The 40:30:30 Plan – The Zone Diet

Photo of author

On the way to the ideal line, many make a big mistake – cutting out fat or carbohydrates from their diet. Numerous diet plans promise “seven-day miracles” with their methods.

On the “black list”, there are mostly fats and carbohydrates. It’s possible to lose a few pounds initially, but this way you might also endanger your health. Also, the weight you have lost could soon return, which is also known as the yo-yo effect. Fats and carbohydrates are necessary for the daily functioning of the brain and for good health.

According to nutritionists, the perfect rule in the diet that guarantees health, is 40:30:30. It relates to the composition of the menu, according to the guide “The Healthy Urban Kitchen”, which contains recommendations for a healthy diet. This practically means that the plate should consist of 40% carbohydrates, 30% protein, and 30% fats in the three main meals: breakfast, lunch, and dinner.

If you want to lose weight, you do not have to change the ratio of protein, carbohydrates, and fats, or cut them out. It is enough to wisely consume a variety of foods, read the product labels specifying the recommended daily calorie intake, and introduce physical activity as a compulsory item.

For example, if you want to lose weight by 20%, reduce your portions by 20%, adding regular exercise. Although many people tend to neglect the importance of recreation, believing that just a change in diet is enough, regular training is essential on the way to your ideal weight.

What you can eat on The Zone diet

1. The Zone diet does not recommend that you eat fewer calories than you’re currently consuming, just different ones. Although the book has a more complicated and accurate measurement of what to eat, it can be simplified as:

2. A small amount of protein at every meal (approximately the size of your palm or one small chicken breast) and at every snack (one in the late afternoon, one in the late evening).

3. ”Favourable” carbohydrates twice the size of the protein portion – these include most vegetables and lentils, beans, whole grains, and most fruits.

4. A smaller amount of carbohydrates if you have chosen “unfavorable” ones – these include brown rice, pasta, papaya, mango, banana, dry breakfast cereal, bread, bagel, tortilla, carrots, and all fruit juices.

5. Dairy products are not forbidden, but The Zone diet devotes little time to them, except to explain how quickly they release glucose. Sears prefers egg whites and egg substitutes to whole eggs, and low-fat or no-fat cheeses and milk.