Archive for the 'zone diet' Category
July 28th, 2008 -- Posted in zone diet |
Hello, today a brief review rests with the times that we must continue to stay in the area, this is important because in this way we will remain free from hunger and therefore free from temptations or at least not to give in to them so easy.
The first basic rule is not to miss more than 1 hour after we got up without consuming food. On that premise we distribution of our 5 meals. Let me give you a typical example that fits most people who work.
If a person gets up at 6:30 am must have breakfast within the next hour that means before the 7:30, could take the first intermediate at 11:30 and eat at 2:30 pm, following a serious snack 6:00 pm and dinner at 9:00 pm. I hope you have noticed the pattern of hours… if not here this secrecy: the snacks are ingested 4 hours after meals strong “breakfast and lunch half-day” and highlights (lunch and dinner) are ingested after 3 hours the snack beforehand. This rule will allow us to accommodate our schedule more easily, is illustrated in the table below.
How
Comments
Hour
Breakfast
Before 1 hour after the adjournment
7:30 a.m.
Snack 1
4 hours after breakfast
11:30 a.m.
Food
3 Hours after snack
2:30 p.m.
Snack 2
4 hours after dinner
6:00 p.m.
Dinner
3 hours after the snack
9:00 PM
If you are a very active person or go to bed too late may include another intermediate after dinner no later than 11:00 pm I repeat very active or go to bed very late, most people did not require it or not what we require. As I told them I have done my physical activity at night and snack from 6:00 to change the dinner, I exercise and after the snack consumption change by dinner… the results you can see in the photos that I hung refer the following post if you do not have seen: Starting… and Personal History.
So here we take a major step forward in understanding the diet of the area, I hope you’re following the steps, now you must have, Your knowledge anthropometric (BMI, body fat, lean mass, etc.). Basal metabolism, protein requirements, know how many blocks of protein and carbohydrate you are and should be distributed throughout the day and with the revised today which would be the most optimistic timetable for consumption.
I hope they are motivated to change their lifestyle, remember that the only way to achieve success if they see it as just a diet to lose weight or size, with security in the short or medium term to regain the lost weight.
Of course I want to publicly congratulate my assistant Doris, who decided to enter the “zone”, hopefully will achieve its goal.
July 28th, 2008 -- Posted in zone diet |
Hello everybody, I hope you have a weekend productive and happy, the previous occasion you look at the example of my own one day in the area, which is perhaps not very instructive especially for women, because of the obvious differences, sex, lean mass, and so on. so I decided to include today, but one example, referring to the typical American woman. Thus I expect better illustrate the menu for one day in the area for women.
Note: obviously this menu is for illustrative purposes does not represent a formal proposal dietary or customized for women.
Breakfast:
2 egg whites
1 slice of ham, turkey
2 / 3 teaspoon olive oil
2 cups strawberry.
It is for 2 blocks of protein, carbohydrate, 2 and 2 fat.
Prepare an omelet with ham, clear and olive oil, accompanied with strawberries.
Intermediate in the Morning:
1 slice of ham, turkey
1 tangerine
3 almonds
Recall that the snacks are always 1 block.
Lunch:
90gr d chicken breast to the Grill
2 cups steamed broccoli
Lettuce to taste
Olive oil and vinegar
It could prepare a salad and dressing: vinegar and olive oil.
Intermediate in the afternoon
¾ cup cottage cheese
1 plum
3 almonds
Dinner
90gr salmon
2 tablespoons of avocado
2 cups steamed vegetables
1 apple
Use your imagination to integrate the saucer.
Depending on schedules that handle the intermediary of the afternoon it’s time to begin the night before going to sleep, while respecting the rule of 5 hours. It could also vary depending on physical activity, for example I ceño at 6 pm I exercise of approximately 9 to 10 p.m. and as regularly before going to bed.
As you can see the amount of food is acceptable, ingesting all fruit and vegetables recommended not feel hungry between meals, as our insulin levels are optimal.
The representation of these calorie foods serious about 1000 Calories, it seems little, but the typical US woman requires approximately 1300-1500 Calories. The caloric difference is enough to promote weight loss, this from the point of view and caloric terms Hormone (the area) would have a food “hormonally” balanced which induce weight loss.
July 28th, 2008 -- Posted in zone diet |
This article is referring to a comparison in the food pyramid between the conventional and in the area. It is important to have a mindset of the pyramid in the area, so when we go shopping not forget foods that are best for our bodies.
I leave the 2 photos, you dry your conclusions, whether they require more information on food consult: ARTICLE Balanced diet and interpretation of information Nutrimental of Empaques.
July 28th, 2008 -- Posted in zone diet |
Until today we have reviewed both the basic concepts of nutrition and physical activity and body composition, coupled with the foregoing the fundamentals of diet in the area. Therefore our know:
Body mass index
Basal Metabolism
Percentage of body fat
Lean body mass
Request protein to be in the area
If you still can not calculate what you can do so by clicking on each title, it would be important that you give the task of reviewing each item and you will be easier to merge a diet that will lead to a favorable change of life.
Well, remember that a typical day in the area consists of 5 meals, 3 and 2 main snacks such compounds by only 1 block of protein, 1 carbohydrate and fat 1, the remaining blocks will be divided into the rest of the meal the most equitable manner possible.
We eat every 5 hours, not to miss more time, thus spend the least amount of time outside the “zone” or always within it. If you do not have the hunger and have spent 5 hours, is indicative that your glucose levels remain constant and those in the area. But… do I have to eat without hunger? The answer is YES, thus steady continuity with glucose levels inside the area.
Recall my example, here I leave the link, for those who do not remember.
|
Comida
|
Brekfast
|
Food
|
snack
|
dinner
|
|
Protein
|
3
|
4
|
1
|
4
|
1
|
13
|
|
Carbohydrates
|
3
|
4
|
1
|
4
|
1
|
13
|
|
Fats
|
3
|
4
|
1
|
4
|
1
|
13
|
There are 13 because those were my daily protein requirements, and I have circulated in this way, now that there is only replace them by blocks of food.
This is the menu today, while respecting the blocks above.
Breakfast (3 blocks)
4 egg whites plus 30 grams of ham turkey (1 slice approx.), A spoonful of olive oil, and a slice of bread or rye and a half cup of grapes.
Explanations
2 egg whites = 1 block of protein x 2 = 2 blocks of protein
30gr. ham turkey = 1 block of protein
These are month 3 block of protein that correspond to breakfast, lunch and could change only 2 egg whites with 60gr of ham.
½ loaf of bread = 1 block carbohydrates x 2 = 2 blocks carbohydrates
½ cup of grapes = 1 block carbohydrates
This represents the 3 blocks, the full slice of bread (2 blocks) and half a cup of grapes
1 / 3 of tablespoons olive oil = block if I use a tablespoon 3 blocks are complete. And this represents fats.
This simple, I now have a breakfast to start the day in the area.
Lunch (4 blocks)
180gr fish, plus 2 cups of steamed vegetables (broccoli and cauliflower), an apple and 4 teaspoons chopped almonds.
45 grams of fish protein block = 1 x 4 = 4 blocks (180gr)
This represents proteins that touches me to consume half a day.
1 cup vegetable block carbohydrate = 1 x 2 = 2 blocks
Apple = 1 ½ block carbohydrates x 2 = 2 blocks
This will integrate 4 blocks carbohydrates
1 tablespoon minced almonds = 1 x 4 block fat
This represents my 4 blocks fat.
Snack (1 block)
30gr ham over half slice of bread and olives 3.
That way I get 1 block each macronutrient.
Dinner (4 blocks)
120gr tuna in water, 4 pieces (squares) of crackers, 1 / 3 cup chíncharos, a pear, 3 olives and 1 tablespoon of regular mayonnaise.
30gr tuna = 1 block of protein x 4 = 4 blocks (120gr)
This represents the protein for dinner.
4 pieces of crackers = 1 block carbohydrates
1 / 3 cup chíncharo = 1 block carbohydrates
Media pear = 1 block carbohydrates x 2 = 2 blocks
Thus the full 4 blocks carbohydrates.
1 / 3 tablespoon of regular mayonnaise = 1 block fat x 3 = 1 tablespoon = 3 blocks
3 = 1 block olives
Total 4 blocks fat.
Snack before going to sleep (1 block)
30gr turkey breast
1 cup strawberry.
2 walnuts
Each of these foods represent a block of protein, carbohydrate and fat respectively.
As you can see is not a very limited menu or in small quantity, is enough, believe me, these amounts were reached satiety. Perhaps at the beginning is a little difficult but it is only a matter of getting used and begin to feel the positive effects of weight loss.
I hope this will be able to help, later include a table of equivalencies for food, quantity and blocks.
For now stay in line, thanks and see you soon.
July 28th, 2008 -- Posted in protein diet, zone diet |
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.
