High protein diets such as the Zone Diet have received lots of attention in recent years. The Zone Diet, popularized by Barry Sears, and similar high-protein diets such as the Atkins Diet, emphasize eating foods with lots of protein and de-emphasize complex carbohydrates and fiber. Major health organizations, such as the American Heart Association, advise people not to use these diets, although the Zone Diet seems to have listened to the critics and now recommends healthier forms of protein along with lots of fruits and vegetables.
Philosophy
The philosophy of the Zone Diet is that food should be considered a medicine. You should eat the "correct" balance of carbohydrates and proteins to minimize the production of insulin, since insulin promotes the formation of hormones called eicosanoids that can lead, according to Dr. Sears, to serious diseases. Zone Diets can be extremely complex, requiring you to eat foods in a precise formulation sometimes called the 40/30/30 rule.
Structure
The 40/30/30 rule is to eat 40 percent carbohydrates, 30 percent proteins, and 30 percent oils. On the Dr. Sears Zone website, the formulation is explained a bit more simply. On a normal sized dinner plate, picture 1/3 of the plate covered by a lean protein, and 2/3 of the plate covered by fruits and lots of vegetables along with a dash of oil.
Theory
The point of the protein-carbohydrate-oil ratio is to allow your body to produce glucagon instead of insulin. As the Zone Diet Plan website explains, the theory of the Zone Diet is that insulin levels should be kept as low as possible, because glucagon promotes "good" eicosanoid hormones while insulin produces "bad" hormones that can cause disease.
Athletes
The Zone Diet has been used by many athletes, but it may not be a wise choice for peak performance. According to an article in "Sports Medicine Journal," a Zone Diet doesn't even support, much less enhance, athletes in competition. As the article points out, the American Dietetic Association states that an athlete's diet should consist of 60 to 70 percent carbohydrates. The article states that scientific evidence supporting the Zone Diet is lacking, and athletes run the risk of vitamin and fiber deficiencies, which could lead to kidney disease and weak bones.
Everyone
MayoClinic.com nutritionist Katherine Zeratsky recommends trying a high protein diet, such as the Zone Diet, for weight loss for no more than three or four months while the long term risks of such a diet are being evaluated. Zeratsky, like the American Dietetic Association, is concerned about carbohydrate restrictions that can leave you short of nutrients and fiber, perhaps increasing your cancer risk. A high protein diet, especially one with lots of red meat, can be bad for your heart and increase the severity of liver or kidney problems. So if you want to try the Zone Diet, be sure you choose protein wisely -- fish rather than bacon -- and choose carbs that are high in fiber, such as whole grains and nutrient rich vegetables and fruits.
If you are on medication for a chronic health condition, pregnant or breastfeeding, consult your doctor before trying the Zone Diet or any other high protein diet.
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