Hi,

I'm new to the Zone and just started reading Dr. Sears' Enter the Zone book and began the diet on monday. I've been using the Crossfit spreadsheet to prepare my meals. My goal primarily is to use the Zone for fat loss, and a healthy diet. The BF calculator prescribed 16 blocks (4:4:2:4:2). Yesterday I began looking at labels and counting cals and I am very confused about the blocks.

For example, for my snacks I sometimes have chobani plain nonfat yogurt. The "Block" ratio for 1/2 cup yogurt is 1:1. So I figured that I should eat 1 cup to get 2 blocks. But the Chobani label says 1 cup has 23g of protein (3 blocks) and 9g Carbs (1 block). So that's a 3:1 ratio. I added some grapes to up the carbs and only use about 2/3 Cups of yogurt, to get closer to a 2:2 ratio. Then I add about 12 peanuts, which adds protein & carbs and throws off the ratio again!

For oatmeal, 1/3 cup is 1 block, however if I read the label, it says 1/3 cup is 18 carbs (2 blocks), and then there's some protein as well. For breakfast I had 2/3 cup, which should be 2 blocks, but the label says its 36g carbs (4 blocks). Going by the spreadsheet I'm still a couple blocks short, but if I follow the labels I've reached my limit. I didn't really get this confused about it until I started looking at the labels.

My question is, should I try to strive for a balanced ratio by reading the labels, which would take a ton of time and is really frustrating, or should I follow the blocks and be satisfied with that? I hate to be really nitpicky, but I don't want to be doing the wrong thing here.

Thanks for all your help, Tom

Hi Tom;
"For example, for my snacks I sometimes have chobani plain nonfat yogurt. The "Block" ratio for 1/2 cup yogurt is 1:1. So I figured that I should eat 1 cup to get 2 blocks. But the Chobani label says 1 cup has 23g of protein (3 blocks) and 9g Carbs (1 block). So that's a 3:1 ratio. I added some grapes to up the carbs and only use about 2/3 Cups of yogurt, to get closer to a 2:2 ratio. Then I add about 12 peanuts, which adds protein & carbs and throws off the ratio again!"
.
NO, ignore the Protein in the Peanuts! The only protein you countin plants/legunes is Soy, all other is basically bound up in the plant/legume and not bio-available for the body to use.

"For oatmeal, 1/3 cup is 1 block, however if I read the label, it says 1/3 cup is 18 carbs (2 blocks), and then there's some protein as well. For breakfast I had 2/3 cup, which should be 2 blocks, but the label says its 36g carbs (4 blocks). Going by the spreadsheet I'm still a couple blocks short, but if I follow the labels I've reached my limit. I didn't really get this confused about it until I started looking at the labels. "
.
Always defer to the label! The Food Block Guide is just that a guide, for foods that are not labeled.
BUT, two NOTES, here:
1.) Ensure the oatmeal is from Steel Cut Oats, only Favorable Oats carb in Zone.
2.) Subtract the label's listed Fiber to get the real BET insulin stimulating carbohydrates.

"My question is, should I try to strive for a balanced ratio by reading the labels, which would take a ton of time and is really frustrating, or should I follow the blocks and be satisfied with that?
I hate to be really nitpicky, but I don't want to be doing the wrong thing here. "
.
1.) The Zone is actually a range and not an exact pinpoint set of values.
2.) Do not research the labels, if your food has a label use it, if not just generally refer to the guide.
Eventually it all becomes second nature. Lke for instance a large apple or orange is about 2 net blocks of carbs.
Yogurt is generally in a 1:1 ratio Protein to carbs, except Greek yogurt, of which your Chobani is probably of the type.
Greek and Greek style yogurt usually have more Protein, so yes you have to add additional carbs.
.
Note that the protein to carb ratio ranges from .6:1 to 1:1 so if ratio of Carbs or Protein is off a bit, no worries.
And if you think fat is low, then always err on the side of a little more fat.
.
You might also look on this website for thwo other ways of determining your meals instead of blocks:
1.) At a Glance - 1/3 plate protein, deck of crds size, 2/3 vegetables and a little fav fruit, and a dash of fat.
2.) 1-2-3: For 3 grams fat, 6 grams Protein, 9 grams 0f Carbs. (1xF , 2xP, 3xC - hence 1-2-3 method)

"Thanks for all your help, Tom"
.
You're Welcome!

Please excuse the Typo's: like "BET" should be "NET", etc.

John,

Thanks for all your help. That clears some things up and that 1-2-3 concept looks very easy to understand. I'll change my oats to the steel cut and
work on the proper proportions for snacks. I'm anticipating that once I figure out the right proportions, preparing the food will be very easy.

Here's a former post you might find helpful:
.
http://www.zonediet.com/forums/aft/54740

Just thought I would add that it is plain yogurt that counts as 1 protein/1 carb block. Flavored yogurt and greek yogurt counts differently look at the label.

Protein from plant sources other than soy generally have fiber bound to the protein, so much of it is not useable and We don't count it.

Just to mention two additional, "unofficial" ways of going about things.

- First is to just take protein and multiply times 4/3 to adjust amount of carbs you need for each meal
- Second is just to go by feel. E.g., just start eating proteins with carbs and keep going until you finish all your protein. If you feel mentally a bit hyper-focussed and "rushed," eat more carbs; if you feel "spacy," you ate too many carbs.

Hi,
I have just started looking at the Zone and am also confused.
From the CrossFit Journal Zone article I have looked at the 5 block Easy Dinner - 5oz Chicken Breast (baked - presume skinless!), 2.5 oranges, 5 macadamia nuts.
When I look at macronutrient content (Fatsecret.com and others) it reports
16g Fat, 40g Carbs, 47g Protein now with
Fat 3g/block, Carbs 9g/block and protein 7g/block I get
Fat 10.7 blocks, Carbs 4.4 blocks and Protein 6.7 blocks
I know you say that zone is only a guide with ranges but this seams a little out.
Am I missing something?

Would it be better to just look at the calorific content of the macronutrient breakdown when planning a meal/recipe? aim for the C40/P30/F30?
Thanks in advance.
Pete Kelley

[quote] Posted By pete on 29 Aug 2012 06:49 AM
I have just started looking at the Zone and am also confused.
From the CrossFit Journal Zone article I have looked at the 5 block Easy Dinner - 5oz Chicken Breast (baked - presume skinless!), 2.5 oranges, 5 macadamia nuts.
When I look at macronutrient content (Fatsecret.com and others) it reports
16g Fat, 40g Carbs, 47g Protein now with
Fat 3g/block, Carbs 9g/block and protein 7g/block I get
Fat 10.7 blocks, Carbs 4.4 blocks and Protein 6.7 blocks
I know you say that zone is only a guide with ranges but this seams a little out.
Am I missing something? [/quote]
.
5 oz of chicken pre-cooked is 5 blocks Protein.
2-1/2 oranges is 4-1/2 blocks carbs
5 Macadamia nuts is about 8 grams or 3 blocks.
BUT, there is some fat in the chicken, so the Fat balances out.
The actual range of Protein to carbs is .6 to 1 to 1 to 1.
And being 1/2 block low on Carbs is OK.
.
As you tweak the Zone, after being on it for a while, some folks will need to add additional fat,
and others might need to reduce (drop) a block of Carbs.
There is no exact for everyone or even for each person.
Though all carbs from oranges is not the best, it s still good.
Better to get most from vegetables and some from the favorable fruits.
See how you do.
Some folks are carb sensitive to slightly higher carbs (fruits) with the higher Glycemic Load
then veggies have.