Burn fat using a zonal diet
Zone diet leads by the number of star fans. Cindy Crawford, Madonna, Alain Delon, Tom Cruise, Jennifer Lopez — All these beautiful and slender people seek the performance of the system.
The author of the diet – Biochemist Barry Sirs – closely took up the problem of food after his father died at the age of 53 from a heart attack. The result of the studies of Sirs was the diet "Zone": it not only burns the excess fat, but also retains the health of the cardiovascular system and normalizes the level of insulin in the blood. The system was published in 1995 and to this day remains one of the most efficient and popular in the world.
Question of proportions
The principle of "zone" seems very simple: to lose weight, you need to consume basic nutrients in a strictly defined ratio. 40% of the daily caloric content should have carbohydrates, 30% per fats and proteins, respectively. It is such a proportion, according to Sirs, sets the borders favorable for slimming "zones". Getting into it, the body begins to cleanse, heal and – cheers! – get rid of excess weight. And all this due to the fact that such a nutrition allows you to maintain insulin in normal. It is important to carefully monitor not to go beyond the borders of the "zone", in other words, control your nutrition.
Apple vs banana
Each gram of carbohydrates contains 4 kcal. However, simple arithmetic will not be able to do. The fact is that not all of them are suitable for a zonal diet. We need slow – those who are absorbed longer and regulate insulin. These include most vegetables and fruits and some cereals – rice, pearl, oatmeal. But with pumpkin, potatoes, peas, corn, bananas, mango, dates, watermelons and melons need to be careful. And uniquely the inhabitant of the "zone" should not meet with refined carbohydrates – sugar and wheat flour. If you doubt whether a diet is suitable for a "zonal" diet, one or another carbonist product is suitable, focus on color: Multicolored carbohydrates are always preferable to white (flour and sugar).
Quantity than interest
Choose meat and fish with minimal fat content. Ideal fit chicken and turkey breasts without skin and lean beef. Duck, lamb and pork are permissible, but very, very rare. Sausage and sausages – under the ban. Fish can almost anyone.
Those who have problems with liver or kidneys, it is better to choose a softest weight loss
Olive oil, avocado, nuts – all these are sources of unsaturated fatty acids, which are very useful to the body (within reasonable limits, of course). But the use of butter, sour cream, margarine is recommended to limit (better exclude).
How to compose a competent "zone" diet? After all, in many products, proteins and fats, and carbohydrates are also contained, and remember all these numbers from the caloric tables is almost impossible. Really followers of the Barry Sirs system will have to spend the rest of the days ("Zone" – this is not a diet for a week-other, and lifestyle) with a calculator in hand? Not necessarily. To facilitate life with losing weight, the author of the methodology proposes to divide food to certain blocks. Each of them contains approximately the same amount of nutrients.
One block is ..
■ 7 g proteins
- 25 g of low-fat beef, lamb, pork, chicken breast, turkey breast, shrimp,
- 40 g salmon, trout, tuna, mackerel, lobster, cod, squid,
- 2 egg whites,
- 1 whole egg
■ 9 g of carbohydrates
- 400 g Fresh cabbage, cucumbers, mushrooms, radish,
- 150 g Luka,
- 2 tomatoes,
- 1 carrot,
- ¼ cup of boiled beans,
- ½ apple, orange or grapefruit,
- 1 peach, lemon or drain,
- 1/3 banana,
- 2 dates,
- ¾ glass pieces of melon or watermelon,
- ¼ cup of potato mashed potatoes,
- ½ Slice of whole grain bread,
- 15 g dry cereals
■ 3 g fat
- 1/3 C. L. Olive, peanut, butter, culinary fat,
- 1 Art. L. low-fat sour cream,
- 1 Art. L. flesh avocado,
- 3 almond nuts,
- 2 cashew nuts,
- 6 pieces. Peanut,
- 1 C. L. Lung Mayonnaise
A block of carbohydrates, proteins and fats just form the proportion you need 40:30:30. For one meal, men are recommended to consume up to four protein blocks, women – up to three. For those who do not want to mess around with blocks, in the "zone" there is a scheme similar to a well-known "Plate models". Fill your plate by following the ratio of 1/3 of "good" proteins, 2/3 of the "color" carbohydrates and some unsaturated fats, so it is practically impossible to be mistaken.
+ Balanced diet comprising all the necessary nutrients.
+ Zonal diet easily tolerated
And, most importantly, it does not cause a constant feeling of hunger. Man feels full.
+ The second week decreases fatigue. The total tone of the body is rising, as well as mental and physical activity.
+ Fast results. Over the first week goes about two kilograms.
– Long counts: If you are not ready for the first time to check with a calculator, the diet is definitely not suitable for you.
– A sharp increase in protein in the diet can affect well-being not for the better.
– lack of carbohydrates can lead to constipation and acne.
– rapid weight return in case of changing the diet.
Approximate menu for day
50 g of roasted bacon, low-fat yogurt with ½ cup of berries and 1 st. L. Almonds, tea or coffee without sugar
150 g baked chicken fillet, champignon salad, olives and celery with lemon juice and vegetable oil, orange,
50 g cheese, ½ apple
150 g beef baked with mustard and apples, any green vegetables, boiled or raw
For the night:
200 g of dry red wine, 50 g of low-fat yogurt
- breakfast no later than an hour after waking up;
- Avoid too long interruptions between meals;
- drink 2 l of water per day;
- to play sports daily;
Cheddar Apple Pie
- 2 apples
- 70 g grated cheese Cheddar
- 3 egg whites
- 3 st. L. oat bran
- 1 Art. Safety milk
- 1 Art. L. olive oil
- Cinnamon and salt to taste
What to do:
In the winding paper for baking the shape of a smooth layer lay out thin slices of apples and sprinkle with cheese. Beat proteins with bran, milk, cinnamon and salt and gently enter olive oil. Pour apples with cheese with a mixture, bake 45 minutes. at 180 ° C. Before feeding the cake, you can pour the fruit syrup (but the diet does not welcome).
Chicken casserole with broccoli
- 800 g Brokincoli Inflorescences
- 400 g chicken breast without bones and leather
- 1 Art. L. olive oil
- 2 st. L. Corn Starch
- 3 st. L. Dijon mustard
- 100 g of degreased Greek yogurt
- 3 st. L. Lemon juice
- 1 Art. L. Lemon zest
- 40 g grated parmesan
- 2 st. Safety milk
What to do:
Preheat oven to 180 ° C. Broccoli boil in boiling water for 4 minutes. and lay out in a baking mold. In the pan heat olive oil, lay out a fine chicken chicken and fry until golden. Enter starch, milk and stirring, cook until the sauce thickens. Add mustard, mayonnaise, yogurt, leaf juice and zest. Share the mixture over broccoli, sprinkle with cheese and bake 15 min.
Baked Cod with Strok Beans
- 2 st. L. olive oil
- 1 Art. L. oatmeal
- 110 g cod
- 2 Slice of tomato
- 300 g of podolova beans
- Salt and pepper to taste
Connect 1 C. L. oils with flakes in a small bowl, salt and pepper. In a shallow shape, faded with baking paper, lay out the cod and coat with a mixture of oil with oat flakes. Decorate with slices of tomatoes and bake at 200 ° С 15-20 minutes, depending on the thickness of a piece of fish. Parallel to boil the string beans in salted water. Serve, slightly sprinkling olive oil.