Dr. Barry Sears states he created the Zone Diet as a very precise instrument that helps control insulin level in the bloodstream. However, he never says what is the desirable level. He guarantees that by eating the specific protein “blocks” adequate to our body, and keeping the 40-30-30 ratio between the three macro nutrients (carbohydrates, protein and fat), our insulin level will be optimum (“not too high, not too low”).
Calculating the Daily Protein Need
Zone diet recommends the consumption of fat free protein (chicken breast, grilled lean meat, or fish). Dr. Sears suggests that staying in the Zone also requires an adequate protein consumption daily. The problem is that optimum quantity varies with height, weight and other individual features. The protein need is calculated differently for men and women. For example, women need to know their hip size, while men need to know their wrist circumference. Also, the protein index is calculated according to the daily effort you make.
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Zone diet software abounds on the web, offering various versions of The Zone Diet calculator. The service is usually free, and offers the required indexes for anybody who wants to follow the Zone. A traditional zone diet calculator estimates:
- Body Fat Percentage
- Lean Body Mass
- Protein daily requirement (grams per day)
- Protein daily blocks requirement
We do not know exactly how zone diet calculators work and can't say which one is best. We tried several. In general they are satisfactory. See Dr. Sears' Zone diet calculator.
Once you know your daily protein block need, you'll be able to follow the Zone diet adequately.
Example
Using Dr. Sears' calculator, you find that you need 77 protein grams every day. That equals 11 mini-blocks of protein. You know that a 40-30-30 meal means equal blocks of every macro nutrient, although a protein mini-block doesn't weigh the same as a carb mini-block, or a fat mini-block. In fact:
- 1 mini-block of protein = 7 grams
- 1 mini-block of carbohydrate = 9 grams
- 1 mini-block of fat = 1, 1/2 grams
One mini-block of each macro nutrient equals one block of Zone meal (food). Theoretically, this is sufficient information for you to cook Zone meals. But in fact all this measuring and counting complicates things. That is why Zone Diet is not as easy to follow after all.
Other Useful Counts
Usually, people have lifestyles that lead to more particular counts for Zone dieters. For example, someone who makes intense physical effort during the day doesn't have the same needs as someone with a rather sedentary life.
Here are other resources for more detailed counts:
- daily calorie intake according to lifestyle (sedentary, moderate, etc.)
- calorie consumption in various physical activities
- Body Mass Index (tells if you can be classified as underweight, normal or obese)
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