Quick Start Guide For The Zone Diet

The Quick Start Guide for the Zone Diet offers advice for following this high-protein, low-carbohydrate eating regimen. After you register and log in, you can download the guide as a PDF from the Zone Diet website as a reference to help you calculate your daily intake of proteins, carbohydrates and fats, plan meals and snacks, shop smart and keep a journal of your progress.

Background

The Zone Diet, developed by Dr. Barry Sears, recommends consuming your daily calories as 30 percent protein, 40 percent carbohydrates and 30 percent fat. Dr. Sears, author of the best-selling "Enter the Zone," claims this diet will help you lose weight, prevent heart disease, diabetes and cancer, lower cholesterol and enhance mental productivity.

In contrast to the USDA daily requirements of 18 percent protein and 55 percent carbohydrates, the Zone Diet is high in protein and low in carbohydrates.

The Rules

The Quick Start Guide gives a synopsis of the "Basic Zone Rules." The rules require eating regularly throughout the day to avert hunger and drinking eight 8 oz. glasses of water to stay hydrated. For each meal and snack, you choose a low-fat protein first, then add a carbohydrate with a low-glycemic index and a "good" fat such as olive oil. A typical Zone Diet plate of food would comprise one-third low-fat protein and two-thirds fruit and vegetables.

Meals and Snacks

A sample breakfast would be an omelet made with six egg whites, asparagus and olive oil with oatmeal and strawberries on the side. Lunch would include chicken salad with olive oil and vinegar and fresh fruit for dessert. Dinner comprises salmon with almonds, steamed vegetables and berries for dessert. Recommended snacks include two hard-boiled eggs with yolks replaced by hummus in late afternoon and soft cheese with a glass of wine or a piece of small fruit between dinner and bedtime.

Other Features

The Quick Start Guide includes a shopping list as well as a journal sheet that you can print out to keep track of your meals and carb/protein/fats intake, the amount of water, sleep and exercise you're getting and any notes or reflections you want to add. There is also a guide to "Zone food blocks," which help you determine how much protein, carbohydrates and fats you'll need on the Zone Diet.

Considerations

Consult your physician before starting a new diet. For losing weight, the American Heart Association, or AHA, suggests a diet rich in fresh fruits and vegetables, portion control and regular physical activity. The AHA does not recommend the Zone Diet because of its high protein requirements.