The Zone diet gained popularity thanks to celebrities. The American dietitian and biotechnologist Dr. Barry Sears assumed that the right proportions between proteins, fats and carbohydrates will contribute to the balance of hormones involved in metabolism.During the first two weeks, we will lose 3 kilograms on it, after which the rate of weight loss will drop to 2 per month. This will save us the yo-yo effect.Why does the Zone diet work?Since the Zone diet is low in carbohydrates, it does not provoke excess insulin. It is unfavorable because it promotes the deposition of carbohydrates as fat, especially around the buttocks, thighs and abdomen. Glycogen released by protein works differently from carbohydrates. Glycogen causes carbohydrates to be released to the liver, where they are excreted as fat. As a result, the body receives a signal that the energy needs are met. In the Zone diet, part of the energy needs is supplemented with protein, which promotes the balance of insulin and glucose. As a result, we eat less and control hunger better.Benefits of the diet and principlesIn addition to the fact that our kilograms will not return with double strength, our physical and mental performance will increase, and the aging process will be slowed down. We must watch the proportions of meals composed using Dr. Sears’ tables: 30% calories – proteins, 40% – carbohydrates, 30% — fats. We eat the first meal or snack within 60 minutes of waking up. The next dishes are every 4-6 hours, and snacks every 2, if hunger strikes. We start the meal with an ingredient that will provide protein, followed by carbohydrates with the lowest glycemic index ( preferably vegetables. At the very end, we use good fats, such as olive oil.Protein productsThese include: low-fat white cheese, cheese, smoked trout, ham, pork, poultry sausage, soy sausages – 30 g, feta light, kefir 0% fat, natural yogurt – 150 g, 3/4 cup of milk 2% fat or egg.Carbohydrate productsThese are mainly: Wasa bread, wholegrain toast – 1 slice, challah – 1/2 slice, fresh cucumbers, mushrooms – 500 g, boiled beets, boiled spinach, strawberries – 1 cup, onion, green or red pepper, boiled or baked potatoes – 2 pieces, tangerine, peach – 1 piece.Fat productsCream cheese, mayonnaise, cream, olive oil, cold-pressed oil – 1/2 tablespoon, butter – teaspoon, walnuts – 2 pieces, almonds – 3 pieces and pistachios – 6 pieces.Sample recipeItalian style chicken contains 375 calories. Heat 2/3 teaspoon of olive oil in a pan, fry 120 g of chopped chicken breast and chopped onion. Fry until the meat is ready. Cut the onion also in the second pan, add 4 peeled tomatoes, a teaspoon of garlic, 225 g of spinach, season with pepper and oregano. If the spinach has softened, the dish is ready.
2022-12-04