The Zone diet

The Zone diet

A diet is a dietary change. It must be followed with vigilance to not cause nutritional deficiencies. That is why different regimes exist depending on the needs of each

The The Zone diet is a low calorie diet to lose weight quickly while feeding with 5 meals a day. This plan proposes to maintain the secretion of insulin (hormone storage of fats and carbohydrates) in the right area, not stored. Understand by this, sufficient for a healthy body, but not too much not it majorises body fat. In practice, everything depends on the composition of the plate.

What is The Zone diet?

The Zone diet is the most known from "Star Plan". It was developed by an American researcher Barry Sears. The principle of the system is based:

on a diet with 5 meals a day: 3 main meals and 2 snacks;

meals every 5 hours;

the balance and equivalence of nutrient intake accurately: 4 g fat 10 g protein.

The Zone diet :  the perfect dish

The Zone regime is mainly based on very strict and precise composition of the plate:

30% protein (meat, fish or egg): the proportion is high, since the sources of animal protein do not cause insulin secretion. They are used in addition to muscle maintenance and are never stored as body fat.

30% fat (in the form of vegetable oils, vegetable fatty ideally) the portion is below national recommendations. The lipids do not secrete insulin, but can be stored as body fat.

40% low glycemic carbohydrates (the touch borrowed from Montignac diet): carbohydrates are responsible for the secretion of insulin. When they come from legumes, whole grains and their products, the high fiber content of these products limit the secretions

insulin.

The area the regime in practice

If you decide to follow the diet The Zone, several rules must be observed:

Install it at 5 pm between the 3 main meals and even snacks 2.

You need a food composition table (to obtain their protein, fat, carbohydrates) and a scale to weigh food.

Favour is essential good fats: olive oil, canola, flaxseed or walnuts, avocados, almonds, macadamia nuts, fatty fish ... that promote the intake of omega 3 and omega avoid excess 6 and saturated fats deleterious to health.

Carbohydrates should see a low or moderate GI: they must come from legumes, whole grain cereals and cereal products, fruits, vegetables.

Proteins from lean or fatty fish, lean meats, skinless poultry and dairy products to 0% are preferred. It must also be considered in the diet from protein there is in plants (legumes, grains, vegetables).

For this system to be fully effective, it must be highly motivated and "having the right profile." Indeed, one must be methodical and love pins. Otherwise, follow this diet will quickly become a chore.

The benefits of the Zone diet

The scheme The Zone has several advantages:

weight loss is fast (up to 1.5 kg per week);

no hunger pangs because the protein is satiating;

the risk of deficiencies are limited: all the food groups are represented;

maintain insulin in the right area has a positive impact on health, in particular as regards the metabolic diseases, autoimmune diseases and certain cancers. Dr. Sears has also developed the diet The Zone in health capital preservation objective.

The disadvantages of The Zone diet

The scheme The Zone also has disadvantages:

it is difficult to follow because:

must cook according to the equivalence, which is time consuming;

must weigh food which can quickly become binding;

eating meals outside the home is complicated.

it is not adapted to the nutritional needs of each and can cause nutritional deficiencies;

excess proteins are constipantes and put the body in a state of ketosis, which causes bad breath;

weight regain is inevitable at the end of the plan;

not suitable for diabetics, people with kidney disease, heart or liver, pregnant or lactating women.