The Zone diet, created by biochemist Barry Sears, Ph.D., focuses on the glycemic index, a scale indicating how quickly foods are broken down into simple sugars in the body. By eating a diet of low glycemic carbs, protein and fat, the diet claims you'll lose 1 to 1.5 pounds per week. Always consult with your doctor before starting any new diet program.
Limit High Glycemic Foods
Foods high on the glycemic index, such as potatoes, bread, cereal, fruit and sweets, quickly breakdown into simple sugars in your body, leading to spikes in blood sugar level and insulin. By limiting the amount of high glycemic foods you eat, the diet claims to keep the hormone-like eicosanoids in your body in balance. Many people who lose weight on the Zone diet do so because cutting high glycemic foods results in a lower-calorie diet.
Boost Protein Intake
The Zone diet calls for a caloric ratio of 40 percent carbs, 30 percent protein and 30 percent fats. According to Health Services at Columbia University, the diet requires participants consume significantly more protein than they did before. Your body uses water to digest protein, so many dieters lose a significant amount of weight early in the diet due to water loss.
Choose Favorable Foods
While the diet promotes a 40-30-30 carbohydrate-protein-fat ratio, each category contains favorable foods that you should choose from. For example, favorable proteins include fish, poultry, egg whites and low-fat cottage cheese, while unfavorable proteins include red meats and organ meat high in saturated fat.
Eat Frequently
The Zone diet suggests eating every four to five hours. By eating more frequently throughout the day, your metabolism may stay more active to burn more calories consistently than it would if you were eating three large meals a day. When you eat often, you're less likely to feel overly hungry and binge eat on unfavorable foods.
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