Doing the Zone diet is very easy. What you want to do is combine carbohydrates, fats and proteins in a 40-30-30 ratio. There are two way to measurement : the blocks and the visual. It is advisable to start with the block method to become familiar with the proportions, to follow the diet better and to obtain better results.
1) Divide the dish into 3 equal parts and start by putting in one third the protein, which will be approximately the size and thickness of the palm of your hand (without the fingers). This measure is equivalent to about 100 g for women and about 150 g for men (heavy in crude). This protein does not have to be animal protein, but it has to be rich in proteins. For vegans it is equivalent to tofu or soy products (meat imitation). For vegetarians, it may also include protein sources rich in dairy and eggs as well as vegetarian sources of protein.
2) Then fill the other 2/3 of the plate or the volume of 2 fists of carbohydrates from salad and vegetables, as they are richer in antioxidants and generally provide less glucose. We can take a piece of fruit for dessert. If we chose pasta or rice as carbohydrate, instead of vegetables, we would only fill 1/3 of the plate, or a fist, and the other third of the plate would be free. In this case we would not take fruit.
3) Finally we added fat (monounsaturated) to season our vegetables and salads, and to cook the proteins, mainly in the form of extra virgin olive oil. The recommended amount is a tablespoon of
Now watch the clock: If after 3-4 hours you are not hungry and you feel more mental concentration, it is because you have stabilized blood sugar levels.
To calculate what we should eat each day, or what is the same, which is our number of blocks, we must take into account the percentage of body fat, lean mass and physical activity we do among other factors.
Find out how many blocks of food you have to consume each day with our BLOCK CALCULATOR .
For most women will be 12 and for men 15 blocks.
· Make every day at least 5 meals: 3 main and 2 snacks
· Breakfast in the first hour after waking us up
· Do not allow more than 3 - 4 hours between meals
· Drink between 1.5 - 2 liters of water a day
· Diet rich in Omega 3 and antioxidants Click the Link and Order Your Zone Diet Recipes
