Zone Diet: Two Systems to Get Started

ATTENTION! This article is for informational purposes only. The author of the article, limiting himself to reporting what is necessary for the nutritional system in question, refrains from any comment and does not intend to advise or advise against following it.

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To get the right amounts of macronutrients, Dr. Sears has devised two different systems:

• Palm hand system;
• Block system.

(fish or meat) as much as the palm of one's hand (thus excluding the fingers), in terms of extension and thickness.

Finally, the meal will be concluded with a quantity of fruit equal to the volume of two of your fists. If you don't want to give up on pasta or bread, reduce the quantity of vegetables and replace the fruit with a quantity of pasta or bread equal to the size of your fist.

= 9 g

1 block of protein = 7 g of

1 block of fat = 3 g.

These blocks represent the percentages 40/30/30 and must always be taken in the ratio 1: 1: 1, that is: a block of carbohydrates (9g) + one of protein (7g) + one of fat (3g).

(also through a simple skin test) and subtract it from the total weight to estimate the lean mass. LEAN MASS = TOTAL WEIGHT -% FAT.

Calculate, based on lean mass, the protein share through a physical activity index:

1. 1.1: pure sedentary
2. 1.3: quiet work, without training or regular sporting activity
3. 1.5: work out more low-intensity fitness activities; obese subjects
4. 1.7: stressful jobs; subjects who train at least three times a week or systematically practice a sport
5. 1.9: Work and daily aerobic or weight training
6. 2.1: heavy daily training
7. 2.3: training for competitive purposes.

Example: a student who trains three or four times a week has a physical activity index of 1.7, therefore: LEAN MASS X 1.7 = DAILY PROTEIN AMOUNT

• Based on the daily protein quota, you will calculate the blocks of proteins, carbohydrates and fats. Let's assume your protein quota is 120g.

So: 120g ÷ 7 (grams of protein per block) = 17.2 which we will approximate to 17 blocks, therefore always respecting the 1: 1: 1 ratio, we will have: 17 blocks of protein + 17 blocks of carbohydrates + 17 blocks of fat. They will therefore be divided over the course of the day, for example into:

• Breakfast: 4 blocks of proteins, carbohydrates, fats;
• Snack: 2 blocks of proteins, carbohydrates, fats;
• Lunch: 5 blocks of proteins, carbohydrates, fats;
• Snack: 2 blocks of proteins, carbohydrates, fats;
• Dinner: 4 blocks of proteins, carbohydrates, fats.

Breakdown of Macronutrients Two Systems to Enter the Area How To Start It Gradually "All" Italian "Zone Diet Zone Diet Example