In 1982, biochemist Dr. Barry Sears received a grant to study the relationship between lipids and a person's risk of developing chronic diseases. Thirteen years later, Dr. Sears published the findings of his research, "Enter the Zone." The book became a best-seller and prompted the doctor to pen 10 more books on the subject. In addition to public attention, the Zone diet has generated a significant amount of controversy relative to its nutritional deficits.
Features
According to Dr. Sears' simplified guide to the Zone diet, the food plan has some key components. Cover one third of your plate with a lean protein source, the same size and thickness as your palm. Fill the remainder of your plate with fruits and vegetables, particularly high-fiber, low-starch ones. Add a small amount of monounsaturated fat, which boosts heart health.
Size
Portion control and calorie restriction are key parts of the Zone diet. While no single food is strictly prohibited, followers must stay within a limit of 500 calories for meals and 100 calories for snacks.
Misconceptions
The Zone is not a carbohydrate-free diet. In fact, the plan recommends a daily intake of 40 percent carbohydrates, 30 percent protein and 30 percent fat. However, this distribution does qualify the Zone as a low-carbohydrate, high-protein diet. The American Heart Association does not recommend following a diet plan with this distribution for a prolonged period, stating that the food plan does not meet nutritional needs. A typical meal on the Zone diet includes too much saturated fat and not enough fiber, vitamins and minerals.
Expert Insight
According to the Harvard School of Public Health, there are no clear studies correlating the effects of following a high-protein, low-carbohydrate diet for the long term. In general, people should consume a diet with high quantities of plant-based proteins, such as legumes, nuts and seeds, and foods low in saturated fat, both of which support heart health while reducing your weight or maintaining a healthy weight.
Warning
The Mayo Clinic's fact sheet on low-carbohydrate diets, including the Zone diet, lists several warnings associated with the food plan. High amounts of saturated fat and cholesterol can increase your risk of developing heart disease and certain types of cancer. Gastrointestinal problems and constipation can come about with a diet too low in fiber. Low-carbohydrate diets can cause ketosis, which produces dehydration, nausea or weakness.
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