Zone Living Articles
What Is Protein? And Why Do I Need It?
Protein is no longer the nutrient geared solely for body builders and gym buffs. While it plays a role in building and preserving muscle mass, its benefits are more vast, ranging from weight loss and maintenance, to improved mood. It's quite common to see commercials touting products and how many grams of protein they contain. While it’s important to have some at every meal and snack to help control blood sugar levels and to keep you full, you don’t want to overdo it on this nutrient either. So what is the right amount to consume? Plus, not all proteins are created equal, so which proteins are right for you? Here is the lowdown on what you need to know the next time you’re shopping for your protein fix. What Is Protein, and What Does It Do for My Body? Protein is an integral component in each and every cell in our body. It’s used to make enzymes, hormones and neurotransmitters, and is found in our muscles, bone, skin and hair. The building blocks that make up protein are called amino acids. Think of amino acids like beads on a chain. Each bead represents an amino acid and when the chain is complete, the end product is considered the protein. There are 20 amino acids in all: Non-essential amino acids – These are the 11 amino acids our bodies can make on their own. Essential amino acids – These are the 9 amino acids cannot be made by the body, and must be consumed in our diet. If a food supplies all the essential amino acids we need, it’s called a complete protein. Generally, animal protein sources provide all the essential amino acids (e.g., beef, chicken, turkey, dairy, eggs, fish). If a food lacks one or more essential amino acids, it’s called an incomplete protein. It’s the incomplete proteins in essential amino acids that are most important to replenish when you grab an energy bar or a yogurt as a snack. Protein Isn’t New, So Why the Hype Now? Protein isn’t a new wonder drug, but its popularity is rising due to its ability to help keep us full longer. This occurs because of its role in controlling blood sugar, fat loss and weight maintenance. Compared to carbohydrates and fat, protein is more filling.1 Even among protein sources, data shows there is variability in perceived level of fullness between them. In a study looking at the satiety of 38 foods (i.e., whether or not they made you full), participants had their blood sugar checked at various intervals and were asked to rate their overall fullness of foods across numerous food groups. Proteins were ranked from highest satisfaction to lowest satisfaction. Fish was ranked the most satisfying.2 Yogurt was ranked the least satisfying (Sorry, Cam Newton. That Oikos Triple Zero Greek Nonfat Yogurt may not fill you up). What’s the Best Way to Consume Protein? When choosing your sources of protein, be selective, as protein sources can be high in saturated fats or high in sodium. Aim for leaner, less processed choices. The Zone Diet was created to assure an optimal protein-to-glycemic load balance for improved hormonal control. It’s important to focus on making sure each meal has adequate protein balanced with appropriate levels of carbohydrate and fat to help stabilize blood sugar. For even greater hunger control, start your meal with your protein choice first, followed by carbohydrates. This will result in even better outcomes from a post-meal blood glucose and insulin response.3 How Can I Supplement My Protein? Protein bars, shakes and powders can be used to supplement or boost your intake in meals that are lacking. Be careful not to overdo it. If you are looking for a snack, aim for around 7 to 14 grams of protein. For a meal, aim for about 25 grams of protein. The key when using bars or shakes as a replacement is to pay attention to the balance of macronutrients. For every 1 gram of fat, you generally want to consume 2 grams protein and 3 grams of carbohydrate. For a post-workout recovery, the best time to supplement is during the first 15 to 20 minutes after the workout. This will help replenish muscle glycogen. An excellent recovery drink is 2% milk because its carbs and protein are perfectly balanced. Don't got milk? Our Zone Protein Powder can easily be added to whatever beverage you have on hand to help you get the ideal balance of protein to carbs. Plus, we even have several smoothie recipes with protein powder that you can enjoy. How Can Vegetarians or Vegans Get Their Protein? If you’re vegan, you must get your protein from plant sources such as fruits, vegetables, nuts, seeds, and grains. This requires a little more work because many of these foods are incomplete proteins, requiring you to group them together to ensure you get all the essential amino acids you need. However, there are a handful of plant sources that do contain all that your body needs: Amaranth Buckwheat Chia Hempseed Quinoa Soy Because the American diet is so varied, it’s usually not a problem for vegans and vegetarians to consume all their essential amino acids over the course of the day. Plant sources usually contain too much carbohydrate relative to their protein content to get the optimal hormonal response. While it is true that consumption of grains and seeds is kept to a minimum in the Zone, for individuals who are vegan (avoid meat or animal products), soy imitation meat products have become better in taste and can replace animal protein in virtually every Zone recipe. Dr. Sears' book, The Soy Zone, was written to address this. If you are lacto-ovo vegetarian (96% of vegetarians are), then it is much easier to get your protein because you can include egg and dairy products. The protein selections are even greater when you include Zone PastaRx as your protein source. How Much Protein Do I Need? The amount of protein you need truly depends on your muscle mass and level of physical activity. Use the following as a general guideline: Females – Need about 20 grams of low-fat protein per meal (3 Zone Blocks). To balance each meal you’ll want to add 3 blocks of carbohydrate and 3 blocks of fat. Males – Need about 28 grams of low-fat protein per meal (4 Zone Foods Blocks). Then balance with 4 blocks of carbohydrate and 4 blocks of fat. To find your personalized requirements based on your gender, size and weight, try our Body Fat Calculator, because it shares your protein requirements in the results. Also be sure to try our Zone Food Blocks tool to see how many blocks are in the foods you eat. Protein is important regardless of your age or lifestyle. The key is consuming moderate amounts of good quality protein and a variety of types at every meal and snack balanced with low-glycemic carbohydrates. This way you can enjoy the benefits that come from key amino acids that are important for improved blood glucose control, preservation of lean body mass with loss of excess body fat, and better mood control. {{cta('daffa570-1055-4766-af51-e09d66a17e47')}} References: Paddon-Jones D1, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. Holt SH1, Miller JC, Petocz P, Farmakalidis E. Eur J Clin Nutr. 1995 Sep;49(9):675-90. A satiety index of common foods. Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015 Jul;38(7):e98-9.
Then & Now: Calorie Restriction and the Impact on Disease
Reduce your risk of chronic disease by making simple changes to your diet. Starting with Hippocrates 2,500 years ago, to Luigi Carnaro 400 years ago, to Dr. Barry Sears today, data continues to prove that a calorie restricted diet can reduce your risk of chronic disease. Discover how you can benefit from history repeating itself. More than 400 years ago, Luigi Cornaro demonstrated that calorie restriction increases your health span. The story began in the year 1507, when Cornaro, a Venetian nobleman, was near death at age 40 due to a poor dietary lifestyle. At that point, he started a rigorous calorie-restriction program. Starting at age 83, Cornaro wrote three widely-read diet books. When Cornaro died at age 99, his death was due simply to old age, not from any chronic disease. Calorie Restriction is Not Malnutrition Calorie restriction is not the same as starvation. It usually consists of a 30% reduction in normal caloric intake without sacrificing any nutrition. A recent study set out to validate the impact of calorie restriction on species closest to humans.1 The researchers used rhesus monkeys which share 93% of the same genes as us and live for about 30 years. So essentially you can assume these findings from monkeys should be applicable to humans. Virtually all the earlier work on calorie restriction had been done in worms and mice which are not quite the same as humans in terms of genes or lifetime. What was impressive about this study, was that it was a 30-year experiment to determine the long-term consequences of caloric restriction versus normal intake. When the calorie restriction was started after the monkeys had reached maturity, they didn’t live that much longer than those fed a normal diet. They did however have significantly lower levels of cancer, heart disease, and insulin resistance than controls consuming a normal laboratory diet. The authors state that there are clear parallels between humans and rhesus monkeys and that it is quite probable that the healthy effects of calorie restriction seen in monkeys will also be visible in humans. The Advantages of a Calorie-Restricted Diet To understand the real advantage of a calorie-restricted diet requires an understanding of the link between diet and inflammation. A calorie-restricted diet is also an anti-inflammatory diet. This means that chronic diseases with a strong inflammatory linkage such as obesity, diabetes, Alzheimer’s, heart disease, and cancer to name just a few, can either be prevented or significantly managed following such an eating plan. One would think following an anti-inflammatory diet should be the goal of health care reform. This could be our answer to continually rising healthcare costs, especially since the majority of those costs come when we are plagued chronic disease in our last years of life? Today health care “reform” generally increases the size of your deductible before your health insurance actually kicks in. The best strategy to overcome such “reform” is simply to not to get sick in the first place. That is the promise of calorie restriction. The proof it works was demonstrated in the above mentioned 30-year rhesus monkey study. Of course, calorie restriction in free living humans is only possible if you are never hungry or fatigued. The Zone Diet was built upon this concept. That makes the Zone Diet a lifelong dietary program to treat heart disease and diabetes by reducing inflammation. The caloric ratio of the macronutrients (carbohydrates to protein to fat) is approximately 40–30–30. This balance allows for stabilization of blood sugar to prevent hunger and fatigue. The Zone is also nutritionally superior (if not greatly exceeding standard diet) if the carbohydrates consumed are primarily non-starchy vegetables. These will be exceptionally rich in essential nutrients including polyphenols and fermentable fiber (i.e., prebiotics) necessary for gut health. If you take the 30% calorie restriction in the rhesus monkey study and applied it to humans, that would mean an average adult male would consume 1,500 calories per day and an average female 1,200 calories per day. It doesn’t sound like a lot a calories, but without the correct balance of macronutrients, those decreased calorie levels would likely generate constant hunger and fatigue. Obviously, this would make it difficult to live the rest of your life regardless of the health benefits. I put forward the balance of macronutrients necessary for controlling hunger and fatigue in my first book, The Zone.2 A decade later, those same recommendations were the foundation of the new dietary guidelines of the Joslin Diabetes Center at Harvard Medical School for treating obesity and diabetes.3 This year, Joslin published their 5-year study on diabetic patients following such a dietary program.4 The results were exceptionally encouraging for all diabetics. And if they are good for diabetics, then they will be extraordinary for non-diabetics. How to Combat Hunger on a Calorie Restricted Eating Plan Your first thought might be: How can I comply with this monkey food business, I’ll surely die. I guarantee you that the monkeys didn’t die following a calorie-restricted diet and neither will you. How? First, the carbohydrate intake on the Zone Diet is limited to about 40% of total calories. This ensures that the brain gets its daily need for glucose, which is about 130 grams of glucose. The Zone Diet contains 100 to 150 grams of carbohydrates (400 to 600 calories), split over three meals and one or two snacks, which easily supplies that level of glucose for optimal brain function. However, if these carbohydrates were mostly composed of non-starchy vegetables then to consume 400 to 600 calories of carbohydrates would require you to eat approximately 4 pounds per day. Although this represents only about 50 – 67% of the total amount of carbohydrates in our typical American diet, you can see it may be difficult to consume the required amounts for the Zone Diet because of the very low glycemic index of the carbohydrates. Furthermore, you never want to consume more than 30 to 40 grams of carbohydrates at any one meal. Any greater amount is going to generate excess insulin, which makes you hungry and fatigued by driving down blood glucose levels. The result is you are constantly hungry, searching for food all the time. The secret of the Zone Diet is that the glycemic load of a meal is balanced by adequate levels of low-fat protein (25-30 grams) at each meal to help stabilize blood sugar levels and to release satiety hormones (like PYY and GLP-1) from the gut to tell the brain to stop eating. The Zone Paradox: Fewer Calories Doesn’t Equate to Hunger or Fatigue Although the Zone Diet is a calorie-restricted diet, you will not be hungry or fatigued. This is the Zone Paradox. It is untrue that the Zone Diet is a high protein diet. Yet, following the Zone Diet guidelines you still get the absolute protein intake of the typical American diet because even though the percentage of protein (30% of total calories) is higher, the total number of calories being consumed daily is restricted. Because of its calorie restriction, it is also a low fat diet in absolute terms. Finally since you always consume more carbohydrates than protein, it is difficult to refer to the Zone Diet as a high-protein, low-carbohydrate diet. It’s simply not correct since you are always consuming more carbohydrates than protein at a meal. Thus, the best description of the Zone Diet it is a calorie-restricted, protein-adequate, carbohydrate-moderate, and low fat dietary plan. Who could argue with that? Obviously not the Joslin Diabetes Center at Harvard. As Hippocrates said 2,500 years ago, “Let food be your medicine and medicine your food.” Luigi Cornaro demonstrated it works 400 years ago, and today the Zone Diet makes it possible to live better with the least amount of effort if you are willing to balance your meals to live a life without hunger or fatigue.{{cta('daffa570-1055-4766-af51-e09d66a17e47')}}References: Mattison JA et al. “Caloric restriction improves health and survival of rhesus monkeys.” Nat Comm 8:1-12 (2017). Sears B. The Zone. Regan Books. New York, NY (1995). Giusti J and Pizzotto J-A. “Interpreting the Joslin Diabetes Center and Joslin Clinic clinical and nutrition guidelines for overweight and obese adults with type 2 diabetes.” Curr Dia Rep 6:405-408 (2005). Hamdy O et al. “Long-term effect of intensive lifestyle intervention on cardiovascular risk factor in patients with diabetes in real-world practice: a 5-year longitudinal study.” BMJ Open Dia Res Care 5:e000259 (2017).
Lose Weight at Your Favorite Restaurants
Americans spend more money eating out than they do buying groceries. Today, we rely heavily on restaurants and takeout meals not just as an excuse for indulgent behavior, but as a necessity due to our busy lifestyles. It is possible to eat these prepared foods without impacting your waistline. More than ever, restaurants are catering to a healthier clientele, so it’s easy to stay in the Zone while eating out. Waitstaff are accustomed to answering questions about how foods are prepared so if you want to know the types of oils, if you can double the veggies, or add protein to your salad, don’t be afraid to ask. Here are some tips for navigating numerous cuisines while staying in the Zone. Keep Dining Out Simple in 3 Easy Steps The Zone Diet is easy to follow when dining out. Divide your plate into three equal parts. On one-third of your plate, put some low-fat protein that is no bigger or thicker than the palm of your hand. That’s about 3 ounces of low-fat protein for women and 4 ounces of low-fat protein for men. Fill the remaining two-thirds of the plate with colorful, non-starchy vegetables, especially those from the Mediterranean region (e.g. tomato, eggplant, artichokes). Add a dash of heart healthy monounsaturated fat, such as olive oil, slivered almonds, walnuts or guacamole. With these tips, you can successfully create a healthy Zone meal anywhere. Even if you deviate slightly, you can always get back on track at your next Zone meal. American Cuisine Many American restaurants overdo it on the amount of protein they serve, especially when it comes to steak. When you order an entrée, ask for a to-go bag and immediately cut the protein in half and take the other half for a meal to enjoy later. Avoid the starchy sides like mashed potatoes, rice and French fries, and ask for double vegetables instead. Here are some menu items in a traditional steakhouse that are Zone Friendly: Seared Ahi Tuna appetizer with a side of vegetables Chicken or Shrimp Caesar Salad (dressing on the side) Grilled Chicken on the Barbie Atlantic Salmon or Lobster Tails with vegetables on the side Steak (consume in moderation, go for leaner cuts and try to avoid cream sauces on top.) If you find yourself eating fast food, try a soup/salad combo. Broth-based soups that contain lots of vegetables and garden salads with grilled chicken and low-fat dressing on the side are good options. At McDonalds, Burger King or Wendy’s consider having a plain hamburger or grilled chicken sandwich without the bun and add a side salad. Wendy’s also serves chili, which is a good alternative too! Asian Cuisine (Chinese, Japanese, Korean, Mongolian, Taiwan and Others) When eating Asian cuisine, hold the rice and noodles. No matter how healthy the rest of your meal looks, the starchy carbohydrates have a tendency to leave you feeling hungry shortly after you finish your meal. Instead, aim for foods that have a mix of lean protein and favorable carbohydrates like those found in fruits and vegetables. Entrées served in Asian restaurants are more likely to be larger than one portion, so consider splitting an entrée with someone else or taking the other half to go. Use chopsticks. The chopsticks help you to eat slower since you can’t get as much food in each bite. You’ll be less likely to overeat because you'll feel fuller quicker. Try to avoid the sweet-and sour and coconut sauces and go for the ponzu, rice-wine vinegar, wasabi, ginger or low-sodium soy sauces instead. The following are menu items worth considering: Wonton, Miso or Hot-and-Sour Soup Edamame Cucumber Salad Chicken Vegetarian Lettuce Wraps Lightly stir-fried entrees with lots of boiled, broiled, steamed vegetables Indian Cuisine Although many traditional Indian entrées are prepared with clarified butter, fried or sautéed, it doesn’t mean you have to rule out this cuisine completely. Many entrées include legumes and vegetables with meat being used as a condiment. For appetizers, start with salads or yogurt dishes containing chopped vegetables. Choose chicken and seafood over beef and lamb, and try to keep it to one protein option. Here are some standard menu items to consider: Dal Soup Chicken and Cilantro Soup Vegetable Soup Garden Tandoori Tikka Salad Tandoori Grilled Vegetable Salad Three Bean Salad (avoid potatoes if included) Chicken Tikka Chicken Tandoori Italian Cuisine When dining Italian, eat like the Italians. It is a misconception that the bulk of the diet in Italy is large portions of pasta and pizza. In actuality, pasta and pizza make up a small portion of their meals. The rest is lean protein and vegetables. Order dishes that contain lean meats, chicken or fish, and ask for extra grilled vegetables on the side. Avoid pastas and breads. When ordering entrées containing sauces, stick with marinara and tomato-based sauces rather than cheese and cream sauces. Here are some ideas: Caprese Salad Warm Spinach Salad Chicken Caesar Salad (avoid croutons and ask for dressing on the side) Insalata Blu Scallops and Spinach Salad Grilled Chicken or Shrimp Spiedini Grilled Salmon or Halibut Mexican Cuisine Enjoy the spices and heat of Mexican cuisine while limiting your intake of the starchy carbohydrates found in flour tortillas and rice. Many restaurants offer great choices for salads. Just avoid the fried tortilla shell they come in, and ask for a vinaigrette dressing on the side. Use lean meats, black beans, salsa and avocado for fillings, and go easy on the mixed cheeses and sour cream. Grilled chicken and fish are usually easy to come by, but instead of rice, have the black beans with extra vegetables. Here are some Zone favorable suggestions: Guacamole (swap out chips for Jicama- a crunchy root vegetable high in fiber) Chicken Fajita Salad (go easy on tortilla strips and bacon) Spicy Garlic and Lime Grilled Shrimp Salad Margarita Grilled Chicken Fajitas/Enchiladas (avoid the flour tortillas and taco shells and keep it to just the filling) Eat Out Without the Guilt If you follow the three Zone steps above, eating out is simple and allows you to navigate any cuisine. Even dessert isn't off the table—mixed berries with a little whipped cream is sure to satisfy your sweet tooth. If you end up straying a bit, just remember you can get back on track at your next meal. Straying from time to time doesn’t have to be an excuse to give up on your commitment to healthier living. {{cta('daffa570-1055-4766-af51-e09d66a17e47')}}
8 Simple Pasta Meals
Have you ever had one of those weeks where you fly by the seat of your pants and Friday can’t come soon enough? Maybe this is your every week; no judgement here! When life gets chaotic, it doesn’t have to be an excuse for healthy eating to be back-burnered. Having a few staples in your pantry can make weekday meal planning nutritious and a breeze. PastaRx Eliminates the Need for Take Out Having a pantry stocked with Zone PastaRx, sauces, and canned vegetables (if fresh or frozen aren't available) makes for endless options! Just remember that Zone PastaRx is balanced in both protein and carbohydrates giving you the flexibility to mix and match most everything. Here we’ll show you how simple it can be. Pick and choose from each of the categories below for meals in a cinch! Zone PastaRx is a patented protein-rich pasta replacement designed to stabilize blood sugar and curb hunger for hours. It's been clinically shown to help increase lean body mass while reducing insulin resistance. Including PastaRx into your weeknights makes meal planning easy and eliminates the guilt. Want more inspiration? Check out more than 100 Zone pasta recipes and purchase Zone PastaRx here. Or share your creations with us in the comments below! {{cta('1ae23da1-1a5e-4874-b9b0-18562e13f5fe')}}