Mon, Aug-27-07, 12:06
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Senior Member
Posts: 525
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Plan: Low-carb
Stats: 166/150/132
BF:31%/ ? /23.5%
Progress: 47%
Location: California
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Quote:
Originally Posted by newland
I'm very much interested in the Zone diet because it seems to me the best diet around representing the perfect balance between high-carb and low-carb between excessive meat consumption and vegan between extreme stricteness and wild indulgence between macronutrients-obsession and micronutrients-importance.
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I just turned 18 and I'm underweight and I'm male.
I'm also not very healthy and my main problem is fatigue and exhaustation, I'm always (especially after a meal) tired, sleepy, weak, spacey and often too tired to do anything. Anyway, I clearly need to gain weight muscle possibly.
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Good for you for starting some research into nutrition. Where are you in the process? You've read Sears' book(s) and others as well? You've read reviews of the diets? You've tracked your own eating behavior with Fitday.com or another food tracker?
Quote:
The Zone diet just seem too low in calories.
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This is a commonly raised point in the review literature.
From the Zone Living site:
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Meals for Males
At each meal consume approximately:
15 grams of fat
30 grams of protein (2x the fat grams)
45 grams of carbohydrate (3x the fat grams)
Snacks for Males
At each snack consume approximately:
3 grams of fat
6 grams of protein (2x the fat grams)
9 grams of carbohydrate (3x the fat grams)
The 1-2-3 method is an easy way to make sure you get the right balance of fat, protein and carbohydrates to “turn on” a fat-burning metabolism and satisfy hunger at the same time.
Remember, the above numbers are approximate. So don’t worry about being 100% precise. Hunger control between meals and how your clothes fit are your best barometers for success.
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So with 3 meals and 2 snacks, you’ve got a minimum of 1478 calories. That's low and you'd be very unlikely to gain weight.
From just a sample review at AOL Body
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But one of the Zone's biggest flaws is that it claims that following the 40-30-30 plan may do a variety of things besides help you lose weight, from decreasing your risk of developing cancer, heart disease and other major ailments to improving athletic performance. Unfortunately, according to experts, there isn't much scientific research beyond the testimonials Sears himself has rounded up over the past decade to back up these claims. That means dieters looking to the Zone as a one-stop solution to all of their health concerns may be sadly disappointed.
Is the diet healthy?
Yes and no. The Zone definitely encourages dieters to eat plenty of fiber-packed vegetables and fruits, as well as healthy Omega-3 fats and lean meats. Plus, it requires dieters to eat small meals five times daily, which many dietitians recommend to help keep blood sugar levels steady. However, the diet doesn't stress eating dairy products, which is why some nutritionists find it lacking in certain minerals and vitamins, such as Vitamin D, Vitamin E and calcium, among others. The limited amount of daily carbohydrates allowed can also leave you feeling less energized during the day, making it difficult to incorporate exercise into your weight-loss plan.
What do the experts say?
"On the Zone diet, eating becomes more of a calculated approach rather than a pleasurable approach," says Susan Moores, M.S., R.D., spokesperson for the American Dietetic Association. "When you turn your meals into a math problem that requires very precise calculations, you definitely lose some of the joy that should be a part of eating healthy, especially if you plan on eating healthy long-term," she says. Moores also believes that the low daily calorie intake that (which ranges from 1,200 to 1,500) may not be enough. "It's very difficult to get all the nutrients you need on a 1,200 to 1,500-calorie diet, although it can be done with some outside help, such as supplements," says Moores, "Because the Zone is intended to be a life-long eating plan and not just a temporary means of losing weight, this imbalance of nutrients could become a larger issue down the road if dieters aren't aware of what nutrients they may be lacking."
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So let's blow the "blocks" and go with the 2500 calories you mention:
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As for me, experts say that a boy may age that needs to gain weight needs on average 2500 calories. This is like 28 blocks!
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So, what someone who wants the benefit of the Zone diet but don't want to lose weight and don't want to waste away must do to be in the Zone?
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Check my math?
2500 calories divided into 40%carb: 30%protein: 30% fat
1000 calories = 250g carbs
750 calories = 187.4g protein
750 calories = 83.3g fat
That's relatively low-fat, but you can work out a variety of foods with it. It would provide the calories you aim for. It's do-able. Still, I'd have reservations for you. I'm not dissing it, but you do need to put more work into meal preparation with the Zone than with most other approaches to nutrition.
So, what did you have breakfast today?
Cheers--
Terry-24
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