The “ZONE Diet

The healthy diet of the “ZONE”
– everything is locked in a simple nutritional formula

The dream figure puts an increasingly impossible mission for you, your patience is running out after a series of diets, starvation and the insidious yo-yo effect. Еnd! All this is already over. You can enter the “ZONE” and lose weight permanently, healthily and vigorously.

Barry Sears, the founder of ZONE nutrition, is adamant that the dream body is a matter of proper nutritional formula. In practice, he proves the claim that the “mathematics of nutrition” is the key to the dream figure and healthy balance. This is a very elegant way to “put in mode” in a uniquely simple and natural way the hormonal system of each person, and this will lead to the harmonization of his whole body, to make it begin to function properly. In fact, the Zone is a hormone-balancing diet.

What exactly is a zone diet?

40%
carbohydrates

30%
protein

30%
fat

The Zone diet obliges stimulates people to adhere to eating a certain ratio of 40% carbohydrates, 30% protein and 30% fat.

As part of the diet, carbohydrates should have a low glycemic index, which means that they provide a slow release of blood sugar to saturate you for longer. Protein should be lean, and fat should be mostly monounsaturated.

Eating a lot of carbohydrates is tantamount to more insulin production. Insulin is responsible for the accumulation of fat in the abdomen and hips. Salvation is protein foods. Why? Because they cause the secretion of another hormone – glucagon, which has the opposite effect of insulin. As a result of the action of glucagon, the liver is stimulated to release glycogen in it to be used as energy for the body. This is how the burning of subcutaneous fat begins.

CONCLUSION: According to the Zone Diet, the correct formula on our menu should be 40% carbohydrates, 30% protein and 30% fat.

How to follow the diet of the Zone?

The Zone diet hasn`t specific phases and is designed to be followed for life. There are two ways to follow the diet of the Zone: the “hand-eye” method or food blocks in the Zone.

1. The hand-eye method

The “hand-eye” method is the easiest way to start the Zone diet. As the name suggests, the hand and eye are the only tools you need to get started. This is a flexible method that allows you to eat out in restaurants while you are dieting in the Zone, using your hand and eyes as tools to choose options that meet the recommendations of the Zone.

2. The Zone food block method

Zone food blocks allow you to customize the Zone’s diet for your body by calculating how many grams of protein, carbohydrates and fats you can eat per day. The number of Zone blocks you need to eat per day depends on your weight, height, waist and hips. Each Zone block is made up of a protein block, a fat block and a carbohydrate block.

CONCLUSION: According to the diet in the “Zone”, a man eats 14 blocks of zone per day, while a woman eats 11 blocks of zone per day.

What foods can you eat in the "Zone"?

Protein

Protein options in the zone diet should be lean. Good options include:

  • Lean beef, pork, lamb, beef and game
  • Chicken and turkey breasts without skin
  • Fish and mussels
  • Vegetarian protein, tofu, other soy products
  • Proteins
  • Low-fat cheeses
  • Low-fat milk and yogurt

Fat

  • Avocado
  • Nuts, such as macadamia nuts, peanuts, cashews, almonds or pistachios
  • Peanut butter
  • Tahini
  • Oils such as rapeseed oil, sesame oil, peanut oil and olive oil

Carbohydrates

  • Fruits such as fruits, apples, oranges, plums, etc.
  • Vegetables such as cucumbers, peppers, spinach, tomatoes, mushrooms, yellow pumpkin, chickpeas, etc.
  • Cereals such as oatmeal and barley
жена се храни със зонова диета

CONCLUSION: Zone Diet dietary options include lean protein, low glycemic index carbohydrates and healthy fats.

What can NOT you eat in the "Zone"?

Nothing is strictly forbidden in the zone diet. However, some food choices are considered unfavorable.

  • High sugar fruits: such as bananas, grapes, raisins, dried fruits and mangoes.
  • Vegetables high in sugar or starch: Such as peas, corn, carrots and potatoes.
  • Refined and processed carbohydrates: Bread, pretzels, pasta, noodles and other white flour products.
  • Cereals and muffins.
  • Sweets, pastries and biscuits.
  • Soft drinks.
  • Coffee and tea.

CONCLUSION: Foods containing sugar and starch, processed or with refined carbohydrates or added sugar should be avoided.

How does the "Zone" diet work?

The Zone Diet claims to optimize your hormones to allow your body to enter a state called the Zone. While you are in it, excess body fat is quickly depleted, the rate of aging is slowed down and the mind is more flexible.

The zone diet was developed more than 30 years ago by Dr. Barry Sears.

Weekly Zone menu

FOR THE PERIOD - -.- -

The zone diet instructs and stimulates people to stick to eating a certain ratio of 40% carbohydrates, 30% protein and 30% fat.

MONDAY

healthy breakfast imageBREAKFAST

healthy lunch imageLUNCH

snackSNACK

healthy dinner imageDINNER

snack imageSNACK

11:00 p.m. -

TUESDAY

healthy breakfast imageBREAKFAST

healthy lunch imageLUNCH

snackSNACK

healthy dinner imageDINNER

snack imageSNACK

11:00 p.m. -

WEDNESDAY

healthy breakfast imageBREAKFAST

healthy lunch imageLUNCH

snackSNACK

healthy dinner imageDINNER

snack imageSNACK

11:00 p.m. -

THURSDAY

healthy breakfast imageBREAKFAST

healthy lunch imageLUNCH

snackSNACK

healthy dinner imageDINNER

snack imageSNACK

11:00 p.m. -

FRIDAY

healthy breakfast imageBREAKFAST

healthy lunch imageLUNCH

snackSNACK

healthy dinner imageDINNER

snack imageSNACK

11:00 p.m. -

ALLERGENS

алерген зърнени култури с глутен - икона

Cereals with gluten

алерген соя - икона

Soy and soy products

алерген целина - икона

Celery and Its products

алерген лупина - икона

Lupine and Its products

алерген сусмаово семе - икона

Sesame seeds and their products

алерген синап и синапено семе - горчица - икона

Mustard and mustard seeds

алерген мляко и млечни продукти

Milk and milk products

алерген яйца - икона

Eggs and their products

алерген фъстъци - икона

Peanuts and their products

алерген ядки - икона

Nuts

алерген риба и рибни продукти - икона

Fish and fish products

алерген ракообразни - икона

Crustaceans and their products

алерген мекотели - икона

Molluscs and their products

алерген серен диоксид и сулфити - икона

Sulfur dioxide and sulfites

Zone calculator

Calculate the number of protein blocks using a scale and a sewing meter.
Take the measures naked and make sure that the meter fits snugly to the body but does not squeeze the skin.

WOMEN'S calculator

MEN'S calculator

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