The Zone Diet is a commercial diet plan created by Dr. Barry Sears. The diet is considered a low-carb diet, but it takes into account more than simply carbohydrates and addresses fat and protein intake as well. The name comes from the idea that if you consume the right ratio of carbohydrates, protein and fat, your body will shift into a fat-burning zone and cause rapid, effective weight loss.
Philosophy
The basic premise behind the Zone Diet is that excess insulin is the cause of excess weight and that by controlling insulin levels in the body, you can achieve long-term weight loss. According to Dr. Sears, the ideal ratio of food at each meal should be 40 percent carbohydrate, 30 percent fat and 30 percent protein. The Zone Diet operates under the idea that this ratio was used by prehistoric hunter-gatherer populations and that the genes of modern humans remain the same so the dietary intake should remain the same as those ancient ancestors.
Methods
The Zone Diet includes a full range of food products that dieters can purchase so that you need never cook your own meals if you choose. The official books and website also provide recipes so that you can create your own meals that follow the Zone Diet guidelines. Individuals on the Zone Diet should have three meals and two snacks spread out throughout the day. Every snack and meal should include protein, carbs and fats in the same 30:40:30 ratio.
Foods
In the Zone Diet, the ratio of foods is more important than the specific foods included in each meal. However, the diet does emphasize that the majority of your carbohydrates should come from beans, whole grains, vegetables and fruits. Carbohydrates that you should limit, but not necessarily avoid completely, include refined grains, sugar and some tropical fruits. Protein sources can come from beef, chicken, fish, pork, seafood, turkey or lamb. Healthy fats, such as olive oil, should be emphasized over unhealthy saturated fats. The diet also includes a minimum of eight glasses of water every day.
Timing
On the Zone Diet, when you eat can be as important as what you eat. Meals on this diet plan should be scheduled between four and six hours apart. You can consume a snack between any two meals. In the morning, dieters are instructed to eat a meal or snack within one hour of waking. You should eat at every scheduled mealtime while on the diet, even if you are not hungry.
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