Comparing the Zone to the Mediterranean diet is almost like comparing apples to oranges because the Zone is a diet that has specific rules, and the Mediterranean diet is a compilation of food and drink that people in the Mediterranean region consume. The Zone Diet borders on being a fad diet because of its food restrictions, particularly carbs, while the Mediterranean diet is more about changing your lifestyle regarding your food choices. Both have pros and cons. The bottom line, as with any diet, is to check with your health care provider to determine the best diet plan for you.
Zone Diet Philosophy
The Zone Diet, created by Dr. Barry Sears in 1999, is based on how foods affect hormonal response in the body. People veered from the hunter-gatherer diet when farming took hold, replacing a diet of mainly protein, fruits and vegetables with one that consists largely of grains, pasta and bread. Sears notes that human genes have not adapted to process this type of diet and that genes still work to process the foods humans ate as hunter-gatherers. The result of consuming too many carbs from processed grains is weight gain and health problems that include heart disease and diabetes.
Zone Diet Plan
The Zone plan entails ordering its patented food products to begin the two-week program. After that, you order more customized foods to better suit your liking. Then you go on a maintenance plan. MayoClinic.com classifies the Zone Diet as a glycemic index diet that aims to control blood sugar levels by reducing foods that contain carbs. Foods with a low glycemic index are supposed to help you feel full longer, and foods with a high glycemic index are supposed to trigger a hormonal response that raises blood sugar, which makes you hungry sooner. People can lose weight on the Zone Diet, but research published in "Nutrition Today" by Dr. Samuel Cheuvront showed that the Zone Diet is "based on dubious information and misinterpreted scientific facts."
Mediterranean Diet
Although MayoClinic.com recommends the Mediterranean diet principles, the American Heart Association notes that this type of diet comes close to its recommendations but contains too much fat, which can contribute to weight gain and obesity. The diet of people in the Mediterranean was first studied in the 1950s by nutritionist Ancel Keys. What is good about the Mediterranean diet is the emphasis on fruits and vegetables, whole grains, beans, nuts, seeds, legumes, and unsweetened yogurt and cheese as the main dairy intake. People who follow a Mediterranean diet don't each much red meat, eat a moderate amount of chicken and fish, and drink a low to moderate amount of red wine. People in the Mediterranean region eat few processed foods or foods high in saturated and trans fats but eat plenty of fiber.
Mediterranean Lifestyle
The Mediterranean diet is also associated with lifestyle. People tend to eat their meals together, walk or exercise daily and take a short nap midday. This type of diet replaces butter with olive oil and uses different types of herbs to season food instead of relying on salt. People often snack on nuts, which are high in fat and calories; but if eaten in moderation, like a handful a day at most, nuts can help lower cholesterol because they contain healthy fats, says cardiologist Mehmet Oz. According to MayoClinic.com, the Mediterranean diet is a "heart-healthy eating plan."
References
- Zone Diet: What Is the Zone 1-2-3 Program?
- Medical News Today; What Is the Zone Diet? What Are the Benefits of the Zone Diet?; May 2009
- Mayo Clinic; Weight Loss: Choosing a Diet That's Right for You; June 2010
- "Nutrition Today"; Going Against the Grain: Flaws in the Zone Diet; Samuel Cheuvront; March/April 2004
- American Heart Association: Mediterranean Diet
- Mayo Clinic; Mediterranean Diet: Choose This Heart-Healty Diet Option; June 2010
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