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The Zone Diet has been popular for several decades.
It encourages followers to eat a certain amount of protein, carbs and fat at every meal in order to reduce inflammation in the body, among other health benefits.
However, critics have targeted some of its health claims.
This article provides a detailed overview of the Zone Diet, including how to follow it, its benefits and disadvantages.
What Is the Zone Diet?
The Zone Diet instructs its followers to stick to eating a specific ratio of 40% carbs, 30% protein and 30% fat.
As part of the diet, carbs should have a low glycemic index, which means they provide a slow release of sugar into the blood to keep you fuller for longer. Protein should be lean and fat should be mostly monounsaturated.
The Zone Diet was developed more than 30 years ago by Dr. Barry Sears, an American biochemist. His best-selling book The Zone was published in 1995.
Dr. Sears developed this diet after losing family members to early deaths from heart attacks, and felt that he was at risk unless he found a way to fight it.
The Zone Diet claims to reduce the inflammation in your body. Dr. Sears proposed inflammation was the reason people gain weight, become sick and age faster.
Proponents of the diet claim that once you reduce inflammation, you will lose fat at the fastest rate possible, slow down aging, reduce your risk of chronic disease and improve your performance.
Summary: The Zone Diet follows a specific ratio of 40% carbs, 30% protein and 30% fat. It was created by Dr. Barry Sears more than 30 years ago.
How Do You Follow the Zone Diet?
Hand Holding Half a Kiwi
The Zone Diet has no specific phases and is designed to be followed for a lifetime.
There are two ways to follow the Zone Diet: the hand-eye method, or using Zone food blocks.
Most people start with the hand-eye method and progress to using Zone food blocks later, since it is more advanced. You can switch between both methods whenever you feel like, since they each have their own benefits.
The hand-eye method is the easiest way to start the Zone Diet.
As the name suggests, your hand and eye are the only tools you need to get started, although wearing a watch is also recommended to keep an eye on when to eat.
In this method, your hand takes on several uses. You use it to determine your portion sizes. Your five fingers remind you to eat five times a day and never go without food for five hours.
Meanwhile, you use your eye to estimate portions on your plate. To design a Zone-friendly plate, you need to first divide your plate into thirds.
- One-third lean protein: One-third of your plate should have a source of lean protein, roughly the size and thickness of your palm.
- Two-thirds carbs: Two-thirds of your plate should be filled with carbs with a low glycemic index.
- A little fat: Add a dash of monounsaturated fat to your plate, such as olive oil, avocado or almonds.
The hand-eye method is designed to be a simple way for a beginner to follow the Zone Diet.
It is also flexible and allows you to eat out at restaurants while on the Zone Diet, by using your hand and eyes as tools to choose options that fit Zone recommendations.
READ MORE AT https://authoritynutrition.com/zone-diet/