This article is for informational purposes only . The author of the article, limiting himself to reporting what is necessary for the nutritional system in question, refrains from any comment and does not intend to advise or advise against following it.
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Generality
The Zone diet is a dietary style of American origin , coined and disseminated by the biochemist Dr. Barry Sears .
The understanding of the Zone diet is of a healthy nature . Through a series of dietary corrections, it is possible to combat overweight by improving metabolic homeostasis .
The Zone diet does not take into account calories but the quantities of energetic macronutrients . This is based on:
- on the choice of good fats( unsaturated omega 9 and omega 3 );
- on the managementof the load and the glycemic index of foods and meals, with the aim of avoiding glycemic and insulin peaks .
Fat intake affects the balance of eicosanoids , i.e. those biological agents that regulate the inflammatory state and affect various other biological functions . The polyunsaturated omega 3 and monounsaturated omega 9 promote the secretion of the good ones (vasodilators and anti-inflammatory), while the excess arachidonic acid ( omega 6 ) favors the production of the bad ones ( vasoconstrictors and proinflammatory ).
The attention of the American inventor focuses, in particular, on the management of these hormone-like molecules. The balance between the two guarantees normal blood pressure , a normal blood clotting process , etc., preventing the risk of dysmetabolism and cardio – circulatory complications from increasing .
Insulin is an anabolic hormone which, if in excess, acts by promoting the synthesis of fats and adipose storage . Stimulated by the intake of energy nutrients , in particular by large quantities of carbohydrates with a high glycemic index , it is mainly used to help the delivery of blood glucose within certain tissues – such as muscles . It therefore has a hypoglycemic function .
This function may fail if glucose tolerance and insulin sensitivity are reduced due to various factors – including overweight , sedentary lifestyle and individual predisposition .
When too much insulin is secreted and remains in circulation for a long time , in addition to favoring the increase in fat mass , it negatively affects various indicators of the state of health, such as the general inflammatory state mentioned above.
How does it work
The “traditional” zone diet is of American origin and breaks down into nutrients as follows: 40% carbohydrates , 30% proteins , 30% fats .
Compared to the Mediterranean diet , carbohydrates are lower and proteins higher, with the aim of moderating insulinemia and controlling the organic production of these eicosanoids .
All this by evaluating not the daily caloric intake , but the quantity of energetic macronutrients . The calculation system is called ” blocks “.
Each block, composed of the aforementioned percentage distribution , allows you to optimally manage the glycemic and insulin response .
However, given its peculiarity of banning foods rich in medium and high GI carbohydrates (glycemic index) such as flour derivatives ( bread , pizza , pasta, etc. ) and potatoes – fundamentals of the Mediterranean diet – very often the diet the area scares anyone who approaches it. This is how the Italian Zone Diet was born .
Italian area
The Italian zone diet still follows the directives and principles of the original American one, but also allows typically Mediterranean foods , while categorizing them into: privileged , almost privileged and disadvantageous sources .
In this way, anyone wishing to try the Zone, would not necessarily be forced to give up , for example, the classic tomato bruschetta , but would still be informed and aware of how convenient it is to use these foods in moderation.
This Italian version of the Zone Diet is much more accessible and less drastic , especially for those who have always been used to having breakfast with coffee and croissant or having lunch with a nice plate of pasta followed by the ” shoe with bread”.
The Italian Zone diet is a solution that could be defined as ” intermediate “, placing itself halfway between the Mediterranean diet and the original Zone diet.
Does the Italian Zone Diet work?
Like all diets that provide less energy than is consumed , even the Italian zone diet can lead to weight loss and improve metabolic parameters . No more than the others, of course.
We have said that, compared to the traditional zone diet, the Italian one guarantees better compliance of the population in the Bel Paese. However, it only comes down to a different calculation of how much to eat during the day.
Yes, because even in the Mediterranean diet there are medium portions to follow ; bread, pasta, potatoes and pizza have never been free for consumption. Furthermore, always in the Mediterranean diet, the sources of fats are essentially of good quality ; in the pelvis there are no traditional habits that lead to an imbalance in the balance of fats – saturated lipids and excessive amounts of arachidonic acid are not on the agenda. Seasoned cheeses may be an exception, which however are recommended no more than two 80g portions per week.
In addition, however, the Mediterranean diet leads to the consumption of whole and whole grains and legumes , which appear marginally in the Italian area.
Many consider it important to supplement with omega 3 fatty acids , typical of the zone diet. The Mediterranean regime is however naturally rich in vegetables and seeds – rich in alpha linolenic acid – as well as in small poor fish – including a lot of blue fish , such as sardines – effectively complying with any need for eicosapentaenoic and docosahexaenoic acid .
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