Zone Home-Go Beyond The Zone. for zone diet

Subj. Re.Just a reminder...
From. CKartman

If Ive tried adding a few fat blocks, and still get hungry and sweet cravings after abour 3 hours, do I add a carb block, or cut back the carbs even farther Its very frustrating and it doesnt seem to make a difference if Ive eaten favorable carbs or not.

Subj. Re.Just a reminder...
From. Eico

If you have low mental accuity, then cut back on the carbohydrates. If your mental accuity is fine and you are still hungry, then add some carbohydrates to the same level of protein.

Subj. Re.Zone Mail List
From. Npwp

sounds so very wonderful. struggling with making the zone work with my life on the go. can you help me understand what i need to know about this list im new online and want to be clear on what i should know and expect. thank you.

Subj. Re.Zone Mail List
From. Eico

Use some of the fast food samples found in The Zone. My next book, Mastering the Zone, will have many of the how-to hints. It should be available in January 1997.

From. ScotPipes

Hi Barry. Thanks for your work on bringing us the Zone, and thanks for answering questions online.

Ive been in (or near) the Zone for about 4 months. Ive lost about 10-12lbs, feel stronger, more alert, have needed less sleep and generally feel better than at anytime in my life (Im a 43-year old male). When I stray too far from the Zone, I feel lousy. Up to this point, case closed. I have several questions.

1. I love wine. I understand a glass of wine is a carb block (an undesirable one at that) but what is wines glycemic index Apart from the obvious ill effects of alcohol on the body, does wine also produce bad stuff like arachidonic acid Is beer better or worse

2. A question arose today in the auditorium regarding omega-3 (or was it omega-6) fatty acids. You said to limit intake. Does this mean salmon and other fatty fish are lower on the protein list And if Im getting my protein blocks from a slightly fattier protein source like salmon or red meat, do I still consciously add blocks of good fat in the proper proportion just as I would do if I were getting my protein from something like fat-free soy cheese

3. My sister-in-law has lost a lot of weight and has load of folded, hanging skin on her body making it difficult to measure her accurately. Any suggestion as to the proper way to take her measurements for the protein calculation

4. Before I started on the Zone, my total cholesterol was 146 although HDL was low at 28.7. Triglycerides were 81 (this blood test was performed while I had pneumonia). If I get retested and find that HDL has not risen or has gone down and/or triglycerides have risen, do I assume that the Zone is not for me and turn to another method of eating

Thanks for your time in answering these questions. Ill probably think of more over the next couple of days. I will tell Eric Lawton you send your regards. -Scott

Subj. Re.Questions for Barry
From. Eico

Red wine appears to better than white, and any wine appears to be better than beer. Any souce of alcohol, if drunk in moderation, will not have an effect on arachidonic acid. However, greater amounts of alcohol consumption tends to increase bad eicosanoid formation.

Omega-6 fatty acids should be moderated at all times. However, the intake of Omega-3 fatty acids, especially those in salmon, should be increased. If you are eating a fatter type of protein, then you dont have to any more fat blocks.

For you sister-in-law, assume that she has lost no lean body mass and therefore her protein requirements will stay the same. With increased exercise, those skin folds will decrease.

Youre already having great success on the Zone, why change. Nonetheless, with you next retest, I would expect that your HDL cholesterol will rise, thereby decreasing the triglyceride to HDL cholesterol ratio.

Hi Dr. Sears,
Just wanted to tell you... your book made a lot of sense. I just began zoning today....When is the cookbook coming (g)
kate

Subj. Re.Tried everything
From. Eico

In January 1997.

Subj. Re.Questions for Barry
From. Bbircie

1. I love wine. I understand a glass of wine is a carb block (an undesirable one at that) but what is wines glycemic index Apart from the obvious ill effects of alcohol on the body, does wine also produce bad stuff like arachidonic acid Is beer better or worse

I dont know what the Zone says about wine, but Drs. Eades in Protein Power say an ocassional glass of wine (red wine in particular) actually increases insulin sensitivity, thereby causing your body to produce less -- which I think is one of the goals of the ZONE (although not being a Zoner, am not sure). Any rate, I am an avid low-carber who indulges in wine every night with out apparent harm or slowed weight loss. YMMV. Take care, BarbF

Subj. Re.Questions for Barry
From. Eico

Red wine has many excellent hormonal benefits especially if drunk with a Zone meal.

Subj. Zone Diet
From. RFKayaker

I have been mostly on the Zone diet since the 4/10/96. I am only 12pct. body fat, 143 lb LBM. Ive tried 14 blocks which is roughly 1200 cal/day, and I am always hungry unless within 2 hours or less. Ive tried adding 2X blocks of mono fats, but I was still hungry. Tried adding also an extra block of carbos/meal along with the fat, a little better, but Im still hungry too soon Ive even tried almost 3X blocks of mono fat, but still, no 4-5 hours periods without hunger I drink the 64 oz of water, and follow the plan, but I seem to need far more carbos than the Zone recommends.

Within 2 weeks on the zone, my blood lipid profile improved greatly over the past, so thats why Id like to continue, but I dont look good on this diet. Ive gotten too thin. If I stay faithful to everything, I get this funny lightheadedness feeling in the sides and back of my head, and actually get a weak shaky low blood sugar feeling

Any comments appreciated.

RF Cincinnati

Subj. Re.Zone Diet
From. Eico

If you are hungry and have good mental accuity, then it means you are making too many good eicosanoids which is lowering insulin below a critical threshold. Adding more carbohydrates will eliminate that problem. This is a case of adjusting your hormonal carburetor to your individual situation.

Several people on the Zone mailing list have brought up an interesting concept, stated in several different ways.

1. How long does it take for each macronutrient to be absorbed Can I eat a carb block and then a protein block and fat block 30 or 40 minutes later

2. Would it matter what order you eat the macronutrients in For instance, would consuming the protein first help to delay the carb absorption even longer

3. Are we getting anal yet, or what Jeez.
-Scott

Subj. Re.More questions for Barry
From. Eico

It takes about 30 minutes for a macronutrient to begin to enter the bloodstream. I find that it is better to eat the protein first, then the carbohydrate.

i am always craving sugar and fatening foods. how can i break this cycle

Subj. Re.sugar
From. Eico

Subj. 3 Zone questions
From. TepperDA

Ive just finished reading your book The Zone. While I found it fascinating, I have several questions I would like to ask.

1) Im actively trying to gain lean body mass and reduce my bodyfat to around 10pct.. I consider myself between moderately active and active. Should I increase the number of blocks of protein, carbohydrate, and fat that I consume, still keeping a ratio of 7 g protein to 9 g carbs to 1.5 g fat

2) If I should have to fudge a little bit, which is the most important ratio to maintain. protein to carbs, protein to fat, or carbs to fat In other words, in the Zone-favorable diet, which macronutrient is the most elastic and easiest to adjust upward or downward by small amounts

3) Finally, since I studied molecular biology as an undergrad, Im very interested in the theory behind the Zone-favorable diet. Would it be possible for you to send a bibliography to my e-mail address

Many thanks.

Dave Tepper

Subj. Re.3 Zone questions
From. Eico

Keep the same ratio of macronutrients until you reach 10pct. body fat. Then beginning adding more fat to maintain that level.

Fat is the most elastic since it has no effect on insulin. The protein to carbohyrate ratio is the most important consideration.

Ive been using the zone diet about 2 weeks. It seems to be helping control blood sugar extremes and Ive had steady weight loss. My problem is when I run 2 hours or more. Without a carbo snack or drink I can feel myself hitting the wall at about 90 minutes which normally would take me 4 hours or more. Also after short runs (60 minutes) I think I need carbos to replenish glycogen stores, without balancing it with protein because I think I need the insulin surge to get the muscles refueled quickly. Ive increased my daily blocks without an effect on this problem. Any comments or advice would be appreciated.

Kevin

Dr Sears
I enjoyed your book greatly. I have had hypoglycemia for years and have seen my BGs rise to early type2 diabetes levels(age 50). Zoloft greatly reduced my HG symptoms. I tend to binge eat on high protein diets and I get sick eating carbs. I do not feel well unless my few carbs are low GI type vegetables. I do well on an Eades 30g carbo diet. I plan to increase my carbs to Zone levels if I can keep from binging which only further abuses my pancreous/insulin resistance . I recently read Dr J Wurtmans MIT researched book Serotonin Solution which recommends a 5.1 carb.protein low fat diet to enhance brain serotonin levels and reduce binging from high protein diets.

My Questions.
1) What do you you think about Dr Wurtmans diet plan compared with your diet plan for a case like mine

2) What do you know about Dexfenfluramine for binging and its relationship to protein diets that are higher than 5.1 carb/protein Do you agree with Dr W that tryptophan metabolism to serotonin is retarded at the carb/protein ratios of the Zone

Subj. Re.For Dr Sears
From. Eico

If you read the general recommendations of Wurtman in the Serotonin Solution, it is very close to the Zone. Unfortunately, the actual recipes are very far from the Zone. Frankly, I think the jury is still out will with the serotonin story as everyone on Prozac should be at their ideal body weight.

I am not very impressed with dexfenfluramine, nor is the FDA which barely approved it amid much controversey. My experience, supported by Michael Nordens book, Beyond Prozac, points to the Zone diet as enhancing serotonin production, not inhibiting it.

From. Gbunny

Ive called the 800no. twice looking for recommendations for children and adolescents, as I am a pediatrician and would like to help some of my out-of-the-zone patients. I would think the proportiions would be different for growing kids. Any help is appreciated. I never received anything
after leaving my message on the machine at the 800no..

Thank you for saving my life.. Ive lost 20 lbs so far and many more to go, but NOTHING has worked like this in the past or given me as much energy.

Subj. Re.For Dr Sears
From. Eico

Our 800 number is automated to send out information packages which will answer your particular questions. If you have not received a package by next week, call my lab at 617-639-2400 x107 and ask for Beth to make sure another package is sent.

Subj. w3/w6 ratios
From. FrZippy

Currently you hear recommendations that w6 and w3 fatty acids should be balanced in the ratio of 4.1. In the standard American diet, the ratio is about 20.1. Your book goes into EFAs and EFA metabolism in some detail, yet you never recommend anywhere these ratios, except for a suggestion to increase fish consumption and cut back on w6 consumption. Did you decide not to include this suggestion in your book to keep it simpler, or do you feel that the 4.1 ratio is not correct EFAs are
required for eicosanoid formation, but there are many other cellular functions besides that that they perform.

Subj. Re.w3/w6 ratios
From. Eico

The answer is keep the book a lot simpler. The interrelationships of w6 and w3 are very complex and have to be fine tuned for the individual. The recommendations that I gave in the book represent very conservative guidelines that I felt no one could go wrong with.

Subj. Re.Serotonin/Insulin
From. Tiakk

Dr Sears

You replied last night...Frankly, I think the jury is still out will with the serotonin story as everyone on Prozac should be at their ideal body weight.

Could you clarify Are you saying people on Zoloft should be at their ideal weight

Do you recommend people with HG/preDiabetes should go right to the Zone diet or should they use a 30g/day Protein Power approach until they are able to handle higher volumes of carbs after stabilizing the pancreas insulin response

Another question...Do you feel that high or fluctuating blood insulin levels are the cause of many of the funky CNS/depression symptoms related to hypoglycemics/preDiabetics rather than fluctuating blood glucose levels

Also, do high blood insulin levels tend to cause low or less active brain serotonin

Regards Hugh

Subj. Re.Serotonin/Insulin
From. Eico

I think the whole serotonin story on weight control is highly overstated. Relative to prediabetes, I would start on the Zone diet, and then make any adjustments if any depending on the response of the patient.

Subj. ques. for dr. Sears
From. KPalmer539

1. How can vegetarians, who dont like protein powder, get sufficiant amounts of protein into their diet to get into the Zone
2. Can living in the Zone actually reverse the progression of heart disease (e.g., atherosclerosis) or just slow the progression
3. For people who are hypoglycenic, will following the Zone nutritional program and eating the Biozone bars help with this condition
4. If I want to gain weight in the form of muscle mass, are there any special adjustments which need to be made to the Zone meals, such as eating additional protein
5. How can living in the Zone benefit someone who has been diagnosed as suffering from adult onset diabetes
6. Also can it help someone with hepititis III.

Thank You for you time. and for making this available on line.

Subj. Re.ques. for dr. Sears
From. Eico

1. For vegetarians, they can eat soybean based meat imitation products.
2. I view heart disease as primarily a hormonal imbalance condition. Therefore the Zone diet would dramatically decrease the likelihood of a cardiovascular event.
3. Hypoglycemic patients do exceptionally well on the program.
4. To add muscle mass, just add one extra protein block per day, and plan to do extensive weight training.
5. The Zone diet, in my opinion, is the only way to treat and reverse Type II diabetes.
6. In the limited number of cases I have seen, hepititis C (III) is eliminated.

SearsBarry. Exactly the same diet as someone who has 10lbs to lose, because the zone diet is based upon maintaining your lean body mass, while accessing stored body fat for energy. Its impossible to lose more than 1 to 1.5 lbs of fat per week. For the over-weight individual, he will simply take longer to get to their ideal body weight. It is very attractive to think that if no fat touches your lips, that no fat reaches your hips.

SearsBarry. Agreed, however in essence, the zone diet is a diet your grandmother told you to eat when you were growing up. That diet was eating everything in moderation, always has some protein at every meal, and always eat your fruits and vegetables. If you like vegetables, keep eating them. As far as the breakfast cereals, they are very concentrated sources of carbohydrates, that will tend to increase insulin levels. Simply use them in moderation, like condiments.

SearsBarry. Yes, and I say that because one of the problems with the Ornish diet, in certain people, their triglyceride levels rise, and their HDL levels drop off. Research shows this can lead to a higher likelihood of cardiovascular problems. If a person is on a Ornish type diet, and their triglyceride levels fall, and HDL levels decrease, then by all means, they should stay on the diet, because for them it is hormonally balanced. If their HDL levels are dropping, then they should consider switching over to a zone diet. Both diets will contain the same amount of fat.

SearsBarry. No. The average person carries at least 100K calories of stored body fat. Thats equivalent to eating 1,700 pancakes. What you are doing on a zone diet, is using your food, not as a source of calories, but as a hormonal ATM card to release those stored calories for energy. Therefore, you will not induce a typical starvation mechanism, encountered on low calorie, but unbalanced macro nutrient diets.

Question. I use the zone diet but I need to put on weight How can I do this

DrBSears. You dont want to put on weight you want to put on lean body mass. And that is only going to happen by eating adequate protein and by weight training.

Question. How much extra protein should you add

DrBSears. About 7 grams per day.

Question. Is soy preferable to wheat gluten which is pure protein

DrBSears. The answer is yes. A great number of people are allergic to gluten. And, therefore, for most people wheat products such as bread, pasta and bagels should be kept to a minimum. I have never seen a pasta tree or a bagel bush.

Question. Doc, do you have any opinions about soy products and their effects on a positive menopause experience

DrBSears. Soy products are rich in isoflavones which can have a very useful effect on minimizing the hormonal changes that take place during menopause. So, I would recommend them.

Question. Ive had lots of success with your plan - What do you recommend for babies whose diet is mainly carbohydrates I have an 8 month old and want her producing good eicosanoids.

DrBSears. For a young child I would recommend adding protein powder to their baby food.

Question. I travel a lot at night and dont get the options of even fast food most of the time what do you suggest for people who travel like that.

DrBSears. I would carry Zone meals with me. This might be something as simple as four ounces of sliced turkey and two pieces of fruit.

Question. If you want to lose weight fast, (it is bathing suit season) what do you suggest

DrBSears. I would suggest The Zone diet. And this is not a self-serving statement. A recent study was just published and showed you can not lose weight any faster by restricting carbohydrates even more then The Zone diet. It is impossible to lose for than 1 to 1 1/2 lbs of excess body fat per week. And the best way to lose excess body fat and maintain lean body mass is to eat a diet that is protein adequate, moderate in carbohydrates with most of the carbohydrates coming from fruits and vegetables and with small amounts of added fat. But then that is The Zone diet.

Question. Does the thyroid and its functions have any impact on carbohydrate conversion or storage

DrBSears. Yes. However, insulin has a much greater effect on thyroid function. If you have high insulin levels, you will usually have low thyroid function once you reduce insulin levels, thyroid function usually increases and as thyroid increases, you metabolic rate usually increases.

Question. I have been following the zone diet but I find that I run out of protein ideas for snack times. I already eat cottage cheese between meals. Please give me suggestions for alternative foods.

DrBSears. Nutritionists very rarely understand the hormonal consequences of their recommendations and the prevailing advocation of a high carbohydrate low fat diet is really in many ways a hormonal disaster. And what we argue for is going back to a more common sense approach to diet that in many ways was what your grandmother told you to eat. And that was small meals throughout the day, everything in moderation with adequate amounts of protein and most of the carbohydrates coming from fruits and vegetables. The Zone diet is not a radical diet but it is one that forces you to understand the hormonal effects of each meal you consume.

Should I be concerned about such a seemingly low daily caloric intake
If you have excess body fat (greater than 15pct. for males and greater than 22pct. for females), all the calories you need for energy are already stored in your body. You simply need to follow the Zone diet, a hormonal ATM card, to release these stored calories. Using the Zone diet, you eat as if you are already at your ideal percentage of body fat. So, once you reach a percent body fat that you are happy with and wish to stabilize your weight, then simply add more monounsaturated fat to your diet to provide extra calories to maintain your body weight without affecting insulin levels. Monounsaturated fat has no effect on insulin. Its hormonally neutral.

Why do I need so much fat What does it do
Paradoxically it takes fat to burn fat. First, fat acts as a control rod to slow the entry rate of carbohydrate into the bloodstream thereby reducing the insulin response. Second, fat releases a hormone (cholecystokinin or CCK) from the stomach that tells the brain to stop eating. Third, fat supplies the building blocks (i.e. essentail fatty acids) for eicosanoids. The Zone diet, however, is not a license for fat gluttony. Most of your fat intake should be in the form of monounsaturated fat. The amount of fat you consume is dictated by the amount of protein at each meal.

What is the minimum amount of daily protein intake
Regardless of your protein calculations, we always recommend a minimumof eight (8) protein blocks throughout the day.

How long have you been developing this program
The program has been undergoing testing and revision since 1984. The present program detailed in The Zone represents the seventh generation of the original concept. This dietary program was originally developed for cardiovascular patients, tested in world-class athletes, and has been used by thousands of individuals during this developmental period.

Why is the fat block only 1.5 grams instead of 3 grams
Every block of low-fat protein contains approximately one block of hidden fat. Therefore by adding one extra fat block for each block of low-fat protein, one is actually consuming two fat blocks (one internal in the protein and one external) for each protein block. If you are using fat-free protein sources such as isolated protein powders, then you should be adding two blocks of fat to achieve the same ratio. Obviously if you are eating higher-fat protein choices, you would not be adding any extra fat blocks to your meal. Remember, every time you add additional fat blocks to a meal they should be composed primarily of monounsaturated fat.

Which protein powder is best
Excellent sources of isolated protein include egg and milk combinations and whey. For vegetarians, isolated soy products are excellent choices. Protein powders are available at most health food stores.

Can I still continue to use my vitamins
Of course. Vitamins and minerals are an excellent low cost insurance policy to ensure adequate levels of micronutrients. A Zone diet, when primarily composed of low-fat protein, fruits and vegetables, provides an excellent base of vitamins and minerals and requires much less supplementation.

Dr. Bloom teaches psychology at West Chester University, in the Philadelphia area. He has developed and refined an elaborate spreadsheet-based system for planning Zone meals -- based on gram counts of nutrients -- since starting on the Zone diet in mid July 1996. As of October 1996, he has been dealing with issues surrounding maintenance in the Zone.

ZONE RUNNER Free Zone Diet recipe software. Allows you to select from a 6,000+ ingredient database or enter your own ingredients and easily adjust recipe quantities to Zone ratios with a click of your mouse. Many more easy-to-use features.

KARENS KITCHEN A chatty site with lots of menu ideas and useful products.

LEN MARINACCIOS SITE Len offers his very popular Zone Buddy and Zone Pro software for meal planning and balancing.

PALEOLITHIC DIET PAGE What the Hunter/Gatherers Ate. The best collection on the net of links to sites about the evolutionary diets of humans. Many references to the problems posed by dairy and grain products, which have only been in the human diet for a relatively short period of time. Maintained by Don Wiss.

CYBERPUMP These web sites promote the use of High Intensity Training. low reps and slow execution. Both are proven methods to build muscle mass.

BODY FAT CALCULATORS. The Zone Diet requires that you know your Lean Body Mass in order to determine how much you should eat. The starting place is knowing your body fat percentage. Everything that is not body fat is called Lean Body Mass or LBM. To find your LBM pct. subtract your body fat pct. from 100pct.. If your body fat percentage is 25pct. then your LBM percentage is 75pct.. Your actual LBM in pounds is your total body weight (what the scale says) multiplied by your LBM pct.. Example. If you weigh 140 pounds and your LBM is 75pct. then your LBM is 140 x 75pct. = 105 pounds.

DR. SEARS Barry Sears, PhD, developed the Zone Diet and wrote the best-selling books. This is his web site with the latest information and news about The Zone.

Dr. Sears Barry Sears, PhD, developed the Zone Diet and wrote the best-selling books. This is his official web site with the latest information and news about The Zone.

Zone Perfect. Another site with Zone Diet information and products.

The Paleolithic Diet Page, What the Hunter/Gatherers Ate. The best collection on the net of links to sites about the evolutionary diets of humans. Many references to the problems posed by dairy and grain products, which have only been in the human diet for a relatively short period of time. Maintained by Don Wiss.

The Zone Nutrition Company Too busy How about some fully prepared Zone meals delivered daily directly to your door Now serving the New York Metro area.

Perfect Balance Software to help you achieve the proper balance of carbohydrates, protein, and fat in your diet. This is currently in pre-release testing and can be dowloaded for free. You can set the percentages the you want, i.e., 40-30-30, 60-15-25, or whatever. Then you can enter a recipe and the program will suggest a list of foods and the appropriate quantity which would balance the recipe to your specification. Inports/exports to Microsoft Excel.

ZoneRunner Free Zone Diet recipe software. Allows you to select from a 6,000+ ingredient database or enter your own ingredients and easily adjust recipe quantities to Zone ratios with a click of your mouse. Many more easy-to-use features.

Scott Nelsons Zone Diet Information Center, lots of FAQs and links. Naval Circumference Method body fat online calculator.

The Zone Eating Plan David Brown, D.C., good expanation of Zone concepts, hints, FAQs, and links.

Len Marinaccios Unofficial Zone Diet Site, Free software tools. ZoneBuddy meal planner, ZonePro body fat calculator, ZoneSupport groups, ZoneProfessionals, much more

You can use food as a hormonal ATM card.
The average American male or female carries a minimum of 100,000 calories of stored body fat. To put this in perspective, this amount of stored body fat is equivalent to eating 1,700 pancakes. Thats a pretty big breakfast. The calories you need for energy are already stored in your body. What you need is a hormonal ATM card to release them. The Zone diet is your ATM card.

Weve all heard a lot about the zone diet. Advocates claim that following one dietary ratio -- 40 percent carbonhydrate / 30 percent fat / 30 percent protein -- at all times maximizes your endurance capacity and lowers your body fat. This diet flies in the face of the current carbos-are-king dogma. Is this higher-fat, lower-carbohydrate diet a magic formula or a hoax Neither. Lets cut away the hype and go back to the physiology of exercising muscles.

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The original delivery service for the Zone Diet, delivering 3 meals and 2 snacks daily to your door. Servicing NY, LA and surrounding areas. Join a program for as low as USD29.95 per day.