The Zone Diet Plan

A still popular CrossFit diet is Dr Barry Sears Zone diet. Highly respected by the CrossFit community. It recommends eating food in a strict ratio. You should source 40% of your calories from carbohydrates. 30% from protein and the other 30% from fat. The Zone in the name of the diet refers to the ideal balance of the hormones glucagon and insulin that happens when the regime is followed correctly. Enthusiasts of this diet believe that when the diet is adhered to properly the body releases "eicosanoids". These are molecules that are anti inflammatory and exhibit
a similar effect to drugs like aspirin and these in turn counter something called "cellular inflammation".

This cellular inflammation has allegedly many undesirable effects on the body. It can cause chronic illness, increases the chances of injury, and impacts negatively on athletic performance, as well as causing obesity. According to Dr Sears there are no drugs that can effectively treat this condition and the only way to manage it is through diet.

To follow the diet you must divide all your meals into three equal portions. One third of the plate should contain some protein the size of your palm. The other two thirds of the meal should be quality carbohydrates (fruit and vegetables). Finally you need to add a small amount of fat that is High in omega 3 and low in omega 6 and saturated fats, olive oil for example.

A block system has been devised to assist people make the food choices, A block is one choice from a list of protein, carbohydrates and fat. So a typical day could be comprised of the following:

Meal 1: Three blocks
Snack: Two blocks
Meal 2: Three blocks
Snack: Two blocks
Meal 3: Three blocks

This amounts to 13 blocks, sufficient for most adult men. 11 blocks should be enough for most women. The goal is to consume calories regularly through the day which regulates the hormonal response to food.

So how do you define a block? A single block of protein is equal to 7 grams of protein. Two blocks 14 grams and three blocks 21 grams. A block of carbs is equivalent to 9 grams, two blocks are 18 grams and three blocks are 27 grams. Finally a block of fat is 1.5 grams, two blocks are 3 grams and three blocks are 4.5 grams. A typical day in a Zone diet could look like this:

Breakfast: Three blocks: 3 egg whites, 3 turkey bacon rashers, 3 pieces of broccoli, teaspoon of butter
Snack: Two blocks: 2 oz Chicken breast, 1 pear, 12 peanuts
Lunch: Three blocks: 3 oz can of tuna, 3 tsb lite mayo, 1 slice of bread, ½ apple
Snack: 2 oz ground meat grilled, ½ bun, pickle, 2 tsb avocado oil.
Dinner: Three blocks: 3 oz roasted turkey, 2 ½ cups of kale, 1 tsp olive oil, 1 peach.
The diet is ideal for people wanting to lose weight and the goal is to consume quality calories in a ratio of 40:30:30.

This diet can be hard to follow. To consume food in the correct ratio great care has to be taken. There is also concern in some quarters about the amount of protein and fat that is consumed

But the zone diet plan is still a credible approach to nutrition in the CrossFit community and can still be called a CrossFit diet.

I'm a CrossFitter that is looking for the optimal approach to nutrition. Find out more here:
[http://www.crossfitdietadvice.com/]

[http://www.crossfitdietadvice.com/uncategorized/the-palaeolithic-diet-3]

 

at
Labels: