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Zone Diet FAQs
What is the Zone
diet and who designed it?
What results do
people get by using Zone diet eating principles?
How do you know
if you will benefit?
How does the Zone
diet differ from other programmes?
How easy is it to
follow?
Are there studies
supporting this programme?
Do you have to
use supplements as part of the programme?
Do you have to
exercise to lose weight on the Zone diet?
Is the Zone diet
like high protein, low carbohydrate diets?
I have a family,
will I be making separate meals for myself or family members?
What are typical
meals and food like on this programme? Can I follow the Zone diet if I am vegetarian or vegan?
Can I eat
anything on the Zone diet, what about chocolate, ice-cream and wine?
The Zone Diet is
an eating plan developed from cutting edge research by American biochemist
Dr. Barry Sears, PhD.
Dr Sears’
research over the last 30 years led him to the conclusion that food is the
most powerful drug that we put into our bodies. Each time we eat, the food in
our meal causes the release of a number of different hormones. Hormones are chemical messengers that have powerful effects on our body, they
tell your body whether to release or store fat for example. There are dozens
of hormones in your body and many are affected by the food you eat. Sears
found that eating food (protein carbohydrates and fat) in an ideal ratio at
each meal elicited the most favourable balance of hormones where your body
works at its best.
In this state, which Sears calls the Zone, blood sugar levels are stable and healthy, mental and physical performance is enhanced, health improves and as a bonus you lose body fat safely at the fastest possible rate, without losing valuable muscle tissue.
If you would like
to find out more about Dr Barry Sears and the Zone diet have a look at his
websites
What results do people get by using Zone diet eating principles?
Here are results
that people frequently report following the Zone diet, these have been
gathered from feedback from my own clients:
Dr Barry Sears has recieved many testimonials - you can find them here http://www.zonediet.com/Community/Testimonials/tabid/118/Default.aspx How do you know
if the Zone diet will benefit you? If you suffer from any of the health issues above, I
recommend trying the programme as a way to decrease these problems.
As a nutritionist, I can also recommend certain foods to eliminate, or
supplements to take to maximise health benefits. Also ask yourself the following questions:
All of these health problems respond to altering the ratio and quality of food in your diet, as they are linked with elevated insulin and blood sugar levels, and an imbalance of eicosanoid hormones, and possibly food sensitivities. These are exactly the issues the Zone diet was designed to improve. How does the Zone differ from other weight loss programmes? The Zone diet was originally designed by Dr Sears as an
eating programme to decrease a person’s risk of heart disease. His father and
many male relatives died in their 50’s from heart disease and he was looking
for a way decrease this risk. He used his background as a researcher and
biochemist to look for an answer. He eventually discovered that the only way
to control risk factors such as high levels of inflammatory hormones, high
blood sugar and insulin levels, and high cholesterol was to eat the right
type and ideal balance of foods. When this programme was tested on real
people, inflammation, high insulin levels, high cholesterol and body fat all
decreased. Dr Sears also tested his programme with elite athletes competing
at world class level and their performances increased, as an example the So rather than a weight loss programme the Zone diet is an
eating plan designed to decrease inflammatory hormones, stabilise blood
sugar, allow the release of stored fat to be used for fuel and maximise
mental and physical performance. All this is possible if we eat in the way that we are
genetically designed to eat. Lean protein for muscle building and repair, add
to this carbohydrates from mainly vegetables and fruits, for a steady supply
of glucose, nutrients & antioxidants, plus quality oils including fish oils
to make important hormones, especially those that decrease inflammation. At
each meal these foods are eaten in their ideal amount and balance for your
body so it can work at its best. How easy is it to follow? Think of the Zone
diet as an eating philosophy rather than a prescriptive diet. Although it
takes some concentration at first (as any change in eating plan does) you
will find after a short time that it becomes a new habitual way of eating.
Many people become highly motivated to keep to this new way of eating because of new
found energy, and improvements in health and performance. If you find you
need help to work out meals, I am only a phone call away. Or you could book a
consultation where I sit down with you and work out a simple doable menu that
fits in with your preferences and lifestyle. See services for details. Are there studies supporting this programme? Yes there are
many – see our article in the features section for an overview of some of
these studies. As well, the Joslin Centre for diabetes in Do you have to use supplements as part of the programme? The foods
recommended on the Zone diet are high in nutrients and should give you all
the vitamins and minerals to reach RDA levels. However top researchers such as
those at Another supplement that Dr Sears recommends people take is high
quality Omega 3. Due to the dramatic reduction in Omega 3 levels in many of
our foods, and the risk on mercury and toxins in fish, it is much safer to
take omega 3 as a supplement – unless you are eating several servings of low
mercury cold water fatty fish per week. Do you have to exercise to lose weight on the Zone diet? No you don’t have
to exercise to lose weight, 80% of weight loss comes from eating in way that
your body is able to release stored fat. This is exactly what the Zone diet
is designed to do. By decreasing your insulin levels (the storage hormone)
and increasing glucagon levels, and decreasing inflammation, this allows you
to release stored fat that can be used for energy. Of course we do
recommend exercise! It increases your muscle mass and fitness, and makes you
feel a whole lot better, as well as decreasing your risk of many diseases. Is the Zone diet like high protein, low carbohydrate diets? No, the Zone diet
is not a high protein diet. The amount of protein you eat is worked out by
finding out how much lean body mass you have and how much exercise you do.
The amount of protein is specific to each person. The daily amount spread
throughout the day and eaten at each meal and snack. Many high protein
diets allow unlimited amounts of protein and fat, particularly saturated fat.
Even though these have give short term weight loss they have been shown to be
unhealthy when continued longer than 6 months, increasing both inflammation
and cholesterol levels. The Zone is also
not a low carbohydrate diet, rather it is moderate – it gives you enough carbohydrates for energy, plus plenty of fibre and nutrients, yet does not allow ketosis. However it is
also not a high carbohydrate diet. High carbohydrate diets have been linked
with numerous health problems such as heart disease, type 2 diabetes, and an
increase in inflammation. I have a family, will I be making separate meals for myself or family
members? As a mother myself,
I can say absolutely no. After 12 years on the Zone diet and 8 of those with
children and a husband, it is easy to follow Zone principles while making
meals that the whole family will eat. In fact many of the meals in the
booklet “The Zone diet for New Zealanders” were designed with family meals in
mind. What are typical meals and food like on this programme? At each meal you
will have a portion of protein typically 90 grams for women and 120 grams for
men. This is about the size of a deck of cards (bigger for men). Add to this
fruit and vegetables, particularly the
non starchy colourful kind, and perhaps a small portion of starch, e.g. root
veggies, whole grain bread, grainy crackers or even legumes. You also add a
little good fat – ideally olive oil, nuts or avocado. At breakfast you
might have scrambled eggs, and a slice of grainy toast with a little spread. Or a smoothie with protein powder, fresh or frozen fruit and a teaspoon of
flax oil. At lunch – a
salad with tinned fish and some fruit, or possibly a couple of thin slices of
whole grain bread, shredded chicken and salad, with pesto spread. At dinner, either
fish, tofu, lean meat or poultry, plenty of stir-fry veggies, some salad, a
glass of wine or a bowl of fresh fruit salad. In between your
meals you can have 2 – 3 snacks, such as a slices of cheese on vitawheat
crackers or some fruit and nuts. In fact there are unlimited food combinations, and often you can adjust favourite meals to fit the Zone balance. Can I follow the Zone diet if I am vegetarian or vegan? Yes you can, however your protein choices will be different. Each meal and snack needs to have a portion of high quality protein in order to achieve the results the Zone promises. Vegetarian choices include tofu and soy products, eggs, low fat dairy such as cottage cheese, and protein powders. Vegan choices are a little more limited, soy products, and protein powders such as rice protein, soy protein and pea protein isolates. The benefits are worth the effort, as many vegans in particular find they have increased strength and energy as a result of increasing their protein consumption. In my experience quality protein is typically low in vegan diets. Can I eat anything on the Zone diet, what
about chocolate, ice-cream and wine? Yes you can eat just about anything. However due to the truly anti-nutrient quality of some foods we recommend you cut them out, particularly refined carbohydrates and sugar, certain types of fat, and other highly processed foods with chemical additives. There
are healthy alternatives to most favourite treat foods, and chocolate,
alcohol and ice-cream can even be fitted into meals. If you
do truly mess up a meal, we encourage you not to beat yourself up, but just
get back to healthy eating at your next meal. Do you have any further questions? Please feel free to call or email me. I am more than happy to answer your
questions Julianne Taylor NZRN, Grad Cert Sci (Nutrition), Zone
diet instructor. |
