Well .. I should say, weight gain update! Yes, I gained 1.5 lbs this week and just about completely freaked when I received this bit of news yesterday at the doctor's office. I have been continually losing now for 13 weeks and even though I am way below my goal weight and can certainly carry a few more pounds, I do not want to!! I actually have upped my exercise these past few weeks, doing longer cardio and doing it every single day, as well as weights 3-4 times a week and pilates 2-3 times per week - and continuing to stay on track with my eating (I didn't even have a single glass of wine these past 2 weeks!). All is okay though, I did loss another 2% of body fat this past week, a lot for 1 weeks time, which brings my fat % down to 21% (2 points below the norm). And, I hate to be so obsessive about this, but since this is a life/health change for me and something I must do for the rest of my life to prevent becoming diabetic, I need to keep it all in check *see below* (although I was far from being obese, my insulin resistance was due to sugar addiction!)
I will still be going to the doctor every week for my B12 shots and weigh in (which also includes a print out of my body fat and BMI) and I plan on continuing posting updates here on my blog, at least monthly to have it all down.
ETA: current update - 1/28/09 { weight 118 lbs. fat % 21 }. While I am completely transitioned over to the Zone, I am still continuing to lose weight. Since I do not want to lose any more (can not believe I would ever say this!), I need to eat more of the good things to maintain. I am still learning just what and how much my body needs to maintain,
**Not everyone who is obese develops diabetes. The question is why? The answer probably can be found in the levels of silent inflammation and where that inflammation is located. If the silent inflammation is located in your muscle cells, the result is insulin resistance. Left untreated, this insulin resistance can easily develop into type 2 diabetes within 8-10 years. Once you develop type 2 diabetes, you might as well start taking years of potential life off your calendar. However, it has been shown that insulin resistance, which is the foundation of type 2 diabetes, can be reversed in a matter of days by the anti-inflammatory Zone Diet. But to treat type 2 diabetes effectively you have to use that anti-inflammatory diet on a lifetime basis.
A few questions some of you have asked:
What about caffeine?
Coffee is ok in moderation, but no milk or cream. I use a tiny bit (that is all you need to slightly sweeten your coffee) of Nu Stevia - no carbs or calories, which is available at Whole Foods. I drink coffee every morning (a few cups) and a cup some days in the late afternoon.
ETA: dairy products are acceptable on the Zone, just in moderation. I just choose not to add milk or cream to my coffee.
As for diet coke and other diet sodas - I gave them up completely. I use to drink diet coke once in a while and drank a lot of the diet green teas (lipton), but have quit both. The sugar (even though it may be fat free/calorie free) still effects my insulin levels, so none for me. Not hard at all to give up. I drink water all day long now (use to hate this!), well over a gallon a day.
What about alcohol?
I am not a big drinker, but do like my fine red wines;). I really don't drink much at home, unless we are entertaining or something special is going on, but I do like a glass or 2 of wine when we dine out, which is usually 2 nights a week. Since alcohol is a carb (turns into one), you have to count is as one. The zone program certainly allows it (in moderation), but they say (as with any carbs), to always eat protein with it.
BTW, vodka has no carbs, so a vodka and diet tonic is a good choice ;) or, as some of my friends have tried, vodka and crystal light pomegranate (I have also tried it and it is quite refreshing!).
What about dairy products?
I didn't eat any dairy except for a bit of fat free cheese (laughing cow). I'm not a big dairy eater anyway, but I do like cheese. You are allowed fat free cottage cheese or 2% (I think) cottage cheese (I don't like cc), as well as fat free cheeses and low fat, again I think, 2%. These all counted as a protein. With the Zone though, more is allowed (again, in moderation), but I haven't checked on this yet (still in the learning phase and will be completely transitioning over next week). I believe feta cheese is a good choice for salads.
What about eating out?
This has not been as issue at all for me. We eat out often and even traveling, I had no problem. Of course, we have stayed away from any kind of restaurants where it may be hard to find the correct food - mexican, chinese, etc. I almost always order grilled fish (I am allergic to shell fish, so I only eat fish- fish), most often salmon, tuna or a white fish. I ask for it to be grilled with a little olive oil and order a vegetable(steamed or grilled), usually asparagus or broccoli. Many times, I''ll ask (or the waiter will offer) to double the vegetables since I am not having another side (potato, rice, etc). I also order salads often with grill fish added. I tell the waiter exactly what I want on the salad or what I want left off and use oil and red wine vinegar for my dressing. I also carry these little Kraft salad dressing packets in my purse (this was great while in NY for my salad lunches). Although, I haven't been able to buy them at Publix the past few weeks and I can't find them on line, even on the Kraft website. Also, when I do order dessert, I ask for fresh berries.
dining out guide
More about The Zone ...
What’s the theory?
The Zone Diet works on the theory that excess insulin, a hormone that helps control our blood sugar levels, makes us fat and keeps us fat. By closely regulating our blood sugar levels and therefore keeping our levels of insulin in a tight ‘zone’, the body burns fat more efficiently so that we lose weight.
To control blood sugar levels and consequently insulin levels, you need to get the perfect balance of carbohydrates, proteins and fats in every meal. Achieving this perfect balance effectively means following a low-carbohydrate, high-protein diet that includes moderate amounts of fat.
The Zone also encouragesyou to cut out a lot of the ‘junk’ or low-nutrient carbs in your diet such as crisps, cakes, biscuits and chocolate. Eating fewer fatty foods – and swapping foods that are high in saturates for those containing monounsaturates – is sensible, heart-healthy advice, too.
Zone Diet Info
Dr. Sears
The Zone
Please feel free to ask any more questions, I'm more than happy to help!
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