The zone diet focuses on consuming 30% protein, 30% fats and 40% carbohydrates to reduce inflammation and maintain blood sugar levels. Zone diet was developed by Dr. Barry Sears to ensure that he eats foods that will specifically reduce inflammation in the body that is the reason for many chronic diseases related to the heart. You can easily find a beginners guide for the zone diet that can help you to understand it better, but before that let us know more about “zone diet”.
A zone diet can also help to manage your weight and could be the diet that you are looking for to lose weight. Although, it is necessary that you consult a nutritionist to see if the diet would support your health goals. But one thing is sure, the diet is going to reduce inflammation in the body that will improve your overall health and reduce the risk of chronic diseases like heart attacks, kidney failures etc.
The main purpose of Dr Barry Sears to develop this diet was to reduce the risk of chronic diseases because he lost his family members to heart attack.
Here is a beginners guide to zone diet to understand it better:
Basic principle of zone diet:
- Zone diet works on a simple principle that one needs to consume a balanced proportion of the three macronutrients, namely, protein, fats and carbohydrates.
- A person who is on a zone diet will consume 30% protein, 30% fats and 40% carbohydrates.
- One would get to eat three proper meals with balanced macronutrients and 2 snacks daily.
- You will eat every 4-5 hours and should eat a snack or a meal within one hour of waking up and end your day with a snack/before going to bed.
- The meals should contain all the macronutrients while your snack should contain just one macronutrient.
How does a zone diet work?
Zone diet is all about focusing on consuming balanced amounts of three essential macronutrients. That will help to stabilize inflammation and other hormone levels. Balance your diet so you can get a steady supply of energy and reduce inflammation to control blood sugar spikes.
- By following a zone diet, you can lose fat as fast as possible.
- You will maintain wellness into older age
- It can help to slow down the rate of aging because it helps in reducing inflammation.
- Following a zone diet can help you to think and perform better.
Make good food choices:
Food plays a crucial role in weight loss. Every meal focuses on including food that is good for your health. You have to make good food choices when you are on a diet. No matter which diet you follow, it could be a vegan diet, a vegetarian high-protein diet, or a culture specific diet like gujarati diet, punjabi diet, choosing the right food is essential.
Carbohydrates
When it comes to choosing carbs for your zone diet, you need to go for low glycemic index carbs like fruits, vegetables and whole grains. When following a zone diet ensure you avoid processed foods, sugary snacks and refined grains.
Proteins:
Zone diet includes skinless poultry like fish, egg whites, low-fat dairy products and tofu. It excludes food like red meat or high fat dairy products.
Fats:
Foods that contain healthy fats are the ones you will include in your zone diet. Include foods like olive oil, avocados, nuts and seeds. Do not consume trans fats. Reducing the intake of saturated fats are going to help you to follow your zone diet effectively.
The zone blocks:
The diet developed by Dr Barry Sears is based on a system called Zone Blocks. This system helps to balance macronutrients by calculating how much macronutrients you are consuming in your meals.
- 1 zone block of protein consists of 7 grams of protein.
- 1 zone block of carbohydrates consists of 9 gram of carbs
- 1 zone block of fat has 1.5 grams of protein.
Your balanced meal in a zone diet would contain a total of 3-5 zone blocks to ensure a balanced intake of macronutrients. Also, men can have 1500 calories in a day or 14 food blocks while women can have 11 food blocks.
What are the benefits of a Zone Diet?
The zone diet was made keeping in mind that you consume proportional food. This can also come with multiple health benefits.
It helps to lose weight:
The zone diet was specifically designed to reduce inflammation, which is a major contributing factor to weight gain and risk factors associated with heart diseases. The diet helps to control insulin levels that aim to reduce weight by controlling blood sugar spikes that will reduce hunger and cravings. Also, the low glycemic index carbohydrates, proteins and fats will make you feel full not letting you feel hungry or the need to eat frequently.
It helps to reduce inflammation:
A balanced macronutrients diet can help you to reduce inflammation. Inflammation is the reason for many chronic diseases including heart, kidney and liver diseases.
It helps to improve energy levels:
Zone diet can help to improve energy levels and physical performances because your body will consume all the three macronutrients. This will help you to get consistent and sustainable forms of energy that your body can use effectively; hence improving stamina and endurance.
It helps to improve blood sugar levels:
Zone diet helps to control blood sugar levels which leads to preventing insulin resistance. This will help you manage conditions like diabetes. People can even reduce the risk of type 2 diabetes by consistently managing blood sugar levels.
It helps to enhance mental clarity and focus:
While on a zone diet you will consume food in a balanced proportion which will keep you energetic through the day. This will help you to improve mental clarity, focus and cognitive functions. In fact, reduced inflammation can help you to stabilize your mood and promote overall mental well-being.
It improves cardiovascular health:
Zone diet focuses on consuming healthy fats like olive oil, avocados and nuts that helps to control cholesterol levels. Low cholesterol means an improved heart health. Therefore , a zone diet with lean proteins, healthy fats and low-glycemic carbohydrates will help to improve overall health as well.
It helps to regulate hormonal balance:
Consuming a balanced diet helps to regulate hormones. A zone diet can help regulate hunger, metabolism and stress hormones. This will improve the overall hormonal balance of the body. Once your hormonal balance is improved, it will lead to better sleep quality as well.
It promotes sustainable and healthy eating habits:
A zone diet will provide you a structured approach towards eating. You will be encouraged to mindful eating that can help you build healthy eating habits in the long-term.
Zone diet will also help you to be mindful of your portion sizes; hence preventing overeating.
It can be customized and is flexible:
Zone diet gives you the option to customize the diet based on your preferences. ALl you need to do is focus on the proportion of macronutrients. You can choose from a wide variety of food options.
Criticism for zone diet:
Zone diet was developed by Dr Barry Sears by keeping in mind the balanced intake of macronutrients. The diet was developed around 30 years ago. There has been criticism around the diet because of the loopholes that it might have.
It is complex:
Some might find the zone diet to be a complex diet to follow because one has to calculate zone blocks so the person can consume only a set proportion of food. Men should consume 14 zone blocks, while women should consume 11 zone blocks in a day.
It restricts you:
While following a zone diet, a person would have to restrict many foods including carbohydrates. Sometimes, it's not feasible to cut all the carbs from your diet. Low-glycemic carbs might not be sustainable for everyone.
It’s nutritional balance:
Some experts have this view that the rigid structure of macronutrients to be consumed might not benefit all. Every human has different nutritional needs and the proportion of 30% fats, 30% proteins and 40% carbohydrates might not align with everyone’s needs.
Consult a nutritionist:
Zone diet might not be for all. That is why if you are considering opting for expert consultation before starting a zone diet. Consult a nutritionist who can help you to get in-depth of the zone diet and how it can help you achieve your specific goals. SUcha diet should be followed under expert supervision and what is better for this job other than a nutritionist who has studied nutrition.
