The Zone diet, described in the book "Enter the Zone" by Barry Sears, PhD, consists of a meal plan that is 30 percent protein, 30 percent fat, and 40 percent carbohydrates. This diet plan is purported to prevent chronic conditions, such as heart disease, high blood pressure and diabetes. With this 40-30-30 ratio, Sears claims that the body will work at peak metabolic efficiency.
Fat
The Zone diet is higher in fat than most other diet plans. Some fat is included in each of the day's meals, with minimal saturated fat but a considerable amount of unsaturated fat, such as that found in olive and canola oil, macadamia nuts and avocados. Given that unsaturated fats have a favorable effect on blood cholesterol and heart health, unlike saturated fat, which adversely affects cholesterol, emphasis on this type of fat may confer important health benefits.
Protein
The Zone diet is high in protein given the recommendations of many diet plans. The Mayo Clinic, for example, recommends that 10 to 35 percent of total daily calories come from protein. With 30 percent of calories from protein, the Zone diet falls at the high end of this spectrum. The plan includes a small amount of protein at every meal, as well as at every snack. Protein delays gastric emptying, so this may help to keep the dieter satisfied, preventing overeating.
Carbohydrate
With 40 percent of calories from carbohydrates, the Zone diet is considerably lower in this macronutrient than many other plans. The diet emphasizes "favorable" complex carbohydrates that are high in fiber, such as vegetables and fruits, beans, lentils, and whole grains. These should be eaten in twice the size of the protein portion at a meal, and less should be eaten if the carbohydrates selected are "unfavorable." The fiber found in the "favorable" choices helps to keep the dieter satisfied, keeping caloric intake under control.
Effects of the Diet
Taken together, the unsaturated fat, protein, and complex carbohydrates consumed in this diet are designed to affect hormonal communication. Carbohydrate intake is reduced keep the hormone insulin in a zone that is not too high or too low, hence the name the "Zone" diet. The high protein content of the diet induces satiety, and omega-3 fats are emphasized to keep levels of omega-6 fats lower in the diet, preventing inflammation.
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