The Zone Diet & Caffeine

The goal of the Zone Diet is to help you experience the peak mental and physical performance of high-functioning athletes as well as and take off pounds. To get into "the Zone," you balance your blood-sugar levels -- and shed pounds -- by eating a specific ratio of carbohydrates, protein and fat for three meals and two snacks per day.

History

Biochemist Dr. Barry Sears developed the Zone Diet while researching the role of fats in warding off cardiovascular disease. His theory is that controlling the production of the "super-hormone" eicosanoids provides the key to maintaining healthy levels of insulin and glucagon, as determined by your consumption of protein and carbohydrates. On the Zone Diet, your calorie intake comprises 40 percent carbohydrates, 30 percent protein and 30 percent fat. According to Dr. Sears, this ratio balances your body's production of insulin and glucagon so your blood sugar remains level.

What to Eat

The Zone Diet advocates eating low-fat animal and plant proteins -- lean meats, poultry, fish and soy products. Favored carbohydrates are fruit and vegetables with a limited amount of the refined variety, including bread, pasta and cereal. "Good" fats are the monounsaturated kind in olive oil and natural peanut butter, as opposed to saturated or trans fats found in red meat and whole-fat dairy products.

What to Drink

Sears recommends drinking at least 8 oz. of water or a decaffeinated beverage with every meal and snack. Because caffeine tends to increase insulin levels, he prescribes cutting back intake to zero. Another drawback to drinking coffee or tea is that you'll increase carbohydrates from adding milk or half-and-half and sugar. A suggested substitute is water-processed decaffeinated coffee.

Meal Plan

A sample meal plan includes a breakfast of a four-egg-white omelet with 2 cups strawberries, a turkey sandwich on whole-wheat bread for lunch and chicken with broccoli and a salad for dinner. Snacks would include low-fat yogurt or cottage cheese.

Considerations

The Zone Diet is not recommended for pregnant or lactating women, nor is it recommended for children or teens. Some nutritionists do not recommend the Zone Diet because of its high emphasis on protein and low amounts of fiber and carbohydrates. The lower intake of carbohydrates may also affect an athlete's endurance levels.