The Zone Diet is one of the most popular meal plans. If you need to get rid of excess fat, it is an option to take into account.
Considered a diet with a medium level of effort, we will explain below what is this about the Zone and what is necessary to stay in it.
What does it promise?
Created by Dr. Barry Sears in 1995, The Zone Diet is a low calorie diet. It promises to burn fat (even while you sleep) without feeling hungry. The strategy is to balance the intake of the three macronutrients: fat, carbohydrates and protein.
The Zone does not guarantee a great weight loss immediately. You can expect to lose about a pound in the first week. However, it promises that all the weight lost will be fat, not muscle and not water.
Apparently, this eating plan involves hormonal control that makes both the body and the mind improve as the weeks go by. It is considered that one of its effects is that clothes fit you better.
Allowed foods and prohibited foods
The diet in question includes three meals and two snacks a day. Each of the meals is a combination of proteins, carbohydrates and fats. Low fat proteins (skinless chicken, turkey, fish…), low glycemic index carbohydrates (mainly fruits and vegetables) and a small portion of healthy fats (olive oil, avocado, almonds…). Getting omega 3 fatty acids is very important in this diet.
When it comes to banned foods, there are none that are completely. However, if carbohydrates are a mainstay of your diet, it may be difficult for you to adapt to this eating plan. And is that foods such as bread, pasta, or grains do not play a primary or even secondary role.
Also avoiding a variety of foods is encouraged, including fruits and vegetables that are relatively rich in sugar (corn, carrots, bananas ...), fatty red meats and egg yolks.
Proportions
Ratios are very important in the meal plan created by Dr. Barry Sears. They are very clear and all meals must have the same: 40% carbohydrates, 30% protein and 30% fat.
To put these percentages into practice, divide your plate into three equal parts. One third of the plate corresponds to proteins and the remaining two parts to non-starchy fruits and vegetables. Finally a pinch of mononunsaturated fat is added. A tablespoon of extra virgin olive oil or nuts such as almonds is recommended.
When it comes to calories, the goal is to reach 1.500 calories a day in the case of men. And around 1.200 if it is a woman who carries out this food plan.
Pros and cons
Pros
Given the large presence of vegetables, it is a diet that vegetarians and vegans can easily adopt. The Zone Diet also offers the possibility of eating gluten-free, as it discourages the intake of wheat, barley or rye. However, if you want to avoid gluten entirely, you still need to look at product labels.
Abusing salt can lead to problems like hypertension. This eating plan is low in salt because it emphasizes fresh foods rather than sodium-rich processed foods. Naturally, to take advantage of this benefit, you must make an effort to use as little as possible to cook and season foods in the Area.
The following are other of its advantages:
- It is less restrictive than other protein diets.
- It can stabilize sugar levels and limit bingeing.
- Most people who follow this diet manage to lose weight.
Cons
- It can be difficult to get the recommended daily amount of calcium.
- It can lead to a lack of fiber, vitamin C, folate, and various minerals.
- It can put stress on the kidneys.
- It can be too high in fat for people who need to control their blood pressure and cholesterol levels.
- Due to the feeling of hunger, and the reduction of habitual foods like rice or pasta, it can be difficult to follow in the long term.
Zone Diet Rules
All meal plans are based on a series of rules and recommendations, and the Zone Diet is no exception. The following are among the most significant. It is advisable to introduce all the necessary changes gradually over the course of several weeks until you meet all of your guidelines correctly.
Mathematics is key on this diet. The 40-30-30 formula must be applied to all meals (always three main and two snacks). Likewise, it is necessary to make an effort to make a balanced distribution of the five daily meals.
Breakfast should be eaten during the first hour of the morning. The clock starts counting from the moment you get out of bed. Also, no more than five hours should pass between each meal. Finally, the Zone Diet advises us to have a snack before going to bed (within the previous two hours).
Combining a healthy diet with regular exercise is essential to stay healthy and strong. The Zone Diet recommends moderate but consistent exercise. Walking briskly for half an hour every day is a good example. Riding a bike or swimming are also considered good options, as long as you avoid overexertion. Combine aerobic exercise with 5-10 minutes of strength training daily.