The Zone Diet is a creation of Dr. Barry Sears, an author and research scientist who specializes in lipids. The diet concentrates on reducing carbohydrates and raising protein and fat levels to control weight. Sears recommends tackling the diet process in three stages: adjustment, learning proper ratios of carbs, proteins and fats, and controlling hormone levels. Talk to your doctor before beginning the Zone Diet to ensure that it is right for you.
Stage One
Step 1
Begin drinking more water. The Zone Diet requires you to drink 64 oz. of water each day. Get in the habit of drinking water before meals and while you watch television or work.
Step 2
Break up your food into at least five meals a day. This should include small meals with fruits and vegetables. Include protein that contains less fat, such as legumes. Add two snacks, one in the morning and one in the afternoon.
Step 3
Create meal plans that contain fewer carbohydrates, such as pastas, grains and breads. The goal for stage one is to reduce carbs.
Stage Two
Step 1
Start recording your food intake and specifically how many calories you eat of carbs, proteins and fats. Increase the amount of protein you eat each day to at least 30 percent. If you maintain 1,500 daily calories, you should eat 450 calories of protein.
Step 2
Write out meal plans that offer 40 percent carbohydrates, 30 percent protein and 30 percent healthy fats. Each meal should contain a small amount of monounsaturated fat, such as peanut or canola oil.
Step 3
Practice making up your plates with the proper ratio to learn how to spot the correct combinations without counting.
Step 4
Drink one 8 oz. glass of water 30 minutes before every meal. Continue drinking water throughout the day. Drink at least 64 oz. each day.
Stage Three
Step 1
Eat breakfast at least one hour after you wake every day. Stick to the proper carb/protein/fat ratio for breakfast.
Step 2
Eat at least every five hours. You don't have to wait five hours to eat, just do not go longer before eating a meal. Eat one snack before going to bed.
Step 3
Eat a low-fat protein snack 30 minutes before exercising.
Tips and Warnings
- The Zone Diet offers prepackaged food. You can buy the food or make your own as long as you stick to the proper ratios.
- There are some nutritional deficits with this diet. Talk to your doctor about taking vitamin supplements while on the Zone Diet. Do not let your daily calories go below 1,500 for men and 1,200 for women. The Zone Diet may increase risk of osteoporosis and make you constipated. Review the meal plans with your doctor if you are being treated for any medical condition.
References
- Zone Diet Plan.com: The Zone Diet: Master It to Lose Weight; Barry Sears, PhD
- Mayo Clinic: Weight Loss: Low-carb Diet; 2010
- PBS: The Zone
- Northwestern University: Nutrition Fact Sheet: The Zone Diet
- Harvard School of Public Health: The Nutrition Source The Best Diet is the One You'll Follow
- Dr.Sears.com: About Dr. Sears; 2007
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