ZonePerfect Nutrition's Getting Started Guide

If you're new to the Zone, or have heard about the Zone from friends but aren't sure what it's all about, then this guide is for you. Here we'll teach you the concepts of the Zone in small easy to understand steps, how and why it works, and most importantly, how you can incorporate it into your life to make immediate, healthy changes in the way you live.

By Vincent Chen, N.D.   Talk to the Author.

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ZonePerfect Nutrition's Getting Started Guide

Welcome to the ZonePerfect Nutrition's Getting Started Guide

If you're new to the Zone, or have heard about the Zone from friends but aren't sure what it's all about, then this guide is for you. Here we'll teach you the concepts of the Zone in small easy to understand steps, how and why it works, and most importantly, how you can incorporate it into your life to make immediate, healthy changes in the way you live.

The ZonePerfect Nutrition Program and the Zone Diet
The ZonePerfect Nutrition Program was developed to help people quickly and easily achieve and maintain their health and fitness goals.  The centerpiece of the ZonePerfect Nutrition Program is the Zone Diet, which was originally developed by Barry Sears, PhD. This science-based nutrition program harnesses the powerful, almost drug-like effects of food, to position your body within a hormonally controlled "Zone" 24 hours a day.

Food as A Drug
You've probably heard the expression, "You are what you eat." It's absolutely true. What you eat and how you eat has a powerful effect on your physiology and health. If you're like most people, you're aware of (and have probably tried) lots of various diets. These diets treat food as a source of calories, which must be counted and restricted. The Zone Diet doesn't count calories at all! Instead of emphasizing calories, the Zone diet views food as a 'drug' which dramatically affects your body's production of the hormone insulin. We believe that significant swings in insulin levels affect mood, endurance, mental acuity, and weight gain or loss. Over time, uncontrolled insulin levels will have a negative impact on your overall health and well being. See the section, The Science Behind the Zone to discovery why.



The Four Keys to Entering the Zone
There are four key elements to the program:1) the Zone diet, 2) the use monounsaturated fats, 3)supplementation of diet with Omega-3 fish oils, and 4) exercise. It's just that simple. Each component is important by itself, but to really get the full benefit of the ZonePerfect program, you need to combine them into a total health package.

Key #1 Follow The Zone Diet

The centerpiece of the ZonePerfect Nutrition Program is the Zone Diet itself.  The principle premise of the Zone Diet is a simple one: Your genes have changed very little during the past 100,000 years.  Your body is a biochemical machine. Like any machine, it needs the right fuel to operate properly. Over hundreds of thousands of years, Mother Nature has designed your digestive system to operate correctly when eating just two food groups: (1) lean protein and (2) natural carbohydrates like fruits and fiber-rich vegetables.



What about grains? Well, 8,000 years ago, there were no grains, bread or pasta. Agriculture is a very recent (by evolutionary standards) invention.

Evolution works very slowly. As far as our genes are concerned, we're still a bunch of hunter/gatherers foraging for food. The problem, of course, is that our genes may be programmed that way, but that's not the way we actually live. We regularly eat large quantities of dense, highly processed carbohydrates such as grains and grain based products such as pasta. Because we haven't evolved to a stage where we can eat excessive amounts of these high density carbohydrates without adverse biochemical consequences, our bodies aren't able to operate properly. We gain excess weight, suffer from diabetes, heart disease and a host of other ills, feel sluggish, and generally perform at a sub-par level. The Zone Diet is designed to feed our actual genetic makeup - to give us the fuel we need, when we need it.

The Fattening of America
It's not surprising that many people are caught in perpetual cycles of weight gain and weight loss. Why? Because much of the information we have received from friends, relatives, magazines, newspapers, commercial weight-loss companies and government health agencies about reducing excess weight is simply wrong. Over the past 20 years, this misinformation has been responsible for making us fat-phobic. We fanatically consume only low fat foods in an attempt to remain or get thin. We eat fat free chips, muffins, and cookies; we drink skimmed milk; we even buy fat free ice cream and yogurt. And what has been the pay-off for our fat obsession? Has our dedication to a low fat lifestyle turned us into a nation of lean, healthy people? No! In fact the exact opposite has resulted. Over the past 20 years the US population (as well as most countries that eat a western diet) has experienced a consistent increase in excess body fat. Obesity over the last ten years has reached widespread levels in the U.S. despite the public actually consuming less fat than before. In November of 1998, the U.S. Surgeon General declared an epidemic of obesity in America.

The Food Pyramid
Let's look at how food is currently being prescribed. I'm sure you have seen this food pyramid. It's on little refrigerator magnets, and you can't open a health magazine without seeing it. It's been the poster child of the high carbohydrate, low fat diet. What most people don't realize, is that this pyramid wasn't designed by the medical establishment. It was designed by the US Agricultural Department. Now the Agricultural Department is a fine agency, but its job is not to give medical advice. Its job is to sell agricultural products.

The current "healthy" diet consists of about sixty-five percent carbohydrates, fifteen percent fat, and twenty percent protein. These numbers are shown in this pyramid. As you see, we have been told to eat almost eleven servings a day of breads, cereal, rice, and pasta. They are at the basis of the pyramid. These products are refined carbohydrates. They are manmade carbohydrates. The food industry has made them palatable for us and they make a good profit doing it. On the next levels are the fruits and vegetables, meat and fish. Fats, oils and sweets get regulated to the top, because they're the enemy.

Was this diet ever tested in the human population prior to being recommended by the US government? Surprisingly, the answer is no. This diet came out in the late sixties in response to the rising epidemic of heart disease. The American Heart Association decided that since fat is a key component for one of the risk factors for heart disease, then Americans should start eating less saturated fat. The problem is that there are more types of fat than just saturated fat. The government assumed we were not smart enough to just cut out saturated fats, so it urged us to cut out all fat. Fat was labeled as the enemy.

Fat is a source of calories. When you cut out fat, you have to replace those calories with something else. The replacement was carbohydrates, because carbohydrates often don't have any fat. The vacuum formed by reducing all the fat in our diets was taken up by carbohydrates. By the early seventies, we were being inundated with information. Eat high complex carbohydrates, eat all the pasta you want, there's no fat in it. Your diet is healthy as long as you don't add any fat to your meal. Well, we listened, and now, twenty-five years after this diet came out, we are suffering the consequences. When this diet was created in the late sixties, twenty-five percent of the adult population was obese. We have now hit the fifty percent mark.

Dietary Fat Does Not Make You Fat!
The solution to this apparent riddle might surprise you, but the explanation is simple. Eating fat in the proper amounts does not make you fat.

Carbohydrates: The Real Culprit
If you wanted to find out the best way to make people fat, who would you consult? One industry has spent millions and millions of dollars studying this question, and that's the cattle and hog industry. Why? Because for them, learning the quickest way to fatten an animal leads to the highest profits.

So how do they do it? Do they feed their livestock diets high in fat? Do they put out tubs of butter and ice cream to get their animals nice and plump? No! The cattle industry knows that the quickest way to fatten cows and hogs is to restrict their activity, not let them roam on the range (sort of like our couch potatoes), and feed them lots and lots of low fat, complex carbohydrates, in the form of grain.

Our own systems are not that much different from the ones for cows and hogs. Just as the best way to fatten cattle is to feed them excessive amounts of low-fat grain, so too the best way to fatten yourself up is to eat lots of low-fat processed carbohydrates. Your genetic biochemical response to these carbohydrates is what makes you fat.

Eating carbohydrates stimulates insulin secretion. Since your body has a limited capacity to store carbohydrates, doesn't know when its next meal might be, and has an unlimited ability to store food as fat, insulin does just that. Insulin turns the excess carbohydrates into fat! Dietary fat, on the other hand, does not stimulate insulin secretion.

By eating the proper ratio of low-density carbohydrates, dietary fat, and protein, you can control your insulin production. Maintaining your insulin level within a therapeutic zone, makes it possible for you to burn excess body fat (and keep it off permanently) and enjoy increased energy, improved mental focus, and increased vitality.

Whether what you just ate will be used for immediate energy or stored as body fat depends on whether you are in the Zone. The more closely you follow the Zone diet, the less excess body fat you will have. Permanent fat loss is possible once you know the facts. You can lose weight and keep it off simply...safely...easily... and permanently.

Key #2 Change in Dietary Fat Composition

We all tend to be fat phobic but, in fact, fat is an important part of a healthy diet. Dietary fat serves two important purposes. First, it significantly slows down your body's absorption of the meal you just ate. Second, fat signals your brain when to stop eating. All fat, of course, is not alike; the specific type of fat you eat plays a critical role in your overall health. To get and stay in the Zone, you need to eat the right kinds of dietary fats. The best kind of fat is monounsaturated, which is the kind of fat found in olive oil. The key is to eat fewer unfavorable fats, and to switch to favorable ones.


 

Key #3 Omega-3 Fish Oils

With the Zone Nutritional Program, we set the stage, by modifying your diet, for producing better eicosanoids. We also have to supply the building blocks so that your body can actually make them.

Most Americans have problems with the production of eicosanoids, due to several factors. The first factor is diet, which we just went through. The second factor is age, and the third is illness. Today's modern diets lack sufficient amounts of omega 3 fish oils. There was a time when moms and grandmothers used to force cod liver oil down their kid's throats? You sometimes see it in old movies. Most kids thought it was a punishment. But in reality, cod liver oil was a very, very rich source of omega 3 fish oils.

Scientific interest in marine oils increased greatly with the discovery that certain population groups that consume large amounts of cold water fish experience considerably lower mortality rates from cardiac and circulatory diseases than the general population. Dietary Omega-3 fatty acids are generally recognized as the source of this protection from cardiovascular illness. A large body of published research now exists which specifically links the benefits of daily supplementation of Omega-3 fish oils to improved health. Current research strongly suggests overall health benefits including lower blood pressure, reduced asthma attacks, decreased joint inflammation (especially inflammation associated with arthritis), reduced effects from osteoporosis, reduced risk of coronary atherosclerosis and prevention of excessive clotting of the blood.

Omega-3 has also been shown to be critical for proper fetal and neo-natal brain development. Interestingly, breast milk is rich in Omega-3 oils and is a perfect Zone meal! Perhaps Mother Nature is trying to tell us something.

Key #4 Exercise

You knew it was coming…the dreaded "E" word. Exercise is the fourth element of the ZonePerfect Nutrition Program. But don't worry, we won't ask you to join a gym or buy a treadmill.

Any exercise, even a simple brisk walk, will do. Exercise lowers insulin levels. It usually takes about 30 minutes of continuous exercise to maximize the insulin lowering benefits. To guarantee utilization of stored body fat (in addition to carbohydrates) as a fuel source, you should be in the Zone. A Zone meal or snack before and after your workout will accomplish this. A ZonePerfect bar is designed to help trigger the burning of body fat during exercise. A Zone meal or snack about one hour after exercise helps maintain this desirable low level of insulin.

All exercise burns calories. However, the efficiency and source of the calories being used varies dramatically based on diet. ZonePerfect Products, the right eating habits, and exercise all help trigger the release of stored body fat (by dramatically lowering insulin levels) which provides your muscles with an additional energy source. This release of body fat is why endurance athletes perform better and the rest of us lose body fat (not just water weight) when following the Zone Diet.

When you Exercise:

• Eat 1/2 of a ZonePerfect Bar or some other one block Zone snack with a glass of water 30 minutes prior to exercising.
• Hydrate with water before and during exercise. Do not drink fruit juice or sport drinks which contain a lot of carbohydrates.
• If your training or exercise lasts longer than two hours eat another 1/2 of a ZonePerfect bar at the two-hour mark.
• Eat a Zone snack or small meal immediately after intense exercise to aid your post- workout recovery. A ZonePerfect Bar or a ZonePerfect Drink will provide just what you need.

Many of the life-prolonging benefits of exercise come from lowering insulin levels. However, the lowering of insulin occurs only during exercise and for a short period afterward. You might be able to exercise one hour per day, but you can eat in the Zone and maintain your insulin levels through diet 24 hours a day. Your diet will always be the most important tool in keeping insulin levels in the Zone.

You should do two basic types of exercise every day - aerobic and anaerobic. Aerobic exercise lowers insulin while anaerobic exercise, such as lifting weights, builds muscle mass and prevents bone loss. You need both types. This doesn't mean you have to join a gym or buy home exercise equipment. The only weight you need is your own body's and the only necessary equipment is a pair of walking shoes. Furthermore, the ZonePerfect exercise program can accommodate any fitness level. You start at the intensity level that is right for you. Don't try to overdo it in the beginning, it has to be something you can live with. The key to exercise, like ZonePerfect eating, is consistency.

ZonePerfect Exercise Suggestions

Following are a few suggestions for your exercise program. Be sure to find the level of intensity that is right for you. Trying to start exercising at a level that is too intense will likely burn you out and may cause injury. It is more important that you make exercise a part of your life by choosing activities that you enjoy and doing them often.

If you are walking for 30 minutes (aerobic exercise) and doing ten minutes of strength training (anaerobic exercise) every day, you have the foundation of a good, comprehensive workout. As your strength and endurance improve, you can progress to more difficult workouts such as aerobics classes offered at health clubs, or using additional weights such as bar bells. Whichever path you chose, never stop doing your 40 minutes of basic exercise every day.

Remember to exercise often, even if it is just a brisk walk or involves taking the stairs instead of the elevator! The Zone diet works at all levels of initial fitness and health.

Aerobic Exercise
Exercise doesn't need to be complicated. The easiest and safest exercise is plain old walking. One simple technique is to walk 15 minutes in one direction, then turn around and walk back. This routine is easy to incorporate into your daily schedule, either from your home, or during your lunch break. Increase the intensity of your program by walking for longer periods and by walking at a pace that is slightly challenging without making you feel out of breath. A good guideline to judge your intensity is to remember that it should be easy to carry on a conversation with a walking partner, but you should not be able to sing. Walk consistently, keep up the pace, and enjoy yourself.

If you are just starting out and 30 minutes seems too long, then begin with a shorter walk and build up from there. The most important thing is to get started. As you progress into the Zone, you will begin to enjoy a noticeable increase in energy and endurance.

Try to find someone to walk with. It will keep you motivated. There will be days when you just don't feel like going for your walk, but your partner will. If you can just break through the first five minutes of inertia, you'll be glad that your partner was there to motivate you.

The frequency of your exercise program is more important than the initial intensity, so plan to walk every day. Remember, the only way your body can lose excess fat is to lower insulin levels and walking is a great way to do that.

Anaerobic Exercise:
Many people are embarrassed to go to a gym. Either they're overweight, or out of shape, or embarrassed to be seen in those spandex outfits, and all they see are brochures filled with pictures of well toned people. The good news is that anaerobic exercise does not require joining a health club or buying expensive exercise machines. All the weight you need is your own body.

We recommend two methods of doing anaerobic weight resistant exercise at home. These exercises are push-ups and knee-bends (or squats). Don't worry if push-ups appear to be out of the range of your initial fitness level. We don't expect you to jump down on the floor and do push-ups right away. There is an easy, stepped up way of getting your body to the point where it can perform a full fledged push-up. Written descriptions of exercises can sometimes be a bit confusing. If you're unsure of exactly how to proceed, the following exercises are clearly demonstrated in our video The ZonePerfect Program Made Simple and Easy, which is available in our web store and also comes in the ZonePerfect Quick Start Kit.

Push-Aways
Push-aways are "push-ups" that anyone can do, no matter what your initial fitness level. All you really need is your own body weight and a good solid wall. Stand a couple of feet away, facing the wall. Bring your hands up, place them on the wall at about shoulder height, and then lean into the wall. Keeping your feet planted, relax your muscles so your head touches the wall, and push back to the full upright position. Do this slowly ten times, and then rest. Add a few more repititions each day until you have worked your way up to three sets of ten. Once you're able to do three sets of ten, using your body weight and a wall, you've probably developed enough strength in your upper body to graduate to a lower surface.

Counter push-ups
For this portion of the exercise, you'll need a sturdy table or a sturdy counter top. The higher the counter top, the less weight you'll have to push. You may want to start with a high surface, and then graduate to a lower counter top or table. To do this exercise, approach the table, put your hands on the table, about shoulder width apart, lean into the table, and bring your feet out behind you until the point where your back is perfectly straight. Moving your feet out is very important, because you don't want to injure your back doing this exercise. Gradually lower your weight towards the table, then up again, to the starting position. Do this ten times in a slow controlled manner, then stand up and rest. When you can do three sets of ten of this exercise, you're ready for the knee push-up, using your body weight and the floor.

Knee push-ups
Kneel with your chest touching the floor. Place your hands on the floor, shoulder width apart. Push your upper body up from the floor, keeping your knees on the floor. Lower yourself down again and start over. This is a knee push-up. When you can do three sets of 10 repetitions of knee push-ups, then you are ready to progress to the "dreaded" push-up.

Push-ups
Start in a position similar to the knee push up, but extend your legs out fully behind you and keep your back straight. All of your weight should be resting on your hands and toes. Lower yourself until you are about one inch from the ground and then raise yourself back up. Congratulations, this is that push-up that you thought you could never do! Keep working until you can do three sets of 10 to 15 repetitions.

Squats or Knee Bends
Squats are a great way to build lower body strength. Your grandfather probably called them knee bends. A full knee bend may appear difficult at first but, just like push-ups, you can build up to it. To begin, start by using an arm chair for assistance for an "arm chair squat". Sit down on the chair and then stand up again using the arms of the chair for support if you need them. Continue until you are able to do three sets of 10 to 15 repetitions.

When you reach this level of proficiency, start doing the same exercise without using the chair arms for support until you can complete three sets of 10 to 15 repetitions. Now you are ready for a slightly more advanced exercise. Simply do the same exercise with your arms crossed until you can do three sets of 10 to 15 repetitions with ease.

Squats are the same exercise without the chair. You simply sit in a chair that isn't there. You must pretend the chair is still there, however, because you should never let your knees bend more than ninety degrees. Start doing these squats with your arms extended until you can do three sets of 10 to 15. Then do the same exercise with your arms crossed for three sets of 10 to 15 repetitions.

When you're just beginning your fitness program, do one set of each exercise, rest one minute, and repeat until you can do both exercises for three full sets. Do not progress to the next level until you can handle the current level easily. Your total anaerobic strength exercise period should take no more than ten minutes a day.

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