The Zone
Diet PlanThe Zone
Diet Plan
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1) How do I know if I'm in the Zone?
There are a number of things that you may experience when you are in the Zone.
You may have more energy, better mental focus, or reduced hunger and cravings.
You won't get that tired feeling that many experience late in the day.
Basically, you should have a feeling of overall well being. If you are not
experiencing these things after following the program for a couple of weeks, you
are probably not in the Zone.
2) When can I expect to see results?
You'll be happy to learn that some changes will become apparent almost
overnight. You will likely notice an increase in urination as your body
naturally rids itself of excess sodium and water. Any swelling of your legs
(edema) will begin to disappear. A weight loss of over five pounds in the two
weeks is not unlikely but this is not true fat loss. You can expect weight loss
to even out after an initial two weeks period. Loss of body fat occurs at a rate
of a pound to a pound and a half per week. This is the safe and desired
physiological rate for most people and will become apparent by the third week of
the ZonePerfect Nutrition Program.
As you harness the power of food, you can expect increased energy levels and better mental focus within 48 hours. Your cholesterol profile - especially the triglyceride and HDL levels - will show dramatic improvement at about six weeks.
3)
Is the Zone a high protein diet?
No, the Zone is protein adequate. High protein diets usually allow you to eat as
much protein and fat as you want and severely limit your carbohydrate intake.
The Zone recommends eating only enough protein to satisfy your body's
requirements. Because you are always consuming more carbohydrates than protein
with the Zone you will not experience ketosis.
4)
Can you follow the Zone if you are pregnant? What
adjustments do I have to make?
For pregnant women, increase your daily blocks by three, adding one block to each
of your major meals. This increase is to ensure adequate protein for both mother
and child. Be advised, regardless of your calculations, a pregnant woman should
eat a minimum of 14 blocks a day.
5)
Can I safely breastfeed while on the Zone? What
adjustments do I have to make?
For nursing mothers, increase your daily blocks by one and a half to two blocks
by adding approximately half block to each meal. If you were following the
Zone throughout your pregnancy, you would actually be decreasing your blocks by
one to one and a half. The minimum blocks for any nursing mother is 13 blocks a
day.
6)
Is the Zone safe for diabetics?
The Zone is safe for both type I and type II diabetics. Type II diabetics will
likely have much improved blood sugar control by following the ZonePerfect
Nutrition Program. All diabetics should be in close contact with their
physicians as they embark on the ZonePerfect Nutrition Program. Type I diabetics
will likely see their insulin dosage greatly reduced almost immediately and
should be working closely with a health care professional.
7)
What is a Zone Block?
The block system was developed to make entering the Zone easier. A Zone block is
made up of a mini-block from each macronutrient category (protein, carbohydrate
and fat). By balancing your mini-blocks in a 1:1:1 ratio, you can easily attain
the proper caloric ratio of 40% carbohydrate, 30% protein, and 30% fat without
having to measure grams.
8)
What is a mini-block?
A mini-block refers to one block of carbohydrate or protein or fat. One
mini-block from each macronutrient, when put together, make up one block. One
mini-block of carbohydrate is equal to 9 grams. This could be a half of an
apple or a cup of green beans. One mini-block of protein is equal to 7 grams. An
ounce of chicken or lean meat is a good example of a mini-block of protein. One
mini-block of fat is equal to 1.5 grams (or 3 grams - see below). This could be
1/3 tsp. of olive oil or a few nuts. See the online food database for more information on serving sizes for thousands of
food items.
9)
Is a block of fat 1.5 or 3 grams?
Technically speaking, each fat block is 3 grams. In his writings, Dr. Sears has
assumed one would be using a Low-fat protein source (not non-fat), such as
chicken, for their protein requirement. In each block of low-fat protein, there
is approx. 1.5 grams of "hidden" fat. Therefore, you only need to add
1.5 grams of fat to get the desired 3 grams. If you are using a NON-fat protein
source, such as non-fat cottage cheese or protein powder, you should double your
fat blocks from the amounts as they are listed in the books in order to get the
full 3 grams of fat per block. Making this adjustment will yield the 30%P, 40%C,
and 30%F Zone ratio depending on which type of protein you are using. Likewise,
if you are using a protein source which is higher in fat, you shouldn't add any
additional fat.
10)
The book says I should eat 8 blocks a day and
the online calculator says I should eat 11 blocks a day. How much should I eat?
The minimum number of blocks an adult should have is 11 blocks. This minimum was
adjusted, due to added research, after Dr. Sears' first three books were
written.
11)
What type of fat should I use for my required fat
blocks?
You should choose monounsaturated fat sources for your added fat. Some good
sources include olives, olive oil, almonds, macadamia nuts and avocados. Some
saturated fats and polyunsaturated fats are required by the body but most people
will likely get more than enough from their low-fat protein sources.
12)
How strict do I have to be with my fat blocks?
Since monounsaturated fat has no effect on insulin levels, strictly counting
every gram is not necessary. This is not to say that you can have as much fat as
you want. Remember that each gram of fat has 9 calories while each gram of
protein and carbohydrate has only 4 grams. This means that those fat grams can
add up rather quickly. While keeping the appropriate protein to carb ratio is
important on the zone, also important is keeping total calories consumed low.
So, if you are trying to lose weight, it is important to keep close to 30% fat. If you are maintaining your weight, you should be adding more fat blocks to help stabilize weight loss.
13)
What is the difference between a favorable and
unfavorable carbohydrate?
Unfavorable carbohydrates are so labeled because of their glycemic index. If a
food has a number high on the glycemic index, this means that it is quickly
absorbed into the bloodstream - the higher the number the more quickly it is
absorbed. Your insulin levels will rise faster and you will get hungry sooner
after a meal with high glycemic carbohydrates. You can still follow the Zone and
use some unfavorable carbs, but the fewer you use, the more benefits you will
likely see. We usually recommend that no more than 25% of your carbohydrates at
each meal should come from unfavorable sources.
Some examples of the most unfavorable or high glycemic carbohydrates are highly refined food sources such as pasta, white breads, potatoes, and breakfast cereals. Some examples of the most favorable carbohydrate sources are fruits and vegetables. For a more complete listing of favorable and unfavorable carbohydrates, along with their serving sizes, see our mini-block food guide.
14)
Can I ever have bread or potatoes again?
The Zone is not about completely avoiding certain foods, but more about making
wise choices and balancing your foods. No food is absolutely banned on the Zone.
While these food items should not be used often, it is okay to include them in your meals
occasionally. As a general rule, you should try to keep unfavorable
carbohydrates to 25% or less of your total carbohydrate allotment.
15)
Can I have my morning coffee on the Zone?
We do not recommend the use of caffeinated beverages, including coffee and some
teas, as caffeine can have a negative effect on your insulin levels. Try
switching to decaffeinated coffee or limiting your coffee intake to one cup a
day.
16)
How do artificial sweeteners fit into
the Zone?
Some artificial sweeteners are better than others. We do not recommend the use
of many artificial sweeteners as they can stimulate insulin. Fortunately, there
are some sweeteners that have a place in the Zone, Sucralose is a good Zone
sweetener. It has no carbohydrate calories and it has little or no effect on
insulin. For more information see the Health Zone article titled Glycemic
Index of Sugar and Sweeteners.
17)
If fat has no effect on insulin, why do we have
to limit fat intake at all?
Fat, especially monounsaturated fat, has no effect on insulin, but that is not
an excuse for fat gluttony. Remember that any incoming calories have to be
metabolized for use as immediate energy or stored for future use. Fat is a very
dense calorie source with one gram of fat containing nine calories and it is
very easy to consume too much. If you consume more fat blocks than can be used
immediately, the excess will be stored as fat. You will also be allowing the
production of free radicals and accelerating aging.
18)
When should Zone meals and snacks take place?
We recommend starting with a basic schedule of three major meals (breakfast,
lunch and dinner) and using snacks in the late afternoon and right before
bedtime. This schedule, however, is not set in stone. You should feel free to
move your blocks around your day in any way that fits your lifestyle. In fact,
many people find that eating five or six small meals throughout the day works
better for them.
19)
How frequently should I eat?
The Zone recommends eating 5-6 times a day. You shouldn't go more than 5 hours
without a Zone meal or snack. You should eat a Zone meal or snack within an hour
of waking and a snack should be consumed within an hour before going to sleep. This
schedule will help keep your insulin at an even level during your night's sleep.
A meal should sustain you for about five hours while a snack is designed to hold
you over for about 2 hours.
20)
I'm a pure vegetarian. How can I make this diet
work for me?
Simply add protein-rich vegetarian foods to your existing diet to maintain the
correct protein-to-carbohydrate ratio. Ideal choices would be firm and
extra-firm tofu, and isolated soybean protein powder. The new generation of
soybean-based imitation meat products (hot dogs, hamburgers, sausages, etc.) are
another excellent way of getting protein-rich vegetarian foods into your
existing meals. You don't have to eat meat to enter the Zone.
21)
I've stopped losing weight, how do I get past this
plateau?
To get started again, try making sure all your carbohydrates are favorable.
Choose low-density vegetables and fruits, preferably using more vegetables than
fruit. Vegetables tend to be a more effective carbohydrate choice because they
are less carbohydrate- dense than fruit. Then, decrease the number of carbohydrate
blocks at each meal by one and add two to three additional fat blocks at the
same meal. Making this adjustment will keep the calories about the same without
affecting insulin levels. Fat has no effect on insulin, but carbohydrate is a
powerful stimulator. You may also find that breaking your blocks up into
smaller, more frequent meals throughout the day is helpful. Increasing any
existing aerobic activity that you are already doing can also help to get you
past your plateau.
Remember to use water as your primary beverage. Avoid anything that contains caffeine or artificial sweeteners as both can cause a rapid insulin response and interfere with the balance and benefits of the ZonePerfect Nutrition Program. Make sure that you are consuming the appropriate number of blocks per day, keeping in mind that 11 blocks is the minimum recommendation for adults. After you begin to lose body fat again , go back to your correct number of protein, carbohydrate, and fat blocks.
22)
What can I do about constipation?
Constipation is sometimes a temporary result of the release of arachidonic acid
from the adipose tissue that comes with initial fat loss. To resolve this
problem you will need to add more fish
oil to your diet. Also, make sure you stay in the zone and keep your insulin
levels stable.
23)
How do I maintain once I reach my goal weight?
The maintenance program for the Zone Nutrition Program is very similar
to what you
have been doing all along. The only exception is that you should add more fat
blocks. The reason we add fat is because it has no effect on insulin. Fat will
provide your body with the energy it needs so it won't keep going to your body
fat for energy, yet your insulin level will not be affected. Start by doubling
your fat intake and be sure you stick to mostly monounsaturated fats. Keep
making adjustments until your body fat remains stabilized.
24)
How strictly do I really have to be to get
results with the Zone? Do I have to measure all my foods?
Most of the rewards of the ZonePerfect Nutrition Program are easily attained
through attentive food selections, moderate exercise, and the daily allowance of
ZonePerfect Fish Oil Capsules. While we encourage you to learn the block
method, there is no reason to get "block crazy". Simply using the
eyeball method, eating mostly favorable foods, and using the patented
ZonePerfect nutrition bars, meals, and drinks will get you into the Zone. By
following these easy steps 80% of the time, you'll be experiencing 90% of the
Zone benefits, feeling better and becoming healthier.
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