The Zone Diet

1
The Zone Diet

• By
• Dusti Calander
• Amber Childers
• Ryan Cosser
• Zach Lowy
• Brook Rollins
• Michelle Royal

2
What is a Zone Diet?

• The Zone Diet was developed by Dr. Barry Sears
  and is based upon over 15 years of his research
  in the field of bio-nutrition.
• It is guided by the same science that won the
  1982 Nobel Prize for Medicine. The Zone Diet goes
  beyond mere "wellness".
• Simply put, the Zone is a metabolic state of
  optimal health where your body works at peak
  efficiency

3
The Science Behind The Zone

• The Zone Diet Links the diet and the bodys
  hormone insulin.
• Insulin is influenced by bodys diet
• A balance level of proteins, fats, and
  carbohydrates produce what ideal levels of
  insulin for the body.

4
Purpose of Zone Diet

• To aid in weight gain
• To manage low energy levels

5
Principles of Zone Diet

• Adequate supply of low fat protein
• Eat proteins, fats and fiber-rich vegetables and
  fruits

6
Four Elements of a Perfect Zone Diet

• Change in Dietary Fat Composition
• Exercise
• Omega-3 Fish Oils
• 40-30-30 Diet

7
The Truth About Dietary Fat

• Dietary fat significantly slows down the
  absorption of a meal as well as signaling your
  brain when to stop eating
• All fats are not alike the specific type of fat
  a person consumes will play a critical role in
  their overall health

8
Exercise

• All exercise burns calories
• However, the efficiency and source of calories
  being used varies dramatically based on diet
• Exercise helps trigger the release of stored body
  fat (by dramatically lowering insulin levels),
  which provides your muscles with an additional
  energy source
• We theorize that this explains why endurance
  athletes perform better, and why people lose body
  fat (not just water weight) on the Zone Diet

9
Omega-3 Fish Oils

• Scientific interest in marine oils increased
  greatly with the discovery that certain
  populations who consumed large amounts of cold
  water fish experienced considerably low mortality
  rates from cardiac and circulatory diseases.
• Dietary Omega-3 fatty acids are now generally
  recognized as the source of protection from
  cardiovascular illness.
• Overall health benefits include lower blood
  pressure, reduced asthma attacks, decreased joint
  inflammation, and prevention of excessive
  clotting of the blood.

10
40-30-30 Diet

• 40 Carbohydrates, 30 Proteins, 30 Lipids
• Most mammals, including humans, have essentially
  the same biochemical responses to dietary
  macronutrients.
• The evolution of man's digestive system over the
  last 100,000 years has been based upon the
  consumption of just two food groups (1) lean
  protein and (2) natural carbohydrates like fruits
  and fiber-rich vegetables.
• Realizing the central role insulin plays in human
  physiology is the key to understanding why being
  in the Zone is so critical.
• Because insulin production is controlled to a
  large extent by diet, the composition of every
  meal determines whether you will maintain a
  favorable insulin level for the next three to
  five hours.

11
And Now

• The Bad News

12
Negatives Effects Of The Zone

• Too much fat intake
• The Zone causes latency
• Person may fast
• Adverse side effects
• Diet is a quick-fix

13
Too Much Fat in Diet

• Protein can be high in lipids
• High protein diets increase levels of fat,
  saturated fat, and cholesterol in the body
• Heart disease is a serious risk due to the
  unnecessarily high lipid levels

14
Look, a Baseball Player!
15
Diet is Boring

• Diet is boring and requires a lot of detail
• Example Try eating 3 olives or one macadamia nut
  with your meal
• Latency causes early default

16
Economics of Fasting

• Glucose needed for the brain to function
• Protein called on to meet Glucose requirements
• Fats donate glycerol to form Glucose in fasting
• Body shifts to Ketosis (produce Ketones)
• Suppression of appetite
• Slowing of metabolism
• KETONES ARE TOXIC TO THE BODY!!!

17
Adverse Side Effects of Low-Carbohydrate,
Ketogenic Diets

• Nausea
• Fatigue
• Constipation
• Low blood pressure
• Elevated uric acid
• Stale, foul taste in the mouth

18
Quick Temporary Fix

• Lose a lot of water weight
• Cause dehydration
• After the diet you return to eating the same
  things that you use to eat and gain all of your
  weight back and many times more.

19
Just To Reiterate

• The Zone doesnt provide you with adequate fuel
  for your body (carbohydrates)
• Carbohydrates are the preferred energy (calorie)
  source for the central nervous system
• The excess intake of proteins and less and intake
  of carbohydrates creates ketone bodies in the
  body as a by-product from the change in RDA.
• Ketosis can cause nausea, dizziness and fatigue
  as well influencing existing medical problems
  such as gout and kidney disease.

20
Goals to Dieting
21
Goals to Dieting

• The bottom line is that when you're dieting, you
  want to preserve as much muscle and lose as much
  body fat as you can
• You can do this by modestly cutting back on
  calories and doing strength training and other
  muscle building exercises, not by adding protein
  and subtracting carbohydrate from the diet.

22
Sources

• Arnheim, Daniel D., Prentice, William E.,
  Principles of Athletic Training. Ed. 9. McGraw
  Hill Companies, Inc. 1997.
• http//www.zoneperfect.com/Four_Elements_of_the_Zo
  ne.html
• http//www.zoneperfect.com/Outline.html
• http//nutritionresource.com/getarticle.cfm?articl
  eIDAR00008
• Payne, Wayne A., Hahn, Dale B., Understanding
  Your Health. Ed. 6. McGraw-Hill Higher Education.
  2000.
• Sharkey, Brian J., Fitness and Health. Ed. 4.
  Brian J. Sharkey Publishing. 1997.
• Wilmore, Jack H., Costill, David L., Physiology
  of Sport and Exercise. J. Wilmore D. Costill
  Publishing. 1999.

23
Any Questions?