THE TRUTH ABOUT THE ZONE DIET
Written by , Article reviewed and edited by Dr. Fine M.D.
Published on 15 March 2014
Truth About the Zone Diet
One of the
most effective ways to safeguard your health, live longer, and
alleviate the impact of aging on your body is to eat a good diet. The
Conscious Evolution Institute offers strong diet and nutrition plans
in combination with our various Hormone Replacement Therapy options
in order to help you maximize the potential benefits of therapy. The
Age-Free Zone Diet is one of many viable diet options if you are
looking to improve your health and reduce your risk of a number of
Age-Related Medical Conditions
was created by a man named Doctor Barry Sears. The goal of this diet
is to simultaneously help you lose weight and help you live an
optimized life full of vitality. The central premise of the Age-Free
Zone Diet is that there certain factors which contribute to the aging
process which can be controlled, and that four of the factors which
speed up the aging process the fastest are free radicals, cortisol,
blood glucose, and insulin. The goal of this diet is to control and
reduce the levels of these Aging-Associated Factors through lifestyle
and diet so that you can balance them in order to significantly
reduce your mortality risk.
of the diet is to balance hormone levels in order to slow down aging
diet high in protein and low in carbohydrates
the use of diet supplements
Should Consider the Zone Diet?
is best for individuals that love meats like chicken, fish, and pork,
and also for individuals that don't feel that they can completely
restrict their carbohydrate consumption but would be able to limit
their consumption modestly.
Should Not Consider The Zone Diet?
is not suitable for individuals that need to limit their protein
consumption, such as individuals with kidney problems. If you have
Type-Two Diabetes, you should discuss this diet with your physician
before initiating your plan because most medical professionals
recommend eating slightly more carbohydrates than are allowed in this
Specifics of the Zone Diet
is not explicitly designed as a plan to lose weight, but
caloric-restriction plays a significant role in the diet, making it
also effective for people that want to lose weight. Sears is a fan of
caloric restriction because he is of the opinion that restricting
calories is an effective means to limit the impact of aging even in
individuals at a healthy weight.
Age-Free Zone Diet is a combination of lifestyle changes and diet,
which combine in an effort to optimize health and wellness. The three
primary factors of this health plan are dieting, moderate physical
activity, and meditation.
lifestyle choices play a big role in this diet, the primary focus of
the plan is scaling back calories consumed in the daily diet by
avoiding simple carbs and limiting total carb consumption. By tightly
controlling the consumption of carbohydrates, the body does not rely
so heavily on insulin, which is responsible for converting
carbohydrates into glucose.
addition to controlling insulin, the diet plan also impacts the
balance of a number of different hormones, including Melatonin, DHEA,
Testosterone, Human Growth Hormone, Progesterone, Estrogen, and
Thyroid Hormone, all of which are important to maintain properly in
order to optimize one's health. In men, for example, efforts are made
to optimize Testosterone and Human Growth Hormone Secretion and to
limit DHEA and Estrogen Levels in the body.
Does the Zone Diet Slow Down the Effects of Aging?
the theory behind this diet, Caloric Restriction is an effective
means both to lose weight while also limiting the negative impacts of
elevated Insulin and Blood Sugar. Living by this health plan also
limits the impact of Free Radicals on health. Free Radicals are the
byproducts of oxygen reactions in the body which can damage cells if
not controlled effectively.
not recommend severe caloric restriction, however. The goal of his
diet is to intake just enough carbs to function optimally without
experiencing unnecessary side-effects of over consumption.
Maintaining these limited-yet-optimal levels will still give your
body all the energy it needs to sustain itself effectively while also
keeping Insulin, Glucose, and Free Radicals in check.
high-protein, low-carb diet is the central feature of this diet plan,
but the Zone Diet also involves the use of anti-aging supplements and
antioxidants. In spite of these recommendations, Sears insists that
exercise and foods play the most significant role in balancing
hormone production in order to enhance longevity.
the Age-Free Zone Diet Organized?
Diet takes a common approach to stimulate metabolism: spreading out
meals and snacks throughout the day. In the case of this particular
method, the dieter will ideally eat breakfast, lunch, and dinner with
two snacks distributed between meals. Every meal will involve four
courses per meal for men, and three courses per meal for women. Each
meal will have one source of fat, one source of carbohydrates, and
one source of protein. This diet plan even comes with a diet cookbook
which provides fourteen days worth of meals as well as a number of
additional, helpful recipes.
a more clear vision of what you can expect from your meals with this
diet, breakfast might involve fruit salad, low-fat cheese, and soy
patties. Lunch would involve reduced-fat cheese, turkey breast,
lightly dressed tossed salad, and a fruit choice. An example of a
Zone Diet Dinner would be grilled fish, grapes, green beans, and
tomatoes topped with olive oil and Parmesan cheese.
addition to meal plans, the Age-Free Zone Diet Book will provide you
with examples of a number of quality choices for your meals and
snacks in general, and provide you with knowledge needed to maintain
a healthy diet.
Rules of the Zone Diet
within an hour of waking up.
wait for longer than five hours between meals and snacks. Eat
something light even if you aren't hungry.
snack and meal should involve protein.
an emphasis on vegetables and fruits and make strong efforts to cut
back starches, grains, pastas, and breads.
at least sixty four ounces of healthy drinks every day.
have a small snack a half-hour before physical exercise.
Nutrition Experts Feel about the Age-Free Zone Diet?
agree that there are a lot of good ideas behind the Zone Diet, but
there are certain aspects which have not been fully proven. One
niggling point with regard to the Zone Diet is that Sears asserts
that an important aspect of the diet is discovering ideal
carbohydrate consumption to slow down aging, but he makes no special
effort to help the potential dieter to discover what that personal
limit is. The Diet Plan also provides no specific information
regarding how to make the diet fit the needs of the individual.
A lot of
what Sears supports is backed by compelling medical research.
Responsible caloric restriction is highly correlated with reduced
mortality. Elevated Insulin Levels do wreak havoc on the body and
increase the risk of conditions such as diabetes and hypertension.
Finally, free radicals do have the capability to damage healthy cells
and increase the rate of aging from wear and tear as well as
potentially damage the genes themselves.
potential issue with regard to these scientifically-backed aspects of
Sears' diet approach is that he takes the basic scientific wisdom and
goes further, inferring benefits that may or not be the reality. One
major issue that many nutritionists have with this diet is that the
Zone Diet involves a lot of unneeded supplements that are sometimes
combined in potentially damaging ways.
Diet is based on 1,500 calories per day for males and 1,200 calories
per day for females. This level of caloric restriction will guarantee
weight loss for individuals that are overweight or obese, but his
plan does not provide necessary levels of certain nutrients, such as
calcium and B-Vitamins, from nutrition alone. The lack of these
vitamins from the diet is mitigated through the use of mineral and
general, this diet recommends too much protein and not enough fiber
and carbs. The result of this is that you may experience constipation
and fatigue. Also, Sears believes that this diet is ideal for men and
women with Type-Two Diabetes, but most experts with experience with
diabetes patients generally advocate a diet with more carbs than the
Zone Diet recommends. Of course, you could take the advice of the
Zone Diet and alter it slightly to account for these dietary
discrepancies in order to amplify the positive potential of a diet of
diet is too high in protein and too low in complex carbohydrates and
fiber, which could leave you low on energy and constipated. And while
Sears advocates the diet for people with type 2 diabetes, most
diabetes experts recommend a diet much higher in carbohydrates than
the plan provided in the book.
Zone Diet Approved Recommendations:
Fats, Limited Complex Carbs, Proteins with Every Meal, Vegetables,
Fruits, Caloric Restriction
Zone Diet Things to Avoid:
Processed, High Fat, and High Carb Foods
THE TRUTH ABOUT THE SCHWARZBEIN PRINCIPLE
Written by , Article reviewed and edited by Dr. Fine M.D.
Published on 15 March 2014
and nutrition plan presents itself as the new solution and the easy
way to lose weight and be healthy. Don't always trust the information
that you read in these diet books however. There are a number of
diets which can produce real benefits, including the Origin Diet and
the Eat Right, Live Longer diet, but many can actually be bad for
your health. This is especially true for certain fad diets.
that we strongly suggest to avoid is the Schwarzbein Principle. The
title of the book that contains this weight loss plan is “The
Truth about Weight Loss, Health, and Aging.” The stated goal of
this diet is to help you lose weight, reverse or soften the effects
of aging, and strengthen the body's resistance to disease through
changes in diet. We are going to explain why this diet is a bad idea.
Schwarzbein Principle at a Glance
fat, high protein diet
foods with a high glycemic-index, including processed carbohydrates
to be able to balance Hormone Levels in the body
an emphasis on foods that you could hunt, gather, pick, milk, or
Should Consider the Schwarzbein Principle
should consider this diet.
Should Avoid the Schwarzbein Principle
much everyone should avoid this diet.
Basics of the Schwarzbein Principle
Schwarzbein Principle is a diet that was invented and proliferated
via an Endocrinologist named Diana Schwarzbein. Her diet is a
variation on diets like the Origin Diet in that it is both Low-Carb
and High Protein, but there are a number of differences between the
two diets as well. She claims that the diet has the ability to
high insulin levels is the central tenet of the Schwarzbein
Principle, and she considers high insulin levels incredibly
dangerous, leading to a number of different adverse medical and
health issues, including weight gain, low metabolism, mood swings,
and accelerated aging. It also increases the intensity of food
cravings. She says that elevated insulin levels are directly the
result of the combination of a low fat and high carbohydrate diet.
diets, as well as the diet recommended by the USDA, utilize a food
pyramid, but Schwarzbein's diet revolves around a food box which
includes four classes of foods – carbohydrates, non-starch
vegetables, fats, and proteins. She believes that these four groups
need to be eaten simultaneously in particular amounts in order to
properly balance the hormones of the body to encourage longevity and
is also an adamant believer in the idea that refined sugar is both
addictive and dangerous. In addition to her diet plan, she also
advocates heavy use of supplements, including Omega-3 and Omega-6
Fatty Acids, 5-hydroxytryptophan, calcium, magnesium, and a
Rationale of the Schwarzbein Principle
principal idea behind Schwarzbein's nutrition plan is that a diet
that is high in healthy fats and proteins while low in carbs helps to
balance insulin and prevent insulin spikes as well as regulate levels
of Glucagon. Glucagon is a peptide hormone secreted by the pancreas
that directly stimulates an increase in blood sugar. Increased
Glucagon Levels lead directly to increased Insulin Levels, which can
be a terrible cycle is your Insulin Levels spike too often. The
author of the diet believes that by controlling and balancing the
body's hormones, it is possible to limit cravings for food and
increase metabolism through diet.
a number of ways that she claims that it is possible to reduce hunger
pangs and food cravings. A big part of balancing hunger under this
system is to eat lots of fiber and “good” fats and oils.
Balancing serotonin levels also plays a role in Schwarzbein's diet,
and serotonin levels can be controlled by avoiding sugar, chocolate,
refined carbs, caffeine, and alcohol. She claims that regulating
serotonin can reduce cravings.
Schwarzbein Principle calls for regulation of Carbohydrates, because
the diet revolves around the belief that there is no way to overeat
“good” fats and proteins. Only carbs have the ability to
spike insulin levels, which she believes is the leading cause of
weight gain. She believes that sugar is the culprit of most of the
physiological ills related to aging, because it causes Insulin
production to stay high and it prevents the body from utilizing
nutrients with maximum efficiency.
Meal Plan of the Schwarzbein Principle
that accompanies this diet plan includes a month's worth of daily
menus in order to show how to institute a “healing”
program which claims to balance hormones and encourage health and
weight loss. The goal of this first month of meals is both to enhance
your metabolism and to increase your insulin resistance. She also
includes a month of daily menus and recipe options for vegetarians.
primary goal of these menus is to balance Insulin and Glucagon
production while balancing the glycemic index. It attempts to
accomplish this by only including fifteen grams of carbs with each
meal and including meals from her four specified food groups provided
in her recommended portions.
Schwarzbein Principle, a days breakfast would be along the lines of
oatmeal with cream and butter, sausage, sliced tomatoes, and
scrambled eggs. Lunch would consist of an olive oil-dressed cobb
salad and an apple. Finally, an example of a Schwarzbein dinner would
be roasted pork loin, asparagus and brown rice topped with butter,
and another salad with olive oil. This diet does not recommend
snacking, but allows it, providing examples such as almonds with
string cheese and sunflower seeds.
Opinion on the Schwarzbein Principle
outlined with the Schwarzbein Principle shares a number of
similarities with other diets. There are a number of effective and
safe weight loss and anti-aging diets that suggest both low-carb
consumption and high levels of protein.
that experts are very quick to point out with regard to this diet is
that hormone manipulation plays no role in any weight loss that
occurs as a result of this diet. Any weight loss accomplishments
earned while on this diet would explicitly be the result of caloric
restriction, no thanks to the increased fat consumption and severely
limited carbs. Although it is healthy to be conscientious with
carbohydrates, it can actually be counterproductive and even bad for
your health to limit them to the extent outlined in this diet plan.
One of the major issues that people on this diet would face would be
fatigue and exhaustion, because a diet with severely limited
carbohydrates would not provide sufficient calories for day to day
the issue with severely limited carbs, the other major issue with
this diet is that it recommends far too much saturated fat and
cholesterol. Nutrition experts and medical professionals are quick to
caution that there is no significant evidence that severely limiting
carbs and eating a lot of fat will exert any positive pressure over
your hormone balance. Even more specious is the idea that this diet
will be able to enhance weight loss gains or have any Anti-Aging
is No Guarantee that You Will Lose Weight with the Schwarzbein
It may be
possible to lose weight on this diet if portions are controlled
effectively, but the Schwarzbein Principle does not include any
discussion of portion control as a means to lose weight. The example
menus don't include calorie counts or portion sizes, and they usually
include a lot of butter and other fatty ingredients with a lot of
calories. The author simply does not place sufficient emphasis upon
the link between caloric consumption and weight gain (she actually
claims that the link is exaggerated), which is significantly if not
infinitely more important than balancing hormones through fat
may be possible to lose weight with this diet if portions are tightly
regulated, based specifically on the nutrition plan provided, it
would actually be very easy to start gaining weight on this diet, if
one ate portions that were too large. Even if you did manage to lose
weight on this diet, you would lose weight very slowly, even if you
ate a sensible number of calories each day. This is because the diet
actually limits the consumption of a number of foods which are
nutrient dense and can help with weight loss, and can lead you to be
deficient in a number of vitamins and minerals, including Fiber,
Folic Acid, Vitamin D, and Calcium.
Type of Calorie Count is Recommended on this Diet?
information provided in the Schwarzbein Principle, there is no real
limitation on caloric consumption. Because there are no
recommendations with regard to serving size, there is absolutely no
way to estimate the number of calories that you would be consuming
with this diet.
of the Schwarzbein Principle
Poultry and Meat Untreated with Antibiotics or Hormones, Limited
Starch Vegetables and Whole Grains, Foods High in Fat and Protein
to Avoid on the Schwarzbein Principle
Hydrogenated Fat, High Sodium, Processed Sausage, Vegetable Oils,
Foods with a High Glycemic Index, and Processed, Refined
THE TRUTH ABOUT THE REALAGE DIET
Written by , Article reviewed and edited by Dr. Fine M.D.
Published on 15 March 2014
Truth About the RealAge Diet
RealAge Diet is another diet which claims to both help you lose
weight and help you age more slowly. The full title of the diet is
“The RealAge Diet: Make Yourself Younger with What You Eat.”
The man that created the diet is Doctor Michael Roizen, and he
believes that if you follow his advice, you will be able to actually
make yourself biologically younger as long as you eat
conscientiously. He places a strong emphasis on the idea that his
nutrition and lifestyle plan is explicitly not a diet, although it
will have the same impact on your health as a diet.
than give you a complex diet plan to follow, it simply encourages
healthy eating, which helps you achieve a healthy weight. Eating well
and losing weight will not only increase your lifespan but help you
make sure that those extra years are healthy years.
RealAge Diet at a Glance
the enjoyment of nutritious food in a relaxing setting
optimal health and minimizes mortality risk through diet
an emphasis on whole grains, legumes, vegetables, fruits, and soy
wiggle room: Wine with dinner is acceptable, as well as a treat from
time to time
Should Try the RealAge Diet?
is for men and women that have motivation and are willing to make the
effort to alter their diet for the good of their health. The goal of
this diet plan is to teach you how to live healthy with quality
information regarding nutrition and food.
Should Try a Different Diet?
that are looking to simply lose weight should consider a different
diet. The RealAge Diet is created for individuals that are willing
and ready to make enduring changes in both their eating habits and
their lifestyle with the explicit goal of adding good years to their
life. The diet will encourage weight loss, but other diets may
achieve that end more quickly.
Specifics of the RealAge Diet
central concept behind the RealAge diet is that simply by choosing
the correct foods, you can effectively mitigate the risks of a number
of dangerous and deadly diseases, such as cancer, diabetes, and heart
disease. The benefits of changing one's diet and lifestyle do not
only relate to chronic illness however. The diet also claims to help
you both feel and look younger. The RealAge Diet can be explained
quite simply, and Roizen explains the basic principles of the diet
succinctly: Eat nutrient dense, low calories foods that you enjoy.
interesting addition to the RealAge diet is that one of the first
steps of the diet is to figure out what your biological age truly is.
Roizen accomplishes this through an extensive quiz that spans more
than twenty pages. It goes through all aspects of your health status,
diet and lifestyle, explaining how these factors are all interrelated
and how good diet and lifestyle impact your life.
many other diet plans, Roizen does not point to any supplement or
pill as the answer to your health problems. He also explains that
there is no magic ingredient or food group that will make you grow
old more slowly or lose weight more quickly. He also recognizes the
connection between stress, psychology, and eating, so he recommends
eating breakfast, lunch, and dinner in enjoyable and stress-free
eating on the RealAge Diet like?
RealAge Diet does not involve any silver bullets or “surefire”
gimmicks, it simply outlines various guidelines for healthy eating.
There are a lot of basic principles that can help you live longer
that are simply ignored by many in 21st century America.
recommendations that Roizen makes is that you avoid empty calories,
simple sugars, trans fats, saturated fats, and red meat. These are
all things that many people have heard before, but Roizen goes
through the scientific principles behind why these foods are bad and
helps you figure out ways to effectively avoid them.
general, the RealAge Diet strongly cautions against the consumption
of foods that have a high glycemic index. These foods are terrible
for health because they lead to sudden spikes in insulin levels which
have a negative impact on hormone balance.
strong evidence that High Glycemic Foods and Drinks encourage
obesity, diabetes, and weight gain. The RealAge Diet provides
fourteen days worth of example menus as well as twenty recipes, all
of which give you a general idea how to shape your own dietary
preferences and habits to fit the needs of your body.
Diet Meal Examples
– Orange juice, soy milk, blueberries, kashi
Soy milk, a plum, and whole-wheat bread with whole fruit spread
– Salad with olive oil, nuts, avocado, and canned tuna, red
wine, and whole grain crackers
– Strawberries lightly
dipped in dark chocolate
Whole Wheat Pretzel
Diet Largely Freeform
author provides example menus and recipes as a means to help you
conceptualize a healthier diet, there is no explicit system for
developing your own diet. The RealAge Diet provides you with a lot of
freedom to arrange your diet around your personal preferences.
RealAge Diet encourages healthier eating through education, and as
you take the RealAge Test, the author explains 127 elements which can
impact the aging process, causing you to grow and feel older more
quickly. Of the 127 elements, 25 of the factors are related to diet
and exercise, and he vividly explains how you need to alter your
lifestyle in order to improve your health and reduce your mortality
Expert Opinion on the RealAge Diet
is strongly influenced by modern scientific research, and is widely
agreed to be an incredibly healthy diet. Experts also appreciate that
Roizin encourages the consumption of plant foods high in
phytochemicals, which have been proven to prevent and safeguard
health by helping to prevent disease.
the diet is believed to be incredibly healthy and effective, the
RealAge test is obviously very approximate, because there is no real
way to really tell how long you will live based on the way that you
score on a health test. Mortality risk is a probability equation, so
your RealAge has more to do with your odds of reaching a particular
age than a concrete measure of age based on a scoring system and
questionnaire, no matter how complex.
example, Roizen says that consuming foods high in phytochemicals
known as flavonoids, including grapes, chocolate, garlic, broccoli,
onions, and apples, have the ability to make your body 3.2 years
younger exactly. Roizen claims that every suggestion he makes in his
diet plan is confirmed by scientific research. On the other hand,
although there is research proclaiming that flavonoid-rich foods are
very healthy for you, there is no way to confirm how much longer or
shorter that you will live based off of your ability to follow any
particular health rule.
of this, the questionnaire does achieve worthwhile goals in spite of
only being an approximation, because it teaches you exactly how
making worthwhile changes to your diet and lifestyle has the ability
to powerfully impact your long term health.
regard to the diet itself, there is very little to complain about in
any facet. The diet is high in whole grains, nuts, vegetables, and
fruits. It does not rely on the use of supplements, but the author
does wisely suggest taking a mineral/multivitamin supplement just to
make sure that you get all of the nutrients that you need. He does
not recommend that you turn to any high-volume supplement with the
hopes that it will vastly improve your health.
thing that experts really like about the RealAge Diet is the level of
emphasis that it places upon both physical exercise and general
activity level. Many other diets neglect discussion of good exercise
and activity habits, making it seem like it is possible to easily
lose weight and stay healthy just through diet alone.
also two nutrients that the RealAge Diet pays particular attention
to, that other diets tend to neglect: Calcium and Vitamin C. He even
takes it a step further, he believes that Vitamin D is likely one of
the most essential vitamins needed in order to improve one's
resiliency to the aging process.
Are the Calorie Requirements of the RealAge Diet?
RealAge Diet doesn't place an emphasis on calorie counting, but it
still asserts the importance of being calorie-conscious. He even
provides serving sizes and calorie counts for a number of basic foods
you will be eating in your diet.
he doesn't discuss caloric restriction in depth, he does provide a
calorie chart, which suggests recommended calorie consumption based
on weight, activity level, and height. The book also includes a chart
listing the number of calories burnt off by engaging in various forms
of physical exercise.
Fruits, Low-Glycemic Index Foods, Lean Meats, Solid Multivitamin,
Eating in a Relaxing Atmosphere
Diet Things to Avoid
and Foods with a High Glycemic Index
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