few blocks. That's what I am going to do.I do track my bodyfat% inches, weight, LBM. Right now I am just going by how i feel and using the 4hr hunger test. If I am hungry I'll modify it as recommended, if that doesn't work then I'll add another full block to my meal.
I remember reading in one of the books
"Q: Do calories matters?"
"A: They do and they don't."
I understand what Dr.Sears means now. You might consume low calories, but if you feel great, performance doesn't suffer, and you have good emotional well being, it makes no difference how low your calories are.
Thanks Larry and Sue