The Zone: Revolutionary Life Plan to Put Your Body in Total Balance for Permanent Weight Loss (Anglais) Relié – 12 mai 1995
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Descriptions du produit
Présentation de l'éditeur
Americans listened and they lost -- but not their excess fat. What they lost was their health and waistlines. Americans are the fattest people on earth... and why? Mainly because of the food they eat.
In this scientific and revolutionary book, based on Nobel Prize-winning research, medical visionary and former Massachusetts Institute of Technology researcher Dr. Barry Sears makes peak physical and mental performance, as well as permanent fat loss, simple for you to understand and achieve.
With lists of good and bad carbohydrates, easy-to-follow food blocks and delicious recipes, The Zone provides all you need to begin your journey toward permanent fat loss, great health and all-round peak performance. In balance, your body will not only burn fat, but you'll fight heart disease, diabetes, PMS, chronic fatigue, depression and cancer, as well as alleviate the painful symptoms of diseases such as multiple sclerosis and HIV.
This Zone state of exceptional health is well-known to champion athletes. Your own journey toward it can begin with your next meal. You will no longer think of food as merely an item of pleasure or a means to appease hunger. Food is your medicine and your ticket to that state of ultimate body balance, strength and great health: the Zone.
Biographie de l'auteur
Dr. Barry Sears is recognized as one of the world's leading medical researchers on the hormonal effects of food. He is the author of the number one New York Times bestseller The Zone as well as Mastering the Zone, Zone-Perfect Meals in Minutes, Zone Food Blocks, A Week in the Zone, The Age-Free Zone, The Top 100 Zone Foods, The Soy Zone, The Omega Rx Zone, Zone Meals in Seconds, and What to Eat in the Zone. His books have sold more than five million copies and have been translated into twenty-two languages in forty countries. He continues his research on the inflammatory process as the president of the nonprofit Inflammation Research Foundation in Marblehead, Massachusetts. The father of two grown daughters, he lives in Swampscott, Massachusetts, with his wife, Lynn.
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Lots of information but its a bible in itself
Commentaires client les plus utiles sur Amazon.com (beta)
So, why don't I recommend this book? It was the first book Barry Sears (co-)wrote about the Zone, and it reads like an infomercial. The writing style is... loud. It is also poorly organized, jumping around from biochemical jargon to little tidbits of practical advice to anecdotal evidence to health claims for different conditions. And finally, this book doesn't provide any information beyond the very basics about how to actually follow the plan. If you are already convinced (perhaps by all these glowing reviews) of the benefits of the Zone and want to jump right in, the more comprehensive Mastering the Zone with its tons of practical tips is a much better place to start. If after beginning the diet you want more background information about how it works, then pick up this book. The one good thing about the early book is the more gourmet recipes (like the lamb with herbed cheese on zucchini-and-squash "pasta" - mmmm!). There are more recipes in Mastering the Zone, but for my taste they stick too strictly to the glycemic-index guide and also try too hard for one-pot meals; I've never used them.
An issue to look out for: I found that the body fat tables in the back way overestimated my fat weight, which meant an artificially low food intake level. After a couple of weeks hovering on the edge of hunger, I got my body fat percentage measured on a machine at the employee wellness office at work and got a result of ten percentage points less! I raised my food intake and continued losing weight at a healthy clip, with no more hunger pangs. I suspect that the bodyfat-table problem may be why a few reviewers here felt hungry on the Zone. The tables probably underestimated their lean weight, resulting in recommended food intakes that were too low.
The bottom line: even if all the health claims aren't sound, this is a balanced low-calorie diet that's easy to follow indefinitely without hunger, and what can be wrong with that - unless you are Nabisco Foods or something? Just try to start with Mastering the Zone instead.
One thing I've noticed from reading these reviews is that many, if not most, of the reviewers have only recently read the book and begun to apply the concepts. (with a high rate of success, not to doubt.) I am adding my experience because I have been attempting to follow this eating plan for 5+ years for the purpose of losing body fat.
I read THE ZONE when it was first published and went on the diet hard-core, because it made so much sense to me. I had previously had NO success trying to lose weight on the traditional low fat/protein - high carbohydrate diet illustrated by the ridiculous, industry driven "food guide pyramid." (Let's face it- do you think Nabisco would be very happy if the U.S. Surgeon General made an announcement that Wheat Thins really aren't good for you?)
I did lose weight when I began to follow The Zone eating plan strictly. I was absolutely thrilled. I must say, I was a bit obsessive. However, over the past five years, I have struggled with my weight fluctuating 15 lbs. I have a hard time with what Dr. Sears protests regarding two things, now that I've been familiar with applying the concepts in this book for so long:
1) Lack of hunger/ food cravings: Even when following The Zone to a *T*, I experience intense carbohydrate cravings and get hungry between meals, usually after 3 hours at most. It is not my so-called improved hormonal balance that Dr. Sears speaks of that keeps me on track, but my sheer willpower.
2) Permanent weight loss: I was 18 when I began The Zone. I am now 23. As stated earlier, my weight has fluctuated +-15 lbs. over the past five years. It must be noted that over this time, there has not been *one single thing* that I've put into my mouth that I've not considered the "Zone" repercussions of. The bottom line is, that if I slip a bit, I readily re-gain weight. This is easy to do, because The Zone is in essence a very calorie restricted diet. Although Dr. Sears says that no foods are "forbidden," the Zone sharply limits several foods that many people really like.
In sum, I am very happy for the many people who have recently gained considerable success following The Zone balanced eating plan. However, my caveat is that I have doubts regarding the ability of most people to follow it for the rest of their lives. I know I have, thus far. I never feel really fulfilled. I am not satisfied by the size of the fat blocks which the diet prescribes for my height/ body weight. If I follow the Zone very closely (and I've had a LOT of pracice) I'm very frequently half hungry and miss many specific foods.
Good luck to all. If you've had a similar experience, I'd be interested in hearing about it.
I purchased this book when it first came out in 1995, used it on and off with adequate results, and was dismayed when various news magazines and dieticians panned the premise. I thought, how could regulating hormones NOT be involved in the dieting puzzle?
Recently I was reaquainted with Sears' ideas after seeing an alternative physician in my quest for better health. The doctor recommended using Sears hormone-regulating formula and portion guidelines with Peter D'Adamo's ER4YT Blood Type Diet. So far, I have had fairly good overall health-benefit results--and this with no intention of losing weight--although this has occurred.
Although Sears comes off as being a little too commercial for my taste--just check out the Zoneperfect website and you will be bombarded with all sorts of prepackaged goodies--- his premise of eating a certain amount and a certain combination of the three basic nutritional elements seems to be quite wise. In a nutshell, one's hand is utilized to decide just how much one needs to put away during one meal. The protein should be the size of one's palm--thickness taken into account. The fat is represented by the size of the fleshy part of the thumb--about a tablespoon. Carbohydrates are monitored in this way: if eating a grain, a closed fist-sized amount should be consumed. If eating a green vegetable, two handfuls are advised.
As much as I find this advice feasible, I have some criticism with regard to Sears' premise and format. Firstly most of the recipes in the book seemed to be geared for bachelors who have little time for food preparation. Anyone wanting to make a Zone meal for a family would be pretty much out of luck if using the book as a guideline. The good news here is that the website provides many many recipes to help balance out those fats, proteins and carbs and there is an Excel based tool offered online at no-cost which actually calculates a meal's components down to the gram---if you want to get that specific. Secondly, Sears reports that one could lose weight with any combination, although he suggests for example that red meat and butter are poor choices when compared to other protein and fat choices. I believe that since this book has been written,Sears has come out with other "breakthrough" diets--one revolving around soy and one around Omega-3 fats. I can only charitably think that as his theories evolve more books will ensue. But, what he doesn't seem to cover is the fact that some people simply do not do well when eating certain foods. His one-size fits all diet, does not work for everyone. There is a dieting stall reached after awhile and the optimum results that he proports one will achieve are not achieved. Case in point, when I started the Zone vigorously, 3 years ago, I found that I had to incorporate more protein with every meal. I turned to dairy as I did not feel inclined to cook a chicken breast each and every time I wanted a snack. Unfortunately, no matter what Sears says, I do not metabolize dairy well and I found that no matter how many glasses of water I drank, no matter how many fish oil capsules I consummed, or how simple and abundant my carbohydrates were, I was still constipated. After adding a fiber supplement, I found I no longer lost weight--but stayed at a plateau for so long a period of time, I eventually tried another dieting plan. After all, no one feels well if their digestive system is no working correctly. Sears speaks of the digetive hormones, but he neglects to mention the changing hormonal interplay of estrogen and progesterone in women, especially as they get older. Nevertheless, I believe that Sears book can be the cornerstone for many who do not understand that food must be balanced to achieve a hormonally balanced body. In the same sense, in order to be a certain size, you must eat a certain amount. My advise is to use this as your springboard, then decide which combinations work best for you, perhaps, as my physician advised,try the D'Adamo blood type diet as a guideline for foods one should and shouldn't eat. I have found that since doing this, I no longer need my fiber supplement, I have lost weight, I do feel better. (Oddly enough, for my type A blood, I am to gorge myself on soy products and Omega-3 rich fish! Sounds like Dr. Sears may be a blood type A himself as his latest books plug both as highly beneficial.) Bottom line: if I feel better, I must be on the right track.
In a nutshell, the whole premise of the book is that you need to keep your body nourished but not over-nourished. As you use your muscles throughout the day, your body requires protein to maintain your muscle mass. How much protein YOU require is determined by your lean body weight (ie: without fat) as well as your activity level. An athlete will naturally need more protein than your average couch potato. If you want to decrease your muscle mass, decrease your protein intake. If you'd like to maintain the muscles you have, only eat as much protein as is required to do so. And if you're into body building and want to increase your muscles, eat a little more protein so that you can maintain your current mass and that you have enough additional protein so that your body is able to create new muscle. The book rightly recommends that you never eat more protein than your body can handle.
On top of protein, everybody needs carbohydrates. Most people erroneously think of carbohydrates as being pasta, rice, bread, and sugars and that's one place they can make mistakes. Carbohydrates encompass the entire range of fruits and vegetables (in other words, stuff that you plant in the ground). Apples, oranges, lettuce, broccoli, spinach, mango, tomatoes, potatoes, rice, wheat, blueberries, etc. Pasta is a carbohydrate in that it is a processed form of wheat (durum semolina usually). Bread is exactly the same. Sugar is derived from the sugar cane plant.
The difference between each of them is in how much carbohydrates are packed into each food. A pound of lettuce, which is over 90% water content, doesn't have as much carbohydrates as a pound of pasta. You can verify this for yourself next time you go to the grocery store. Pick up those packaged salads and look at the nutrition information panel. Note how many grams of carbs there are in the package. Find an equal weight package of pasta and note how many grams of carbs there are. You'd likely have to eat several heads of lettuce to equal a handful of pasta. Regardless of which source of carbohydrates you choose, you'll still need the same number of grams. The important thing to remember is that the number of grams of the particular food is NOT equal to the number of grams of carbohydrates in the food.
So protein maintains your muscles and carbohydrates gives you the energy as it gets converted into glucose to fuel your brain and muscle system. Where does fat come into play? The Zone recommends you eat only natural monounsaturated fats and that you steer clear away from all saturated fats (especially those derived from animal products). Extra virgin olive oil is promoted, as are avocados and flax seed oil. These are both excellent sources of high-quality, non-artery-clogging fat. How much you need depends on how much protein and carbohydrates you eat. To give you an idea, the typical amount of fat an average person should eat with a meal would be the equivalent of three whole cashews or a couple tablespoons of avocado. Again, the book stresses moderation. Eat too much fat and don't be surprised if you gain weight.
What you end up with is a balance of protein, carbohydrates, and fat. How much you eat depends on your body. If you feel yourself sapped of energy after a meal, then chances are you've eaten too many carbs, so you should cut back the amount in the next meal. If you're hungry after a meal, then you might need to eat more carbs next time. That's where this book shines. It gives you a great starting point of eating healthy foods and then recommends that you adjust how much you eat to suit your individual body. The Zone differs from other books in that it's not a rigid structure. Rather, it's a framework that you use and modify to derive the best results.
It's amazing how many reviews posted here are ignorant of the basic concepts presented in the book. Those who have read the book know that 1 "block" of protein refers simply to 7 grams of protein. Similarly, 1 "block" of carbohydrates refers to 9 grams of carbohydrates. If a recipe calls for 3 ounces of chicken breast, some people misinterpret that and think "Okay, 3 ounces is about 85 grams� wow, that's a lot of protein!" In reality, chicken breast usually has about a 20% protein content. This means that 3 ounces of chicken breast will have only about 17 grams of actual protein. For carbohydrates, if you get out a weigh scale and measure 27 grams of alfalfa sprouts, you'll be seriously hungry and very irate. That's because you'd need to eat 33 CUPS of alfalfa sprouts to get 27 grams of carbohydrates! (Remember, alfalfa sprouts are 99% water!) A better way of getting 27 grams of carbs would be to eat about a dozen spears of steamed asparagus with 2 tomatoes and a cup of strawberries.
The Zone can be best summed up by quoting the opening paragraph in the first chapter: "� it's very similar to the advice your grandmother gave you about eating. Eat everything in moderation, eat lots of fruits and vegetables, and have some protein at every meal."