Diet is paramount to optimizing human performance. Our clinical experience proves the Zone Diet, by Dr. Barry Sears is the best nutritional model for optimal performance.
Issue 21 of the Crossfit Journal offers a comprehensive overview and start-up guide for implementing the Zone Diet. Included within you will find definitions, charts and recipes. Understanding how the Zone works begins with understanding “blocks.” A block is a simplified unit for measuring the 3 macronutrients in your food (protein, carbohydrate and fat). One block is comprised of: 7 grams for protein, 9 grams for carbohydrates, and 1.5 grams for fats.
Equal representation of all the macronutrients constitutes a meal. Mastery of this concept makes meal building a snap. The “Block Chart,” outlines daily block requirements, which differ from person to person, as well as the macronutrient content of common foods. The article also contains recipes for snacks and meals ranging from one to five blocks. The recipes include a breakfast quesadilla, chili, and grilled chicken salad.
CrossFit has been experimenting with portioning strategies for over a decade. We encourage everyone to weigh and measure for one week. It may not be fun, but the benefit will be invaluable.
Within a week you will have developed the ability to estimate correct food portions and formed a heightened sense of your nutritional needs. The Zone Diet amplifies and accelerates the benefits of the CrossFit regimen.
CrossFit’s best performers are Zoning. When our second tier athletes commit to “strict” adherence to Zone parameters they quickly surpass their peers. I'm in the same ballpark I got some good input from Tony Budding but I need some advice getting my blocks straight. I'm 178, 11%bf = 158LBM Using.7 that would give me 16 blocks.
Would that make me a small male??? I do not put on weight easy, I'm pretty active and if there are small gains in LBM to be made, I'd like to make them. Now I also tried an online Zone calculator with the same numbers gave me a 20. I noticed someone wrote you should eat for the body you want. Clearly I'm not going to eat 20 blocks for an XL man but should I be medium then?
Input from the community would be greatly apprecaited as I'm starting Monday and I want to be clear and go straight through right the first time. I am having a really hard time buying into The Zone. What is the purpose of the blocks? Seems like it's just another step that I find confusing. Just give people the total calories based on acivity level, weight, bf%, etc. And let them calculate the math based on the 40-30-30 percentages.
There are some significant inconsistencies. I got on their website and based on their calculations, I need 25 blocks/day of fat, carb, and protein. If you do the math based on the below, then I should only be consuming around 1,950 calories per day. I am a 6'5'/220 male with around 10% body fat, seems a bit low. 1 block fat = 1.5 grams 1 block carb = 9 grams 1 block prot = 7 grams Also, the calculator on their website gives you a daily protein requirement (in grams). Mine came out at 176 grams/day.
Now based on the '40carb-30prot-30fat' ideal that The Zone preaches, my daily caloric intake should be 2,346 calories. To put it nicely, I'm not a fan of The Zone.
Hey Greg, You've got to try it in order to know what it feels like for you. Its a fair point to say 'I'm not a fan of the Zone' especially if you haven't tried it. I was sceptical until I tried it, yes it takes time to 'tweek' but, and its a big but, the gains are worth it. Mental clarity, emotional balance, increased energy, increased performance and if it so happens to make me live longer, even better:-) CFJ 21 Idiot proof guide to eating Zone (I say almost idiot proof. I'm sure I had a few 'what the heck does that mean?!!!' PS its free too!
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Can someone please help me on this, I have a cup of cottage cheese for breakfast (4 block) which is meant to give me 28g of proetin. However I weighed out this cup measurement the other day and according to the nutritional label I am about 5g of protein short of my 28g allowance.
The cup weight only gave me 23g of actual protein. The same with the fruit, as I have plums and pears with this I also weighed out the fruit and according to 'my fitness pal', I am only hitting about 25g of carbs. Now this maybe be down to the size of the fruit, but should I not be making sure I am having my total 28g of pro and 36g carbs (4 blocks)?? I am worried I am under eating but the list says one plum is one block. Can someone please clarify.
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In his newest book, Dr. Barry Sears presents a convincing argument for how combatting diet-induced inflammation can increase health, longevity, and weight loss and create much higher quality of life. In 2005 a study in the New England Journal of Medicine predicted that the lifespan of children born in the twenty-first century would be shorter than that of their parents. The study authors predicted that 1 out of 3 children would develop diabetes, which would mean that, by 2050, one-third of American adults would have diabetes; and the earlier the onset of diabetes, the more likely it is to develop Alzheimer’s. Barry Sears, one of the world’s leading researchers on the hormonal effects of food and creator of the Zone diet, believes that we face a coming reckoning – “a global tsunami of the most dreaded disease of aging: Alzheimer’s disease.” Based on years of research, Dr. Sears states that the impending crisis has been gathering steam for the past half-century, since industrialized agriculture and processed foods changed our diets for the worse. This is what happens: Increased diet-induced inflammation → Increased obesity → Increased diabetes → Increased Alzheimer’s It’s a terrifying picture that he paints, when you stop to imagine one-third of the U.S.
Population battling Alzheimer’s, a condition with no known cure that is now the sixth leading cause of death in America. All we know is that it appears to involve inflammation. Sears’ newest book, The Mediterranean Zone (Ballantine Books, 2014), is an injunction to eat more vegetables.
Barry Sears Fish Oil
If it sounds simple, that’s because it is – and that’s precisely what makes this book so profound. Since all of those unwanted conditions of obesity, diabetes, and Alzheimer’s are rooted in dietary-induced cellular inflammation, then all you have to do is start eating in a way that reduces inflammation, and The Mediterranean Zone explains how to do that. 1) Eat far more vegetables. Vegetables contain polyphenols, which are known to be potent anti-inflammatory agents.
Toxic Fat
The key is to eat enough of them. 2) Eat more omega-3 fatty acids. These acids help regulate cellular inflammation by aiding in resolving the inflammatory response in your body and help it return to normal.
Historically, most Americans obtained omega-3 fatty acids from fish, but consumption levels have plummeted to the point where people nowadays get only 5 to 10 percent of what they used to. Making things worse, there has been an increase in the intake of high-glycemic index carbohydrates and omega-6 fatty acids, which together promote cellular inflammation. 3) Eat fewer omega-6 fatty acids. These come from cheap seed oils such as corn, soybean, safflower, and sunflower oils, which are in nearly all processed foods. They are prone to oxidation, which generates free radicals and destructive oxidation products. 4) Decrease consumption of high-glycemic carbohydrates. When you eat large amounts of bread, pasta, rice, and potatoes, you increase the secretion of insulin, which reacts with the omega-6 fatty acids in your body to create inflammation-causing arachidonic acid.
In a nutshell, The Mediterranean Zone advises deriving most of your carbohydrates from colourful, non-starchy vegetables, severely limiting your intake of starches, looking for lean sources of protein (that aren’t necessarily meat), reducing your intake of foods with omega-6 fatty acids (processed, fried foods and seed oils) and supplementing with high-dose fish oil high in omega-3 fatty acids and possibly additional polyphenols. Why Mediterranean? Because the traditional Mediterranean diet – not the modern-day one, which is itself causing increased levels of diabetes and obesity – contains many of the key ingredients that Dr. Sears considers to be ideal in a diet, primarily high levels of colourful carbohydrates (read: mostly vegetables and some fruits) that are rich in polyphenols. The original Zone diet advocates measuring the amounts and ratios of carbohydrates, protein and fat to effectively control hormonal response in the body, and also provides suggestions for foods which aid in this. By combining the ideas behind the Zone diet with the traditional Mediterranean diet, you end up with the Mediterranean Zone. Then, if you can stick with it for a lifetime – and Dr.
Sears believes that’s entirely realistic, without feeling deprived – this will ensure loss of excess body fat, reduction of cellular inflammation, increased energy and less fatigue, a feeling of constant satiety, better-balanced hormones such as reduction of cortisol levels that will enhance your ability to handle stress, as well as the longer-term benefits of a slower aging process, the avoidance or reversal of chronic disease, and better overall quality of life. The Mediterranean Zone is a book that everyone should read. The guidelines are clear, the science is solid, and Dr. Sears’ argument that the future sustainability of our health care system depends on individuals taking responsibility for themselves and using diet to maintain wellness is both provocative and sensible. Order online or buy at your local bookstore.
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