Entering the Zone diet is a good choice to altogether lose weight and gain muscle mass. The 40% carbohydrates, 30% protein, and 30% fat eating plan is proven to do so. But as individual protein requirements differ from person to person, how does one adjust to establish this eating regimen?
To be able to get your protein needs, you must learn about your lean body mass. This is your weight excluding the fat. Finding this out includes certain calculations to get your fat percentage. It takes into account your age, sex, neck circumference, and waistline. To compute for this, online calculators are available for your convenience. So for example, if your body fat percentage is 10%, take that off from your total body weight to arrive at your lean body mass.
The computed lean body mass must be multiplied to a certain number, depending on your level of activity. Daily protein requirement varies from activity to activity. Sedentary activities must be multiplied by 0.5, light by 0.6, moderate by 0.7, active by 0.8, very active by 0.9, and athletic by 1.
Take a 140-lb person with 25% fat as an example. This person’s lean body mass is 105, so he should take 63 grams of protein daily if he does light activities, 84 grams if he’s active, or 105 grams if he’s athletic. Two persons who arrive at the same mass despite the difference in weight and fat percentage would yield the same protein requirements.
Now that you know how to play with these figures, incorporate these in the Zone diet. Adjust the ratios accordingly to get the best results for every person. There are certain directions on how to make adjustments, so consult a professional for this matter.
The Zone involves certain knowledge regarding your recommended daily intakes. To get into it, learn about your needs before anything else, and be on your way to losing weight the Zone way.
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