Scientific rationale for the diet Zone
High levels of insulin, caused by the consumption of large amounts of fast carbohydrates , leads to the rapid deposition of excess calories in fat. With its low level, there is a constant feeling of hunger - the body requires increasing blood sugar levels by eating something.
The purpose of the Zone system is to find a middle ground between satiety and the intake of nutrients in a diet for weight loss . The creator of the diet, Bari Sears, argues that the ratio of carbohydrate and protein consumed in zone 40 to 30 percent is this very middle ground. Actually, the name of the diet came from here - the "zone".
Zone and weight loss
Zone diet can be used for two purposes depending on the selected daily calorie intake. With sufficient calories, you can maintain weight and the required percentage of subcutaneous fat. Read how to determine your daily calorie intake.
For slow and safe disposal of extra pounds, you need to reduce this figure by 200-300 calories per day, which will give a loss of 5-7 kg of fat per year without loss of muscle mass.
Differences from a Carbohydrate-Free Diet
Like Zone, carbohydrate-free diets (in particular, the keto diet , Atkins diet) are also aimed at controlling weight through lowering insulin levels. But there are two fundamental differences:
- It is very harmful for the body to be in a state of ketosis for a long time, since it does not receive enough nutrients. In turn, the Zone diet is ideal in terms of maintaining the body's vital functions.
- A keto diet is a means of rapidly reducing fat mass. Zone is a nutritional system that helps maintain optimal weight without undue effort.
Zone - nutrition principles
Sears describes the principles of Zone nutrition in this way: “Eat as much protein and protein products as you can fit in the palm of your hand; as many non-starchy vegetables as you want; enough carbohydrates to maintain clarity of thought and the necessary amount of proper fats so as not to feel hunger. "
Additionally, he notes the importance of omega-6, omega-9 and omera-3 fatty acids (in particular, fish oil ), as they affect the breakdown of subcutaneous fat.
Zone - practical tips
The following protein-containing foods are recommended: chicken, fish, beef, turkey, eggs, low-fat cheeses, tofu, dried or skimmed pork.
The best choice of carbohydrates is vegetables. It is not recommended that sugar in all forms, bread, pasta and other flour products, potatoes, rice, breakfast cereals and instant cereals (they contain only sugar), juices, carbonated drinks, alcohol and products containing caffeine. Be careful with fruits - despite their usefulness, bananas, plums, grapes and raisins contain too much sugar. Only those that have a low glycemic index are allowed.
Healthy fats (fish oil, olive oil) are allowed in any volume. The consumption of animal and processed fats is recommended to be reduced.
Let's say your weight is 75 kilograms. According to calculations, you should consume 2500 calories daily. Based on the principles of Zone, the following nutrient ratio is recommended: 250 grams of carbohydrates, 187 grams of protein and 83 grams of fat.
Zone is an optimal nutritional system that allows you to maintain your ideal weight and slowly lose fat. Its main goal is to stabilize the balance of hormones through the consumption of carbohydrates, proteins and fats in the proportion of 40%, 30% and 30% (based on caloric value).