The Zone is a weight management program developed by Barry Sears, Ph.D., who researched biotechnology at the Massachusetts Institute of Technology, according to "Living the Low Carb Life : From Atkins to the Zone Choosing the Diet That's Right for You." The program, which encourages a healthy weight loss of 1/2 lb. to 2 lbs. per week until a healthy weight is obtained, promotes a diet that consists of 30 percent protein, 30 percent fat and 40 percent carbohydrates, according to "Zone: A Dietary Road Map."
Step 1
Eat a serving of lean protein with every meal. According to "Week in the Zone," a portion of lean protein should be the size of your palm. Lean protein typically includes chicken breast, fish, lean cuts of red meat and low-fat cheeses.
Step 2
Include a portion of carbohydrates twice the size of your portion of protein with each meal. "Zone: A Dietary Road Map" recommends foods high in fiber, including vegetables, fruits, beans and whole grains as the healthiest carbohydrate options. If you choose other carbohydrates lower in fiber to eat with your meal, such as fruit juice, bread, bagels or tortillas, "Week in the Zone" suggests eating a portion the same size as your protein serving.
Step 3
Eat three meals per day at the same times each day. "Zone: A Dietary Road Map" says that by doing this, you reboot your body's metabolism and encourage your body to be hungry at meal times and use the food as efficiently as possible.
Step 4
Snack on a serving of lean protein twice daily. "Week in the Zone" suggests eating one snack in the afternoon between lunch and dinner and another in the evening following dinner.
Step 5
Stop eating when you are no longer hungry, even if there is food left on your place. "Zone: A Dietary Road Map" suggests following this guideline to ensure that you are not overeating, rather than counting calories.
References
- "Week in the Zone"; Barry Sears and Deborah Kotz; 2000
- "Zone : A Dietary Road Map"; Barry Sears and Bill Lawren; 1995
- "Living the Low Carb Life : From Atkins to the Zone Choosing the Diet That's Right for You"; Jonny Bowden; 2004
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