The Zone Diet can be an effective diet plan, but you may be confused about which parts of the diet are most important for success. Fortunately, the basics of the Zone Diet can be boiled down into a few simple rules. Once you establish a habit of the basic Zone Diet rules, you can maintain a healthy fat-burning state throughout the day.
Maintain a Zone Ratio
The Zone Diet is focused around the idea that the ideal diet maintains a ratio of 40 percent carbohydrates, 30 percent fat and 30 percent protein. If you keep your meals within this ratio, your body burns fat for energy and you lose weight, according to Dr. Barry Sears, creator of the Zone Diet. When you move out of this "zone" by increasing the carbohydrate content of your diet, your body responds by storing fat, increasing appetite and causing food cravings.
Carbohydrate Choices
Your carbohydrate choices on the Zone Diet may be just as important as the proper ratio of carbohydrates to proteins and fat. Choose carbohydrates that are low on the glycemic index, which indicates that they don't have a major impact on blood glucose and the subsequent insulin response that follows a spike in blood glucose. Healthy low-glycemic index carbohydrates include nonstarchy vegetables, some fruits and whole grains. Avoid refined grains and added sugars, as they are high on the glycemic index and cause rapid blood glucose and insulin spikes.
Protein and Fat Choices
Protein choices should mainly focus on eggs, seafood, fish and lean meats, such as skinless chicken breasts or lean cuts of beef. Low-fat dairy, tofu and legumes are also good protein sources, but you might need to take into account the carbohydrates in these foods in addition to the protein when considering your meal's overall Zone ratio. Fats should primarily be in the form of monounsaturated fat, the kind found in olive oil and avocados, or polyunsaturated fat, the kind in vegetable oils, flaxseed and fish oil.
Meal Timing
The Zone Diet also includes meal timing among its rules. You should start your day by eating a Zone-friendly meal within one hour of waking. Throughout the day, you should eat every two to three hours, alternating between meals and smaller snacks, all with a favorable Zone ratio of carbohydrates, protein and fat. You should eat something, even if you aren't hungry, since going too long between meals and snacks can throw you out of the fat-burning zone. If you plan to exercise, eat a snack about 30 minutes before working out.
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