Developed by Dr. Barry Sears, PhD in 1995, the Zone Diet was introduced to the public when he published his book, "Enter the Zone." Providing a customized approach, the Zone Diet bases the amount of food consumption in a day on the amount of protein consumed in the diet. Essentially a low-calorie diet, the Zone Diet may result in weight loss of 8 to 10 lbs. a month.
How It Works
The Zone Diet relies on a specific nutrition ratio for its success. Each meal should ideally contain 40 percent carbohydrates, 30 percent protein and 30 percent fat. This ratio reflects the size of the portions to be eaten, not the percentage of calories. It is this exact combination that Sears believes slows down the production of certain bodily substances which can cause weight gain. Insulin and glucagen production are regulated, and hormones called eicasonoids are produced. Eicasonoids are natural substances which enhance psychological wellness and heart health. Sears believes that the improved hormone regulation is responsible for weight loss.
Protein
The first step of the Zone Diet is to establish the amount of protein in your meal by looking at your hand. Your serving of protein at each meal should be the size and thickness of your own palm. Appropriate protein choices include chicken, fish, beef, turkey, egg whites, low-fat cheese, tofu, veal and pork.
Carbohydrates and Fats
Looking at your hands again, make two loose fists. The fists combined should be the size of your carbohydrate intake per meal when following the Zone Diet. Ideal carbohydrate choices include oatmeal, whole grain bread, or any variety of fruits and vegetables. However, if you choose starchy or sugary carbohydrates such as potatoes or pasta, the size of only one fistful is allowed. Look at the tip of your thumb. Its size determines the portion size of fats you are allowed per meal. Butter and olive oil are your fat choices.
Foods to Avoid
Processed, sugary foods, alcohol and caffeine are off limits. White flour, pasta, rice and juices should also be avoided. There are also particular fruits and vegetables which should only be eaten in moderation. Limit fruits such as bananas, figs, prunes, raisins and grapes. Potatoes, peas, carrots and corn contain a higher amount of sugar than other vegetables and should also be limited.
Considerations
According to Samuel N. Cheuvront, Ph.D.,R.D., in an article published in 2003 in the Journal of the American College of Nutrition, there is not enough evidence to prove that following the Zone Diet affects eicosanoid hormone production. Cheuvront does agree that an increase of these hormones would be beneficial in many ways. Nevertheless, Cheuvront claims that the overall benefits of the Zone Diet are likely exaggerated and suggests it is simply a fad diet.
As with any diet plan, check with your doctor first before starting the Zone Diet. The Zone Diet is not recommended for pregnant or lactating women, children and adolescents. If you have a medical condition which requires an increased caloric intake, the Zone Diet is also not for you.
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