Diet zone – menu, weight loss, table

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Why cant I lose weight  reasons why you cant

The nutritional field has been a popular way to lose weight for over 30 years.

One of the benefits of a zonal diet is that the foods you can eat are quite varied. This is because the plan involves breaking down your meals into protein, carbohydrates and fats.

This diet plan focuses on consuming a certain ratio of macronutrients to fight inflammation.

What is a food zone?

This diet was created by dr. Barry Sears, it is a diet high in protein, among others, such as the Atkins diet and the famous Ducan diet.

With this diet, it is important to stick to a strict ratio of 40% carbohydrates, 30% protein and 30% fat at each meal.

The idea of ​​the diet is that when people consume the right balance of food, they enter a “zone” to lose weight and maintain what has been achieved.

Studies show that it can also reduce inflammation, which can lead to weight gain and type 2 diabetes (1).

Dr. Sears believes that inflammation is the reason why people gain weight, get sick and age faster than expected.

People who are on a diet are convinced that when you reduce inflammation, you will lose fat as quickly as possible, slow down aging and reduce the risk of chronic diseases.

The diet of this area also promotes the consumption of low glycemic index (GI) carbohydrates. This means that they provide a slow release of blood sugar to keep you full for longer.

Thus, the right balance of these nutrients at each meal keeps your hormones under control while controlling hunger and fatigue for the next four to five hours.

How to follow the diet of the area?

There are two different methods you can use to track your diet area:

  1. hand-eye
  2. food block

For many people, the manual-eye method is easier to use when they start. They then switch to the block method as they become more confident.

Dead-eye method

The hand-eye method in the Zone diet simply means using your hands and eyes to determine if the amount of food on your plate corresponds to the required percentage of protein, fat, and carbohydrates.

The hand helps you determine the size of your portions with it, reminds you to eat five times a day and never run out of food for more than five hours.

Meanwhile, judge the parts on the plate with your eyes by dividing it into 3 parts.

  • protein should be one-third of your plate.
  • add a small amount of monounsaturated fat
  • fill the rest of the plate with a lot of low GI carbs

The “hand-eye” method, also known as “on the eye” and “palm-shaped” portion, is designed to be an easy way for beginners to follow a zonal diet.

Dietary block method

When they feel comfortable with the basics, many people switch to the diet block method. This is considered a more precise way to achieve the right balance.

Zone dietary blocks are used to measure and determine how much of these macronutrients you need to consume during the day. Each dietary block is made up of protein, carbohydrates and fats.

The goal is for the blocks to have the right ratio of protein, carbohydrates and fats at each meal.

Main meals such as breakfast, lunch and dinner contain three to five blocks in the area, while snacks always contain one block.

One block is:

  • Protein block: 7 grams of protein.
  • Carbohydrate block: 9 grams of carbohydrates.
  • Fat block: 1.5 grams of fat or 3 grams of fat if your protein source is vegetarian.

The number of blocks you need depends on various factors such as gender, activity levels and whether you want to lose weight.

The average woman eats 11 blocks every day, and the average man eats 14 blocks every day.

The diet includes some basic rules:

  • Eat food within 1 hour of waking up.
  • Start each meal with a low-fat protein, followed by foods that contain healthy carbohydrates and fats.
  • Eat small, frequent meals throughout the day, every 4-6 hours after a meal or 2-2.5 hours after snacks, whether you are hungry or not.
  • Eat lots of omega-3s and polyphenols as they have anti-inflammatory properties.
  • Drink at least eight glasses of 200 ml of water. per day.

What foods can you eat in the diet area?

The foods you can eat in the area’s diet are broken down into protein, carbohydrates and fats.

At each meal or snack, make sure 30% of your plate is lean protein. Another 30% of your plate should be monounsaturated fat. The other 40% of your plate should be low GI carbohydrates. This includes lots of colorful vegetables and little fruit.

Studies have shown that low GI diets can lead to improved control of glycemia, blood pressure and inflammation in people with controlled diabetes. (2)

The food choices are actually quite similar to the Mediterranean diet and water is the main drink on the plan.

Here is a list of good foods to include in the area’s diet:

Protein

  • Poultry – skinless chicken and turkey
  • Fish – salmon, cod, haddock, sea bass, shellfish, shrimp and more.
  • Lean meat – beef, pork, lamb, etc.
  • Tofu
  • Protein
  • Low fat dairy products – yogurt, cheese, milk and more.

Monounsaturated fats

  • Olive oil
  • Nuts – almonds, cashews, pecans, pistachios, hazelnuts and more.
  • avocado

Carbohydrates with low glycemic index

  • Vegetables – tomatoes, cucumbers, cauliflower, mushrooms, broccoli, string beans, spinach, cabbage, asparagus, eggplant, peppers and more.
  • Fruits – apples, pears, plums, oranges, strawberries, cherries, blueberries, grapefruits and more.

Diet The area is quite similar to the Mediterranean diet for weight loss, as you eat lots of vegetables, little fruit, little protein, small amounts of healthy fats and very few starchy grains. The biggest difference between the two is that the area’s diet includes very few grains and much more emphasis on starch-free vegetables.

It has an anti-inflammatory effect and regulates hormones, helps with weight loss and regulates blood sugar. Extra fiber from vegetables is rich in prebiotics and thus improves gut health. Additional antioxidants and polyphenols from vegetables also help reduce inflammation in the body.

For a complete list of permitted dietary foods in the zone (table), see here

What foods should you not eat in the diet zone?

Although no food is officially “banned” in this regard, it is nevertheless encouraged to avoid eating high-GI carbohydrates as well as those that are refined or processed.

Therefore, the following foods should be avoided whenever possible:

  • Fruits high in sugar – mangoes, cherries, grapes, pears, bananas, figs, raisins and more.
  • Vegetables with starch – potatoes, sweet potatoes, carrots, pumpkins, corn and more.
  • Sugar foods and beverages – cakes, pastries, carbonated beverages, fruit juices, etc.
  • Refined and processed carbohydrates – bread, pasta, cereals, white rice and more.
  • Caffeinated beverages – tea, coffee, etc.
  • alcohol

Diet Zone sample menu

As it has already become clear, the number of blocks determines several factors – gender, activity level and whether you want to lose weight.

Therefore, two nutrition plans are listed – for men and for women.

Diet Zone Menu for Men

14 food blocks:

Breakfast (4 blocks): Scrambled eggs with turkey bacon, vegetables and fruits.

  • 2 eggs, mixed
  • 3 slices of turkey bacon
  • 30 grams of low-fat cheese
  • 1 apple
  • 600 grams of spinach, cooked
  • 160 grams of boiled mushrooms
  • 50 grams of onions, boiled
  • 6-7 ml. olive oil

Lunch (4 blocks): Grilled chicken salad, egg and fruit.

  • 84 grams of grilled chicken, skinless
  • 1 hard boiled egg
  • iceberg lettuce
  • 1 red pepper, chopped
  • 2 tablespoons avocado
  • 1/2 teaspoon walnuts
  • 70 grams of raw mushrooms
  • 104 g raw cucumber, sliced
  • 5 ml of vinegar topping
  • 2 plums

Afternoon breakfast (1 block): boiled eggs, nuts and fruits.

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

Dinner (4 blocks): Grilled salmon, lettuce and sweet potatoes.

  • 170 grams of grilled salmon
  • 200 grams of sweet potatoes, baked
  • ice berg
  • 37 grams of tomatoes, raw
  • 104 g raw cucumber, sliced
  • 2 tablespoons avocado
  • 3.3 ml. olive oil

Bedtime food (1 block): cottage cheese, nuts and fruits.

  • 56 grams of cottage cheese
  • 6 peanuts
  • 1/2 orange

Diet Zone menu for women

11 food blocks:

Breakfast (3 blocks): Scrambled eggs with turkey bacon and fruit.

  • 2 eggs, mixed
  • 3 slices of turkey bacon
  • 1/2 apple
  • 156 grams of boiled mushrooms
  • 630 grams of spinach, cooked
  • 5 ml of olive oil

Lunch (3 blocks): Grilled chicken salad, egg and fruit.

  • 57 grams of grilled chicken, skinless
  • 1 hard boiled egg
  • iceberg lettuce
  • 70 grams of raw mushrooms
  • 104 g raw cucumber, sliced
  • 1 chopped red pepper
  • 2 tablespoons avocado
  • 5 ml. vinegar topping
  • 1 plum

Afternoon breakfast (1 block): boiled eggs, nuts and fruits.

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

Dinner (3 blocks): Grilled salmon, lettuce and sweet potatoes.

  • 113 grams of grilled salmon
  • 67 grams of sweet baked potatoes
  • ice berg
  • 37 grams of raw tomatoes
  • 104 g raw cucumber, sliced
  • 2 tablespoons avocado
  • 3.3 ml. olive oil

Bedtime food (1 block): cottage cheese, nuts and fruits.

  • 56 grams of cottage cheese
  • 6 peanuts
  • 1/2 orange

The sample diet menu for women is similar to that for men, but is instead of 14 11 dietary blocks.

What are the benefits?

The benefits of dieting include weight loss and a long-lasting feeling of satiety. There is also some evidence to suggest that a low GI diet can reduce the risk of health problems such as heart disease and diabetes. (3)

Many people also like the Zone diet because it offers more variety than some other high-protein diets, such as the Atkins diet.

The blockchain method can help you lose weight by controlling the number of calories you consume. Controlling calorie intake is known to help with the desire to lose weight. (4) (5)

Weaknesses of the zonal diet

Dr. Sears is so confident in the zonal diet that he has considered whether the plan should be adopted as a national diet in the United States to address obesity and type 2 diabetes (6).

Although the Diet Zone has several advantages, it also has disadvantages.

However, there are some criticisms of the diet that there is not enough scientific evidence to support it.

Some people also report feeling tired after following a plan.

This study found that athletes who followed a diet for one week lost weight but had a higher level of exhaustion. (7)

The diet restricts certain fruits and vegetables, which is the red flag for any diet. It also eliminates most carbohydrates. This restriction and demonization of healthy food and staple foods harms our attitude towards food.

Although vegetarians in this area may follow a diet, it can be more difficult as it restricts certain grains.

Is it right for you?

This plan is suitable if you want to lose weight and exclude unhealthy and processed foods from your diet. It can also help people who are at risk for heart disease or diabetes.

However, if you already have diabetes or high cholesterol, you should consult your doctor before starting this plan.

The plan is not suitable for people with kidney problems due to its high protein content.

Watch this video to describe how to lose weight in the diet zone:

Frequently Asked Questions

What is the field of nutrition?
This diet is designed to reduce inflammation and promote healthy insulin levels, which can lead to weight loss and better health. It is important to follow a strict ratio of 40% carbohydrates, 30% protein and 30% fat.

How many calories and carbs can I consume?
The meal should contain: 400 calories or less, 25 grams of protein, 12 grams of fat or less, 35 grams of carbohydrates.