Paleo Diet Vs. Zone Diet

The Paleo diet and the Zone diet are two eating plans that recommend a lower carb approach compared to the typical American diet. The "2010 Dietary Guidelines for Americans" recommends that carbohydrates constitute 45 to 65 percent of the calories in the American diet. Carbohydrates can be found in grains, such as rice, bread, pasta, oatmeal and breakfast cereals, as well as in beans, lentils, fruits, milk, yogurt and sugar.

Paleo Diet Overview

The Paleo diet restricts all foods that were introduced to the human diet after the development of agriculture. Grains, legumes, dairy products and sugar are not allowed on the Paleo diet, which makes this way of eating quite low in carbohydrates. The carbs in the Paleo Diet only come from seasonal fruits and vegetables, which are complemented with moderate amounts of protein and fat at each meal. Advocates of the Paleo diet claim it can help with weight loss, relief of autoimmune conditions and prevention of chronic diseases, such as diabetes and cardiovascular disease.

Zone Diet Overview

The Zone diet is recognized for its 40-30-30 ratio, which corresponds to 40 percent of the calories from carbs, 30 percent from protein and the remaining 30 percent from fat. Every Zone meal and snack should have this optimal ratio. The Zone diet recommends this particular ratio to control your insulin levels and promote weight loss, in addition to helping to control type 2 diabetes. The Zone program also suggests watching your calorie intake to help you drop your excess weight.

Carb Intake

Although your carb intake will be lower compared to the standard American diet with either the Zone diet or the Paleo diet, the Paleo diet definitely provides the lower amount of carbs, while encouraging a higher fat consumption. The Zone diet recommends that 40 percent of the calories come from carbs, which corresponds to 160 to 200 g of carbs daily, based on a 1,600- to 2,000-calorie diet. A Paleo diet usually provides between less than 50 to no more than 150 g of carbs a day, which would correspond to anywhere between 5 and 25 percent of the daily calorie intake.

Typical Foods and Meals

A typical Paleo breakfast could be prepared with onions and mushrooms, two to four free-range eggs, and some bacon or sausages. A typical Paleo dinner would contain an abundance of non-starchy vegetables, with 4 to 8 oz. of protein from grass-fed meat, free-range chicken or wild-caught fish, and healthy fats from olive oil and avocado slices. On the other hand, a typical Zone breakfast could be scrambled egg whites with low-fat shredded cheese accompanied with a slice of whole grain bread with nut butter and an apple. A Zone meal could be prepared with a tuna salad prepared with low-fat mayo in half of a whole wheat pita pocket, a side salad and a serving of grapes.