The basics of the Crossfit London approach to a healthy diet is the Zone. We base all our initial education on the Zone as it appears in the Crossfit Journal No 21.
Download your free copy . You will need to know it really well to get the most out of the Zone Foundation Classes ( thee are lots of tests, with burpee penalties!)
The trick of mastering the Zone, and to getting all its benefits ( weight loss, nutritional understanding, enhanced performance), is being really, really simple. The almost unbearable temptation is to attempt to change it. I’ve seen beginners , from day 1, combine the Zone with intermittent fasting, cheat days , reducing the carb content blah, blah.
The aim of the Crossfit London zone session is to get you do a months worth of the basic zone: as its written in the journal .
So when reading issue 21 what do you need to “get” ?
What are the principle messages?
1) the zone has broken down all the types of food into 3 types.
Carbohydrates, protein and fat. ( if you are stupid you may need to repeat these slowly to your self).
2) Every time you eat, or consume calories ( drink stuff) , your meal must have all three types of food in it . You dont have to scoop all 3 types into your mouth at the same time, but at the same sitting ( they can be spread over a starter, a main course and a”pudding” ( gosh you can tell Im over 50!). The most basic example is this.
If you are inspired by old sayings and you decide that “an apple a day keeps the doctor away” thats probably a good plan (better than chocolate bar). However, , if all you do, at that snack , is to eat an apple , you are not Zoning! A proper snack, would be ( for example) an Egg for the protein, the apple ( which is carb), and some nuts for the fat.
3) Finally, you need to balance the proportions of these 3 types of food. You must eat in a strict ratio of protein to carb to fat.
How the hell do you do that?
This is the same problem that all economies have. How do you make a medium of exchange that puts a value on different things. If you go to market with a goat, is that worth 1,2 or 3 chickens. If you sold a chicken and you got a DVD in exchange, is that a fair trade??
Advanced economies use currency: The Zone uses “Blocks”
So, how do you match up protein with carbs and Fat: All foods are different. The carb content in bread is not the same as in an apple: the fat content of meat varies as the wind blows.
Enter the BLOCK.
Rather than say, put some protein and some carb and some fat on your plate, we say put , 1 block of protein, 1 block of carb and one block of fat on your plate.
How much of a certain type of food goes to make up a block is done for you. Issue 21 has columns with types of foods, and the amount of each you need to use to make a block (see below).
To really understand that, you measure and practise ( and we will show you how in the foundations class).
But to give you a more practical example, from our apple snack that I mentioned before: a one block snack would be 1 egg, half an apple and 3 almonds
4) So you need to be able to use “cups” and a scale. ( we will show you how)
5) finally you need to understand how many blocks you need. Once again, Crossfit simplified this into this chart
At the end of the zone foundations class, you will have practised and drilled these concepts ( in a fun lively environmnet: which will include finger painting crayoning and picture you can take home to your mum to put on the fridge).
Then its 4 weeks of practise ( if you want to).
After this there will be other sessions where we will discuss in (boring) detail food quality, paleo, intermittent fasting, high/low protein, blood types but for now, you need the basics.
The obvious question. Is this diet good for you. It could be a wacky fade diet. it could be ok for some, but not ok for you as an individual ( you may have an illness that means you need to eat in a certain way). Every diet observation we give you is based on the assumption that you will take the information and get your doctors input into it, and use the internet and other research methods to understand how your body uses food.
Good Crossfitters take responsibility for what they eat. You too need to take responsibility for what you put in your mouth.
See you at a Zone Foundation class, I’ll be presenting along with the phenomenal Kate . I’ve got all the flashy qualifications: Kate learned her business in the trenches.
See comments below for dates of the next session ( once a month…ish)