Zone Diet :-(Weight loss ,What to eat in Zone Diet)
Research on Zone Diet:-
If are you sick of the scale never budging or are you tired of being tired do you constantly feel hungry.
if you've answered yes to any of these questions the zone is the plan for you .what if we told you the reason you can't lose weight isn't due to lack of willpower but because of your hormones.
Dr sears has spent more than 40 years researching how the foods we eat impact our hormones and the expression of our genes.They found that by minimizing inflammation in the diet through controlling the hormone insulin you can boost your energy levels lose excess body fat all without hunger and fatigue.
Losing weight isn't as simple as cutting calories the problem with most diets is that they focus on quick weight loss rather than on hormonal control with quick weight loss you end up losing water weight and muscle mass.
When the real goal should be loss of body fat this is where the zone can help to get rid of the body fat.it requires three steps.
Zone Diet:-
omega-3 fish oil and polyphenol extracts let's start with the diet
The zone diet is a moderate carbohydrate, moderate protein and moderate fat eating plan this breaks down to about forty percent carbohydrate ,thirty percent protein and thirty percent fat at every meal and snack.
The diet focuses on hormonal control by minimizing the intake of foods known to promote inflammation such as refined grains and starches saturated fats and omega-6 fats like those found in vegetable oils.
It also focuses on controlling the hormone insulin which is produced after we eat a meal to help with blood sugar control this is done by eating the right balance of protein to carbohydrate at every meal and snack.
When we have the wrong balance it can make us over produce insulin which increases inflammation making it more difficult to lose excess body fat to further enhance the anti-inflammatory benefits of the diet help resolve any existing inflammation and aid in repair.
We recommend high purity omega-3 fish oil and polyphenol extracts which give fruits and vegetables their color want some inspiration check out our hundreds of zone recipes on zonediet.com or if cooking isn't your thing check out our protein rich zone foods which make it easy to stay in the zone with minimal effort on your part.
How to Eat in Zone: Following the Zone Diet
Now how difficult is to follow the Zone diet !you can do it wherever you go it's not that hard and here's all the things you have to do at each meal .
Divide your plate in three Sections:-
Simply divide your plate into three equal sections that can't be too hard on 1/3 the plate you put some low-fat protein how much they mount you can put in the palm of your hand. I notice items that's also the thickness of the palm of your hand just in case now you're making Dagwood sandwiches.
Oh what have a proteins we want more low-fat choices things like turkey ,fish, chicken ,egg whites, low-fat cottage ,cheese ,very lean cuts of a red meat and for vegetarians tofu and soy soy imitation meat products.
Now what about the other two-thirds the plate you've got a pretty wide variety to work with now that you've done that you want to balance the rest of plate with carbohydrates you're probably saying well that says fruits and vegetables.
They aren't carbohydrates well actually they are using those carbohydrates who have different color the more color you put your plate the more you can control inflammation ,conversely the less color you put your plate the more pasta the more bread the more starches you're not going to .
I will not be able to control information you can actually increase inflammation and what are typical carbohydrates well the good choices are most fruits and most fiber rich vegetables and selected greens my goat meal they have a much lower in to respond so the really poor choices which have a higher in three spots are things like pasta breads and cereals and potatoes and rice and bananas or raisins and peas and corn except for the piece of horn
3rd Part is Fat because this helps reduce insulin secretion but there's two types of fat the good fat things like monounsaturated fat now where do you find this things like olive oil slivered almonds orguacamole and the really bad fat this is high in a certain fatty acid is called arachidonic acid and this is the building block of inflammatory hormones and where do you find this fatty red meat and egg yolks.
If you're trying to control inflammation making your diet rich in fatty red meat and egg yolks doesn't make a lot of sense being an athlete or not happily now what a zone meals look like well there's a couple example here's one example from Italy here's the entree there's the chicken and here you have the asparagus and you have now what looks like rice actually a barley and you've got tomatoes and you've gots of bowl of strawberries.
Italian zone meal:-
Since these are Italian zone meals a glass of wine the body treats wine just like a carbohydrate so what you've done you've taken the meal and balanced it but the first thing you notice there's a lot of color on the plate the second thing you notice these are not meals a deprivation.
Here's another Italian zone meal what do you see lots of color you don't see tween white things there and you see the fruits and here's the obligatory glass of white wine now if you don't like wine that's fine just have two servings extra vegetables or grilled vegetables be a great source and finally uh this is a little darker that that's red wine.
It's not surprisingly but again what you see is color color color I think you get the picture here I have a lot of color in your plate eat adequate amounts of protein the set in motion hormones.Hormones are powerful if you can orchestrate them your ability to control your athletic performance is dramatically increased.
Zone food Pyramid:-
Now if you do all this you get what I call your zone food pyramid at the base you're eating lots of colored carbohydrates fruits and vegetables and you're eating adequate levels but not excessive levels of low fat protein things like chicken and fish and you're adding a lot of olive oil to your meals and after this point the Zone diet sounds suspiciously like the Mediterranean diet and it has many shared components.
The only difference is it's a small one in that in the zone diet you're eating a lot less grains and starches and making up for it by eating a lot more fruits and vegetables that one seemingly small change has tremendous amounts of hormonal amplification factors in many ways you should consider the Zone diet to be the evolution of the Mediterranean diet.
It takes a good diet and makes it superior. now if you compare the Zone diet which are called battle the food pyramids to the USDA diet or the American Heart
Association diet or the athletic performance diet doesn't matter they're all the same what you see they're both pyramids and basically that's where any type of similarity stops because I've said anything so far you can see that if you're eating lots of grains and starches this is probably not good for your health or your athletic performance.
Because you're making too much of the hormone insulin and if you're adding a lot of vegetables which are ubiquitous in our society that combined of excess insulin will increase inflammation.
It's one thing for me to say the Zone diet is an anti-inflammatory diet say okay what does somebody else who has some credentials say about the zone as an anti-inflammatory diet well let's go to Harvard Medical School you know they're pretty well known this is thirty
Zone Diet compared with USDA Diet:-
They did about of now nearly five years ago comparing the zone diet to the USDA diet which is also basically the diet for the American Heart Association and diet recommended to all athletes the zone seems to be nine times more effective than this diet right here this is the diet recommended to every cardiovascular patient.
America it's recommended to every athlete tomorrow yet in reducing inflammation it doesn't do very much compared to the Zone diet .now what about the other extreme looking at something like the Atkins diet you'll eat all the protein you want just only any carbohydrates this is a study we published about three years ago we could look another marker inflammation and on the Atkins diet this doubles within six weeks on the Zone diet it drops.
what's the worst thing for an athlete to be constantly inflamed so at the extremes the high-protein diet or the high carbohydrate diet neither one is very good for controlling inflammation. what seems to be the best if we basically trust your published data in the literature I diet its moderate and protein moderate and carbohydrate Martin fat another name for the Zone diet and the key aspects of the Zone diet is based on the glycemic load.
You don't need too many carbohydrates but not too little it's based on a balance of protein carb art and fat there's no one evil of boogieman to avoid you need a balance at what's driving interest if you follow this diet it's a diet without hunger whether you're an athlete or non athlete think of how easy your life would be without hunger may be a lot easier you're not always looking around with next meals coming from its flexible.
You can eat virtually whatever you want as long as you try to balance protein carb wide with fat and as I'll show you shortly it's not that hard and it's a moderate approach which means you can do it for a lifetime and the implications is if you can do it for a lifetime.
You'll have long-term compliance and it's medically validated every carefully controlled study it's ever compared the Zone diet to every other diet in the mankind as shown the following conclusions that basically the Zone diet
Conclusion:-
Zone Diet is superior in insulin control superior in blood sugar control superior in blood ,lipid control superior in appetite suppression superior and fat loss of orishan you superior in control inflammation.
I'm not a greedy guy I was asking for one study under carefully controlled dig conditions the show any other diet is as good as his own diet is controlling things which are important especially for athletic performance.
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