I am currently following Dr. Barry Sears's diet called the Zone. I have see a lose of 4-5 pounds and probally need to lose a couple more. the question is I was given an article today that directly said the zone is wrong and foolish. Can anyone review and give their thoughts. here is the link:
http://www.physsportsmed.com/issues/1997/02feb/carbo.htm
questions about the zone
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Member
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ParticipantIt's funny how everyone attacks the zone..yet it requires you to eat more vegetables then the RDA! Two thirds of your plate is fruits and vegetables and one third protein…is that so hard? The zone is a base with adjustments on carbohydrates based on your training volume.
Notice that the writers have no cited research, so they are the ones that are foolish. If you don't eat man made foods and are skimpy on the grains….you should have no problems with nutrition.
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Participant
Just so people know, the Zone is NOT a low carbohydrate meal plan, just moderate loads of real food. I talked to Barry in person and yes Stanford does change some things (post recovery drinks) based on the training program…but stick with food that paleolithic man ate…no twinkies and pepsi!
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Participant
Damn… no pepsi? i'm throwing that diet out the window ASAP:splat:
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KeymasterI think of all the diets, the Zone is probably the best for athletes. I don't think there's anything magical about the 30/30/40 other than those seem to be about the right ratios that an athlete, or any person for that matter, would need of the macronutrients. Like Carl said, I also like the high quantity of fruit and vegetables recommended by the Zone. Basically, it seems to be the only diet that stresses natural foods and moderation (rather than overemphasis of one) of all the macronutrients.
ELITETRACK Founder
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Member
So the Zone diet is the 40/30/30 diet? Isn't that too much fat, even if good, for an athlete? I was thinking more along the lines of 55/30/15 carbs/protein/fat, or even drop 5 off of carbs and add it to protein, but that fat content seems like a lot.
As for changing it, how would you modify it? My mom has a copy of the book and I am reading it, and it says only 4 meals a day. Shouldn't I up it to 5-6 with 2 being meal replacements?
Any comments on my macronutrient modifications or meal plan modifications?
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Participant
What book does your mom have?
Well whatever book it is.. im sure you and your mom shouldnt be on the same diet plan. Unless she is also a competitive athlete. Is that the case? -
Keymaster
Not all fats are created equal just as not all carbs are created equal. There are good fats (unsaturated) and bad fats (saturated) just as there are good and bad forms of carbs.
I mentioned in another thread that I actually found I was leaner when my fat content was slightly higher (~30%). This however, was getting most of my fat calories from good fat sources like coconut and avocados, and peanut and olive oil (lots of olive oil!).
ELITETRACK Founder
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Member
No, my mom is not a competitive athlete. I was pointing out the fact that she had the book and I was reading it. It actually talks about if you're an athlete that you should add one "zone" meal everyday.
I know not all carbs and fats are created equal. That's a given. But do you really think that 30% fat is good? It may be I don't know.
So does everyone agree that 40-30-30 is good for an athlete and just add another meal or two? Here is how my meals would go:
Breakfast
Mid-Morning Snack
Lunch
Post-Workout
Dinner
Final SnackHow does that look? Just spread out calories. BTW, does this diet go by calories or just portions, like BFL?
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Participant
Work in reverse….instead of looking for ratios…
(1) How much protein you need per day
Total/35-40 grams = per meal average
Total fuel needed per day (training) + 120 grams of cho
Then add 100 grams or less of fat
Adjust for post recovery needs and snacks…
fat is burned after the run (rest period)
Carbs are burned during a run…(very little)
and example the 400 might require 30 grams of carbohydrates, but the oxygen def. will be so high that it might require 1000 calories of fat and carbs (mostly fat) to recover from.
that is someone running a 46 quarter…so it will not be as high fro a 52 man.
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Member
So let me get this straight:
Protein is = the total number of cals per day divided by 35-40 = per meal average?
Carbs = Confused???
Fat = 100g or less
Post workout up the carbs and protein a bit?
The rest I am confused on… ❓ ❓ ❓
Could you please explain a bit more for me? Sorry :saint:
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Participant
I found the easiest way to do it was to figure out the protein I needed for a day which was 1gram per pound of body weight. then use that number to find the amount of carbs and fat. Divide by how many meals you can comfortably fit in during the day. Your post workout nutrition is just extra and dont fit it into the daily requirements. Make any snacks something like fruit or a small protein bar. This is very easy to follow if you let it be.
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Member
Obrien got me on the Zone. it has worked great. i tried to do a quick speed read but the diet works and if you take the time to read The Zone: A dietary road map. then you will have no trouble with the diet. My biggest missing ingredient was the monosaturated fat. now i use olive oil. the proportions look like this 7/9/1.5 that is low-fat protein/high density carbs/monosaturated fats.
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Participant
most grains are inventions…Man is, Evil. Nature is the void.
I have ratios based on an insulin test but like glucose montiors.
Pete take a look at the kid on my site of age 15…in three months this kid is going to look primal.
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Member
Does everyone here agree with the Zone's "Most Favorable" and "Least Favorable" foods lists? I like it, but peas, carrots, corn on the "least favorable" list, as well as bananas raises questions for me.
https://www.zoneperfect.com/site/content/miniblocks.asp
If someone would like to go over these and speak some thoughts I'd greatly appreciate it.
Also, isn't there a type of rice that's actually a good source of carbs that's not brown or white? I thought I heard something about another type of rice.
Thanks.
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Keymaster
I don't quite understand this list either….carrots, sweet potato, and corn grouped with ice cream and potato chips???? I'm assuming this is only looking at the effects of the listed foods on insulin response. It certainly isn't putting nutritional value (as in vitamins, minerals, antioxidants, etc.) as the primary determinant for which list each item goes on. Like 400stud, I'd also be interested to hear others comments on this list, especially those familiar with the ZonePerfect diet.
ELITETRACK Founder
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Participant
I've followed "Zone-type" eating plan (along with modifications from Natural Hormonal Enhancement) and have lost 20 lbs since mid-August.
i don't follow it religiously. but some things are simple like
1 – more water, more fruits and veggies (i try to get six serving a day and would like to get to an average of 8).
2 – try to spread your carb intake throughout the day to "blunt" the insulin response.
3- eat smaller meals more frequently
4- be aware of the glycemic index and it's consequences for enery and mood swings
5 – there are certian food which are highly thermogenic which
6 – once you swich from being carb dependatn you really feel a lot different
7 – most people are fairly defiicient in omega 3's/essential fats.
8 – the 1/3: 2/3 rule works really well. 1/3 of the plate should be protein the other 2/3 should be frutis and veggies.
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