The Paleo Diet, The Zone and Optimal Training Nutrition, Part 2
The Paleo Diet, The Zone and Optimal Training Nutrition, Part 2: What’s the Difference?
Paleo Diet: A low carbohydrate diet based on meat, fish and vegetables. You will eat these foods for most meals, but may have some fruit or nuts at other times. Some paleos even drink milk occasionally.
Zone Diet: A high protein diet with little to no carbohydrates (except water). You will consume lots of meats, eggs and dairy products for most meals. You may also have a few servings of fruits and veggies each day. Many vegans and vegetarians follow this type of diet.
Optimal Training Nutrition: An approach to nutrition that emphasizes training your body to burn fat instead of carbs. Your goal is to lose weight while maintaining muscle mass. This includes eating plenty of healthy fats, such as coconut oil, avocado, flaxseed oil and olive oil. You’ll also need protein from lean sources like chicken, turkey or fish, along with some complex carbs like brown rice or whole wheat pasta.
Which diet is best for you?
The answer is different for every man, woman and child on this planet. The only way to find the right nutrition plan for you is to take the advice of an expert in your area, or to try different plans and see which one works best for your body.
The Paleolithic Diet: What Can You Eat?
The paleo plan focuses on food that cavemen could have hunted or gathered. This means lean meats, fish, fruits and vegetables, eggs, nuts and seeds. There is very little dairy, cereal grains or processed food.
The paleo plan also encourages you to eat “like a caveman” in other areas of your life. For example, the diet states that you should not eat whenever you feel like it, or whatever you want. You should stop when you are 80% full and never snack between meals. You should also avoid foods that contain high amounts of sugar, salt and fat.
The Paleo Diet: What Can You Eat?
You should eat meat, fish, vegetables, fruit, eggs, nuts and seeds. Grains, dairy products and processed foods are not allowed. You are encouraged to eat until you are full and then stop. You are also recommended to exercise regularly and get a good night’s sleep.
The theory behind the paleo diet is that if cavemen couldn’t eat it, then modern humans shouldn’t either. Processed foods, refined sugars and carbohydrates are among the banned items. The paleo diet also recommends eating meat (even organ meats) and seafood, as well as vegetables, fruit, roots and nuts. Most fruits, however, are not allowed.
The Zone Diet: Which Foods Should You Eat?
The zone diet recommends eating 40% of your food in the form of lean proteins, 35% from healthy carbs and 25% from good fats.
There are no foods that are completely off-limits, but you’re discouraged from eating too much fat, sugar and processed carbs.
The plan divides all your food into one of three categories:
Each of those categories contains different proportions of carbohydrates, proteins and fats. For example, in the carbohydrate group there’s the bread and cereal category and the fruit and veggie category. Each category has a different proportion of carbs, fats and proteins. The zone diet recommends eating food from each category every day.
The Fast Metabolism Diet: What Can You Eat?
The plan focuses on foods that are high in protein and fiber, as well as those that have a low glycemic index. This means you eat things like cheese, fish, shellfish, lean meats, eggs, tofu, vegetables, nuts and seeds. Grains, most dairy products and psuedo-grains like quinoa are not allowed.
You should eat lean proteins, vegetables, fruits, nuts and seeds and some good fats. Grains, processed foods, added sugars and bad fats are not allowed. You should avoid eating three to five hours before you go to bed. You should also do some form of physical activity every day and get a good night’s sleep.
The Dukan Diet: What is Allowed?
The Dukan diet has four phases. The first two involve restricting your daily intake to 10 foods. In the third phase, you slowly return to a balanced diet by adding foods, but still keeping your daily intake at 40 grams. The fourth phase involves eating whatever you want, but maintaining the daily 40-gram limit.
Foods that are allowed on the first phase include fish, oat bran, oat flour, non-gluten cereals, sugar-free candy and all types of meat. The second phase involves foods like boiled potatoes, hard-boiled eggs, white bread, non-starchy vegetables and low-fat cheese.
The Atkins Diet: What Can You Eat?
You can eat meats, including fatty cuts, bacon, pork and regular veal. You can also have eggs, natural cheeses, butter, select nuts and coconut oil. Dairy products like heavy cream and yogurt are allowed.
Fruits, vegetables and whole grains are not allowed on this diet. All types of breads, pastas, grains and processed foods should be avoided, as well as starchy vegetables like peas, corn and potatoes. Sugary foods like soda, fruit juices and candies are also not allowed.
What Are the Benefits of Following the 4-Hour Body Plans?
The 4-Hour Body plans all focus on the slow-carb diet, which is a healthy eating regime that focuses on eating proteins, vegetables and some dairy but restricts your intake of sugars, starches and alcohol. This diet encourages eating when you are hungry and stopping when you are full. It has been shown to decrease your risk of developing high blood pressure, cardiovascular disease and type 2 diabetes.
What Are the Drawbacks of These Diets?
Most of these diets encourage you to eat whatever you want as long as you stay within the daily limits. Many people have a hard time following these diet plans because they do not want to give up their favorite foods.
Some people also find that they have cravings, feel hungry all the time or develop deficiencies in certain nutrients when they severely restrict their diet.
This restrictive nature can lead to a yo-yo effect. Many people who follow these plans are unable to maintain the lifestyle changes because they feel hungry all the time or develop an unsatisfying relationship with food.
Even though these plans may help you lose weight, they do not teach you how to eat in a healthy manner for the rest of your life.
Does The 4-Hour Body Really Work?
The 4-Hour Body plan is a large investment in time and money. While many people have had success with this diet, it is not for everyone. Some of the diets require you to give up many of your favorite foods, which can make eating social or pleasurable occasions stressful or unsatisfying.
You need to do some research to see if these diets are right for you and whether you can adhere to them.
How Much Weight Can You Expect to Lose?
Many people report losing between 10 and 20 pounds in two weeks when following the 4-Hour Body plans. This amount will vary depending on which diet you’re on, your body makeup and how strictly you follow the plan.
Is It Better Than Other Diets?
While the 4-Hour Body plans have been shown to help people lose weight quickly, there are other types of diets that can help you achieve the same results. It really depends on your goals and lifestyle which one is going to be best for you.
If you’re looking to lose weight quickly, the 4-Hour Body programs may be a good way to go. Just remember that crash diets don’t teach you how to eat healthily for the rest of your life.
Other Popular Diets
There are hundreds of different types of diets that have been developed over the years. Some of the more popular ones include:
A gentle diet that can help people lose weight safely and steadily. It encourages people to eat foods that are high in protein , fat, fiber and complex carbohydrates while restricting the intake of refined sugars, simple starches and unhealthy fats. The diet also recommends eating meals that eliminate spikes in blood sugar levels.
The Dukan diet is a high-protein program that restricts the intake of carbohydrates. It was created by a French physician and consists of four phases: attack, cruise, consolidation and stabilisation.
The diet consists mainly of unprocessed foods and encourages people to eat plenty of fruits, vegetables, lean proteins and whole grains. The Ornish diet is particularly beneficial for those who want to reduce their risk of heart disease.
The Volumetrics diet focuses on foods with a low caloric density. It was designed by a clinical psychologist and is promoted by the American Dietetic Association.
The diet encourages eating a diet of lean protein, healthy fats and unrefined carbohydrates. It was developed by an Australian physician and is considered to be one of the healthiest diets for people with diabetes or heart disease.
The vegan diet consists of only plant-based foods and omits meat, dairy, eggs and all other animal-derived ingredients. A vegetarian diet includes dairy and eggs, but not meat.
These are just a few of the most popular diets. Whether you want to lose weight or lower your risk of heart disease, there is a diet that can help you achieve your goals. You just have to find one that fits your lifestyle.
Making the Commitment to Diet
You should always consult your doctor before starting a new diet. Your doctor will be able to tell you if a certain diet is suitable based on your current health status, such as your weight and cholesterol levels.
Starting a new diet can be really difficult. You should give yourself enough time to make the transition slowly and try not to go too crazy on day one. It’s very easy to overdo it and this can lead to serious complications.
Always check the diet’s rules before making any changes to your lifestyle and remember that the first week is going to be the hardest. After that, things will get a lot easier and you’ll find yourself looking and feeling better than ever!
With any luck, you now have a better understanding of which diet is right for you! Thanks for using our website and we wish you the best of luck.
See you next time!
Thanks for reading!
Sources & references used in this article:
- Sports nutrition knowledge, perceptions, resources, and advice given by certified CrossFit trainers (C Maxwell, K Ruth, C Friesen – Sports, 2017 – mdpi.com)
- International society of sports nutrition position stand: diets and body composition (AA Aragon, BJ Schoenfeld, R Wildman… – … of Sports Nutrition, 2017 – Springer)
- The paleo diet for athletes: The ancient nutritional formula for peak athletic performance (L Cordain, J Friel – 2012 – books.google.com)
- Paleo vs. The Zone: Part 4 of the Conversation (B Sears – journal.crossfit.com)
- The effect of a moderately low and high carbohydrate intake on crossfit performance (KA Escobar, J Morales… – International journal of …, 2016 – ncbi.nlm.nih.gov)
- What is post-workout nutrition? (WA Team, N Sydney, B Bay, L Head, S Offers – workoutaustralia.com.au)
- Copper-bearing Fissure Veins, Keweenaw County, Michigan, Lake Superior Native Copper District (Part 2) (T Rosemeyer – Rocks & Minerals, 2009 – Taylor & Francis)