The Zone Diet is a well-known weight-loss method developed by Dr. Barry Sears and then publicized in his 1995 book "The Zone." Since then, it has been a commonly followed weight loss method endorsed by such celebrities as Jennifer Aniston and Sarah Jessica Parker. Although often perceived as a low-carb diet, Dr. Sears claims that it is actually a moderate-carb diet that focuses on correcting the proportions of macronutrients eaten to achieve improved hormonal balance, leading to weight loss. The Zone Diet balances nutrients: the ideal calorie content of every meal should be 40 percent carbs, 30 percent protein and 30 percent fat. With medical supervision, this diet may be an effective weight loss method if followed correctly as part of a healthy lifestyle.
Block Meals
Dr. Sears' recommends a "block meals" method in the Zone Diet to help you manage calories. The plan includes three meals a day with two snacks, for a total intake of approximately 1700 calories. Meals should not exceed 500 calories and snacks no more than 100 calories. This is in the range with most diet plans, which vary in caloric levels between 1500 to 1800 calories. However, the number of calories needed to remain well-nourished while losing weight is highly individual and depends on weight, height, gender and activity level among other things. For this reason, health professionals advise that you speak with a physician or dietitian to personalize your plan. Once you've determined the daily caloric intake appropriate for you and your weight loss goals, multiply it by 40, 30 and 30 percent to determine how many calories should come from carbs, protein and fat respectively.
Complex Carbohydrates
The Zone Diet discourages the consumption of processed and refined carbohydrates. Simple carbs rate high on the glycemic index, meaning they are quickly absorbed into the bloodstream, raising blood sugar and consequently insulin levels. This often results in increased hunger cravings soon after eating, which leads to higher caloric intake and the risk of weight gain. Foods high on the glycemic index include white bread, white rice, refined pastas, candy bars, chocolate and cookies.
Replace refined carbs with lower glycemic complex carbs. These foods help keep blood sugar levels steady, avoiding fluctuating hunger and energy levels. The foundation of your carb intake should be from fruits and vegetables, with whole grains, including oatmeal and whole-grain bread, making up the remainder.
Protein
Determine the number of calories from your total daily caloric intake to be delegated to protein; this should equal 30 percent. Protein is essential for the growth, maintenance and repair of muscle and body tissues. It also helps keep your appetite under control by increasing satiety levels and preventing fluctuating blood sugar levels. Meet your protein needs with healthy, lean sources such as lean meats, fish and eggs, and avoid unhealthy, high-fat bacon, red meat or battered fried fish.
Fats
Thirty percent of your daily calories should come from fat. This may be higher than other diets that generally recommend 10 to 20 percent. However, the Zone Diet's claim is that healthy fats are needed for normal functions and hormonal balance. Dr. Sears recommends that fat intake be mostly from monounsaturated fats, which are good for the heart and may even help prevent disease. Include healthy fats such as olive or canola oil and fatty fish such as salmon or herring in your diet. Avoid saturated and trans fats found in fried foods, baked goods and fatty cuts of meat.
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