The Zone Diet, created by Barry Sears, Ph.D., claims to return the average human body to an optimal weight by adjusting the amount and type of foods consumed. In addition, Dr. Sears advises that by eating meals that follow a specific ratio of protein and carbohydrates, the dieter will also reduce his risk of developing heart disease, diabetes and high blood pressure. By following some simple guidelines, you can prepare a meal plan to fit the Zone Diet requirements.
Protein
In planning your meal, select 3 ounces of lean protein. Dr. Sears explains this as being an amount of protein approximately the same size and width as the palm of your hand. You are not limited to meat, but you must choose a low-fat protein source, such as fish, chicken breast, turkey, beef or eggs. Even low-fat cottage cheese qualifies as being an acceptable protein source in Sear's book, "A Week in the Zone," making this diet attractive to vegetarians.
Acceptable methods of cooking your protein source include grilling, baking and microwaving. Avoid frying any foods in oil.
Carbohydrates
Think of your 3-ounce protein source as one-third of your meal. Now it's time to add the other two-thirds in the form of carbohydrates, but there's a catch. Dr. Sears specifies that you select "favorable" carbohydrates. On the Zone Diet, you may select the remainder of your meal from vegetables that contain carbohydrates that do not result in a spike in your blood sugar.
Some of the recommended carbohydrate choices are asparagus, green beans, black beans, broccoli, cabbage cauliflower, lentils, spinach tomatoes or tomato sauce, mushrooms, onions and zucchini. Fruits are also on the Zone Diet and can be used to fulfill the carbohydrate requirements, although in smaller quantities because they contain natural sugar. For instance, 4 cups of shredded cabbage contains as many carbohydrates as only a half cup of grapes. When choosing carbohydrates, keep in mind that about 30 grams are permissible at each meal. Unfavorable carbohydrates are those that cause your blood sugar and insulin levels to spike. Although they are not forbidden on the Zone Diet, they are to be eaten in small amounts only. Go easy on potatoes, peas, corn, bread and cereal products. Forgo high-carb desserts and chips. In general, most junk foods contain high levels of sugary or starchy carbohydrates.
Fat
Unlike some diets, the Zone Diet encourages you to eat some fat, just not very much and only certain types. Although your plate is now full with one-third protein and two-third carbohydrates, a "dash" of fat is needed. Three grams of beneficial fat complete your meal plan. This amounts to only a very small tidbit of nuts or certain oils. For instance, you could add three almonds or three cashews to your meal or you could use 1/3 teaspoon of olive oil, peanut oil or canola oil to you vegetables to meet your beneficial fat requirement.
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