This month, we kicked off the CrossFit Fort Bragg Zone Challenge. This challenge is for anyone who is interested in feeling, performing, and looking better.
The Zone Diet Explained (CLICK HERE FOR A PDF OF THE CF ZONE DIET)
Food, essentially acts as two things: a fuel source and a drug. When we eat food, our bodies have a physiological response based on the type of foods we eat. They type of food will signal our body to store, release, or slow the rates of absorption of energy (fuel).
The Zone Diet controls hormonal balance to help reach maximal results. Hormonal balance affects all important components of your wellness: body composition, energy utilization, blood chemistry, and much more.
The Zone Diet is balanced in 3 macronutrients:
· Protein (lean, natural meats are preferred)
· Carbs (mostly low glycemic-load fruits and vegetables)
· Fat (one of the most important macronutrients!)
With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the human diet: insulin, glucagon, and cholecystokinin.
Insulin - A storage hormone; stores energy. Excess insulin makes you fat and keeps you fat. It also accelerates silent inflammation.
Glucagon - A mobilization hormone; releases energy. Glucagon that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.
Cholecystokinin (CCK) - These are the hormones that aid in digestion and acts as a hunger suppressant. They tell the stomach to slow down the speed of digestion and help catalyze the digestion of fat, protein, and carbohydrates.
All three macronutrients (and their hormonal response) are vital to ideal human function. Nutrition is the foundation to feeling, performing, and looking better.
Intro to Zone Living
A One Block meal consists of one choice from the Protein List (pink), one from theCarbohydrate List (blue) and one from the Fat List (green).
A Two Block meal consists of 2 choices from each list.
A Three Block meal consists of 3 choices from each list…and so on.
You can mix and match blocks as you wish. If you aren’t very hungry when you first wake up, then a 2 block meal might be just right for you, perhaps with a 3 block lunch and dinner. Or maybe you prefer to start your day with 3 blocks and have a lighter dinner or lunch.
Here is a sample menu of a possible routine (times can be adjusted 30 minutes or so either way):
7:30 am 10am 1:00pm 3:30pm 6:30pm 9pm/9:30 (bedtime)
bkfst snack lunch snack dinner snack
2 Block 1 Block 3 Block 1 Block 3 Block 1 Block = 11 total
*(10 to 11 blocks of balanced food is about right for a small woman).
I am more than happy to find your exact block prescription based on your Lean Body Mass, your bodyweight, and your activity level. Please see me for your personal block prescription. If don't have this option, then...The below chart will also help you determine your block requirements.
Okay, now that you have your block prescription, it's time to get started. It is helpful to weigh and measure everything, and to start a food log/journal. I will tell you that it is a pain in the butt at first. However, a little effort in the beginning will set you up for a lifetime of success. Don't get discouraged... (To see my own food log, check out my other blog at www.eatclean321go.blogspot.com.
After about a month you’ll be able to “eyeball” the food and you won’t need to measure precisely anymore…unless you’re having something new you’ve never measured into blocks.
Don’t worry too much about being exact; this isn’t a chemistry test! You’re probably not going to eat many of the items on the list anyway and some items you like to eat may not be on the list, but you can find out how to convert anything into blocks.
If the food you want is not on the CF Zone list (the link is provided in blue at the beginning of the post), then read the label on already prepared foods you like. Here are the basics:
7 grams of protein = 1 block. 14 grams = 2 blocks. 21 grams = 3 blocks.
9 grams of carbs = 1 block. 18 grams = 2 blocks. 27 grams = 3 blocks.
1.5 grams of fat = 1 block. 3 grams = 2 blocks. 4.5 grams = 3 blocks.
For example, if you get a snack bar that says:
8 grams of protein
29 grams of carbohydrates
6 grams of fat
You should count this as a carbohydrate and not worry about the protein and fat in the snack bar. Be nice to yourself!!! You must be careful not to micromanage your nutrients!!! If you incorrectly count all of the macronutrients in this snack bar (~1 block of protein, ~3 blocks carbs, ~4 blocks fat) then you will end up underfed and driving yourself crazy!!! In the case of this snack bar you should just count it as 3 blocks of carbohydrates. Add 3 blocks of protein and fat for a complete 3 block meal. This takes practice and can be frustrating at times, but the results will make the effort worthwhile!
I hope you feel as good as I do living “in the Zone”. If you follow the Zone CORRECTLY, then you WILL see results. You will feel better, you will preform better, and you will look better.
I will be posting my own food journal from time to time to help you (and to keep me on track).
I CHALLENGE YOU ALL TO PERFORM, LOOK, AND FEEL BETTER. I CHALLENGE YOU TO TRY THE ZONE FOR 6 WEEKS. YOU CAN DO IT!!! START NOW!!!WWW.eatclean321go.blogspot.com
