Another hit overseas is the zone diet. In America, it is used by the most beautiful Hollywood stars. It is based on keeping insulin levels in perfect balance. This balanced diet not only loses weight but also heals.
Zone diet( zone diet ) is, along with Dr. Atkins's diet, the most popular method of losing weight in the United States. Its creator is a biotechnologist and dietitian Dr. Barry Spears. The zone diet is based on the belief that food can act like medicine on the human body. Its aim is to keep the insulin level in perfect balance (otherwise known as "zone"). This is important because an increase in this hormone will make you overweight and negatively affect your he alth. That is why it is so important for Spears to control its level.
Balanced diet
How to do it? The creator of the zone diet says it's very simple. Insulin levels can be controlled by balancing protein, carbohydrates and fats. In each meal, the right proportion should be kept, i.e. 30 percent. proteins, 40 percent carbohydrates and 30 percent. fats. Sears believes obesity is primarily caused by eating too much carbohydrate from grains, starches, pasta and rice. However, according to the rules of the zone diet, you do not have to cut them drastically. You should just use them in moderate amounts and balance them with your protein and fat levels.
Basic principles of the zone diet
When using this diet, remember the three most important rules. First of all, keep the right proportions of the three most important ingredients, i.e. proteins, carbohydrates and fats, observe the right time of eating (breakfast no later than 1 hour after waking up, then the intervals between meals should not exceed 5 hours) and control the portion size (should not be too large, for all day you can consume approx. 1700 kcal). While on the diet, you should not drink alcohol and caffeinated beverages, minimize sugar (sometimes you can afford ice cream or half a cereal bar with chocolate) and starch. It's best to drink water with your meals. Zoned diet should not be used by people suffering from kidney disease and arthritis.
Effectiveness of the zone diet
Its followers assure that it does not cause a yo-yo effect. At the beginning, you lose 2-3 kg, and after 2 weeks of use, you lose 1-3 kg per month.Dr. Barry Spears lists among its benefits suppressing hunger, increasing energy and improving the work of the brain. This diet can be used by people with type II diabetes. According to its rules, you can eat even all year round. However, it is a diet that radically changes your habits, so consult your doctor and nutritionist before starting it. Also, do not count on spectacular effects. The effectiveness of the most popular diets (Atkins, Ornish, Copenhagen, etc.) has not yet been fully investigated. For consolation you can look at the figures of Demi Moore or Jennifer Aniston, who are big fans of the Zone diet and believe that you will also succeed.
Products recommended in the zone diet
Proteins: lean cottage cheese, light cottage cheese, egg white, sea fish and seafood, salmon, trout, soy and poultry meats, tofu. Less often eggs, feta cheese, cheese, pork, beef, veal, sometimes yoghurts (light type), kefirs.
Fats: olive oil, oils, butter, nuts, avocados. Less often (light) mayonnaise, cream, cream cheese, melted cheese, blue cheese.
Carbohydrates :green vegetables (e.g. zucchini, broccoli), legumes (green beans, white and red beans), lettuce, onion, cucumber, pepper, tomato, spinach , lentils, mushrooms, fruit: mainly berries and kiwi, citrus, plums, strawberries and cherries. Less often, light bread, wholemeal bread, crispy bread, corn, peas, potatoes, carrots, banana, pineapple.
Sample menu in a zone diet
Day I
Breakfast:
Omelette with tomato and basil
2nd breakfast:
Lettuce with oil and prawns
Lunch:
Chicken breast with parmesan, artichokes, orange
Dinner:
Greek salad
Day II
Breakfast:
Wholegrain toast coated in protein, spread with cream cheese
2nd breakfast
Emperor's lettuce with grilled chicken
Lunch:
Baked salmon bell with orange slices, stewed zucchini covered with butter, a handful of blueberries (may be frozen)
Dinner:
Large mushroom stuffed with minced meat
Day III
Breakfast:
Multigrain roll with butter, cottage cheese and a teaspoon of honey
2nd breakfast
3 slices of pork tenderloin with avocado paste (guacamole)
Lunch:
Baked cod with mustard and lentils, blueberry yoghurt (light type)
Dinner:
A mix of lettuces with grilled turkey.