The Zone Diet
First off, let me start by saying I don't like the word "diet" because it implies something you are only going to do for a while with an end in sight. I want you to think long term. I prefer thinking about it as changing the way you live your life.
Paleo addresses the quality of food that you eat and the Zone is great to use along with Paleo to address the QUANTITY of what you eat. If you truly want to take your performance to the next level or address some issues you are having with weight loss, weight gain, etc. the Zone is the way to do it. Just like we record our workouts every day (or you should be) we need to be able to quantify our food so that when something isn't working we are able to make educated changes and track results.
The Zone diet addresses how to put together perfectly balance meals that promote maximum health, wellness AND performance and allow a direct measureable indicator. As a CrossFitter you should look at the Zone as HOW MUCH you eat.
Many of our athletes in the gym are trying to achieve maximum fat loss with preservation of the muscle. We also are searching for peak performance...i.e. faster WOD times, heavier lifts, and achievement, proficiency and mastering of the gymnastic movements. The Zone is a great way to help you with all of that. When "Zoning" your meals each time you each you are eating a balanced meal with 40% carbohydrates, 30% protein and 30% fat. The actual amounts of these macronutrients are adjusted by using "blocks" which are configured to each individual based on their size and lean body mass.
1) The first thing we need to do is determine how many blocks you need to be eating.
Here is a block calculator that can help you with this.
2) What is a block? A block is composed of 40% carbs, 30% protein and 30% fat. The bread down in grams is: 9 g of carbs = 1 block of carbs, 7g of protein = 1 block of protein, 1.5g = 1 block of fat.
3) Build meals from your blocks. You will pick protein, carbs and fat to build your meal.
This is a great resource which will help you put together meals.
So a 3 block meal will consist of 3 blocks of carbs, 3 blocks of protein and 3 blocks o fat.
Give it a try for a few weeks and see how it works for you.