What Is The Pe Diet?
The zone diet is a nutrition plan that differentiates foods into proteins, carbohydrates, and fats. It claims to promote weight loss while simultaneously reducing cholesterol levels, blood pressure, and the risk of developing chronic diseases such as diabetes and atherosclerosis.
The zone diet requires measuring food portions in exact amounts. Generally speaking, it encourages low-fat protein, low-glycemic carbohydrates, unsaturated fatty acids for healthy oils, fruits, vegetables, and fiber supplements.
What are the benefits?
1.) Weight Loss –
With 35% carbohydrate, 25 % protein, 40% fat, Diets are more likely to stimulate weight loss than traditional high carbohydrate, low-fat diets by favoring increased satiety with lower levels of dietary energy intake.
2.)To lower cholesterol levels-
Dietary Cholesterol may play a role in the development of atherosclerosis due to dietary fat rich in saturated fatty acids. At the same time, low carbohydrate diets have improved glycemic control and insulin sensitivity, linked with the development of atherosclerosis.
3.)Reduce the risk of diabetes –
Low Carbohydrate Diets reduce high blood glucose levels, prevent weight gain, and decrease the risk of type 2 diabetes.
4.)Heart Health –
A study by Dr. Westman showed participants on a low-carb diet had decreased triglycerides, increased HDL (or good) cholesterol, and improved blood pressure compared to participants on a low-fat diet. The improvement was so significant that some people could eliminate their need for medications.
5.) Eat more fruits and vegetables –
A study conducted at Arizona State University found that people who followed a low carbohydrate diet increased the number of fruits and vegetables they ate.
The research shows that dietary carbohydrates impact blood glucose levels, insulin concentrations, and body fat storage hormones (e.g., adiponectin) in addition to fiber intake, which has been associated with reductions in risk of developing numerous chronic conditions, including coronary artery disease, stroke, hypertension, diabetes mellitus, obesity, and certain gastrointestinal disorders.
6.) Increase Energy Levels –
Low Carbohydrate diets can increase energy levels by providing an efficient fuel source to body cells, especially the brain cells.
7.) Treat Epilepsy (children who experience seizures) –
Some children with Epilepsy have been able to lessen or even halt the frequency of attacks by following a low carbohydrate diet.
8.) May Treat Alzheimer’s Disease –
A study published in the journal Neurobiology of Aging showed that individuals on a low-carb diet had brain atrophy, lower glucose utilization, and reduced cerebral oxidative stress markers, which may be linked to dementia and Alzheimer’s disease. Brain cells can use ketone bodies as an alternative fuel source when glucose levels drop below a certain threshold.
9) May Treat Parkinson’s Disease –
People who suffer from this debilitating neurological disorder may benefit from eating a low carbohydrate diet. It mimics some of the features of people who have Parkinson’s disease, which is why some researchers believe that a low carbohydrate diet may be helpful to individuals who suffer from this disorder.
10.) Energy boost during workouts –
It has been found that the body adapts to using fats for energy by carrying more fat in muscle cells and using less glycogen (the storage form of glucose) for power. When you exercise, your muscles burn up glycogen stores first and then burn fat. If you eat too many carbohydrates before working out, you’ll end up with spare glycogen in your muscles and not much fat-burning going on!
11.) Improved workout performance –
Low carbohydrate diets effectively improve glycemic control, insulin sensitivity, or both, which positively impact endurance performance by delaying the onset of fatigue during long bouts of exercise.
Low carbohydrate diets lead to greater fat utilization as an energy substrate during exercise, at least in untrained individuals. Dietary carbohydrates are the primary fuel source for intense exercise lasting more than 90 seconds, but you can still perform well on a reduced carb diet even if your workouts last up to two hours or so
12.) Treat PCOS –
Research shows that women with this disease often improve their chances of becoming pregnant when they follow a low carbohydrate, high protein diet while closely monitoring blood glucose levels.
13) Prevent migraines & headaches –
In a study conducted at Johns Hopkins University School of Medicine, it was found that there is a link between carbohydrate intake and the frequency of headaches. In the study, each person in a low-carbohydrate diet group experienced fewer or less severe migraines over time
14.) Improve symptoms of arthritis –
Some symptoms like joint pain can be reduced by eating fewer carbs because they raise blood sugar levels which heighten inflammation. People with rheumatoid arthritis may benefit from following this diet closely because high glucose levels can worsen symptoms.
15.) Less acne –
High glycemic diets are linked to chronic inflammation that’s associated with acne! A low carbohydrate diet will help keep insulin levels down and reduce inflammation within the body.
16.) Skin Health –
A low carbohydrate diet is recommended for people with diabetes because it helps control their blood glucose levels and may reduce the risk of developing diabetic complications like cataracts. It can also improve skin health in these individuals by reducing insulin resistance which causes too much oil production that leads to clogged pores, blemishes, and other skin problems.