Hypoglycemia, or low blood sugar, can be the result of eating too many simple carbohydrates -- glucose levels quickly rise, then drop as too much insulin floods your bloodstream to move glucose into your cells. By choosing complex carbohydrates and practicing portion control, you can stop the negative cycle of high and low blood sugar. The Zone diet does both and emphasizes foods that slow digestion and stabilize glucose and insulin levels.
Enter the Zone
Dr. Barry Sears says that eating a specific ratio of carbs, protein and fat will help fight inflammation, balance hormones and prevent diseases such as obesity and diabetes. Your diet should be 40 percent carbs, 30 percent protein and 30 percent fat. Carbs should be high-fiber complex carbohydrates such as vegetables, fruits, whole grains and legumes. Eat lean protein such as fish and chicken, which are low in saturated fat. Choose unsaturated fats such as olive oil, nuts and avocados. Portion control is also important -- the Zone is a low-calorie diet.
The Zone, Insulin and Weight Loss
The Zone diet helps to balance hormones -- and insulin is a hormone; produced by your pancreas, insulin transports glucose, triglycerides and other substances from your bloodstream into different cells. Limiting carbohydrates helps keep glucose levels stable and regulate insulin. With lower levels of glucose and insulin, your body will be able to break down stored fat to use as energy, resulting in weight loss. Losing weight helps your body use insulin more efficiently, which will continue to help you lose weight -- a very positive cycle.
Slowing Digestion to Prevent Hypoglycemia
Following the Zone diet will help prevent low blood sugar. Fat and protein slow digestion, which can lead to a slow, steady stream of glucose absorption, rather than a quick rush -- and 60 percent of your calories come from fat and protein in the Zone. Avoiding high blood sugar prevents the inevitable crash that follows. Added sugars and starchy vegetables are limited; most allowed carbs are high in fiber, which also helps slow digestion.
Typical Zone Meal Plan
The Zone diet requires you to follow the macronutrient 40:30:30 proportion exactly -- so eating in the Zone can be challenging. Breakfast may be four egg whites with cottage cheese, vegetables and black beans cooked with butter. A typical lunch is 3 oz. of chicken or lean protein, 1.5 cups of vegetables prepared with olive oil and a piece of fruit. Dinner might be 4.5 oz. of fish, and a large salad with a variety of vegetables, dressed with olive oil and vinegar. You may even have a glass of wine with dinner. You're also encouraged to eat two snacks daily. Eating every 4 hours will help keep blood sugar levels stable, avoiding hypoglycemia.
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