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SpainEurope
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| Posted 3/23/2009 6:47 PM (GMT -4) |   | I go on Zone Diet since 4 years ago and I think Zone is the best nutrition program ever designed. My interest in Zone was primarily antiaging nutrition and prevention of chronic diseases (http://www.drsears.com/ZoneandChronicDisorders/tabid/379/Default.aspx). There are many "copies" of Zone Diet, I think Holford's Diet is one of them.
Zone Diet was created by Dr Barry Sears during his personal fight against heart disease (his father, grandfather and uncles died at 50 due to heart attack). Also, in '80 he was investigating about cancer (Dr Sears is #1 owner of pharmaceutical patents in endovenous drugs in cancer treatment). He developed Zone after many years of investigation, and also during his work with athletes. He probably discovered what is called the Zone in 1989; in 1992 US swimming team in Barcelona olympic games broke his own medal record with 8 medals thanks to going on Zone Diet. So, in 1995 Barry Sears published his first book, THE ZONE, #1 NYT best-seller. It explains why staying in the Zone fights obesity, diabetes, heart disease, cancer, osteoporosis, improve your athletic performance and even help against HIV.
Why the Zone? Because if you mantain your blood sugar and insulin in a Zone not very high but not very low you obtain an optimum Zone of eicosanoids (balance bad/good eicosanoids, because you need some bad eicosanoids). Eicosanoids may be central commander in all your hormone system. Medicine Nobel Prize in 1982 and 1985 explained the central role of eicosanoids in human health. If you control eicosanoids, you can control your weight, your cardiovascular risk, tumor cells, your athletic performance or most of autoinmune diseases.
"Whats the Zone?" http://www.youtube.com/watch?v=Wp8WMZxt5vo&feature=channel_pageI have heard that many physician have proposed to Barry Sears for Nobel Prize. Dr Barry Sears is president of "Inflammation Research Foundation", and I really believe he was the very first of proposing the inflammatory theory of aging and disease. Since 2005 Zone Diet is official diet of Joslin Diabetes Center of Harvard, the leading center in the world in diabetes disease. Also, Harvard Medical School official diet is almost a version of Zone Diet. Really Zone is very simple and its based in considering food as a drug as Hypocrates believed. 1. Balance in every meal LG carbs (release insulin slowly) with lean protein (release glucagon, anti-insulin hormone)= moderate insulin. 2. Add some good fats: monoinsaturated fats as extra virgin olive oil, nuts or avocados for example. (40% calories from LG carbs; 30% calories from lean protein; 30% calories from good fats in every meal) 3. Consume fish oil supplements: Omega 3 help to stoping production of bad eicosanoids (because of EPA from fish oil inhibits Delta 5 desaturase enzyme as you can see in chart in LEF Super Omega 3 EPA/DHA in this website). I have read 6 or 7 books of Zone. If you want a fast and very clear reading I recommend you A WEEK IN THE ZONE, that you can read in only 1-2 hours. But for me master Zone books are THE ZONE (1995) and THE ANTIIINFLAMATION ZONE (2005). ASAP (American Society Aesthetic Plastic and Surgery) considers Zone an antiaging nutrition; if you are intesting in aging THE ANTIAGING ZONE (1999) is a must read. Manuel Uribe from Mexico, once the heavist man in the world, go on Zone since 2 years ago. Also, for example, Dean Karnazes, considered by Men´s Fitness magazine the most athletic man in the world, and named by TIME magazine as one of the “Top 100 Most Influential People in the World,” go on Zone since 10 years ago (he is more than 40 years old, and in 2006 he ran 50 marathons, in all 50 US states, in 50 consecutive days, finishing with the NYC Marathon, which he completed in three hours flat). Today, Zoner athletes have obtained 24 olympic medals. http://www.zonediet.com/FITNESS/EliteAthletes/tabid/182/Default.aspx
Other people knew Zone because its said that celebs like Cindy Crawford or Jennifer Anniston go on Zone years ago.
In countries like Spain or specially Italy, Zone is so famous because is similar to Mediterranean diet, plenty of fruits and vegetables and with olive oil as main fat.
But really Zone is a lifestyle of optimum health
Post Edited (SpainEurope) : 3/23/2009 5:57:45 PM (GMT-4) | | Back to Top | | |
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SpainEurope
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| Posted 3/25/2009 12:10 PM (GMT -4) | | [Published March 2009]
New study points to superiority of the Zone Diet
By Dr. Barry Sears
"The two major problems that plague diet studies are (1) they are too short in duration, and (2) the subjects rarely maintain the diet they were supposed to follow. In a recent study published in the Journal of Nutrition with Don Layman of the University of Illinois as lead author, both these problems were overcome. In this study done at two separate locations, 130 obese men and women were placed on iso-caloric diets (1,700 calories for females and 1,900 calories for males). Half were following the Zone Diet guidelines (30 percent protein, 40 percent carbohydrates, and 30 percent fat), and other half were following the USDA Food Pyramid dietary guidelines (15 percent protein, 55 percent carbohydrates and 30 percent fat). The subjects had weekly educational meetings to maintain the appropriate diets.
At the end of one year, those on those on the Zone Diet had lost 38 percent more fat mass than those on the USDA Food Pyramid diet. The LDL levels were the same in both groups, but the triglyceride levels were much lower and the HDL higher for those following the Zone Diet. As Don Layman stated, “studies that report there is no difference among diets also report that subjects were not carefully following the diets. It is very important to realize the difference between diet compliance and diet effectiveness.” Bottom line—the Zone Diet is once again more effective than the usual low-fat, high-carbohydrate diet where virtually everyone fails to maintain initial weight loss."
http://www.drsears.com/tabid/399/itemid/13330/New-study-points-to-superiority-of-the-Zone-Diet.aspx | | Back to Top | | |
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albedo
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| Posted 3/25/2009 4:12 PM (GMT -4) | | | Interesting post! I am now even more excited to start looking into this. | | Back to Top | | |
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SpainEurope
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Total Posts : 709
| Posted 4/9/2009 3:53 PM (GMT -4) | | | [Published March 2009]
New study points to superiority of the Zone Diet
By Dr. Barry Sears
The two major problems that plague diet studies are (1) they are too short in duration, and (2) the subjects rarely maintain the diet they were supposed to follow. In a recent study published in the Journal of Nutrition with Don Layman of the University of Illinois as lead author, both these problems were overcome. In this study done at two separate locations, 130 obese men and women were placed on iso-caloric diets (1,700 calories for females and 1,900 calories for males). Half were following the Zone Diet guidelines (30 percent protein, 40 percent carbohydrates, and 30 percent fat), and other half were following the USDA Food Pyramid dietary guidelines (15 percent protein, 55 percent carbohydrates and 30 percent fat). The subjects had weekly educational meetings to maintain the appropriate diets.
At the end of one year, those on those on the Zone Diet had lost 38 percent more fat mass than those on the USDA Food Pyramid diet. The LDL levels were the same in both groups, but the triglyceride levels were much lower and the HDL higher for those following the Zone Diet. As Don Layman stated, “studies that report there is no difference among diets also report that subjects were not carefully following the diets. It is very important to realize the difference between diet compliance and diet effectiveness.” Bottom line—the Zone Diet is once again more effective than the usual low-fat, high-carbohydrate diet where virtually everyone fails to maintain initial weight loss. http://www.drsears.com/tabid/399/itemid/13330/New-study-points-to-superiority-of-the-Zone-Diet.aspx# Post Edited (SpainEurope) : 4/9/2009 2:56:50 PM (GMT-4) | | Back to Top | | |
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mbn_van-bc
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| Posted 4/15/2009 7:43 PM (GMT -4) | | You can add this study as a feather in the Zone cap: Comparative Effects of Three Popular Diets on Lipids, Endothelial Function, and C-Reactive Protein during Weight Maintenance
(Journal of the American Dietetic Association)
http://www.adajournal.org/article/S0002-8223(08)02336-5/abstract
I haven't read the study itself (why can't they make this easier and free??), but the lipid markers do better on Zone as compared to either no fat (Ornish) and low carb, high fat (Atkins). Now, this will be important to those chasing a 'better' lipid profile... But some of us don't really subscribe to the lipid hypothesis.
If someone could please explain this line of the abstract to me, that would make my day: "Brachial artery testing revealed an inverse correlation between flow-mediated vasodilatation and intake of saturated fat (r=−0.33; P=0.016). "
It seems to me that the flow-mediated vasodilatation (FMVD) is a test of endothelial function and basically looks at an ultrasound of the artery when blood is let through at a high velocity after being cut off at the wrist (maybe its a vein then)... At any rate, the blood rushing through the blood vessel presents shearing stress to the endothelium and as a protective measure, the vessel dilates.
So, would that inverse correlation be a good thing or a bad thing??? There is less vasodilation with more saturated fat... I don't know how to interpret that.
Here's the abstract:
"Although popular diets focus on weight loss and their favorable biochemical and physiological effects, fewer investigations have evaluated the biological impact of these diets during weight maintenance. To study this issue, three popular diets—Atkins, South Beach, and Ornish—were tested in a randomized and counterbalanced crossover study between January and December 2006. Participants completed each of the three 4-week isocaloric dietary intervention phases followed by a 4-week washout period. They were weighed weekly and caloric adjustments made if weight change exceeded 1 kg. At the completion of each dietary phase, 3-day food records were analyzed, fasting blood sampled, and brachial artery reactivity testing performed. Eighteen adults completed all three isocaloric dietary phases. During the South Beach and Ornish maintenance phase, there were significant reductions in low-density lipoprotein cholesterol (11.8%; P=0.01, 16.6%; P=0.0006, respectively) compared to prediet baseline. In addition, in contrast to the Atkins maintenance phase, significant reductions in low-density lipoprotein cholesterol and apolipoprotein B levels were observed after the South Beach (P=0.003, P=0.05; repeated measures analyses of variance) and Ornish maintenance phases (P=0.0004, P=0.006, repeated measures analyses of variance). Brachial artery testing revealed an inverse correlation between flow-mediated vasodilatation and intake of saturated fat (r=−0.33; P=0.016). These data suggest that during weight maintenance, less favorable biological effects are observed during a simulated, high-fat Atkins diet when compared to the South Beach and Ornish diet. The findings support additional study in subjects with visceral obesity and the metabolic syndrome, in whom an increased risk of coronary disease at baseline may be accentuated with chronic consumption of a diet that exhibits unfavorable effects on lipids and endothelial function." | | Back to Top | | |
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SpainEurope
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| Posted 4/15/2009 7:45 PM (GMT -4) | | Hello albedo. I live in Spain, near to Italy. I have never been in Italy, but I would say Italy is the country in which Zone in better known. Sometimes I have found with surprise italian people I talked to here in Spain knew Zone Diet. They explained me that its because italian people is very very health and wellness conscious. Its a possible explanation of this phenomenon. For example, note that latest Dr Sears' book, "Toxic Fat" (2008) has not been translated to Spanish, but it's already in Italian language. Also Zone Diet is used in many important sport teams in Italy. I think Zone is relatively easy for spaniards, italians and greeks because of Zone is like a super-mediterranean diet (very high in vegetables and fruits, and rich in extra virgin olive oil).
I never dediced to enter the Zone in order to lose weight, if not for obtain higher wellness and health.
You can see Zone Diet is the best mixture of Mediterrean (vegetables, fruits, almonds, nuts, extra virgin olive oil..) and japanese typical diet (high dose of distilled fish oil). Also, Zone is calorie restricted life plan (a proven antiaging strategy) with no hunger (because your glucose and insuline are mantained in a balanced Zone).
Now i cannot understand no one good antiaging programm without a Zone style base. | | Back to Top | | |
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SpainEurope
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| Posted 4/16/2009 10:29 AM (GMT -4) | | Mbn, as I have learned from many study reviews by Dr Sears, in all case remember that many "scientific studies" test Zone Diet using no correct protein-carbs Zone ratio.
Note always that Joslin Diabetes Center of Harvard Medical School official diet since 2005 is Zone Diet. | | Back to Top | | |
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mbn_van-bc
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Total Posts : 950
| Posted 4/16/2009 12:43 PM (GMT -4) | | Hold the presses!
The article is about the South Beach Diet rather than the ZONE!!
Oops.
I get those two confused. I think the Zone is like South Beach with a scale and stopwatch....
So, I'm doubly confused... If anyone understands the FMVD thing, please explain. | | Back to Top | | |
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mbn_van-bc
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Total Posts : 950
| Posted 4/17/2009 4:58 PM (GMT -4) | | I think I found my answer to the FMVD thing in LEF's Quercetin article:http://www.lef.org/magazine/mag2009/apr2009_Quercetin_01.htm
"And in a study of 30 men who already had coronary heart disease, Greek cardiologists showed that a red grape polyphenol extract rich in quercetin caused an increase in flow-mediated dilation of major arteries, a potent indicator of improved endothelial health.32"
So an increase in flow-mediated dilation is an indicator of good endothelial function, it seems.
I'm still not convinced against sturated fat, though... Just another interesting point to consider. | | Back to Top | | |
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SpainEurope
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| Posted 4/17/2009 6:03 PM (GMT -4) | | | | |
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mbn_van-bc
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| Posted 4/17/2009 7:09 PM (GMT -4) | | Ooooo... SpainEurope, I will get back to you on this...
Perhaps we should start a new thread! The Great Fat Debate! | | Back to Top | | |
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SpainEurope
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| Posted 4/20/2009 10:35 AM (GMT -4) | | I can understand how anybody can support consume of saturated fats... Using simply an antiinflamatory approach, note at least that saturated fats estimulates insulin, while monounsaturated fats and omega 3 do not.
And what is the most healthy diet traditionally? Probably Mediterranean diet of Italy, Greece or Spain. We consume very small amount of saturated fat in this kind of diet, but so much extra virgin olive oil.
I hope at least you believe Omega-6 are really bad, as they are. :P | | Back to Top | | |
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kaypeeoh
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Total Posts : 320
| Posted 4/20/2009 10:48 AM (GMT -4) | | This is my understanding:
Atkins is all about insulin suppression. If there are no carbs in the diet, there's no insulin release. For type-2 diabetics, their response to blood sugar is impaired; insulin is elevated irrespective of blood sugar. So fat can enter the fat stores but is difficult to release. For them, Atkins works because the body gets better at using fatty acids for energy via the Krebs cycle.
Atkins advocates love to tout the fact that many heart attack victims have normal cholesterol. So in those cases cholesterol isn't the problem. But many who die will have atherosclerosis (fatty deposits in the arteries). These fatty lumps stimulate clots which break off and get lodged deeper in the vascular tree, leading to infarcts.
So there's more than one way the heart can fail. The root to all the different methods is inflammation. A person with low-to-normal cholesterol dies of heart disease caused by inflammation. A person with high cholesterol dies of heart disease caused by inflammation. Red meat and saturated fats are pro-inflammatory. The Zone is anti-inflammatory. As is the Ornish vegtarian diet. The only thing that's better is pure calorie restriction. The Zone comes close to that. I was eating 1200-1500 calories per day on The Zone.
Right now I'm reading The Spectrum by Ornish. His diet purports to lessen BPH symptoms and ultimately less prostate cancer. SInce I have BPH I'm interested but haven't found any rationale for the purely vegetarian diet. Compared to the Zone, where the importance of eicosanoids is stressed, the Ornish vegetarian diet is lower in fats and protein, higher in grains.
kevin | | Back to Top | | |
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Tom.
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| Posted 4/21/2009 10:37 AM (GMT -4) | | From the Faloon article — "...During this era of medical ignorance (the 1950s-1960s), the benefits of monounsaturated fats (such as those found in olive oil) and omega-3 fats (such as those found in cold-water fish, flaxseed, and walnut oils) in preventing heart attacks were not recognized. The best that doctors could provide in lieu of dangerous saturated fats was to substitute omega-6 polyunsaturated fats, which then created a dangerous pro-inflammatory state (due to an imbalance in omega-6 to omega-3 fats)."
This was also the era of margarine or hydrogenated polyunsaturated fats, a double blow.
The article talks about oxidized cholesterol. Yes this is key. I've been saying this for a long time. Oxidization will happen endogenously but you can take supplements to help counter that. However you can reduce the oxidization of fats and cholesterol foods immensely by the way it is prepared-!!
You want a wake up call to high consumption of saturated fats. If you pour liquid beef fat down your sink, it will cool and harden and clog up your drain. What do you think that stuff does to your body when eaten in excess?
SpainEurope, I agree the mediterranean diet is another good diet. I would also add to your Zone recommendation the following:
25%-30% of the 40% good carbs should be from beans, legumes and the other 10%-15% from high fiber, steel cut whole grains such as oats, barley, etc (if one chooses to eat whole grains that is). Also sprouted grains have a less glycemic load than mature grain seeds rolled or crushed.
A 10/10/10% ratio of the 30% lean protein should be divided among vegetable, fish, and animal proteins. I say equal because I believe they are all equally important.
The 30% good fats should be mostly from avocado, nuts and seeds (almonds, walnuts in particular) with a small portion from animal sources. Even though egg yolks have AA in them, in moderation they are fantastic, healthy foods.. The Mediterranean diet advocates them as well. The whole egg, not just the whites. | | Back to Top | | |
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SpainEurope
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| Posted 4/21/2009 11:11 AM (GMT -4) | | So interesting comments Tom. My considerations:
about carbs I agree with you.
about protein, I have not a very clear opinion about what is a proper balance animal/vegetarian protein. I only know its great taking wild fish if possible.
about fats, I think you didnt mention possibly the best source and in Spain, Greece and Italy the most common in our meals: extra virgin olive oil. A doubt: is extra virgin olive oil expensive there at US? Here 1 liter (32 oz) costs about 7'5 $ and almost all people cook everyday with it here in Mediterranean zone. Eggs: I recommend omega 3 eggs in order to dissolve AA in its yolks (and consuming also white eggs). | | Back to Top | | |
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kaypeeoh
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| Posted 4/21/2009 12:34 PM (GMT -4) | | i don't know whether it's true, but I've read that breaking the yolks leads to oxidation. Eat the egg boiled or fried, not scrambled, keeps the yolk from oxidizing. Like I said, don't know if it's true.
kevin | | Back to Top | | |
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mbn_van-bc
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| Posted 4/21/2009 12:45 PM (GMT -4) | | Tom, I have been where you are... I understand all the arguments because I have argued them until I was blue in the face. (Apologies to your silver man!)
Some questions to consider about your beef fat experiment:
What temperature is your body at??
What does the beef fat look like at that temp??
What area of the world is also at that temp??
What types of plants grow there?
What does their fatty acid profile look like??
Answers:
37 degrees Celcius.
Liquid.
Around the equator.
Tropical.
Very highly saturated (coconut, palm).
Some more things to consider:
What is the reason for the high saturated content in tropical oils??
Why do organisms that live in a cold environment have a much more unsaturated fatty acid profile?? (Flax, cold-water fish, seals, etc.)
Cholesterol plays a role in membranes to regulate fluidity. What would happen if the phospholipids were higly unsaturated?? Would the same amount of cholesterol be needed for this function?
Also: Think about the chemistry of unsaturated oils. Where there are two points of unsaturation (a polyunsaturated fat/oil) the structure is openend up for attack by a radical. Here is a good summary: http://en.wikipedia.org/wiki/Lipid_peroxidation .
Note that there have to be at least two points of unsaturation - the attack is on the carbon in between a pair. This explains why monounsaturated oils (olive, macadamia, etc.) are far more stable than polyunsaturated oils (flax, fish, etc.) and also why fully saturated fats are stable.
What are the best oils to paint with?? (We used to use vegetable oils before petroleum paints became available and cheap.) Why are they good for this purpose??
Animal fats are very high in monounsaturated fat. You can check out the USDA data for yourself. Conde Nast's Nutirition Data website links directly in to their system with a user-friendly interface: www.nutritiondata.com .
Beef tallow:
49.8% Saturated
41.8% Monounsaturated
4.0% Polyunsaturated
Chiken fat:
29.8% Saturated
44.7% Monounsatured
20.9% Polyunsaturated.
Perhaps a lot of our health-conscious friends have never considered these things...
I've found that the best way to understand something is to try to understand that for every opinion you have, there is an equally compelling opposite opinion. Sometimes you have to give war a chance.
- MBN | | Back to Top | | |
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Tom.
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| Posted 4/21/2009 3:24 PM (GMT -4) | | Thanks Keven and MVB... You make some good points to ponder.
You replied during the time I was writting this so no time to edit, but I do agree with you, I'm a bit perplexed on the whole lipid debate, we should start a thread about it. (Dietary lipids and health). I am beginning to believe that cholesterol is important even though the body does recycle most of what it needs. Some of what you said is in this reply to SE. Kevin, I do believe that poaching eggs is the safest method of cooking eggs and preserves the lipids and cholesterol the best, and this is what I do. Anyway, I'll reply more later...
SpainEurope,
Let me answer your question about olive oil—
I use olive oil but I'm not quite sure about the long-term systemic effects of the whole lye curing of olives issue done these days. NaOH or sodium hydroxide is caustic and can be harmful or even kill a person if swallowed. Green olives are cured in lye, but I'm not quite sure if this translates into the olive oil making process.
However humans have been consuming olive oil for centuries, but I've known for a long time as THIS ARTICLE points out that today's olive oil is much different than used by the Cretans centuries ago and today's olive oil is a highly processed and deprived of important nutritional components. If you can get traditional olive oil without lye solvents, not highly processed and pure than okay, but that is hard to find.
Pressed oils (other than found naturally in foods such as nuts) should be used very sparingly, IMHO. As stated from THIS PDF FILE on the assessment of lipid oxidation in foods:
"...lipids are also one of the most chemically unstable food components and will readily undergo free-radical chain reactions that not only deteriorate the lipids but also: (a) produce oxidative fragments, some of which are volatile and are perceived as the off-flavors of rancidity, (b) degrade proteins, vitamins and pigments and (c) cross-link lipids and other macromolecules into non-nutritive polymers..."
Most oils once separated from their natural state (from the plant or nut or seed) undergo oxidation or go rancid very quickly and even more so when you cook with them which results in oxidative damage especially to cells. But maybe not so much with saturated fats like coconut oils. Read HERE, and HERE
I was using naturally processed Grape Seed Oil. based on INFORMATION it has the highest smoke point (less degradation) of any oil and high in phenols, sitosterols and vitamin E. It has much higher in phytonutrients but grape seed oil is higher in polyunsaturated fats PUFA and I come across THIS ARTICLE which discusses the instability of PUFA, and it got me wondering.
When I get more time I will research and post on this forum. It just takes a long time to post correctly and out of time now. | | Back to Top | | |
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kaypeeoh
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Total Posts : 320
| Posted 4/21/2009 5:59 PM (GMT -4) | | i'm not sure why it's important, but olive oil has been consumed for a few hundred years, like you said. But olives have been consumed probably for a 500,000 years. Perhaps its the whole fruit that's heathy, not the separated oil?
kevin | | Back to Top | | |
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SpainEurope
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| Posted 4/21/2009 7:03 PM (GMT -4) | | Mmmm I feel you should come to Spain or Greece. Most extra virgin olive oil here are 'pressing (or manufactured, i dont know the exact word in american english) in cold' with mechanical procedures as traditionally. Also, many of them are made from organic olives.
At my home, since I was a child my mother used this kind of extra virgin olive oil both for cooking and for adding to our daily salads and vegetables.
When I heard "cured in lye" I was shocked, I have never heard such a thing here, and I felt my Mediterranean culture is so different to yours at least about olives and kind of fats. :)
So, for ours extra virgin olive oil really is like pure fresh olives juice
My familiy and friends consume these kinds of typical spanish olive oil
Also, you can buy in any super market EV-olive oil from different types of olives with different tastes. And all are really cheap. Post Edited (SpainEurope) : 4/21/2009 6:10:39 PM (GMT-4) | | Back to Top | | |
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Tom.
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| Posted 4/21/2009 8:46 PM (GMT -4) | | Well, that looks like a very good quality olive oil, the way it may have been done traditionally years ago. Good thing for the internet and the ability to purchase things, and communicate  from around the world! | | Back to Top | | |
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