Zone Diet Example

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Joe Dispenza
@joedispenza
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wikipedia.org

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Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.


Zone Diet

What is the Zone Diet and Main Characteristics

The zone diet is a food protocol (coined by the American biochemist Berry Sears) more similar to a philosophy of life than to a simple dietary scheme; the researcher, through the application of this diet, promises to reduce excess fat, cancel hunger attacks and, at the same time, guarantee full physical and mental efficiency (even during athletic performance).



According to what Sears cites, food itself represents, if well chosen and consumed, the most powerful drug known to man.
The key principles of the Zone Diet are:


  • Control of eicosanoids (prostaglandins, prostacyclines, thromboxanes, leukotrienes, etc.); some of them perform positive functions such as contrasting the inflammatory response, favoring vasodilation, reducing platelet aggregation, immune pro-development, etc. Others, related to the most widespread contemporary pathologies, play a "negative" role, acting as pro-inflammatory, favoring platelet aggregation, vaso-constricting and depressing the immune system.
  • Insulin hormone control: anabolic and fattening
  • Control of glucagon hormone: catabolic and responsible for the depletion of energy reserves (sugars and fats)

Ultimately, the zone diet must be calculated using an energy distribution that respects the balance of eicosanoids and the hormones insulin and glucagon; the percentages of macro-energetics are:

  • Carbohydrates 40%
  • Protein 30%
  • Lipids 30%

The zone diet also includes other FUNDAMENTAL RULES for reaching the "psycho-physical wellness zone", namely:

  • Time between meals equal to or less than 5 hours (total, 5 meals / day)
  • Elimination of foods that contain refined carbohydrates (both simple and complex)
  • Withdrawal of carbohydrates from fruits and vegetables (fructose only)
  • To promote the right hormonal response, every meal or snack must be composed of all 3 energetic macronutrients
  • Dinner must precede sleep by about 2 hours; if the time is longer, it is better to have an additional snack before sleep.

The unit of measurement of the zone diet referred to meals is called BLOCK, suitably divided into carbohydrates, proteins and lipids (40-30-30 of energy); they, characterized by a different energy value from each other (CHO 3,75 kcal / g, proteins 4 kcal / g and lipids 9 kcal / g) must be added in different weights to provide 1/3 of each block: CHO 9g + P 7g + L 3g = 1 BLOCK.



Foods Recommended and Not Recommended

Food Choices of the Zone Diet

Ultimately, the Zone Diet promotes the consumption of some foods but discourages as many.

The recommended foods are those that provide a good amount of high biological value proteins (lean meats, egg whites, fish, lean fresh cheeses, etc.), unsaturated lipids (fish rich in omega 3, dried fruit rich in omega 6, extra virgin olive oil rich in omega 9 etc.) and carbohydrates with a low glycemic index (fruit and vegetables rich in fructose and soluble fiber).

On the contrary, the foods not recommended are those that bring large percentages of saturated lipids and cholesterol (fatty and especially red meats, sausages, salted meats, fatty cheeses, some offal, egg yolk, butter, lard, etc.) and refined carbohydrates ( confectionery containing sucrose and all sources of complex carbohydrates such as pasta, bread, rice, other cereals, legumes and potatoes).

Portions

Calculation of Food Portions according to the Zone Diet

The zone diet system to calculate the food portions useful for "entering the zone" uses two calculation methods:



  • Palm of the hand: at each meal, protein foods of the size of the palm of the hand should be consumed (without fingers and both surface and thickness) followed by a quantity of fruit equal to two closed fists.
  • BLOCKS system (already mentioned): each energetic macronutrient represents 1/3 of a block quantitatively different from the others; the blocks correspond to the energy distribution of 40:30:30 and must ALWAYS be taken in proportions of 1: 1: 1.

Finally, to estimate the overall energy share it is necessary to:

  • Estimating fat-free mass (FFM), by indirect methods such as skin test or BIA
  • Calculate the protein share based on the coefficient of physical activity (see dedicated tables)
  • On it, estimate the amount of protein blocks and then, proportionally, also that of carbohydrates and lipids
  • The breakdown of energy at meals is approximately
    • Breakfast: 25%
    • Snack: 10%
    • Lunch: 30%
    • Snack: 10%
    • Price: 25%
    • (Possible third snack: 10%, subtracting the energy from lunch and / or dinner)

Practical Example

Fitness instructor and computer technician; he performs circuit training in the gym twice a week and swims 2-2 times.

Gender Male
Age 30
Height cm 185
Weight kg 90
Body mass index 26,3
Adipose grass mass 19%
Fat-free mass 72,9
Protein share with respect to the physical activity index 1,6
Calculating Blocks Protein = 1,6g * 72,9kg 116,6g
Lipids = 3g * 17 51g
Carbohydrates = 9g * 17 153g
116,6g: 7g = 16,6 block parts (17)
Divided into 17 block parts
Divided into 17 block parts
Diet NORMOcaloric 1919Kcal
Lipids 30% 575,8Kcal 64g
Protein 1,5g / kg 240Kcal 60g
Carbohydrates 57,5% 1103,5kcal 294,3g
Alcol 0g
Breakfast 25% 4 blocks 355 kcal
Snack 10% 2 blocks 177,5 kcal
Lunch 30% 5 blocks 443,8 kcal
Snack 10% 2 blocks 177,5 kcal
Price 25% 4 blocks 355 kcal
Energy EVERYTHING 1508,8 kcal

Zone Diet Example - Day 1


Breakfast 4 blocks: CHO 36g, P 28g, L12g
Apple, with peel 200g, 104kcal
White yogurt 125g, 76,3kcal
Turkey breast, sliced 80g, 88,8kcal
Dried walnuts 15g, 91,8kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
Tuna in brine, drained 50g, 64kcal
C 150g, 70,5kcal
almonds 10g, 57,5kcal
Lunch 5 blocks: CHO 45g, P 35g, L15g
Cod 150g, 123kcal
Extra virgin olive oil 15g, 135kcal
Spinaci 300g, 69kcal
Pere 200g, 116kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
Low-fat cottage cheese 100g, 86kcal
Grapes 80g, 55,2kcal
Hazelnuts 10g, 62,8kcal
Dinner 4 blocks: CHO 36g, P 28g, L12g
Chicken breast 100g, 110kcal
Orange tomatoes 300g, 48kcal
Extra virgin olive oil 10g, 90kcal
Kiwi 200g, 122kcal

Zone Diet Example - Day 2


Breakfast 4 blocks: CHO 36g, P 28g, L12g
Apple, with peel 200g, 104kcal
White, low-fat yogurt 125g, 76,3kcal
Turkey breast 80g, 88,8kcal
Dried walnuts 15g, 91,8kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
bresaola 50g, 87,5kcal
C 150g, 70,5kcal
almonds 10g, 64kcal
Lunch 5 blocks: CHO 45g, P 35g, L15g
sea ​​bream 150g, 135kcal
Extra virgin olive oil 15g, 135kcal
Chicory 300g, 49kcal
Pere 200g, 116kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
Philadelphia light 150g, 72kcal
Grapes 80g, 55,2kcal
Hazelnuts 10g, 62,8kcal
Dinner 4 blocks: CHO 36g, P 28g, L12g
Horse 100g, 133kcal
Lettuce 150g, 27kcal
Extra virgin olive oil 10g, 90kcal
Kiwi 200g, 122kcal

Zone Diet Example - Day 3


Breakfast 4 blocks: CHO 36g, P 28g, L12g
Apple, with peel 200g, 104kcal
White yogurt 125g, 76,3kcal
Turkey breast, sliced 80g, 88,8kcal
Dried walnuts 15g, 91,8kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
Roast-beef 50g, 69,5kcal
C 150g, 70,5kcal
almonds 10g, 57,5kcal
Lunch 5 blocks: CHO 45g, P 35g, L15g
Cod 150g, 123kcal
Extra virgin olive oil 15g, 135kcal
Spinaci 300g, 69kcal
Pere 200g, 116kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
Low-fat cottage cheese 100g, 86kcal
Grapes 80g, 55,2kcal
Hazelnuts 10g, 62,8kcal
Dinner 4 blocks: CHO 36g, P 28g, L12g
Chicken breast 100g, 110kcal
Orange tomatoes 300g, 48kcal
Extra virgin olive oil 10g, 90kcal
Kiwi 200g, 122kcal

Zone Diet Example - Day 4


Breakfast 4 blocks: CHO 36g, P 28g, L12g
Apple, with peel 200g, 104kcal
White yogurt 125g, 76,3kcal
Turkey breast, sliced 80g, 88,8kcal
Dried walnuts 15g, 91,8kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
tuna in brine 50g, 64kcal
C 150g, 70,5kcal
almonds 10g, 57,5kcal
Lunch 5 blocks: CHO 45g, P 35g, L15g
Octopus 200g, 114kcal
Extra virgin olive oil 15g, 135kcal
Celery 300g, 60kcal
Pere 200g, 116kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
Low-fat cottage cheese 100g, 86kcal
Grapes 80g, 55,2kcal
Hazelnuts 10g, 62,8kcal
Dinner 4 blocks: CHO 36g, P 28g, L12g
Cooked egg white 200g, 96kcal
Mixed peppers 300g, 66kcal
Extra virgin olive oil 10g, 90kcal
Kiwi 200g, 122kcal

Zone Diet Example - Day 5


Breakfast 4 blocks: CHO 36g, P 28g, L12g
Apple, with peel 200g, 104kcal
White, low-fat yogurt 125g, 76,3kcal
Turkey breast 80g, 88,8kcal
Dried walnuts 15g, 91,8kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
bresaola 50g, 87,5kcal
C 150g, 70,5kcal
almonds 10g, 64kcal
Lunch 5 blocks: CHO 45g, P 35g, L15g
Halibut 150g, 165kcal
Extra virgin olive oil 15g, 135kcal
radicchio 150g, 19,5kcal
Pere 200g, 116kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
Philadelphia light 150g, 72kcal
Grapes 80g, 55,2kcal
Hazelnuts 10g, 62,8kcal
Dinner 4 blocks: CHO 36g, P 28g, L12g
Young beef 100g, 113kcal
carrots 300g, 99kcal
Extra virgin olive oil 10g, 90kcal
Kiwi 200g, 122kcal

Zone Diet Example - Day 6


Breakfast 4 blocks: CHO 36g, P 28g, L12g
Apple, with peel 200g, 104kcal
White yogurt 125g, 76,3kcal
Turkey breast, sliced 80g, 88,8kcal
Dried walnuts 15g, 91,8kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
Tuna in brine 50g, 64kcal
C 150g, 70,5kcal
almonds 10g, 57,5kcal
Lunch 5 blocks: CHO 45g, P 35g, L15g
Mackerel 100g, 168kcal
Extra virgin olive oil 10g, 90kcal
Cabbage 300g, 60kcal
Pere 200g, 116kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
Low-fat cottage cheese 100g, 86kcal
Grapes 80g, 55,2kcal
Hazelnuts 10g, 62,8kcal
Dinner 4 blocks: CHO 36g, P 28g, L12g
Chicken breast 100g, 110kcal
Turnip broccoli 300g, 66kcal
Extra virgin olive oil 10g, 90kcal
Kiwi 200g, 122kcal

Zone Diet Example - Day 7


Breakfast 4 blocks: CHO 36g, P 28g, L12g
Apple, with peel 200g, 104kcal
White yogurt 125g, 76,3kcal
Turkey breast, sliced 80g, 88,8kcal
Dried walnuts 15g, 91,8kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
Tuna in brine, drained 50g, 64kcal
C 150g, 70,5kcal
almonds 10g, 57,5kcal
Lunch 5 blocks: CHO 45g, P 35g, L15g
Anchovies 150g, 144kcal
Extra virgin olive oil 15g, 135kcal
Spinaci 300g, 69kcal
Pere 200g, 116kcal
Snack 2 blocks: CHO 18g, P 14g, L6g
Low-fat cottage cheese 100g, 86kcal
Grapes 80g, 55,2kcal
Hazelnuts 10g, 62,8kcal
Dinner 4 blocks: CHO 36g, P 28g, L12g
Dogfish 150g, 120kcal
Orange tomatoes 300g, 48kcal
Extra virgin olive oil 10g, 90kcal
Kiwi 200g, 122kcal

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