Zone Living Articles
Protein Q&A with Dr. Sears
Protein is an essential nutrient meaning we have to get it through our diet. One of its primary functions is building and preserving muscle mass. Protein is critical for both young and old to support growth as we develop and to counteract the decrease in absorption and metabolism as we age. With athletic performance and popularity in diets such as keto, there are misconceptions on just how much protein we need and whether some of the products in the marketplace are worth using. This week Dr. Sears answers some of the top questions we receive about protein. Q: The Zone Diet has long been thought to be a high protein eating plan, can you put this myth to bed? A: The Zone diet is a protein adequate nutritional plan. The amount of protein one requires is individualized as it depends on the existing muscle mass and level of physical activity. Furthermore, once the total of amount of protein is determined, it is spread evenly throughout the day to be balanced with moderate amounts of low-glycemic carbohydrates. This helps to stabilize blood glucose levels while simultaneously increasing satiety through the release of gut hormones that instruct the brain to stop eating. Q: How much protein do you recommend people consume each day? Does this amount vary from what you’ve previously recommended with your Zone Food Blocks? A: It depends on the amount of protein required to maintain your muscle mass. Usually that is 90 grams of protein for females and about 110 grams for males. However, the amount at any one meal is on average about 25 grams. The Zone Food Blocks take into account that the protein density in a protein source is variable with meat being more dense in protein than fish. For example, 1 ounce of meat is 1 block of Zone Protein whereas 1.5 ounces of fish is 1 block of Zone Protein. Both equal approximately 7 grams of protein. Q: Numerous studies have shown the connection between consuming red and processed meats and the increased risk of heart disease and certain cancers. A recent study published in Annals of Internal Medicine suggests this may not be true and that data regarding the health benefits of consuming less meat is weak. What are your thoughts on this controversial study? A: There is a large body of research that suggests that red meat consumption, especially processed meats, is associated with the increased risk of cardiovascular disease, diabetes, certain cancers and early death. The data here is clear. So what protein sources should you use? Relative to red meat, if you are to consume it, aim for grass-fed beef instead. Better choices for animal protein are low-fat chicken or fish. For lacto-ovo vegetarians, egg whites and dairy products are excellent protein choices. Finally, for vegans, plant-based imitation meat products are a useful choice. With these options just be careful to watch the number of ingredients. Typically the more ingredients you see on the label the less desirable the product is going to be. Q: Is there a difference between the protein you get in vegetables compared to meat? A: Vegetable protein has a far lower protein density. This requires you to consume a lot of vegetables to get the average 25 grams of protein per meal as recommended on the Zone diet. However, some vegetables such as mushrooms and the ABCs (artichoke, asparagus, broccoli, cauliflower, and spinach) have higher protein contents than other vegetables. Vegetable protein is usually lower in essential amino acids than animal, egg, or dairy protein. However, if you consume 25 grams of vegetable-based protein at a meal, you will have adequate levels of all amino acids. New sources of plant-based meat imitation products make it easier to consume the necessary protein needed for hormonal balance and satiety. Q: Many people are trying the keto diet right now for its touted weight loss and health benefits. The keto diet is a high fat, high protein eating plan. Do you think the benefits of keto are supported in the literature? A: The short answer is no. I published a highly controlled study in the American Journal of Clinical Nutrition in 2006 demonstrating the Zone diet was superior in all aspects compared to a ketogenic diet. Furthermore, follow-up studies indicated the ketogenic diet caused fatigue upon mild exercise and calcium loss. Since a ketogenic diet is deficient in glucose, there is also a corresponding increase in cortisol secretion with its continued use. Finally, a ketogenic diet is deficient in fermentable fiber and polyphenols that are essential for gut health. Q: Collagen levels decline with age. Supplementation has been promoted to help boost levels as we age while helping to improve muscle mass, joint health, and skin elasticity. What are your thoughts on collagen and do you think its supplementation can help with anti-aging? A: The short answer again is no. All the consequences of aging are due to increased unresolved inflammation. Collagen supplementation is fine for fingernails, hair, and structural components of the skin, but it is a very poor-quality protein and will have no effect on reducing inflammation. Since absorption and metabolism of protein declines with age its also critical to ensure that you are getting enough high quality protein in your diet to help preserve muscle mass and minimize frailty.
Zone Diet: Peach Recipes
If you haven’t taken full advantage of peach season you’re in luck because there’s still time to enjoy it. Peach season starts in early May and goes through the end of September. While we know these fuzzy fruits will still be available at your grocer for weeks after the season ends, there’s nothing quite like the juiciness and flavor they offer at their peak. Plus, did you know that one small peach supplies 100mg of polyphenols, about 50 calories, 2 grams of fiber and numerous vitamins and minerals? What's not to love! Get peach inspired with these Zone friendly recipes. Peach Salsa Yield: 8 Servings of 1/3 cupTotal Time: 20 minNutritional facts per serving: Calories 25, Protein: 1g Total Fat: 0g Carb. 6g Fiber 1g Ingredients:2 cup Peaches - chopped (I used sliced frozen -thawed)1 cup Roma tomatoes - diced1/2 cup Red onion - diced1 Jalapeno - minced1 clove Garlic1/3 cup Fresh cilantro - chopped2 Tbsp Fresh-squeezed lime juice Instructions:1. Combine all ingredients.2. Refrigerate for a few hours. Chicken and Vegetable Stir Fry Yield: 4 Servings Total Time: 25 minutesNutritional facts per serving: Calories 350; Protein 26g, Fat 11g Carb 39g Fiber 9g Ingredients:1 tbsp balsamic vinegar2 tbsps fresh-squeezed lime juice - or lemon2 tbsps agave nectar1 tsp vanilla1 tsp ground ginger2 cups fresh or frozen peach slices - (unsweetened) thawed2 1/2 cups mixed berries - fresh or frozen (unsweetened) thawed1 tbsp olive oil14 oz boneless skinless chicken breast - cut into bite sized pieces1/3 cup Kitchen Basics unsalted vegetable stock - divided2 cups green beans1 red bell pepper - sliced3/4 cup onions - sliced1 tomato - chopped1 (6 oz) can mushroomsground black pepper2 tbsps low sodium soy sauce4 tsps extra virgin olive oil Instructions:1. In a bowl large enough to hold all the fruit whisk vinegar, lime juice, agave nectar, vanilla and ginger.2. Add a few berries and mash them. 3. Add peaches and remaining berries, toss a few times. 4. Meanwhile, heat skillet over medium high heat. Add oil, then stir fry chicken 5 to 6 minutes, remove and set aside. 5. Add 3 tablespoons stock, green beans, onions and pepper to skillet; stir until crisp tender, 3 to 4 minutes. 6. Add cooked chicken, mushrooms, black pepper, soy sauce and remaining stock; toss until coated.7. Serve and top each serving with 1 teaspoon of extra virgin olive oil.8. Toss the fruit before serving to mix the juice from the berries with the sauce and serve. Tuna Salad Zoned This healthy tuna salad tastes delicious and has no guilty bad ingredients.Yield: 1 ServingTotal Time: 30 minutesNutritional facts per serving: Calories 350; Protein 26g, Fat 11g Carb 39g Fiber 9g Ingredients 2 oz Chunk light tuna in water1/4 cup Cottage cheese1/4 cup Garbanzo beans6 Olives2 tsps Cashew nuts1 tsp Dijon mustard - to taste1 Peach1 tsp Dr. Sears' Zone Extra Virgin Olive Oil Instructions: Mix everything together. Have a peach for dessert. Pan Seared Scallops in a Dill Sauce and Peach Peach is the star of the show and pairs very nicely with the pan seared scallops.Yield: 2 ServingsTotal Time: 30 minutesNutritional facts per serving: Calories 331: Total Fat 12g, Carbohydrates 36g, Fiber 4g, Protein 22g Ingredients 1 Peach - cut in half, pit removedCooking spray - olive oil1 oz Goat cheese1 tsp Chives - finely cut8 oz Sea scallops2 tsps Dr. Sears' Zone Extra Virgin Olive OilSea salt and pepper - to taste1/2 cup Arugula1/4 cup Dill Sauce - (see recipe in sides and snacks2 Apples - for dessert Ingredients for Dill Sauce1/3 cup 0%-Fat Greek yogurt2 tsp Dry white wine3/4 tsp Dr. Sears' Zone Extra Virgin Olive Oil1 tsp Garlic - minced1 tsp Dill1 1/2 tsps CornstarchSalt and pepper - to taste Instructions for the peach: Turn the oven to broil. Spray or brush olive oil on peach. Place peach on grill or under broiler until lightly browned. Place 1/2 ounce of goat cheese in center of each peach half, sprinkle with chives and place on top of arugula leaves. For the Scallops: Rinse under cold water and pat dry. Add the olive oil to a heavy skillet. Turn to high heat. Just as the oil begins to smoke, (you’ll notice wisps) add the scallops. Sear the scallops for about 1 1/2 minutes on each side until translucent. Place seared scallops around the peach and arugula. Drizzle dill sauce over scallops. Have an apple for dessert. Instructions for the dill sauce:1. In a small saucepan combine yogurt, white wine, olive oil, garlic, and dill. Turn the heat to low. Do not boil.2. Make a slurry (thin paste) by combining the cornstarch with a little water.3. Whisk the cornstarch mixture into the yogurt, stirring often. Bring to a simmer (that’s when the sauce will thicken) and then return heat to very low. Do not boil.
Keto Diet: Your Questions Answered
Chances are you or someone you know has tried the keto diet. This high-fat, very low carbohydrate eating plan is enticing for many because of its promise for quick weight loss. We had the opportunity to ask Dr. Sears some questions about the keto diet and get his thoughts on the plan. See why he says the cons far outweigh the pros and why you may want to think twice before jumping on this trend. Question: What is the Ketogenic Diet? Answer: The keto diet is a high fat, very low carbohydrate diet. This reduction in carbohydrates puts your body into a metabolic state called ketosis. This only occurs when there is not enough stored glycogen in your liver to convert fatty acids completely to carbon dioxide and water (i.e. a clean burn). In ketosis, the fatty acids are not completely burned to make ATP, so you make less energy. Contrary to popular belief, ketones are not a good source of energy for the brain as glucose remains the preferred fuel source for ATP production in the brain. Question: What do you consider the pros and cons of this eating plan? Answer: With this eating plan the cons greatly outweigh the pros. Pros: Rapid initial weight loss in three days is primarily due to loss of retained water, but not stored body fat. So, if you are thinking only about weight loss, this could be considered a pro. Less thinking by removing carbs from the diet. Less hunger by eating more protein. Cons: Acetone is one of the ketone bodies produced during ketosis. Acetone is also the primary chemical in nail polish. A ketogenic diet increases calcium loss from bones. High levels of dietary fat on a ketogenic diet will reduce the likelihood of using stored body fat for energy unless you have significant calorie restriction at the same time. Lack of ATP production on a ketogenic diet makes it easier to become fatigued with mild exercise. After seven days on a keto diet, eating a single “cheat meal” (one high in carbohydrates) causes damage to the blood vessels. Lack of polyphenols on a ketogenic diet makes it difficult to activate the genes required to optimize your metabolism by improving the efficiency of the mitochondria in converting fat into chemical energy (ATP). There is no difference in weight loss on a ketogenic diet compared to a low-fat, high-carb diet in long-term studies. Careful studies have demonstrated there is no "metabolic advantage" on a ketogenic diet and that the fat loss on the ketogenic diet is the same as a low-fat, high-carb diet with the same number of calories in the short-term. Lack of fermentable fiber due to lack of carbohydrates leads to compromised gut health and increased likelihood of developing a leaky gut (condition in which bacteria and toxins can "leak" through the intestinal wall), which can become a significant source of inflammation. Build-up of cortisol levels to convert muscle mass to glucose for the brain which is the preferred fuel source for the brain. Excess cortisol increases insulin resistance which makes you regain the lost weight body as fat, depresses the immune system making you more likely to get sick, and destroys memory cells in the hippocampus. Question: A main component of the diet involves your body going into “Ketosis”. How does this happen? Answer: To completely metabolize fat to carbon dioxide and water, you need to have a sufficient level of carbohydrates in the liver stored as glycogen. The liver glycogen is also the primary storage site for glucose that can be used to replenish blood sugar levels to maintain adequate glucose for the brain. If the carbohydrate levels are too low in the liver, the incoming fat is not completely metabolized and because of this incomplete fat burning metabolic products known as ketones begin to appear in the blood. These are recognized as foreign and the body increases urination to remove them. That's why ketogenic diets deliver early weight loss but primarily in the form of dehydration. Question: Do people see real benefits or is this just another fad? Answer: A true ketogenic diet is also a calorie-restricted diet since it is difficult to consume high levels of fat without carbohydrate. Calorie restriction itself will have benefits by lowering the levels of inflammation, but only if protein, fat, and carbohydrates are relatively balanced as shown in highly controlled clinical studies. In fact, those studies indicate that a ketogenic diet is a pro-inflammatory diet. Question: Would the keto diet make you gain weight? Answer: There is no such thing as a “metabolic advantage” to a ketogenic diet. Fat loss is simply a matter of calorie reduction. A ketogenic diet reduces the minimum blood glucose levels needed for brain function so much that the body is forced to increase the secretion of cortisol which breaks down muscle mass into glucose for maintaining brain function. As cortisol levels build up, this causes an increase in insulin resistance resulting in elevated insulin levels which causes weight to regain. This problem is more apparent in females than in males. Question: How does the keto diet impact gut health? Answer: Gut health requires both fermentable fiber and polyphenols coming from vegetables, fruits, and whole grains. A ketogenic diet will likely be deficient in both. In addition, saturated fatty acids (especially palmitic acid) found in ketogenic diets enable the transport of microbial fragments into the blood which will increase inflammation. A ketogenic diet is usually rich in saturated fats, especially palmitic acid which is the most pro-inflammatory saturated fat. Fermentable fiber is the source of nutrition for the bacteria in the gut and without adequate levels, the bacteria will start digesting the mucus barrier that is your first line of protection against a leaky gut. Polyphenols disrupt the biofilms used by pathogenic bacteria to evade detection and destruction by the gut's immune system. Anything that disrupts gut health is a leading cause of microbial-induced inflammation. There is nothing magical about a keto diet and careful studies have demonstrated it offers no metabolic advantage. It works for weight loss because it is also a calorie-restricted diet.{{cta('72aca16a-1bab-4262-84b4-f4d2e40c1279')}}
Inflammation and The Role of Diet
It's not always easy to wrap our heads around the idea that our diets can promote inflammation, especially when you can’t feel it. Generally, the side effects of poorer food choices are more immediate like indigestion, heart burn, bloating, or fatigue. It’s much more intuitive that we’re inflamed when we can feel the symptoms such as redness, swelling or pain. The reality is that our diets are one of the major contributors in producing inflammation (a.k.a diet-induced inflammation). Even though we may not feel it, over time this inflammation can lead to weight gain, increase our risk for disease, and lead to pre-mature aging. Every time we eat we make the conscious decision whether the foods we eat will heal our bodies through good nutrition or promote inflammation. Based on Dr. Sears' research there are three main factors that promote diet-induced inflammation. Here we’ll tell you what they are and tips for how to reduce them using the foods you eat. 3 Dietary Factors that Promote Inflammation Consuming Excess Calories - Excess calorie consumption leads to increased levels of the hormone insulin. Over the long-term this can make us prone to developing a condition called insulin resistance which leads to weight gain, development of disease, and aging. In addition, when we over consume calories it increases the production of free radicals which are known to promote cellular damage and pre-mature aging. The Wrong Balance of Macronutrients: Having the wrong balance of protein, carbohydrate, and fat in our diets can significantly increase inflammation through the hormonal changes they produce. Inadequate Intake of Fermentable Fiber - Fermentable fiber is fiber that the good bacteria in our gut can digest and use as fuel to promote health benefits. When our intake falls short it can disrupt the balance of good to bad bacteria (a.k.a. gut dysbiosis) which can lead to higher levels of inflammation in the blood. Tips for Minimizing Inflammation Through the Foods We Eat Curb Your Calories Calorie restriction has been shown to minimize the risk for disease and slow down the aging process. This is the foundation of the Zone Diet. A typical day in the Zone is about 1200 calories for females and 1500 calories for males. We recommend keeping each meal under 400 calories and snacks around 100-200 calories each. Make Sure You Eat Enough Protein to Maintain Lean Body Mass A protein-adequate diet helps maintain lean body mass which is critical for the long-term success of any calorie-restricted diet. Find out your numbers. We recommend most individuals consume about 25 grams of protein at each meal and about 12 grams in each snack. Balance Your Protein with the Right Amount of Carbohydrates Dr. Sears suggests that the ideal levels of carbohydrates in an anti-inflammatory diet are probably between 100-150 grams per day. This is adequate to help maintain blood glucose levels without causing excessive production of insulin. When carbohydrate intake falls below 50 grams per day (e.g. keto diet) it can lead to an increase in the stress hormone cortisol which plays a role in insulin resistance. We recommend carbohydrates be spread out evenly throughout the day to ensure better blood glucose control and improved appetite control. Make Sure Your Fats are Primarily Monounsaturated and Omega-3s Saturated fats, especially palmitic acid (found in butter), and omega-6 fats are known to promote inflammation. When consuming fats they should be primarily monounsaturated (e.g. olive oil) and/or omega-3 fats as these are non-inflammatory or anti-inflammatory. We recommend spreading out your fat intake throughout the day and aiming for a total of 40-50 grams per day. For Optimal Gut Health Boost Your Intake of Fermentable Fiber and Polyphenols Fermentable fiber includes foods rich in pectins, beta-glucans, guar gum, inulin, and polymers of fructose (i.e. oligofructose). This type of fiber is digested by the good bacteria in the colon resulting in the production of short-chain fatty acids (SCFA) which are critical to maintain a healthy gut. Since most polyphenols are not absorbed, they make their way to the gut where they are metabolized by bacteria. These metabolites then encourage the growth of good bacteria. Dr. Sears recommends consuming at least 30 grams of total dietary fiber per day to achieve adequate levels of fermentable fiber and polyphenols. The best sources would be primarily non-starchy low-glycemic load vegetables with limited amounts of fruits. Although whole grains are good sources for both fermentable fiber and polyphenols, unfortunately they also provide too high of a glucose load to be considered a significant part of an anti-inflammatory diet. Get Your Vitamins/Minerals from Non-Starchy Vegetables and Limited Amounts of Fruit The best source of vitamins and minerals with the least number of calories will always be non-starchy vegetables with limited amounts of fruits. To obtain adequate levels of theses micronutrients with the least caloric impact we recommend consuming 8 servings of non-starchy vegetables and 2 servings of fruit per day. What This Looks Like Eating should be enjoyable and putting this all together is easier than you think. To get the right balance of protein, carbohydrate, and fat with the greatest amount of fermentable fiber and polyphenols comes down to balancing your plate. Just mix and match every meal to your liking with the macronutrients of your choosing using this template below. We know there will be indulgences along the way and that’s OK! Just remember, the more tips you can incorporate on a regular basis, the more you lean the balance in favor of healing rather than inflaming. {{cta('c4f3b27d-8e5b-41f5-8335-c09b72595c2d')}}