Control inflammation that comes from gut microbes : Do this by consuming polyphenols, omega-3, and fermentable fiber. Balancing these aspects should help a person achieve and maintain a healthy body and mind.
A person should aim for a lifelong strategy rather than a short-term diet. For hundreds of thousands of years, most populations have mostly eaten food from two food groups:. Sears argues that humans genes are still those of the hunter-gatherer, rather than the farmer. Farming is a relatively new phenomenon, as far as our genes are concerned.
In other words, our genes have not yet adapted to a diet of consuming farmed products. This means that the human body is not programmed to consume large amounts of processed carbohydrates. When they do, harmful reactions occur within the body. Many experts believe that premade and highly processed foods contribute to inflammation, while people whose diets consist mostly of fresh, unrefined foods appear to have a lower risk of various autoimmune and inflammatory conditions.
According to diabetes. The diet aims to help a person manage insulin levels, inflammation, and the hormonal systems that lead to weight gain. Fluctuating insulin levels and excess weight are risk factors for the development and progression of type 2 diabetes.
One meal should contain :. People should avoid consuming too many carbs, as this can lead to weight gain. Sears claims that combining carbs with omega-6 fats may also promote insulin resistance.
However, consuming too few carbs, as in a ketogenic diet, may cause the body to secrete the hormone cortisol. This, too, can affect insulin resistance, according to supporters of the diet.
How many calories a day should I eat? Critics of the Zone diet say there is not enough evidence to support its use in reducing inflammation. Another point of concern is that Dr. Sears encourages people not to worry about lowering cholesterol levels, as, according to him, it is inflammation and not cholesterol that leads to cardiovascular problems.
The American College of Cardiology and other experts, meanwhile, continue to urge people to monitor and manage their cholesterol levels, due to evidence that high levels of cholesterol in the blood can pose a health risk.
The author of a study concluded that the Zone diet may help improve glycemic control, waist circumference, and inflammation levels in people with overweight or obesity. However, it remains unclear whether the diet can boost health more than any other diet, and there appears to be little independent research to support its use. Its emphasis on fresh and unprocessed ingredients and a high intake of fruits and vegetables makes it a more healthful choice than a diet with a high intake of processed and fast foods.
Other options — such as the Mediterranean diet or the DASH diet — also emphasize fresh fruits and vegetables, and they may be cheaper and easier to follow. The Noom diet is a personalized weight loss plan that is available through a phone app. Find out what it is, how to sign up, how to follow the diet…. Nutrisystem is a weight loss diet plan and meal delivery program that caters to several groups, including people with diabetes. Learn more here. Noom and SlimFast are both diet plans that aim to support weight loss.
Learn how Noom and SlimFast compare on meals, price, and effectiveness here. SlimFast are a weight loss brand who provide meal replacement shakes and meal plans. Learn about the pros and cons of using SlimFast here. The idea behind the Zone diet is that those who follow it will reset their metabolism, warding off heart disease, diabetes, and other chronic health conditions.
The Zone diet restricts calories while encouraging you to change the balance of the foods you eat in order to lose weight. On the Zone diet, you will get 30 percent of your calories from protein, 30 percent from fat, and 40 percent from carbohydrates. The carbohydrates favored by the Zone diet include beans, most fruits, whole grains, and vegetables.
In contrast, many diets heavily emphasize carbohydrates and cut back on fat. Each meal or snack on the Zone diet is carefully balanced so that you eat a small amount of protein along with your carbohydrates. The Zone Diet recommends a value between 1. This is a marker of your average blood sugar levels over the preceding three months. A lower value means you have less sugar in your blood.
A higher HbA1c is linked to a higher risk of diabetes 5. The Zone Diet recommends that you take omega-3 supplements , such as fish oil, to maximize health benefits. The Zone Diet also recommends taking polyphenol supplements, which are molecules found in plants that have antioxidant properties. The evidence behind polyphenols is mixed and although they may provide health benefits such as reducing the risk of heart disease, they also have risks such as decreasing your iron absorption 7 , 8.
The Zone Diet claims to control inflammation in your body. However, it does recommend against options that are unfavorable, such as added sugar and processed foods. This can make the Zone Diet more appealing than other diets for people who struggle with food restrictions. The recommended food choices for the Zone Diet are quite similar to the Mediterranean Diet.
The Mediterranean Diet is supported by evidence as being one of the best for your long-term health 9 , 10 , 11 , 12 , The Zone Diet also provides you with flexibility, since there are two methods of following the diet.
The Zone Food Block method can also help fat loss because it controls how many calories you eat per day. It is well known that controlling your calorie intake helps with weight loss 14 , If you want to find out how many calories you need to eat per day to maintain and lose weight, you can find out here. The Zone Diet has many benefits linked with the favorable foods in the diet. It is flexible and may help you lose weight by helping you restrict your calorie intake.
First, the Zone Diet makes many strong health claims that are based on the theory behind the diet. However, there is little evidence to support that the theory produces the purported results For example, the Zone Diet claims to improve performance.
However, a study on athletes following the diet found that, although they lost weight, they also lost endurance and were exhausted faster than others Although some research shows the diet may improve your blood values, more research is needed before researchers can say this significantly reduces inflammation in the body The study did find people on a Zone-based ratio lost more weight.
However, that difference could be due to higher protein intake Interestingly, the study also found no significant differences in blood values of sugar, fat and cholesterol between the two groups. This does not match the claims made by the Zone Diet and could mean the improved blood values found in other studies may be due to supplementing with omega-3 and polyphenols, rather than benefits from diet alone.
The Zone Diet could be ideal for you if you want a diet that has similar food options to the Mediterranean Diet, but provides you with clear guidelines to follow. Although the theory behind the diet may be linked with better health outcomes, there is not enough evidence to say the diet will reduce your risk of chronic disease, slow down aging, improve physical performance or help you think faster.
If you want to try to build healthy eating habits, the Zone Diet may help get you started and help you practice portion control. Yet what matters in the long term is basing your diet around whole and unprocessed foods — regardless of the name of the diet. Nutrition is viewed as the foundation of CrossFit training and critical to performance. Here is a closer look at the CrossFit diet, including foods to….
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