The Zone Diet
Author: Barry Sears. PhD
Diet Foods - Low Glycemic
Index Pyramid - Do Low Carb Diets
Work - Weight Loss
Trial 1 -
Trial 2 - Trial 3 - Trial
4 - Trial 5 - How
Low Carb Diets Work - What is Ketosis -
What are Ketogenic Diets
- Ketone Testing Strips - Benefits
of Low Carb Diets - Carb Counting
Free Low Carb Diet Advice
- Low Carb Eating - Low
Carb Recipes - Nutrient
Analysis of Atkins Diet
Low Carb Diets Better
For Weight Loss - Low
Carb Weight Loss - Carbohydrate
Are Low Carb Diets Healthy
- Health Effects of Low
Barry Sears' Zone Diet is designed to maintain
your insulin levels within steady limits - "in the zone" - by
eating a careful balance of carbohydrate, protein and fat, at each meal
and snack. The Zone Diet is not a high protein diet, rather an adequate
protein diet, in which (unlike the Atkins Diet) saturated fats are kept
to a minimum.
The Zone Diet recommends moderate quantities
of low-fat protein (about 85g for women and about 115g per day for men).
It is not a ketogenic diet as it contains enough carbohydrate to avoid
the state of ketosis induced by other low-carb diets, like Dr Atkins'
New Diet Revolution. In addition, it strongly recommends fruit and vegetables,
which makes it a healthy diet to follow in the longer term.
Portion and serving sizes are restricted,
with most daily menus containing between 1200-1500 calories.
Food Blocks to Keep You "in the Zone"
The diet divides food into blocks.
For example, one block of protein contains
7g of low-fat protein, like lean meat, skinless chicken, fish, egg whites
or soy. Each protein block should be balanced with a carbohydrate block
containing 9g of complex carbohydrate with vegetables and fruits preferred
to bread and other starchy carbs because they are more nutritious and
contain more vitamins, minerals and dietary fiber. For better blood sugar
control each protein and carbohydrate block must be eaten with a 1.5g
block of fat.
All meals and snacks are based on these
exact proportions of one protein block + one carbohydrate block + one
The average woman will consume three blocks
of each of these three nutrients at meal times, while a man will have
The Zone Diet also encourages two snacks
a day to maintain stable blood sugar and avoid hunger.
Dinner Plate Guidelines
As a rule of thumb, protein should occupy
about one-third of the space on your plate, while vegetables should occupy
the rest. Fat is usually added in cooking, or as a salad dressing or as
nuts or olives sprinkled over the food.
The Zone Diet recommends regular exercise
along with several nutritional supplements, like fish oil supplements,
vitamin E, vitamin C and magnesium.
Some Zone Diet Recommended Foods
Foods that are recommended on the Zone
Diet, include: - fruits and vegetables (fresh or frozen), oatmeal (whole
grain), protein powder (eg soybean isolate), chicken, turkey, lean beef,
fish, low-fat cottage cheese, soy food, nuts (eg almonds, cashews, macademia,
pistachios), extra virgin olive oil, natural sweeteners - fructose or
Zone Diet Issues
The strict proportions of nutrients (carbs,
protein, fat) which Sears insists upon at each meal or snack, may reduce
diet-compliance. Even so, many dietitians view the Zone Diet as one of
the best and healthiest low carb eating plans.