Expect results
Depending on the state of your health and wellness when you first enter the Zone, you can expect the following to occur:
- Increased energy
- Gradual loss of body fat
- Better mental acuity
- More restful sleep and a decrease in the amount needed
- Decreased muscle and joint pain
- Improvement in your cholesterol profile
- 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 Carburetor
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.
