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.