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Enter the Zone
The Zone explains in detail the underlying science behind the Zone and why you want to be there. With more than 1,000,000 hard copies in print, The Zone has been translated into nine languages and was the #1 best-selling nutrition/health book in 1996. This revolutionary approach to diet is a lifelong health program designed to bring the body into total balance. Food is not the enemy here, but rather a catalyst--the essential ingredient needed to allow the body to function at its absolute and efficient peak. This book prescribes easy-to-follow and nonrestrictive dietary guidelines based on maintaining a favorable ratio of fats, proteins, and carbohydrates--a balance that in turn stabilizes and maximizes the hormones that regulate our weight and height. The book supplies readers with charts,lists,and recipes designed to maintain a completely balanced diet.
328 pages, Hardcover
First published May 12, 1994
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May 3, 2016
Sears makes a lot of circular arguments that don't really support his points. He throws in a lot of theories & facts, implying that they support his points, but which don't really do so. His theories could be absolutely correct, but his book does absolutely nothing to convince me.
Early on, Sears explains that eicosanoids are super-hormones that control the body's hundreds of hormonal systems, each system having two opposing hormones. He then labels eicosanoids as either good or bad, with many warnings against bad eicosanoids. If it's a question of keeping opposing hormones in proper balance, how can one be good & one be bad? Wouldn't it depend on which is over- or under- produced relative to the other?
Here's an example of one of his arguments:
"...a 1987 study by a team of researchers at Stanford University showed that as many as 25 percent of an otherwise normal, healthy population - that's about 60 million Americans - respond genetically to excess dietary carbohydrate by producing too much insulin. I think it's highly possible that this subset of the U.S. population may make up nearly 100 percent of our heart-disease patients."
Firstly, A study means nothing, no matter who did the research. There need to be multiple studies that come up with the same results to make it anything worth basing decisions upon.
Secondly, Sears thinks it's highly possible that this subset may make up nearly 100 percent of heart-disease patients. Are we supposed to be swayed by one of his hunches? And where did he come up with this idea? How does he support his theory that most heart-disease patients respond genetically to excess dietary carbohydrate by producing too much insulin? Even if he could site studies that prove it, that doesn't prove that too much insulin is what caused the heart disease. How many people genetically produce too much insulin and don't develop heart disease?
The book is filled with examples like this.
Sears has one grand theory to promote, and it may turn out to be dead-on. But he cannot support it with scientific research. Period.
I have destroyed my copy of this book rather than donating it to the library, because I don't want to pass on this drivel. Look elsewhere for dietary advice.
Early on, Sears explains that eicosanoids are super-hormones that control the body's hundreds of hormonal systems, each system having two opposing hormones. He then labels eicosanoids as either good or bad, with many warnings against bad eicosanoids. If it's a question of keeping opposing hormones in proper balance, how can one be good & one be bad? Wouldn't it depend on which is over- or under- produced relative to the other?
Here's an example of one of his arguments:
"...a 1987 study by a team of researchers at Stanford University showed that as many as 25 percent of an otherwise normal, healthy population - that's about 60 million Americans - respond genetically to excess dietary carbohydrate by producing too much insulin. I think it's highly possible that this subset of the U.S. population may make up nearly 100 percent of our heart-disease patients."
Firstly, A study means nothing, no matter who did the research. There need to be multiple studies that come up with the same results to make it anything worth basing decisions upon.
Secondly, Sears thinks it's highly possible that this subset may make up nearly 100 percent of heart-disease patients. Are we supposed to be swayed by one of his hunches? And where did he come up with this idea? How does he support his theory that most heart-disease patients respond genetically to excess dietary carbohydrate by producing too much insulin? Even if he could site studies that prove it, that doesn't prove that too much insulin is what caused the heart disease. How many people genetically produce too much insulin and don't develop heart disease?
The book is filled with examples like this.
Sears has one grand theory to promote, and it may turn out to be dead-on. But he cannot support it with scientific research. Period.
I have destroyed my copy of this book rather than donating it to the library, because I don't want to pass on this drivel. Look elsewhere for dietary advice.
January 30, 2011
Here's the premise of The Zone: much of our health depends on how hormones and other chemical substances regulate the body. The two biggies are insulin and glucagon, and together they affect how we store fat. The easiest way for the average person to ensure optimal insulin and glucagon levels (and therefore a healthy weight and body fat percentage) is by eating a balanced diet consisting of macronutrient "blocks": lean protein, carbohydrates with a low glycemic index, and monounsaturated fat.
I'm not a scientist and will have to rely on Dr. Sears' interpretation of the data he uses to support his arguments. That's just one of those things we non-specialists have to do, but the idea that food can control how the body produces hormones that, in turn, control how the body stores and uses fat seems plausible.
And although you may think I've drunk "The Zone" kool-aid, a couple of sites have rebuttals to Dr. Sears' claims, taking exception to the protein/carbohydrate ratio and its effect on hormone production.
Also, figuring out what a "block" is means there's a bit of a learning curve to implementing the diet. "The Zone" advocates an extremely low-calorie diet, the benefits of which, from my understanding, have not been thoroughly documented to date. So you can see there are issues with the Dr. Sears' advice.
Nevertheless, the bibliography in this book should silence critics who say Dr. Sears is light on the "science". It references literally dozens of reports from medical, nutrition, and sports medicine journals. In fact, I wish the claims and citations Dr. Sears made in the book were better noted (with footnotes, preferably), but I understand why the bibliography was included instead: the book was for a general audience.
Overall, I liked "The Zone", and I plan testing its principles to see whether I can shed my slowly expanding gut.
I'm not a scientist and will have to rely on Dr. Sears' interpretation of the data he uses to support his arguments. That's just one of those things we non-specialists have to do, but the idea that food can control how the body produces hormones that, in turn, control how the body stores and uses fat seems plausible.
And although you may think I've drunk "The Zone" kool-aid, a couple of sites have rebuttals to Dr. Sears' claims, taking exception to the protein/carbohydrate ratio and its effect on hormone production.
Also, figuring out what a "block" is means there's a bit of a learning curve to implementing the diet. "The Zone" advocates an extremely low-calorie diet, the benefits of which, from my understanding, have not been thoroughly documented to date. So you can see there are issues with the Dr. Sears' advice.
Nevertheless, the bibliography in this book should silence critics who say Dr. Sears is light on the "science". It references literally dozens of reports from medical, nutrition, and sports medicine journals. In fact, I wish the claims and citations Dr. Sears made in the book were better noted (with footnotes, preferably), but I understand why the bibliography was included instead: the book was for a general audience.
Overall, I liked "The Zone", and I plan testing its principles to see whether I can shed my slowly expanding gut.
March 10, 2012
This says it is a moderate protein, fat and carbohydrate diet book. At first I agreed with this statement and was a huge fan of this book. I thought the diet was pretty well balanced. But 2 years later my views are very different.
I now see this as a diet that is way too low in good fats, slightly too high in protein and that has far more carbohydrate in it than many of us need. The 11 blocks of carbs were too much for me, I felt just wrong eating that much.
I also now very strongly disagree with the author saying that cod liver oil should be avoided in favour of fish oil. Cod liver oil, and especially fermented cod liver oil, is our number one superfood and the vitamin A, D and K in it are so vital to good health. The Weston A Price Foundation and others have also explained that fish oils are processed at very high temperatures, unlike FCLO. FCLO is by far the superior supplement.
I strongly disagree with Sears also that calories need to go down to 1600 a day or so for women to lose weight. If fat intake is high, and carbs are somewhat low ( 60 - 80 g a day or so) then you can still lose weight eating 2000 - 2500 calories - or really by ignoring calories altogether. As amny others have said, it is what you eat that is so important and not just how much of it.
Sears ignores the importance of traditional superfoods like bone broths, fermented vegetables and so on, as well.
Books with far more useful information on diet include:
Eat Fat, Lose Fat by Sally Fallon
Deep Nutrition
The Primal Blueprint by Sisson
Know your Fats by Mary Enig
Good Calories, Bad Calories by Gary Taubes
The Schwarzbein Principle
The Paleo diet is superior to the Zone but I don't agree with the low fat version. I think the best place to look for the most health promoting diet possible is the Weston A. Price Foundation. In short, eat real foods and lots of traditional foods, eat protein and good fats to satiety and restrict carbs to perhaps 60 - 80 grams a day or so if you are trying to lose weight.
(Also, everything in this book about 'CFS' should be ignored as it has nothing at all to do with M.E. and is of extremely questionable validity generally even for the various 'CFS' misdiagnosed patients.)
Having said all that, I found Sears' concept of food blocks really helpful, and a much easier way to remember which foods are high in carbs and which can be eaten freely.
I still sometimes work out my meals in terms of food blocks but instead of having 11 blocks each of carbs, fat and protein daily, I'm more likely to have 7 blocks of carbs, 22 or more blocks of fat and around 8 or 9 blocks of protein! Quite differnet to 11, 11 and 11! But I feel much healthier on this type of ratio.
Getting lots of good fats in is so important to health and to healing. Even if you're a Zone fan, following it but significantly upping your intake of good fats such as coconut oil and olive oil can only be helpful.
I now see this as a diet that is way too low in good fats, slightly too high in protein and that has far more carbohydrate in it than many of us need. The 11 blocks of carbs were too much for me, I felt just wrong eating that much.
I also now very strongly disagree with the author saying that cod liver oil should be avoided in favour of fish oil. Cod liver oil, and especially fermented cod liver oil, is our number one superfood and the vitamin A, D and K in it are so vital to good health. The Weston A Price Foundation and others have also explained that fish oils are processed at very high temperatures, unlike FCLO. FCLO is by far the superior supplement.
I strongly disagree with Sears also that calories need to go down to 1600 a day or so for women to lose weight. If fat intake is high, and carbs are somewhat low ( 60 - 80 g a day or so) then you can still lose weight eating 2000 - 2500 calories - or really by ignoring calories altogether. As amny others have said, it is what you eat that is so important and not just how much of it.
Sears ignores the importance of traditional superfoods like bone broths, fermented vegetables and so on, as well.
Books with far more useful information on diet include:
Eat Fat, Lose Fat by Sally Fallon
Deep Nutrition
The Primal Blueprint by Sisson
Know your Fats by Mary Enig
Good Calories, Bad Calories by Gary Taubes
The Schwarzbein Principle
The Paleo diet is superior to the Zone but I don't agree with the low fat version. I think the best place to look for the most health promoting diet possible is the Weston A. Price Foundation. In short, eat real foods and lots of traditional foods, eat protein and good fats to satiety and restrict carbs to perhaps 60 - 80 grams a day or so if you are trying to lose weight.
(Also, everything in this book about 'CFS' should be ignored as it has nothing at all to do with M.E. and is of extremely questionable validity generally even for the various 'CFS' misdiagnosed patients.)
Having said all that, I found Sears' concept of food blocks really helpful, and a much easier way to remember which foods are high in carbs and which can be eaten freely.
I still sometimes work out my meals in terms of food blocks but instead of having 11 blocks each of carbs, fat and protein daily, I'm more likely to have 7 blocks of carbs, 22 or more blocks of fat and around 8 or 9 blocks of protein! Quite differnet to 11, 11 and 11! But I feel much healthier on this type of ratio.
Getting lots of good fats in is so important to health and to healing. Even if you're a Zone fan, following it but significantly upping your intake of good fats such as coconut oil and olive oil can only be helpful.
March 23, 2017
Recommended by my personal trainer. I was very hesitant and NOT interested in another "fad" diet. However, after reading through and studying, I realize that this information is confirmed by all the nutrition/medical studies I've been reading over the past few years. This was recommended to me as a better "intro" to the Zone system than the original book. This isn't a "fad" diet, but pretty solid nutritional advice focusing on keeping your dietary intake hormonally balanced in order to reduce inflammation which recent studies have shown to be a root cause in so many of our current degenerative diseases. It isn't fancy, or the slickest with lots of bells and whistles but it's doing the job with both me and my husband. Slow and steady wins the race.
As an addendum, I just checked out Sears most recent Mediterranean Zone book which is essentially a recent update to his 20-yr-old original Zone. If I were going to pick just one, I would go with the Mediterranean. It has the most recent dietary research which was not yet available when this and the original were first written.
As an addendum, I just checked out Sears most recent Mediterranean Zone book which is essentially a recent update to his 20-yr-old original Zone. If I were going to pick just one, I would go with the Mediterranean. It has the most recent dietary research which was not yet available when this and the original were first written.
March 6, 2018
Цялата книга пропагандира това, че за всяка една болест (ПМС, импотентност,бръчки, диабет, алкохолизъм,HIV, псориазис или тумор в мозъка) има един единствен път – диетата в Зоната. Да не си въобразите случайно, че може лекар да ви излекува , защото явно грешите. Зоната може да ви направи безсмъртни! Tози режим на хранене може да е наистина добър за организма, но благодарение на постоянното натъртване как Зоната е отговорът на Вселената, книгата предизвиква по-скоро искрен скептицисъм.
February 9, 2017
Ignorance truly is bliss, though you might suffer terribly and die an early death, you won't be mentally fatigued with conflicting information from Vegetarians vs Paleo vs Wheat Belly vs The Zone vs your cholesterol levels (which may not even matter) vs The Primal Blueprint vs a myriad of other things you have to do every day that are called Life. I don't have the time to dissect or praise this book. Everything I would want or could say has already been said and debated in other reviews and comments on Goodreads. I did read Wheat Belly and The Primal Blueprint as well.
So after reading 3 books, it has only lead me to have to do more research. I can say that after reducing meat intake and increasing carbs, and eating that for many years, my HDL has become even lower and my triglycerides went from acceptable to high, which lines up exactly with the theories in this book, The Primal Blueprint, and Wheat Belly. My every day exercise seems to have no impact on raising my HDL, which is supposed to be the best way to do it. It seems that insulin level is the culprit as these three books suggest.
on a side note: the audio on this was like listening to Ben Stein as the teacher in Ferris Bueller.
So after reading 3 books, it has only lead me to have to do more research. I can say that after reducing meat intake and increasing carbs, and eating that for many years, my HDL has become even lower and my triglycerides went from acceptable to high, which lines up exactly with the theories in this book, The Primal Blueprint, and Wheat Belly. My every day exercise seems to have no impact on raising my HDL, which is supposed to be the best way to do it. It seems that insulin level is the culprit as these three books suggest.
on a side note: the audio on this was like listening to Ben Stein as the teacher in Ferris Bueller.
January 29, 2017
Sears explains the biochemistry of food and its effect on our bodies in an understandable way, and makes the reader re-think what we assume to be healthy eating habits. This book has changed the way I think about what I eat, and I feel better after incorporating some of his ideas into my diet. Following the Zone Diet to a T seems a little complicated, but Sears gets the reader to understand why it is important to follow, and the overall idea is very easy to put into practice.
August 12, 2022
A good old fashioned diet book. Wasnt really aware the book had originally been published in 1995. I think there is better science in the last 20 years. Not super helpful other than a very detailed explanation of insulin and hormones (like, deeply detailed) and the need to be aware of the impact foods (carbohydrates) have on those things.
Followed by an eating plan and recipies. If you are seeking current comprehensive nutrition and health information, this is not it.
Followed by an eating plan and recipies. If you are seeking current comprehensive nutrition and health information, this is not it.
June 21, 2018
Not enough information to actually follow the dietary road map. Not a road map...more like a vague general hand signal in the possible direction of permanent weight loss.
December 8, 2021
В тази книга доктор Сиърс говори за своята диета, отвежд��ща ни в метаболитно състояние, наречено Зоната. Според мен, всички ползи, които доктор Сиърс описва, се дължат на ограничаването на въглехидратите в диетата, макар че той само препоръчва намаляването им до известна степен. По мое мнение, цялостното им ограничаване води до значително по-добри резултати. В книгата си Бари Сиърс говори и за така наречените айказаноиди. Не ми стана особено ясно какво точно са те, но основният лайтмотив на цялата книга беше, че има добри и лоши айказаноиди. Неговата диета увеличава добрите и намалява лошите. Болестите се дължат на увеличаване на "лошите момчета" и намаляване на добрите. Доста инфантилно и примитивно обяснено - все пак, основната целева аудитория на книгата е средният американец. :) Книгата е писана доста отдавна - 1995 година, та в нея витаят митове в диетологията, които в днешно време са направени на пух и прах. Например, че яйчените желтъци трябва да се консумират умерено, червеното месо и дреболиите също трябва да се ограничават, и т.н.
Безспорно е обаче, че доктор Сиърс повлича крак за това хората да се замислят относно преимуществата на нисковъглехидратното хранене, както и за това, че храната играе ключова роля в метаболитните процеси, които се случват в нашия организъм.
Учудващо е как нещо, писано през далечната 1995 година, зяучи толкова актуално и днес, а именно, че хората масово затлъстяват, разболяват се от диабет 2 тип, метаболитен синдром и т.н. Още тогава се говори за това, че тенденциите очертават страховито бъдеще по отношение на здравословното състояние на американците (книгата е писана конкретно за тях).
Препоръчвам да се чете само, ако сте предварително запознати със съвременните достижения на диетологията по отношение на нисковъглехидратното хранене, за да можете да уловите неверните неща (които не са чак толкова много). Все пак, отново подчертавам дебело, книгата е писана отдавна, и много от нещата, които знаем днес, тогава все още не са били възприети.
По мое мнение, основната причина, поради която зоновата диета е проработила, е ограничаването на въглехидратите, както и храненето с повече истински храни, на фона на масовото тъпчене с джънк. Ако д-р Сиърс е ограничил въглехидратите напълно (до 5% от дневния прием) е щял да наблюдава още по-добри резултати.
Безспорно е обаче, че доктор Сиърс повлича крак за това хората да се замислят относно преимуществата на нисковъглехидратното хранене, както и за това, че храната играе ключова роля в метаболитните процеси, които се случват в нашия организъм.
Учудващо е как нещо, писано през далечната 1995 година, зяучи толкова актуално и днес, а именно, че хората масово затлъстяват, разболяват се от диабет 2 тип, метаболитен синдром и т.н. Още тогава се говори за това, че тенденциите очертават страховито бъдеще по отношение на здравословното състояние на американците (книгата е писана конкретно за тях).
Препоръчвам да се чете само, ако сте предварително запознати със съвременните достижения на диетологията по отношение на нисковъглехидратното хранене, за да можете да уловите неверните неща (които не са чак толкова много). Все пак, отново подчертавам дебело, книгата е писана отдавна, и много от нещата, които знаем днес, тогава все още не са били възприети.
По мое мнение, основната причина, поради която зоновата диета е проработила, е ограничаването на въглехидратите, както и храненето с повече истински храни, на фона на масовото тъпчене с джънк. Ако д-р Сиърс е ограничил въглехидратите напълно (до 5% от дневния прием) е щял да наблюдава още по-добри резултати.
May 20, 2019
A very informative, interesting read with a sound basis behind the diet recommendations - for the most part. Modern readers will find his fear of saturated fat and egg yolks to be rather outdated, but his recommendations for eating lean protein also simply make the idea of separating foods into blocks of "protein, fat and carbs" easier if there's as little fat as possible in the protein sources (which is very hard to achieve outside of egg whites and skinless white meat chicken). I'm interested to try his recommendations.
April 28, 2020
One of the first mainstream “diet books” that was more about cardiovascular health than losing weight. So many books and plans have followed with similar logic, but this book was also one of the first mainstream books to associate the impact of food on hormones which links to health.
Folks that have a science background will likely appreciate the book more, but to this day I still rely on principles that were introduced to this book.
Still worth a read and may help shed some light on what other more current and popular books are recommending.
Folks that have a science background will likely appreciate the book more, but to this day I still rely on principles that were introduced to this book.
Still worth a read and may help shed some light on what other more current and popular books are recommending.
May 16, 2017
I thought this was very well written for a well-researched scientist to explain things in layman's terms. The concept of balancing your diet gives me great hope as well. So simple: 4 carbs to every 3 proteins and 3 fats.
April 13, 2022
Was a really interesting read but some of the information I believe is out dated. I see why this was so popular and I’m glad I read this one. I definitely would like to read more books about nutrition.
June 20, 2018
A dietary book, very technological at times. Good points to keep in mind while putting food in one's mouth.
November 29, 2018
The right idea at the time, but well outdated now.
January 20, 2019
Interesting read, purchased to try a new type of diet. Good results so far (Jan 19).
April 1, 2019
Knjiga prepuna poluinformacija, informacija izvučenih iz konteksta, zabluda koje su prikazane kao istine, upeglanih informacija da bi bile dopadljive itd.
January 15, 2020
I got this book from the library because I heard an interview with the author on the radio. I just loved it and learned so much.
July 1, 2024
A very informative book, but it was written in 1995. So a lot of the information is very outdated, but it did have a lot of good dietary and nutrition information.
September 19, 2024
Excellent
May 18, 2020
Interesting proposal by Sears: simply keep percentages of carbohydrate/protein/fat to 40/30/30% and you will remain in the Zone. Sears presents the science behind the diet and exactly how it works (hormonal responses). Literature is cited at the end of the book.
I plan to run a month-long experiment in October 2020 to test Sears' claims. Will update this review accordingly.
I plan to run a month-long experiment in October 2020 to test Sears' claims. Will update this review accordingly.
January 2, 2021
Read this book several years ago and found the notes in computer.Enter the Zone: A Dietary Road Map …. By Dr Barry Sears, PHD
Essential Fatty Acids: GLA, EPA
Alcohol in small amounts is a boon to the cardiovascular system. It decreases the production of good *****eicosanoids, (see notation at bottom of page) which enhance cardiovascular function…..The truth is that alcoholism has a very strong genetic link, suggesting that there may be a genetic predisposition to the disease. What is that link? It turns out that alcoholics have a genetic defect in making GLA, which ultimately means that their bodies’ ability to make good eicosanoids is compromised. ……..have a genetic defect in making GLA, alcohol inhibits the normal replenishment of this activated essential fatty acid. This sets a vicious cycle: the victims are depleting their limited reservoir of GLA and at the same time preventing its replenishment. ……
The Zone diet ….using GLA supplementation…means freedom from the biochemical defect ….a defect in eicosanoid metabolism….
The French paradox – have low rates of heart disease, but they still manage to …eat a high-fat diet, they don’t exercise, and they drink wine….In moderate amounts, alcohol increases the production of good eicosanoids. However in higher amounts, alcohol increases the production of bad eicosanoids. How much alcohol is moderate? One glass of wine a day (especially red wine).
…surprising discovery, applicable to both men and women both….The closer a person maintained an ideal protein to carbohydrate ratio of 0.75, the more there was a significant increase in the activity of the delta 6 desaturase enzyme.( increases the levels of GLA produced by the body)…..get all the GLA she needs by eating 3 to 4 bowls of cooked oatmeal(non-instant) per week.
If you add GLA supplements to your diet, always add at least 50 to 100 times more EPA. Or eat fatty fish….salmon, tuna, swordfish. Why is EPA so important? Because is inhibits the acitivity of the delta 5 desaturase enzyme that makes arachidonic acid. …helps keep the clamps on the overproduction of bad ecosanoids.
Excess arachidonic acid( red meats) is your worst nighmare…building block for bad ecosanoids, including thromboxane A2 which causes platelet clumping, PGE2 (which promotes pain and depresses the immune system) and leukotrienes (allergies and skin disorders). Arachidonic acid is so potent that when you inject it into rabbits they die within 3 minutes. The balance of DGLA to arachidonic acid in every cell determines whether or not good or bad ecosanoids are made.
******eicosanoids (eye – kah- sah- noids) 1982 Nobel prize for Physiology and Medicine was awarded to John Vane for research on the powerful class of hormones called eicosanoids which was based on his research on aspirin. Aspirin works its wonders by affecting eicosanoids….hundreds of them…master switches ….govern how much fat we store(and therefore how much we weigh). “molecular glue” that holds the body together…..If someone could control eicosanoids, they would control virtually every aspect of human physiology.
Essential Fatty Acids: GLA, EPA
Alcohol in small amounts is a boon to the cardiovascular system. It decreases the production of good *****eicosanoids, (see notation at bottom of page) which enhance cardiovascular function…..The truth is that alcoholism has a very strong genetic link, suggesting that there may be a genetic predisposition to the disease. What is that link? It turns out that alcoholics have a genetic defect in making GLA, which ultimately means that their bodies’ ability to make good eicosanoids is compromised. ……..have a genetic defect in making GLA, alcohol inhibits the normal replenishment of this activated essential fatty acid. This sets a vicious cycle: the victims are depleting their limited reservoir of GLA and at the same time preventing its replenishment. ……
The Zone diet ….using GLA supplementation…means freedom from the biochemical defect ….a defect in eicosanoid metabolism….
The French paradox – have low rates of heart disease, but they still manage to …eat a high-fat diet, they don’t exercise, and they drink wine….In moderate amounts, alcohol increases the production of good eicosanoids. However in higher amounts, alcohol increases the production of bad eicosanoids. How much alcohol is moderate? One glass of wine a day (especially red wine).
…surprising discovery, applicable to both men and women both….The closer a person maintained an ideal protein to carbohydrate ratio of 0.75, the more there was a significant increase in the activity of the delta 6 desaturase enzyme.( increases the levels of GLA produced by the body)…..get all the GLA she needs by eating 3 to 4 bowls of cooked oatmeal(non-instant) per week.
If you add GLA supplements to your diet, always add at least 50 to 100 times more EPA. Or eat fatty fish….salmon, tuna, swordfish. Why is EPA so important? Because is inhibits the acitivity of the delta 5 desaturase enzyme that makes arachidonic acid. …helps keep the clamps on the overproduction of bad ecosanoids.
Excess arachidonic acid( red meats) is your worst nighmare…building block for bad ecosanoids, including thromboxane A2 which causes platelet clumping, PGE2 (which promotes pain and depresses the immune system) and leukotrienes (allergies and skin disorders). Arachidonic acid is so potent that when you inject it into rabbits they die within 3 minutes. The balance of DGLA to arachidonic acid in every cell determines whether or not good or bad ecosanoids are made.
******eicosanoids (eye – kah- sah- noids) 1982 Nobel prize for Physiology and Medicine was awarded to John Vane for research on the powerful class of hormones called eicosanoids which was based on his research on aspirin. Aspirin works its wonders by affecting eicosanoids….hundreds of them…master switches ….govern how much fat we store(and therefore how much we weigh). “molecular glue” that holds the body together…..If someone could control eicosanoids, they would control virtually every aspect of human physiology.
March 19, 2009
Should be mandatory reading for anybody interested in food science. Contains the background also to his work; in researching the possibility of some miracle-pill "micronutrient", Dr Sears discovers that macronutrients (protein, carbohydrate, fat) are far more powerful and key to healthy living. It also debunks the mistaken concept of calories, which are effectively meaningless, and focuses instead on the body's hormonal response to foods. One anecdotal and counter-intuitive example, a low-calorie rice cake is 'perceived' by the body as a high density high-solubility carbohydrate and is more likely to be stored as glycogen (animal fat) because of the body's insulin response. Foods are rated by their glycemic index; in the zone one should tend to those of lower index. The base principle is to eat the right foods in the right ratio, 40:30:30 carb:protein:fat. The book guides the reader on how to determine their daily protein requirement and calculates the fat and carb requirement from that value.
Sadly the zone has received a lot of bad press from those who have cubbyholed it with the Western over-reaction viewpoint that "carbs are evil". The zone simply advocates balance.
One thing I found interesting is that the author points out fats are necessary; they make food taste good (so you're more likely to stick to your diet), they act as uptake "moderators" to stunt your body's insulemic response, and they tell the brain you are full (he goes into some detail on cytokenes).
Sadly the zone has received a lot of bad press from those who have cubbyholed it with the Western over-reaction viewpoint that "carbs are evil". The zone simply advocates balance.
One thing I found interesting is that the author points out fats are necessary; they make food taste good (so you're more likely to stick to your diet), they act as uptake "moderators" to stunt your body's insulemic response, and they tell the brain you are full (he goes into some detail on cytokenes).
October 14, 2008
Ever since I met Billy and his family, I've been hearing about the Zone Diet and why they thought it was so good. I never gave it much thought either way. Sometimes they'd make certain recipes that were "in the Zone" and I thought they were tasty so I'd eat them. The Zone energy bars are yummy too. Anyway, I decided to finally read the book and really see for myself if this was something worth paying attention to or not. My interest was fueled by the fact that I've just had a third kid, I'm not 25 anymore, and I don't want it to take forever to loose the prego weight (and I always gain a pretty decent amount).
I have to say I really enjoyed reading the book and learned a lot. Dr. Sears makes many good points about why current trends in "healthy eating" are not really healthy and not working (just look at the rising obesity rates in our country). I'm thinking about food differently now - as fuel and not just something that tastes good. (Don't get me wrong, I still love my chocolate!) So, I've decided to give it a go and try to eat "in the Zone." I guess we'll see in a little bit whether it really is worth it or not. I'd recommend this book though. Very interesting.
Note (10/08): I lost my baby weight super fast this time - I'm not super young, it was my third baby, and the weight dropped quicker than ever. Give it a try!
I have to say I really enjoyed reading the book and learned a lot. Dr. Sears makes many good points about why current trends in "healthy eating" are not really healthy and not working (just look at the rising obesity rates in our country). I'm thinking about food differently now - as fuel and not just something that tastes good. (Don't get me wrong, I still love my chocolate!) So, I've decided to give it a go and try to eat "in the Zone." I guess we'll see in a little bit whether it really is worth it or not. I'd recommend this book though. Very interesting.
Note (10/08): I lost my baby weight super fast this time - I'm not super young, it was my third baby, and the weight dropped quicker than ever. Give it a try!
February 8, 2017
I'm pretty skeptical when it comes to diets in general because it's such a huge industry. That being said I enjoyed the Zone, and when I followed it I was the leanest I'd ever been while preserving muscle, and I felt great. I made a few of my own slight modifications though. I had a cheat day once a week (thank you for the idea Tim Ferris and Bill Phillips) and I increased my daily protein intake, as I was trying to increase muscle mass.
For the negatives, I think it's going overboard trying to micromanage nutrients to the extent the Zone does. You're better off just following it in principle (moderate carb intake/preferably from natural unprocessed sources, eat a little bit of good fat etc.)rather than to the letter.
Another drawback is athletes will most likely need to increase overall food consumption.
For the negatives, I think it's going overboard trying to micromanage nutrients to the extent the Zone does. You're better off just following it in principle (moderate carb intake/preferably from natural unprocessed sources, eat a little bit of good fat etc.)rather than to the letter.
Another drawback is athletes will most likely need to increase overall food consumption.
July 18, 2011
Bottom line: Eat carbs and fats in proper proportions to protein. Protein/Carbs should be .6 - 1.0, depending on your level of activity.
Carbs are carbs, and instead of focusing on refined sugars vs. complex carbs, you should focus on glycemic indeces (the speed at which the carb is broken down and enters your blood stream). The higher the glycemic index, the faster the carb enters the blood, and therefore the higher the resulting insulin spike. Insulin tells your body 1) not to release any fat stores to be used as energy and 2) doesn't let sugar out of your liver. So your body uses the carbs for energy, and then doesn't have any other source of energy until the insulin level comes back down.
Carbs are carbs, and instead of focusing on refined sugars vs. complex carbs, you should focus on glycemic indeces (the speed at which the carb is broken down and enters your blood stream). The higher the glycemic index, the faster the carb enters the blood, and therefore the higher the resulting insulin spike. Insulin tells your body 1) not to release any fat stores to be used as energy and 2) doesn't let sugar out of your liver. So your body uses the carbs for energy, and then doesn't have any other source of energy until the insulin level comes back down.
April 12, 2012
se trata de una dieta saludable, en la que no se pasa hambre y se aprende a equilibrar los alimentos.
Es un libro informativo con bases científicas acerca de las proporciones que debemos consumir según nuestra actividad física, proporciona métodos para calcular nuestro porcentaje de grasa corporal, de masa corporal magra, etc, para ayudar a calcular las necesidades proteicas que se necesitan de manera diaria, que se han de mantener en una cantidad de 30-30 y 40% en relación a las grasas y carbohidratos.
nos invita a hacer 5 comidas al día ( 3 fuertes y 2 refrigerios) todos saludables y sustituyendo los carbohidratos, proteínas y grasas por las de mejor calidad que las que habitualmente comemos.
Es un libro informativo con bases científicas acerca de las proporciones que debemos consumir según nuestra actividad física, proporciona métodos para calcular nuestro porcentaje de grasa corporal, de masa corporal magra, etc, para ayudar a calcular las necesidades proteicas que se necesitan de manera diaria, que se han de mantener en una cantidad de 30-30 y 40% en relación a las grasas y carbohidratos.
nos invita a hacer 5 comidas al día ( 3 fuertes y 2 refrigerios) todos saludables y sustituyendo los carbohidratos, proteínas y grasas por las de mejor calidad que las que habitualmente comemos.
December 7, 2008
The book is quite interesting. I tried out the dieting principles, but I have grown more skeptical about the conclusions that he makes. They don't correspond to the way that food actually makes me feel. Lots of talk about glycemic index which is a big buzz word these days. Yet, glycemic index is not an objective measurement. It's a measurement based on a test subject or group of subjects. Food is so subjective though.
On a philosophical note, these is a problem with the question of universals. To what extent can universal statements be made about food and health that pertain to all people?
On a philosophical note, these is a problem with the question of universals. To what extent can universal statements be made about food and health that pertain to all people?
October 12, 2008
He talks about ketosis from eating high protein and low carbs, which is not good for your body. Also talks about the workings of the inner body & diseases. Good info. He is rather strict, tho, in saying that everyone should eat a protein: carb ratio of 3:4, and doesn't take into account the differences in bodies, but overall has the right idea, I think. You just need to listen to your own body and adjust the ratio to suit your bodies' needs. I don't think he mentions that eating a vegetarian meal is better for you than eating meat at every meal.
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