The Zone diet builds on the principle of consuming 40 percent of total calories from low-glycemic carbohydrates, 30 percent from protein and 20 percent from fat. Science supports this foundation, particularly the amount of protein as a total percentage of calories. A study published in the July 2005 issue of the "American Journal of Clinical Nutrition" found that study participants eating a diet with an equivalent amount of calories from protein consumed 500 fewer calories than those eating a diet with only 15 percent of calories from protein. The Zone diet claims this is a new way of thinking about food and lifestyle, but it's a simple repackaging of conventional diet wisdom: eat lean protein, fresh produce and healthy fats in moderation to lose weight. Cooking with the Zone diet is equally simple.
Step 1
Divide your plate into thirds reserved for each of the following: lean protein, a green salad and steamed fresh vegetables.
Step 2
Select three to five ounces of lean protein from the Zone diet's list of "best choices." All Zone foods are divided into categories of best, fair and poor choices, meaning nothing is off-limits in the Zone plan. Some appetizing protein options include range-fed beef, sea bass, lobster and skinless chicken breasts.
Step 3
Season the meat or fish with herbs, spices and a touch of sea salt to reveal the flavor. Consider seasoning with vinegar as well, which contributes negligible calories and was shown to reduce body fat among study participants who consumed one tablespoon daily in a Japanese study published in the August 2009 issue of "Bioscience, Biotechnology, and Biochemistry."
Step 4
Create a green salad from the Zone list of best choices for raw vegetables, which includes bean sprouts, cucumbers, romaine lettuce, spinach and numerous other options. The list includes salad recipes combining vegetables, such as 3 cups shredded lettuce, one-half of a raw green pepper and one raw tomato. Dress the salad with 1 tsp. of olive oil and a splash of vinegar.
Step 5
Steam or grill two to four cups of any of the following vegetables: broccoli, green beans, spaghetti squash or zucchini. Season similarly to the fish or meat with spices, herbs, a pinch of sea salt and a squeeze of lemon juice.
Tips and Warnings
- The Zone diet recommends drinking eight, 8-oz. glasses of water daily. A study published in the February, 10, 2010 journal "Obesity" supports this recommendation, indicating an increase in metabolism and a decrease in calories consumed at subsequent meals.
References
- Zone Diet: Eating - Quick Start Guide
- "American Journal of Clinical Nutrition"; A High-Protein Diet Induces Sustained Reductions in Appetite, David S Weigle et. al, July 2005
- "Obesity"; Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention, Feb 10, 2010, Dennis EA et al.
- "Bioscience, Biotechnology, and Biochemistry;" Vinegar intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects, August 2009, Kondo T, et. al
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