The Zone Diet, developed in 1995 by Dr. Barry Sears, Ph.D., promotes weight loss by reaching a hormonal balance. This balance is achieved by maintaining a dietary ratio of 40 percent carbohydrates, 30 percent protein and 30 percent fat. In order to simplify meal planning, Sears developed zone diet blocks. Each zone food block represents one serving of carbohydrates, one serving of protein and one serving of fat.
Zone Diet Food Blocks
Each zone food block consists of three "mini-blocks." These "mini-blocks" represent one portion of protein, one portion of carbohydrates and one portion of fat. Individuals following the zone diet eat three meals and two snacks a day, all of which are assigned a set number of blocks. Typically, women consume three blocks per meal and one block per snack for a total of 11 blocks a day. Men are allotted four blocks per meal and one block per snack giving them a total of 14 blocks a day.
Protein in the Zone
The Zone Diet recommends eating a small portion of low-fat protein at every meal and snack. Each protein mini-block contains 7 g protein and can include 1 oz. lean beef, chicken, turkey, pork or fish. Other protein sources include 1 oz. servings of low-fat dairy products such as cottage and ricotta cheeses, 2 oz. tofu, 1/4 cup egg substitute or a single egg.
Carbohydrates in the Zone
The Zone Diet encourages you to consume a variety of fiber-rich carbohydrates. This includes most fruits, vegetables and whole grains. While there are no restrictions, some carbohydrates are more desirable and satisfying than others. For instance 20 cups of raw spinach and 1/4 of a small bagel are both equal to one 9 g carbohydrate mini-block on the Zone Diet.
Fat in the Zone
Each Zone Diet block includes 1.5 g of fat. Healthy fat choices include monounsaturated oils such as olive, peanut or sesame. Other good sources of fat include 2 tsp. light cream cheese, 1 tbsp. avocado and 1/2 tsp. walnuts. Less desirable choices are butter, full-fat sour cream and vegetable shortening.
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