How Do You Do Zone Diet?

The Zone diet was developed by scientist Barry Sears, who says the widely endorsed low-protein, high-carbohydrate diet actually contributes to inflammation, chronic disease and obesity. In contrast, Sears says a diet ratio of 30 percent protein, 30 percent healthy fats and 40 percent carbs balances the body's hormones and keeps the metabolism functioning at optimum levels. Detractors say the Zone diet is complicated and difficult to follow. Nutritionists warn that a high-protein, low-carb diet can be deficient in vitamin C and folic acid, and that excess animal fat might increase the risk of a heart attack. As with all lifestyle changes, talk with your primary health care provider before starting the Zone diet.

Step 1

Eat three meals and two snacks each day. Limit calories to no more than 500 calories for each meal and 100 calories per snack. Maintain a ratio of 40 percent complex carbohydrates, 30 percent protein and 30 percent healthy fats with each meal and snack.

Step 2

Eliminate all high-glycemic foods, such as sweets and other empty calories, from your diet. Although most fruits and vegetables are permitted, corn, carrots, peas, dates and bananas are not allowed because of their high sugar content. Limit your portions of pasta and grains and add seeds and nuts to your daily diet.

Step 3

Eat plenty of healthy fats. Monounsaturated fats come from healthy plant oils such as olive and canola and help your body burn fat. Include avocado and olives in your snacks for a natural omega-3 fatty acid boost. Supplement your diet with a pharmaceutical-grade Omega-3 fish oil if you do not eat seafood or other food sources.

Step 4

Limit your intake of coffee to one cup of water-processed, decaffeinated coffee each day. Caffeine increases insulin secretions, which affect insulin resistance. Eliminate sodas, fruit juices and other sugary drinks from your diet, as well as artificial sweeteners, which can cause sugar cravings.

Step 5

Eat a snack 30 minutes before exercising to help stimulate your metabolism to begin burning fat. Follow up with another snack after the workout and eat a full Zone meal within the next two hours.

Tips and Warnings

Eat your first meal of the day within one hour of rising to get your metabolism moving early in the day. If you prefer not to prepare your own Zone meals, various meal plans can be purchased and delivered to your home on a weekly basis.
If you follow the Zone diet program exclusively, you should talk to you nutritionist or doctor to ensure you are getting an adequate amount of vitamins and minerals in your diet.