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Advantages: Low glycemic load diets produced less of a decline in metabolic rate as compared to
a low fat diet. Insulin resistance, triglyceride levels, CRP and blood pressure improved more, also. (JAMA 2004;292:2482).
It may also curb obesity in teens, according to Ebbeling at Children's Hospital in Boston. And, you don't get the constipation
trouble you might get with the low carb Atkins diet! Disadvantages:
It eliminates the vast majority of desserts and white carbs (bread, pasta, rice) which makes it hard to eat out. It
doesn't offer much more benefit over a low carb diet. In one trial comparing the different diets, the Atkins diet resulted
in more weight loss and lower triglycerides than the Zone diet. Baking with whole wheat flour is a little tricky, but
once you learn to work with it and you become accustomed to the texture it is not difficult.
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Typically, the Zone diet limits simple carbs (no white flour and limited sweets), so that sugars are not
absorbed all at once from the gut to the blood stream. - 40% complex carbs
- 30% fat
- 30% protein
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There is some connection between the consumption of
complex carbs, the bowel bacteria and weight. We know that high fiber diets increase the sense of satiety, increase
bowel motility and reduces the risk of constipation. An abundance of one type of intestinal bacteria, Firmicutes, is
associated with a reduced risk of obesity and improved weight lost (but is not associated with total caloric intake).
This bacteria is better at breaking down complex carbs in the large bowel. (Nature 2006) Eating more whole grains will increase
flatus (gas production), but gas is good! As bacteria break down the carbs, short chain fatty acids are produced with
appear to have cancer-reducing properties.
For more information on what to eat on the low glycemic
diet (Zone), click here: http://www.zonedietinfo.com/tips.htm
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Research on low glycemic diets has not shown them to be more
effective than what weight is lost by caloric restriction alone. Plasma insulin levels (which are associated with type
2 diabetes) are reduced, but we don't have studies on clinical outcomes to show a benefit in reducing the risk of diabetes.
Moreover, the American Diabetes Association no longer restricts sugars in patients with diabetes, but recommends that if they
are consumed, they be eaten with other fats and proteins, and insulin should be dosed accordingly.
When compared to a low fat diet, patients on the low glycemic
load diet had better conservation of their resting energy expenditure (basic metabolic rate). Insulin resistance, tryiglyceride,
CRP (a measure of inflammation) and blood pressure also improved more for the low glycemic load group. JAMA2004
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For more information on the Zone diet, click here: http://www.webmd.com/diet/zone-what-it-is
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