The 4 Basic Zone Meal Rules

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

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The 4 Basic Zone Meal Rules

It’s not hard to turn your kitchen into a wellness pharmacy.

Once you have the right foods stocked in your freezer, refrigerator, and pantry, all you have to do is throw the right ingredients together to get yourself in the anti-inflammation zone and begin reducing silent inflammation.

Following this meal plan just requires a little knowledge about the 4 basic rules.

1.  Plan to eat 5 times a day (3 meals and 2 snacks).

2.  Always eat breakfast within 1 hour of getting up.

3.  Never let more than 5 hours go by without eating a meal or snack.

The best time to eat is when you aren’t hungry because this means blood sugar levels are stabilized.

4.  Eat a snack before you go to bed to prevent nocturnal hypoglycemia.

If you follow these rules, all you have to use is your hand and your eye to make meals and snacks as follows.

1.  Divide a dinner-size plate into 3 equal sections.

If you’re having a snack, make it a dessert plate.

2.  Cover 1/3 of your plate with some low-fat protein that’s no larger or thicker than the palm of your hand.

This is approximately 3 oz of low-fat protein for the average female, and 4 oz of low-fat protein for the average male.

Protein could be in the form of chicken, turkey, fish, extra-lean cuts of beef, tofu, egg whites, or low-fat cheese products.

3.  Cover the other 2/3 of the plate with colorful low glycemic-load carbohydrates, like nonstarchy vegetables and fruits.

Note:  If you want to use high glycemic-load carbohydrates, fill only 1/3 of your plate with a volume equal to the volume of low-fat protein.

If you really want to eat high glycemic-load carbohydrates, you’re better off using the Zone Blocks or Zone Points system in tomorrow’s post.

4.  Finally, add a dash (a small amount) of noninflammatory monounsaturated fat.

This might be a teaspoon of olive oil, a few teaspoons of slivered almonds, or a few slices of avocado.

There you have it!

Four basic rules for building meals that are easy to follow.

The only trick is to follow these rules the best you can at every meal for the rest of your life.

Remember, you’re only as hormonally good as your last meal.

However, it means there’s no guilt on this meal plan, since no matter how bad your last meal was, your next meal can take you right back into the Zone.

A Zone meal has the right balance of protein, carbohydrate, and fat to keep stable insulin levels for the next 4-6 hours.

This is how you can tell if your last meal was a Zone meal.

Simply look at your watch 5 hours after eating.

If you have no hunger and good mental acuity, it means your last meal was a Zone meal.

You can always go back to the exact same meal to get the same hormonal effect.

Being in the Zone means you’re using calories for energy instead of storing them as fat.

If you veer away from these rules, your insulin levels will no longer be in the Zone.

All it takes is one meal to set you off course.

On the other hand, all it takes is one meal to put you back in the Zone again.

Using your diet to control insulin is like taking a drug at the right time and right dose.

Everyone makes dietary mistakes, so don’t kick yourself over them when you do.

Get yourself back in the Zone as quickly as possible.

Keep in mind no matter how hormonally bad your last meal was, you only have to use your hand and your eye to get back in the Zone.

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

(Based on Dr. Barry Sears’ “The Anti-Inflammation Zone”)

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Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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