WARNING! This article has a for informational purposes only. The author of the article, limiting itself a to report as necessary for the nutritional system in question, yes abstains from any comment e DON'T intends to to advise o advise against to follow him.
How to get started
Suddenly switch from eating habits messy al strict compliance with the dietary principles of the zone diet may result difficult and even traumatic.
For this reason it is good to carry out this passage with graduality, rebalancing your eating style, step by step, inarc di alcune settimane.
Below is a guide to "entering the area" in six weeks.
First week
Eliminate those foods that contain too much fat saturates and cholesterol:
- Offal;
- Yolk egg and derivatives (omelettes, mayonnaise, etc.);
- Grease of the red meats - therefore all fatty red meats.
Then add some supplements of "good" fatty acids, ie the omega 3 fatty acids (2-4 tablets per day, depending on the weight and requirements).
Second week
Elimination little by little the sweet drinks (cola, orange juice, flavored teas, aperitifs, etc.), candies and so on. They must be reduced drastically, instead, i desserts, cookies, the ice creams and all other foods wealthy di sugar. From to abolish also the snacks, the creme al cacao, Nougat, the candied and brioche. For sweeten il coffee you can hardly use it fructose, which is a sugar resulting from fruit, has the advantage of DON'T raise theinsulinemia.
To make a breakfast without the elements described above you can start withto hire a juice di citrus fruits - unsweetened - XNUMX cups milk o yogurt with cereals really integrals, for an fruit (except banana) and one hot drink like tea o coffee, slightly sweetened as above.
In summary:
- Foods from to exclude from the second week are:
- sugary drinks and aperitifs;
- cooking and bar sugar, including cane sugar;
- instead a little fructose is fine;
- jam (better without sugar), cocoa creams, candies, nougat and candied fruit;
- brioches and snacks.
- Consume with moderation:
- cakes without too many added sugars and biscuits;
- ice creams and sorbets.
Third Week
In this week we have how obiettivo di increase consumption of fruit e vegetables.
Not everybody types of fruit and vegetables are fine; here are which ones to hire: asparagus, artichokes, cauliflower, cabbage, cucumbers, onions, herbs, fennel, all kinds of salads, aubergines, peppers, tomatoes, leeks, radishes, celery, spinach, courgettes.
Vegetable from eliminate: potatoes, carrots, squash, beets, peas and corn.
Preferred fruit: apricots, black cherries, oranges, cherries, strawberries, raspberries, lemons, kiwis, mandarins, apples, blueberries, pears, peaches, grapefruits, fresh plums.
Fruit to eliminate: bananas, dates, grapes, figs, prunes, raisins, all fruit in syrup, all fruit juices.
Fourth Week
In the fourth week the target are the two:
- Do at least 5 meals a day: breakfast, lunch, dinner and two snacks, one in the afternoon and one in the evening before going to bed;
- To increase the amount of water which is taken daily, reaching approx 8 glasses al day 2,0 - 2,5 liters).
In the breakfast and the two snacks follow the criteria of the "Zone" diet - later on, snacks and typical breakfasts will be listed.
- Breakfast: semi-skimmed milk with added protein powder;
- Snacks: a 40-30-30 bar or a glass of semi-skimmed milk.
Fifth Week
L'obiettivo this week is to to hire systematically in the two main meals protein correctly from the point of view of quality and amount.
Foods to be preferred these are:
- skinless chicken and turkey;
- fish of all kinds;
- very lean cuts of meat pulp;
- low-fat cheeses;
- egg whites.
for amount you can use it as measure di reference a portion that for dimensions and for thickness is similar to that of span of our hand.
Sixth Week
L'objective this week is reduce drastically bread, pasta e rice.
At lunch and dinner, in practice, DON'T they can be more to consume portions whole of pasta or rice, but only of the half portions.
Other Articles
| Zone Diet | Breakdown of Macronutrients |
| Two Systems to Enter the Area | How to start it gradually |
| Zone diet "in your country" | Zone Diet Example |
