Doctor Barry Sears, Ph. D. in biochemistry
The Zone Diet was created by Doctor Barry Sears. In this diet hormones play an important role in weight control. It works to maintain hormonal equilibrium between insulin and glucagons that both control the level of blood sugar. The diet also controls the equilibrium between good and bad eicosanoides, hormones with an impact on cardio-vascular illnesses. Because insulin production is stimulated by glucies and glucagons are stimulated by proteins you must control the balance between these two. Here are some of the diet principles.
In general you should consume three grams of proteins for four grams of glucides. A typical Zone diet meal contains 40% glucides, 30% proteins, and 30% lipids. Reduce the calories in your meals and put the accent on nutritional foods. You’ll need half a gram of protein per pound of body weight (not including fat) if you are sedentary and twice that amount if you engage in sports. In general a serving of proteins is 7 grams (that’s about a fourth of an ounce.) It’s better to get your proteins from meals rather than from snacks. Get your glucides from foods with a low glycemic index. Your fats should be monounsaturated, such as in olive oil and avocados. Enjoy an afternoon snack. Take food supplements. Exercise to increase your heart rate and do so moderately but for a long time. Examples include 6 hours of walking or 3 hours of running a week.
Some great foods in the Zone diet.
The Zone Diet is said to be beneficial for people suffering from high levels of insulin, high blood pressure, Type II diabetes, or with cholesterol problems, It may help fight against certain cancers. Disadvantages include the difficulty of calculating portions and constantly making sure to eat more glucides than proteins. Only three afternoon snacks are suggested.
Here are two sample menus, both of which provide 10 protein portions:
Menu 1 Breakfast: An apple. 85 milliliters (about 3 ounces) of cooked corn porridge. 90 grams of fat-free cheese. 15 milliliters of almonds. Lunch: Tomato salad (2 tomatoes) with a thin stream of olive oil and vinegar. 90 grams of skinless chicken breast. 250 milliliters of broccoli. 3 apricots. The mid-afternoon snack is a 120 gram skim-milk yogurt. Supper: Spinach salad. 45 gram tuna steak. 50 milliliters of brown rice. 4.5 milliliters of olive oil. 60 milliliters of fat-free cottage cheese.
Menu 2 Breakfast: An orange. A rice cake. 250 milliliters of partially skimmed milk. 2 egg whites. 30 grams of fat-free cheese. 4.5 milliliters of olive oil. Lunch: 2 tablespoons of humus. 90 grams of lean beef. 60 milliliters of chick peas. 4.5 milliliters of sesame seed oil. 125 milliliters of fruit salad. The mid-afternoon snack is 60 milliliters of cottage cheese with half a fruit. Supper: Soy spout salad (750 milliliters). 90 grams of skinless chicken breast. 4.5 milliliters of olive oil. 250 milliliters of turnips. 125 milliliters of grapes.
Some of the information in this article comes from a fascinating new book, La Bible des Régimes, written by Jenny de Jonquières and published by Amérik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. This information-packed book is presently available only in French. For more information consult the publisher’s website www.amerik-media.com.