ZONE DIET: HOW IT WORKS - IN SHAPE

The Zone Diet: what it is and how it works

The principle

Even before weight loss, the purpose of the zone diet is to keep blood sugar and insulin levels constant thanks to a diet low in calories and carbohydrates. To achieve an ideal balance, this diet recommends consuming 40% of calories in the form of carbohydrates, 30% in the form of proteins and 30% in the form of lipids. This does not exactly correspond to the recommendations of nutritionists, who suggest to take 50-55% of calories in the form of carbohydrates, 15-20% in the form of proteins and 30% in the form of lipids. Food intake must take place at regular intervals of a maximum of 5 hours: 3 meals and 2 snacks per day. The diet insists on choosing the right lipids (monounsaturated and polyunsaturated), the right carbohydrates (low glycemic index) and the right sources of protein (low in fat).
Vegetables never represent more than one dish, so they cannot be eaten at will. All foods must be weighed.

Foods not recommended

Fatty meats, cured meats, whole eggs, hard cheeses, potatoes, turnips, carrots, squash, corn, bananas, dried fruit, fruit juices, cereals, sugar, sweets, butter and cream.

Typical day

For a woman of average height and weight, not too active, the Zone Diet recommends 3 servings of protein, 3 of carbohydrates and 3 of lipids at each meal, and 2 snacks of 1 portion of protein, 1 of carbohydrates and 1 of lipids. each.

Breakfast
1 slice of wholemeal bread, 60 grams of fresh cheese, 2 egg yolks, 1 teaspoon of olive oil, kiwi.
Morning snack
White yogurt, 1 walnut.
Lunch
1 wholemeal sandwich, 90 g of tuna, 1 teaspoon of mayonnaise, 250 g of spinach.
Dinner
90 g of lean pork, 60 g of lentils, cucumber, 1 potato in the form of mashed potatoes, 5 ml of olive oil.
Evening snack
30 gr of cheese, 1 wasa fiber.

Results
A loss of 500-1500 grams per week.

The pros

If followed strictly, this diet promotes the feeling of satiety thanks to the proteins taken 5 times a day. This diet creates a calorie deficit and therefore allows for weight loss. Given that the protein intake is relatively high, weight loss occurs in a healthy way, provided that the recommendations are followed to the letter.

The cons

The zone diet is particularly restrictive due to the calculations and the organization it requires: improvising or going to restaurants is forbidden!
You must constantly have the book with you, to measure the portions until you know them by heart. The tastiest foods are often only consumed in very small quantities, which can generate some frustration.
In the long run, this low-sugar diet can cause fatigue, nervousness and anxiety. Being also low in dietary fiber of plant origin, it can cause constipation.

Warning: always consult your doctor before starting a diet.

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