In 1995, Harper Collins published the book that marked the beginning of the Zone Diet. In an attempt to change perspectives on medicine and nutrition, "The Zone: A Dietary Road Map to Lose Weight Permanently: Reset Your Genetic Code: Prevent Disease: Achieve Maximum Physical Performance," established four lofty goals centering on a theory of inflammation. The Zone Diet, according to author and biochemist Dr. Barry Sears, is a way you can prevent chronic disease and ensure wellness through what you eat.
Theory
The theory behind the Zone Diet, explains 433ZoneDiet.com, is that by following a 40 percent carbohydrate, 30 percent fat and 30 percent protein ratio diet, you can create hormonal balance within your body. This balance, called being in the zone, is a state where your body produces glucagon rather than insulin, and good eicosanoids, which help deliver oxygen to muscles, rather than bad eicosanoids, which cause disease.
Guidelines
You cannot let more than five hours pass by without eating, so this diet requires a commitment to creating menu plans that include three meals and two snacks every day, whether you are hungry or not. Because exercise affects blood insulin levels, you also need to space menu plans so you can have a snack 30 minutes before working out. Portion control is important to make sure you maintain the proper ratio of carbohydrates to protein at every meal. To make this easier, the Zone Diet website recommends dividing your plate into thirds, placing lean protein in one-third and fruits and vegetables in the remaining two-thirds.
Expectations
You can expect to lose about eight to 10 lbs. a month, or about 1.5 to 2 lbs. each week. In the first week, however, you may lose up to 4 lbs. as you shed water weight in addition to body fat, according to ZoneDietInfo.
Food Types
The Zone diet does not exclude any foods but does encourage you to make healthy food choices when creating menu plans, especially carbohydrates. Preferred carbohydrates include fruits and vegetables, rather than grain-based carbs such as rice and pasta. Preferred fats are the healthier, monounsaturated fats, and protein should be lean. ZoneDietInfo says this diet discourages milk, mainly because for many people, milk is difficult to digest. Instead of milk, try leafy green vegetables and take a calcium supplement and multivitamin each day.
Illustration
Within each menu plan you create, ZoneDiet.com states that for every 3 g of carbohydrates there should be 2 g of protein and 1 g of fat. Example menu for a woman: Breakfast -- Scrambled egg consisting of 4 egg whites or one-half cup of an egg substitute, cooked in 2/3 tsp. of olive and topped with 1 oz of non-fat shredded cheese. Plus a cup of grapes and one-half slice of rye bread toast topped with 1/2 tsp. of natural peanut butter. Lunch -- A cheeseburger (4 oz. of lean ground beef typed with a slice of reduced fat cheese, plus lettuce, tomato and onion) on a slice of rye bread, half of an apple and six peanuts. Supper -- 3 oz. piece of skinless, barbecued chicken breast with 1/2 tsp. of barbecue sauce. Top the chicken with a slice of lemon and onion, add 1 1/2 cups of steamed cauliflower and a spinach salad with 1 tbsp. of olive oil and vinegar dressing. Afternoon snack -- 1 oz. of low-fat cottage cheese and half an orange. Evening snack -- 1 oz. sliced turkey breast, a cup of strawberries and six peanuts.
Member Comments