The zone diet is rich in protein and low in carbohydrates. It is based on the idea that if people consume a balanced balance of carbohydrates, protein and fat at every meal and snack, a hormonal balance will occur. This regulates insulin levels and results in weight loss and health benefits.
The zone diet was developed by Barry Sears. He began working on this diet in the 1970s. After his father died of a heart attack at the age of 53, Sears began studying the role of oil in the development of cardiovascular disease. In 1995.
Although the Zone Diet is designed to promote fat loss and weight loss, the developer said, the diet provides significant health benefits. This diet is very structured. The Zone Diet participants were instructed to include 40% carbohydrates, 30% protein, and 30% fat at each meal and snack.
This cereal produces the right balance between protein and carbohydrates. Protein and carbohydrates at .75, according to Sers, allow the body to function properly. He mentions this best practice “in the zone”. Being in the zone increases energy, slows the signs of aging, helps prevent certain chronic diseases, and allows the body to function at higher levels of mind and body.
Zone diets are less important for people who are overweight than for those who are overweight. The goal is for men to have 15% body fat and for women only 22%. The amount of food a zone diet eats depends on that person’s protein needs. Protein requirements are calculated based on height, weight, waist and waist measurements, and activity level. The amount of carbohydrates and fats allowed in the diet is derived from the calculation of protein needs.
The result is a daily intake of 1,100-1,700 calories per day. Dietitians observe this low calorie diet. To facilitate meal planning, the protein, carbohydrate and fat components are divided into food blocks by zones. Instead of ingesting a few calories, the diet consumes as many zones as necessary.
On the Zone diet, foods are divided as ‘‘good’’ or ‘‘bad.’’
Below is the example of good food –
_ Proteins: Lean chicken, turkey and other poultry, seafood, egg whites, and low-fat dairy products.
_ Carbohydrates: Fruits, Starburst Vegetables, Oats, Barley, Small Grains
_ Fat: A small amount of canola and olive oil.
Some “bad” foods include:
_ Red meat and organ meats such as liver
_ Egg yolks
Fruits and vegetables: carrots, corn, raisins, bananas, papaya, mango, many fruit juices, and many fruits
_ Bread, cereals, rice, bags, baked goods
_ Whole milk dairy products
_ Red meat or fatty meats
_ Coffee rich in caffeine
_ Diet soft drinks
Getting protein requires accurate measurement and calculation of carbohydrates from fat, at least for the first time, and can be confusing.
Participants in the area also received instructions from:
_ Eat three meals a day and two meals a day, all of which provide a 40:30:30 carbohydrate diet in protein and fat.
_ Eat the first meal of the day an hour after getting up.
_ Never leave more than five hours without eating.
_ Drink more than 8 cups (64 ounces or 2 liters) of water every day.
_ Get some exercise every day.
_ Meditate daily.
How It Works
The science behind zone diet can be very complex and scary for someone who is not trained in biochemistry or food. The explanation for why zone diets work is based on the interactions of food, insulin and glucocorticoids, and hormone-like substances .
Here is a simple explanation.
When people eat, their blood glucose (sugar) levels rise. How much it increases depends on the foods you eat. “Good” foods with a low glycemic index (below 50) raise blood sugar quickly with high “bad” foods (above 65). As blood glucose levels rise, cells in the pancreas release the hormone insulin.
This allows the cells to convert to glucose and glycogen, which are stored in the muscles and facilitate the accumulation of fat in the fat cells. When blood glucose levels drop, several cells in the pancreas release the hormone glucagon.
Glucagon signals the release of glycogen, which is converted to glucose and burned by liver cells and muscles. If glucose levels continue to rise, fat will also be burned. According to Cars, the pancreas, which has an especially high glycemic index (eg, bread, cereals, sweets), releases a lot of insulin, which in turn causes the body to store more glycogen.
Proteins, on the other hand, stimulate the body to release glucose and burn stored glycogen, so the body uses more calories. Cyrus reports that another group of hormonal compounds called eosinophils enter the food-insulin-glucose-glycogen balance.
Ecosinoids are hormone-like substances that affect the immune system, the nervous system, and the cardiovascular system. The “good” ecosinoids help reduce the age of blood cells by reducing inflammation in the walls of blood vessels. This keeps blood vessels open and prevents mental illness and heart attacks. The “bad” ecosinoids do the opposite.
What are the benefits of zone diet?
According to Barry Seers, a zone nutritionist, he asks the following questions about zone diet.
_ Weight loss of 1 to 1.5 pounds (0.6 to 0.7 kg) per week.
_ Permanent weight loss
_ Improved physical and mental performance.
_ Prevention of chronic cardiovascular diseases
_ Enhanced function of the immune system
_ Decrease in the signs of aging and increase longevity.
_ No need to count calories (count zone food blocks instead)
Many of these benefits are debated by nutritionists and nutrition scientists (see below). It can also be very difficult to stay in the area when eating out. A perfectly balanced zone diet of food and snacks will cost about $ 37 a day in 2007.
People with reduced protein levels should discuss this diet with their doctor.
Reducing the amount of grains you eat, especially whole grains, keeps you from getting enough fiber. Dietary fiber plays an important role in maintaining bowel function. Too little fiber can cause constipation.
What are the risks of the Zone Diet?
While cereals indicate that pregnant and lactating women increase their intake by approximately 25%, this diet does not meet the caloric and nutritional needs of infants, pregnant women, or lactating women.
Ceres also advises people on the zone diet to take dietary supplements. He specifically mentioned calcium and omega-3 fatty acid supplements. Other supplements may be necessary.
WHAT RESEARCH’S SAYS –
The core of the Zone diet is that everything a person eats should be 40% carbohydrate, 30% protein, and 30% fat. The 30% fat is in line with the recommendations of many nutritionists and nutritionists, and emphasizes the use of versatile olive oil and canola oil, which are considered good for the body.
However, 30% protein is considered high by many nutritionists and 40% carbohydrate is low. The federal health guidelines, the 2005 Dietary Guidelines for Americans, recommend eating foods that are 55% carbohydrates, 15% protein, and no more than 30%.
These guidelines recommend the use of whole grains, which are very limited in the zone diet. In a 2003 zoning review published in the Journal of the American College of Nutrition, the author strongly urges weight to focus on hormonal control.
He maintains that while it is well documented that carbohydrates stimulate insulin production and that proteins stimulate glucose production, this occurs only when individual ingredients are ingested. In a mixed diet that includes proteins, carbohydrates and fats as a zone diet, the situation is more complex and the hormonal response is simpler. In the same article, the author maintains that he focuses on the role of eosinoids in dietary regulation.
The question of whether zone diets allow people to exercise is rejected by several studies by sports researchers, who believe that restricting carbohydrates can harm athletic performance, especially endurance athletes.
Researchers at Tuft-New England Medical Center in Boston have identified one of the four most popular foods to help them lose weight: Atskin, Dean Ornish, Weight Loss, and Zone Diet.
Regardless of the initial weight gain, after one year the losses were only 5% in all programs, which means that not all of these foods are equally effective in helping many people lose weight. These results show that published in 2005 by the American Medical Association. In general, nutritionists and nutritionists believe that any benefit of a zone diet comes from the reduction of calories and subsequent weight loss.
They believe that the same complex effect can be achieved with little fat and the same effect as fruits, vegetables and whole grains. In addition, people who follow the zone diet get enough B vitamins without supplements (they are abundant in grains).
Before starting Zone Diet please discuss with your doctor –
QUESTIONS TO ASK YOUR DOCTOR
_ Do I have a special diet that this food cannot meet?
_ Should I take dietary supplements while on this diet? If so, which ones?
_ Is it safe to follow this diet for a long time?
_ Can all the members of my family follow this diet?
_ Is there a small complex or inexpensive food that meets my needs?
_ Is the percentage of goals for this fat group real for me?
CAN YOU DRINK COFFEE IN THE ZONE DIET?
If you are drinking caffeinated beverages, we recommend that you drink more than 1 cup of coffee or two cups of tea a day, especially polyphenols like green tea.