The Zone diet
The Zone diet is a popular diet which encourages intake of calories from protein, fat and carbohydrates in a fixed ratio. This diet is popularized by Barry Sears, a biochemist, who has written books on “Zone diet”. The fixed ratio mentioned is 40:30:30 for carbohydrates, protein and fats. It is also known as “40/30/30 diet”.
The important aspect of Zone diet is to somehow get into “the zone” which is the place or area where performance is at its peak. According to Sears, it is this zone which is responsible for athletes performing better. It is this zone where mental focus is increased and to get at this zone or place or area, some dietary changes are needed. The dietary pattern should be such that the calories derived from intake of food should reflect 40/30/30 ratio. According to Sears, this is the optimum way to stabilize blood sugar, reduce weight and promote general well-being.
The rational behind 40/30/30 is the balance between insulin and glucagon. Insulin helps in promoting storage of excess calories as fat to be used when required. Glucagon helps in promoting burning of the excess fat. The Zone diet is about balancing hormones in a specific range with an objective to control hunger on less calorie intake along with receiving proper nutrients that a body needs for long-term health. It encourages low-fat protein, low glycemic-load carbohydrates mostly from fruits and vegetables and monounsaturated fats.
Another important aspect of Zone diet is emphasis on Omega-3-EPA/DHA concentrates which are anti-inflammatory fats and promote wellness. Regular intake of anti-inflammatory omega-3 fatty acids like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) combined with Zone diet helps in optimal functioning of brain, heart, joint and immune function.
Next characteristic of Zone diet is its emphasis on polyphenols which are phytochemicals that provide colors to fruits and vegetables. They have tremendous anti-inflammatory and anti-oxidative powers that help in activating key enzyme AMP kinase. This enzyme helps in restoring cellular ATP levels. This is main reason for fruits and vegetables being cornerstone of a Zone diet.
Zone diet lays emphasis on moderate exercise for fitness and weight loss. A half-an-hour of moderate exercise in any form six-days-a-week along with Zone diet and fish oil can repair damaged tissues. It also helps in making muscles strong along with warding off ageing process. This is facilitated by alleviated insulin resistance which reduces fat.
Supplements are also encouraged along with Zone diet as a supplement to the 40/30/30 formula. By following Zone diet along with regular intake of Omega-3 fats, polyphenols and regular moderate exercise along with dietary supplements can give you all the benefits of Zone diet and make it easy for you to attain “Zone” spot.
Thus, Zone diet is nothing but moderation of lifestyle so as to receive calories in specific ratio from various food forms along with exercise and supplements to live a healthy life and reduce weight. Though difficult, attaining Zone area is not impossible.
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