What is Zone Diet? How to do the Zone Diet properly?

The higher the standard of living, the more the problem of weight gain and obesity occurs. To improve body shape, each person often has a different method of eating and exercising.

In particular, the Zone Diet is a popular method and is applied by many people. So what are the benefits of the Zone Diet? How to do this mode properly? Refer to the article below of Tnhelearning.edu.vn to get your questions answered right away!

What is the Zone Diet?

Zone diet is a diet developed by Dr. Barry Sears more than 30 years ago, with the aim of reducing the rate at which sugar is released into the bloodstream, keeping you full for longer , thereby helping to lose weight and improve efficiency. mental and physical performance in everyday life.

The Zone Diet instructs practitioners to adopt a dietary ratio of 40% carb, 30% protein, and 30% fat. In there:

• Carb: Is the body’s main source of energy in activities but also a factor that causes cravings. Therefore, Barry Sears adjusted to 40% to add the remaining group of substances. Carbs are found from corn, sweet potatoes, radishes, oats, fruits,…
• Protein: Is a nutritional component synthesized from lean meats, helps you feel full without starch, thereby supporting effective weight loss. Protein accounts for 30% of the daily diet, which is synthesized from beef, pork, chicken breast, tuna, eggs, shrimp, bell peppers, broccoli, …
• Fats: Fats are synthesized from plants. Instead of using animal-based cooking oil, 30% of the fat is obtained from olive oil, avocado, almond, etc.

What is the Zone Diet?

Benefits of the Zone Diet

The Zone Diet offers many benefits for us, specifically:

• Productivity at day-to-day work is increased by better health maintenance and faster thinking speed.
• Excess fat in the body decreases faster , thereby limiting a number of diseases such as heart disease, fatty liver, rapid skin aging.

Benefits of the Zone Diet

How to do the Zone Diet

There are two ways to do the Zone Diet: the hand-eye method and the zone food block method.

Hand-eye method (hand-eye method)

The hand-eye method is considered easy to apply because the tools you need to get started are just hands and eyes.

With this method, your hand will be used to determine the number of your servings. 5 fingers in the hand is a reminder that you eat 5 times a day and do not lack food within 5 hours.

The eye will be responsible for estimating the servings on their plate. To design a plate that fits the Zone Diet, you’ll need to use your eye to divide your plate into three portions: 1 small portion monounsaturated fat, ⅔ low glycemic index carbs, ⅓ lean protein.

The hand-eye method is considered easy to apply because the tools you need to get started are just hands and eyes

The zone food block method

Zone food blocks allow you to personalize your diet to suit your body. This is done by calculating how much protein, carbs and fat we need each day.

The amount of zone food you eat each day depends on your height, weight and waist measurement.

Normally, men will eat 14 zone blocks per day, while middle women will eat 11 zone blocks per day. Breakfast, lunch and dinner have about 3 – 5 zone blocks, 1 mid-afternoon or dinner snack contains 1 zone block.

In it, each zone block is made up of protein, fat and carb blocks.

• Protein block: Contains 7g of protein
• Fat mass: Contains 1.5g of fat
• Carb Blocks: Contains 9 grams of carbs

The zone food block method

Sample menu of the Zone Diet for men and women

Sample menu for men

The menu consists of 14 food blocks , for the average male.

Sample menu for men

Breakfast (4 blocks): Scrambled eggs, turkey bacon, vegetables and fruit.

• 1 ounce low-fat cottage cheese
• 3 pieces of turkey bacon
• 2 scrambled eggs
• 1 guava
• 3.5 cups (630g) cooked spinach
• 1 cup (156g) boiled mushrooms
• 1/4 cup (53g) boiled onion
• 1 teaspoon (6.6ml) olive oil

Lunch (4 blocks): Salad, grilled chicken, eggs and fruit.

• 1 hard-boiled egg
• 3 ounces (84g) skinless grilled chicken
• 2 heads of ice lettuce
• 1 cup (70g) raw mushrooms
• 1 cup (104g) sliced raw cucumber
• 1 red bell pepper sliced
• 2 tablespoons butter
• 1/2 teaspoon walnuts
• 1 teaspoon (5ml) vinegar oil
• 2 plums

Afternoon snack (1 block): Hard-boiled eggs, nuts and fruit

• 1 hard-boiled egg
• 3 almonds
• 1/2 apple

Dinner (4 blocks): Grilled salmon, lettuce and assorted vegetables

• 6 ounces (170g) grilled salmon
• 1 cup (200g) baked sweet potato
• 1 head of ice lettuce
• 1/4 cup (37g) raw tomatoes
• 1 cup (104g) sliced raw cucumber
• 2 tablespoons butter
• 2/3 teaspoon (3.3ml) olive oil

Bedtime snack (1 block): Cheese, nuts and fruit.

• 1/4 cup (56 grams) cottage cheese
• 6g peanuts
• 1/2 orange

Sample menu for women

The menu consists of 11 food blocks , for the average female.

Sample menu for women

Breakfast (3 blocks): Scrambled eggs, turkey bacon and fruit.

• 2 scrambled eggs
• 3 pieces of turkey bacon
• 1/2 apple
• 1 cup (156g) boiled mushrooms
• 3.5 cups (630g) cooked spinach
• 1 teaspoon (5ml) olive oil

Lunch (3 blocks)1: Salad, grilled chicken, eggs and fruit.

• 2 ounces (57g) skinless grilled chicken
• 1 hard-boiled egg
• 2 heads of ice lettuce
• 1 cup (70g) raw mushrooms
• 1 cup (104g) sliced raw cucumber
• 1 red bell pepper sliced
• 2 tablespoons butter
• 1 teaspoon (5ml) vinegar oil
• 1 plum

Afternoon snack (1 block): Hard-boiled eggs, nuts and fruit.

• 1 hard-boiled egg
• 3 almonds
• 1/2 apple

Dinner (3 blocks): Grilled salmon, lettuce, and sweet potato.

• 113g grilled salmon
• 2/3 cup (67g) baked sweet potato
• 1 head of ice lettuce
• 1/4 cup (37g) raw tomatoes
• 1 cup (104g) sliced raw cucumber
• 2 tablespoons butter
• 1/3 teaspoon (3.3ml) olive oil

Bedtime snack (1 block): Cheese, nuts and fruit.

• 1/4 cup (56 grams) cottage cheese
• 6g peanuts
• 1/2 orange

Above are the sharing of Tnhelearning.edu.vn about the Zone Diet, its benefits and how to do it. Hopefully with this article, you can pocket useful knowledge. Thanks for watching!

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