Zone Diet

What if I don't need to lose weight?
Weight loss is only one of many reasons to eat in the Zone. There are countless other benefits associated with the Zone, such as improved health, greater energy, and better mental clarity.

What is the average weight loss?
The average dieter may lose approximately 8 to 10 pounds per month.

How long before I can expect results?
Many Zone dieters report higher levels of energy and a significant decrease in hunger and fatigue within the first five days. In the first week, you may lose up to 4 lbs. of water weight and body fat. Although everyone is different, most people lose approximately 1 1/2 to 2 lbs. of body fat each week thereafter. It is important to remember that "weight loss" should not be your primary objective; rather loss of body fat should become your goal. You can tell you are accomplishing fat loss by the second week when your clothes should start to fit more loosely.

What if I have high cholesterol?
High cholesterol, in contrast to popular belief, is not a result of eating foods high in cholesterol. This soft waxy substance is essential to brain chemistry, memory, and necessary to form cell membranes, hormones and other tissues of the body. Cholesterol has gotten a bad rap through the years. But it is only harmful when it becomes plaque; a thick, hard coating that builds up in the arterial walls. The cause of the build up is not dietary cholesterol, rather the intake of unfavorable carbohydrates that initiate insulin, a pro-inflammatory hormone that causes a cascade of reactions eventually leading to arterial damage.

What if I have diabetes?
The Zone Diet is actually a wellness as well as a weight loss program. It was originally developed to help people with diabetes and heart disease. The Zone is the perfect diet for someone with Type II diabetes. The number of Americans with Type II diabetes is increasing at an alarming rate. Accompanying this issue is low HDL's, hypertension, and high triglycerides, all risk factors to heart disease. Zone Diet addresses all of these and is the answer to better health because it corrects elevated insulin levels. Type I diabetes sufferers will also benefit from Zone Diet, however as with all diet programs, you are requested to see your physician regularly and adjust all medications accordingly.

What if I'm pregnant or nursing?
Most doctors recommend that pregnant women and nursing mothers eat a well-balanced diet, increasing their food intake by about 25-30%, which would translate to consuming an "extra" block of protein carbohydrate and fat at each meal. It is recommended that you eliminate difficult to digest and gassy foods during pregnancy.

What if I'm on medication?
We encourage you to see your physician before making any dietary changes. You may, in fact, need to lower the dosage of certain drugs as you reach your wellness and weight loss goals. Certain medications actually increase insulin levels, "sabotaging" your weight loss efforts. Talk to your doctor about drugs that may have less deleterious effects on insulin. Never make any changes without consulting your physician for advice.

Should I eat three meals and two snacks even if I am not hungry?
Absolutely YES! The Zone is all about the hormonal responses to food. Think of food as a drug. Your body needs to process this "drug" in a particular way in order for you to attain your weight loss goals. Not being hungry is a great indicator that you are losing body fat and getting into "the Zone". Another important rule is to always eat breakfast within an hour of waking.

What if I'm not hungry?
Keep an appointment with food; it's all in the planning! Since a Zone meal “regulates" your body's response to insulin, you must eat on a regular basis. Although everyone is different, a Zone meal should stave off hunger for approximately 4-5 hours, a snack, approximately 2 hours. Remember to eat your 3 meals and 2 snacks no matter what. Not being hungry indicates that you are accomplishing your goals and losing body fat.

Should I take supplements?
Yes! In order to survive and maintain health, we all need to consume foods abundant in essential nutrients. We need to eat foods rich in vitamins, antioxidants, photochemical and minerals. Unfortunately, the modern food supply is often devoid of these sources of life due to processing, poor farming practices, the use of pesticides and other damaging chemicals, polluted air and water. There is no doubt that there is a direct relationship between the composition of the food we consume and the composition of our body. Because it is basically impossible to get what we need to be healthy from today's food supply, we all need to increase our nutrient intake through vitamins and other supplements.

Should I eat before working out in the gym?
Definitely! Eating a Zone snack 30 minutes before working out assures that you will access the hormonal benefits of being in the Zone, which means that you will burn body fat, which is essential to weight loss. Aerobic exercise reduces insulin levels, the key to getting trimmer. Anaerobic exercise builds strong muscles. Muscles are a more metabolically active tissue than fat. Even if the scale doesn't move, your clothes will fit better and you will look and feel better. Exercise is an important component to helping you achieve your goals and we highly encourage it. Just remember to start: off slowly and build from there to avoid injury.

Is it ok to eat rice, bagels or pasta ever again?
Of course! What makes the Zone Diet so wonderful is that no foods are excluded. However, when consuming carbohydrates, the best choice is always vegetables and fruits, which are loaded with vitamins and nutrients. All carbohydrates are composed of sugar. Rice, bagels, pasta and sweets have lots more sugar (called the glycemic index) than the more beneficial carbohydrates found in vegetables and fruits. Another point worth making is that many people do not digest grain based foods well and often find that the results of eating these foods are bloating and other digestive disorders. When choosing the grains and other starchy foods, consume very small amounts.

Isn't having 30% fat in my diet too much?
One of the greatest medical myths of the past half-century, especially the last 20 years, is that fats are evil. Fats (more properly referred to as lipids) are essential to good health. Now, some fats are better than others, and no one is encouraging you to eat saturated or hydrogenated fats. However, never make the mistake of lumping all fats together into one negative grouping. Good fats, especially monounsaturated fats, actually have significant health benefits. Contrary to present thinking, it takes dietary fat to burn body fat. Fat actually slows the entry of carbohydrates into the blood stream and are responsible for initiating certain hormones that give you a sense of satisfaction and signal you to stop eating. Some of the fattest people on earth are the ones who try to eat '"fat free!"

Should I be concerned about calories?
The Zone is not about calories. It is about the hormonal response to food. Being in "the Zone" means you're not hungry and not craving, even though it may appear at first to be a low-calorie diet. Women who diet in the Zone should consume 1100-1200 calories daily while men should consume 1400-1600 calories per day. But because blood sugar levels are balanced, if you are like most people, you will be enjoying greater energy levels, less fatigue, the ability to think more clearly, and fewer cravings while attaining your weight loss goals.

Will I gain weight back once I complete the program?
A diet is something you can go off and on. We prefer to think of the Zone Diet as a lifestyle, which teaches you new habits and a new way of looking at (eating!) food. We encourage people to maintain the diet on their own by using what we call the eyeball method.

Can I drink milk if I’m concerned about calcium?
Another unfortunate food myth is that milk is the perfect food. Well, it might just be if you're a 300 lb. calf! In reality, the majority of the world's population finds it quit difficult to digest milk. Most of us do not have the enzymes necessary to “break down" milk. We often refer to this as "lactose intolerance." Calcium is important in the formation of strong bones and teeth, in the maintenance of a regular heartbeat, and in the transmission of nerve impulses. It has even proven to be important in preventing colon cancer. This much-needed mineral can be found in lots of the good foods, especially green leafy vegetables. For added insurance, it is always best to include a calcium supplement in your vitamin regimen.

When do I eat?
It has often been said that timing is everything! If you think of food as a drug, you'll begin to understand how important it is to regulate your body's use of macronutrients - proteins, carbohydrates and fats - throughout the day. A Zone Diet meal should keep your blood sugar regulated for approximately 4 to 5 hours, a snack about 2 hours. By eating on a "regular" basis; 3 meals and 2 snacks each day, you will control insulin and lose body fat Always eat your Zone breakfast within an hour of rising and schedule your remaining meals accordingly. Also, remember to eat before you become hungry.

What can I drink?
Water should always be your beverage of choice. Burning fat is a very dehydrating process, which is why constipation is often a complaint when starting the program. Drinking lots of water is important. Juices are loaded with sugar and should be avoided. By adding a bit of sparkling water you can learn to wean yourself off juice by slowly changing the ratio to more water than juice and retraining your taste buds until you've readjusted to drinking only water.

Can I drink alcohol?
Alcoholic drinks are derived from grains or fruits. They are high glycemic, high-sugared carbohydrates. Alcohol increases insulin levels, which sabotages your weight loss efforts. Think of a 4 oz glass of wine, a bottle of beer or 1½ oz of liquor as one block. That means that if you're a male, consuming 4 blocks of carbohydrates (36-40 grams) at a meal you would need to eat one block less of carbohydrates in order to have that drink at that meal. There are many inconsistent reports coming out of the scientific community regarding alcohol consumption. Some studies show that alcohol is toxic to the cells, accelerates the aging process and has been linked to breast cancer. Other data show alcohol to be heart friendly (in small amounts). If you don't drink, don't start now. If you do, always drink in moderation.

Can I drink coffee?
Coffee contains caffeine and caffeine is a stimulant, which causes insulin resistance. If you must drink coffee, it is best to drink water-processed decaffeinated coffee. And remember, if you add milk or half-and-half to your coffee, you are adding a few extra carbohydrates to your daily intake.

What about artificial sweeteners and diet soda?
Although artificial sweeteners advertise that they have only one calorie, they stimulate carbohydrate cravings, which sabotage your program. Remember, the Zone is not about calories; it's about the hormonal response to food. Aspartame has been linked to headaches, dizziness, anxiety and depression. Diet soda contains artificial sweeteners along with high levels of phosphorous, which interferes with calcium absorption. Calcium depletion has been associated with osteoporosis (bone loss). It is best to cut out the soda.

source : http://www.zonedietinfo.com/zone-diet.htm

The Diabetic Diet: How diabetics count calories and plan their diets

There are several aspects in the treatment of diabetes, each one with a very important role.

The mainstays of Diabetes Treatment are:

1. Working towards obtaining ideal body weight
2. Following a diabetic diet
3. Regular exercise
4. Diabetic medication if needed

Note: Type 1 Diabetes must be treated with insulin. This involves injecting insulin under the skin for it to work. Insulin cannot be taken as a pill because the digestive juices in the stomach would destroy the insulin before it could work. Scientists are looking for new ways to give insulin. But today, shots are the only method. There are, however, new methods to give the shots...Insulin Pumps are now being widely used and many people are having great results. A new page on insulin pumps will be on line soon.

Working towards obtaining ideal body weight.

An estimate of ideal body weight can be calculated using this formula:

For women: Start with 100 pounds for 5 feet tall. Add 5 pounds for every inch over 5 feet. (If you are under 5 feet, subtract 5 pounds for each inch under 5 feet). This will give you your ideal weight. If you have a large frame, add 10 percent. If you have a small frame, subtract ten percent. ( A good way to decide your frame size is to look at your wrist size compared to other women's)

Example: a woman who is 5' 4" tall and has a large frame.

100 pounds + 20 pounds (4 inches times 5 pounds per inch) =120 pounds.

Add 10% for large frame (in this case 10% of 120 pounds is 12 pounds).

120 pounds + 12 pounds = 142 pounds ideal body weight.



For men: Start with 106 pounds for a height of 5 foot. Add 6 pounds for

every inch above 5 foot. For a large frame, add 10%. For a

small frame, subtract 10 percent. (See above for further details).



The Diabetic Diet

Diet is very important in diabetes. There are differing philosophies on what is the BEST diet but below is a guideline with some general principles.

Patients with Type 1 diabetes should have a diet that has approximately 35 calories per kg of body weight per day (or 16 calories per pound of body weight per day). Patients with Type 2 diabetes generally are put on a 1500-1800 calorie diet per day to promote weight loss and then the maintenance of ideal body weight.. However, this may vary depending on the person's age, sex, activity level, current weight and body style. More obese individuals may need more calories initially until their weight is less. This is because it takes more calories to maintain a larger body and a 1600 calorie diet for them may promote weight loss that is too fast to be healthy. Men have more muscle mass in general and therefore may require more calories. Muscle burns more calories per hour than fat. (Thus also one reason to regularly exercise and build up muscle!) Also, people whose activity level is low will have less daily caloric needs.

Generally, carbohydrates should make up about 50 percent of the daily calories ( with the accepted range 40-60 percent). In general, lower carbohydrate intake is associated with lower sugar levels in the blood. However the benefits of this can be cancelled out by the problems associated with a higher fat diet taken in to compensate for the lower amount of carbohydrates.. This problem can be improved by substituting monounsaturated and polyunsaturated fats for saturated fats.

Most people with diabetes find that it is quite helpful to sit down with a dietician or nutritionist for a consult about what is the best diet for them and how many daily calories they need. It is quite important for diabetics to understand the principles of carbohydrate counting and how to help control blood sugar levels through proper diet. Below are some general principles about the diabetic diet.

Understanding Food Groups

There are three basic food groups: fats, proteins and carbohydrates. The carbohydrates are the foods that can be broken down into sugar. It is essential to have all three food groups in your diet to have good nutrition.

1. Why count carbohydrates?

Carbohydrate makes your blood glucose level go up. If you know how much carbohydrate you've eaten, you have a good idea what your blood glucose level is going to do. The more carbohydrates you eat, the higher your blood sugar will go up.

2. Which foods contain carbohydrate?

Most of the carbohydrate we eat comes from three food groups: starch, fruit and milk. Vegetables also contain some carbohydrates, but foods in the meat and fat groups contain very little carbohydrate. Sugars may be added or may be naturally present (such as in fruits). The nutrient term for sugars can also be identified by looking for -ose at the end of a word ( i.e. glucose, fructose, sucrose, etc. are all sugars). Look for these on food labels to help identify foods that contain sugar.

Food	Amount	Carb grams	Food	Amount	Carb grams
1 % fat milk	1 cup	12	yogurt fruited	1 cup	40
Bran Chex	2/3 cup	23	yogurt fruit	1 cup	19
Frosted Flakes	3/4 cup	26	Raisin Bran	3/4 cup	28
fruit juice	1/2 cup	15	bread/toast	1 slice	15
banana	1/2	15	sugar	1 tsp.	4
pancake syrup	2 Tbsp.	30	pancakes - 4	2	15
low-fat granola	1/2 cup	30	sugar-free syrup	2 Tbsp.	4

To make things easy, many people begin carbohydrate counting by rounding the carbohydrate value of milk up to 15. In other words, one serving of starch, fruit or milk all contain 15 grams carbohydrate or one carbohydrate serving. Three servings of vegetable also contain 15 grams. Each meal and snack will contain a specific total number of grams of carbohydrate.

For example: Each gram of carbohydrate provides 4 calories. A diabetic on a 1600 calorie diet should get 50% of these calories from carbohydrate. This would be a total of 800 calories or 200 gms of carbohydrate (at 4 calories per gram) spread out over the day. At 15 grams per exchange, this would be about 13 exchanges of carbohydrate per day.

The amount of food you eat is closely related to blood sugar control. If you eat more food than is recommended on your meal plan, your blood sugar goes up. Although foods containing carbohydrate (carb) have the most impact on blood sugars, the calories from all foods will affect blood sugar. The only way you can tell if you are eating the right amount is to measure your foods carefully. Also, it is important to space your carbohydrates out throughout the day to avoid sugar "loading." Measuring your blood sugar regularly also provides important feedback on how high your sugar went based on what you ate and your level of activity.



Where do you get carbohydrate information?

The "Nutrition Facts" label on most foods is the best way to get carbohydrate information, but not all foods have labels. Your local bookstore and library have books that list the carbohydrate in restaurant foods, fast foods, convenience foods and fresh foods. You will still need to weigh or measure the foods to know the amount of grams of carbohydrates present.

How do you count carbohydrate?

Carbohydrates can be counted in number of grams or can be counted as exchanges. One carbohydrate exchange equals 15 grams of carbohydrate. A good reference for learning how to count calories in this manner will be on line here

soon including a calorie computer.

Free Foods:

These are foods that you can eat without counting. A free food or drink is one that contains less than 20 calories and 5 grams or less of carbohydrate per serving. If your serving or a food contains more than 5 grams of carbohydrate, you should count it in your meal plan.

Examples of free foods:

Bouillon or broth
Carbonated or mineral water
Club soda
Coffee or tea
Diet soft drinks
Drink mixes, sugar-free
Tonic water, sugar free
Sugar-free hard candy
Sugar-free Jell-O
Sugar-free gum
Jam or jelly, light or low-sugar, 2 tsp.
Sugar free syrup, 2 tsp.

You should spread out free foods throughout the day and not eat them in one sitting.



Fitting Sugar in Your Meal Plan

It is commonly thought that people with diabetes should avoid all forms of sugar. Most people with diabetes can eat foods containing sugar as long as the total amount of carbohydrate (carb) for that meal or snack is consistent. Many research studies have shown that meals which contain sugar do not make the blood sugar rise higher than meals of equal carbohydrate levels which do not contain sugar. However, if the sugar-containing meal contains more carb, the blood sugar levels will go up.

Does this mean I can eat cake and not worry about it?

No! A slice of white cake with chocolate icing ( 1/12 of a cake or 80 gram weight) will give you about 300 calories, 45 grams of carb and 12 grams of fat. That is three starch servings and over 2 fat servings. Before you have a slice of cake, ask yourself the following questions: Will that small piece of cake be satisfying or will I still be hungry? How it will fit into my meal plan? Do I have 300 calories to "spend" on this? Are there other choices I could make which would contribute less fat? A 1/12 slice of angel food cake has less than 1 gram of fat and only 30 carb. This may be a better choice.

Controlling all carbohydrates

It is important to realize that sugar is not the only carbohydrate that you have to "control". The body will convert all carbohydrates to glucose - so eating extra servings of rice, pasta, bread, fruit or other carbohydrate foods will make the blood sugar rise. Just because something doesn't have sugar in it doesn't mean you can eat as much as you want. Your meal plan is designed so that the carbohydrate content of your meals remains as consistent as possible from day to day.

A word of caution:

Although sugar does not cause the blood sugar to rise any higher than other carbohydrates, it should be eaten along with other healthy foods. If you choose to drink a 12 ounce can of a sugar-sweetened soft drink, that would use up about 45 grams carb - and you wouldn't have gotten any nutrition (protein, vitamins or minerals). What a waste of calories! High sugar foods are more concentrated in carb. Therefore the volume would be smaller than a low sugar food. High sugar foods might not be a good choice if they will just tempt you to eat more. If you would rather eat larger portions, select low sugar choices. Look at the differences in portion size you get for equal amounts of carbohydrate in these cereals!

Granola	Frosted Flakes	Corn Flakes	Cheerios	Puffed Wheat
1/4 cup	1/3 cup	3/4 cup	1 cup	1 1/4 cup

In addition, many sugar-containing foods also contain a lot of fat. Foods such as cookies, pastries, ice cream and cakes should be avoided largely because of the fat content and because they don't contribute much nutritional value. If you do want a "sweet" - make a low-fat choice, such as low-fat frozen yogurt, gingersnaps, fig bars or graham crackers and substitute it for another carbohydrates on your meal plan.

source : http://www.endocrineweb.com/diabetes/treatment.html