40-30-30 diet
The 40-30-30 diet , or the Zone diet, is one of the most popular eating plans. If you need to get rid of excess fat, this is an option you should consider.
Created by Dr. Barry Sears in 1995, The Zone is a low-calorie diet . It promises to burn fat (even while you sleep) without feeling hungry. The strategy is to balance your intake of the three nutrients: fat, carbohydrates, and protein.
The Zone does not guarantee immediate weight loss. You can expect to lose about a pound in the first week, but all of the weight loss will be from fat, not muscle or water.
The 40-30-30 diet includes three meals a day and two snacks a day. Each meal is a combination of protein, carbohydrates and fat. Low-fat proteins (skinless chicken, turkey, fish…), low-glycemic carbohydrates (mainly fruits and vegetables) and a small portion of healthy fats (olive oil, avocado, almonds…). Getting omega-3 fatty acids is very important in this diet.
As for prohibited products, there are no completely prohibited products. However, if carbohydrates are the mainstay of your diet, you may find it difficult to adapt to this meal plan. And it is foods such as bread, pasta or cereals that do not play a major or even secondary role.
It is also recommended to avoid various foods, including fruits and vegetables that are relatively high in sugar (corn, carrots, bananas…), fatty red meats and egg yolks.
Ratios are very important in the Zone. They are very specific and all meals should be the same: 40% carbohydrates, 30% protein and 30% fat.
To put these percentages into practice, divide the plate into three equal parts. One third of the plate is protein, and the remaining two parts are non-starchy fruits and vegetables. Finally, a pinch of monounsaturated fat is added. A tablespoon of virgin olive oil or nuts such as almonds is recommended.
In terms of calories, aim for 1,500 calories per day for men and around 1,200 for women following this diet plan.
Given the high amount of vegetables, this is a diet that vegetarians and vegans can easily follow. The zone also offers a gluten-free meal option , as it does not encourage the consumption of wheat, barley or rye. However, if you want to completely give up gluten , you should still look at food labels.
Also, the 40-30-30 diet is low in salt because it emphasizes fresh foods rather than sodium-rich processed foods.
