![]() ![]() Stay away from pasta, bread, bagels, cereals and potatoes. Your best bets are vegetables (except starchy corn and peas), fruits (except bananas and raisins), and oatmeal and barley. ![]() Low-GI carbs are said to keep your blood sugar and metabolism steady and you feeling fuller longer, while high-GI “bad” carbs do the opposite. Optimal protein choices include skinless chicken, turkey, fish, egg whites, low-fat dairy, tofu and soy meat substitutes.ĭieters are instructed to choose carbs that are low on the glycemic index, a ranking of how carbs affect blood sugar. Top it off with a dash of healthy fat from olive oil, nuts or avocado.Īlthough no food is off-limits, certain types are encouraged. Fill the other two sections with colorful carbs (primarily non-starchy vegetables and limited amounts of fruits). Put a single portion of a low-fat protein, such as chicken or fish, in one. When making dinner, for example, divide your plate into three equal sections.Pro-inflammatory fats to avoid are those rich in saturated and omega-6 fatty acids. Each meal should contain no more than 400 calories with the recommended balance of protein (30%), carbs (40%) and healthy fat (30%).You’ll eat five times a day: three meals and two snacks.Low-carb diets contain significantly less calories from carbs than the federal dietary guideline's recommendation of 45% to 65% of total daily calories. Recipes can be easily modified and still follow a kosher diet. Recipes can be easily modified and still follow a halal diet. Recipes can be easily modified and still follow a gluten-free diet. Recipes can be easily modified for a vegan or vegetarian diet. Foods for this diet are easy to find at a typical grocery and don’t require expensive or specialty food items. The body needs the right balance of these nutrients to stay healthy and to operate at peak performance, Sears says. The aim of the Zone diet is to make sure your insulin and other pro-inflammatory hormones stay at healthy levels by eating foods at every meal in the right proportions: 40% carbs, 30% protein and 30% fat.Īlthough this is the average for a typical Zone meal, they are not absolute numbers. However, the Zone diet is an anti-inflammatory diet rather than a weight loss diet. According to Sears, elevated levels of insulin, coupled with omega-6 fatty acids, generate the hormones that promote inflammation, which he believes is a chief driver of the obesity epidemic. You have to take the right dose at the right time. Food is like a drug, says Zone creator Barry Sears, a biochemist. ![]()
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