CrossFitters are no strangers to the Zone or Paleo nutrition plans. Both call for some restrictions and modifications, but don’t all “diets”? The Paleo, or Caveman diet, is based around the oldest diet in history. For 2.6 million years, before the arrival of agriculture, (wo)man survived off of hunting and gathering; meat, nuts, some fruit, veggies, and no starch. Dairy was also not available, which is why many people today struggle with this diet, or chose to modify it slightly by adding dairy.
The Zone, however, is based on PhD. Barry Sears research on optimal human performance and concentration based on balancing the three macronutrients; protein, carbohydrates, and fat. Sears also studied the counterproductive effects of fad diets that follow the Western world’s idea of healthy eating; high carb, low fat/protein.
Complex carbohydrates such as breads, pastas, and all junk food have an extremely high glycemic index, which means they rush into the bloodstream faster than the body can handle, which triggers insulin to be released. Think of it this way:
Our bodies are like a nightclub, on the outside you have all the carbs waiting to get inside…while simple carbohydrates wait patiently to pass through the velvet rope, complex carbs go bursting in haphazardly, triggering the bodyguards (Insulin) to interfere.
Furthermore, insulin tells your body to STORE FAT. So there you have it…you don’t even have to eat fat for your body to store it, but quite the opposite, actually. You MUST eat fat to lose it.
The Zone lines out exactly how much of the best carbs, proteins, and fats to eat throughout the day in order to maintain and/or achieve optimal human performance, and that “perfect bod”. I’ve been experimenting and loosely zoning for about a month, and the results I’ve seen and felt are phenomenal. Let’s cut to the chase and talk about some meal plans.
Get in the Zone without strict measurements (to start), which differ person to person based on LEAN body mass= total body weight – body fat percentage%
Breakfast: *Fruit is great in the morning, but keep portions small. Fruit=sugars/CARBS, but because most fruit is Fiber laden, the fiber acts as a healthy insulin reactor, slowing the entry into the bloodstream
Egg whites (protein) scrambled with cheese (fat/carb) & strawberries (carb)
Low-fat yogurt (protein) with fruit (carbs) and almonds (fat)
Protein Shakes: my new favorite thing to add is a scoop of orange fiber powder or cold coffee. Remember, when drinking your breakfast, lunch, OR dinner, remember to chew something first to activate the nerve that tells your stomach “HERE COMES FOOD”-almonds are what Todd Widman suggests!
Lunch: *Steam and boil instead of frying (poach chicken!) Use olive oil instead of veg. oil, and count it as your fat when you are ‘balancing your meals’.
Steamed broccoli and cauliflower (carbs) with sharp cheddar melted on top (fat) and a palm-sized boneless, skinless chicken breast (or other LEAN meat)
Tuna (protein) salad with NO mayo, but red wine vinegar or low-fat plain yogurt, halved cherry tomatoes, cucumbers, red grapes, green leaf lettuce (be creative…I love putting grapes or blueberries in my tuna mixes) throw in some almonds for texture and fat, or add a little olive oil *Buy tuna in water and add your own oil for fat
Dinner:
Lean meat (prot) I.e. veal, palm-sized steak (protein), steamed/boiled asparagus (carbs) in butter (fat)
Spaghetti squash or sliced/steamed zucchini (like noodles) with olive oil and red wine vinegar with salt, pepper, parmesan (optional: HOT SAUCE!) with chicken
FISH, FISH, FISH-if you like fish, you’re in luck; it’s a great source of protein!
See The Zone for food counts and other ideas of the best protein, carbs, and fats to combine. For a full list of foods to choose, see Corinne Netzer’s book The Complete Book of Food Counts.
