Mike Samuels Mike Samuels started writing for his own fitness website and local publications in He graduated from Peter Symonds College in the UK with A Levels in law, sports and business science, and is a qualified personal trainer fully, sports massage therapist and corrective exercise expert with accreditations from Premier Global International.
View Work If you’re looking to lose fat or to maintain a healthy shape, lifestyle and weight, chances are that you’ve looked into many different types of diets. One of the more balanced approaches is known as the Zone, which is a meal plan. This diet emphasizes controlling the quantity of food you eat and the ratio of macronutrients, than banning or severely restricting certain foods or food groups rather.a day
The Zone diet benefits are plentiful and include eating five times, balancing out meals, eating lean proteins and enjoying moderate exercise. The diet includes all three macronutrients in healthy amounts. Barry Sears in the mids.
He theorized that this caloric balance keeps your body and mind working at its peak performance throughout your day. Your daily caloric intake will be around 1, if you’re a woman, or 1, if you’re a man. The macronutrient ratio is the real defining factor of the diet.
The figure refers to the percentage of each macronutrient you should eat. Each meal should contain around 40 percent carbohydrates, 30 percent proteins and 30 percent fats. If you struggle to stick to diets that limit what foods you can eat, the Zone may be a good option. Additionally, the day has been found to stabilize blood sugar levels the macronutrient ratio with regular meals throughout, the day which can keep you performing your best throughout.
A study from the American Journal of Clinical Nutrition also found that nutrient deficiencies were far less likely on a Zone-style diet than they were on other popular weight loss diets. A study published in the British Medical Journal boasts great news about meal plans for individuals diagnosed with pre-diabetes. Researchers recruited and randomly positioned 24 pre-diabetic women and men to either the Zone diet or a high carbohydrate diet for six months to compare the results.
At the final end of the six-month study, percent of study participants on a meal plan had remission of their pre-diabetes. This study is the first high protein diet research to ever report a reduction of pre-diabetes symptoms and an improvement in metabolism and inflammation. Disadvantages of the Zone Following a diet where you have to calculate out how much of each macronutrient you’re consuming at every meal can be complicated and time-consuming, notes registered dietitian Juliette Kellow. When preparing food at home, you’ll need to weigh everything.
Eating out while calculating macronutrient ratios can be difficult, so you’ll have to guess at portion sizes. The official Zone Diet recommends counting food in blocks, which can get confusing too, adds Kellow. The Zone for a Day If you don’t mind weighing your food before eating and you enjoy eating a wide variety of foods with little restriction, a meal plan could be right for you. Your lunch could be a little tuna and light-mayo sandwich accompanied by an apple.
Between meals, you can enjoy several snacks, such as a boiled piece and egg of fruit, a small dish of cottage cheese with cashews and pineapple, or 1 ounce of pre-cooked meat with vegetable hummus and sticks.