Diet PlansWeight Loss

How ZONE DIET helps to reduce your weight ?

This diet helps to shed excess weight and also helps in improving physical and mental health.The main principle behind this diet is to reduce the diet induced inflammation.

How ZONE DIET helps to reduce your weight ?

WHAT IS ZONE DIET?

The Zone Diet was developed by Dr. Barry Sears more than 30 years ago, an American biochemist. His best-selling book The Zone was published in 1995.

This diet helps to shed excess weight and also helps in improving physical and mental health. The main principle behind this diet is to reduce diet-induced inflammation.

Weight Loss Zone Diet

The inflammation in our body is the main reason for weight gain and other health risks like cardiovascular risks and aging etc

The word zone refers to the clinical state that can be measured by the clinical tests. In this phase, you can control the diet-induced inflammation.

The clinical tests or markers to define that you are in a zone are these three parameters:

Clinical Marker Ideal Value What It Indicates How to Test Yourself
TG/HDL ratio
From your diet.
< 1 Level of insulin resistance in the liver. Typically included with normal blood work within your cholesterol panel. Ask your doctor.
AA/EPA ratio
From your diet & fish oil.
1.5-3 Level of diet-induced Inflammation in the body. Take the Zone Labs Cellular Inflammation Test.
HbA1c
From your diet & polyphenols.
5% Level of Advanced Glycoslated Endproducts (AGE) tied to your blood glucose. To measure your level of blood sugar over a three-month period, ask your doctor.

What is the use of the zone diet?

  • Helps to lose an excessive amount of fat from your body
  • Good physical health
  • Thinking faster

Maintaining in the zoning phase is a life long task. Making dietary changes to reach the Zone and stay there may initially appear difficult, but are well worth the effort.

What is the zone diet consists of ?

zone diet for weight loss

This Diet instructs its followers to stick to eating a specific ratio of 40% carbs, 30% protein, and 30% fat. This diet is a simple balance of various ingredients in your plate.

There are different methods that can be used for the Zone diet( either of the methods helps to quantify your diet:

The Hand-Eye Method

  • Protein – 1/3rd of your plate (about the size and thickness of your palm) -egg whites, fish, poultry, lean beef or low-fat dairy.
  • Carbohydrates – 2/3rds of your plate,(twice the size and thickness of your palm) -vegetables and a little fruit. (fruits that are high in sugars to be avoided like banana and vegetables that are starchy like a potato)
  • Fat – Add a little bit of monounsaturated fat-olive oil, avocado, or almonds.

The Zone Food Block Method

Each Zone block is made of a protein block, a fat blocker, and a carbohydrate block.

  • Protein block: Contains 7 grams of protein.
  • Carb block: Contains 9 grams of carbs.
  • Fat block: Contains 1.5 grams of fat.

The main meal such as breakfast, lunch or dinner contains three to five Zone blocks, while a snack always contains one Zone block.

The average male eats 14 Zone blocks per day, while the average female eats 11 Zone blocks per day.

The number of Zone blocks you should eat per day depends on your weight, height, waist and hip measurements. You can calculate your number here.

zone diet meals

FOODS TO BE AVOIDED IN ZONE DIET :

  • High-sugar fruits: Such as bananas, grapes, raisins, dried fruits, and mangoes.
  • High-sugar or starchy vegetables: Like peas, corn, carrots, and potatoes.
  • Refined and processed carbs: Bread, bagels, pasta, noodles and other white-flour products.
  • Other processed foods: Including breakfast cereals and muffins.
  • Foods with added sugar: Such as candy, cakes, and cookies.
  • Soft drinks: Neither sugar-sweetened nor sugar-free drinks are recommended.
  • Coffee and tea: Keep these to a minimum, since water is the beverage of choice.

ZONE DIET ANTI-INFLAMMATORY SUPPLEMENTS

Zone Diet benefits can be enhanced with anti-inflammatory supplements. The two most powerful are ultra-refined omega-3 fatty acids, such as OmegaRx 2 Fish Oil, and purified polyphenol supplements, such as MaquiRx. Collectively, these three distinct dietary components provide what is required to stay in the Zone.

Various foods that can come in the zone diet:

Protein

  • Lean beef, pork, lamb, veal and game
  • Low-fat milk and yogurt
  • Low-fat cheeses
  • Vegetarian protein, tofu, other soy products
  • Egg whites
  • Skinless chicken and turkey breast
  • Fish and shellfish

Fat

  • Avocados
  • Oils such as canola oil, sesame oil, peanut oil, and olive oil
  • Peanut butter
  • Tahini
  • Nuts, such as macadamia, peanuts, cashews, almonds or pistachios

Carbs

choose vegetables with a low glycemic index and a little fruit.

  • Fruit such as berries, apples, oranges, plums and more
  • Vegetables such as cucumbers, peppers, spinach, tomatoes, mushrooms, yellow squash, chickpeas and more
  • Grains, such as oatmeal and barley

zone diet meals

SAMPLE ZONE DIET:(source)

Breakfast (4 food blocks): Scrambled eggs with turkey bacon, vegetables, and fruit.

  • 2 eggs, scrambled
  • 3 strips turkey bacon
  • 1 ounce of low-fat cheese
  • 1 apple
  • 3 1/2 cups (630 grams) of spinach, cooked
  • 1 cup (156 grams) mushrooms, boiled
  • 1/4 cup (53 grams) onions, boiled
  • 1 1/3 teaspoons (6.6 ml) olive oil

Lunch (4 food blocks): Grilled chicken and egg salad with fruit.

  • 3 ounces (84 grams) grilled chicken, skinless
  • 1 hard-boiled egg
  • Up to 2 heads of iceberg lettuce
  • 1 cup (70 grams) raw mushrooms
  • 1 cup (104 grams) raw cucumber, sliced
  • 1 red bell pepper, sliced
  • 2 tablespoons avocado
  • 1/2 teaspoon walnuts
  • 1 teaspoon (5 ml) vinegar dressing
  • 2 plums

Mid-Afternoon Snack (1 food block): Boiled egg, nuts and fruit.

  • 1 hard-boiled egg
  • 3 almonds
  • 1/2 apple

Dinner (4 food blocks): Grilled salmon, lettuce and sweet potatoes.

  • 6 ounces (170 grams) salmon, grilled
  • 1 cup (200 grams) of sweet potatoes, baked
  • Up to 1 head of iceberg lettuce
  • 1/4 cup (37 grams) tomato, raw
  • 1 cup (104 grams) raw cucumber, sliced
  • 2 tablespoons avocado
  • 2/3 teaspoon (3.3 ml) olive oil

Pre-Bedtime Snack (1 food block): Cottage cheese, nuts, and fruit.

  • 1/4 cup (56 grams) cottage cheese
  • 6 peanuts
  • 1/2 orange

Zone Diet overview

Sample Food Block Meal Plan for Women

Here is a sample block meal plan for the average female, with 11 food blocks.

Breakfast (3 food blocks): Scrambled eggs with turkey bacon and fruit.

  • 2 eggs, scrambled
  • 3 strips turkey bacon
  • 1/2 apple
  • 1 cup (156 grams) mushrooms, boiled
  • 3 1/2 cups (630 grams) spinach, cooked
  • 1 teaspoon (5 ml) olive oil

Lunch (3 food blocks): Grilled chicken and egg salad with fruit.

  • 2 ounces (57 grams) grilled chicken, skinless
  • 1 hard-boiled egg
  • Up to 2 heads of iceberg lettuce
  • 1 cup (70 grams) raw mushrooms
  • 1 cup (104 grams) raw cucumber, sliced
  • 1 sliced red pepper
  • 2 tablespoons avocado
  • 1 teaspoon (5 ml) vinegar dressing
  • 1 plum

Mid-Afternoon Snack (1 food block): Boiled egg, nuts and fruit.

  • 1 hard-boiled egg
  • 3 almonds
  • 1/2 apple

Dinner (3 food blocks): Grilled salmon, lettuce and sweet potatoes.

  • 4 oz (113 grams) salmon, grilled
  • 2/3 cup (67 grams) of sweet potatoes, baked
  • Up to 1 head of iceberg lettuce
  • 1/4 cup (37 grams) raw tomato
  • 1 cup (104 grams) raw cucumber, sliced
  • 2 tablespoons avocado
  • 1/3 teaspoon (3.3 ml) olive oil

Pre-Bedtime Snack (1 food block): Cottage cheese, nuts and fruit.

  • 1/4 cup (56 grams) cottage cheese
  • 6 peanuts
  • 1/2 orange

CONCLUSION:

Dietary Program To Reduce Inflammation

Zone diet makes a strong claim to improve health performance both in physical and mental ways. Though there are few researches who said that zone diet leads to loose of endurance and exhausted faster, the blood values during the zone phase had shown to decrease the inflammation in the body through measurement of clinical parameters. Along with the diet alone, the supplementation in the diet plan has proved to have additional health boasting.

Self life hacks

Doctor by profession and blogger by passion

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