Food Menu for the Zone Diet

Many of the food choices make The Zone Diet one of the healthiest diets similar to the Mediterranean Diet. Food choices according to food groups that can be eaten in the diet are as follows;

Proteins

• Lean beef, lamb, veal, and goat
• Skinless chicken and turkey breast
• Fish and shellfish
• Egg whites
• Low-fat cheese
• Low-fat milk and yogurt
• Avocado
• Peanuts, hazelnuts, cashews, almonds, or pistachios
• Peanut butter
• Oils like canola oil, sesame oil, peanut oil, and olive oil

Carbohydrate

• Fruits like strawberries, apples, oranges, plums
• Vegetables such as cucumbers, peppers, spinach, tomatoes, mushrooms, beans
• Cereals such as oatmeal and barley

Polyphenols

It is a kind of antioxidant. Antioxidants help the body neutralize free radicals. Free radicals are generated from the body’s natural processes and external factors such as unhealthy diet and smoking.

These compounds can lead to oxidative stress when they build up. This can trigger inflammation and cell damage which can increase the risk of disease, including some types of cancer. Antioxidants can be found naturally in fruits and vegetables.

Omega3 Fatty Acids

Studies show that omega-3 oils can help reduce or treat inflammation. Fatty fish like sardines are a good source of omega-3 fats. The Diet Zone recommends taking a polyphenol antioxidant supplement and a fish oil supplement daily.

What Foods to Avoid on this Diet?

Diet Zone nothing is off-limits. However, because they create inflammation, some food choices are viewed negatively.

• Fruit with high sugar content Such as bananas, grapes, raisins, dried fruits, and mangoes.
• Vegetables high in sugar or starch Such as peas, corn, carrots, and potatoes.
• Refined and refined carbohydrates Bread, pasta, noodles, and other flour products.
• Other processed foods Include breakfast cereal and muffins.
• Foods with added sugar Such as sweets, cakes, and biscuits.
• Soft drinks Sweet and unsweetened drinks are not recommended.
• Coffee and tea Drink to a minimum, because plain water is a more profitable drink.

Sample Diet Plan with Zone Food Blocks for Men

Here’s an example diet plan for the average man with 14 food blocks.

Breakfast (4 food blocks):

• 2 eggs, boiled
• 3 pieces of turkey
• 30 grams of low-fat cheese
• 1 apple
• 3630 grams of spinach, cooked
• 1 cup (156 grams) of mushrooms, boiled
• 1/4 cup (53 grams) of onions, blanched
• 16.6 ml of olive oil

Lunch (4 food blocks):

• 85 grams of grilled chicken, without skin
• 1 boiled egg
• 2 heads of iceberg lettuce
• 1 cup (70 grams) of raw mushrooms
• 1 cup (100 grams) of raw cucumber, sliced
• 1 red chili, sliced
• 2 tablespoons of avocado
• 1/2 teaspoon walnuts
• 1 teaspoon (5 ml) vinegar
• 2 plums

Afternoon Snack (1 block of food):

• 1 boiled egg
• 3 almonds
• 1/2 apple

Dinner (4 food blocks):

• 170 grams of salmon, grilled
• 200 grams of sweet potato, cooked
• 1 head of iceberg lettuce
• 40 grams of tomatoes, raw
• 100 grams of raw cucumber, thinly sliced
• 2 tablespoons of avocado
• 2/3 teaspoon (3.3 ml) olive oil

Bedtime Snack (1 food block):

• 1/4 cup (56 grams) of cottage cheese
• 6 nuts
• 1/2 orange

Sample Diet Plan with Zone Food Blocks for Women

Here’s an example of a diet plan for the average woman, with 11 food blocks.

Breakfast (3 food blocks):

• 2 eggs, boiled
• 3 pieces of turkey
• 1/2 apple
• 1 cup (156 grams) of mushrooms, boiled
• 630 grams of spinach, cooked
• 1 teaspoon (5 ml) olive oil

Lunch (3 food blocks):

• 60 grams of grilled chicken, without skin
• 1 boiled egg
• 2 heads of iceberg lettuce
• 1 cup (70 grams) of raw mushrooms
• 1 cup (100 grams) of raw cucumber, sliced
• 1 piece of red chili
• 2 tablespoons of avocado
• 1 teaspoon (5 ml) vinegar
• 1 plum

Afternoon Snack (1 block of food)

• 1 boiled egg
• 3 almonds
• 1/2 apple

Dinner (3 food blocks)

• 110 grams of salmon, grilled
• 2/3 cup (67 grams) sweet potato, cooked
• 1 head of iceberg lettuce
• 1/4 cup (40 grams) of raw tomatoes
• 1 cup (100 grams) of raw cucumber, sliced
• 2 tablespoons of avocado
• 1/3 teaspoon (3.3 ml) olive oil

Bedtime Snack (1 food block):

• 1/4 cup (56 grams) of cottage cheese
• 6 nuts
• 1/2 orange

How does this Diet Lose Weight?

The goal of the Zone Diet is to optimize hormones so that the body can enter the state “Zone.” The body is tuned to control inflammation caused by diet.

Being in the “zone” has the following advantages:

• Get rid of extra body fat as fast as possible
• Slows down the rate of aging
• Better performance and faster thinking

Dr. Sears recommends testing three blood values to determine if you are in the “Zone.”

TG/HDL ratio

It is the ratio of “bad” fats known as triglycerides to “good” HDL cholesterol in the blood. A lower value means a healthier and better cholesterol balance.

Diet Zone Less than 1 indicates a good score, which is low. Heart disease risk is increased by a high TG/HHDL ratio. A healthcare expert should examine this value.

AA/EPA ratio

This is the body’s proportion of omega 6 to omega 3 lipids. Lower values mean you have more omega-3 fats in your blood, which are anti-inflammatory.

Diet Zone Suggest low score of 1.5-3. If that’s a high number for your AA/EPA ratio and depression, you may be at increased risk for obesity and other chronic diseases.

You can test the AA/EPA ratio on the Zone Diet website.

HbA1c – Glycated Hemoglobin-

Over three months, red blood cells had an average quantity of sugar attached to them. A low number indicates lower blood sugar levels.

Diet Zone Suggest value less than 5%. A higher HbA1c increases the risk of diabetes.
HbA1c should be tested by a healthcare professional.

Supplement Advice

The Zone Diet to maximize the health benefits of fish oil recommends using omega-3 supplements such as. It lessens the chance of developing “bad” LDL cholesterol and other chronic illnesses.

Diet Zone advises using supplements containing polyphenols, which are molecules with antioxidant characteristics that are found in plants.

Benefits

Unlike other diets, the Zone Diet doesn’t restrict food. However, it does run up against negative choices like added sugar and processed foods.

• The Zone Diet makes it more appealing to people struggling with food restrictions than other diets.
• Zone Diet The food choices recommended for people are very similar to the Mediterranean Diet. The Mediterranean diet is one of the best diets backed by long-term health evidence.
• Zone Diet It also provides flexibility as there are two different ways to follow a diet.

Downsides

Even though the Zone Diet has many benefits, it also has some drawbacks.

The Zone Diet claims to enhance performance. However, a study conducted on athletes after dieting found that despite losing weight, they lost their stamina and tired more quickly than the rest.

Reducing food inflammation to reach “Zone” levels is another claim of the diet. The Zone Diet claims that when target blood values are reached, the body will be at a “Zone” level.

Although some research suggests that diet can improve blood values, the researchers note that more research is needed before they can significantly reduce inflammation in the body.

Ayrıca, Diet ZoneThere is little evidence to support the proportion of 40% carbohydrates, 30% protein, and 30% fat as the optimal ratio for fat loss and health benefits.

Another study found 60% carbohydrates, 15% protein, and 25% fat, with the effect of a diet containing 40% carbohydrates, 30% protein, and 30% fat. Zone DietThe effects are compared.

The study found that more weight was lost at a zone-based rate. However, this difference may be due to higher protein intake.

Interestingly, the study also found no significant differences in sugar, fat, and cholesterol scores between the two groups.

It, Diet Zone and mean blood counts found in other studies may be due to supplementation with omega 3 and polyphenols rather than benefits from food alone.

Should You Try?

To lose weight, it’s best to choose a diet that best fits your lifestyle. If you want a diet with food choices similar to the Mediterranean Diet the Zone Diet may be ideal for you.

While the theory behind the diet is associated with better health outcomes, there is not enough evidence to support that diet will reduce chronic disease risk, slow aging, improve physical performance, or enable faster thinking.