Hi All. I'm new to CrossFit (6 weeks in - 4x a week) and Paleo (3 months in). I've been finding that even though I'm feeling better and improving my muscle mass, I'm not seeing fat loss results. I'm looking to incorportate the zone diet with Paleo. Does anyone have any meal plan templates or recipes that've used and have liked? Any suggestions for a small to medium girl (2-3 block plan).
Thanks in advance!
BTW, you can implement the Perfect Health Diet (paleo) as what amounts to Zone. Especially since, although most people skip this part, Zone is only 40-30-30 if you calorie restrict. You are supposed to add extra fat for any calories above the minimum. If you use the Zone's protein and carb recommendations and to the rest as fat, you become very close to PHD. It's a great book, with mealplans etc. All you need to do is balance every meal and, voila!, Zone. Except it's a healthy Zone!
This PDF from Crossfit HQ lists a lot of sample meal plans and breaks down what is a block. I recommend printing it and keeping it on your fridge when making meals.
I'm also a small female (10 blocks a day). Some sample meals* I like a lot are: 2 eggs cooked in 1 cup salsa with avocado (2 blocks) 3.5 oz ground meat with 2 cups shredded cabbage and 1 cup tomato sauce and some nuts (3 blocks) 2 oz chicken breast brushed with tahini and 1.5 cups brussels sprouts roasted (2 blocks)
Once you start with Zone, you'll quickly realize the Paleo foods are so much more satisfying because you get to have a real portion!
*I did not list the amounts for the fat portion because I don't know if you're eating normal Zone portion, double fat or triple fat.
I zoned for 10+ years and lost 100 pounds fast. However, the paleo plan is much more satisfying. I would say make all cuts of meat, not just lowfat chicken/fish with drizzled olive oil. Fattier cuts of meat don't then require the extra fat blocks.....any zone recipe with fattier meat, and less fruit carbs. Good luck. IMHO they are both valid eating systems.
Morgan - I've started playing with paleo zone as well. I'm doing 5 two-block meals a day, followed by a 1 block snack at night if I'm hungry. I'm posting some of my recipes and plans on my blog:
Hi Morgan, If you follow a strict Paleo plan then results will follow. When I started to switch to Paleo (Paleo plan recommended by Tim http://timreviews.com/paleo-recipe ) I continued running and aerobics as I did before - After maybe 2 weeks I didn't just experience an increase in endurance but also got many compliments for my flat belly (well, mainly from my husband:) ) Eloise
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