Zone diet crossfit : what it contains and benefits

Zone diet CrossFit has made a big change in the level of diets because its diet is completely different from the rest of the other diets.

The world used to follow low-carbohydrate diets over the past decades, claiming that carbohydrates are one of the biggest causes of chronic diseases, but after many efforts made by nutritionists, they were able to break the strain of low-carb diets.

The Zone Diet is a model of the new diet based on consuming macronutrients in a different way (40% carbohydrates, 30% proteins, 30% healthy fats).

Its effectiveness in keeping the body full all the time is what made it very popular with CrossFit athletes because it provides the body with sufficient energy and strength to complete long workouts.

Let’s discover the details of the diet and the elements it contains and its most important benefits.

What is the Zone Diet CrossFit?

A new diet called the “Zone Diet” has spread among athletes, CrossFit champions, and even in some other sports, and it opposes other traditional diets that exclude the element of carbohydrates, so that the Zone Diet focuses on consuming 40% of carbohydrates, 30% of proteins And 30% of healthy fats. 

Why do CrossFit Athletes prefer the Zone Diet?

According to NCBI, the “Zone Diet” diet focuses on consuming 1.8 to 2.2 grams/kg of body weight, the Zone Diet also allows the muscles to benefit as much as possible from the important nutrients during exercise.

NCBI, also explained that these changes in the macronutrients lead to a change in the proportion of insulin in the body, and this leads to a change in the hormonal environment in order to increase the production of more eicosanoids 

(eicosanoids: molecules that are produced by unsaturated fats) and this allows the passage of Greater amounts of oxygen to the trained muscles, and this means more energy and the muscles benefit from those nutrients during exercise.

Examples of some foods that the Zone Diet contains

The best source of essential nutrients is natural products. You should get used to consuming all that is natural from meat, fruits, vegetables, fish… .

The most important natural foods that contain carbohydrates:

Note : 1 Cup = 100 g

• Green Veggies (1 cup = between 1,2 – 10 g / 13 – 45 calories)

• Cabbage / 1 cup = 3,5 g /  31 calories

• Brown Rice / 1 cup = 44 g / 216 calories

• Oats / 1 cup =  56 g / 320 calories

• Quinoa / 1 cup = 39 g / 222 calories

• Carrots / 1 cup = 7 g / 41 calories

• Potatoes / Yams : 173 g of sweet potatoes = 37 g / 161 calories

• Bell Peppers / 1 cup = 5,7 g / 39 calories

• Broccoli / 1 cup = 4,4 g / 34 calories

• Bananas / medium Banana = 28 g / 110 calories

• Chickpeas / 1 cup = 35 g / 210 calories

====> High carb sources for pre CrossFit < ====

The most important natural foods that contain protein

Note : 1 Cup = 100 g

• Eggs : 1 egg = 7 g / 75 calories

• Greek Yogurt / 1 cup / 8 ounce = 12,86 g / 154 calories

• Tofu / 1 cup = 17 g / 144 calories

• Hummus / 1 cup = 7,9 g / 166 calories

• Skim Milk / 1 cup = 8,5 g / 90 calories

• Lentils / ½ cup = 39,9 g / 230 calories

• Pulse Pasta / 1 cup = 20 g / 415 calories

• Tuna : 3 ounces (85 g) = 25 g / 110 calories

• Cottage Cheese / ½ cup = 27 g / 162 calories

• Oatmeal / 1 cup = 56 g / 320 calories

• Spinach / 1 cup = 5,2 g / 23 calories

• Kale / 1 cup = 3.5 g / 33 calories

• Green Peas / 1 cup = 8,6 g / 118 calories

The most important natural foods that contain healthy fats

Note : 1 Cup = 100 g

• Avocados / 1 cup = 4,6 g / 50 calories

• Olives & Olive Oil : 1 tablespoon = 14 g / 126 calories

• Sunflower Seeds / ¼ cup = 14 g / 165 calories

• Salmon : 3 ounces / 85 g = 10,5 g / 175 calories

• Almonds : 1 ounce = 11,5 g / 165 calories

• Edamame Soybeans / 1 cup = 8 g / 120 calories

• Walnuts / 1 cup = 2,5 g / 185 calories

• Peanuts & Peanut Butter / 2 tablespoon = 3 g / 188 calories

• Ground Flaxseed / 1 tablespoon = 2 g / 37 calories

• Coconut Oil / 1 tablespoon = 14 g / 120 calories

This was for the purpose of knowing the types of natural foods that the Zone Diet can contain, the proportions of each nutritional element and the number of calories, because this helps a lot in consuming only what you need and keeping you informed of the number of calories consumed and the amount that you must burn.

==== > why should you rely on a zone diet < ====

====> What to eat before CrossFit workouts < =====

What are the most important benefits that CrossFit athletes gain from the Zone Diet?

First of all, the most important thing that you benefit from following diets in general is to improve the nutritional system and rely on healthy eating and staying healthy.

According to NCBI, there are many benefits of the Zone Diet, some of which are:

• Reduce the risk of chronic diseases.

• Boost immunity.

• It raises the level of the capabilities of the body and mind.

• May contribute to longevity.

• It helps you lose weight permanently.

• Ensures your body stays full throughout your CrossFit training sessions.

• Muscles are nourished with the most important nutrients.

• Contributes to building strong muscles.

What foods should you avoid during the Zone Diet?

There are some foods that you should dispense with while following the Zone Diet:

• Grains and processed carbohydrates.

• Fruits rich in sugar.

• Liver and other organs meat.

• Fatty red meat.

• Pasta, and white flour products.

• High-sugar fruits: mangoes, dried fruits, grapes…

• yolk.