Nutrition
There is a lot of information out there regarding nutrition. Some are based off of Science, and others are from trial and error. The real issue is that there is no ONE SIZE FITS ALL nutrition plan. One of the best ways to know if you are consuming the correct amount of calories to fuel you throughout the day is to just simply count your calories. It is a boring and tedious process, but it is a proven method.
Let’s look at the break down of calories from each food source.
>Protein = 4 calories per gram of protein.
>Carbohydrates = 4 calories per gram of carbohydrate
>Fats = 9 calories per gram of fat
The key here is to balance out your meals with each one of the above energy sources. An example of a balanced meal would look like:
Grilled Salmon (6oz) = 34g of Protein = 136 calories
Small Sweet Potato 41g of Carbohydrates = 164 calories
Cut Broccoli (3cups) 23g of Carbohydrates = 92 calories
20 Almonds = 12g of Fat =108 Calories
Total Calories for 1 meal = 500 Calories
* each item, I only calculated that particular source of energy
If each one of your meals average out to 500 calories you will only consume 1,500 calories and your body needs a base line of 1,200 calories to maintain daily function.
To make this simpler, you will need to weigh and measure your food for at least the first 3 weeks of your nutrition transformation. Be sure to purchase a food scale and measuring cups. Shop the outer edges of the supermarket (think of a crescent), eat real food and nothing in a box or can. The Zone Diet allows for a lot of food variety and helps with hormone balance and insulin control. Instead of counting calories you will count blocks for your meals. A 16 block individual will take in three 4 block meals and two 2 blocks snacks. Your Protein source is 7grams = 1 block, Carbohydrates 9grams = 1 block and Fats 1.5 grams = 1 block. The 4 block meal will consist of 4 choices from each group.
Here is an example of a day in the Zone:
Breakfast:
This is providing your body with enough food to operate at its optimum level.
Zone Block Chart:
http://www.drsears.com/resources/food-blocks-zone-diet/
There is a lot of information out there regarding nutrition. Some are based off of Science, and others are from trial and error. The real issue is that there is no ONE SIZE FITS ALL nutrition plan. One of the best ways to know if you are consuming the correct amount of calories to fuel you throughout the day is to just simply count your calories. It is a boring and tedious process, but it is a proven method.
Let’s look at the break down of calories from each food source.
>Protein = 4 calories per gram of protein.
>Carbohydrates = 4 calories per gram of carbohydrate
>Fats = 9 calories per gram of fat
The key here is to balance out your meals with each one of the above energy sources. An example of a balanced meal would look like:
Grilled Salmon (6oz) = 34g of Protein = 136 calories
Small Sweet Potato 41g of Carbohydrates = 164 calories
Cut Broccoli (3cups) 23g of Carbohydrates = 92 calories
20 Almonds = 12g of Fat =108 Calories
Total Calories for 1 meal = 500 Calories
* each item, I only calculated that particular source of energy
If each one of your meals average out to 500 calories you will only consume 1,500 calories and your body needs a base line of 1,200 calories to maintain daily function.
To make this simpler, you will need to weigh and measure your food for at least the first 3 weeks of your nutrition transformation. Be sure to purchase a food scale and measuring cups. Shop the outer edges of the supermarket (think of a crescent), eat real food and nothing in a box or can. The Zone Diet allows for a lot of food variety and helps with hormone balance and insulin control. Instead of counting calories you will count blocks for your meals. A 16 block individual will take in three 4 block meals and two 2 blocks snacks. Your Protein source is 7grams = 1 block, Carbohydrates 9grams = 1 block and Fats 1.5 grams = 1 block. The 4 block meal will consist of 4 choices from each group.
Here is an example of a day in the Zone:
Breakfast:
- Protein: 6 egg whites & 1 ounce of non-fat shredded cheese
- Carbs: 1 cup grapes & 1 piece of rye toast
- Fats: 1 teaspoon olive oil & 1/2 teaspoon fresh round or Natural Peanut Butter
- Protein: 4oz Chicken
- Carbohydrates: 2 apples
- Fats: 12 almonds
- Protein: 1 ounce turkey breast
- Carbohydrates: 1/2 orange
- Fats: 3 almonds
- Protein: 4 ounces of skinless chicken breast
- Carbohydrates: Lemon slices, Onion Slices, 1/2 teaspoon barbecue sauce, 1 & 1/2 cups steamed Cauliflower, 1 & 1/2 Cups Steamed Zucchini, 1 tossed salad and 1 cup of Strawberries (dessert)
- Fats: 4 macadamia nuts
This is providing your body with enough food to operate at its optimum level.
Zone Block Chart:
http://www.drsears.com/resources/food-blocks-zone-diet/
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