Dr. Barry Sears pioneered the Zone Diet, which emphasizes a 40/30/30 eating plan: 40 percent healthy carbohydrates, 30 percent protein and 30 percent fats. By following this ratio, Dr. Sears claims you can achieve optimal fat-burning levels in your body and lose weight. When you eat in the Zone Diet, you are not limited to preparing meals solely at home. Dr. Sears offers his tips on healthy eating in a variety of restaurant settings, including fast-food options.
Plate Division
When eating fast-food meals, Dr. Sears advises you to visualize your plate in thirds. The first third should be a low-fat protein source. This could be the chicken breast from a fast-food chicken sandwich or a fish filet. Portion size is important -- your fast-food protein choice should be the size of the palm of your hand. Next, put vegetables -- non-starchy, if possible -- in the remaining two-thirds of your plate. A fast-food example could be a side salad. Next, incorporate a heart-healthy monounsaturated fat source, such as slivered almonds, walnuts or guacamole, which can frequently accompany a side-salad option.
Fast-Food Styles
When making fast-food choices, Dr. Sears recommends the following substitutions based on what type of food you are ordering. When eating Mexican fast-food choices, order fajitas, but with corn tortillas instead of flour. When eating Chinese food, try steamed vegetables instead of rice. The same goes for when you are eating Italian, American or French food. Whenever possible, ask for a side of vegetables or a side salad instead of fries, potatoes or bread. Soup-and-salad combinations also can be a good option.
Foods to Avoid
The Zone Diet recommends you treat bread as a condiment -- meaning eat it in small doses. If you are at a fast-food restaurant that offers sandwiches, take off the sandwich bread and eat only a fourth of the serving instead. Avoid pastas and anything fried as well. While vegetable soups can be healthy for you, avoid cream-based soups, which tend to be higher in fat and calories. Instead of high-calorie desserts, you can have mixed berries or apple slices, which are often available as kids' menu options.
Tips
If you have a tendency to overeat at fast-food restaurants, Dr. Sears recommends a trick called preloading. This involves eating something healthy and filling, such as salad or carrots and broccoli, or drinking a glass of water before heading to your fast-food meal.
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