Depending on the state of
your health and wellness when you first enter the Zone, you can expect
the following to occur:
||Gradual loss of body fat
||Better mental acuity
||More restful sleep and a
decrease in the amount needed
||Decreased muscle and joint
||Improvement in your cholesterol
||Decreased carbohydrate craving
The above changes can take
place immediately but for others it may take a little longer as a result
of one’s individual biochemistry. For example, some Zoners notice that
their carbohydrate cravings disappear immediately but for others it make
take a few days or a week.
These changes are also determinant
upon your prior eating habits before entering the Zone i.e. were you following
a high carb, low fat diet or were you following a high protein, low carb
diet. However, if after a week you are NOT maintaining good hunger
control for at least 3 to 5 hours after consuming a Zone meal you may need
to make some adjustments.
However, before making any
adjustments consider the following:
||Are you eating the correct
number of blocks per day (the minimum is 11 blocks with some exceptions)?
||Are you eating the correct
amount of fat with each meal?
||Are you drinking at
least 64 ozs. of water?
||Are you below the ideal
body percentage fat (12% male, 17% women)? If so, you will need to
add additional monounsaturated fat for energy.
Remember not everyone is
the same genetically. Insulin control can be accomplished by keeping
one’s protein to carb ratio within a range of .5 to 1.0. The 40/30/30
starting ratio in the Zone is based upon a .75 ratio which is the ideal
ratio for most people in the Zone. This means that for every 3 grams
of protein, one consumes 4 grams of carbs. If you are experiencing
good mental clarity and no hunger for 3-5 hours after a Zone meal then
the 40/30/30 ratio is the correct ratio for you. Continue to prepare
every meal with the same ratio to experience the same hormonal response.
Always start out with this ratio and then if the above changes are not
being experienced, experiment slightly on either side to determine your
limits by using hunger and mental clarity as indicators.
How to Adjust Your Hormonal
Hungry and Loopy - If you
are hungry and loopy (i.e. mental focus diminished) after a meal, you have
probably spiked your insulin levels by consuming too many carbohydrates
relative to your protein amount. Next time you make that same meal,
decrease your carbohydrate blocks by one block and add 3 mini blocks of
fat (4.5 grams). You are simply replacing the calories from the dropped
carbohydrate block with monounsaturated fat.
Hungry and Good Mental Focus
- If you are hungry but still have good mental focus after a meal, you
have probably pushed your insulin levels too low by not consuming enough
carbohydrates relative to your protein amount. Nest time you make
that same meal, increase your carbohydrate blocks by one block and leave
fat the same.
No hunger for 3-5 hours -
Congratulations. You are in the Zone and no adjustments are necessary.