The Zone Diet, created by Dr. Barry Sears, is based on the theory that the correct ratio of carbs, fats and proteins---40-30-30, respectively---will put insulin levels "in the zone" for fat-burning and weight loss. Proponents of the diet appreciate the convenience and variety of foods allowed, while critics maintain that the diet is too low in fiber and based on faulty research.
Theory of the Zone
Sears believes that dietary fat makes certain hormones called eicosanoids trigger disease, and the key to good health is balancing hormone levels. In the Zone Diet theory, hormones are regulated by what you eat, and food is a drug. Diet is a tool to control hormones, including insulin levels in the blood. Cons of this diet are the lack of scientific data proving that eicosanoids are linked to obesity, and the connection between endocrinology and nutrition is overemphasized.
Low-Carb Diet Pros and Cons
The Zone Diet is considered a low-carb diet, since carbohydrates are restricted to only 40 percent of calories consumed. The American Heart Association does not endorse the Zone Diet because it may not contain enough nutrients since it limits vegetables and fruits. It's also low in fiber and too high in protein, which may worsen your heart health, criticizes the AHA. On the plus side, many people lose weight quickly with a carb-restricted diet, which is why the Atkins, Zone and South Beach diets are very popular.
Calorie Restriction
The Zone Diet is also a low-calorie diet. Calorie count is based on protein needed by each individual, but women generally eat only 1,200 calories on the diet. Being in the "zone" means that no meal is more than 500 calories and no snack is more than 100 calories. Critics of the Zone Diet believe that this is too little food, making it difficult to stay on because of hunger. So little food is consumed that you may miss out on nutrients such as calcium, iron, vitamin A, vitamin D and vitamin E, which are in foods restricted in the Zone Diet. People who have successfully stayed in the zone say there are plenty of fruits and vegetables allowed on the plan and that mostly junk foods are restricted---foods high in sugar and sodium. Dr. Mehmet Oz, Daytime Emmy Award-winning host of "The Dr. Oz Show," vice-chair and professor of surgery at Columbia University, believes that eating a calorie-restricted diet may help slow down the aging process and keep you healthier longer.
Pros
The Zone Diet encourages lean protein and healthy fats and limiting saturated fats. It encourages eating five times a day to help keep blood sugar levels even as well as moderate exercise and staying hydrated by drinking at least eight glasses of water. It restricts overprocessed high-glycemic index foods that contain a lot of sugar and promotes eating low-glycemic index vegetables and fruits. Sears thinks that many people find the Zone Diet convenient because it's easy to eat out in restaurants and prepackaged Zone Bars are quick snacks that can be purchased at most grocery stores.
Cons
Because the Zone Diet is low in carbs, the body doesn't get its preferred energy source---glucose. Instead, the body burns protein for energy, which is very taxing on the kidneys. Sears believes that food is medicine, a concept that doesn't deal with cuisine, taste or aesthetics, thus eating can become boring. You are also encouraged to eat five times a day, regardless of hunger. Following the macronutrient ratio of 40-30-30 can be difficult, planning meals around the ratio may be time-consuming and understanding the food-block theory can be complicated. As of 2010, the prepackaged foods, which can be delivered to your door for about $40 day, and Zone Bars, which can cost $2 each, are convenient but also expensive.
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