The Zone
Description
"The Zone" refers to a desirable range of insulin, which dictates the body's ability to maintain correct body fat levels.
This is achieved through eating a diet composed of the following proportions:
| Carbohydrates | 40% |
| Protein | 30% |
| Fats | 30% |
While these recommendations reflect typical American eating patterns, they go against recent trends which have emphasized: "Low fat, high carbohydrates". However, so far as the zone is concerned, the fatty acid metabolism is a key, via eicosanoids. It is the author's contention (Dr. Barry Sears, Ph.D. a biochemist) that insulin metabolism dictates body fat storage not simply, a surplus of dietary fat; indeed, high carbohydrates are seen as having a negative effect insulin metabolism and are held chiefly responsible for increased body fat.
What is the Zone?
Simply put, it is the metabolic state in which the body works at peak efficiency. Inside the Zone life becomes easier and better.
The following excerpts were taken from Dr. Barry Sears' best-selling book,
Enter the Zone, © 1995 HarperCollins Publishers, Inc.:
What are eicosanoids?
Although most of us can't recall learning anything about eicosanoids, their importance earned the Nobel Prize in Medicine in 1982.
"Eicosanoids are the most powerful biochemicals in the body," says Dr. Sears, "and are totally derived from dietary fat. Like all biochemical control systems, eicosanoids have opposing physiological functions, which can be termed as either 'good' or 'bad.' If you make more 'good' eicosanoids you can accelerate the use of stored body fat. On the other hand, if you make more 'bad' eicosanoids, just the opposite occurs. What determines whether of not you make 'good' or 'bad' eicosanoids is controlled by the biochemical responses generated in a meal. High levels of carbohydrates decrease the production of 'good' eicosanoids and
increase the production of 'bad' eicosanoids. The end result, you never
access your stored body fat."
Athletic performance
"A Zone-favorable diet significantly enhances athletic performance in ways that can be scientifically measured."
"Athletes on high-carbohydrate diets are forcing their bodies to produce too much insulin, which in turn keeps their cells churning out 'bad' eicosanoids. This unfortunate combination reduces oxygen transfer to the muscle cells thus reducing endurance and overall physical performance. At the same time, this ongoing hyperinsulimia spells constant hunger, setting up a vicious circle if the athlete uses carbohydrates to appease that hunger.
"In the Zone, fatty acids are released from adipose tissue at a faster rate, meaning increased muscular endurance . . . Stored fat is better utilized, both during training and at rest, and this provides the desirable fat loss that almost all athletes seek.
"Your secret password for entering the Zone lies hidden in the
insulin-glucagon axis. Insulin, you'll recall, is a storage hormone. Its job is to take excess glucose from dietary carbohydrates and excess amino acids from dietary protein, and store them in the adipose tissue as fat. Glucagon's primary job is to release stored carbohydrates, in the form of glucose from the liver. Once released by glucagon, this glucose enters the bloodstream, and helps maintain the tight balance of blood sugar required for the brain to function adequately.
"The release of insulin is stimulated by carbohydrates, especially by high-glycemic carbohydrates like breads and pastas. On the other hand, glucagon (which, like insulin, is secreted by the pancreas) is stimulated by dietary protein.
"So the critical hormonal balance of insulin and glucagon depends on two things. One is the size of the meal you eat: excess calories and nutrients stimulate secretion of insulin. The other is the ratio of protein to carbohydrate in each meal.
"In fact, when you achieve the right mathematical ratio of protein-to-carbohydrate, you'll be able to control eicosanoids with drug-like precision. The better you control this eicosanoid balance, the better your quality of life."
Excerpts are copyright 1995 by Dr. Barry Sears. All rights reserved.
Sample Menu
A typical meal might be:
Chicken breast
Broccoli
Salad
Apple
Water
The main omission from recent trends is the absence of cereals i.e. bread or pasta. Consequently, most Italian entrees would not comply with the parameters of the "Zone".
A range of typical Zone meals has been provided on the Internet by Wellness Unlimited:
OPTION 1
BREAKFAST - Scrambled Eggs & Bacon - 5 Blocks P/C/F
3/4 cup of Egg Substitutes
2 oz. of Extra Lean Canadian Bacon
1 Whole grain english muffin
1 Cup of Cantaloupe (cubed)
LUNCH - Chicken Salad Sandwich - 5 Blocks P/C/F
2 Slices of Whole grain bread
4 oz. of cooked chicken breast (cubed)
chopped celery & onion
5 tsp. of Light mayonnaise
Lettuce and tomato slice
1 oz. Shredded low-fat cheese
Dill Pickle wedge
1/2 of an orange
SNACK - 1 Block
1/2 of a 40/30/30 bar - 1 block
DINNER - Barbecued Pork Chops - 5 Blocks
5 Oz. of Lean pork chops sliced thin
1 - 2 teaspoons of Barbecue sauce
2 cups of Green and waxed beans mixed and steamed
1/2 cup of coleslaw
3/4 cup of unsweetened applesauce
EVENING SNACK - Prior to bedtime
1/2 of a 40/30/30 bar - 1 block
OPTION 2
BREAKFAST - French Toast Sticks and Canadian Bacon - 5
Blocks
1-1/2 slices Whole grain bread cut into sticks and soaked in
1/2 cup of egg substitutes
Dust cooked toast sticks with confectioners sugar and top with
2 cups of sliced strawberries
3 oz. Extra lean Canadian Bacon
LUNCH - BLT Sandwich
2 Slices Whole Grain bread
3 oz. of extra lean Canadian Bacon
Lettuce and tomato slice
2 oz. Low-fat cheese
5 tsp. Light mayonnaise
1/3 cup canned light peaches
SNACK - 1 Block
1/2 of a 40/30/30 bar - 1 block
ROAST TURKEY
5 oz. Skinless roast turkey breast
2-1/2 cups Steamed broccoli and cauliflower, mixed
2/3 cup Mashed hubbard squash
1/2 cup boiled and drained onions
1 tsp. butter
1 large tossed salad
2 tsp. Olive oil and vinegar dressing
EVENING SNACK - Prior to bedtime
1/2 of a 40/30/30 bar - 1 block
© 1997 Wellness Unlimited
A "block" is considered to be around 100 calories.
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