Dr. Barry Sears, a biochemist, created The Zone Diet as a means to help people lose weight. The chief principle of the diet plan is that excess carbohydrate and sugar intake leads to insulin resistance, which contributes to obesity. He proposes using a 40-30-30 plan where your meals have 40 percent of calories from carbohydrate, 30 percent of calories from protein and 30 percent of calories from fat. By following this balance with your daily dietary menus, you can eat in the "zone" and lose weight.
Breakfast
Zone Diet principles involve eating smaller meals that have plenty of protein to help keep you full and your blood sugar levels stable. The keys to a Zone-friendly breakfast are having a protein source and incorporating vegetables or fruit whenever, possible, such as apples, cranberries, spinach, asparagus or sweet potatoes. Examples of Zone-friendly breakfast menus include eggs Benedict served with turkey bacon, sweet potato pancakes served with turkey bacon and egg substitutes or a tomato-basil omelet served with sliced potatoes.
Lunch
For lunch and dinner meals, The Zone Diet advises mentally dividing your plate into thirds. The first third should be a lean protein source, such as grilled chicken, turkey or fish. This serving size should be about the palm of your hand. The remaining two-thirds should be filled with colorful, nonstarchy vegetables. You can add healthy sources of fats like cooking the vegetables with olive oil or adding nuts or ground flaxseeds on top of a salad. At lunch, Zone Diet menus could include eating a Caesar salad, chef or cobb salad with grilled chicken breast. These salad and protein options can be pre-packaged for portability. If you do not enjoy salads, other lunch ideas include baked cod and lentils or a grilled portabella mushroom with cooked tomatoes and squash.
Dinner
Your Zone Diet dinner menus should incorporate the same principle of thirds into your eating, but also may include a whole-grain source like barley pilaf or brown rice. Examples of dinner entrees are almond-crusted white fish served with green beans, chicken cacciatore with red pepper polenta or bell peppers stuffed with chickpeas. Incorporate servings of fresh fish or turkey breast paired with seasonal vegetables prepared in healthy cooking oils. Other, heartier options include chili and stews made with cubed beef and tomato sauce.
Snacks
Snack-friendly foods you can incorporate in your Zone menus include low-carbohydrate pretzels, a pear and string cheese or low-fat yogurt sprinkled with honey and granola. Snacks are a good time to incorporate fruit servings like apples, apricots, blackberries and blueberries. These fruits are all low on the glycemic index, meaning they are less likely to impact your blood sugar levels.
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