Zone tips

H

hippahips

Cathlete
For those of you who are starting on or are interested in the Zone, here are some tips that can help:

LEVEL 1 -- TO STOP GAINING EXCESS FAT:
1. Drink at least eight 8-oz. glasses of water a day.
2. Eat more fruits and vegetables; less pasta, breads, grains and starches.
3. Eat more frequent meals with fewer calories (smaller portions).
4. Eat small amounts of low-fat protein at every meal.

LEVEL 2 -- TO START LOSING FAT:
1. Determine how much protein you require per day and consume that amount.
2. Use the eyeball method to control your ratio of protein to carbohydrate at every meal. (see HAND-EYE COORDINATION below)
3. Add some extra monounsaturated fat to every meal.
4. Drink 8 ounces of water 30 minutes before a meal.

LEVEL 3 -- TO GET AND STAY ON THE ZONE:
1. Make sure that most of your carbs comes from fruits and vegetables. Try to keep grains, starches, pasta and bread to no more than 25 percent of the total carbohydrate consumed at a meal.
2. Never let more than five hours go by without eating.
3. Always eat a Zone breakfast within one hour of rising.
4. Always have a small Zone snack before going to bed.
5. Always have a small Zone snack 30 minutes before you exercise.

FIVE IS YOUR KEY NUMBER:
1. Eat FIVE TIMES a day -- three meals and two snacks.
2. Never let more than FIVE HOURS go by without eating a Zone meal or snack.
3. Try not to eat more than FIVE BLOCKS of protein, carbohydrates or fat per meal.

HAND-EYE COORDINATION:
1. Never eat any more low-fat protein than you can fit on the palm of your hand.
2. Let the volume of the low-fat protein determine the volume of carbs. If you're eating unfavorable carbs such as grains, starches, pasta or bread, you can have the same volume portion as the low-fat protein you are eating. If you're eating favorable carbs, then you can eat double the volume of your low-fat protein.

Feel free to share your tips and recipes. Thanks.

Pinky
 
Pinky-
thank you!!! You know I always have a million questions regarding the Zone, so I'll be posting regularly. I'm asking for the Zone cookbook for Christmas so I'll be able to share a few recipes as I try them out. I saw the book you mentioned today (The Zone & Omega-3 I think?) That looks like the next level, and I am so not there yet. I did buy cod liver oil tablets and fish oil tablets today like it suggests. I'll wait till tomorrow to take them.

Anyone ever tried the tablets and had any side effects or notice any difference?

I need to research a little, but off hand do you (or anyone) know what happens if you don't eat the entire amount of food but still have the correct equation?

Brenda
 
Hi Brenda,

I started taking a supplement that has Omega 3, EPA and flaxseed oils in it. The only negative experience that I have had is that I have occasionally developed the burps and the taste that comes up is not very pleasant. Your experience might be different (sure hope it is:p )) and I thought I'd share anyway.

Haven't noticed a dramatic improvement by taking this. I'm interested more in the internal benefits for the cardiovascular system since I don't typically consume fish or other sources high in this essential fats.
 
Hi Brenda, are you asking what happens if you have, for example, a 3-block meal but can only finish part of it? This happens to me occasionally, and I normally just start over the next meal. My appetite is good at the start of the day and in the evening, but I don't have much appetite during lunch and in the mid-afternoon. So I eat "light" but still keep within my regular 3 blocks. Lunch is usually salad with tuna or chicken, low-fat mozzarella, and slivered almonds. (I'm learning to use only half the salad kit and eat a small apple or orange afterwards to make up for the carbs.) My mid-afternoon snack is a Zone bar with soy milk or soy milk with protein powder and a small fruit. I find it important to do this since I usually work out in the afternoon and need fuel to burn.

Pinky:)
 
So when you have a Zone bar you add blocks to that as well (soy milk/protein powder/fruit)? This is where I get confused. If the snack bar has the right ratio do I need to add to because it doesn't have the necessary amount of blocks? (and then how do I know what to add?) Does this make sense?
 
I'm going back and forth on to do either WW or Zone. Can anyone share their results and how long did it take to see results? Also, can WW and The Zone be combined ot am I way too ahead of myself?
Thanks,
Lizzy
 
Great post Pinky!...as a true Zone believer (for the last 5 years) I think this should help anyone out there with questions..:) Carole
 
Pinky, Sabine, Carole & others,
I'm trying to think of the best way to explain this to Lizzy-
the tips you offered Pinky are a great start. Could you explain "blocks" in more detail? I'm getting it but not enough to explain it without confusing her (and myself, and everyone else).

Lizzy, the basic premise is that you keep your insulin levels even
(no drastic ups and downs w/your blood sugar). The idea is doing this using an equal measure of protein to carbs to fat 40/30/30 in your daily nutritional intake at every meal.

It isn't an all protein/no carbs diet or eat whatever you want diet (like Atkins) but more portion control and making wise food choices like lean meats and vegetables/fruits.

Does this make any sense? I'm obviously still trying to figure out the measurements (and have a Zone bar for snack usually midday and before bed which is already measured out). You can also buy foods that are pre-made to the correct measurements but I'm saving the money and just buying more chicken and fresh vegetables.

Brenda
 
Hi Brenda, the Zone bar has approximately TWO to 2.5 protein blocks. This is great for a snack, if that's all you need, 2 protein blocks. However, I need more than that, especially in the afternoons when I work out. So I add one more block in the form of 8 oz. of soy milk. I do this either before or after working out.

When I'm not having a Zone bar, that's when I have soy milk with whey protein and a bit of fruit, like I told you in the other post.

I hope this makes more sense to you.:)

Pinky
 
Hi Lizzy, I saw your other thread: WW or the Zone? That really all depends on what works for you. I know that many people complain about how unrealistic it is to have a perfect ratio of protein, carbs and fat all the time, and that is also unrealistic to eat this perfectly every 3-5 hours. All true. As I went along I learned the importance of cooking more for dinner so I have some leftover protein to go with my lunch, planning our meals in the weekends, and making sure that our fridge and pantry are stocked with "favorables", especially fruits, vegetables and nuts. I stick to meals that are easy to make (like salads and baked salmon) and quick snacks like fruit and cheese. I also learned to not stress about the perfection of this 40-30-30 ratio. The important thing is I get to it as closely as possible.

When I started out, I was trying to gain weight. It took about 2 months before I started feeling good things -- more strength and alertness, my clothes fitting better... It took another 2 months for me to see new muscle, some definition, hardness in areas that were once flabby. Some people may have seen results sooner. It took me a while.:)

Pinky
 
Carole, great link! Thanks.:) How come I wasn't able to find this in my searches? I always get the zoneperfect site first. They're probably paying a lot to get it high up in search rankings.

Brenda, food blocks are as follows:
PROTEIN - one block = 7 grams
CARBS - one block = 9 grams
FAT - one block = 1.5 grams
If you follow the measurements in the book, you don't really have to count grams, but knowing these equivalents is helpful when you're cooking a meal.

Lizzy, Brenda is right. The Zone is not a high-protein, low-carb (or no-carb) diet. It's not a low-calorie, low-fat diet. Actually, the Zone allows for more fat than most diets I've read about, except that it stresses the importance of monounsaturated fat, which you get in almonds, peanuts, olives, olive/canola oil, avocadoes... The Zone also stresses that you eat the right kinds of foods in amounts that are just right for you, and these amounts vary from person to person. You have to do a few initial calculations to figure out your protein requirement, but after this, you're on your way. I do admit that it takes time to get it, but it gets easier as you go along.

Pinky
 
I got lucky with the site. I knew I had a Zone site somewhere on my favorites, but I think I lost it when I crashed my PC awhile back.I use Google as a search engine and did a search for "The Zone", which is where I got the first site I posted, without looking at it..then I did another search on "The Zone Diet", the site is like the 2nd or 3rd one. I did check it out this time before posting. :) You do know alot about the Zone. As I have fallen off it a bit, gained some weight, I have found all these differents posts and interest in it from other people seem to have gotten me back on track again! So Thanks to you Pinky and eveyone else that posted....and of course...Cathe and those wonderful workouts..:)
 
Have you all found certain foods that work for you and some that don't? I was experimenting w/breakfast today and followed the book for different ideas of what to try:

3 egg white/1 egg omlette w/1 1/3 t. olive oil
1 C McCann's oatmeal (cooked)

I ate the oatmeal first and could barely finish it, then had the eggs. I'm really dragging now (this is the first time I've felt tired) and wonder if my body is telling me I need to do my carbs as fruits/vegetables instead.

When you all started did you have to experiment a little to find what worked?

Brenda
 
More Zone Tips

Hi Brenda, you'll find as you go along that certain kinds of foods/dishes sit with you better and longer than others. That's why my usual breakfast is 4 egg whites, 1 slice low-fat cheese, peanuts or slivered almonds, one piece whole wheat bread, fruit. I admit, this becomes boring, but this is the meal that keeps me most alert and least hungry between meals. And there are certain foods that may agree with you but not with the next person. Or foods that may agree with you but only in limited quantities. For example, I can eat broccoli, but I know some people get gassy on even small amounts of it. Also, I can eat only up to about 2 cups of broccoli. More than that and I get gas.:eek: Your first few weeks will be mostly experimentation. But you'll get there. Here are more tips on tweaking your diet:

=======================================================
Check the extent of hunger 4 hours after a meal.
=======================================================
IF you are NOT HUNGRY, THEN your last meal had the correct ratio of protein to carbs, and NO ADJUSTMENTS are necessary.

IF you are SIGNIFICANTLY HUNGRY and you have POOR MENTAL FOCUS, THEN your last meal had TOO MUCH CARBS relative to protein, making your insulin levels too high. TO TWEAK: MAINTAIN PROTEIN, DECREASE CARBS BY ONE BLOCK.

IF you are SIGNIFICANTLY HUNGRY and you have GOOD MENTAL FOCUS, THEN your last meal had TOO MUCH PROTEIN relative to carbs, making your insulin levels too low. TO TWEAK: MAINTAIN PROTEIN, INCREASE CARBS BY ONE BLOCK.
=======================================================

OTHER HINTS (from "Mastering the Zone"):
1. Try having low-fat protein already prepared in your refrigerator. This can be in the form of tuna salad, sliced turkey breast, hard-boiled egg whites, low-fat cottage cheese, or a dip using firm or extra-firm tofu. It's always easy to find carbs for meals/snacks, but a little advance preparation will ensure that you can always find some protein at the same time.
2. Regardless of your protein needs, never consume less than 8 protein blocks per day.
3. WHETHER YOU ARE ON THE ZONE IS NOT A QUESTION OF PERCENTAGES. TOTALS, AMOUNTS, OR GLYCEMIC INDEX. IT'S BASED SOLELY ON YOUR PERSONAL RESPONSE TO A MEAL. Pay careful attention to how you respond to the meals you've had. Lack of hunger, lack of carbohydrate cravings, good mental focus and clarity, good physical energy and performance are all excellent indicators that your meals are working out for you.
4. Remember that dietary fat slows the entry rate of any carbohydrate into the bloodstream. View monounsaturated fats as your ally in controlling the entry rates of carbs, both favorable and unfavorable.
5. Eat your protein portion first. Since protein stimulates glucagon, this hormone will cause the release of stored carbs in the liver to keep your brain satisfied, thereby making it easy to control the carbohydrate intake. Glucagon also depresses insulin secretion, making protein your most powerful tool in controlling insulin levels.
6. Play food detective. If you're not hungry before a meal and find yourself craving sugars and sweets two hours after a meal, you probably consumed too many carbs or the wrong type of carbs during your last meal.
7. Drink lots of water. As you lower insulin levels, you need to replace any water that your body is no longer retaining.
=======================================================

Hope this helps.

Pinky

P.S. Consider these hints as guides, not the be-all and end-all of nutrition.:)
 
RE: hippahips? -- Zone tips

You seem very knowledgeable about the Zone. Would you please consider posting a few day's menus for some of us who are trying to get started? My problem is I'm still trying to figure the blocks. If I had a few day's menus already figured, it would buy me some time to figure some.
 
RE: More Zone Tips

Pinky- once again, THANK YOU for the information. I haven't felt hungry at all since I've started the plan but this was the first time I felt worn out (could be my meal last night, too- see our check-in post). Also, the carbs first may have thrown me off.

Repetition in my diet doesn't bother me. I had been eating Protein Plus bars for lunch for months (varying the flavor every now and then) so I think I need to do exactly what you said: keep the foods I need handy. I've always tried to keep hard boiled eggs around and find the egg whites a quick snack.

I still am having the mental block regarding blocks. I know what the portions are in oz, but how do know how many? I know the book says the average amount for women... I'm not sure what my question is so I'm going to look at the book again. (that brain freeze thing is happening againx( )

Really, thank you SO much for the help. Its much easier when I can bounce questions around!
 
Hey, everyone:
DH is looking into trying the Zone, but at first glance we are alarmed by the amount of meat included in sample menus. We are not vegetarians, but only eat fish or fowl 3-4 times per week. Can we sub tofu or other vegetarian things? Any meatless modification info would be greatly appreciated! TIA
--Ann
 
RE: rhiannon -- Zone sample menus

Hi Rhiannon, here goes:
All recipes are based on 3 protein blocks.

BREAKFAST:
===========

Scrambled eggs
P - 4 egg whites or 1/2 cup egg substitute
1 oz. nonfat cheese
C - 1 cup grapes
1/2 piece rye toast
F - 2/3 tsp. olive oil
1/2 tsp. fresh-ground or natural peanut butter
Spray nonstick pan with vegetable spray. Beat eggs and shredded nonfat cheese with olive oil and add a little milk if desired. Scramble.

Old Fashioned Oatmeal and Bacon
P - 2 tbsps. protein powder (or 14 grams of protein)
1 oz. Canadian bacon
C - 1 cup dry oatmeal + 2 cups water
nutmeg and cinnamon to taste
F - 1 tbsp. slivered almonds
Cook oatmeal according to package directions. After cooling, stir in protein poweder and spices and top with slivered almonds. Cook Canadian bacon separately.

Fruit Salad
P - 3/4 cup low-fat cottage cheese
C - 1 cup strawberries
3/4 cup cubed cantaloupe
1/2 cup grapes
F - 3 macadamia nuts, crushed
Mix together and enjoy.

LUNCH:
===========

Turkey in a Pocket
P - 4 1/2 oz. deli-style turkey breast or 3 oz. cooked turkey breast
C - 1 mini pita pocket
1/2 green bell pepper, chopped
1 plum
F - 1 1/2 tbsps. guacamole

Seafood Salad Sandwich
P - 6 oz. seafood of your choice
C - 1 small side salad
1 apple
1 pc. whole rye bread or mini pita pocket
F - 1 tbsp. light mayonnaise
3 olives, chopped

Cheeseburger Lunch
P - 4.5 oz. lean hamburger meat
1 slice low-fat cheese
C - tomato slice, lettuce leaf, onion slice
1 piece rye bread
1/2 apple
F - 6 peanuts
Broil hamburger to preferred degree of doneness. Place cheese on top and broil hamburger until cheese is melted. Put cheeseburger together with tomato, lettuce, onion and bread. Have the apple and peanuts for dessert.

DINNER:
===========

Broiled Salmon
P - 4.5 oz. salmon fillet
C - rosemary, tarragon, dill to taste
lemon (optional)
1 cup cooked zucchini
2 tomatoes, split, sprinkled with Parmesan cheese and broiled
1/2 apple for dessert
F - 1 tsp. olive oil
Rub the fillet with the herbs then brush with olive oil. Broil for 10 minutes per inch of thickness, turning and basting once. Garnish with lemon if desired. Have the apple for dessert.

Barbecued Chicken
P - 3 oz. skinless chicken breast
C - lemon and onion slices
1/2 tsp. barbecue sauce
1 1/2 cups steamed cauliflower
1 cup spinach (chopped) as salad on the side
F - 1 tbsp. olive oil and vinegar dressing (for spinach)
Preheat oven to 450 degrees. Cover the chicken breast with slices of lemon and onion. Bake for 15 minutes. Reduce heat to 350 degrees. Baste with barbecue sauce. Cook for 10-15 min. or until done.

Pork Medallions and Apples
P - 3 oz. pork medallions or thinly sliced pork chops
C - 1/2 apple, sliced
rosemary and dijon mustard to taste
1 tbsp. white wine
1/4 cup water
1 1/2 cups steaming broccoli
1 cup spinach (chopped) as salad on the side
F - 1 tbsp. olive oil and vinegar dressing (for spinach)
Put pork into baking dish in a single layer. Top with apple slices, rosemary and mustard. Pour wine and water around pork. Bake at 450 degrees for 15 minutes. Baste the pork with pan juices. Reduce heat to 350 degrees and continue cooking for 10-15 minutes or until pork is white, not pink, inside.
 
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