The Zone Diet for Food Addicts  

My research showed that if you were able to keep insulin levels within a certain zone—not too high and not too low—you could dramatically improve your health and prevent a wide range of diseases.  What’s more, you could also make your body lose excess body fat without feeling hungry!  (Dr. Barry Sears, A Week in the Zone, HarperCollins, page 1)

Click here for My Introduction to the Zone

A Week In The Zone by Dr. Barry Sears is an inexpensive paperback book that provides a great overview of Zone basics, and it explains how quick and easy it is to make Zone meals.  Chapter fifteen explains the scientific validation.  For most up-to-date information, visit www.drsears.com or call 1-866-966-3754.  Important to note: not all Zone products are endorsed by Dr. Sears.  Always check labels for Sears Labs or call l-800-404-8171 to order products.

Specific questions referring to the Zone Diet for food addicts can be addressed to zonedietforfoodaddicts@yahoogroups.com.  It is people helping people understand the peculiarities of food addiction as it relates to the Zone Diet. 

Remember to consult with your physician regarding your individual dietary needs.  The goal is to find a healthy plan of eating.  The publisher and I disclaim responsibility for any adverse effects arising from use of any suggestions in Full of Faith (or full of food?).

Easy as One, Two, Three—The Eyeball Method.

The Eyeball Method is three meals a day, plus one or two snacks.  It is as easy as one, two, three—(1) protein, (2) carbohydrate, (3) fat.

#1) Protein—Start with a reasonable amount of low-fat protein, approximately three ounces for a woman or four ounces for a man.  Dr. Sears tells us, “Never consume more low-fat protein in one sitting than you can fit in the palm of your hand.” (Mastering The Zone, page 5) 

#2) Carbohydrate—Add primarily low-carbohydrate vegetables and maybe a piece of fruit.  Use hearty vegetables and grains, like potatoes and rice, as condiments.

#3) Fat—Complete the meal with a smidgen of fat—preferably monounsaturated fat like olive oil.

See My Index Cards—Food Blocks for choices in each category.  

With a little thought, insight and effort, eating in the Zone is possible for almost anyone.  A typical Zone breakfast could begin with an omelet, made with 2 or 3 eggs (or egg substitutes).  Add a serving of oatmeal and/or a fruit for the carbohydrate (with a splash of milk, if desired).  Cook the omelet in a smear of olive oil for the fat, and the meal is complete.  The on-the-go business worker or mother on-the-run could grab a piece of chicken, add some pick-up vegetables and/or a fruit; maybe some sugar-free salad dressing or olive oil could be used as a dip, and she’d be ready to start the activities of the day.  (Breakfast doesn’t have to be typical breakfast foods.)

A Zone lunch or dinner could be a grilled chicken Caesar salad with a thimbleful of olive oil and a fruit.  Another option could be a grilled or broiled haddock fillet served with a bunch of steamed vegetables (zucchini, summer squash and tomatoes), maybe a few specks of brown rice and a garden salad garnished with a sprinkling of olive oil and vinegar.  The variations are endless.  A Zone turkey dinner could be two or three slices of turkey, a dollop of mashed potatoes with a dab of butter and a pile of broccoli.  A Zone meal for a vegetarian could be half a package of tofu (or another soy-based food) with pea pods, onions, mushrooms and a heap of bean sprouts stir-fried in a drizzling of olive oil. 

A lettuce leaf wrapped around a spoonful of tuna salad (made with regular mayonnaise) could suffice for a Zone snack or a string cheese with half an apple could eliminate hunger pains mid-day.  A chicken drumstick with a handful of cauliflower and broccoli florets, plus four black olives for the fat or a slice of turkey tossed on top of some crisp salad greens with a splatter of salad dressing could keep insulin levels balanced in between meals.

Freedom from compulsive overeating and food obsession is eating to live, not living to eat.  With success, we find clarity (the ability to see God’s will and purpose for our lives).  Christian food addicts in recovery are full of faith—happiness, peace and joy—not full of food or food thoughts.  If a person has a lot on his or her plate (of life), this technique is a go-with-the-flow answer to overcoming food addiction in the physical realm. 

Many compulsive overeaters seeking recovery come from previous 12-step experiences, where a typical food plan is weighed and measured meals.  Therefore, they feel more comfortable entering the Zone using the food-block method.

Building Materials—Zone Food Blocks

Each meal is equal blocks of low-fat protein, carbohydrate and fat.  Dr. Sears simplified the balancing process for us by analyzing the amounts of food that constitute each block.  You could do your own calculations if you wish, by reading labels or referring to a food counts book, with the understanding that a protein block contains 7 grams of protein, a carbohydrate block contains 9 grams of carbohydrate (minus the grams of fiber) and a fat block contains 3 grams of fat (includes fat hidden in the protein block).  Personally, I depend on Dr. Sears’ research.  If I need to know the food-block count of a specific food, I refer to A Week in the Zone, Appendix C, or I visit Dr. Sears’ official Web site: http://www.drsears.com

The Blueprint—A Day in the Zone

Dr. Sears suggests the following distribution of food blocks for a typical woman or man.  (Most women need eleven blocks a day.  Most men need fourteen blocks a day.) 

Women

Breakfast: 3-3-3

Lunch: 3-3-3

Afternoon Snack: 1-1-1

Dinner: 3-3-3

Before Bed: 1-1-1

Men

Breakfast: 4-4-4

Lunch: 4-4-4

Afternoon Snack: 1-1-1

Dinner: 4-4-4

Before Bed: 1-1-1

(Note: Food blocks can be divided as they fit into the day and your lifestyle.)

When I first started Zoning, I bought some index cards and made several easy-to-read reference guides.  I had a few cards for each category: protein, carbohydrate and fat.  I also had cards in my file box of typical meal plans (some favorite choices for breakfast, lunch, dinner and snacks).  It was easier to have the meals outlined in advance with the appropriate food counts and distribution.  It helped me to stay focused on the Zone when I got overwhelmed, tired or confused.  I have reproduced the food-block section of my file box for you.  (Obviously, you won’t find anything made with sugar or flour on my list of options.)

My Index Cards—Food Blocks

Protein (1-block portions)

Each block contains 7 grams of protein.

Meat, fish, dairy, soy:

1 oz. chicken, turkey, beef, ham, tuna, low-fat cheese, l ½ oz. deli-style turkey breast or chicken breast, 3 slices turkey bacon, 1 ½ oz. cod, haddock, lobster, salmon, scallops, ¼ cup low-fat or nonfat cottage cheese, low-fat or nonfat ricotta cheese, 1 egg or 2 egg whites or ¼ cup egg substitutes, 3 oz. firm tofu or 4 oz. soft tofu, other soy protein (burgers or dogs or sausages): check labels for protein grams per serving, ½ cup plain low-fat or nonfat yogurt (counts as l protein and l carbohydrate), 1cup skim or low-fat milk (counts as 1 protein and 1 carbohydrate)

Carbohydrate (1-block portions)

Each block contains 9 grams of carbohydrate.

Raw vegetables (favorable):

2 heads iceberg lettuce, 1 ½ medium cucumber, 1½ cups chopped onions, 4 cups chopped mushrooms, 2 tomatoes, 2 cups cherry tomatoes, 20 cups chopped spinach, l0 cups Romaine lettuce, 3 cups bean sprouts, 4 cups broccoli, 2 cups green beans, 4 cups cauliflower, 3 cups scallions

Cooked vegetables (favorable):

12 spears asparagus, 1 ½ cups green or wax beans, 3 cups Bok choy, 3 cups broccoli, 1 ½ cups Brussels sprouts, 3 cups red or green cabbage, 4 cups cauliflower, ¼ cup chickpeas, 1 ½ cups eggplant, 2 cups kale, ¼ cup kidney beans, ¼ cup lentils, 2 cups whole, boiled mushrooms, ½ cup boiled onions, 2 cups boiled sliced summer squash, 3 ½ cup cooked spinach, l cup canned, chopped tomatoes, ½ cup pureed tomatoes, ½ cup tomato sauce, 1 ½ cups mashed turnips, 4 cups boiled, chopped turnip greens, 2 cups zucchini

Grains and hearty vegetables

Hot cereals (favorable):

1/3 cup cooked oatmeal or ½ oz. (measured dry, then cooked with water) [Slow-cooking is best.]

Hot cereals (unfavorable):

½ oz. whole-grain cereal (for hot cereal, measure ½ oz. dry, then cook with water): Oat bran, Cream of Rye, Cream of Buckwheat, Quinoa Flakes, Cream of Rice, Seven-Grain Cereal, grits or any unrefined whole-grain cereal.  (Check labels carefully for sugar, flour and wheat.) 

Hearty vegetables and grains (unfavorable):

½ cup acorn or butternut squash, ½ cup sliced beets, 1 cup sliced carrots, ¼ cup corn, ¼ cup lima beans, 1/3 cup parsnips, ½ cup peas, ¼ cup pinto beans, ¼ baked potato, l/3 cup boiled potatoes, ¼ cup mashed potatoes, 1/3 cup baked sweet potato, 1/5 cup rice

Fruits (favorable):

½ apple, 1/3 cup unsweetened applesauce, 3 apricots, ½ cup blueberries, 8 cherries, 1/3 cup fruit cocktail (canned in water), ½ cup grapes, ½ grapefruit, 1 kiwi, ½ nectarine, ½ orange, 1/3 cup mandarin oranges (canned in water), l peach, ½ cup canned peaches (in water), ½ pear, 1 plum, 1 cup raspberries, 1 cup sliced strawberries

Fruits (unfavorable):

1/3 banana, ¼ cantaloupe, 2/3 cup cubed honeydew melon, ½ cup diced pineapple, ¾ cup diced watermelon 

Fat (1-block portions):

Each fat block contains approximately 1.5 grams of fat

l/3 teaspoon olive oil or canola oil (l teaspoon for a 3-block meal), l teaspoon regular sugar-free salad dressing (1 tablespoon for a 3-block meal), l teaspoon Newman’s Own Olive Oil and Vinegar (1 tablespoon for a 3-block meal), 2 teaspoons Newman’s Own Light Italian Dressing (2 tablespoons for a 3-block meal),½ teaspoon butter (1/2 tablespoon for a 3-block meal), ½ teaspoon real mayo (1/2 tablespoon for a 3-block meal), l/3 teaspoon flax oil (1 teaspoon for a 3-block meal), l/3 teaspoon coconut oil (l teaspoon for a 3-block meal), 4 black olives, medium (12 for a 3-block meal)

Note: Dr. Sears’ list of optional fats includes nuts, nut butters and seeds, but this modified version of his plan of eating excludes these choices.  

Enter the Zone—Counting and Measuring Food Blocks

For a better understanding of meal planning, I am offering some sample meals.  Try to imagine a day in the Zone.  Remember that a typical woman gets three 3-block meals and two 1-block snacks, whereas, a man gets three 4-block meals and two1-block snacks.                                      

Click here for Sample Meals

Suggestions for Food Addicts Like Me

People who are addicted to sugar, flour, and wheat, like me, need to pay close attention to the little extras—the things that seem like no big deals, but can make the difference between staying abstinent or succumbing to the disease one more time.

The Zone rules:

Always eat breakfast within an hour of waking.

Never go more than five hours without a meal or a snack.

A snack should be eaten a half-hour before bed.

Drink water—8 oz. a half-hour before each meal, plus more to equal 64 oz. daily.

My Personal suggestions if you are a food addict like me:

Check all food labels for hidden sugar obviously anything with the word "sugar" falls into this category (like brown sugar and confectioner's sugar). "Syrup" too, is the key word-corn syrup, maple syrup and the like, plus honey and molasses.

Barley malt, dextrin, maltodextrin, sorbitol and most ingredients ending with “ose,” including—but not limited to—dextrose, fructose, sucrose, maltodextrose.

These are the more common names of sugar additives, but there are others.  If you are unsure of an ingredient check with the manufacturer or practice the rule, "if in doubt, leave it out."

Check all food labels for the words "flour" and "wheat."

Foods in this category include most breads, pastas, all sweets, most cold cereals—the list is extensive—bagels, doughnuts, muffins and the like.  Also note that flour is often used as a thickening agent in soups, sauces and gravies, and breadcrumbs are used as a binding agent in the preparation of meatloaf or meatballs.  Check labels carefully.

Eliminate caffeine:

Best to wean off coffee and tea gradually.  In time, eliminate caffeine altogether.    

Eliminate all alcohol:

Some people say that alcohol is liquid sugar with a kick.  It is not an option for a food addict.

Limit (or eliminate) artificial sweeteners:

Includes all diet drinks and packets of artificial sweeteners added to coffee or tea, plus any artificially sweetened foods.  For a food addict, Saccharin is the only acceptable sugar substitute.  

Beverages:

Best to drink water (hot or cold) with optional wedge of lemon or lime, seltzer water, herb teas, decaffeinated black coffee or tea

Never eat standing:

Always take the time to sit and eat your whole meal at one time (if at all possible). It is dangerous for a food addict to eat standing at the kitchen counter or to eat piece-meal, even if it is our weighed and measured food.  It is much better to take a breather.   Sit, relax and enjoy the meal and the time.  It is a positive self-discipline that gives us an opportunity to say, “I need to replenish my energy—physically, emotionally and spiritually.”  God blesses those decisions. 

Pray before each meal or snack:

Before I put even one iota of food in my mouth, I pray.  I take a moment to say, “Thank you, God, for my abstinence.  Thank you for the food on my plate,” but I don’t stop there.  I am sure to say, “Lord, is this guilt-free?”  And then I listen.  I really listen. 

Restaurant dining can be a challenge, especially when I make the decision to use the eyeball method of measuring my food.  Sometimes God tells me that my portions are too big.  I then have the opportunity to fix it before I eat the meal.  I simply put the excess food on my bread plate and ask again, “Lord, is it guilt-free now?” 

This is a simple program, but it’s not always easy. As a food addict, I occasionally want to eat foods that are not mine (referring to anything—even sugar-free “abstinent” foods), but with the amazing love and grace of God, I practice my program one day at a time.

Step Three—turning my will and my life over to the care of God, which means I surrender all (even my food) over to His care each day.  Step Ten—continued to take personal inventory, and when I was wrong, promptly admitted it. 

It’s Personal

When I first considered the Zone way of life, it seemed too loose and easy-going for my rigid, black-and-white thinking (my 12-step background).  I wanted to get well, and I felt that God had led me to this solution, but I was concerned about straying too far away from my comfort zone and nutritional upbringing—my years of research and traditional medical advice.  Therefore, after much contemplation and time on my knees with God, I compromised.  (My definition of compromise is a win/win situation.)  I considered the guidelines that I had been given in the past and decided to set some bottom lines for myself as minimum daily requirements:

Protein: minimum of 6oz. a day (not including dairy)

Dairy: 2 servings—A serving could be 1 cup of skim milk or plain nonfat yogurt or ½ cup low-fat cottage cheese or 1 oz. low-fat cheese.

Grains: 2 or more servings— ½ cup portions of potato, rice, kidney beans, corn, peas, butternut squash or one serving of whole-grain cereal (l oz. measured dry)

Fruits: 1 or 2 a day 

Vegetables: 4 or more servings (½ cup portions) 

Fat: I was on a maintenance food plan, which allowed me to double my fat allowance.

I looked at the food-block possibilities and decided to count l/2 cup of nonfat plain yogurt or l cup of low-fat milk as one block of protein (instead of counting them as a block of protein and a block of carbohydrate).  Otherwise, it was difficult to get my minimum daily “requirements” into my eleven blocks of food.  All that said and done, I proceeded to design a basic outline.  It was not written in stone, but it was helpful to use as a general guide when planning my food.

Breakfast:

(3 protein blocks, 3 carbohydrate blocks, 6 fat blocks)

Protein: 2 oz. meat or ½ cup egg substitutes (2 blocks) and l cup skim milk (l block as protein only)

Carbohydrate: 1 oz. whole-grain cereal (measured dry) (2 blocks), l fruit (l block)

Fat: 2 teaspoons coconut oil (6 blocks)

Lunch:

(3 protein blocks, 3 carbohydrate blocks, 6 fat blocks)

Protein: 3 oz. meat or 4 ½ oz. fish (3 blocks)

Carbohydrate: ½ cup potato or any of the above choices for grain (2 blocks), vegetables (maybe a salad and some low-carbohydrate cooked vegetables)—many choices  (l block)

Fat: 2 teaspoons olive oil (6 blocks)

Metabolic Adjustment/Snack:

(1 protein block, 1 carbohydrate block, 2 fat blocks)

Protein: 1 oz. protein (l block) or ½ cup plain nonfat yogurt (1 block as protein only)

Carbohydrate: l fruit or vegetable (l block)

Fat: 2/3 teaspoon flax oil (2 block)

Dinner:

(3 protein blocks, 3 carbohydrate blocks, 6 fat blocks)

Protein: 3 oz. meat or 4 ½ oz. fish (3 blocks)

Carbohydrate: l/2 cup rice or another grain choice (2 blocks), vegetables (l block)

Fat: 2 teaspoons olive oil (6 blocks)

Before Bed/Snack:

(1 protein block, 1 carbohydrate block, 2 fat blocks)

Protein: l oz. protein or l cup skim milk (l block as protein only)

Carbohydrate: 1 fruit (l block)

Fat: 2/3 teaspoon coconut oil (2 blocks)

The next day I began my new plan of eating.  At first I measured all my food in a measuring cup.  I was very specific and enjoyed learning the quantity that constitutes each block of various foods.  I played with the possibilities of block distribution and listened to my body in between meals. 

In time, I transitioned to weighing my food on a digital scale and grew somewhat vague in my perfectionism—instead of using exact measurements for low-carbohydrate vegetable choices, I counted 12 oz. of a combination of vegetables as 1 carbohydrate block at lunch and dinner.  (Typically, I ate 6 oz. of cooked vegetables and a 6 oz. salad.)  My vegetable choices included the basic salad ingredients—lettuce of all kinds, tomatoes, onions, mushrooms, sprouts, cabbage, shredded carrots and whatever happened to be available.  I measured my cooked vegetables when they were raw or frozen.  Typical selections included broccoli, cauliflower, green beans, zucchini, summer squash, Brussels sprouts and turnip.  If I decided to try something new, I followed the block measurements suggested by Dr. Sears and measured it in a measuring cup.   

Three typical days—My rendition of the Zone

Day One:

Breakfast (3-3-6 blocks)

Protein: ½ cup egg substitutes (2 blocks), 1 slice low-fat cheese (l block)

Carbohydrates: l oz. oatmeal (measured dry, then cooked with water) (2 blocks), l cup sliced strawberries (l block)

Fat: 2 teaspoons olive oil (6 blocks)

Lunch (3-3-6 blocks)

Protein: 3 oz. chicken (3 blocks)

Carbohydrate: 4 oz. baked potato (unfavorable) (2 blocks), 12 oz. vegetables (6 oz. broccoli, 6 oz. salad) (l block)

Fat: 2 teaspoons olive oil (6 blocks)

Afternoon (1-1-2 block)

Protein: 3 oz. firm tofu (l block)

Carbohydrate: ¼ cantaloupe (l block)

Fat: 2/3 teaspoon flax oil (2 blocks)

Dinner (3-3-6 blocks)

Protein: 4 ½ oz haddock (3 blocks)

Carbohydrate: ½ cup kidney beans (2 blocks), 12 oz. vegetables (6 oz green beans, 6 oz. salad (l block)

Fat: 2 teaspoons olive oil (6 blocks)

Before Bed (1-1-2 block)

Protein: l cup skim milk (l block as protein only)

Carbohydrate: ½ apple (1 block)

Fat: 2/3 teaspoons canola oil (2 blocks)

Day Two:

Breakfast (3-3-6 blocks)

Protein: 4 oz. cottage cheese (2 blocks), l egg (l block)

Carbohydrate: l oz. oat bran (measured dry, then cooked with water) (2 blocks), ½ grapefruit (1 block)

Fat: 2 teaspoons butter (6 blocks)

Lunch (3-3-6 blocks)

Protein: 3 oz. tuna (3 blocks)

Carbohydrate: 3 oz. brown rice (unfavorable) (2 blocks), l2 oz. vegetables (6 oz. cauliflower, 6 oz. salad) (l block),

Fat: 2 teaspoons olive oil (6 blocks)

Afternoon (1-1-2 block)

Protein: 2 oz. cottage cheese (l block)

Carbohydrate: ½ apple (l block)

Fat: 2/3 teaspoon flax oil (2 blocks)

Dinner (3-3-6 blocks)

Protein: 3 oz. turkey burger (3 blocks)

Carbohydrate: 6 oz. butternut squash (unfavorable) (2 blocks), l2 oz. vegetables (6 oz. zucchini, 6 oz. salad) (l block),

Fat: 2 teaspoons olive oil (6 blocks)

Before Bed (1-1-2 block)

Protein: ½ cup plain nonfat yogurt (1 block as protein only)

Carbohydrate: ½ cup blueberries (l block)

Fat: 2/3 teaspoon flax oil (2 blocks)

Day Three

Breakfast (3-3-6 blocks)

Protein: ½ cup egg substitutes (2 blocks), l oz. ham (l block)

Carbohydrate: 4 oz. potato (unfavorable) (2 blocks), l peach (l block)

Fat: 2 teaspoons olive oil (6 blocks)

Lunch (3-3-6 blocks)

Protein: 4.5 oz. salmon (3 blocks)

Carbohydrate: 4 oz. kidney beans (2 blocks), l2 oz. vegetables (6 oz. turnip, 6 oz. salad) (l block)

Fat: 2 teaspoons olive oil (6 blocks)

Afternoon (1-1-2 block)

Protein: l oz. low-fat cheese (block)

Carbohydrate: 10 baby carrots (unfavorable) (l block)

Fat: 8 medium black olives (2 blocks)

Dinner (3-3-6 blocks)

Protein: 3 oz. pork chops (3 blocks)

Carbohydrate: 4 oz. boiled potatoes (unfavorable) (2 blocks), 12 oz. vegetables (6 oz. Brussels sprouts, 6 oz. salad) (one block)

Fat: 2 teaspoons olive oil (6 blocks)

Before Bed (1-1-2 block)

Protein: l cup skim milk (1 block as protein only)

Carbohydrate: ¼ cantaloupe (1 block)

Fat: 2/3 teaspoon flax oil (2 blocks)

Maintenance

When I was introduced to the Zone, I was already at goal weight.  Therefore, I started the Zone in maintenance, which is simply eleven blocks of protein and carbohydrate with additional fat blocks.  Initially, I doubled my fat blocks.  After a month, my weight dropped, so I added another fat block to lunch and dinner.  My weight stabilized at that point. 

Lose-weight mode

Successfully I maintained my goal weight for about eighteen months.  However, after that time span, the numbers on the scale gradually increased from 128lbs. to 135lbs.  My clothes felt snug.  Although I could have decreased my fat, I went into lose-weight mode by reducing the number of carbohydrate blocks at lunch and dinner.  That felt like the right thing to do.  In a relatively short length of time, my weight stabilized once again.

Progress, not perfection

Through my experiences, I have increased knowledge and awareness of what works well for me.  Sometimes it is trial and error.  As with any food plan, I do it one day at a time to the best of my ability.  Many Zone dieters have different and unique plans that work for them.  Remember the definition of abstinence: plan what you do and do what you plan, and repeat after me, “My food is my food and everything else is not my food.  It is not an option to overeat no matter what is happening in my circumstances or how I feel.”

Visit us at zonedietforfoodaddicts@yahoogroups.com for personal interaction.