The Zone Diet – Review
How to do lose weight with the Zone diet Review
Welcome to my website, my name is Elke.I want to share with you How to lose weight with the Zone diet.
I’ve lost weight and realised it’s a lifestyle change, not a diet.
Let’s look at What the Zone Diet is all about
Zone Diet: The Zone Diet calls for 40% carbohydrates, 30% protein, and 30% fat.
Low glycemic index carbohydrates keep you satisfied by slowly releasing sugar into the blood.
The zone diet also reduces inflammation in the body it is also good for other health benefits.
This review discusses the zone diet’s benefits and drawbacks.
Recap
The Zone Diet adheres to a precise ratio of 40% carbohydrates, 30% protein, and 30% fat.
Dr Barry Sears, an American scientist, created the Zone Diet more than 30 years ago.
In 1995, his best-selling novel The Zone was released.
Resource: How to Lose Fat and Gain Muscle at the same Time
Is the Zone Diet good for Diabetes?
First, let’s look at Diabetes and the Zone Diet.
New studies show the Zone Diet is the most effective diabetes diet.
Studies from 1998 to 2016 show the Zone Diet reverses pre-diabetes and manages diabetes.
Everyone with diabetes should explore the Zone Diet.
How to follow the Zone Diet?
The Zone Diet has no stages and is lifelong.
The Zone Diet uses the hand-eye approach or meal blocks.
Most individuals start with hand-eye, then employ Zone meal blocks afterwards.
Both modes offer benefits, so you may switch between them.
Hand-eye approach
Start the Zone Diet with the hand-eye approach.Your hand and sight are the only tools you need to start.
However, a watch is advised to track when to eat.
Your hand performs several tasks. It measures portions.
You should eat five times daily and never spend five hours without meals.
You eyeball plate portions.
Divide your dish into thirds to create a Zone-friendly plate.
One-third of your plate should include lean protein, the size of your hand.
Your dish should be two-thirds low-glycemic carbohydrates.
Add olive oil, avocado, or almonds for monounsaturated fat.
The hand-eye approach simplifies Zone Diet for beginners.
The Zone Diet is flexible and lets you eat out utilising your fingers and sight.
Resource: Lose Weight Fast Guaranteed 3 Simple Steps
Zone food blocks method
Zone meal blocks enable you to customise your protein, carb, and fat consumption.
How many Zones blocks you consume daily depends on your weight, height, waist, and hips.
Here’s the math
Males consume 14 Zone blocks per day, while females eat 11 per day.
A snack has one Zone block, whereas a substantial meal contains three to five.
Each Zone block contains protein, fat, and carbohydrate.
- 7-gram protein block.
- 9-gram carb block.
- 1.5-gram fat block.
Here’s a guide on how much of each meal you use to form a protein, carb, or fat block. Click Here for the Guide
What foods can you eat?
Many Zone Diet food selections are comparable to the healthy Mediterranean Diet.
The Zone Diet’s creator compared it to The Mediterranean Zone.
Protein
The Zone Diet calls for lean protein.
Examples:
- Beef
- Pork
- Lamb
- Veal
- Game
- Skinless chicken
- Turkey breast
- Seafood
- Vegan protein
- Tofu,
- Soy
- Yolks
- Reduced-fat cheese
- Low-fat dairy
- Fat
Monounsaturated Fat
The Zone Diet recommends monounsaturated fat.Resource: A new study shows that avocados reduce abdominal fat
Examples:
- Avocados
- Macadamia
- Peanuts
- Cashews
- Almonds
- pistachios
- PB
- Tahini
- Canola,
- Peanut,
- Sesame,
- Olive oils
- Carbs
The Zone Diet recommends low-glycemic vegetables and fruit.
Examples:
Fruit-like berries…
Fruit like berries, apples, oranges, plums, etc.
- Vegetables like cucumbers
- Peppers,
- Spinach,
- Tomatoes,
- Mushrooms,
- Yellow squash,
- Chickpeas, etc.
- Grains like oats and barley
Example Food Block for Men
Here’s an average man’s 14-block eating plan.
Scrambled eggs with turkey bacon, veggies, and fruit.2-scrambled-eggs
Turkey bacon strips
Low-fat cheese, 1 ounce
Apple
3 1/2 cups spinach, 1 cup mushrooms, 1/4 cup onions, 1 1/3 teaspoons olive oil
Four-block lunch: Chicken, egg, and fruit salad.
3oz (84 grams) skinless, grilled chicken
Egg boiled
iceberg lettuce (2 heads)
Cup (70 grams) mushroom
Cup (104 grams) of sliced cucumber
1 pepper, sliced
1 avocado
1/2 tsp nuts
5 ml dressing vinegar
Plums
Mid-afternoon Snack: Egg, nuts, fruit.
Egg boiled
Almonds
Apple
Salmon, lettuce, and sweet potatoes (4 blocks)
170g grilled salmon
200g roasted sweet potatoes
iceberg lettuce (one head)
1/4-cup (37 grams) RAW TOMATO
Cup (104 grams) of sliced cucumber
2-tablespoon avocado
3.3 ml olive oil
Cottage cheese, almonds, and fruit (1 food block).
1/4 cup cottage cheese
Peanuts
Orange
Resource: Okinawa Flat Belly Tonic Free Video Presentation
Summary
The Zone Diet meal plans divide meals into macronutrient-balanced chunks.
Example Food Block for Women
Here’s a sample 11-block female meal plan.
Scrambled eggs, turkey bacon, and fruit.
2-scrambled-eggs
Turkey bacon strips
Apple
1 cup boiling mushrooms 3 1/2 cups cooked spinach 1 teaspoon olive oil
Dinner: Chicken, egg, and fruit salad.
2 oz grilled skinless chickenEgg boiled
iceberg lettuce (2 heads)
Cup (70 grams) mushroom
Cup (104 grams) of sliced cucumber
1 pepper
1 avocado
tsp (5 ml) vinaigrette
Plum
Boiled egg, almonds, and fruit (1 food block).
Egg boiled
Almonds
Apple
Salmon, lettuce, and sweet potatoes (3 blocks)
113g grilled salmon
2/3 cup roasted sweet potatoes
Iceberg lettuce (one head)
1/4 cup (37 grams) tomato
Cup (104 grams) of sliced cucumber
2-tablespoon avocado
1/3 teaspoon oil
Cottage cheese, almonds, and fruit (1 food block).
1/4 cup cottage cheese
Peanuts
Orange
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Summary
The sample meal plan for women comprises 11 food blocks instead of 14 for males.
Zone Diet and how it works
The Zone Diet promises to optimise hormones to enter “the Zone.” Here, your body controls inflammation from nutrition.
“The Zone” supposedly has these benefits:
Fast fat loss
Healthy ageing
Age-slowing
Better performance, quicker thinking
Dr Sears advises testing three blood levels to find “the Zone.”
TG/HDL
This is the ratio of blood triglycerides to HDL cholesterol.Lower signifies more excellent healthy good cholesterol.
The Zone Diet suggests fewer than 1, which is low.
High TG/HDL raises heart disease risk.
Doctors test your TG/HDL ratio.
AA/EPA
This is your body’s omega-6: omega-3 ratio. Lower values indicate more significant anti-inflammatory omega-3 fat in the blood.
Low values are recommended by the Zone Diet. High AA/EPA is connected to depression, obesity, and other chronic disorders.
You may get an AA/EPA test kit on the Zone Diet website.
Glycated haemoglobin (HbA1c)
This is your three-month average blood sugar level. Lower signifies less blood sugar.
The Zone Diet suggests less than 5%. Higher HbA1c increases diabetes risk.
A doctor must test your HbA1c.
Recommended Supplements
The Zone Diet advocates using omega-3 supplements, such as fish oil.
The lower “bad” LDL cholesterol may lessen chronic disease risk.
The Zone Diet promotes antioxidant-rich polyphenol supplements.
Polyphenols may reduce heart disease risk, but they may also reduce iron absorption.
Summary
The Zone Diet reduces inflammation.
Blood testing might help you find “the Zone.
” Omega-3s and polyphenols are advised.
Resource: Health Fitness & Nutrition – Lose Weight and be Healthy
POs for the Zone Diet
The Zone Diet is healthy.The Zone Diet doesn’t restrict dietary choices.
However, additional sugar and processed meals are discouraged.
This makes the Zone Diet suitable for persons with food limitations.
The Zone Diet and the Mediterranean Diet propose comparable foods.
The Mediterranean Diet is one of the healthiest long-term diets.
The Zone Diet is flexible since it has two ways.
The Zone Food Block approach helps with weight loss by limiting daily calories.
Calorie restriction aids weight reduction.
Here are the daily calorie needs to maintain and lose weight.
Summary
The Zone Diet’s foods have various benefits.
Adaptable and has the potential to assist in weight loss by reducing calorie intake.
Cons of the Zone Diet
Despite its numerous benefits, the Zone Diet has some downsides.
The Zone Diet’s premise supports various health claims.
The theory’s claimed results aren’t well-supported.
For instance, the Zone Diet asserts that it can enhance one’s performance.
Athletes who followed the programme lost weight but energy and were exhausted more rapidly.
Diet promises…
Diet promises to reduce food-induced inflammation to help people reach “the Zone.”
Your body is in “the Zone” when your blood levels meet the diet’s objectives.
Scientists need more data before saying that diet decreases inflammation in the body.
There is little research that supports the Zone Diet’s 40/30/30 ratio for fat loss and health.
40% carbs, 30% protein, 30% fat vs. 60% carbs, 15% protein, 25% fat.
The findings showed that Zone-based ratio followers lost more weight.
On the other hand, the disparity may be attributable to increased protein consumption.
The two groups had similar blood sugar, lipid, and cholesterol levels.
This contradicts the Zone Diet’s assertion that omega-3 and polyphenol supplementation improve blood results.
Resource: The Smoothie Diet: 21 Day Rapid Weight Loss Program Free Video
Summary
The Zone Diet is healthful but lacks evidence.
Should you go on the Zone Diet?
Pick a diet that fits your lifestyle.
The Zone Diet is comparable to the Mediterranean Diet but has more precise parameters.
The diet’s health claims are dubious.
No data shows food reduction:
- Chronic disease risk,
- Stops ageing,
- Promotes physical performance,
- Or improves cognitive speed.
The Zone Diet can help you practise portion management and create healthy eating habits.
Long-term, eating complete, unadulterated meals is essential, regardless of diet label.
The research found that the Zone Diet is superior at
- Controlling hormones
- Blood sugar
- Blood lipids
- Hunger
- Fat loss
- And cellular inflammation
The Zone Diet is decades old.
It suggests protein, carbs, and fat at each meal to reduce inflammation.
- 90g daily protein
- 40g daily fat
- 120g carbs daily
I hope this article helped you on your weight loss journey.
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Good Luck
Till Next Time
Elke
This is the first time I’ve heard about the Zone diet, and found the hand eye approach used a very good idea and way to portion the food. I also like how you have explained that it is good to combat diabetes and inflammation. Looking through the samples of the foods and what to eat the meals and foods are quite appealing. I definitely think that if you’re looking to lose weight this is a good diet especially if you are diabetic.
Thank you, Ruth, for your comment,
Yes, that diet is a very good option if you have diabetes as I do. It has quite a variety of food you can consume and the Zone diet is not too hard to follow. It is for man and women which is also a good thing about it.
Thanks again
Elke
Really thank you so much for reviews like this. My dad is very interested in losing weight. He works very hard to do that. But it still has not been able to get the right results. I think this Zone diet suits him perfectly. I don’t think he ever used them like this. He will be very happy about this. I will definitely send him this post. Keep posting valuable reviews like this.
Thank you Pasindu, for your comment,
I am glad that I can help your dad lots of people need help with weight loss and just can’t find the right way to go about it. When you come across something like the Zone diet you are pleasantly surprised.
Thanks again