Diet Basics

Your diet is what you eat.  Don't think of this as going on "a diet".  To me, "a diet" means you deprive yourself for a time and then when you can't stand it anymore you go back te eating worse than you did before.  Don't go on "a diet" just change your diet to be more zoned.  If you can get 70-80% of the way, you're there. 

Here's the best resource to get started:  http://www.zonediet.com/tools/zone-classic.  Print out the block guide at http://www.zonediet.com/portals/0/resources/food_block_guide.pdf.

Start with the easies meals to control.  Pick things you already like to eat and figure out how to zone the quantities or make substitutions to make it zoned. 

Start with Breakfast.  For my protein I have 2 scrambled egg whites (1 block) with salt and pepper or italian seasoning, and a turkey or low fat pork sausage patty (14 g protein, 2 blocks). For Carbs I have 1/2 cup gluten free whole rolled oats with salt,  stevia powder and cinnamon, OR a slice of GF bread with all fruit jam.  I limit my total zcarbs (grams Carbs less grams fiber) to 27 g.  I add almonds to my oatmeal, cook the eggs with olive oil, or put olive oil on the bread instead of butter.  Butter works too, but it is a class B fat and less desirable because of the saturated fat.  DO NOT use margerine with vegetable oils like corn, soy, safflower, or sunflower!   You'll know if you zoned it right if you are allert, have energy, and are not hungry for 3-6 hours after you eat.  If you get hungry and sleepy or your brain is foggy, 1-2 hours after you eat then you had too many carbs.  If you get hungry too soon, then you did not have enough carbs or good fat.  Adjust the next day until you find the right balance for your body.

Men-  You need 4 blocks of protein or 28 grams:  8 egg whites, 2 low fat sausage patties, or 4 oz. other lean meat or low fat cheese or a mixture.  Combine with some good fat: almonds, olive oil, an avacado slice.  Add 4 blocks of carbs or 36 zcarbs (grams Carbs less grams fiber).  For Paul that's 1/3 Cup whole rolled oats with 3/4 Cup rasberries.  Dr. Sears makes an omlet with the eggs and vegetables left over from the night before.

Next change the next easiest meal to control: 
For lunch, Paul has a green salad (<1 block carb)  with 4 oz grilled chicken breast (4 points of protein, 28 g) 1 cup carrots (1 block carb) 2 tomatoes (1 block carb) with olive oil and vinegar dressing (adds a little carb).  I get the HEB fully cooked frozen chicken breast fajitas that he keeps at work.  You can use bottled dressings made with good oils. 

Dressings: My favorite bottled dressing is LUCINI Tuscan Balsamic and Extra Virgin, Paul's is Kraft Dressing mad with extra virgin olive oil, Italian Vinaigrette.  Canola is a class B oil (ok but not the best).  High Oleic Safflower Oil is a class A oil (Good, like olive oil)

For lunch, I have a salad with 3 oz of protein (chicken or turkey or tuna) an apple (2 blocks)  (I don't like raw tomatoes) and carrots (<1 block, <1 Cup).

For Dinner, use the eye hand method with lots low glycemic vegetables.  Pick your favorite vegetables and keep them in the freezer:  green beans, broccoli, zucchini and yellow squash, onions, peppers, asparagus.  I can't eat enough low glycemic vegetables at one setting, so I usually have some beans (black, pinto, garbanzo, cannellini) or a piece of fruit or some berries.

Hope that helps get you started.