The Zone Diet Food Exchange Lists

Dr. Barry Sears introduced The Zone Diet to help in weight loss and rev up the body's metabolism. The Zone Diet centers around eating proteins, fats and carbohydrates in a balanced ratio. He suggests consuming 30 percent protein, 30 percent fat and 40 percent carbohydrates. You should determine your protein needs based on your size, age and activity level to determine the amount of fats and carbohydrates to include in your customized diet plan. Benefits include weight loss, reducing the risk of heart disease, high blood pressure and diabetes.

Proteins

A small amount of protein should be included in every meal and at every snack during the day. Protein releases the hormone glucagon, which tells the body to release the carbohydrates stored in your liver. The brain then tells the body that its energy supplies are filled and you should stop eating. Including 3 to 4 oz. of low-fat protein at every meal will keep glucagon balanced. The Zone Diet's lean protein list suggests turkey or chicken breast, fish, cottage cheese, egg whites or egg substitutes.

Fats

The Zone Diet includes sources of healthy monounsaturated fats such as avocados, olives, nuts and oils. A serving of oil would be about 1 tsp. and should be either olive or canola oil. A serving of nuts such as macadamias, walnuts, almonds and pistachios should be about 1 oz. Saturated fats are limited in the diet.

Carbohydrates

Carbohydrates are restricted because they release glucose and insulin quickly, which elevate your hunger. The Zone restricts starchy carbohydrates such as grains, breads, pasta and rice. The diet prefers carbohydrates to come from vegetables such as asparagus, Brussels sprouts, bell peppers, mushrooms and greens. Beans are included, such as chickpeas, lentils, kidney and black beans. Fruits are allowed, but restricted mainly to different varieties of berries.