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.
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 week period. Loss of body fat occurs at a rate of a
pound to a pound and a half per week. This 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.
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.
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.
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 one half block
to each meal. If you were following the Zone throughout your pregnancy
you will actually be decreasing your blocks by one to one and a half.
The minimum blocks for any nursing mother is 13 blocks a day.
Can children follow the Zone?
Children can safely follow The Zone diet. Since
they are still growing, however, calculation of their correct protein
needs is difficult. We recommend that you supply all meals and snacks
to children in the proper ratio of protein/carbohydrate/fat, but be
generous with their total block count. Once they begin to get used to
eating in the Zone, and any carbohydrate addiction comes under control,
your child will begin to eat more appropriately which will ensure an
adequate nutrient intake. You can start easing them into the Zone
Program by eliminating all soda and fruit juice, cutting up fruit and
combining IT with string cheese, and eliminating all foods containing
partially hydrogenated oil (especially prevalent in most peanut butter).
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.
What is the best way to get started?
There are many ways to learn about the Zone. The
ZonePerfect web site is a great place to start. It is loaded with
informative resources, articles that are updated daily, and support
from other Zoners. We also suggest reading at least one of Dr. Sears'
books. most people who are on the Zone advise beginners to read at
least one book so they will have a good background in how and why the
Zone works.
ZonePerfect Nutrition has several products
available for purchase that are designed to help get you into the Zone
quickly and easily. The Quick Start Kit is a perfect example. It is
filled with ZonePerfect Nutrition support products and ZonePerfect Food
products to help you get a sense what it means to be in the Zone. You
get to try the ZonePerfect Nutritional products as well as get all the
information you need. We especially recommend the video, The
ZonePerfect Nutrition Program Made Simple and Easy. This video is
included in the Quick Start Kit as well as being offered for purchase
by itself or with the ZonePerfect Handbook. For more information on any
of these products you can call 800-390-6690 and speak to a sales
associate or visit our web site store.
Visiting some specific areas on this website
will also provide you with a lot of useful information. The Guide to
the Zone and the Mastering the Zone sections offer two choices for an
informative overview of the program. This FAQ section contains the most
frequently asked questions, while the Health Zone Q&A section
offers daily answers to reader questions by one of our health experts,
Jeanne Rhynsburger RN. The discussion board is another resource that is
very useful as it offers a place for readers to share tips, ideas,
recipes and support.
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.
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 carbohydrates 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 our online food database for
more information on serving sizes for thousands of food items.
How many grams in a fat block?
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.
How do I find out how much food I should be eating?
Go to our online calculator to get your personal
profile. It will tell you how many blocks you should be eating.
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.
My weight is off the charts. How do I know how many blocks I should eat?
If your weight or measurements are off the
charts, assume that you are 50% body fat and calculate your blocks from
there. Also, estimate your activity level at least one level higher
than it actually is. Once you start losing weight and your measurements
are within the charts, recalculate your blocks using the calculations
in the books or the online calculator.
Is a block of fat 1.5 or 3 grams?
Technically speaking, each fat block is 3
grams.The Zone assumes that 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.
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.
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. See
maintenance.
How do I put together a Zone meal?
A mini-block of protein is equal to 7 grams of
protein, a mini block of carbohydrate is equal to 9 grams, a mini-block
of fat is equal to 1.5 grams (or 3 grams when Zoning labels or when
your protein source is completely fat free). To be in the Zone, you
need to have your meals balanced in a 1-1-1 ratio, one mini-block of
each macronutrient is equal to one block. To make a three block meal,
you can put together three blocks any way you want, as long as it's
balanced.
To construct a meal, look at the mini-block
guide or the online block guide for a more comprehensive listing of
individual food items and their one mini-block serving size. Following
is an example of how to make a 4 block meal.
1. All foods listed in these resources show a
one block serving size. Chicken is 1 oz. per block. You need 4 blocks
so, you would need 4 ounces of chicken. 4 x 1 oz = 4 oz.
2. Do the same with carbohydrates.1/2 apple is 1
block of carbohydrate.
You would need to eat 2 apples to make 4 blocks. 4 x 1/2 = 2 (apples);
or 1 apple (two blocks) and two cups of green beans (two blocks).
3. Then follow the same procedure with fat. You
can add 3 tsp. of slivered almonds to your green beans or use 1 tsp. of
olive oil to cook the chicken.
When measuring protein blocks of meats do I go by the weight before or
after cooking?
The measurements are for uncooked portions unless otherwise noted.
How do you measure 1/8 of a teaspoon or 20 Cups?
Because of the unfavorable nature of some food
items, their serving sizes appear to be very small, while other very
favorable foods may appear to be so high that a person could not
possibly eat one mini-block's worth at a sitting. These serving sizes
should serve as an indicator of a food item's place in the Zone diet.
For example, if 1/8 tsp. of an item is equal to one mini-block you may
wish to choose another food with which to finish off your meal since
the serving size is an indication that the food item is not very
favorable. Conversely, if 20 cups of a food item makes one mini-block,
you should treat a small serving of a cup or so as a "freebie" when
eaten with your meal.
What types of food should I be eating while on the Zone?
On the Zone we recommend that 30% of your
calories come from protein, 40% of your calories should come from
carbohydrates and 30% of your calories should come from fat, primarily
monounsaturated fat. See our Seven Day Meal Plan for an example of some
Zone meals. You can also use our Online Cookbook to make your own meal
plan.
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.
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 ok to include them with your meals on
occasion. As a general rule, you should try to keep unfavorable
carbohydrates to 25% or less of your total carbohydrate allotment.
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 affect on your insulin levels. Try switching to decaffeinated
coffee or limiting your coffee intake to one cup a day.
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.
What can I drink?
Water should be your main beverage. You should
drink at least 64 oz. of water every day. The caffeine and artificial
sweeteners found in coffee, tea, and soft drinks can have a negative
affect on your insulin levels and should be kept to a minimum or
totally avoided. You can add lemon or limes to your water or drink
commercial bottled waters that have a hint of fruit flavor added to
them. Remember to read the labels to be sure there are no carbohydrate
calories in them.
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.
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.
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 of 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.
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.