Zone diet
by Dr. Barry Sears


•Protizápalová dieta
•Kvalita a MNOŽSTVO
• 0.75 – “ratio between proteins and carbohydrates“ = pomer bielkovín so sacharidmi (rovnováha
inzulin-glukagon)
•Nízky glykemický index
•3+2=5 – stabilná hladina inzulínu
• B-S-T = 30%-40%-30%
Základ
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Základ
•
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BLOK
•7g proteinov
•9g sacharidov
•3g tuku
•

Výpočet blokov
•Lean Body Mass (lb)*activity level (0-1)
•/
•7 (gram proteinu v 1 bloku)
•
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•Proteiny 15 blokov * 7 g = 105 g (420 cal)
•
•Sacharidy 15 blokov * 9 g = 135 g (540 cal)
•
•Tuky 15 blokov * 3 g = 45 g (405 cal)
•
•Total Cal = 1,365 (+ skryté cal)
•
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•Príklad jedla:
•
•-270g Kuracích pŕs
•- 1 Artyčok
•- 250ml (OBJEM!)
•Dusenej zeleniny
•- 24 Arašidov
•- 1 Jablko
•
•
•28g proteiny, 36g sacharidy 12g tuky.
•4-blokové jedlo
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10 OZ =
280 g

Zmeny
•Zvýšený príjem mononenasýtených mastých kyselín •(Doporučený) zvýšený príjem Omega-3
•Zvýšený príjem zeleniny (?)
•Znížený príjem zložených sacharidov
•Meranie & váženie (+/-)
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Výskumy
•Nepotvrdili proklamované účinky
•
•Cheuvront SN: The Zone Diet phenomenon: a closer look at the science behind the claims. J Am Coll
Nutr. 2003 Feb;22
•
•Baron M. Fighting obesity Part 1: Review of popular low-carb diets. Health Care Food Nutr Focus.
2004 Oct;21
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•Bell, S.J. and Sears, B. “Low-glycemic load diets: Impact on obesity and chronic diseases.” Crit
Rev Food Sci and Nutr 43: 357-377 (2003).
•Bell SJ and Sears B. “A Proposal for a New National Diet: A Low Glycemic- Load Diet with a Unique
Macronutrient Composition.” Metabol Synd and Related Disord 1:199-208 (2003).
•Bell SJ and Sears B. “The Zone Diet: An Anti-Inflammatory, Low Glycemic-Load Diet.” Metabol Synd
and Related Disord 2:24-38 (2004).
•Johnston CS, Tjonn SL, Swan PD, White A, and Sears B. “Low-carbohydrate, high-protein diets that
restrict potassium-rich fruits and vegetables promote calciuria.” Osteoporos Int 17: 1820-1821
(2006).
•Johnston, CS, White AM, Tjonn, S, Swan PD, Hutchins H, and Sears B. “Ketogenic low-carbohydrate
diets have no metabolic advantage over nonketogenic low-carbohydrate diets.” Am J Clin Nutr 85: 239
(2007).
•Sorgi PJ, Hallowell EM, Hutchins HL, and Sears B. “Effects of an open-label pilot study with
high-dose EPA/DHA concentrates on plasma phospholipids and behavior in children with attention
deficit hyperactivity disorder.” Nutr J 13:16 (2007).
•White AM, Johnston CS, Swan PD, Tjonn SL, and Sears B. “Blood ketones are directly related to
fatigue and perceived effort during exercise in overweight adults adhering to low-carbohydrate
diets for weight loss: A pilot study.” J Am Diet Assoc 107: 1792-1796 (2007).
•

•Sears B. “Anti-inflammatory diets for obesity and diabetes.” J Coll Amer Nutr 28: 482S-491S
(2009).
•Mills JD, Bailes JE, Sedney CL, Hutchins H, and Sears B. “Omega-3 dietary supplementation reduces
traumatic axonal injury in a rodent head injury model.” J Neurosurgery 114: 77-84 (2011).
•Sears B and Ricordi C. “Anti-inflammatory nutrition as a pharmacological approach to treat
obesity.” J Obesity 2011: 431985 (2011).
•Sears B and Ricordi C. “Role of fatty acids and polyphenols in inflammatory gene transcription and
their impact on obesity, metabolic syndrome, and diabetes.” Eur Rev Med Pharmacol Sci 16: 1137-1154
(2012).
•Lotrich, FE, Sears, B, and McNamara RK. “Elevated ratio of arachidonic acid to long-chain omega-3
fatty acids predicts depression development following interferon- alpha treatment: Relationship
with interleukin-6.” Brain, Behavior, and Immunity 31: 48-53 (2013).
•Sears B, Bailes J, and Asselin B. “Therapeutic uses of high-dose omega-3 fatty acids to treat
comatose patients with severe brain injury.” PharmaNutrition 1: 86-89 (2013).
•Lotrich FE, Sears B, and McNamara R.K. “Anger induced by interferon-alpha is moderated by ratio of
arachidonic acid to omega-3 fatty acids.” J Psychosomatic Res 75:475-483 (2013).
•McNamara RK, Perry M, and Sears, B. “Dissociation of C-reactive protein levels from long-chain
omega-3 fatty acid status and anti-depressant response in adolescents with major depressive
disorder: an open-label dose-ranging trial.” J Nutr Therapeutics 2:235-243 (2013).
•Georgiou T, Neokleous A, Nikolaou D, and Sears B. “Pilot study for treating dry age-related
macular degeneration (AMD) with high-dose omega-3 fatty acids.” PharmaNutrition 2:8-11 (2014).
•Sears B and Perry M. “The role of fatty acids in insulin resistance.” Lipids Health Disease.
14:121 (2015).
•Sears B. “Anti-inflammatory diets.” J Am Coll Nutr 34: Suppl 1 14-21 (2015).
•Lotrich FE, Sears B, and McNamara RK. “Polyunsaturated fatty acids moderate the effect of poor
sleep on depression risk.” Prostaglandins Leukot Fatty Acids 106: 19-25 (2016).
•

•300 ludí s nadváhou
▫low-carb (Atkins),
▫low-fat (Ornish),
▫low-saturated-fat/moderate-carb (LEARN)
▫Zone
▫
▫Dva mesiace: všetci schudli o cca 3 kilá – Atkins 4,5kg
▫
▫Rok:
▫low-carb (Atkins) – 5kg
▫low-fat (Ornish) – 2,5kg
▫low-saturated-fat/moderate-carb (LEARN) – 3kg
▫Zone - 2,3kg
▫
•

•300 ludí s nadváhou
▫low-carb (Atkins)
▫Weight Watchers
▫low-fat (Ornish)
▫Zone
▫
▫Po roku:
▫low-carb (Atkins) – 2,5kg
▫Weight Watchers – 3kg
▫low-fat (Ornish) - 4kg
▫Zone - 3,5kg
▫
▫Všetky skupiny u 10% sledovaných znížili o 8-10% telesnej hmotnosti
▫
▫
▫
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•Štúdia z roku 2014 – Circulation: Cardiovascular Quality and Outcomes
•
• Atkins, South Beach, Weight Watchers a the Zone diet:
•
•Ani jedna nepreukázala viac ako 5% stratu hmotnosti y dlhodobého hľadiska (2roky+)

Finančný rozbor
•Výber potravín!
•
•Vstupné náklady (váha, odmerky)
•
•Denne: 220kc (zelenina, ovocie, orechy, losos, vajicka, kura)
•2 týždne cca 2800
•
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