Zone diet: what it is, how it works, benefits and contraindications
Today there are many different diets, each of which seems to have different benefits but can also present criticisms and contraindications. One of the most famous diets in the world is definitely the Zone Diet, which has been chosen by many people - including celebrities - because it promotes weight loss, seems to be useful in reducing the risk of chronic diseases and infections and would help slow down the process. of skin aging. But how exactly does it work? What foods are included in this diet and, above all, what are its pros and cons?
Before discovering everything about the Zone Diet, we recommend that you take a look at this short video: here are all the things you need to know before going on a diet!
What is the Zone Diet
The zone diet is part of the so-called high-protein and low-carbohydrate diets because it is based on the 40-30-30 rule, i.e. a precise and well-calculated balance of macronutrients during main meals and snacks. This means that every time you eat, you will need to consume 40% carbohydrates, 30% protein and 30% fat. This proportion is not accidental, but is the result of research that aims at the balance of hormones and the glycemic index so as to favor not only weight loss but also the reduction of the level of inflammation present in the body.
The origin of this diet
The Zone Diet was born in the United States. It is an idea of the biochemist Barry Sears, who concentrated his studies first on lipids and then on a particular type of hormones, eicosanoids, which perform multiple functions within our body. Sears outlined his diet precisely starting from the correct balance of hormones and the "intake of the main nutrients, namely proteins, carbohydrates and fats. The definition of" zone diet "refers to the world of sport. In fact, in technical jargon,"area"identifies an ideal state of physical and mental fitness, thanks to which it is possible to give the best of oneself in sports performance. The first to experience it were the athletes, for whom the conjugation between perfect physical shape and mental well-being is fundamental.
When it arrived in Italy, the zone diet did not undergo too many changes, even if the most significant one remains the inclusion among the recommended foods and in the daily menus of foods typical of the Mediterranean diet.
The correct balance of hormones
As we have already mentioned, the Zone Diet is essentially based on maintaining optimal hormone levels. All this is explained by the starting assumption that the body is a complex metabolic device that actively responds to the food it ingests. It would be precisely the choices that are made in terms of nutrition to determine the hormones, which play a crucial role on the relationship between well-being and weight.
In particular, the zone diet focuses on three hormones: insulin, glucagon and eicosanoids. Let's see specifically what they are and what their functions are in the body:
- Insulin: is a hormone produced by the cells of the pancreas. It deals with regulating the entry of glucose into the cells, which will use it as the main source of energy for the body.
- Glucagon: performs the opposite function to that of insulin, ie it allows the release of the energy stored in the cells. The zone diet aims to modulate the release of these two hormones, thus controlling the glycemic index in the blood.
- Eicosanoids: are hormones responsible for various functions in the body, such as, for example, that relating to blood coagulation and immune defenses. The "good" and "bad" eicosanoids are recognized: the Sears diet aims to balance the their production through food.
How the Zone Diet works
Once you have seen all the assumptions and theories on which the Zone Diet is based, it is natural to ask how it works specifically. First of all, it is necessary to follow the aforementioned rule of 40-30-30, meaning it as the division between carbohydrates, proteins and fats within each single meal or snack.
Then, it is necessary to understand and embrace the so-called "block method", on which the entire diet is structured. Blocks are nothing more than a unit of measurement made up of carbohydrates (bread, pasta, fruit, vegetables), proteins ( meat, fish, eggs and derivatives), fats (oil, dried fruit). Each person, depending on age, sex, the more or less active life he leads, has a different dietary requirement, which translates into a greater or fewer blocks. The block is, therefore, the minimum unit, a "brick" which, alone or combined with others, forms the basis of all the meals of the day. Each complete block consists of 3 blocks, or mini blocks, of carbohydrates, proteins and fats.
Perhaps it has been noticed that until now there has never been talk of the quantity of calories present in food. This is because the Sears diet does not provide for the careful or "maniacal" counting of the kcal contained in various foods, but focuses on macronutrients and how they affect hormone release.
Recommended foods
Let's see specifically the foods allowed by the zone diet according to their main macronutrient.
Carbohydrates:
- Vegetables and vegetables, except potatoes, squash and beets;
- Fruits, other than bananas, mangoes, persimmons, dates and dried figs;
- Oats;
- Cereals and derivatives (bread, pasta, pizza), even if they are to be limited.
Proteins:
- White meat;
- Fish, balancing the lean and "fatty" fish well, such as tuna and salmon rich in Omega 3;
- Egg;
- Skimmed milk and derivatives;
- Legumes and derivatives.
Fat:
- Extra virgin olive oil;
- Nuts;
- Hazelnuts;
- Oil seeds;
- Avocado;
- Fish oil, particularly rich in Omega 3.
Foods to avoid
Likewise, here is the list of those foods that it would be best to banish from your diet.
Carbohydrates:
- Packaged and industrial products;
- Alcoholic beverages;
- Sweetened drinks.
Proteins:
- Sausages;
- Whole milk and yogurt;
- Fatty cheeses;
- Red meat is not to be eliminated but to be limited during the week.
Fat:
- Saturated;
- Hydrogenated.
Examples of daily menus of the zone diet
To better see how to prepare the various foods within the zone diet, here are some examples of a daily menu. Remember that this diet focuses heavily on the importance of snacks between meals: generally protein foods can be considered as snacks. , for example two hard-boiled eggs or three walnuts with a cup of skim milk, or 100 grams of fruit and 20 grams of Parmesan.
Menu 1:
- Breakfast: a ham toast (50 grams) and a coffee or latte and 4 oatmeal biscuits.
- Lunch: omelette with light cheese, 1/4 of avocado, 3 slices of tomato, grilled turkey breast and lettuce.
- Dinner: chicken breast cooked with 2 tablespoons of olive oil, half a chopped onion, 1 minced clove of garlic, tomatoes.
Menu 2:
- Breakfast: omelette with two egg whites and asparagus cooked in a tablespoon of extra virgin olive oil; a cup of strawberries.
- Lunch: 100 grams of chicken, 200 grams of vegetables with a tablespoon of oil, 30 grams of bread, one fruit.
- Dinner: a little barley, lean meat with a side of steamed vegetables.
Menu 3:
- Breakfast: a jar of low-fat yogurt, fresh strawberries, a handful of fresh blueberries and almonds.
- Lunch: 40 grams of pasta dressed with lean meat sauce (100 grams), 150 grams of salad to be dressed with a tablespoon of oil, one fruit.
- Dinner: 120 grams of turkey, vegetable puree, 150 grams of seasoned vegetables, 20 grams of bread, one fruit.
The benefits
The success of the zone diet is due to a series of benefits that those who followed it reported. In detail they are:
- Significant weight loss: while not based on the amount of calories, this diet brings many results to those who want to lose weight.
- Reduction of the risk of chronic diseases related in some way to the incorrect functioning of the metabolism, such as type 2 diabetes, obesity and cardiovascular diseases.
- Improvement of cognitive abilities.
- Increased energy levels and improved physical performance, mainly due to the modulation of insulin and glucagon release.
The criticisms and contraindications
As with most diets, even the zone one has encountered several criticisms and has some contraindications that must absolutely be taken into consideration. The main ones are:
- Unbalance of the three macronutrients and too high protein intake: the 40-30-30 distribution method causes there to be a net imbalance in favor of proteins to the disadvantage not so much of fats as of carbohydrates. The relationship devised by Sears is very distant from the principles of the Mediterranean diet which provides a quota that is around 45-60% of carbohydrates consumed per day.
- Difficulty in understanding the blocking method and applying the diet in everyday life: the blocking system is not immediate and is not easy to follow with the frenetic pace of working life. In fact, the mechanism for calculating food needs and blocks is decidedly complex.
- Contraindications due to the low carbohydrate index: such a low carbohydrate level can cause various complications, including a worsening of hormonal functions and cognitive abilities, because the body, deprived of an energy source, is unable to carry them out.
Even in the case of the zone diet, we suggest that you first consult a doctor or a nutritionist who will be able to tell you if it is a suitable diet for you and will be able to advise you on how to follow it in the best way.
