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
Zone Points are just another accounting system to keep your glycemic load under control from meal to meal.
You want to have the same glycemic load at every meal to stay hormonally balanced.
This is because the glycemic load at each meal determines the amount of insulin to be secreted.
Zone Points are based on the glycemic load of various carbohydrates in serving sizes to keep you full without being stuffed.
A good rule of thumb is no more than 15 Zone Points if you’re female, and no more than 20 if you’re male per meal.
A typical Zone snack would be about 5 Zone Points.
You just keep adding carbohydrates to your dish until you hit your maximum for that meal and then stop.
Let’s use the Zone Point system to show why we’re not a big fan of whole-grain carbohydrates, even though they’re politically correct.
First, most foods labeled “whole grain” really aren’t.
Whole-grain foods are extremely perishable.
First, real whole-grain products contain fats that go rancid at room temperature.
Second, whole grains have to be eaten with a certain degree of moderation because of their carbohydrate density, which quickly increases the glycemic load of a meal.
Let’s see how easy it is to overload on your glycemic load by eating whole-grain products.
Carbohydrate Serving Size Zone Points
Cooked pasta 1 cup 28
Potato 1 medium 28
Bagel 1 small 28
Rice 1 cup 35
Since the upper limit for a Zone meal is 15 Zone Points for a female or 20 Zone Points for a male, it’s pretty easy to go over with even the most healthy whole-grain products.
We hope you see starchy carbohydrates and grains (even whole-grain products) are probably not the best choice for the majority of your carbohydrates if insulin control is your goal.
The beauty of this point system is you get to eat exactly the type of food you want (it could even be sugar cubes) as long as you stay within your limit for that meal.
(Okay, the sugar cubes don’t have a lot of vitamins and minerals, but if that’s what you want, just know your limits.)
Now let’s see how a food’s Zone Carbohydrate Blocks convert into Zone Points.
Carbohydrate Amount Zone Blocks Zone Points
Broccoli (cooked) 4 cups 1 3
Apple 1/2 medium 1 5
Pasta (cooked) 1/4 cup 1 7
Sugar cube 3 1 2
A typical female needs about 15 Zone Points per meal.
You can see 1/2 an apple (5 Zone Points), 4 cups of cooked broccoli (3 Zone Points), and 1/4 cup of pasta (7 Zone Points) add up to 15.
If she had a whole apple (10 Zone Points) and 4 cups of cooked broccoli (3 Zone Points), she’d have had a lower glycemic-load meal (13 Zone Points).
On the other hand, eating 3/4 cup of pasta would have provided a higher glycemic-load meal (21 Zone Points), beyond the meal limit.
Basically, the Zone Points and Zone Carbohydrate Blocks give about the same results.
As you can see from the list of foods above, you’re going to have to stock up on fruits and vegetables and reduce the amount of grains and starches you eat in order to maintain the best glycemic load at every meal.
The Zone Diet, however, is a little more complex than simply controlling the glycemic load at a meal.
To truly keep insulin in the Zone, you have to balance the glycemic load of a meal with the appropriate amount of low-fat protein and the right type of fat.
We’ll look at protein and fat omorrow.
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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