The studies about zone diet and lifestyle derives from the dietary plans of
US athletes. So it consists of a substantial calorie restriction based on
the strong reduction of carbohydrate consumption. Zone diet and lifestyle is
an important combination. So the intracellular
reactions caused by the reduction in the amount of calories absorbed
produce a significant improvement in health conditions so as to make this
diet be considered a real elixir of long life. Then at the basis of this diet is
the calculation of the “real” energy needs of each individual, that is,
compared to the lifestyle (for example, it is said that an individual should
ingest 1800 – 1900 kcal / day but who is sedentary or has a slowed
metabolism should introduce less).
So the thermal basis of this diet was formulated by the American physician
and biochemist Barry Sears and is based on the functionality of special
hormones called eicosanoids. Then they are produced by the cells of our
body but there are “good production of the “good” ones and hinder the
production of the “bad” ones. Anyway at the basis of this control is the
regulation of insulin levels so it is essential to balance the quantity and
quality of ingested foods very well. It is important to establish the correct
need for proteins, carbohydrates and fats that depend on individual
characteristics such as lean body mass and physical
activity.
INSULIN http://www.insulin.com
Dr. Sears studied the zone diet and the link with a lifestyle so he calculated the energy sources for our body in this way: 40%
carbohydrates, 30% proteins, 30% fats. However with these proportions
there would be good control of insulin levels with a not excessive entry of
sugar into the cells and therefore their reduced transformation into fats.
insulin control is also very important to prevent the main enemy of those w
who want to go on a diet, namely hunger attacks.
They are an unstoppable often compulsive need to ingest food
especially carbohydrates and sugars in partucular.
Pproduces uncontrollable hunger attacks because an increase
in insulin levels triggers so-called “chemical hunger”. Cereals have an
unbalanced nutrient content in favor of carbohydrates so they will
inevitably raise blood sugar.
ZONE DIET http://www.zonediet.com
The validity of the zone diet consists in taking foods that are not very
balanced towards carbohydrates with a preference for proteins in order to
stimulate little insulin and all the harmful effects that its increase produces.
In theory, meals rich in meat, fish, eggs and poor in pasta or rice should be
prepared. All this represents a problem for those who are vegetarian or
vegan or care about their health so they do not want to exaggerate with
protein sources of animal origin. So soy, in this case, represents the ideal
solution because it is the only plant-based food in which the protein /
carbohydrate ratio is clearly in favor of proteins therefore insulin will be
little stimulated with great satisfaction of vegetarians who will be able
to obtain these results without resorting to animal protein sources. This
healthy protein / carbohydrate ratio of the zone diet will also have a great
anti-inflammatory function with a great benefit for body tissues thanks to
the stimulation of the production of “good” eicosanoids. Another useful
stimulus for our health generated by the zone diet is to increase the
production of glucagon which is the hormone insulin antagonist. the
reduction of insulin produces beneficial effects such as reduced fat
accumulation and good blood glucose levels and general state of health as
well as fighting diabetes which can be congenital or even acquired due to
an incorrect lifestyle.
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SOY http://www.soy.com
In my blog I talked abundantly about the soy-based “vegan” zone diet.
This precious legume has nutritional principles equal to or superior to
those of meat, therefore it can be part of the ingredients of the recipes of
the zone diet. It is known that soy is, perhaps the highest protein food
therefore well suited to the zone diet. It is based on the principle that it is
possible to minimize the ingestion of carbohydrates that raise insulin too
much by using protein foods as the main energy source. Using soy for
“zone” recipes is the only way for vegetarians and vegans to eat highly
protein foods without resorting to animal products. More than the calories
ingested the real enemy of our line are the insulin spikes which represent a
reaction carbohydrates into the blood following the introduction of
carbohydrates.
COMBINATIONS OF ZONE DIET AND LIFESTYLE
The vegan diet is based on protein dishes with few carbohydrates. I
In fact it is necessary to combine legumes and, in particular, soy with
vegetables in order to exploit soy proteins for plastic purposes (to
“manufacture” tissues), with biochemical purposes (hormones, enzymes,
antibodies, etc.) and, what I am more interested in this blog, for energy
purposes. In fact the”zone diet” is above all a lifestyle. The
body’s natural fuel is sugars (carbohydrates), the secondary one is lipids
(fats), the tertiary one is proteins. A diet low in carbohydrates and fats but
rich in proteins, vitamins and minerals will induce the body to exploit body
fat to obtain metabolic energy. Those who do not eat meat or fish can apply
the zone diet using soy which is a valid substitute. “Sesame and lemon soy
meatballs with vegetable salad” could be the ideal dish for those who adopt
the zone diet, in fact they contain in large quantities noble proteins with
essential and branched aminacids, essential fats omega3 (olive oil),
vitamins and mineral salts (vegetables).
RECIPE OF ZONE DIET
The “zone diet” is above all a lifestyle so you have to eat partcular dishes.
They can be an excellent second course or an excellent single dish. It is a
fairly refined dish that would not disfigure during a refined lunch or dinner
and that can be offered both to vegans and to “omnivores”. SESAME AND
LEMON SOYBEAN MEATBALLS WITH VEGETABLES INGREDIENTS: – 350gr.
SOYBEAN MIXTURE (250gr, SOAKED SOYBEAN, 100gr: boiled and crushed
potatoes, salt, pepper, parsley, cumin); – 500gr. OF PEPPERS; – 450gr. OF
ONION; – 500gr, OF CARROTS; – 4 SPOONS OF WHITE SESAME SEEDS; – 4
SPOONS OF LEMON JUICE; -5 LEMON SLICES; – 5 SPOONS OF EXTRA VIRGIN
OLIVE OIL; – 1 garlic clove; – 1/2 SAGE SPARK; – 1 sprig of rosemary; – 1 TIN OF
CIPOLLINA HERB – MIX THE 350gr. SOAKED AND STRIPED SOYA WITH
boiled and mashed potatoes and flavorings and prepare meatballs; – BROW
THE ONION IN A WOCK WITH OIL, WHEN IT WILL BEGIN TO ADD THE
VEGETABLES AND AROMAS – FINALLY ADD THE MEATBALLS, MAKE IT
BROWN, ADD A LITTLE WATER AND COOK ALL TOGETHER UNTIL THE
MEATBALLS WILL BE COOKED ALSO INTERNALLY; – ADJUST WITH THE
PLEASURE SALT (my advice is to use as little as possible) doc. Massimiliano Mangafà