The Zone Diet – There are many types of diets that you can apply to lose weight so that it remains ideal. One type of diet that can be applied and is effective in making the body thinner is The Zone Diet. This method cannot promise fast weight loss, but it is sure to be slow with the amount of content being removed from the body fat. To find out more about this type of diet, read the review here!
What Is?
The Zone Diet is a weight loss method that is carried out by applying the ratio of food consumed, which is 40 percent carbohydrates, 30 percent protein, and 30 percent fat. For the diet to be successful, the carbohydrates consumed must have a low glycemic index. This can make the body release sugar slowly into the blood so that the feeling of fullness lasts longer. The protein consumed should be low in fat and mostly monounsaturated fat.
This method may not provide fast results, especially when initially applied. Even so, the thing that can be ascertained is that the weight loss that occurs cuts fat in the body, not muscle or fluids. When this method has been applied for some time, you can feel the changes for the better, and your weight will also appear to decrease.
The Zone Diet was discovered by Dr. Barry Sears, an American biochemist, in his 1995 book “The Zone.” The doctor was moved to find a powerful diet method to lose weight when his family experienced an early death from a heart attack. This forces him to look for ways to reduce the risks that could set off the disease.
The Zone Diet is claimed to reduce inflammation in the body. This inflammation is the reason a person can experience weight gain, making it easier to get sick and aging the body faster. It is believed that if one reduces inflammation problems in the body, fat reduction can occur effectively. This can slow aging and reduce the risk of chronic disease.
Method
Here are some methods that you can apply to make The Zone Diet successful:
1. The Eye-Hand Method
The eye-hand method is the easiest way to implement this type of diet. Hands are used to determine portion sizes, and five fingers are a reminder to eat five times a day and never go without food for more than five hours. Then, the eye is used to estimate the portion on the plate, which must be divided into three nutritional contents, namely:
- A third of lean protein is estimated to be the size and thickness of a palm.
- Two-thirds of the carbohydrates in the food consumed should have a low glycemic index.
- A little extra monounsaturated fat, such as olive oil and avocado.
2. Food Block Method
Food blocks can allow a person to self-regulate. The Zone Diet is applied by calculating the number of grams of protein, carbohydrates, and fat that can be consumed per day. How to determine it depends on weight, height, waist size, and hips.
The average man consumes 14 Zone blocks per day, while women need 11 blocks. Main meals, such as breakfast, lunch, and dinner, contain three to five zone blocks. Then, a snack contains a block. Each zone block consists of protein, fat, and carbohydrates, namely:
- The protein block contains 7 grams of protein.
- The carbohydrate block contains 9 grams of carbohydrates.
- The fat block is only 1.5 grams.
By implementing The Zone Diet, it is hoped that you can lose weight most safely. Even though the effect is not immediate. Do not choose a diet method that gives a quick effect, but erodes the muscles and the amount of fluid in the body. Make sure to apply the type of diet that maintains overall body health.
What can’t you eat
Nothing is strictly banned on the Zone Diet. However, because they encourage inflammation, some food choices are seen negatively.
- Bananas, grapes, raisins, dried fruits, and mangoes are examples of high-sugar fruits.
- High-sugar or starchy vegetables: Like peas, corn, carrots, and potatoes.
- Carbs that have been refined and processed include white-flour foods like bread, bagels, pasta, and noodles.
- Other processed foods: These include muffins and breakfast cereals.
- Added-sugar foods include candies, cakes, and cookies.
- Soft drinks: It is not advised to consume either sugar-sweetened or sugar-free beverages.
- Coffee and tea should be limited because water is the preferred beverage.
Sample Food Block Meal Plan for Men
Here is an example 14-food block meal plan for the typical male.
Scrambled eggs with turkey bacon, vegetables, and fruit for breakfast (4 food blocks).
- 2 eggs, scrambled
- 3 strips of turkey bacon
- 1 ounce of low-fat cheese
- 1 apple
- 3 1/2 cups (630 grams) of boiled spinach
- 1 cup (156 grams) mushrooms, boiled
- 1/4 cup (53 grams) onions, boiled
- 1 1/3 teaspoons (6.6 ml) olive oil
Grilled chicken and egg salad with fruit for lunch (4 food blocks).
- 3 ounces (84 grams) grilled chicken, skinless
- 1 hard-boiled egg
- Up to 2 heads of iceberg lettuce
- 1 cup (70 grams) of raw mushrooms
- 1 cup (104 grams) raw cucumber, sliced
- 1 red bell pepper, sliced
- 2 tablespoons avocado
- 1/2 teaspoon walnuts
- 1 teaspoon (5 ml) vinegar dressing
- 2 plums
Mid-afternoon Snack: 1 food block of fruit, almonds, and boiled egg.
- 1 hard-boiled egg
- 3 almonds
- 1/2 apple
Grilled fish, salad, and sweet potatoes for dinner (4 food blocks).
- 6 ounces (170 grams) of salmon, grilled
- 200 grams (one cup) of baked sweet potatoes
- Up to 1 head of iceberg lettuce
- 1/4 cup (37 grams) tomato, raw
- 1 cup (104 grams) raw cucumber, sliced
- 2 tablespoons avocado
- 2/3 teaspoon (3.3 ml) olive oil
1 food block of cottage cheese, almonds, and fruit for the pre-bedtime snack.
- 1/4 cup (56 grams) cottage cheese
- 6 peanuts
- 1/2 orange
Sample Food Block Meal Plan for Women
Here is an example 11-food block meal plan for the typical female.
Three food blocks for breakfast: scrambled eggs, turkey bacon, and fruit.
- 2 eggs, scrambled
- 3 strips of turkey bacon
- 1/2 apple
- 1 cup (156 grams) mushrooms, boiled
- 3 1/2 cups (630 grams) of spinach, cooked
- 1 teaspoon (5 ml) olive oil
Lunch: Grilled chicken and egg salad with fruit (3 food blocks).
- 2 ounces (57 grams) of grilled chicken, skinless
- 1 hard-boiled egg
- Up to 2 heads of iceberg lettuce
- 1 cup (70 grams) of raw mushrooms
- 1 cup (104 grams) raw cucumber, sliced
- 1 sliced red pepper
- 2 tablespoons avocado
- 1 teaspoon (5 ml) vinegar dressing
- 1 plum
Mid-afternoon Snack: 1 food block of fruit, almonds, and boiled egg.
- 1 hard-boiled egg
- 3 almonds
- 1/2 apple
Grilled salmon, salad, and sweet potatoes for dinner are three food groups.
- 4 oz (113 grams) salmon, grilled
- 2/3 cup (67 grams) of sweet potatoes, baked
- Up to 1 head of iceberg lettuce
- 1/4 cup (37 grams) raw tomato
- 1 cup (104 grams) raw cucumber, sliced
- 2 tablespoons avocado
- 1/3 teaspoon (3.3 ml) olive oil
1 food block of cottage cheese, almonds, and fruit for the pre-bedtime snack.
- 1/4 cup (56 grams) cottage cheese
- 6 peanuts
- 1/2 orange
Potential Benefits
Following the Zone, Diet has many benefits. The Zone Diet does not strictly limit any food options, in contrast to other diets. However, it does advise against undesirable choices such as processed foods and extra sugar.
For those who struggle with dietary restrictions, this may make the Zone Diet more tempting than other diets. The Zone Diet’s suggested food selections resemble those of the Mediterranean Diet quite a bit. The Mediterranean diet is one of the finest for your long-term health, according to the facts. Given that there are two ways to implement the diet, the Zone Diet also gives you flexibility.
Because it limits how many calories you consume each day, the Zone Food Block approach can also aid in weight loss. It is common knowledge that limiting your calorie intake facilitates weight loss.
Disadvantages
The Zone Diet has several drawbacks in addition to its many positives. First off, the Zone Diet makes a lot of compelling health claims that are supported by the diet’s underlying philosophy. However, there is not much proof that the hypothesis leads to the claimed outcomes.
For instance, the Zone Diet asserts that it enhances performance. A study on athletes who followed the diet, however, discovered that while they reduced weight, they also lost endurance and were worn out more quickly than other competitors.
Another claim made by the diet is that it can reduce inflammation brought on by diet to enter “the Zone.” According to the Zone Diet, your body would be in “the Zone” whenever your blood values reached their goals. Although some evidence suggests that changing your diet may improve your blood pressure, further studies are required before it can be said that doing so considerably lowers inflammatory responses in the body.
The Zone Diet’s 40% carb, 30% protein, and 30% fat ratio as the ideal ratio for fat loss and health benefits are likewise not well supported by the available research. In another study, the effects of a diet similar to the Zone’s ratio of 40% carbohydrates to 30% protein to 30% fat were contrasted with those of a 60% carbohydrates to 15% protein to 25% fat diet. People following a Zone-based ratio did lose more weight, according to the study. However, a larger protein consumption may be the cause of that discrepancy.
It’s interesting to note that the study also discovered no discernible variations between the two groups’ blood levels of sugar, fat, or cholesterol. This contradicts the Zone Diet’s promises, and it may indicate that the increased blood values shown in previous trials were brought on by taking omega-3 and polyphenol supplements rather than simply improving one’s diet.
Should you try?
Choose a diet that, in the end, best suits your way of life. If you want a diet that includes similar food selections to the Mediterranean Diet but gives you certain rules to follow, the Zone Diet might be perfect for you. However, it is advised to take the diet’s health promises with a grain of salt.
There is little data to conclude that the diet will lower your risk of chronic disease, slow down aging, increase physical performance, or make you think more quickly, even though the diet’s theory may be associated with superior health outcomes. The Zone Diet may help you get started and learn portion control if you wish to try to develop good eating habits.
Nevertheless, regardless of the diet’s name, the most important thing is to build your diet around whole, unprocessed foods in the long run.
