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What is The Zone Diet?
The Zone Diet is one of the five most discussed diets currently
being endorsed. Developed by Barry Sears, a former researcher
at MIT, it is based on maintaining insulin levels by striking
a balance between carbohydrates and proteins at each meal.
Sears suggests that the major cause of obesity is an imbalance
of insulin in the body. He maintains that the diet currently
recommended by most medical institutions is high in carbohydrates
and low in fats - a combination which he contends contributes
to the production of too much insulin, and results in obesity.
The Zone Diet is based on the concept of achieving a physiological
state in which insulin and eicosanoids, two hormones, are maintained
in zones that are carefully balanced. By controlling the balance
of insulin and eicosanoids, you increase the loss of fat, and
decrease the likelihood of heart disease and diabetes, decrease
inflammation and increase blood flow, and increase your physical
and mental stamina.
The Zone Diet
The diet program of The Zone is designed to balance your intake
of protein and carbohydrate at 1 part protein to 4 parts carbohydrate.
It advises a moderate intake of carbohydrates, proteins and fat
in order to control insulin. It prescribes a maximum amount of
low-fat protein at one meal at 3-4 ounces, which is nearly exactly
the recommendation of the USDA and the FDA. The majority of carbohydrates
on the Zone diet come from vegetables and fruits, with limited
amounts of bread, rice, potatoes and grains. Most fat intake
should be from monounsaturated fats like olive oil, safflower
oil and other 'heart healthy' oils.
While this sounds a good deal like the Atkins
diet (restricting carbohydrates), the differences are very
clear. Atkins recommends a diet high in protein without regard
to fat, with the intent of provoking ketosis, a potentially unhealthy
condition. High carbohydrate diets recommend increasing carbohydrate
levels and inducing the production of insulin which, maintains
Sears, increases weight gain. Instead, the Zone Diet recommends
achieving an optimal balance of nutrients with moderate amounts
of proteins, carbohydrates and fat all playing a part.
The other component of the Zone diet worthy of note is the supplementation
of diet with fish oil. Fish oil, particularly pharmaceutical
grade fish oil, provides omega 3 fatty acids which are an important
component in healthy cells. Study after study in the past five
years has confirmed the importance of fish and omega 3 fatty
acids in the diet.
A sample meal on The Zone's eating plan might include:
1 3 oz portion of broiled salmon
Spinach salad with apples and walnuts dressed with walnut oil
and lemon juice
1/2 cup of brown rice
1 glass fruit or vegetable juice
The eating plan recommended by The Zone diet combines small portions
of low fat proteins, fats and fiber-rich vegetables and fruits.
It also suggests eating some protein with each meal or snack,
and at least 3 meals and 2 snacks daily.
Who should use the Zone Diet?
As always, if you're under the care of a physician for any
chronic medical condition, you should consult them before embarking
on any diet plan that substantially changes your eating habits.
There are significant differences between the Zone Diet and that
recommended for diabetics and heart patients, for instance. Overall,
the recommended portions of foods and the balance between them
is consistent with a healthy diet, and is maintainable for a
lifetime.
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