The Zone Diet

The Zone Diet The Zone Diet is a low-carb diet plan that was developed by Dr. Barry Sears, a researcher at Boston University School of Medicine and the Massachusetts Institute of Technology. During his time there he studied lipids and their relationship with chronic diseases. Dr. Sears often uses the phrase “enter the zone”, by this he means that if this diet is followed correctly, one can achieve an ideal state of mind and body. Dr. Sears believes that this diet can help one reach their optimal levels of physical and mental health because the body achieves a state of hormonal balance. The term, Zone, is taken from the language of athletes who wish to enter their top performance zone. Dr. Sears says that his diet can help people stay in this zone for longer periods of time, even throughout their whole lives. However, there has not been a lot of evidence to support this theory; in fact, that lack of scientific evidence is the highest point of criticism for the Zone diet. In order to achieve this state of hormonal balance, Dr. Sears has developed a formula for eating. He believes that a balanced meal should be made up of 40% carbohydrates, 30% fat, and 30% protein. No meal or snack is excluded in the Zone Diet because you are allowed to eat foods that will control your body’s insulin production. Dr. Sears says that taking in too many carbs creates an over production of insulin, which tells the body to convert those carbs into fat. Protein, however, has the opposite effect on the body. Protein stimulates the hormone glucagon, which sends a signal to the body telling it to release the carbohydrates that are stored in the liver. Once that occurs, the brain sends a message to the body to stop eating because its energy stores are full. So, replacing some carbs with protein will keep the insulin-glucagon ratio balanced, and decrease hunger, even though less calories are being consumed. All meals and snacks are calculated using the 40-30-30 ratio. The majority of the Zone Diet meal plans are tailored to each dieter to account for sex, amount of physical activity, and amount of body fat. The Zone Diet promotes eating fresh vegetables, fruits and nuts, adequate portions of protein , and 8 glasses of water daily. Dieters are encouraged to choose mono-unsaturated fats instead of saturated fats. Also, processed foods and foods with too much salt are strictly forbidden. Women who follow the Zone Diet should take in no more than 1100-1200 calories each day. Men should take in no more than 1400-1600 calories each day. The average dieter may lose about 8 to 10 pounds per month. Dr. Sears says that weight loss is not the only reason that one should follow the Zone Diet, but for those who want to lose weight, it is necessary to eat only foods that go along with the Zone’s suggested recipes. Dr. Sears states that the other reasons for following the Zone are: enhanced health, improved energy, improved mental clarity. Also, the high protein, low-carb diet plan implemented in the Zone are optimal for people with Type II diabetes because it was designed to reduce hunger and thus decrease over eating and snacking too often. The Zone Diet has a meal delivery system. Dieters can have meals that are prepared accoRDIng to the Zone program delivered to their homes once a week. Each package will contain 21 meals and 14 snacks to help dieters maintain their regimen of 3 meals and 2 snacks each day. Meals are prepared and placed in microwave-able containers, and can be heated in 1-3 minutes depending on the microwave. FedEx delivers Zone foods between 9-5 once each week. The cost averages between $20 and $35 per day. The Zone Diet Essentials Eat all meals and snacks using the 40% carbohydrate, 30% protein and 30% fat ratio. Eat five times a day, three Zone meals and two Zone snacks, regardless of whether you feel hungry or not. Don't go longer than 5 hours without food. It is best to eat when you are not extremely hungry because hunger causes your brain activity to function below normal. Keep hydrated. Drink eight glasses (64 ounces) of water daily. Only eat low-fat proteins. Choose fruits and vegetables as your main source of carbohydrates, and add a splash of mono saturated fat, such as olive oil, to every meal; A Zone Diet meal should be no more than 500 calories, and a Zone Diet snack should be no more than 100 calories. Eat pasta, bread and other grain-foods sparingly. Do some moderate exercise to stay fit. Don't get discouraged if you fall off the wagon, Dr. Sears says that you can get back in the Zone with the next 40-30-30 meal. Avoid alcohol, coffee, and soda. Do's and Don’ts while Zone Dieting PROTEIN Tip: To determine the amount of protein in your meal, look at your hand. The amount of protein you should consume at each meal should be equal to the size and thickness of your palm. This category includes chicken, fish, beef, turkey, egg whites, low-fat cheeses, tofu, veal or low-fat pork. CARBOHYDRATES Tip: When choosing more favorable carbohydrates, such as fruits or vegetables, your portion size can be determined by curling your hands into 2 loose fists. When choosing less favorable carbohydrates, such as those with higher levels of sugar or starch, allow yourself only one fistful. FATS Tip: Give fats a “thumbs up!" Additional fat added to your meal equals the size of the tip of your thumb. This category includes butter and olive oil. FOODS THAT GET THE THUMBS DOWN Tip: Sugar in all forms, Breads, Pastas, Potatoes, Rice, Bagels, Cereals, Juices, Sodas, Alcohol and Foods or Beverages containing caffeine. Although these foods get the thumbs down Remember you can have them in moderation from time to time. FRUITS THAT GET THE THUMBS DOWN Tip: Although no foods are forbidden in the Zone, some fruits that are high in sugar and should be consumed only in limited quantity are: Bananas, Figs, Prunes, Raisins and Grapes. VEGETABLES THAT GET THE THUMBS DOWN Tip: Some vegetables should be eaten in moderation for they contain higher sugar content than most other veggies. These vegetables are: Potatoes, Peas, Carrots and Corn. TYPICAL LUNCH TIPS Turkey, Fish, Beef, Chicken or Tofu over a bed of lettuce with mixed vegetables and salad dressing (oil & vinegar). Side of fresh fruit. Use the eyeball method. GOING OUT TO DINNER Tip: Eat as much salad as you would like with a moderate amount of dressing. Next, always choose your protein (chicken, fish, beef, veal, Iamb or low fat tofu). If you are offered a breadbasket, you can always politely decline. Steamed vegetables are best. Order fresh fruit for dessert. ALCOHOL Tip: If you choose to drink alcohol, it is best to have some food in your stomach before you drink because the food will slow down the absorption rate of the sugar into your bloodstream and will help to keep your insulin levels in check. Remember that you will need to eat fewer carbohydrates at that meal if you choose to drink alcohol. Sample Zone Diet Menus Breakfast Menu Buckwheat Blini With Ricotta And Apples Cranberry Orange Muffin - 4 Oz Cream Cheese And Jelly French Toast With Eggs Eggs Benedict With Canadian Style Bacon Farina With Maple Syrup & Sausage Florentine Omelet With Potatoes Maple Nut Steel Oatmeal With Scrambled Egg Pesto Egg Pie With Prosciutto Ham Potato Cheddar Frittata Shirred Egg With Cheese Sauce And Asparagus Sweet Potato Pancakes With Turkey Bacon And Egg Substitute Tomato Basil Omelet With Sliced Potatoes Soldier Salad With Turkey Lunch Menu Portabella Napoleon Grilled Chicken Blt Club Salad Grilled Chicken Caesar Salad Chef's Salad With Fresh Apple On The Side Chicken Satay Salad Cobb Salad With Swiss Cheese Balanced Delight Salad With Smoked Turkey Beef Negimaki Salad Blackened Chicken With Creole Salad Baked Cod With Dijon And Lentils Dinner Menu Breast Of Chicken Verdure Almond Crusted White Fish Chicken Cacciatore With Red Pepper Polenta Chicken Parmesan With Artichokes Grilled Pork Loin With Barley Pilaf & Green Beans Grilled Scallops With Swiss Chard & Escalloped Potatoes Pork Loin With Kraut Sloppy Joe Hoagie Stuffed Peppers With Chick Peas Spanakopita Snack Menu Stuffed Artichoke Hearts With Fresh Mozzarella Raspberry Swirl Cheesecake Seafood Stuffed Mushroom Pork Cutlet Minanese With Broccoli Lobster Ravioli Low Carb Pretzels Macaroni And Cheese Orange And String Cheese Orange Cranberry Cheesecake Orange Cranberry Mini Muffin Peach Cobbler Fruit Crudite With Dipping Sauce Fruited Gelatin Granola With Honey And Yogurt Greek Salad Double Chocolate Chip Cookies Eggplant Rollitini Cheese Bake Cool Ranch Soy Crisp With Dip Crab Cake Chili Tostada With Beef Chocolate Cheesecake Apple And String Cheese Baked Apple With Ricotta Banana Mini Muffin BBQ Soy Chips With Dipping Sauce Blueberry Mini Muffin Pros Promotes "mindful eating" Encourages snacking Online ordering and home delivery Teaches the skills of moderation and balance. Focus on reducing sugars Variety in the choice of foods Avoids dangers of ketosis found in high-protein diets. Designed to be safe for both type I and type II diabetics. Cons Allows fast food Some complain of needing to perform too much advance planning May not focus enough on vegetables Has come under some negative media scrutiny Consumers writing reviews at epinions have made the following comments: "It's hard to follow, hard to maintain." "Using the block method can be confusing." "You must eat every 5 hours." "High learning curve." "One should be careful not to severely limit carbohydrate intake and induce ketosis." Do’s and Don’ts and the Sample Menus were obtained from zonedietinfo.com