Zone Diet Block Chart
Snacks equal one Zone block while meals total three to five.
Zone diet block chart. Simply choose 1 item from the protein list 1 item from the carbohydrate list and 1 item from the fat list to compose a 1 block meal. One of each macronutrient block equals a Zone block. Chicken skinless darkmeat 1 oz.
The Zone Diet supports foodsvegetables that posses low glycemic index and a little fruit ranging from the list below. Intro to Zone Living. The Zone Diet meal plan allows for three meals and two snacks per day each with a specific ratio of macronutrients.
This block chart is a convenient tool for making balanced meals. If this diet program is followed it will help you to reduce weight at reasonable rates. Beef ground 10 fat.
Snack- 1 serving of banana with peanut butter. Here is a sample 4 block meal. The average female eats 11 blocks each day and the average male 14 blocks each day.
Beef lean cuts 3 ½ slices Bacon pork 1 oz. 86 Of People Begin Their Zone Diet Journey Here. 40 percent carbohydrates 30 percent protein and 30 percent fat.
Zone diet for women Mustard steak. A protein block equals 7 grams of protein. In addition to your percent body fat your results from the Body Fat Calculator will include how many Zone Food Blocks you should consume.
It is simpler though to think of it as a 4-block meal. 10 blocks of fat thumb sized scoop of peanut butter or mayo. Women eat roughly 1200 calories a day on the plan and men eat about 1500.
A Three Block meal consists of 3 choices from each listand so on. A One Block meal consists of one choice from the Protein List pink one from the Carbohydrate List blue and one from the Fat List green. To get the desired balance your goal should be to have a 111 ratio of protein carbohydrate and fat blocks at every meal and snack.
Beef range fed or game 1 oz. By maintaining insulin levels blood sugar levels are controlled glycosylated hemoglobin is reduced triglyceride levels decrease and hdl cholesterol levels. View the full Zone Blocks Food List.
Each Zone Food Block consists of one block of protein one block of carbohydrate and one block of fat. Grains like oatmeal barley and more. Chicken breast 1 artichoke 1 c.
The Zone Diet has no specific phases and is designed to be followed for a lifetime. A 1 Block Meal consists of one choice from the Protein section one from the Carbohydrate section and one from the Fat section. There are two ways to follow the zone diet.
5 blocks of carbohydrates the size of your fist for fruits pasta and veggies. Foods blocks are just a measurement we assign to protein carbohydrate and fat to ensure you get the right Zone balance each day. Zone Block Chart Protein 7gblock 1 oz.
The average female eats 11 blocks each day and the average male 14 blocks each day. Zone diet block chart grams. To get the desired balance your goal should be to have a 111 ratio of protein carbohydrate and fat blocks at every meal and snack.
1 carbohydrate block 9 grams of carbs excluding fiber 1 protein block 7 grams of protein. Corned beef lean 1 ½ oz. Or choose 2 items from each column to compose a 2 block meal etc.
For maintaining the optimum level of insulin the diet should contain 40 carbohydrates 30 fat and 30 protein which forms the zone diet basics. Here is a sample 4-block meal. 9 blocks of fat a small handful of nuts.
Of steamed vegetables with 24 crushed peanuts 1 sliced apple This meals contains 28 g of protein 36 g of carbohydrate and 12 g of fat. The hand-eye method or using Zone food blocks. Another important key factor is to understand what types of foods are included in the Zone Diet.
Zone Food Block consists of one block of protein one block of carbohydrate and one block of fat. A fat block equals 3 grams of fat. Breakfast- 1 serving of spinach scrambled eggs with 1 serving of skimmed milk.
And after youve measured foods a few times youll get a feel for sizes and wont need scales or measuring cups. Chicken breast deli-style 1 oz. A carb block equals 9 grams of carbohydrates net carbs or carbs minus fiber.
Conversion of measurements to blocks. Dr Sears designed his blocks method to make it easier to prepare meals that are a suitable size and have a favourable balance of macronutrients. Snack- 1 cup of nonfat Greek yogurt with raspberries.
Please remember this is just a guide you dont have to precisely measure everything every meal. Beef fatty cuts 1 ½ oz. Vegetables like peppers cucumbers spinach mushrooms tomatoes yellow squash and more.
A Two Block meal consists of 2 choices from each list. You can mix and match blocks as you wish. A 3-Block Meal consists of three choices from the Protein section three from the Carbohydrate section and three from the Fat section.
The zone diet has no specific phases and is designed to be followed for a lifetime. These calorie amounts are lower than whats recommended in the 2015-2020 Dietary Guidelines for Americans which. Chicken breast skinless 1 oz.
1 fat block 15 grams of fat. It also contributes in maintaining hormonal balance. This is the most precise way to get to the.
Lunch- 1 serving of baked COD with roasted kale. The Zone Diet then assigns you a custom number of blocks per day and meal.
