Zone Diet

What is it

The Zone diet was devised by Dr. Barry Sears, an American physician and biochemist. It is based on the functionality of eicosanoids, hormones that oversee the entire human physiology.

Eicosanoids are in fact called “superhormones” and their levels can be determined by taking certain drugs or through food. But, although every cell in our body is able to produce them, eicosanoids are not always activated in a positive way for the body.

The goal of the Zone diet is a diet that stimulates the production of these “good” hormones and represses that of harmful eicosanoids, in order to improve some functions of our body. In addition, this diet promises to be able to control insulin levels in the blood.

How does that work

Hormones, therefore, and not calories. The dietary indications provided, in fact, should be interpreted not as an introduction of percentages of carbohydrates, proteins and fats but from the point of view of the body’s hormonal response following the intake of certain foods.

You will eat, therefore, those foods capable of activating a correct hormonal response, that is, developing positive eicosanoids.

Proteins

Before deciding to start the Zone diet, it is necessary to calculate the percentage of individual fat mass and the level of physical activity carried out. On this basis, you will be able to establish your own protein needs.

In principle, 1 or 2 grams of protein per kg of body weight is calculated. The proteins, with which according to Dr. Sears it is good to start the meal are those of white meats (chicken, turkey, rabbit), fish (sardines, salmon, tuna, mackerel), legumes and egg white.

In this way, insulin production will be delayed and body fat used as energy. The result will be an improvement in sugar metabolism and the loss of excess fat.

Within a daily pattern, the protein percentage should be around 40%.

Fats and Carbohydrates

A high production of insulin causes fats, which are necessary and should not be eliminated, to be stored, thus becoming fat. But if the glycemic index is normal, fats contribute to delaying insulin production due to the introduction of carbohydrates.

The fats to be preferred are extra virgin olive oil, walnuts, hazelnuts. Among carbohydrates, it is better to choose fruits and vegetables and limit starchy foods. The percentage of fats and carbohydrates is 30% for each.

Meals and snacks

According to Sears, six meals should be eaten in a day: breakfast is the main meal honor. A mid-morning and mid-afternoon snack is provided; Lunch and dinner as usual and an additional snack before the evening rest, to keep the metabolism in balance even during the night.

A typical day

To understand, in practice, what is put on the table, here are some useful examples especially for quantities.

Drink at least 2.5/3 liters of water a day. Sweet drinks and alcohol should be eliminated. Avoid sugar and possibly replace with fructose.

Balanced diet?

The Zone diet has had great success, but there are also many detractors. Firstly, the protein intake is considered excessive and the caloric intake too low: you certainly lose weight but it is a diet that is difficult to pursue for too long, especially for those who lead a normally active life.