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There are some 16 different countries that line the Mediterranean Sea and the cuisine is very different in each country. For example, only in Italy do people eat a lot of pasta. However, all the diets of this region put an emphasis on fruits and vegetables, just like the Zone Diet. Also, fish and chicken are the primary sources of lean protein which is similar to the Zone Diet and at consumption levels similar to the Zone Diet.
Finally, olive oil and nuts are the primary sources of fat just like the Zone Diet. The major difference between the Zone Diet and the Mediterranean diet is the reduced intake of grains breads and pasta and starches potatoes and rice with a corresponding increase in non-starchy vegetables and fruits. That one seemingly small dietary difference has significant hormonal implications. By replacing the grains and starches found in the Mediterranean diet with even more vegetables and fruits, the Zone Diet represents the evolution of the Mediterranean diet with fewer calories, more fermentable fiber, and more polyphenols and with far better blood glucose control.
While the Mediterranean diet is a good even if totally undefined diet, the Zone Diet represents a hormonally superior choice with a high degree of dietary definition that results in the reduction of insulin resistance and cellular inflammation. The most quoted study Prevention with the Mediterranean Diet or PREDIMED was designed so show that changing the diet of individuals primarily located in the Spain to a more Mediterranean diet could be useful in preventing cardiovascular disease.
Initially all the subjects were eating a relatively high-fat diet. The subjects were then divided into three groups. One group was given free nuts and regular intensive counseling on how to incorporate the principles of the Mediterranean diet more fruits and vegetables into their daily diet. The second group was given free olive oil and intensive regular counseling on how to incorporate the principles of the Mediterranean diet more fruit and vegetables into their daily diet. The third group the control group was given nothing outside the advice to consume less fat.
Of course, you would never realize this design flaw by simply reading the article. You must go to the supplemental material embedded only in the electronic files of the New England Journal of Medicine. Here is what it stated:. Funciona siempre. Zone Diet versus Ketogenic Diets What about ketogenic diets? A ketogenic diet is a high-fat, very low-carbohydrate diet designed to generate ketosis. This deficiency of stored carbohydrates in the liver produced by following a ketogenic diet also means that there is no way to stabilize blood sugar levels between meals.
Furthermore, instead of a normal clean oxidation of the fatty acids to carbon dioxide and water for the generation of ATP, you now get metabolic by-products termed ketone bodies circulating in the blood that the body tries to reduce by increased urination. The Zone Diet, on the other hand, is a protein-adequate, carbohydrate-moderate, low-fat diet that prevents ketosis. Ketogenic diets were first made popular by Robert Atkins in s, and they rise and fall in popularity with each new generation.
With the resurgence of ketogenic diets in the early part of this century, I published a carefully controlled head-to-head clinical comparison of the Zone Diet and a ketogenic diet in Using overweight and obese subjects, each group ate meals prepared for them and consumed the same number of calories about 1, calories per day and the same levels of protein at each meal. The only variable was the fat-to-carbohydrate ratio at each meal.
The results? Additional analysis demonstrated that those following the ketogenic diet had higher levels of fatigue when performing mild exercise and they lost calcium most likely from their bones. These are not strong selling points for a ketogenic diet. Este suele ser el primer paso hacia el desarrollo de la diabetes tipo 2.
Zone Diet versus Longevity Diets We also hear a lot of talk about areas in the world that people seem to have greater longevity and a longer healthspan.
Unfortunately, most of these regions also have poorly documented birth and medical records meaning the stated ages of those being interviewed may be somewhat suspect. The only region of reported longevity that does have legitimate birth and medical records is the island of Okinawa. So, how does the Zone Diet stack up against the Okinawan diet? Hay varias similitudes entre las dos dietas.
El contenido de carbohidratos de la dieta de Okinawa proviene principalmente de una patata morada exclusiva de Okinawa, que es excepcionalmente rica en polifenoles por eso es morada. Can those benefits be enhanced or easier to obtain by adding the concept of intermittent fasting?
Intermittent fasting is based on the idea that continuous calorie restriction is too hard to follow on a long-term basis. So maybe you can just do it for a couple of days with mini-fasts, knowing you can overeat the next day.
In one version of intermittent fasting, you eat normally of course this is what probably caused the weight gain in the first place for five days and then do a limited fast of about calories per day for two days. This is known as either the diet or the Fast diet. Another version has you alternating partial-fasting days 25 percent of your normal calorie diet with a mini-feast percent of your normal calorie intake days as reward days resulting in an overall diet consisting of 75 percent of your normal calorie intake instead of following a constantly calorie restricted diet providing 75 percent of your normal calorie intake every day.
Regardless of the approach, recently published long-term studies have demonstrated no benefits of intermittent fasting compared to consuming the same number of restricted calories day in and day out.
Furthermore, there is no difference in weight loss. However, the subjects were less compliant on the intermediate fasting diet—probably because they were hungrier on their mini-fasting days. The same lack of differences between consistent calorie restriction like the Zone Diet and intermittent fasting is also found in a recent long-term study with type 2 diabetics. I am very big on the idea of attribution. There are two primary differences between a paleo diet and the Zone Diet.
The first difference is that the Zone Diet starts with your calculated protein requirements that are unique to you. Since the absolute levels of protein consumption is left unstated in paleo diets, this potentially could lead to the potential overconsumption of protein as well as consumption of excess calories.
As I described in the previous chapter, the absolute elimination of wheat, legumes as well as lectins and dairy protein may not stand up to closer examination. However, I personally agreed with the recent study in Lancet that the ideal consumption of alcohol is probably zero. Other than those differences, the Paleo diet and the Zone Diet are like two peas in a pod even though peas are legumes. Support Press Room. Otros canales www. Descargo de responsabilidad: El contenido de este sitio web se basa en las opiniones del Dr.
Barry Sears, a menos que se indique lo contrario. Barry Sears. El Dr. La dieta de la zona contra las dietas populares. Support Press Room Otros canales www.
Dieta Para Estar en la Zona by Dr Barry Sears, Bill Lawren (Paperback / softback, 1997)
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