Dr. Barry Sears & The Zone Diet.

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I know it can be kind of a pain to go back & read old, linked posts.

Who has the time?? I ask myself when bloggers refer back to previous musings.

I wont lie to you. Sometimes I do go back and read & frequently I do not.

Yet I’m going to link two posts here and really encourage you, should you have missed them the first time, to go back.

To skim.

To scan for key words.

Not only will it answer some of your emailed questions (which & Ive not yet gotten around to answering) it will help the Q & A below with Dr. Barry Sears of the Zone Diet make a whole lot more sense.

With that disclaimer:

My AH HA! moment with regards to eating (good) fat & shedding my fat-free fetish.

My first interview with (*bows in awe*) the articulate, intelligent man who is the Sears.

(take your time. we can wait.)

Finished?Ā  Perfect.

Please to enjoy the follow up interview.

The remaining questions you, Oh inquisitive & challenging Bumbling Band, could NOT rest until you had answered:

I drink skim milk which has 8g protein and 12g carbs, so the perfect 2 to 3 ratio.Ā  But it is fat free so there are 0g fat.Ā  Since you state that fat doesn’t have an impact on insulin levels, can I use a glass of skim milk for first thing in the morning and last thing before bed.

Answer:Ā  You can, but I would still like to see some added fat.Ā  A great choice would 3 almonds with each glass of skim milk.

What does Dr. Sears think about impact carbs (Iā€™ m thinking with regards to high-protein pasta)? Is that all a bunch of hooey?

Answer:Ā  Another word for impact carbs is insulin-generating carbs.Ā  Itā€™s probably not the impact that you want.Ā  Most high-protein pasta is simply regular pasta with a little extra protein that usually leaches out during the cooking process so that after draining, it has the same hormonal impact as regular pasta.

Are there plans to sell Zone Shakes in stores?

Answer:Ā  No at this time.

I am overwhelmed with all this. What would his suggestion be as the VERY FIRST STEP to getting started??

Answer:Ā  Just understanding that every time you eat there will be hormonal changes.Ā  You just want to remind yourself to try to make those hormonal changes work in your favor.Ā  Once you understand this principle, the regular application of balancing your plate becomes second nature.

I agree that egg whites are great source of lean protein, but what about eating the entire egg? Iā€™ve often heard that having an entire egg or two provides ā€œgood fatsā€ and that itā€™s okay.

Answer:Ā  Egg yolks are very rich in arachidonic acid that is the building block of inflammatory hormones.Ā  Stick with the egg whites.

I would just LOVE for someone in the diet industry to equally address not just the physical impact of the diet, but also the emotional impact.Ā  (ok not really a question :))

Answer:Ā  It is the hormonal response to emotional stress that is the problem.Ā  Emotional stress causes the release of cortisol and that will increase insulin levels in the bloods.Ā  It is the increased insulin that drives down blood sugar and makes you hungry. Thatā€™s why you reach for comfort foods during times of emotional stress because that can rapidly replenish blood sugar levels.

Egg yolks cause inflammation, really? Even just one a day? Even omega-3 fortified eggs?

Answer:Ā  As Dirty Harry said, ā€œdo you feel lucky?ā€.Ā  The levels of arachidonic acid (i.e. toxic fat is no different in omega-3 fortified eggs as it is in regular eggs.

ā€œHalf the carbs, double the protein and add a good fatā€ Not sure how on spot this is but it works for me!Ā  Dr. Sears? Is this close?

Answer:Ā  I would try ā€œhalf the carbs, make the protein the same size as your palm, and add a good fat at every meal.ā€

If inflammation is ā€œsilentā€, how do they know itā€™s there? Is it just theory, or somehow shown to exist?

Answer:Ā  There are blood markers.Ā  High sensitivity C-reactive protein is one, but the ratio of Arachidonic Acid (AA) to Eicosapentaenoic Acid (EPA) is much better.Ā  Both are indicative ofĀ  the present of silent inflammation.

There you go, People.

A whole lotta Sears’formation thrown (& re-thrown) at you allatonce.

Tried the Zone Diet since my first post? Have any experiences you wanna share?

Still a doubting Thomas (or Terrie) & have any other follow-up questions you’d love to direct Dr. Sears’ way?

Please to hit us all up in the comments—-you never know who might be reading…

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Comments

  1. the Zone is what originally got me back on track waaaaaay back in the day (when I still had anti-gravity bangs that stood 5 inches high thanks to aqua net & stiff stuff). Tried and true, the man knows his stuff.

  2. I can’t say I agree with his philosophy 100% but it does make some sense.

    Egg yolks? They can’t really be a bad thing can they?

    Occasionally?

  3. I tried the Zone bars after your first post.
    I like them (maybe too much) for a mid-day snack.

    Do you still eat like this? the 40.30.30?

  4. I can buy into the way of eating but not the products.
    Too expensive and processed!!

  5. Lots of interesting concepts, some of which make total sense to me (balance of protein and carbs) and others which are newer to me (don’t eat egg yolks).

    Would love to see more “mainstream” research pile up about the “toxic” impact of these bad inflammatory fats. Because so many diet books push particular theories, all of which sound reasonable IF we buy the research behind them, yet they can’t all be right and it would take forever to chase down all the studies and weigh which ones are the most convincing.

    Not saying it’s not right, just that I feel more comfortable accepting the stuff that has a million studies behind it that I’ve seen reported in mainstream sources–like “too much sugar is bad,” or “don’t eat transfats.” I’ll be more likely to get in the Zone when I see more data accumulate.

    And thanks, Dr. Sears, for taking the time to get specific, that’s really helpful!

  7. I remember the previous posts and like that you did this follow-up. I too am taken back by the egg yolk stuff. I agree with Crabby about seeing more research from others to support the theories. Thanks Dr. Sears for giving us a little more into the “zone”.

  10. Im all things in moderation. I do mainly do 40.30.30. but yes.
    YEP.

    I eat me some egg yolks to )

  11. Oh the whole egg vs. just the whites dramz!!! I love Dr. Sears – and your interview with him was one of my faves – but research is not backing him up on the egg yolks. Although I did love the reminder about how every meal impacts your hormones. I need to have that tattooed on my forehead backwards.

  12. This is all very interesting but I’m always a skeptic at first. My nature. What intrigued me the most was his explanation of why we get hungry when we are emotional. That is something that I have wondered.

    So are sweets “allowed” in the Zone? Or is it more of a “make your own decision in life and deal with the consequences” sort of thing? I haven’t read any of his material. Surprisingly I think it’s the one diet I never tried. LOL

    To be honest with myself, I don’t think I would ever give up pasta. At least not at this point.

    So, Mizfit, I’m new to reading your posts, is this how you eat? I read you first linked post here and you mentioned doing the fat free stuff and then the Zone but is this how you still eat? What are the struggles and do you fel it really “works?”

    What does Dr Sears feel about the coconut oil craze? Doing the raw food diet years ago, coconut oil was used for everything and it’s very high in saturated fat. How about agave nectar which is supposed to have a light effect on insulin?

    Thanks. Maybe I should save some questions until I’ve actually read his book.

  13. I have the same questions as Kelly.
    I’d also love an update on what you are doing with the Zone now Miz.

  14. That answers my egg question then, doesn’t it? lol.

    OOh, would love to hear about the agave nectar. Hear about it periodically, but never tried it. It’s just frustrating to live realistically but along with the diet. I still think I want to give it a try.

  15. If we aren’t supposed to eat the egg yolk, why do those chickens leg eggs that come with a yolk inside? (Can we train chickens to leave out the yolk?) It makes more sense for the yolk to be the gross white part that you toss out prior to eating.

  16. Ok, maybe I need to clarify. Realistically as in sometimes I will probably need to have sweets. But , maybe that’s just an excuse to keep doing what I’ve been doing. hmm…need to think about this one.

  17. Intriguing answers.
    I had missed the first 2 posts so I did go back and read šŸ™‚
    Do you instinctively eat this way Miz or do you plan?

  18. Many thoughts.

    Alas the dayjob (Tornado) and the dayjob (regularwork) are both calling….

    More in a bit.

    And yes.
    This is pretty much how I eat but sans plan.
    Instinctively.

    (Which accounts for the pretty much and not a TOTALLY 100% ;))

  19. I don’t agree about the pasta. I use protein-enriched pasta (and according to the nutrition label, a seving is a cup of cooked pasta), and it keeps me fuller longer than the non-enriched pasta does, and my blood sugar levels, etc. feel like I’ve eaten a decent amount of protein.

  20. I like what Kathy says re: too much processed. And Crabby is as always so very very wise!

    But I think that this way of eating, with a ratio of for example 40:30:30, is probably a great one for some people. It’s not right for me, but that’s just me! Might as well try all sorts of ratios out until we find the one that works for us.

    Thanks for the info Miz and Dr. Spears! I’m still not convinced but I like always the learning more aspect šŸ™‚ Keep the q and a’s coming!

  22. Thanks to Dr Sears! I see I wasn’t the only one with the egg yolks question. It makes me respect this diet a lot more to see that you admire it, mizfit, and I think it has a lot of worthwhile and interesting advice. I become skeptical of course at the point when any doctor — whether sears, weil (who I also admire!)– starts marketing his own brand of food/supplements. This taints the science for me even if it allows them to get their message out to more people and make it more accessible. Does this make sense? So I’m more inclined to stick to the aspects of the Zone I’ve seen confirmed by other independent studies.

  23. I can buy into the way of eating but not the products.
    Too expensive and processed!!

    I do agree. I tend to do the processed when Im in a rush or on the go and it’s that or skip eating (or make a ‘worse’ choice) but there’s no need to at all.

    I feel more comfortable accepting the stuff that has a million studies behind it that Iā€™ve seen reported in mainstream sourcesā€“like ā€œtoo much sugar is bad,ā€ or ā€œdonā€™t eat transfats.ā€ Iā€™ll be more likely to get in the Zone when I see more data accumulate.

    I know. And then I remember the whole fat free thing (I need to look back. why do I recall there were studies saying ff was the way to go?) and it gives me pause.

    But I think that this way of eating, with a ratio of for example 40:30:30, is probably a great one for some people. Itā€™s not right for me, but thatā€™s just me!

    PERFECT BOTTOM LINE. I probably tend more toward Primal Zone with more protein than many people on the Zone eat—but it’s what keeps me energetic & feeling satiated.

    it’s all so confusing and not.

    trial and error IMO until you NAIL IT.
    until you figure out what mix of all approaches works best for *you*

  25. Good interview. I think the key is more balancing meals rather than focusing on hitting exact numbers. If I have good fats, proteins and carbs with each meal/snack – then I’m in *my* zone.

    I’m still eating the yolks, though šŸ˜€

  26. Thanks for this follow-up, Miz!

    I’ve actually changed my diet a little bit over the past week with great results (so far). I didn’t realize it until today, but I’ve been “sorta” following the Zone 40-30-30 ratio.

  27. I follow the Zone but in a very general all day kind of way.

    I try and eat few processed high glycemic carbs.

  29. Oh and I didn’t know about the yolks and inflammation.
    I was pretty proud of myself for not fearing the yolk fat!

  30. The best thing about eating this way is that you don’t need all the products. They are available if you want them, but real FOOD is all you need. I’ve struggled with hormonal imbalances (severe hypo-thyroidism) for years, and this is the way that I can keep myself healthy. My doc first put me on an anti-yeast version of this eating plan and I’ve eaten 40-30-30 ever since. It’s also the way you eat in the body for life program which I love.

  31. random and unreleated, but miz, please please….
    athlete’s foot……discuss

  32. I am a firm believer in not following any diet.
    I did read A Week In the Zone though (I think that’s the title? I borrowed it from a friend) and that book made it all seem very close to what I am already doing.

    It is really easy to do with no costly products.

    • Sarah that made me giggle.

      I know that some people swear by tea tree oil or sprinkling cornstarch.

      anyone else?

  34. Re: Sears. I think I’m finally working on a balance between that 40.30.30 and 40.40.20. I feel better that way. But it’s not quite instinctive yet.

    re: athlete’s foot. One of the good anti-fungal creams until it clears up. And keep your feet cool and dry. Corn starch in your socks is one step. But for me that means sandals and/or bare feet a few hours/day. Don’t lock your feet up in completely closed shoes for hours.

    Note, athlete’s foot never completely clears you body. It will live under the nail benignly for decades. So at the first sign that it’s returning, jump on it.

  36. I was going to check for thoughts on whether this is for EVERYONE! or if it only works great for some people, but I can see that’s already been answered. Still, I’ve been frustrated with my body lately and am interested to try, but I don’t know if increased protein would work for me. When I was training for a race last year, I made an effort to consume more protein. After several days of this, I actually started to feel sick after consuming a protein shake. Does anyone else have that sort of reaction to high protein? MizFit, how do you know if you have too much protein?

  38. One more in favor of egg yolks here. I know Barry has decried Arachidonic Acid as the bad guy for years, but I say it’s always about balance. AA (a form of omega 6) is found in eggs and meats and is something the human body uses in many positive ways (like building muscle) in addition to the potentially negative (systemic inflammation). Iā€™d suggest balancing omega 6 consumption with omega 3 consumption which is easily doable with a fish oil supplement. Or you can purchase free range chicken farm eggs which have higher omega 3 levels in the first place. Bottom line, the egg yolk is a healthy source of protein, and arachidonic acid isnā€™t a toxic monster like trans fat.

  39. Very interesting! I have eaten wrong in the past for sure. Back when there was less info out there. Typical girl trying to eat all salads, not enough protein & not enough fat (after I lost my weight from being a fat kid). It took me years to get it right. Mid to late 30’s and even into my late 40’s. I am still learning now too.

    One thing I learned for me is the 40-30-30 works best for me. I do not follow the Zone diet but on average, that is the make-up of my calories over the course of a week. It varies from day to day. Now, saying this, I know that what works for me may not work for others but for me, once I started to add in more healthy fats (I ate way to little fat), more protein & substantial fibrous carbs vs. all lettuce, things fell into place.

    I think it all comes down to what works for you but I do really think that you can eat too little healthy fat & too little protein.. especially women. In addition, people may have to eat to meet their own physical goals, i.e.: me, it is weights & I need to support the muscle that I like to keep on me. Not for everyone but I like having muscles that show.

    Thx for a good discussion!

  40. I DO want to try this. It seems close to what I’m doing now, but I don’t get that much protein. I should make a serious effort to get more, because I’m pretty sure it’s the reason that I get hungry quickly. I do well with the veggies and healthy fats though.

  41. This makes intellectual sense (I’ve done reading on inflammatiom) yet doesn’t work for me mentally.

    I crave the white carbs (pasta) and end up binging.

  42. So many of my favorite foods are good fats: nut butters, avocado, sesame oil. So glad they’re good for us.

  43. I will stick to my own thing, but it is very close. The information is interesting though and makes me think.

    I tried his Zone protein bars. They were awful sweet, so I did not purchase again.

    Still searching for protein bar love here …

  44. great info. I am still trying to get the ratios down right, but I do love the zone bars. Being on the go, it helps a lot when I can’t get a meal in.

  45. This is all so interesting to me as I think I am one of the few people I know who actually does pretty well on mainly grains.

    I have energy and have maintained my weight loss as well.

    I really enjoyed reading this though.

    Thanks, Miz!

  46. Do you know that’s the one diet book I haven’t read yet? I’ve gotta pick up this book, I’m very intrigued about the whole hormone and inflammation connection. There’s always something to learn šŸ™‚

  47. I love the Zone principal. It really keeps me from going to far off a “balanced diet”. I find it keeps me from eating to much carb fat or protein at one meal. It allows me to eat pretty much anything by adjusting the macros. If I want pancakes,I have them. I just make sure I add some portion in to the mix to make sure my breakfast isn’t to carb heavy. I also like that while you do need portion in each meal,you don’t need to over do it either. It really is easy to follow once you grasp the principals. I have a friend/nutrients that is “Zone” certified and has a ton of easy recipe and meals plans all laid out. He has a great website with some wonderful resources if anyone is interested..
    BTW: Here is a blog that has some wonderful pictures of “Zone Meals” :http://cfscceat.blogspot.com/

  48. I’d like to know what TO do when you WANT to honor a sugar craving. I pretty much eat this way (without ever knowing it was zone) but I have a lot of trouble AFTER choosing to eat a sweet. I get all out of whack and start having more cravings. It is just not possible to avoid sweets forever, so what to do after? Should I be eating a different sweet instead?

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  3. […] Dr Barry Sears and The Zone Diet – MizFit interviews Dr Barry Sears about The Zone Diet and gets some interesting questions answered. Possibly related posts: (automatically generated)Weight Loss: Maintaining Your SuccessRapid Weight Loss Ideas – Simple Ways to Lose Weight QuicklyDifferent types of effective weight lossThe Problem With Cardio […]

  6. […] non-fish eater who struggles to get enough omega3’s.Ā  ALA has anti-inflammatory properties (hello Dr. Sears!) & can also help to lower blood […]

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