A diet with the effect of weight loss injections: how the "zonal" approach works

Weight loss injections have already helped millions of people, but there are alternative approaches to weight control. One of them is the "Zone Diet," developed by American biochemist Barry Sears in 1995. It aims to speed up metabolism, reduce weight, suppress hunger, and stabilize blood sugar levels – effects similar to those provided by modern weight loss drugs. This is according to writes The Independent.

The basic rules of the diet involve a diet of 40% carbohydrates, 30% protein, and 30% fat, with most carbohydrates coming from low-sugar vegetables and fruits. According to research, adhering to this ratio can improve blood sugar control, reduce inflammation, and decrease waist circumference in overweight individuals.

According to Rob Hobson, a registered nutritionist, the "zone diet" was one of the first to target weight control through hormones rather than simply by reducing calories.

Weight loss injections, also known as GLP-1 receptor agonists, work by mimicking a natural hormone that regulates blood sugar, appetite, and digestion. Just like weight loss drugs such as Mounjaro and Wegovy, the "zone diet" stimulates the GLP-1 hormone, which signals the brain to turn off hunger, thanks to its high fiber and protein content.

"Diets high in protein and fiber and low in refined carbohydrates typically slow digestion, stabilize blood glucose levels, and increase satiety," says Hobson. "Protein and fiber stimulate gut hormones involved in appetite regulation, including GLP-1, which explains why people often feel fuller for longer on this type of diet."

Nutritionist Kim Pearson notes that protein and fiber slow down digestion and activate intestinal hormones that regulate satiety and blood sugar levels. Protein stimulates the production of GLP-1, and fiber supports intestinal bacteria that produce short-chain fatty acids and further contribute to GLP-1 secretion. This mechanism can naturally help reduce appetite and stabilize energy levels.

This diet is not equivalent to GLP-1 medications, as weight loss injections have a much stronger effect. Natural GLP-1 has a much shorter duration of action compared to the synthetic version; however, according to experts, the main task is to regulate appetite and satiety, not to completely suppress the desire to eat, as drugs can do.

In addition, nutritionists note that the concept of the "zone diet" is "simplified" and cannot be considered a universal solution. According to Hobson, the benefits of such a diet are likely due to increased protein and vegetable intake, careful attention to portion sizes, and a reduction in the amount of ultra-processed foods.

Eating whole foods, and getting enough protein and fiber are the dietary changes Pearson advocates for weight loss. She added, "For most people, long-term success is about learning to build a diet that is both healthy and enjoyable, and that supports appetite regulation."