Zone diet with proteins
July 28th, 2008 -- Posted in protein diet, zone diet | No Comments »Welcome, today we address the issue of protein in the diet of the area. As we reviewed in the previous article, proteins represent the base, the starting point for the diet of the area, since these are based on estimated intake of fats and carbohydrates to achieve a balance and be able within the… area.
The following represents one of the most important rules of the zone regarding proteins: never eat more protein which fits in the palm of your hand. Approximately corresponds to 150gr chicken or its equivalent.
This is a very general rule, but… Is it possible to calculate my needs protein specifically? The answer is YES but we need to know our lean mass and our level of physical activity. I hope you have already calculated… was the work of previous article…. NO… no problem here is the link of the online calculator for lean mass.
Remember a little equivalency blocks in the area.
1 block of protein = 7gr.
1 block fat = 1.5gr
1 block carbohydrate = 9gr
Well now we know our lean body mass, which represents our muscles, tendons, ligaments bones, etc.. we have 50% of the calculation. The following is know our level of physical activity, yesterday the comment in a very generic, here I leave a table more specific.
Physical Activity
Availability of protein in grams.
Sedentario
1.1
Activ Light
1.32
Moderate activities
(1.5hrs/semana)
1.54
Assets (1.5-2.5hrs/semana)
1.76
Very Active (> 2.5hrs/semana)
1.98
Athlete (formal training)
2.2
For more details regarding physical activity consult the article concerning physical activity here.
Now that we know these 2 variables, we review the formula:
Daily protein requirement = lean body mass x factor physical activity.
Reviewed an example, my case would be as follows:
Weight current 68Kg
Mass lean 54kg
Level of physical activity: running (and therefore requires 1.7gr of protein per kilogram of body lean)
Daily protein requirement = 54 x 1.76
Daily protein requirement = 95gr
To convert these blocks in just 95 grams divide between 7… because 1 block of protein equals 7gr. So far everything is very simple perhaps the most problematic may be calculating the mass lean, but with the online calculator there should be no problem.
Returning to the example:
Blocks protein daily protein requirement = daily / 7
Blocks protein daily = 13
We therefore are 13 blocks that I should consume per day depending on my lean mass and physical activity level. In this way it will not be consumed if my muscle and lose weight, or losing weight is fat and this is very important.
The amount of protein due respect just as we respect the medical prescriptions in a recipe. The more attached to this we will get better results.
These divide the 13 blocks in 5 meals, 2 of which are only a snack, give them only 1 block of protein per dish, the other 3 represent the saucer important and divide the rest between them, in my case 11 blocks. This is important: the body assimilates only about 35gr protein per meal, which is not valid try to eat all the blocks in one sitting at the table, we have not shared is what leads to balance and be in the area. It is therefore up to 5 blocks of protein are the ones who can eat per meal. Also well find an easier way to develop our menu.
But… I am a vegetarian, can I follow the diet of the area? Sure, there are good sources of vegetable protein, probably know better than me. The soy products, soy protein powders and tofu are some examples.
Now we know our daily protein requirement in grams, in my case was 95gr, equivalent to 13 blocks in the area, but… How many Calories represents? multiplied by the total protein 4, as are 4 calories it provides every gram of protein.
Note: in calculating calories has nothing to do with the area, because in this diet does not count the number of Calories, only blocks. This is purely out of curiosity.
Until this point, we have taken our first steps towards the area.
The Day After Tomorrow review the next step, carbohydrates and fats, according to our protein requirements, so I hope they are followed step by step, if so to finish the week we will go directly towards the area and obviously towards a change in our life and our weight.
