If you want to get control over your hunger and lose weight, you need to be in the "Zone", according to the popular weight loss diet of the same name. The Zone diet was created by Dr. Barry Sears in the mid 1990s, and as of 2011, still remains a popular diet choice. It is not a low-carbohydrate diet, but it is specific about the types of carbohydrates you can eat on the plan.
About the Zone
On the Zone diet, each meal contains 40 percent of its calories from carbohydrates, 30 percent from protein and 30 percent from fat. Balancing your nutrient intake in such a manner helps control blood sugar and insulin levels, according to the Zone Diet Info. Eating a diet high in carbohydrates causes your body to secrete too much insulin, which can lead to increased fat storage and weight gain.
Glycemic Index
In addition to balancing your nutrient intake, carbohydrate choices on the Zone diet should also have a low glycemic index. The glycemic index ranks foods on how it effects your blood sugar. Foods with a low glycemic index, less than or equal to 55, cause only a slight rise in blood sugar, while foods with a high glycemic index, or greater than 70, cause a rapid rise in blood sugar.
Vegetables
Vegetables make up a large portion of your intake on the Zone diet, specifically nonstarchy vegetables. These include foods such as spinach, broccoli, mushrooms, tomatoes, carrots, green beans, summer squash, onions, leafy greens, eggplant and peppers. In general, nonstarchy vegetables contain about 25 calories and 5 g of carbohydrates in a 1/2 cup cooked or 1 cup raw serving. As low carbohydrate foods that are also high in fiber, all nonstarchy vegetables have a low glycemic index.
Fruits
Fruits are another source of carbohydrates on the Zone diet. The diet recommends you eat 10 servings of fruits and vegetables a day. In general, one serving of fruit -- one small apple, 17 grapes or 1 1/4 cups of strawberries -- contains 60 calories and 15 g of carbohydrates. Low glycemic index fruit choices include apples, cherries, oranges, strawberries, grapes, grapefruits, pears and kiwifruit.
Grains and Starches
Grains and starches are another source of carbohydrates on the Zone diet, although it is recommended you limit your intake and treat them like condiments. Low glycemic index starch choices for the Zone diet include rolled oats, whole grain bread, brown rice, whole wheat pasta and wheat tortillas. One slice of bread, 1/3 cup of cooked pasta or rice and 1/2 cup of cooked oats contain 80 calories and 15 g of carbohydrates.
Dairy Foods
Dairy foods are also allowed on the Zone diet and provide a source of carbohydrates. One cup of milk or nonfat yogurt contains about 12 g of carbohydrates. Milk and yogurt are also low glycemic index food choices.
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