1. Choose a Low-Fat Protein Source for Every Meal and Snack
Protein provides fuel for your muscles and immune system, and it prompts the release of glucagons--hormones that help maintain blood glucose levels. Begin planning your Zone meal or snack by selecting a low-fat vegetarian or animal-based protein source, like lean cuts of meat, skinless chicken breasts, fish, egg whites, legumes, soy meat substitutes or tofu. These options supply significant amounts of protein without increasing your intake of harmful saturated fats. Your protein serving should be no larger or thicker than the palm of your hand for meals, and about one-third that size for snacks.
2. Balance Your Protein With a Low-Glycemic Carbohydrate Serving
Since the guiding principle of the Zone diet is to limit foods that increase insulin, it is important to select carbs that have less chance of stimulating insulin production. Opt for vegetables and fruits other than carrots, corn and bananas. Most produce provides your body with energy without increasing insulin. A small serving of fibrous barley or oats will round out your carbohydrate intake. "Traditional" carbohydrates, like pasta, bagels, bread, cereal and potatoes, should be bypassed or eaten in condiment-sized (1 or 2 tbs.) servings. These carbs have high glycemic loads that increase insulin, causing lower blood sugar and frequent hunger.
3. Add a Small Serving of Healthy Fat to Complete Your Meal
One Zone diet principle is that it takes dietary fat to burn body fat. Therefore, to round out your Zone meal, select a serving of monounsaturated or long-chain omega-3 fat. The most healthful options are avocados, olive oil, almonds and cold-water fish such as salmon and trout. Avoid the trans fats and saturated fats present in high-fat dairy, red meats, egg yolks and processed foods. These types of fats have been linked to obesity, heart disease and diabetes.
4. Be Consistent With Food Choices
While other diet plans may tell you that it is acceptable to eat protein for one meal and carbohydrates for the next, the Zone diet relies on a balance of proteins, carbohydrates and healthy fats within each snack and meal. According to founder Barry Sears, Ph.D, it is the presence of these three elements that provides adequate energy, helps your body maintain blood glucose levels for several hours and decreases insulin production, which leads to less weight gain.
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