Food Limitations For The Zone Diet

Dr. Barry Sears named the Zone Diet for the state of athletes when operating at optimal conditions of body and mind. According to Dr. Sears, eating a healthy proportion of carbohydrates, protein and fat can get you in "the Zone" and help you lose weight, lower cholesterol and blood pressure, avoid depression and fight off heart disease, diabetes, fatigue and cancer.

History

Dr. Barry Sears developed the Zone Diet from his research on how diet affects your body's production of insulin and glucagon. According to Dr. Sears, carbohydrates trigger the production of insulin, which stores blood sugar, and protein stimulates production of glucagon, which releases blood sugar.

He concluded that obtaining calories from 40 percent carbohydrates, 30 percent protein and 30 percent fat helps balance your blood-sugar levels and can help you lose weight and prevent heart disease, cancer and diabetes.

With his book "Enter the Zone" selling more than 3 million copies, Dr. Sears has since written at least 10 more about the Zone Diet.

What You Can Eat

The Zone Diet encourages eating low-fat proteins, such as lean meats, such as chicken, turkey, beef and pork, as well as fish and soy products. Recommended carbohydrates include fruit and vegetables, especially those with a low-glycemic index, which keep your blood sugar at an even level. "Good" fats recommended on the Zone Diet include the monounsaturated variety found in olive and canola oils, natural peanut butter and avocados.

Because the intake of calories is on the low side, the Zone Diet calls for three full meals a day plus two snacks so you avoid getting too hungry.

Food to Avoid

The Zone Diet discourages eating any refined carbohydrates. These include foods with a high-glycemic index, such as corn, potatoes, fruit juice and anything made with white flour -- baked goods, bread, bagels, pasta and tortillas.

Avoid saturated and trans fats, including egg yolks, liver, cold cuts, red meat and whole-fat dairy products.

Calorie Ratio

Dr. Sears recommends eating a calorie ratio of 40 percent carbohydrates, 30 percent proteins and 30 percent fat through your daily regimen of three meals and two snacks. Even if you eat an ice cream snack, he recommends adding some protein to eat along with it.

Considerations

The American Heart Association does not recommend attempting to lose weight on a high-protein diet because of a possible increase in risk of cardiovascular disease. Some nutritionists also point to the Zone Diet as being especially low in fiber and that its lower-than-average carbohydrate requirements may impair endurance for athletes.