Example of a day in the 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 28 2008 08:22 am | zone diet