Dr. Barry Sears has devoted his life to research about inflammation and the harmful effects it causes in the body. After researching inflammation's link with cardiovascular disease, cancer and autoimmune diseases, he pooled his knowledge of how a person's diet affects his body and published a book called "The Zone." Since its first printing in 1995, the Zone diet books have sold millions of copies around the world. Sears' Zone diet is not necessarily about losing weight but is instead about making healthy choices that lead to a lifetime of health.
Inflammation and Your Diet
Sears contends that inflammation can cause physical pain as well as inner problems in the body that you may not recognize until it is too late. Inflammation related to being overweight and making poor food choices is linked with diseases ranging from heart disease to diabetes. Elements in your diet connected with inflammation include sugar, trans fats added to packaged foods, refined grains and red meat. Sears' diet follows the idea that if you eliminate these harmful foods from your daily routine, you will feel better and maintain a healthy weight.
Basic Principles
To follow his diet, Sears recommends dividing your plate into thirds. Fill the first third with a lean protein source, like grilled chicken, salmon, tuna or tofu. Aim for this protein serving to be about the size and thickness of the palm of your hand. The next two-thirds should be filled with colorful fruits and vegetables, which contain nutrients and carbohydrate servings. Dr. Sears-approved foods include apples, spinach, bell peppers, kidney beans, tomatoes, onions, pears, grapes and oranges. Foods such as whole grains can be incorporated, but on a limited basis because these foods are high on the glycemic index, meaning they can spike your blood sugar and cause inflammation. The ratio of foods you eat should be 40-30-30: 40 percent carbohydrates, 30 percent proteins and 30 percent fat.
Meal Timing
How often you eat is an important part of Dr. Sears' diet. He maintains that you should eat at least every five hours, which keeps you in the "Zone" -- the place where your body maintains healthy blood sugar levels. Snacks also are incorporated into your daily meal plan. However, you should avoid prepackaged foods in favor of fresh items like an apple and peanut butter or a pear with low-fat string cheese.
Warning
While the Zone diet offers a low-calorie solution that incorporates high-nutrient fruits and vegetables, the Northwestern University Feinberg School of Nutrition cautions against restricting your carbohydrate intake too severely. Carbohydrates are a major source of energy for your body. If you follow Dr. Sears' diet and feel easily fatigued or lethargic, consider introducing some additional whole-grain servings into your daily diet.
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