Dr. Barry Sears responds.

by

We started all this Zone stuff way back in 2008 (ahhh, feels like just yesterday).

I yammered about my love of The Zone & offered to hit Dr. Sears up with some of your questions when I had the opportunity to bombard him with a few of mine.

Please to grab a 40/30/30 snack, a bottle of water, take a seat & enjoy the ride Q&A session.

One concept which stuck with me from your first book is the notion that, if you crave sweets, you should look back at your last meal. Chances are the meal contained too many processed carbohydrates. That experience is entirely true for me: when I long for ice cream 99% of the time my last meal was carbheavy. Why does that happen?

Every meal you eat starts a new round of hormonal responses. This is why you are only as hormonally good as your last meal and will be only as hormonally good as your next. A meal or snack rich in carbohydrates (especially processed carbohydrates) will cause the secretion of excess insulin, which rapidly drives down blood sugar levels leaving you hungry and lethargic. Craving sweets after a carbohydrate-rich meal is a form of self-medication to address the low blood sugar, but in the process you start the hormonal roller coaster all over again.

I love protein bars. LOVE. They don’t tend to satisfy me, however, except for the Dr. Sears ZoneTM brand —why is that? The higher fat content? The type of carbohydrates used in them? I need to know.

Making a bar that can control hormone levels is more of an engineering project. Different types of protein are required to get controlled release into the blood, and the carbohydrates have to be balanced to get the right rate of entry into the blood. I started making Zone bars in the early 1990’s, and today I am working on the 10th generation. The key is the balance of protein, carbohydrate, and fat to maintain insulin in a Zone that generates the satiety. Here’s a good rule of thumb. Eat a protein bar when you first wake up in the morning. You should expect 3 to 4 hours of hunger suppression. If you are hungry within two hours, you just ate an expensive candy bar. Unfortunately, most of the protein bars in the mass market fall into that latter category.

Do we really require omega 3 capsule supplementation? Im a skeptic. Cant we get enough through eating a healthy and varied diet & with the addition of my beloved ground flax seeds?

Flax seeds contain short-chain omega-3 fatty acids that are not easily converted into the long-chain omega-3 fatty acids (like those in fish oil) that control inflammation. This means you would have to consume about 30 times the volume of flax seeds to get the same anti-inflammatory benefits as a much smaller amount of fish oil. My research has shown that you need about 2.5 grams of long-chain omega-3 fatty acids to have a significant anti-inflammatory effect. This would be equivalent to a tablespoon of cod liver oil (one of the most disgusting foods in the world) or four capsules of a highly refined omega-3 concentrates (like OmegaRx®). Alternatively, you could eat the same amount of fish that the Japanese do to get the 2.5 grams of long-chain omega-3 fats. That is about a pound of oily fish per day (highly unlikely for most Americans). However, flax seeds are rich in lignans that have additional health benefits. So take the fish oil capsules to reduce inflammation, and sprinkle flax seeds on your meal for some extra crunch and a good supply of lignans.

I let my Toddler Tornado eat Zone cereal. She loves it (apple doesnt fall far from the proteinlovin’ tree up in herre). Our pediatrician agrees that there is nothing wrong with doing so. What would you suggest I say to nosy nellies others who insist TT doesn’t need much protein & the cereal goes overboard?

The most important nutrient for a growing child is protein. Zone CerealTM is a very convenient way to make sure that kids will get enough. I usually recommend at least 15 grams of protein at each meal. With increased protein and decreased processed carbohydrates, you will also see a great improvement in behavior, making your life as parent a lot easier. Remember, kids have the same hormonal responses to food that adults do.

Can you explain, in lay(wo)man’s terms for the Bumbling Band, how fat loss and insulin levels are inextricably tied?

Fat can only be released from your fat cells if insulin levels are lowered. This is because excess insulin inhibits the enzyme required for the release of the stored fat into the blood where it can be converted into the chemical energy our bodies need to survive and move around. If you are eating a high-glycemic diet, insulin levels are constantly being elevated preventing the release of stored body fat. As a result you are constantly hungry and tired. If you develop insulin resistance, then insulin levels become even more elevated, and you are forced to eat ever increasing amount of calories in the hope that some of them can eventually be converted to the chemical energy you need to survive. About 75% of the American population is genetically predisposed to have insulin adversely affect the release of stored fat for energy especially if they are consuming a high-carbohydrate diet. This is why about 66% of the adult population is overweight or obese. They have a genetic “fat trap” that traps incoming dietary energy in their fat cells. It’s not fair, but this genetic predisposition can be overcome by following the Zone Diet. You can’t change your genes, but you can change their expression through your diet.

What studies have been published that support The Zone diet? Any?

There are numerous published studies under highly controlled circumstances that have demonstrated that the Zone DietTM is superior in insulin control, blood sugar control, blood lipid control, and appetite control to standard recommended diets such as those from the government or medical associations. Many of these studies were done at Harvard Medical School. These studies can be found at www.drsears.com or in my recent book, Toxic Fat. However, the best support for the Zone Diet may be the recent dietary recommendations from the Joslin Diabetes Research Center at Harvard Medical School for treating obesity and type 2 diabetes. Not surprisingly, these recommendations are essentially the Zone Diet.

I think the Zone SOUNDS easy, but I wonder in practicality how simple it could be. I need simple.

The Zone Diet is it incredibly easy to follow if you simply use your hand and eye at each meal. At each meal, divide your plate into three equal sections. On one-third of the plate, put some low-fat protein that is no bigger or thicker than the palm of your hand. Some of the best low-fat protein choices include skinless chicken, turkey, fish, egg whites, tofu or soy bean substitutes to name a few. Then fill the other two-thirds of the plate with colorful non-starchy vegetables and a little fruit on the side. This includes most vegetables except corn, potatoes and peas, and most fruits except bananas and raisins. Finally, add a dash (that’s a small amount) of monounsaturated fat, like olive oil, slivered almonds or guacamole. What you have constructed is a “drug” that will control insulin levels for the next four to six hours. Do this on a continual basis and you have an anti-inflammatory diet that will allow you to live a longer and better life.

If a person doesn’t eat much meat, what are the best ways to substitute lean protein, keeping in mind a person can only eat tofu so many times a week….

Great choices of low-fat protein (and non-meat) choices are egg whites, fish, soybean-based meat substitutes, such as hot dogs, hamburgers, sausage, etc. These soy-based products are free of isoflavones and other anti-nutrients commonly found in traditional soy products. In my book, The Soy Zone, you can find some excellent recipes for vegetarians like Tuscan Tempeh and Chickpea Casserole with Broccoli or Spinach Feta Pie. ZoneDiet.com also features great vegetarian recipes that are free.

How is the Zone for those of us who eat only seafood/eggs/cheese but no other meat products?

Protein is protein no matter what its source. Eating only seafood, egg whites (the yolks are rich in arachidonic acid that causes silent inflammation), and low-fat cheese are often superior to meat products such as poultry and beef. This is because these non-meat protein choices are lower in arachidonic acid. By making these your primary protein choices you are enhancing the anti-inflammatory properties of the Zone Diet.

How can we do the Zone on a limited budget (MizFit note: I loved this commentquestion! so applicable in today’s economy)?

The largest cost of the Zone Diet is due to the generous use of vegetables and fruits. Using of frozen fruits and vegetables is best way to limit food expenses on the Zone Diet. Not only do frozen vegetables and fruits contain more nutrients, they are less likely to go bad. Canned vegetables and fruits are more economical, because they will have considerably lower levels of vitamins. However, they still contain low-glycemic carbohydrates with fiber and other important phytochemicals such as polyphenols. Since following the Zone Diet you will be satiated longer, you quickly find out that you are actually eating less total calories, and will end up saving money on your overall food bill.

As a runner and an endurance athlete, how can I follow and/or modify the zone diet to work for me?

The only modification to the standard Zone Diet is to add more fat. Athletes will need more total protein and carbohydrate than a sedentary person, but not that much more. But they require significantly more fat. Numerous endurance athletes follow the Zone Diet including ultra-marathoner champion Dean Karnazes. Dean follows the Zone Diet very strictly to adapt his body to burning fat more effectively for conversion into ATP during an ultra-marathon. It is fat that provides endurance athletes with the greatest percentage of ATP as the distance of the race increases. Endurance athletes should consider fat as high-octane fuel since it provides far more ATP per calorie than glucose. You can visit this page to learn more about these athletes, their training plans, and how they follow the Zone Diet to help them achieve optimum performance.

To be honest I don’t ‘get’ any of the inflammation stuff. Can you explain on a very basic level?

There are two types of inflammation. The first is the type that hurts, the second is below the perception of pain. It is this second type of inflammation that is known as silent inflammation and it appears to be the underlying cause of most chronic diseases such as diabetes, heart disease, cancer, and Alzheimer’s. Since there is no pain associated with silent inflammation, you do nothing to stop it until there is enough organ damage for it to be called chronic disease. Any type of inflammation (screaming or silent) signals the body to roll out its immunological troops that destroy surrounding tissue. Silent inflammation simply does it at a slower rate so it doesn’t cause immediate pain. But without stopping the silent inflammation, the micro-damage accumulates until the organ is eventually compromised. The only way to reduce silent inflammation is by an anti-inflammatory diet like the Zone Diet. Since silent inflammation is always present, you have to follow the Zone Diet for a lifetime to keep it under control.

There you go, People. Dr. Sears has spoken and you (& I) asked the questions.

Whatcha thinking now?

Sold?

Skeptical?

Need a follow-up?

Wanna challenge Dr. Sears to a duel debate of some sort?

Please to hit us up in the comments and be simultaneously entered to win a copy of Dr. Sears’ new book Toxic Fat (of which he has generously agreed to give away three copies).

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Comments

  1. cool! my question (about studies supporting the diet) was answered. and it’s nice to know that people who run a lot can eat a little bit more fat (although i don’t qualify as an endurance athlete but i do run) according to the zone diet. olive oil in the houuuse.

  2. Wow, this is really great information – and who knew that when I was eating my best I was “in the Zone”? Honestly, eating that way always makes me feel SO MUCH better in general. And have been looking for a fish oil recommendation, so thanks for that, too.

    Thanks for the great post.

  3. Thanks for the great info! I did the Zone years ago, lost weight but more important – felt great, then got lazy. But with its effect on inflammation and a recommendation from MizFit, I’m re-motivated…

  4. This is a very timely post! I’m still recovering from being quite ill over Christmas and my body is still very depleted of nutrients (I couldn’t eat solid food for 2 weeks). My lovely match-up just suggested to me today to check out some Zone recipes to get some good stuff back in my body without fear of going over my neurotic calorie guidelines. Definitely going to do it now!

    Find the factoid about fat/athletes just bizarre – I know my performance improves with small amounts of simple carbs eaten just before, but nothing else. Is the fat tactic more of a long term thing I wonder?

    TA x

  5. Very interesting. Something to look at in the near future for me. So do you ever eat carbs like oatmeal, brown rice or ww pasta with the zone? Cutting out carbs like this kinda makes me feel nervous, as in the rebellious side of me comes out……the rebellious side is one scary chick!

  6. quickie but Natalia? YES. I will address this much more specifically next week but I have oatmeal AND rice all the time (not a big pasta woman but that’s a whole ‘nother post).

    It’s about the 40 30 30 link at the start of the post. The Zone is still 40% good complex carbs.

  9. thanks MizFit!!

    I read the Zone only after your last post and did not at all understand the inflammation portion he addressed in later books.

    I also appreciate your asking about the protein and your Toddler Tornado as I have two twin boys who are 3.

    Helen

  10. You may have gotten me with this one, Miz.
    I think I am going to have to just buy the book today and not wait to see if I win.
    Can you guarantee my girlfriend and I will look like you if we enter the Zone????

  11. Can you guarantee my girlfriend and I will look like you if we enter the Zone????

    Evan? yes. Your girlfriend shall immediately become mildly disheveled yet embrace it as her personal style and you, my friend, shall spontaneously own a drawer filled with black tank tops and wildly patterned tights and sport a pair of small but lovely knockers diminutive mammaries.

  12. I spent some time at the book store the other day reading about The Zone. I was surprised at how easy it really is. My husband already does The Zone (and didn’t know it!). He started eating this way two years ago, and lost 50 pounds. He has kept it off too. I started following The Zone yesterday and was really surprised at how I didn’t crave the normal “junk” like I normally do everyday! This is definately something I can stick with the rest of my life.

  13. I have been looking around to maybe change the plan I am on.
    I never even thought of the Zone… Now I will take a look into it.
    It sounds simple, and I need simple!
    Thanks for the great info.

  15. That was awesome! I’m quite intrigued by the Zone stuff, and it now doesn’t sound quite as limiting as I thought it was. HMMMMM

  17. totally do’able and not limiting.

    And, with all fear of overselling a postnotyetwritten, we’ll tackle some specifics next week too, Mara.

  18. I think the hardest part is giving up the “inflammatories” well, maybe the second. The first just might be keeping it interesting since I don’t do fish/soy/dairy. This whole post is going on my vision fridge!

  19. THIRTY LASHES FOR MIZ WITH A WET PROTEIN NOODLE.

    I should know.

    Marianne? Why no fish/soy/dairy?

  20. I just went to buy some Omega RX and it’s over $50 for a 30 day supply! Cannot see speding $100/month for the adults, or $200 for the whole family! Anyone have any suggestions for one that will not break the budget AND not have us burping up fish all day?

  21. Great interview, Miz, thanks! Also, thanks for working in the vegetarian-love.

    Sounds great, but you know, I think I could live without ice cream before I could live without potatoes…

  22. Great interview and thank you for asking my seafood/egg/cheese question b/c my “veggie” diet seems to make high protein diets more difficult (but it doesn’t have to be so). Thank you!

  23. ok lea & marianne I’m gonna try and get answers for you.

    Lea?

    I think I could live without ice cream before I could live without potatoes

    Looking ahead to next week?

    I’m not a (fingerquote) diet (unFQ) follower.

    I need to tailor stuff to fit MY life realistically.

    Now this may NOT work for you but when I have sweetstuff on a NONTREAT DAY I typically blanket it with protein after to avoid the insulin spike.

    Yep.

    New York Super Chunk Fudge follow a bit after by some chicken.

    Id imagine you could do the same with your tater (would you do SWEET? or no?).

    cram in the protein (in or around) to lessen the insulin spike!

    More to come….typing with thumbs

  24. MizFit? I love it here. Can not believe you talked tattoos (I missed that one. Never had a tattoo but like the way the skin art looks on other people) last week and health this week.

    I am a new reader and here to stay.

    Enter me for the book please.
    Kim

  26. Greatly informative post! Thanks, Dr. Sears, for taking the time out to be interviewed for us.

    This sounds very similar to the Scarsdale Diet that was so popular so many years ago….. that doctor had devised it for heart patients. (Hmmm, wonder if I still have that book somewhere?)
    The Scarsdale diet worked really well for me – would be interesting to compare it to the Zone, but of course, in order to do that I would have to win one of these books!!! (now, could there be a broader hint than that?)

  27. A wonderful interview and I came away with a new appreciation for the zone diet. I’ve always been the skeptic since there are sooooo many diets in the world and knowing “the one” is like finding the Holy Grail cue [Monty Python music].

  28. Oooh potatoes… (she swoons in a homeresque daydream) Tofu to me is guacamole to you. Even thinking of it makes my breakfast of walnuts and a clementine start to rise… I’m hideously lactose intolerant, so the dairy I can eat is not exactly meal worthy. And fish? I’d like to say it’s because of the mercury, but, it’s just nasty. Except for tuna (and i have some really nice tuna salad (non mayo recipes). And maybe fish and chips (not exactly anti inflammatory!).

  30. Is it me or is it just not fair that we don’t learn this stuff as kids?

    The Toddler Tornado begs to differ (wink).

    Babysteps to helping the next generation I guess….(and if you dont already read—-please to clickclick on therapydoc’s name & get to his insightful blog. pronto.)

  31. I’m ready to give this a try. Not so much for me, but for my husband whom I love and fear won’t live past 50 if he doesn’t do something NOW about his weight. He doesn’t like many veggies but I will trytrytry to figure this out and figure out how to explain it to him in small, non-confrontational ways that keep him from getting defensive….

  32. I have extremely intense sugar/sweets cravings quite a bit, but never actually stopped to think about WHY. I think I might be on the hormonal roller coaster just about all of the time.

    Also, I’m very happy to learn that frozen vegetables are comparable to fresh. I’ve been avoiding them because I assumed the nutrition would be similar to canned vegetables. I admittedly put almost zero thought into this, so apparently I need to start thinking/googling more.

  33. seekatyrun, Im sure you saw this…but it really helped me/Ren man when I finally STOPPED and asked about his language of encouragement.

    just a thought.

    CLICK HERE.

  34. I find this all very interesting, but I must admit, I’m still a skeptic. I think that some of the stuff Dr. Sears is saying here makes a lot of sense, but I don’t entirely agree with all of it (although that’s the case with anything health related- there’s too many conflicting views, so we’re all always going to have slightly different perspectives and opinions), and I’m wary about any diet that has special meal bars and all that. Does this diet have to include special food products?

    That being said, I’d still be in for a copy of that book! I’m a little hesitant on all this but I’m curious enough that I’d love to keep learning more.

  35. Great info! So I suppose the good doctor would agree with me eating meat for breakfast and be full for hours. Cuz it’s true, I like meat early on. 😉

    Oh and you left this comment over at Scale Junkies – “I often wonder if some people REALLY DO KNOW when they are full.”
    Sigh…..lol, I’m married to one of those marvels. He also could eat and eat if he chose and never gain weight. Hee!

  36. Pregnant and having concerns about my baby’s weight I started drinking shakes — I was lucky enough to get a sample of the zone shake — and LOVED IT! It was the perfect thickness — and of course the right balance of nutrition.

    Where can I find them? I am having trouble finding them in stores.

  37. sagan? you are my sister in skepticnessment.

    Twix? We need a guest post up in herre by your husband.

    Dana? Not available at GNC? I’d hate to think only online…I’ll check into this for you!

  38. That was very informative — I especially liked the last two questions. I’ve never really gotten the inflammation thing but his explanation seems to make sense. Now I’m on my way to check out those zone endurance athletes!

  39. I’m fairly sold as inflammation and hormonal fluctuations are big issues of mine anyway…and the Zone is pretty much what I’ve been doing for a couple of years now. (Or what I’ve been SUPPOSED to be doing, I should say.) The more research I do into the various health issues I have, the more I realize how much I need to be eating this way, and how beneficial it can be…

    Thanks for the Q & A and the tips!

    V.

  40. Marianne, I didn’t see that anyone had answered this – the fish oil supplement I take is called Fisol, I think it’s made by Nature’s Way…it’s enteric coated, so NO burps (a critical point for me) and considerably cheaper than this. I do not, however, know how it compares dosage-wise or in effectiveness with OmegaRX, as I haven’t compared the two. I just know I like the Fisol. 🙂

    I buy it at Drug Emporium’s Healthy Life Market, but I’m sure it’s available elsewhere, and if you can’t find it locally I’d bet you can get in online.

    V.

  42. I’m with Sagan on being very skeptical of anything that requires buying special, expensive, and highly processed products, no matter how “scientific” they may be.

    There’s a lot to be said for keeping it simple.

    Fish oil is a great thing, though.


  43. Peeking in.

    Thanks Valerie for the fish oil info.
    And Nina I ENTIRELY AGREE and hope in my interview I didn’t misrepresent the Zone.

    *I* do like the cereal/bars upon occasion, however, the clients with whom I worked who followed the Zone often used NOT ONE PROCESSED PRODUCT.

    I use them for ease (some may say too often) but there’s zero need!

  44. I need something simple like this that I can put the whole family on. My oldest (11 year old boy) needs to know the value of protein and veggies – he’d live on chips and potatoes if I let him. I worry about him.

    Please show favor upon me Oh Great RNG!!!

  45. I have never followed a diet, ever. I just change eating patterns based on things I learn about our health and the foods we eat. The Zone diet info I learned here has intrigued me, though. Great Q and A.

  46. I have a question: I agree that egg whites are great source of lean protein, but what about eating the entire egg? I’ve often heard that having an entire egg or two provides “good fats” and that it’s okay. So, I’ll often make a scramble with one whole egg with additional egg whites (along with whatever veggie goodness I want), to ensure I’m getting some good fat in my meal. Is this okay? I also, eat avocados, olive oil and nut butters as alternative means for healthy fat–but I thought a whole egg was a good option as well. Thanks!

  47. I don’t know anything about The Zone products, but from the sound of it, they seem great. I will have to check out those bars and cereals.

  48. Nice job MizFit! But I’ll stick to my Eating Clean program – it just works for me!

    And I don’t take any supplements (like fish oil) for fear that they will interfere with my diabetes medications – and now that I have THAT under control I don’t want to upset the apple cart!

  49. I’m a skeptic. Frankly, anything that tells me not to eat bananas is something I don’t want any part in, because they’re heaven in some vanilla yogurt.

    I also drink 1-2 pots of green tea a day (and I do the fish oil supplementation, so I’m pretty sure I’ve got my inflammation under control.

  50. Thanks for this interesting information, Miz. I’m not a huge fan of following “diet” plans because really you (and I mean me, of course) have to find a way to eat healthy that’s going to work for life. I don’t know if following one person or company’s set plan (and products) could work for me long term.

    But the way I learned to eat during my year with Shape sounds sort of Zone-esque: Lots of lean protein and veggies, whole-grain carbs eaten strategically (as in post-workout), etc. Two years later, I’m still eating that way and I’m maintaining my weight loss (Not that I own a scale, mind you, but I’m still in my post-Shape size).

    It’s all about finding what works — and what you’ll stick with. I love that you bring readers lots of ideas for doing that!

  51. I’ve wanted to know more about the zone, but just haven’t taken the time to check it out. Sounds pretty easy.

    I had no idea that corn, potatoes, and bananas caused insulin levels to rise. And I’m feeding it to my husband, who has type II diabetes. Boy am I a bright one.

  54. Wow. More and more it sounds like what I was wanting to do. But, I would have made the mistake of eating corn, peas and bananas because I had it in my head that it didn’t matter as long as I was eating “better”. But, if eating better means I’m still having troubles then it’s not better! I just have a hard time cutting out anything that’s supposed to be good for you – it’s not french fries after all!
    Thanks for the info.

  56. I’ve never heard of The Zone before. Obviously, I’ve been making a nice little home for myself under a rock. While this sounds like a way that I’d like to eat (and in the summer, on the family farm, it’s easy to eat this way) I have such a hard time sticking to a meal plan where cake isn’t a food group. It comes back to my loving to bake problem *sigh*.

  57. I want my question answered too!!! Of course, I have two hard boiled eggs packed in my salad today for lunch (b/c I ran out of avocados). Ha!

    Thanks!

  58. Thanks for all the info! I am going to have to take some time and really thoroughly read and research. Thanks for the homework assignment! 🙂

  59. I’m intrigued. But not prone to being able to follow “rules” when it comes to food without starting to get (as Marste would say) crazy head. And fishoil supplements? Not happinin. I eat a can of tuna a week and try to throw flaxseed into anything I can remeber to to get my omega 3’s. But then I am anti supplement – actually posted about that today ironically! But I would love to read the book. Without buying it. 😉

  60. Michelle- I’m no expert but I’m sure that the experts around here will agree that whole eggs are GREAT. Eggs are one of the most nutritious whole foods out there. I’ve spoken to a few different RD’s about the eggs issue and researched it a bunch; probably shouldn’t exceed more than 5 whole eggs a week but they are really fantastic and you definitely want to include them in your diet. Egg whites are good too but they don’t have all the nutrients that the yolks contain; you can eat as many egg whites as you like!

    Hope that helps (and that the experts will chime in with their opinions:)).

  62. Singing “la la la la” with my fingers in my ears. Just started a new plan and don’t want to switch right now! (Oh yeah, I read this rather than hearing it so the fingers in the ears aren’t really helping.)

  63. I found this post to be particularly timely as I am currently reading The China Study by T. Colin Campbell. In his book he discusses the detrimental effects of animal protein in your diet (cancer, heart disease and diabetes) and that animal protein intake should be less than 10% of your total caloric intake. He does advocate making up the difference with plant sources of protein. Dr. Campbell also discusses why eating whole fruits, vegetables and grains can not only cure the body of disease but also stabilize blood sugar and help you to lose weight. Thanks for the post, it was informative and solidifies for me the need to eat good sources of protein along with whole foods and to cut out the crap!

  64. Excellent information. Glad to see a lot of it is what I already do. Except for not eating bananas – if I don’t eat bananas I wake up with leg cramps at night. Anybody have any insight into this? A few bananas a week and I am fine, but cut them out and I am cramping up!

  65. The portion about giving children more protein and seeing better behavior rang a bell for me. My daughter is very energetic in the brain lol for lack of a better word. I wonder if having her follow something like this would help calm her down….

  66. Boy–I’ve never commented so much! But this interests me . . . . I eat a small banana every day in my eggwhite/flaxseed oatmeal. My favorite meal of the day!

    IMO, it’s all about eating clean, whole, unprocessed foods. Everything in moderation. I don’t follow any one brand-name diet. This specific model seems to follow the general clean-eating idea, so it makes sense that it would be good for you.

  67. I had a flashback to that course I did on phramokinetics… I get what the zone is about, and I can see the implications of insulin spikes on how the liver processes amino acids, but I’m afraid I’ve read too many diet books making similar scientific claims to trust anyone who is marketing a diet, and creating an industry out of it.

    Also, I would just LOVE for someone in the diet industry to equally address not just the physical impact of the dit, but also the emotional impact.

  68. Great interview!

    I’m not sure how cupcakes fit into the Zone though…

    Actually, I’m not motivated enough to follow any particular diet rigorously, but there are a lot of interesting tidbits, thanks for the info!

  69. WOW! re: “The only modification to the standard Zone Diet is to add more fat. Athletes will need more total protein and carbohydrate than a sedentary person, but not that much more. But they require significantly more fat.”

    I’ve always resisted high-proteinish diets (ethically speaking I worried they encouraged more meat consumption) but I’m gonna say it: my body feels AND looks amazing when I eat a higher % of protein and fat. But egg yolks cause inflammation, really? Even just one a day? Even omega-3 fortified eggs? 🙁

  70. Dear Bumbling Band,

    Please to know I’m saddened by the fact I’m compelled to worketh a day job.

    I’ll be back (read in Ahhhnold’s voice) & I hope to have some insights gathered when I return.

    ProteinPackedGoodFatLadenKisses,

    Miz.

  72. Very informative post. Bring on the protein! I’ve been trying to eat more protein on a daily basis ever since I did Body For Life. I’ve put on more lean muscle mass, and I just feel better. Still love my carbs – but I try to stay away from simple sugars. Thanks for the Q & A Mizfit. I learned a lot. Gotta go take my fish oil now. 🙂

  74. This is great info, and I have been thinking about it/incorporating some of the ideas into my diet since your last post (a few weeks ago?) And surprisingly, I have noticed that I am less hungry.

    Now…to work on not eating when I am not hungry…

  75. annnnnd 🙂

    I do lottsa whole eggs. since I have no cholesterol troubles Ill toss in 2 whole and a buncha whites and scramble.

    (please to refer back to the DIZCLAIMER at top of page)

  76. Why was I surprised that this is not your JOB Miz?

    Thank you for the question and answers. WIll you ever do another one? I missed the first post.

    thanks!

  77. This is a really interesting post. I like that he pointed out the importance of fat in endurance training and I love the clarification behind the two kinds of inflammation.

  78. I agree with commenters #34 and #49

    I tend to be very leery of anything which even offers processed “go withs” but will look at this book since much of what you like and do I find I agree with.

    Lynne

  79. Love to be entered into the drawing for the book. I have tried the Zone before, and it does all it says and more. I especially love the prepackaged Zone meals that some supermarkets sell. The portions are already done for you! BTW, the hubby does Ironman competitions, and Dr. Sears’ comment about endurance athletes needing more fat before races is right on the mark. The fat can keep them going for nearly 12 hours!

  80. Love the Zone. I have a bunch of the Zone cookbooks at home, and I need to drag them back out.

    When I did it, I actually felt really good. I just got lazy, LOL. But I’m finding that my eating is slowly but surely gravitating back toward that way of eating lately.

  81. Great facts Miz. I am trying to find a better way to spread my WeWa pts in way to better nourish my body for the energy power i need.

  82. REALLY great interview! I’ve never bothered to read much about the Zone (why, I don’t know) but it sounds a lot like the diet I try to follow when I decide to just try to “eat clean.” I should pick up one of the books to learn more… or hopefully win one!

  83. Another skeptic here. I refuse to believe that eating a processed name-brand bar or shake is healthier for me than chasing down my eggs with a banana.

    I eat bananas, oranges, apples, and even (gasp!) raisins on a daily basis. As long as I intersperse them with lean proteins and lots of veggies, I don’t notice any negative impact on appetite.

    Excuse me for sounding cranky, but I want to scream when I hear people being scared away from eating fruit. It’s part of the “all or nothing” philosophy. Folks are either on an anti-sugar, not-even-fruit diet, or else they’re saying “What the hell” and shoving in pastries three times a day.

    Fruit has fiber and vitamins and minerals and anti-oxidants! Fruit is GOOD FOR YOU!

  84. I’ve said it before…I hate that three of the first nine ingredients of the bars are sweeteners!

  85. Great post. Never really looked into the Zone before but it seems to make a lot of sense. I am an endurance athlete (I ran 20 marathons on 2008) so anything that removes carbs is going kill me, but I am sweet junkie. So I think more protein less sweets is the way to go and I like the reasoning that eating them in the first place is what makes me want more of them.

    So far I’ve had no candy today and going to hold off and see how it goes.

    http://www.marathonme.com

  86. I did The Zone years back and while I don’t remember too too much what I did take from it when planning meals is: “Half the carbs, double the protein and add a good fat” Not sure how on spot this is but it works for me!

  87. Naomi? crank away. (and not just because I have a freakin package with your name and address on it on my kitchen table. I beyond sucketh & *again* why the companies usually ship)

    Erin? I know.

    Im gonna try to get someone from the company to answer your questions/thoughts.

  88. Miz, you’re not even close to suckethness. (Suckyness? Suckedness?) No sweat; I’ll be happy if I get it by next December!

  90. I actually still think it sounds hard! I read about it last year on his website and I just couldn’t understand it at all. And I’m no nutritional slouch! 😉

  91. for me, Erin, I just guesstimate as I agree that not only is it scientifically intense but would take TOO MUCH TIME (again, for me) to figure it all out at every minimeal (I do 6 minimeals a day).

    I eyeball everything and try for 40/30/30 and figure if (when?) I miss there’s always my next meal to get it right…

  93. FANTASTIC interview. You may have just converted me to the Zone school of thought. Seriously. Esp. once he explained that acid in meats… THank you Dr. Sears (and MizFit!)

  95. Thanks for the link Marianne. I always thought it was the potassium too. Now looking at the list I am not sure. I eat a lot of those foods already. Might be interesting to sub another fruit that is equal or higher in potassium and see what happens.

  96. thanks for this post, miz! i hadn’t thought much about the zone diet, but i’ll definitely look it up now. of course, a free copy of the book wouldn’t hurt, either….. oh, is the zone what you follow, miz? i seem to remember you saying something like that in an earlier post.

  97. peeking in from park…potassium thoughts later…

    Tracey? Didn’t check out the MDA link (and you’re right. I do like Mark) but I do a modified EVERYTHING.

    For me strict paleo is too low in carbs.

    I probably could exist on it—but *for me* it would be existing not enjoying.

    I went really low carb once (when I prepped for a bodybuilding competition) and lasted one day (on a 2 week plan).

    Couldn’t think straight.

  98. My trainer recommended a 40:30:30 but the 40 in mine is protein not carbs…I’m guessing that’s just until I’m in maintenance. I’ll have to ask her.

  99. I am a vegetarian and don’t eat fish either.
    I cannot do “tofu” frequently and all the soy substitute products.. look alikes ..are processed to the hilt.

    I haven’t read the Zone diet, but the key in all good diets seems to be 1. to have some protein with each meal 2. eat low glycemic index carbs 3. fresh fruits and veggies. I have to admit that notwithstanding all the tips and tricks.. it is difficult for me to stay on such a diet.

    I am wary of protein bars, again…because of additives. I used to eat Luna bars, but don’t eat as much anymore.

  100. Well,what ever you’re doing works..because you look great!!! That’s a good lesson for me..have to see what is best for me..not someone else. That would make a great post!

    🙂

  101. I think most days I just need moderation.

    A lot of moderation.

    I had not heard of the Zone before I am going to look for this book in the library.

    thanks MizFit!!

  102. Wow…I’d never heard of eating more fat as an endurance athlete. That little tidbit will come in handy as I prepare for a marathon in May! Yay! I’d love the new book!

  104. I really love the flavor of the peanut butter chocolate zone bar, but it’s still processed stuff (with artificial sweetners?? not sure!) so I’ve stayed away since trying to do more clean eating. I think the advise about a reasonable protein portion with balanced carb and fat portions is a good one, but I’m not sure about eliminating certain foods like starchy carbs (no pasta, rice, other grains?) or any sweets in moderation. That’s not really balancing now, is it? Still sounds like a “diet” to me and I think more of us need to switch to healthy “eating/living” instead of dieting. That’s my 5 cents 🙂

  107. All of your mention of inflammation worries me. Both of my hands have been inflamed since 1993 from tenosynovitis and carpal tunnel. It will not go away even after most of the pain went away. So, now I’m thinking I should be concerned. Should I? Now I’m telling myself not to stew about it as there’s nothing I can do except continue to be careful about aggravating it.

  108. If inflammation is “silent”, how do they know it’s there? Is it just theory, or somehow shown to exist?

    I hadn’t seen it in print before, but have found with myself that if I can avoid sweets as long as possible during the day, I will eat less overall, not because there is less time left in the day, but because I’ve found that as soon as I have a little sweets it’s all I crave. Even with fruit, which isn’t as huge a trigger for me as processed sugars, I need to have it with a protein and fat to avoid the cravings (and I can only have a little).

    Speaking of which – I have seen lots of “”diets” or nutritional recommendations that say to eat fruit only by itself, not with a meal… that would totally not work for me, but I was curious what Dr. Sears opinion would be.

  111. Sold!
    It just makes sense. Especially when he “put it down” in simple terms of what your plate should look like. I mean we’ve heard this before – it works.

    He’s the bomb and so are you!

  112. this is entirely me as well:

    Even with fruit, which isn’t as huge a trigger for me as processed sugars, I need to have it with a protein and fat to avoid the cravings.

    Im going to beg for see if we can get another batch of questions answered by Dr. Sears.

    If not now than down the road as I, too, now have a few more things Id like to ask!

  114. Very interesting post. I’ve always been a sweets/carb addict, and my relationship with food has gotten progressively worse over the past year. I think the only thing that’s keeping me at a healthy weight is my exercise. The Zone sounds like a great plan that helps to keep the hormone levels steady so you CAN work on the mental/emotional aspect of the food relationship. I’m reading Judith Beck’s (first) book right now in hopes of changing the way I think about eating. I’d love to lose 10 pounds, but if I could just attain a physically and emotionally healthy relationship with food, I’d be happy to stay this same size forever!

  115. Hmmm..

    I don’t have cravings per se, even after a dose of high carb Indian meal. I just eat sugar because it is in the house.
    If I don’t have any junk around, I don’t crave sugar.

  117. wow some good stuff here I will have to read intently when I get home, thanks for posting! I am so interested in the ZONE.

  118. This post rates as my favorite “read” of the day! I’m a zone girl, and I loved reading the detailed answers. I bet this new book is super! (crossing fingers, hoping to win)

  119. I knew there was a reason to why sometimes I have my freakouts while other times I’m fine. I can eat like that at lunch and dinner…my hard time would be breakfast. I need something fast so I usually have oatmeal that I eat while driving. Safe yes I know. Would the cereal and milk be the same amount of fat/carb/protien? I usually have fat free milk though.

  120. (note to self: do not drive near or alongside Chellie.)

    I do low fat milk and the granola I eat/cereal I choose always has to have lottsa good fats in it.

    foreshadowing: we are talking about BREAKFAST and the ZONEesque way of life next week in Viewer Mail when I get off my arse and answer the reader email.

  122. I have difficulty with the bananas and raisin part. Really, americans are not obese because of excess banana consumption.

  124. I have been doing Zone (minus a few Christmas moments in there) and I can’t believe the difference in how my gut feels. Outside of the fact that I’m not craving sweets all. day. long., my IBS has been so much better. The days that I ate all the fun stuff? Messed up my stomach big time. I have actually realized in this process that I am sensitive to wheat. I never would have been able to pin it on this had I not greatly cut back on it. Thanks for the post(s) that introduced such a life changing difference of gut health for me.

  125. Very interesting stuff. I have a book called “Releasing Fat” that talks a lot about insulin resistance.

    I’m going to do some more reading on this zone that you love! 🙂

  127. Very interesting! and Happy New Year, MizFit! 🙂
    p.s. though I’m Canadian, I have a Buffalo address you could ship mine to (my dh works there once a month)…I’m just saying… 😉

  129. The explanation for insulin resistance was probably the best I’ve ever read, I now have a clear concrete grasp on the whole concept.

    I also now understand why I crave sweets after certain meals and other meals I don’t.

    Thanks for a great interview!

  130. Geekster here.

    By “silent inflammation” is he referring to the body and it’s response to oxidative stress and other negative nutritional elements how all the related systems in your body respond to it?
    The biochemist in me is intrigued and I want to know more. 🙂

  131. Wow, it looks like I missed out yesterday- this is great info. I’ve never tried the zone diet (officially, although I did attempt a 40/30/30 ratio once) but it sounds reasonable and not too complicated. Plus it fits right in with my new 5-a-day “resolution”. Especially after having the endurance question answered, I may have to give it a more serious try.

    I have been trying to increase my healthy fat intake to closer to 30%, because I’ve read that it’s good for runner’s joints, but I had no idea that it could work so well as a fuel source, too. Maybe I’ll preview Dr. Sears’ book at my local library and if I like it, I’d probably buy it.

    By the way, the wording of some of your questions cracked me up, and I wonder if that’s how you really phrased them to Dr. Sears (i.e. “Can you explain, in lay(wo)man’s terms for the Bumbling Band…”), LOL.

  132. yep roobabs. I phrased it just like that.
    love me or loathe me I’m always the same 😉

    no matter to whom I speak.

  133. I love protein bars too. The only problem is that I can’t find The Zone bars in the health food stores any more. Why is that? I tried ordering them directly from Dr. Sears but I found them to be too expensive especially the shipping and handling charges. 🙁

  134. huh. I find Zone bars all over in TX.
    from quickie marts to groceries.

    anyone else have ideas? where do you live (state) sherrie?

  135. Thanx Miz, for another info filled post. I am gonna check out the bars,cereal and flax b/c I like the sound of “satiaed”(sp?) …bring on the “satiation”!

  136. What an excellent post. It makes so much sense. I just found your site & need to pass the link on to friends. The interview with Dr. Sears explains so much. Thanks so much for the information!!

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