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
Using Zone Blocks and Zone Points
Zone Blocks or Zone Points are a more precise way than the hand-eye method to figure out the exact glycemic load of your meal.
Unlike protein or fat, carbohydrates generate different insulin responses based on the amount of carbohydrates consumed and the glycemic load of the carbohydrate.
High glycemic-load carbohydrates (grains and starches) cause a much greater insulin surge than low glycemic-load carbohydrates (nonstarchy vegetables).
Fruits are intermediate, with berries being the best.
You can use either the Zone Carbohydrate Block or Zone Point methods to fill out the carbohydrate portion of your meal.
Either will give you greater precision than the hand-eye method.
You still fill your plate with the same amount of low-fat protein and add a dash of monounsaturated fat.
The only difference is you now add a precise amount of carbohydrates until you’ve reached your glycemic load allotment for the meal.
This means your plate will be either overflowing (if you choose low glycemic-load carbohydrates) or very empty (if you choose high glycemic-load carbohydrates).
In either case, you learn when to stop adding carbohydrates.
Here are the basic rules for using the Zone Blocks or Zone Points system:
>The average female should have either 3 Zone Carbohydrate Blocks or 15 Zone Points on her plate to balance out her required low-fat protein (about 3 oz).
>The average male should have 4 Zone Carbohydrate Blocks or 20 Zone Points on his plate to balance out his required low-fat protein (about 4 oz).
The beauty of using the Zone Blocks or Zone Points method is you can incorporate virtually any carbohydrate into your meal as long as you adjust your portions accordingly.
The higher the glycemic load of the carbohydrates, the more empty space you’re going to see on your plate.
Conversely, the lower the glycemic load of the carbohydrates, the more bountiful your plate is going to look.
For example, an average female with 3 ounces of low-fat protein on her plate could have 7 sugar cubes (14 Zone Points) to balance it out.
Not a good meal nutritionally, but hormonally it’s okay.
The take-home message here is there’s no such thing as forbidden carbohydrates.
If you decide to use the Food Block/Point system, follow these 3 rules to build each meal:
1. Put a palm-size serving of low-fat protein on your plate. This should cover about 1/3 of your plate.
2. Add the appropriate glycemic load of carbohydrates using either the Zone Carbohydrate Block or the Zone Points method.
3. Always add a dash of monounsaturated fat.
As you can see from the foods filling your plate, the Zone Diet can be summed up in one word: moderation.
Each meal is moderate in protein, carbohydrate (though with a low-glycemic load), and fat.
This emphasis on moderation is what keeps your insulin levels in the Zone.
If you have one eye and one hand, the Zone Diet is incredibly easy to follow for a lifetime.
Yet as simple as the Zone Diet is to follow, people can always find a reason to veer away from its idea of moderation.
Does this mean all hope is lost to control silent inflammation?
Not by a long shot, because you have one last powerful defense against silent inflammation.
It’s called high-dose fish oil.
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
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