The Zone Diet provides a high-protein, low-carbohydrate eating plan to help you maintain a healthy level of blood sugar. Developed by Dr. Barry Sears, the Zone Diet requires a calorie ratio of 40 percent carbohydrates, 30 percent protein and 30 percent fat. Some criticisms of the diet are that it's too high in protein and too low in fiber.
Protein
The first step of the Zone Diet is to calculate your daily protein requirement. In his book, "Enter the Zone," Dr. Sears tells you how to multiply your lean body mass and "activity factor" to figure your daily protein requirement. He recommends spreading out your protein intake evenly throughout all three meals and two snacks during the day. Protein recommendations include lean pork, skinless chicken, fish, egg whites and low-fat cottage cheese.
Carbohydrates
The amount of carbohydrates you eat will be slightly more than the protein. Dr. Sears advises fruit and vegetables with a low-glycemic index, which keep your blood sugar from fluctuating too much. Avoid refined carbohydrates such as bread, rice, pasta and cereal.
Fats
Dr. Sears recommends monounsaturated fats such as olive oil, macadamia nuts and avocado, and advises against whole-fat dairy products, red meats and egg yolks.
Breakfast
Some breakfast suggestions include a flour tortilla, low-fat Monterey Jack cheese, extra-lean Canadian bacon, scallions, green pepper, tomato and avocado with a cup of grapes on the side; a bagel with lox and light cream cheese; or oatmeal with nutmeg, cinnamon, silvered almonds, low-fat milk and extra-lean Canadian bacon with a side of 1/2 cup blueberries.
Lunch
Lunch suggestions include grilled chicken breast, lettuce, Caesar dressing, 1/2 bread stick and an apple for dessert; a soy burger with low-fat cheese on 1/2 hamburger roll with lettuce, tomato and dill pickle wedge, a tossed salad with oil and vinegar, low-fat cottage cheese and a plum; or shrimp, chopped celery and onions with light mayonnaise in 1/2 mini pita pocket with a tossed salad, a julienned carrot and 1/2 orange.
Dinner
Dinner might include pork medallions cooked with rosemary, Dijon mustard and white wine, a sliced apple, steamed broccoli, a tossed salad with oil and vinegar; or veal scallops with onion, paprika, garlic powder, cayenne, salt and vermouth, steamed spinach, a tossed salad with oil and vinegar, and an apple for dessert.
Snacks
High-carbohydrate snacks such as ice cream or candy bars are permissible, but Dr. Sears recommends adding the appropriate amount of protein. Other snack ideas include low-fat yogurt, milk shake or cottage cheese.
References
- "Enter the Zone"; Barry Sears, Ph.D., with Bill Lawren; 1995
- American Heart Association: High-Protein Diets
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