Food Block List For The Zone Diet

The Zone Diet is a relatively low-carbohydrate diet developed by Dr. Barry Sears. Zone dieters consume an ideal ratio of macronutrients at each meal -- 40 percent carbohydrates, 30 percent protein and 30 percent fat -- to stay "in the zone," a favorable metabolic state claimed to control insulin and weight. Measuring food in "blocks" helps Zone dieters get the right amount of each nutrient. Each dieter calculates how many blocks he needs by using a formula that takes weight, height and body measurements into consideration. One Zone block includes 9 g of carbohydrate, 7 g of protein and 1.5 g fat, and is made of of "mini-blocks" of each nutrient.

Carbohydrates

Zone dieters get 40 percent of their calories at each meal from low-glycemic-index carbohydrates that don't cause spikes in blood sugar and insulin. The most favorable carbohydrate foods include most fruits and vegetables, lentils, beans and barley. Each "mini-block" contains 9 g of carbohydrates. Examples of 9-g blocks of carbohydrates include half an apple, 4 cups of broccoli, 1/4 cup of garbanzo beans, barley or lentils, 10 cups of Romaine lettuce and 1 cup of strawberries. The average woman will be allowed two carbohydrate blocks per meal, and the average man, three blocks. Avoid "unfavorable" refined carbohydrates, and fruits and vegetables with a negative impact on blood sugar, including bread, bagels, cereal, bananas, pancakes, sweetened drinks, carrots, potatoes, corn, fruit juice, honey and ketchup.

Protein

A "mini-block" of protein contains 7 g. The most favorable Zone Diet proteins come from sources low in saturated fats. Examples of protein "mini-blocks" include 1.5 oz. of salmon, shrimp or scallops, 1 oz. of chicken breast, sardines or protein powder, 2 oz. of firm tofu, 3 oz. of soft tofu, 1/4 c of cottage cheese or egg substitute, two large egg whites and 1 oz. of ground turkey. Avoid protein sources high in saturated fats, such as bacon, hard cheese, fatty cuts of beef, hot dogs, liver and pepperoni.

Fat

One "mini-block" of fat is equivalent to 1.5 g -- such as 5 olives, 1/3 tsp. of olive or canola oil, 3 almonds, 1/2 tbsp. of guacamole, 1 tbsp. of light cream, 1 tbsp. of avocado and 1 tsp. of light sour cream. Dr. Sears advocates healthy, unsaturated fats that lower cholesterol. Steer clear of unfavorable fats, including butter, bacon bits, cream, lard and sour cream. Zone Dieters also take an omega-3 essential fatty acid fish oil supplement daily to prevent the inflammation that causes heart disease, according to Dr. Sears.