An isocaloric diet is where the calories from fat, protein and carbohydrates are equal or close to equal. In addition there is close observation as to whether the carbohydrates are simple or complex. I Need Coffee states that the Zone is the most popular isocaloric diet -- where the food ratio is 40 percent carbs, 30 percent protein, 30 percent fat, and no caffeine or alcohol. Before following these food recommendations, be sure to discuss isocaloric diets with your doctor.
Lean Protein
Isocaloric diets recommend a lean protein intake of about 4 oz. per serving. Proteins that top the list are chicken, fish, beef, turkey, egg whites, low fat cheese, tofu, veal or low-fat pork. According to The Zone Diet you can determine the right amount of protein by looking at your hand. At each meal, one of the protein options should be equal to the size and thickness of your palm.
Carbohydrates
Carbohydrates are limited and serving sizes will depend on your choices. Complex carbs are recommended including items like whole wheat bread, certain vegetables and select fruit. Aim for leafy vegetables, broccoli, apples and pears. Ideally you will want carbohydrates low in sugar. The Zone Diet states that with low sugar carbohydrates, you can determine your portion size by curling your hands into two loose fists. Less favorable carbohydrates such as those with higher levels of sugar or starch, are only allowed one fistful.
Fat
Fat is encouraged on isocaloric diets but only up to 30 percent. This includes items such as butter, olive oil, canola oil and nuts. Poly and monounsaturated fats are a better choice for heart health. The Zone Diet states that additional fat added to your meals or snacks can equal the size of the tip of your thumb.
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