World’s Best Diet Part 2–The Zone Diet
If you google the word diet, you will come up with over 200,000 results. Every week, month, year, and decade a new study or article comes out claiming certain foods are killing us, or that some other food or nutritional approach will lead us to the promised land. Unfortunately, articles are written to create traffic, so scientific research is often misreported or spun to sell magazines or generate website traffic. The truth is, there are many ways to skin a cat. All of the evidence on nutrition (in regards to weight loss) points to two undeniable truths. First, that dietary adherence is king. It doesn’t matter how perfect or evidence based a nutrition plan is, if you can’t follow it, it doesn’t matter. Before starting any eating plan, you must ask yourself how easy it will be to maintain long term. Second, you must achieve an energy deficit to lose weight (eat less energy than you expend each day). Though “calories in, calories out” may be slightly over simplified, it is still the underlying rule to any weight loss success. For any weight loss plan to work, you must consistently follow the pla, and you must be in a caloric deficit. This series will highlight the nine most popular current nutrition approaches, and the pros and cons of each.
The Zone Diet
Claims: The Zone diet was built around the idea of keeping your macronutrients in a specific ratio. The prescription is 40% carbohydrates, 30% fat, and 30% protein. There aren’t as many robust claims with the zone diet that you find with many other trendy diets out there.
Reality: The Zone diet is a sensible diet approach. Most Americans tend to overeat carbohydrates, and sometimes fat, and under eat protein. This approach increases protein intake and typically reduces carbohydrate and overall calorie intake. If calories are reduced, then this diet will work. The simple act of giving people macronutrients forces them to track their food intake, which in and of itself often reduces intake. We typically recommend carbohydrate intakes of 35-60%, fat intake of 15-30%, and protein intake of 20-35%. As you can see the Zone approach fits this nicely.
Pros: Doesn’t take any food off the table entirely. Allows flexibility with food choices. Tends to increase protein intake in most people. Creates awareness of food intake and requires monitoring intake.
Cons: Doesn’t directly require attention to overall caloric intake. Ignores micronutrient intake (vitamins and minerals) and food quality isn’t necessarily monitored.
Jeff Tirrell, CSCS, CFSC, Pn1