Fat Chart

[Anne-Marie]

FAT - (3 grams per Zone block)

Almonds 6
Slivered almonds 1 tablespoon
(1/3 cup or 30 grams) 16 grams

Almond butter 2/3 tsp.

Avocado 1 tablespoon
1/4 avocado 7.5 grams
1/2 avocado 15 grams

Canola oil 2/3 tsp.

Cashews 6
(Dry, roasted)
(1/3 cup or 30 grams) 13 grams

Flaxseed, ground 1 tbsp.

Macadamia nuts 2

Olive oil 2/3 tsp.

Pecans 3 halves or 1 1/2
(1/3 cup or 30 grams) 20 grams

Peanuts 12
(Blanched)
(1/3 cup or 30 grams) 14 grams

Peanut butter (natural) 1 tsp.

Pistachio nuts
(1/3 cup or 30 grams) 18 grams

Walnuts
(1/3 cup or 30 grams) 19 grams

[Gareau]

I notice for almonds you say 6 = 1 fat block (I have been using 3 only)

Also I notice you don't have olives on this list. I use black olives as my fat often (3 = 1 F)

Am I correct ?

Pat

[Graeme]

Hi Pat,
The most missunderstood zone concept is the difference between a full fat block ( 3g) and the added fat that you use when you have a low fat source of protein (1.5g)

So if you have eaten say 1 block of lean chicken you could eat 3 almonds which contains about 1.5g fat and your total fat consumed would be about 3g which is 1 full fat block.

if however you had 1 block of egg whites these contain no fat so you would need 6 almonds to give you the required 3g of fat that are necessary for a block.

Re black olives, these have a big size difference so you are better going by the label rather than assumeing all are equal. however 3 medium olives will be about the added fat of a block and 6 will be about a full block

hope this clarifies this for you

I notice for almonds you say 6 = 1 fat block (I have been using 3 only)

Also I notice you don't have olives on this list. I use black olives as my fat often (3 = 1 F)

Am I correct ?

Pat

[Gareau]

Thank you Graeme,

That clears things up a little. I am new at The Zone (about 6 wks). I have lost 8 lbs but at times still feel very hungry. I guess with time and practice, I will get to The Zone and not feel hungry. I have divided my meals into 5 small meals of 2 blocks & 1 extra snack block to make 11. This eliminates the hunger but is not practical unless you stay home alot .

Thank you for your answer.

Pat

PS: It sounds like New Zealand is a beautiful part of the world (haven't been there yet). I live in the Pacific North West, Vancouver Island Bristish Columbia and it is ocean and mountains and very mild weather. Its my little part of Paradise.

[Graeme]

Hi Pat,
Your results so far are very impressive and I am sure you are very pleased.

You should not be hungry in the zone and the solution you have found is excelent. I think the feeling of hunger is often missunderstood. We get used to eating until full but in zone that never happens. In zone you could always eat some more but you get more before you are feeling starved. That you are "ready to eat" before your next meal is normal. Hunger IMO is the point at which you must eat something.

So what type of hunger were you experiencing ?

Vancouver Island looks a lovely place, tho I have not personally visted. Still Google earth is a wonderful way to see what a place is like.. NZ is very nice but of course I am very biast.

Thank you Graeme,

That clears things up a little. I am new at The Zone (about 6 wks). I have lost 8 lbs but at times still feel very hungry. I guess with time and practice, I will get to The Zone and not feel hungry. I have divided my meals into 5 small meals of 2 blocks & 1 extra snack block to make 11. This eliminates the hunger but is not practical unless you stay home alot .

Thank you for your answer.

Pat

PS: It sounds like New Zealand is a beautiful part of the world (haven't been there yet). I live in the Pacific North West, Vancouver Island Bristish Columbia and it is ocean and mountains and very mild weather. Its my little part of Paradise.

[Gareau]

Hi Graeme,

When eating 3 meals & 2 snacks a day I usually get very hungry in the afternoon around 3:00 pm , but now that I have changed to 5 small meals
I don't seem to have that hunger. The only hard part is trying to have a decent small meal at odd times in the afternoon and trying not to grab something easy like a piece of cheese some fruit & some nuts instead of some vegetables for my carbs & a piece of chicken or fish. I will have to get used to cooking vegies & chicken for the whole day & then dividing it into small meals. Eventually I will get into the routine without difficulty.

Pat