What Can You Eat On The Zone Diet?

Dr. Barry Sears, Ph.D., author of The Zone diet, promotes eating specific foods in specific ratios to promote weight loss and to increase overall health. Highly structured, The Zone diet might be difficult for some people to follow on their own, but prepackaged meals are available for home delivery. Talk with your doctor before starting any new diet.

Purpose of The Zone Diet

The Zone diet is a high-protein diet that restricts carbohydrate intake, reports the "Gale Encyclopedia of Diets: A Guide to Health and Nutrition." Dr. Sears claims that a Zone dieter should lose between 1 and 2 lbs. per week. Additional health claims include increased immunity, improved mental function and a reduced risk of heart disease. Clinical studies confirming Dr. Sears' claims are lacking.

The Zone Ratio

Dr. Sears insists that dieters eat a ratio of 40 percent protein to 30 percent fats to 30 percent carbohydrates at every meal and every snack. The dieter eats three meals and two snacks per day that follow this ratio. In addition, only certain foods are eaten, which limits caloric intake.

Protein

If the dieter is not buying prepackaged meals, he may select from poultry, egg whites and seafood to fulfill protein requirements. Protein sources should be lean. Remove skin from poultry before cooking and trim away fat. The Zone diet does not allow red meat or organ meats.

The size of a Zone dieter's meals depends on his protein needs. Athletic dieters may eat larger meals, but every meal must still adhere to The Zone ratio.

Carbs and Fats

Fruit, barley, oatmeal and non-starchy vegetables make up the 30 percent carbohydrate allowance in The Zone diet. Dry breakfast cereals, pasta, pastries, sugary sodas, white bread and sweets are not permitted, according to the "Gale Encyclopedia."

Allowable fats include olive oil, light mayonnaise, canola oil, reduced fat margarine and avocados.

Concerns

While weight loss is possible on The Zone diet, the Department of Preventative Medicine at Northwestern University in Chicago warns that losing weight too quickly can put undue strain on the liver. In addition, Zone dieters might be at an increased risk of developing osteoporosis, because The Zone diet might not provide adequate calcium and vitamin D. Low fiber intake can result in constipation.