If you have searched for weight-loss diets, chances are, you have come across the Zone Diet. Like many other diets, the Zone Diet promises substantial and lasting weight loss, without the fatigue and unbearable foods cravings that accompany fad diets. If you are curious about the Zone Diet and losing weight, speak with your doctor or a registered dietitian about your fitness and health goals.
What Is the Main Principle Behind the Zone Diet?
The Zone Diet relies on keeping your blood sugar low. Zone Diet author Barry Sears claims that elevated insulin levels are the cause for excess weight gain. By stabilizing insulin levels, your body will not have the tendency to store fat. The Zone Diet meals plans fall within a "zone" or ratio of carbohydrates to protein to fat. This "zone" of 40 percent carbohydrates to 30 percent protein to 30 percent fat should theoretically keep your blood sugar and insulin levels low. Unlike many other diets, the Zone Diet is not a low-carb diet. Dr. Sears claims the Zone Diet can help you lose 1/2 to 1 lb. per week.
What Types of Food Are Allowed on the Zone Diet?
The Zone Diet, which allows for a fairly even balance of carbohydrates, protein and fat, appears to be less restrictive than most weight loss diets. The Zone Diet's ratio of 40:30:30 is maintained in each meal. In short, the diet focus on consuming low-glycemic carbohydrates that will not raise your blood sugar, healthful unsaturated fats as opposed to saturated fats and lean proteins. Protein sources include fish, chicken, egg whites, low-fat dairy and tofu. Carbohydrate sources include non-starchy vegetables such as spinach and broccoli, oatmeal and low GI fruits such as cherries and grapefruit. Fat sources come mainly from healthful cooking oils, such as olive oil and canola oil. Meal plans and recipes are available in Dr. Sears' book and on the Zone Diet website. Many grocery stores sell Zone-appropriate commercial meals made by Zone Laboratories.
What Foods Are Banned on the Zone Diet?
Because the Zone Diet does not involve a strict, repetitive meal plan and concentrates more so on the 40:30:30 ratio than individual foods, no foods are necessarily banned on the diet. Foods that are high in saturated fat, sugar or high GI carbohydrates, however, are discouraged you should not eat them regularly. Foods that are high in saturated fat include red meat, fast food and most desserts. Foods high in sugar and high GI carbohydrates include candy, fruit juice, soda, white bread and pasta. Ideally, whether following the Zone Diet or your own weight loss plan, you should avoid foods that are high in saturated fat and sugar to lose weight.
Is There Scientific Support for the Zone Diet?
A 2003 study in the "American Journal of College Nutrition" concluded that there was little evidence to support the Zone Diet's claims of improved cardiovascular health, enhanced immunity, optimal physical and cognitive performance, increased longevity and sustainable weight loss. In a 2002 study at the Department of Life Sciences in Kingston, England published in the "Journal of Strength and Conditioning Research," less weight loss occurred among dieters who followed Zone Diet than another popular low-carbohydrate diet. Although there is a lack of scientific support for the claims made by the Zone Diet, the diet still might help you lose weight. By reducing your consumption of saturated fat, sugar and your overall caloric intake, you can lose weight. In general, weight loss is simply a product of consuming fewer calories than you burn.
References
- Vanderbilt University; Entering The Zone Diet; Heather Dewar
- Northwestern University: Nutrition Fact Sheet: The Zone Diet
- "Journal of the American College of Nutrition"; The Zone Diet Phenomenon: A Closer Look at the Science Behind the Claims; S.N. Cheuvront; Feb. 22, 2003
- National Center for Complementary and Alternative Medicine: Study Compares Year-Long Effectiveness of Four Weight-Loss Plans
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