10Things to Know Before Trying the Zone Diet

尽管巴里·西尔斯（Barry Sears）博士在1980年代开发了区域饮食，但其主要卖点之一使它听起来像是最近可以开发的：这是一个anti-inflammatory diet随之而来的是特定的宏分解。像许多饮食一样，它也旨在促进体重减轻万博彩票下载安卓狗万体育买球。但是，尽管区域饮食是最平衡的一种less restrictive eating plans，这并不一定意味着它很容易遵循。

Here, 10 things to know before trying the zone diet:

区域饮食建议约1200卡路里总卡路里for women and about每天1,500卡路里对于男人。对于普通成年人来说，少于1200卡路里的热量将被认为接近饥饿。即使是1,500卡路里，特别是对于男性来说，对于活跃的成年人来说也太低了。”营养学家说Keri Gans，路，作者The Small Change Diet。” These calories should be divided among three meals and two snacks so you eat frequently.

每顿饭和小吃应包括40％碳水化合物，30％蛋白质and 30%fat在区域饮食上。甘斯说：“如果您真的想通过这本书做到这一点，则需要进行计算。”can set and track with an app like MyFitnessPal。但是，如果您发现自己不断担心数学以及应该吃什么在生活中造成额外的压力，，，，it might not be the best option for you, notesMascha Davis，路。

饮食还提倡使用盘子来估计您的宏：用1/3填充1/3瘦蛋白和2/3复杂的碳水化合物，，，，then add a littlehealthy fat such as olive oil，，，，avocadoor almonds. “Eating should not be confusing, it should be enjoyable. If a diet confuses you, realize it’s another diet you will likely start and eventually stop,” says Gans.

各种各样的时尚饮食call fortotally eliminating carbs，，，，animal products，，，，dairyor other food groups, but that’s not the case with the zone diet. “It includes all basic food groups and instead restricts诸如加工食品之类的少量票价戴维斯说。

我们都知道最好切成添加的糖并选择whole grains过度的。但是，区域饮食还将某些水果和蔬菜视为“不利”，因为它们在血糖指数量表。This includes acorn squash,香蕉，，，，beets, carrots, peas and地瓜。“您不想将任何水果或蔬菜列入黑名单。他们都有营养益处，”甘斯说。“加，if you’re a picky eaterand you decide to follow a diet that only includes fruits and veggies you don’t enjoy, then you’re more likely to put less nutritious foods on your plate.”

The zone diet calls for only decaf coffee and tea or, at most, one cup ofcaffeinated coffee或每天茶。咖啡已经过去了shown to help with athletic performanceand for many who have an aversion to decaf, this could make the diet very hard to follow. “I’m not sure why the zone diet discourages coffee, but for some people who enjoy more than a cup a day, it would be a deal-breaker,” Gans says.

Gans说，一种可娇小，非活性女性和1,500卡路里饮食的1,200卡路里饮食可能会很好。但是，普通人将很难满足他们所有的日常营养需求。“排除淀粉蔬菜和非常低的碳水化合物摄入可能会导致deficiencies of some mineralsandfiberand cause low energy levels,” adds Davis.

“For people who are active — especiallythose who do endurance training- 这种饮食将缺乏足够的碳水化合物。” Gans说。这可能会导致能量下降和次优的表现，例如在比赛或训练跑中过早崩溃。GANS建议活跃的女性消耗至少1,600卡路里，活跃的男性至少消耗2,100卡路里，并且所有活跃的人都试图从碳水化合物中获得50-60％的每日卡路里。

When you’re trying to follow a specific 30-40-30 macro diet, it takes更多时间计划，准备和做饭，，，，says Davis. You’ll need to spend more time in the kitchen, whether it’s学习如何增加风味to basic ingredients likechickenormaking big batches of whole grains。当然，您需要做time to grocery shop，，，，too.

甘斯认为，大多数人会在区域饮食上减肥，因为它是如此的卡路里限制性。但是，如果你eat too few calories for weight loss而且不要专注于建立力量，您可能会进入溜溜球节食模式甘斯解释说，您再次增加体重。