There’s never a lot of talk about what you should and shouldn’t drink when you’re on the Zone diet plan. Sure, it’s a given that you should always try to consume water. But what about your other options?
Alcohol – Sorry guys, but the bad news is that alcoholic drinks are high-glycemic, high-sugared carbohydrates. Alcohol is derived from grains or fruits, and increases insulin levels, which sabotages your weight loss efforts. If it helps, think of a 4 oz glass of wine, a bottle of beer, or 1½ oz of liquor as one Zone block. That means that if you’re a male, and usually consume 4 blocks of carbohydrates (36-40 grams) at a meal, you would need to eat one block less of carbohydrates in order to have that drink at that meal. Make sense? Basically, if you don’t drink, don’t start now. If you do, always drink in moderation!
Coffee – Coffee contains caffeine and caffeine is a stimulant. This is why we like it, right? However, because caffeine is a stimulant, it causes insulin resistance. If you must drink coffee, it is best to opt for water-processed decaffeinated coffee. And remember, if you add milk or half-and-half to your coffee, you are adding a few extra carbohydrates to your daily intake!
Soda – I’m sure I don’t need to tell you that regular soda is chock full of sugar, sugar, sugar! It’s obvious why you shouldn’t drink it. Sugar = calories, resulting in insulin spikes and unwanted weight gain. However, there are now all kinds of diet sodas out there that contain artificial sweeteners and boast that they only have one calorie. What they don’t tell you is that those artificial sweeteners stimulate carbohydrate cravings, which sabotage your program. Remember, the Zone is not about calories; it’s about the hormonal response to food! Aspartame has been linked to headaches, dizziness, anxiety and depression. Diet soda contains artificial sweeteners along with high levels of phosphorous, which interferes with calcium absorption. Calcium depletion has been associated with osteoporosis/bone loss. We need strong bones to lift all those heavy CrossFit weights! Long story short, it is best to cut out the soda.
Juice – Juice is a great way to get your daily quota of fruits and vegetables, right? WRONG. Don’t be fooled! Juices are loaded with sugar and should be avoided. If you just can’t kick the juice habit, try to wean yourself off of it slowly. Try adding a bit of sparkling or still water and slowly changing the ratio to more water than juice. This will help retrain your taste buds until you’ve readjusted to drinking only water.
So what the heck can you drink?! Ideally, water should always be your main beverage of choice. Try your best to drink at least 8 -8 oz glasses of water daily. The Zone diet is all about burning fat. What you may not know is that burning fat is a very dehydrating process, which is why constipation is often a complaint when starting the program. Drinking lots of water is important!
If you must drink other liquids, just be sure to account for their carbohydrate content in your daily eating plan. And above all else, exercise moderation!
Today’s Workout
Buy-In – One arm dumbbell snatch technique
5 reps (R), 5 reps (L) x 3, increasing weight each set
WOD – “Compulsive CrossFit Disorder”
Elite –
- 100 feet walking lunges
- 21 ring dips
- 21 knees to elbows
- 100 feet walking lunges
- 15 ring dips
- 15 knees to elbows
- 100 feet walking lunges
- 9 ring dips
- 9 knees to elbows
Zone 3 – modify to assisted ring dips
Zone 2 – modify to jumping ring dips x 2
Zone 1 – modify to jumping ring dips and double crunch
Cash-Out – 5 minutes of running, practicing POSE running technique
so for my snack, i can have a glass of wine, some chicken wings and some nuts?
Yes you can Brigit, as long as it’s a small glass of wine, and the chicken wings aren’t completely saturated in fattening, carb-loaded sauce. Hurray!
d-please don’t look at my food journal tomorrow
That was Shannon actually! She forgot to change my log in. But I agree 🙂 Brigit are you bringing in your food journal tomorrow? How is your back?
Great post Bones, not many people really thing about the carb load from the beverages they drink. All I drink is water and tea occasionally.
And Tabata shots right Deanna? or was it Tabata sipping cocktails?
well i am getting better with breakfast, that is what you asked of me, right? i only occasionally have wine with breakfast!
back is feeling better but i didn’t think i should start with the weight workout from yesterday. todays looks fun!
Brian – Jer did Tabata jager and rootbeer sipping 😉
b – let’s see your breakfast journal soon 🙂
You know you can always come in and just use pvc pipe.
Yes, Brigit, that was me posting about the wine and wings. At the CrossFit seminar, one of the head coaches admitted that he still LOVES to drink his beer, so he finds a way to schedule it in according to his food log. By hook or by crook, he says!
I was not happy to learn about the Zone’s opinion of caffeine, nor was I pleased about the artificial sweetener bit, since that’s what I cheat and put in my coffee sometimes… The chemicals, I KNOW! But, a girl’s gotta have SOMETHING…
Good post, I’ve always like drinking water thankfully. I’ve been trying to stop drinking coffee though but haven’t been successful, going to try harder. Confession time, I’m having an Americano right now…
The WOD looks pretty sweet.
This WOD actually got outside thanks to the lunges and on such a beautiful day! The dips are tough… even the assisted.
Even though I’m a pretty strict zoner I still refuse to give up my daily americano, my one happy vice haha….oh and after a 2 week “zone holiday” I’m back on tomorrow. After the surgery I was camped out at the parents house, needless to say not a very zone friendly atmosphere haha will let you know how getting back on the horse goes…
I’m with Teej and Bonnie on the Americano. That’s a habit I relish! It’s part of “Shannon’s Happy Time”. 🙂
Tom did we mention that we miss you! Are you hobbling around yet?
Hey Teej, great to see you’re posting again…..I have managed to go from 4 coffees a day a year ago to one every second day now…..lots and lots of water….but i have 3 vices…..Guiness, Scotch, and Goose….but usually not all at the same time…..:)
haha aw thanks guys! yup I’m off the crutches now but still pretty sore and have very little range of motion…will be back at the box soon for some upper body stuff 🙁 but want to check into my physio first just to make sure there’s no major issues…see y’all soon! Mehul…funny how we have the same vices….and don’t lie i’ve seen you do all three at the same time haha
i don’t feel so bad. wine is my vice, i don’t drink the americanos but then again, i don’t stop at one!
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