1. Include Carbohydrates
While the zone diet fits into the category of low-carb diets, it still derives 40 percent of daily calories from carbs. Carbohydrate foods allowed in the Zone Diet include lentils, whole wheat, legumes, beans, whole grains, and most fruits and vegetables. Dieters are discouraged from eating more than a small amount of pasta, carrots, dried fruit, baked goods with white flour or sugar, and other high-density carbohydrate foods.
2. Eat Protein-Rich Foods
Red meat, poultry and fish are all acceptable foods in the Zone Diet and work toward the daily protein requirements. Hard cheeses, eggs and pork are also protein foods on the diet. Yogurt, if it is plain without added sweeteners, and milk are also fine.
3. Don't Shy Away From Fat
Good fats, such as olive oil, coconut oil, tree nuts, tahini and peanuts are all considered good by the diet. The diet correctly realizes that fat is a necessary nutritional component and that low-fat is not the best approach to dieting. However, the Zone Diet makers are not in favor of butter and sour cream.
4. Understand the Zone Diet Ratio
The Zone diet advocates a daily ratio of food intake in the following percentages: 40 percent carbohydrates, 30 percent protein and 30 percent fat. While this represents a higher recommendation of protein and fat than the U.S. dietary pyramid, it is far less than many traditional, healthy cultures eating native diets. Knowing the Zone Diet ratio helps with choosing foods for consumption.
5. Don't Ban Any Foods
The Zone diet considers some food poorer choices than others, but stops short of banning them, simply suggesting that they be eaten in moderation. For some people, even a little bit of sugar or white flour can trigger symptoms of chronic conditions or worsen side effects, and these dieters choose to remove all "poor choice" category foods from their diets.
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