2 kilograms a week with the Zone DietThe Zone Diet was created by dr. Barry Sears in 1990, initially for people with heart conditions. In 1995 it was presented to the open public. Its name originates in the Greek word "zona" that means way of life. The Zone Diet fits in the long-term category of diets, for a longer and healthier life.
Dr. Sears considers that low fat diets increase the production of insulin, which causes the weight excess. "The consumption of fats is essential in the fat burning process", says the doctor. He considers that mono-saturated fats contribute to the filling sensation and decrease the rate at which carbohydrates are being absorbed. A slower absorption of carbohydrates means a lower insulin level, which translates itself in a lowering in the deposits of fat in the fat tissue. If the organism needs energy and can't burn the fats due to the high level of insulin in our blood, we feel tired and hungry and our metabolism slows down to compensate.
40:30:30, the Ideal DietThe formula for the diet is 40% carbohydrates, 30% proteins and 30% fats. This ratio must be respected for every meal, this being the reason why the Zone Diet was considered by many as being the perfect diet, providing a balanced intake of all the nutrients. The diet maintains the hormonal balance for a longer period of time and reduces the sensation of hunger. Dr Sears' program is used in the Joslin Diabetes Research Centers (USA) for obesity control. Critics claim that the diet is pretty complex and hard to follow and not enough calories are provided for an active person. The American Heart Association does not recommend Sears' diet, because they consider it too rich in proteins, low in essential nutrients and with little information of the long term effects. The diet was also critiqued by vegetarians, this being the reason why, in 2000, Barry Sears published "Soy Zone", a diet based on soy proteins.
3 Zone Days
Day 1Breakfast: - fruit salad, which should contain: a tablespoon of low fat cow cheese, 3 slices of pineapple from compote, 1 tangerine, 4 peanuts
Lunch: - a salad: 1 tablespoon of boiled peas, a tablespoon of chopped and boiled tomatoes, lettuce, grated celery, 1.5 teaspoons of olive oil, 2 teaspoons of balsamic vinegar, 100 g boiled turkey breast, 50 g chicken ham, a finely chopped cheese.
- an apple
Dinner: - ginger chicken: 1.5 teaspoons of olive oil, 2 broccolis, 100 g skinless chicken breast, 2 tablespoons of peas, a teaspoon of finely chopped onions, a tablespoon of ginger. Place the oil in a frying pan, together with the finely chopped chicken and let it simmer, continuously mixing for 5 minutes. Than add the broccoli, peas, onion, ginger and a quarter of a cup of water. Let it simmer for another 20 minutes.
Day 2Breakfast: - yoghurt and fruit (choosing between: kiwi fruits, oranges, raspberries or strawberries) and 4 nuts.
Lunch: - tuna salad: 1 tuna can, celery 1.5 tablespoons of olive oil and 2 tablespoons of balsamic oil, 2 lettuce salads. Mix the tuna with the celery. Place the tuna mixture on top of the lettuce leaves.
- an orange.
Dinner: - fish baked in the oven, on top of which place boiled green beans, parmesan, pepper, lemon zest and a finely chopped onion.
- 2 plums
Day 3Breakfast: - Spanish omelet: 2 tablespoons of finely chopped onions, a teaspoon of pepper, the egg yokes from 6 eggs, one teaspoon of skimmed milk, one teaspoon of chili powder, 1.5 teaspoons of olive oil. Mix the ingredients and then fry them in a pan.
- a tangerine
Lunch: - salad: 2 lettuce salads, 2 broccoli, freshly ground pepper, a quarter of a cup of boiled dry beans, a sliced tomato, 1.5 teaspoons of olive oil and a teaspoon of balsamic oil, a teaspoon of lemon zest, 150 grilled chicken (drumstick, chest).
- desert: a pear
Dinner: - salmon baked in the oven with a vegetable salad on the side, of choice, seasoned with lemon, balsamic vinegar and olive oil.
- desert: an apple and a plum.
The snacks in between meals contain small portions of proteins, carbohydrates or fats. The ideal snack for this type of diet is made of the mixture of one food product from the protein category, one of the carbohydrate one and a fat of choice from the following list:
- 1/4 cup of low fat cow cheese
- a slice of mozzarella
- 30 g chicken ham, tenderloin
- 30 g tuna
- 60 g lean meat
- 1/2 apple
- 3 apricot
- 1 kiwi fruit
- a tangerine
- 1/4 cup of fruit salad
- 1/2 pear
- 1/2 orange
- 8 cherries
- 1/2 nectarine
- a peach
- a plum
- 1/2 grapefruit
- 3 black olives
- 3 nuts
- 4 peanuts
- 1/2 tablespoon of peanut butter
- 1/2 tablespoon of butter
Find out more about fruits and vegetables.
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