Before you take any steps to jump start your weight loss, keep in mind that the average person will lose only 1 to 2 lbs. per week while on the Zone Diet, according to the Zone Diet's official website. While advertisements and books often highlight impressive weight losses, those numbers are not the norm. Weigh yourself on a digital scale if possible so you can see even the smallest fluctuations. If you're not losing anything at all, you might have hit a plateau.
Uneven Portions
The Zone Diet is not an easy diet to follow. Each meal you eat must have an accurate ratio of 40 percent carbohydrates, 30 percent fats and 30 percent proteins. According to Every Diet, diets that contain 39 percent or less of carbs are considered low-carb. Based on that, the Zone can be considered a moderate to low carb diet. Because the success of the diet is based on maintaining those percentages, if you're suddenly eating more carbohydrates, fat or protein than you should, it's possible that you've reached a plateau. Try eating Zone Diet recipes for a week or two to see if the weight loss restarts.
Eating Too Much
While the Zone advocates a specific ratio of food to eat at every meal, it also has recommendations for amounts. According to Dr. Barry Sears in his book, "The Zone Diet," women following the Zone Diet should eat between 1,100 and 1,200 calories a day, while men should consume 1,400 to 1,600 calories. If you're eating out frequently or not following Zone recipes, you might be eating more calories than that. If that's the case, cut back for a week and see if that makes a difference.
Eating the Wrong Carbs
While carbs are not prohibited in the Zone, the diet recommends sticking to fruits and vegetables as your main source of carbohydrates. Some whole grains like brown rice, potatoes and oatmeal are acceptable, but they should be consumed in limited amounts and only together with protein to provide balance. Look at your diet. If you're eating too much sugar or flour, eliminate those and instead focus on fruits and vegetables again.
Not Exercising
The Zone recommends being active as part of an effective weight-loss program. According to "The Zone Diet," muscle-building exercise is essential. Muscle revs up your metabolism so you lose weight faster and more easily. Add aerobic exercise to the mix to keep your glucose levels under control. If you've reached a plateau, increase the intensity or the length of your workout.
References
- "The Zone Diet"; Barry Sears; Thorsons; 2004
- Every Diet: Zone Diet
- Every Diet: Low-Carb Diets
Member Comments