The Easy Zone Diet

The Zone Diet requires a daily intake of three meals and two snacks that are high in protein and low in carbohydrates. While the USDA's Dietary Guidelines for Americans recommends a daily allowance of calories --- depending on age and gender --- containing approximately 55 percent carbohydrates, 18 percent protein and 29 percent fat, the Zone Diet calls for a ratio of 40 percent carbohydrates, 30 percent protein and 30 percent fat.

History

Biochemist Dr. Barry Sears developed the Zone Diet based on Nobel prize-winning research on how the production of insulin and glucagon affect your body weight. His theory is that eating too many carbohydrates may cause your body to store more fat and thus take you out of "the zone," or the state an athlete achieves when operating at peak efficiency. His book "Enter the Zone," published in 1995, has reportedly sold more than 3 million copies.

Effects

The Zone Diet recommends maintaining that 40-30-30 ratio of protein, carbohydrates and fat for each of your three meals and two snacks throughout the day. The plan is to eat regularly so you don't get overly hungry. Even so, the calorie count of this diet generally runs low.

What to Eat

On the Zone Diet, you're encouraged to eat low-fat proteins, low-glycemic carbohydrates and monounsaturated fats. Your three daily meals, for example, might include an egg-white omelet with strawberries for breakfast, a turkey breast or tuna sandwich on rye bread for lunch, and chicken with broccoli and a salad for dinner. You could actually snack on a candy bar or a small dish of ice cream, but Dr. Sears suggests you add a protein along with it.

What Not to Eat

Dr. Sears recommends avoiding refined carbohydrates such as candy, soda, baked goods and other foods made with white flour -- bread, pasta, bagels and breakfast cereals. Other carbs to avoid are those ranking high on the glycemic index, because they adversely affect your blood-sugar levels. These include rice, papaya, mango, corn and potatoes. Saturated fats, also high on the "do not eat" list, include egg yolks, red meat and whole-fat dairy products.

Considerations

The American Heart Association, or AHA, does not recommended the Zone Diet or other high-protein diets in general, because they may contribute to the risk of coronary heart disease, diabetes, stroke and several types of cancer. The AHA recommends the "safe and proven route to losing and maintaining weight" --- eating a diet rich in fresh fruits and vegetables, watching your portion size and calorie intake, and exercising regularly. Women who are pregnant or breast-feeding, children or adolescents should not follow the Zone Diet. Always consult your physician before making any major changes in your diet.