One of the most difficult elements of beginning a weight loss plan is choosing a diet program to use. There is a vast array of choices, each with unique recommendations, advantages and disadvantages. The Zone Diet may be an effective choice for you because it is not highly restrictive, and allows you to consume some protein, carbohydrates and fats. According to the official website for the Zone Diet, the foods recommended on this plan may help control your appetite and prevent the activation of genes involved in fat gain. Before beginning this or any other diet, consult a doctor.
Inclusion of Fresh Food
One benefit of the Zone Diet is that it is not based entirely on meal replacement supplements or frozen meals. The Zone Diet's official website explains that you can add fresh groceries to your daily meals, which provides flexibility and flavor. According to the website, some of the fresh foods you may add to your meals are fruit, dairy, fish and lean meats, vegetables and condiments.
Proven, Effective Weight Loss
Although many diets, particularly fad weight loss plans, do not have research backing their claims, the Zone Diet has been tested in clinical settings. A study published in the March 2007 issue of the "Journal of the American Medical Association" found that the Zone Diet was as effective as other diets, such as the LEARN and Ornish diets, at promoting weight loss and over a period of 12 months. In addition, the Zone Diet appeared to reduce levels of LDL, or bad, cholesterol, and reduced blood pressure slightly.
Moderate Carbohydrate Intake
Many popular diet plans, such as the Atkins Diet, require very low intakes of carbohydrates. Because so many foods contain carbohydrates and the fact that carbohydrates are your body's main source of energy, this makes such diets hard to follow. However, the weight loss review website Every Diet explains that the Zone Diet allows for 40 percent of your calories to come from carbohydrates, with 30 percent coming from protein and 30 percent coming from fat. This may be slightly lower than your current carbohydrate intake, but it is far from a no-carb diet.
High Protein Intake
Another benefit of the Zone Diet is that it supplies a high level of protein. According to the May 2008 issue of the "American Journal of Clinical Nutrition," most Americans do not consume more than 20 percent of their daily calories from protein. However, the Zone Diet recommends consuming 30 percent of your daily calories from protein. According to a study in the October 2009 issue of "Nutrition, Metabolism and Cardiovascular Diseases," high protein intake may be beneficial. The study found high protein intake may promote superior weight loss and larger decreases in abdominal fat than a standard diet.
References
- Zone Diet: Weight Loss: Why It Works
- "Journal of the American Medical Association"; Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women; CD Gardner et al; March 2007
- Every Diet: Zone Diet
- "American Journal of Clinical Nutrition"; Current protein intake in America: analysis of the National Health and Nutrition Examination Survey, 2003--2004; V Fulgoni; May 2008
- "Nutrition, Metabolism and Cardiovascular Diseases"; High protein diets decrease total and abdominal fat and improve CVD risk profile in overweight and obese men and women with elevated triacylglycerol; PM Clifton, K Bastiaans, JB Keogh; October 2009
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