1. Science Does Not Rule
Are you interested in a diet that is both popular and contains solid research to ensure your health? If so, this diet does not live up to your expectations. Unfortunately, the Zone Diet has been criticized by several research experts and dietitians stating that Dr. Sears, former scientist, does not provide scientific solid evidence of his findings. Neither have his conclusions been validated with direct studies.
2. Maintain the 40-30-30 Ratio
This diet focuses on a very low carbohydrate ratio (40%) and a higher protein and fat percent (30%) at every meal and snack. Can you adapt to a strict diet for the rest of your life? Maybe, if you don't eat out, visit friends and celebrate holidays. Although you don't have to think much once you get the hang of the calculations, some of you may prefer creativity over rigidity. For most, variety is the spice of life.
3. Adapt to the List
What can I eat? Good question. After specific calculations that determine your individual needs, this eating plan combines a small amount of protein, fats and carbohydrates (limited to fiber-rich vegetables and fruit) at every meal. Measure your chicken, meat or fish portion with the size of your palm; that's all you can eat. Double the size of "favorable" carbohydrates, according to Sears, such as vegetables, legumes and beans, whole grains and fruit. Choose low-fat dairy and egg whites or egg substitutes.
4. Stay Away From Carbohydrates
Were you just thinking about a small portion of pasta with homemade marinara sauce for tonight's dinner? Then, forget it. The Zone diet considers the consumption of grains, breads, pasta, rice and other starches responsible for quick glucose release in the blood. The goal of this diet is to avoid the hormone insulin from storing excess energy as fat while maintaining harmony with the hormone glucagon, in charge of releasing glucose from the liver when the body needs it.
5. Eat High-Fat Ice Cream?
Nobody can deny that fats make food taste really good. Especially if sweet-tooth lovers can indulge in high-fat ice cream. Too good to be true? Sears mentions that fat slows down the rate of absorption of carbohydrates so this dessert is included on his allowable list, as long as you follow the serving size. Other fats include avocados, olive, canola and macadamia nuts while decreasing saturated fatty foods, responsible for heart disease and clogged arteries.
Member Comments