I've talked a lot about the zone diet and about insulin/protein/fat intake but how do you get yourself in the zone? Here is a basic formula that Dr. Barry Sears gives:
Food is measured in Blocks:
1 "Block" of food=
9 grams of carbs
7 grams of protein
3 grams of monounsaturated fat
For Women, who do not exercise, 3 meals of 3 blocks is what's recommended. At each meal you'll eat 27 grams of carbs, 21 grams of protein, and 12 grams of fat.
For Men, who do not exercise, 3 meals of 4 blocks is what's recommended. At each meal you'll eat 36 grams of protein, 28 grams of protein, and 15 grams of fat.
Keep in mind a few things:
1) Protein has to be dense protein- meaning eggs, soy, or tofu are preferred, low fat cheeses are ok but not recommended.
2) Beans are carbs. Look at the nutritional information for any product. Which ever number is highest (fat, protein, carbs) that is what your body will think you are eating.
3) If there are two macro nutrients (carbs, protein, fat) that are very close or the same then that food counts as both.
Message
-Eating in the zone is a science and not an art
-Try this out in your next 3 meals and see how you feel
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3 comments:
how often is it that you can find food that has that much proteins? please list a few...i'm new at this.
anh
for vegetarians its pretty simple: soy, tofu, and sometimes low fat cheeses. for non vegetarians just any lean mean will do. Chicken, fish, low fat beef, etc. The book a week in the zone (http://www.amazon.com/Week-Zone-Barry-Sears/dp/006103083X) is a great resource.
Also check out the facebook fan page:
http://www.facebook.com/pages/The-Vegetarians-Review/218392295513?ref=ts
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