The Zone Diet-Diet Program

The End of the Low-Carb Craze

Is the Zone considered low-carb I saw it compared to the Atkins diet in a recent news article. How do the diets compare

This week, Atkins Nutritionals announced bankruptcy, thus officially signaling that the low-carb craze of the past four years is now dead. In the rush to report the demise of Atkins, the media as usual lumped the Zone Diet in with the Atkins diet. Call me crazy, but I simply have a hard time understanding how the Zone Diet, which contains more carbohydrate than protein or fat, can be called a low-carb diet. It is simply mathematically impossible.

What people tend to forget is that the Zone Diet is based upon balance. It features the correct balance of protein, carbohydrate, and fat to keep hormones within a zone that is not too high and not too low. It is highly unlikely that people will go back to the high-carbohydrate, low-fat diets because they are probably even worse than the Atkins diet in terms of insulin control. So what is the next new thing in nutrition Balance that brings you squarely back into the Zone Diet. When people ask me what the best diet is, I simply tell them that any diet that uses the term high or low to describe it will never work on a long-term basis because of the hormonal disturbances it causes. What you want is a moderate-carbohydrate, moderate-protein, moderate-fat diet. The only diet that meets those criteria is the Zone Diet.

Jenny, Littleton, Colorado

Ive lost 6 inches off my waist and 25 pounds. Now Im a size 6.

Im a 37-year-old mom with three little girls aged 7, 5, and 16 months. Before kids, I was a very normal size. But after giving birth, I just seemed to hang on to those last 15-20 pounds. Unlike all of my other friends who got thinner after having kids, I stayed the same weight. And after every pregnancy I went on a diet because I needed to lose those last 20 pounds.

On other diets I lost weight - but looked the same.

I tried Weight Watchers and I did lose about 15 pounds, but you couldnt tell. I felt and looked almost exactly the same. I wasnt seeing any change in my body shape. I also tried Atkins for six months and lost a lot of inches, but I started to bring forbidden but healthy foods back into my daily life like milk and you just cant do that on Atkins. Then, when I read about the Zone and kept seeing phrases like lean body mass, and Jennifer Aniston, I thought the diet could be for me, so I bought the book.

My husband and kids love my Zone cooking.

I also bought all the cookbooks, and now I cook for my family several times a week. My husband is always really impressed when I cook a meal. I think he expected to be disappointed. My kids love the shrimp scampi, and they love spaghetti squash with Zoned spaghetti sauce and turkey meatballs. My husband likes the beef stroganoff and the chicken enchiladas. And I love the chicken salad. Id never think to put grapes in my chicken salad, but its so delicious. I gave a sandwich to my husband and he just looked at it and said, You want me to eat rye bread But then he tried it and now its all we buy.

Actually, my cooking isnt that different from how it used to be. I always made things like spaghetti, chicken on the grill with potatoes, cheeseburgers typical American meals. And I still do that, but I just do it differently, with lean protein and the right amount of carbs to get the meals into the Zone.

Eating this way is so easy.

Following a new way of eating was a little challenging at first, but now that Im used to it its completely normal. When Im tired and its time for bed, I still make myself eat my snack because I can. With any other diet, you know you cant eat after 6 p.m. And when I have my snack, Im not as hungry when I wake up in the morning. So I make myself eat my Zone bar or my apple with cheese. I keep the bars with me in case I need a snack any time.

When Im out with the girls and we want to grab a bite, we can go to McDonalds, and I can still stay in the Zone. I get a plain double hamburger and a side salad with vinaigrette. I love it. Its very satisfying. I just take off the bottom half of the bun. And I still feel like, Wow. Im getting a burger at McDonalds. I thought Id have to carry my lunch around. But when I joined the Web site and it had the tips on fast food and the Zone, I was very relieved. Especially Taco Bell. I dont do it all the time, but when Im out and about, its nice to know you have that kind of freedom.

A friend said You look so tiny.

Now that Im in the Zone, I just look healthier all over. I cant say whether its in my waist or anywhere else specifically. Its everywhere. I went to the dentist a couple of weeks ago and the lady cleaning my teeth asked if I had kids. When I said I had three she leaned back, pulled off her mask, and said, Youre kidding me. And she couldnt believe how old I was, either.

My neighbors and friends have seen a huge difference. In fact I bought a new pair of jeans last week size 6. and my neighbor came over and said, Wheres your butt Im usually wearing comfortable clothes, so when she saw me in these jeans she really saw a difference. Then I went to drop my little girl off at her friends house and her mom said, You look so tiny. Id never heard that come out of anybodys mouth.

My husband thinks I look great, and he gives me credit for doing such a good job. He sees that Im happy and I feel better about myself.

Jennys tips.

Make it easy by using the meal plans. For anyone starting on the diet, Id recommend the meal plans. I use them to make my shopping lists now. With Zone meals planned out for you, you can see how easy and tasty this diet is, and you realize. Wow this isnt really a diet. This is a way of life.

Make exercise a part of your life. Keeping active is important, but my daily life is very active so I dont feel desperate about getting my workout. Summers here and now I dont even need to exercise I have to entertain the kids. We go to the park and were outside a lot. And my girls have a lot of friends. I had eight little girls here yesterday. Im definitely moving around all the time.

Its not all over if you cheat. Im more careful about what I eat, but even Dr. Sears says to eat what you want but go back to doing what youre doing at the next meal. So I never feel like Im blowing the diet if I have a piece of pizza which isnt really cheating or a bowl of ice cream. I figure Ill just do it right the next time. And then I do.

Breakfast is better than I though it could be.. I was never a breakfast person, but now, every morning within an hour of waking up I have my fruit smoothie. And its the best. I make one for my husband, too. I have my fresh blueberries or strawberries and my protein powder. Eating this way feels so good and fresh.

Moderation tastes great. Now that Im in the Zone and feeling great, I notice Ive been able to add a few food items that I love back into my day. Ill have a half-cup of coffee in the morning. When I was starting the diet, I was doing decaf. Sometimes I have a little bit of milk. Not a huge glass, just a 4-ounce glass and Im satisfied. In the Zone, I dont have to give up things I love.

I want to show what a typical day in the Zone is like for both men and women. Each of the menus below has the perfect Zone balance of protein to carbohydrate to fat, which means that each one can be used like a drug to keep your insulin levels within the Zone for four to six hours. More important, theyre quick, easy, and delicious. Try these out, and see how you feel over the course of the day. Observe your energy levels, when or if you feel hungry, and how you feel the next morning. Then come back and look into our Zone Diet Advantage service, which offers complete meal plans, recipes, and serving suggestions. I know that within one week, youll look better, feel better, and your body will be on a lifelong journey to optimum health.

Remember These Basic Zone Rules

To make eating in the Zone as easy as possible, our Zone Diet Advantage service also includes Zone Food Block values for all our Zone recipes and meal plans.

A Day in the Zone/Female
Breakfast
Lunch
Late Afternoon Snack
Dinner
Bedtime Snack

A Day in the Zone/Male
Breakfast
Lunch
Late Afternoon Snack
Dinner
Bedtime Snack

A Day in the Zone/ Female

Breakfast. Fruit Salad

Ingredients
3/4 cup low-fat cottage cheese
1 cup fresh or low-sugar canned, diced pineapple
1/3 cup low-sugar canned mandarin oranges, drained
3 macadamia nuts, crushed

Instructions.
Place cottage cheese in a bowl. Fold in pineapple, oranges, and nuts.

Lunch. Chefs Salad

Ingredients
1 cup green-leaf or red-leaf lettuce, washed, dried, and torn into large pieces
1/4 cup canned chickpeas, drained and rinsed
1/2 cup button mushrooms, gently cleaned and sliced
1/2 cup celery, washed, dried, and chopped
1 teaspoon olive oil
2 teaspoons vinegar or more to taste
1 1/2 ounces about 1 1/2 slices deli-style turkey breast, cut into strips
1 1/2 ounces about 1 slice deli-style ham, cut into strips
1 ounce reduced-fat Swiss cheese or any cheese of your choice, julienned

For Dessert.
1 medium apple

Instructions.
Combine ingredients and gently mix. Serve apple separately.

Late Afternoon Snack. Low-fat Yogurt andamp. Nuts

Ingredients
1/2 cup plain low-fat yogurt
1 teaspoon slivered almonds

Instructions.
Mix and enjoy.

Dinner. Ginger Chicken

Ingredients
1 teaspoon olive oil
3 ounces boneless, skinless chicken breast, cut lengthwise into strips
2 cups broccoli florets, washed
1 1/2 cups snow peas, washed
3/4 cup yellow onion, peeled and chopped
1 teaspoon fresh ginger, grated

For Dessert
1/2 cup seedless grapes

Instructions.
In a wok or large nonstick pan, heat oil over medium-high heat. Add chicken and saute, turning frequently, until lightly browned, about 5 minutes. Add broccoli, snow peas, onion, ginger, and 1/3 cup water. Continue cooking, stirring often, until the chicken is done, water reduced to a glaze, and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert.

Bedtime Snack. Applesauce andamp. Cheese

Ingredients
1/3 cup applesauce
1 ounce low-fat cheese

Instructions.
Enjoy however you please.

A Day in the Zone/Male

Breakfast. Scrambled Eggs andamp. Bacon

Ingredients
Vegetable spray
6 egg whites or 3/4 cup egg substitute
1 1/3 teaspoons olive oil
1 tablespoon low-fat milk
1 ounce lean Canadian bacon or 3 turkey or soy sausage links
1 cup grapes
2/3 cup mandarin oranges

Instructions.
Lightly coat a large nonstick pan with vegetable spray, and heat over medium flame. Beat egg whites with olive oil and milk. Pour into pan and cook, stirring often, until scrambled and cooked to desired consistency. Prepare bacon or sausage according to package instructions. Mix grapes and oranges and serve on the side.

Lunch. Cheeseburger

Ingredients
4 1/2 ounces lean ground beef or 4 1/2 ounces ground turkey or 1 1/2 soy burger patties
1 ounce low-fat cheese of your choice
1 tablespoon light mayonnaise
1/2 hamburger bun
1 thick tomato slice
1 large lettuce leaf
1 dill pickle wedge optional
3 black olives

For Dessert.
1 cup unsweetened applesauce
Sprinkling of cinnamon

Instructions.
Preheat broiler. Place burger on foil or rack and broil 5 minutes. Flip and continue cooking another 5 minutes for medium rare. One minute before expected doneness, top with cheese and remove when melted. Spread mayonnaise on the roll. Top with tomato and lettuce. Serve pickle on the side with olives. Sprinkle applesauce with cinnamon and enjoy for dessert.

Late Afternoon Snack. Waldorf Salad

Ingredients
1 cup celery, sliced
1/4 apple, diced
1/2 teaspoon light mayonnaise
1/2 pecan, crushed
1 ounce part-skim or soft cheese on the side

Instructions.
Combine to taste and enjoy.

Dinner. Shrimp Scampi with Vegetables

Ingredients
1 1/3 teaspoon olive oil
1 1/2 cups asparagus spears, washed, trimmed, and cut on an angle into 1-inch segments
1 1/2 cups yellow onions, peeled and finely chopped
1 medium green pepper, washed, cored, seeded, and chopped
2 cloves garlic, peeled and chopped fine
6 ounces shrimp, shelled and deveined
1/4 cup dry white wine optional
Fresh lemon juice to taste
2 lemon wedges, optional

For Dessert.
1 medium peach

Instructions.
In a large nonstick pan, heat oil over medium high heat. Saute asparagus, onions, green pepper, and garlic, stirring often, until tender, about 10 minutes. Add shrimp, wine, and lemon juice. Lower heat to medium and cook 5 minutes, stirring often, until shrimp are pink and cooked through. Place on plate and garnish with lemon wedges. Serve peach for dessert.

Youll find plenty of detailed information about the Zone diet elsewhere on this site, but here are the basic rules. You may even want to print this page to keep in your wallet for reference when youre eating on the road.

Make sure every meal and snack gets you into the Zone by eating the right combination of low-fat protein, the appropriate type of carbohydrate preferably fruits and vegetables, and a dash of good fat such as a sprinkling of nuts or olive oil. You can best approximate this by dividing your plate into thirds. One-third should be a serving of low-fat protein about the size and thickness of your palm. The remaining two-thirds should be fruits and vegetables and a dash of fat.

Always eat a Zone meal within one hour after waking.

Try to eat five times per day. three Zone meals and two Zone snacks. Zone meals should be about 400 calories for men and 300 calories for women. Zone snacks should be about 100 calories for everybody.

Never let more than five hours go by without eating a Zone meal or snack, whether or not you are hungry. In fact, the best time to eat is when you arent hungry, because that means you have stabilized your insulin levels. Afternoon and late evening snacks, which are really mini-Zone meals, are important to keep you in the Zone throughout the day.

Choose fruits and vegetables as carbohydrates, and ease off the bread, pasta, grains, and other starches. Treat these unfavorable carbs as condiments.

Drink at least eight 8-ounce glasses of water every day. Thats about half a gallon.

If you make a mistake at a meal, dont worry about it. Theres no guilt in the Zone. Just make your next meal a Zone meal to get you back where you and your hormones belong.

For those of you who like a little more precision to your diet, Ive developed an easy way to ensure that you always eat proteins, carbs, and fat in the correct Zone balance. Its called the Zone Food Block System and it works like this.

For the average man, every Zone meal should be made up of 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat. Average women should have 3 blocks each of protein, carbs, and fat per meal, but Zone snacks for everyone should consist of 1 block each of protein, carbohydrate, and fat.

A block of protein is equal to 7 grams. Thats about 1 tablespoon of protein powder, 1 ounce of low-fat cheese or 1.5 ounces of deli-style ham. Four blocks of protein would then be 28 grams 4 ounce of low-fat cheese or 6 ounces of ham.

A block of carbohydrate is equal to 9 grams. Theres a wide variance between low- and high-density carbs. For example, 1/4 cup of black beans equals the carbohydrate in 10 cups of romaine lettuce. The trick to balancing carbs is to learn these values and eat enough to satisfy your hunger without eating too many carbs which will take you out of the Zone. For example, you can mix 5 cups romaine lettuce 1/2 block, a whole tomato 1/2 block, 1/4 cup of black beans 1 block, 1/4 cup of chickpeas 1 block, and maybe a single corn tortilla 1 block to come up with a dish thats both satisfying and within the Zone. You should always read package labels to be sure your serving sizes are within the Zone.

A block of fat is 1.5 grams, which is equal to 1/3 teaspoon olive oil, canola or butter. But you should opt for monounsaturated fats like olive oil and avoid the saturated fats in butter. However, when having a snack, its good to know you can get a healthy 1-block of fat you need from 3 olives or 3 whole almonds or 1 tablespoon of guacamole.

The word diet usually implies some type of short-term weight loss-program, but it really should be considered a lifelong approach to using food to improve health. Diets such as the American Heart Association diet, the American Cancer Association diet, and the American Diabetes Association diet are designed to prevent disease in the long run. The Zone falls into the same category because its designed to control hormones for a lifetime in order to reduce the likelihood of developing chronic diseases. The fact that you lose fat in the process is simply a bonus.

In reality, there are only four types of diets.

Very-low-carbohydrate, high-fat, and high-protein e.g. Atkins
Very-high-carbohydrate, very-low-fat, and very-low-protein e.g., Ornish
High-carbohydrate, moderate-fat, and moderate-protein e.g., the USDA Food Pyramid and American Heart Association diet
Moderate-carbohydrate, moderate-fat, and moderate-protein e.g., the Zone and Mediterranean diets

Lets look at each type in detail.

High-protein diets, such as Atkins, allow you to eat virtually unlimited amounts of protein and fat but prohibit virtually all carbohydrates. In the absence of carbohydrates, the body is quickly set into an abnormal and unhealthy metabolic condition known as ketosis. This state occurs when there is not enough carbohydrate to metabolize fat completely, and waste products known as ketone bodies begin to accumulate in the blood. Not only does this put a strain on the kidneys, but people often feel irritable on these high-protein diets because the brain cant function properly without an adequate amount of carbohydrates. Even if such a diet didnt cause such heavy wear and tear, its unsustainable as a lifestyle and will inevitably result in frustration and disappointment.

Very-low-protein diets, such as those advocated by Dean Ornish, permit virtually no fat and very little protein. These high-carbohydrate diets can cause an increase in insulin levels, the very thing youre trying to avoid. Common sense dictates that diets at the extremes Atkins and Ornish are difficult to follow even for a few weeks, let alone for a lifetime.

High-carbohydrate diets, such as the USDA Food Pyramid and the American Heart Association Diet, restrict cholesterol and saturated fat intake but rely too heavily on high-density carbohydrates such as grains, starches, and pasta. As a result, insulin levels can increase. Ironically, the number one risk factor for future heart disease is increased insulin levels. Thus, these diets can actually increase your risk of heart disease and diabetes.

Moderate-carbohydrate diets make the most sense in terms of your ability to stick with a regimen for the rest of your life. Like the Zone, the Mediterranean diet provides 30 percent of calories from heart-healthy monounsaturated fat and omega-3 fatty acids. And like the Zone, it stresses the increased consumption of fruit and vegetables and low-fat protein like fish. However, the Mediterranean diet includes too many high-density grains and starches and not nearly as many fruit and vegetable servings. You simply cant achieve the same degree of insulin control on the Mediterranean diet as you can by following the Zone. For that reason, I consider the Mediterranean diet to be an inferior cousin to the Zone.

The bottom line is the Zone provides more insulin control than any other diet. This translates into greater fat loss and longevity since excess insulin is what makes you fat and keeps you that way. Controlling your hormones may seem confusing and difficult at first. After all, if endocrinologists have trouble understanding their complexity, how can you orchestrate your own hormonal symphony The truth is you dont really need to understand all the inner workings of your hormonal systems to achieve the balanced level your body needs. All you have to do is follow some very basic dietary rules.

To enter the Zone, you need to begin thinking of food in terms of three macronutrients. protein, carbohydrates, and fats. All foods are composed of these macronutrients to varying degrees, with a concentration of one and traces of the others, and each of these macronutrients has unique hormonal impacts. Carbohydrates stimulate insulin, protein affects the hormone glucagon, and fats affect still another group of hormones called eicosanoids. The science behind the Zone is how these three hormone systems impact your life.

Insulin
Insulin works as a storage hormone, helping the body store incoming nutrients. Without adequate insulin, cells starve to death and you die. Its a deficiency like this that threatens the lives of diabetics. On the other hand, excess insulin will make you fat and accelerate the aging process. Our bodies generate excess insulin in response to eating either too many carbohydrates at any one meal or too many total calories at any one meal. Excess calories increase insulin levels by increasing a demand for storage. And any excess calories the body cannot immediately store will be converted to fat and sent straight to your hips, stomach, or other problem areas. Unfortunately, the same high levels of insulin that cause you to store fat also block the release of stored body fat for energy. Thats why excess insulin makes you fat and keeps you that way.

Protein
Protein stimulates the release of glucagon, which has the opposite effect of insulin on the body. Glucagon is a mobilization hormone, stimulating the body to release stored carbohydrates in the liver to replenish blood sugar levels for the brain. Low glucagon levels make you feel hungry and mentally tired because the brain isnt getting enough fuel. Insulin and glucagon are constantly performing this balancing act. If one hormone goes up, then the other goes down. This is why the balance of protein to carbohydrates at every meal and snack is critical for maintaining insulin within the Zone.

Fat
Finally, there is fat, which has no direct effect on insulin or glucagon but does affect another group of hormones called eicosanoids. These help control insulin levels and several other bodily functions. In many ways, eicosanoids are master hormones that orchestrate a vast array of other molecular systems in your body.

The Zone is based on how these three hormones insulin, glucagon, and eicosanoids are controlled by the food you eat. Thats why I say the Zone is about hormonal thinking, rather than caloric thinking. Its a new way of looking at the food we eat. Although this might make the Zone controversial, it is, nevertheless, ultimately based on balance and moderation.

In order to keep your insulin levels stable, its important to eat early and often. Eat your first meal within one hour of waking, and make sure no more than five waking hours pass without another Zone meal or snack. If youre exercising, eat a snack 30 minutes before you work out to trigger the burning of stored body fat, and another snack within 30 minutes after youre done.

Heres a general meal-timing guide you can adapt to your daily schedule.

6.00 a.m.

Wake-up

7.00 a.m.

Breakfast

12.00 p.m.

Lunch

3.30 p.m.

Afternoon Snack

7.00 p.m.

Dinner

10.00 p.m.

Bedtime Snack

11.00 p.m.

Bedtime

Snacks act as hormonal pick-me-ups in the Zone, keeping your insulin levels stabilized between meals and your cravings under control. Like Zone meals, snacks contain just the right balance of protein, carbs, and fat. Youll find snack ideas in our Recipe Search and in the Snack Ideas section of the site.

One of the basic tenets of the Zone diet is daily supplementation with high-dose, ultrarefined fish-oil concentrates. Even if you are eating two to three servings of fish per week, I still recommend taking a fish-oil supplement of at least 2.5 grams per day or about one teaspoon.

Your grandmother probably used fish oil in the form of cod-liver oil, which is rich in vitamins A and D. It was used to prevent rickets a disease resulting in weak bones that is caused by a deficiency of those vitamins. Even though cod-liver oil is one of the most disgusting foods known to man, daily consumption was a given in many households. It turns out the reason that cod-liver oil was so beneficial was not because of those vitamins, but because of its high levels of the long-chain, omega-3 fatty acids called EPA and DHA.

EPA is a key factor for controlling insulin levels, and DHA is essential to maintain and rebuild your brain. So, while your grandmother was forcing your parents to eat cod-liver oil for the wrong biochemical reasons, she was doing an excellent job of controlling insulin and improving brain longevity.

Equally important, many neurological conditions such as depression, multiple sclerosis, and attention deficit disorders are linked to low levels of DHA in the diet. supplementation with fish oils rich in DHA often show dramatic improvement within a few weeks.

The need for long-chain, omega-3 fatty acids is only now being realized. One-third of the brains mass is composed of long-chain, omega-3 fats like DHA. No other organ has such a concentration of DHA. Connections have also been made between the DHA content in breast milk and better brain development in nursing infants.

Just as DHA is important for the brain, EPA is incredibly beneficial in reducing heart disease, cancer, arthritis, and other chronic diseases because of its effect on an important group of hormones called eicosanoids. I discuss eicosanoids in greater detail elsewhere on this site and in my books The Zone and The Anti-Aging Zone. Simply stated, if you want to reduce the risk of developing most chronic diseases, you must have an adequate intake of EPA from fish oils.

People are often surprised and relieved to learn that the Zone is based on two very simple principles. balance and moderation. You balance your plate at every meal and never eat too many calories at any one time. And all you need to figure out the right serving sizes are your eyes and the palm of your hand.

Start with Protein

Your body needs a constant supply of protein to replace whats lost on a daily basis, so every Zone meal starts with an adequate serving of low-fat protein. Without adequate incoming protein, your muscles and your immune system weaken. Protein also stimulates the release of glucagon, a hormone that signals the body to release stored carbohydrates from the liver to maintain adequate blood sugar levels for the brain. Glucagon also acts as a brake on excess insulin. If glucagon levels increase, insulin levels decrease.

When it comes to protein, there are three basic Zone rules.

Never consume more protein bigger than the size and thickness of the palm of your hand. For most American females, that translates to three ounces of low-fat protein and for most American males, about four ounces.

The protein serving should occupy one-third of your plate. Unless you are extremely active, your body cant utilize more protein than that at a single sitting.

Choose the leanest protein you can find, since youre likely to add fat to the dish and saturated fat in any diet should be kept to a minimum. Remember that animal protein is not a requirement of the Zone. You do have to consume adequate protein, but vegetarians can accomplish this by eating egg whites, low-fat dairy products, tofu, or soy meat substitutes. In fact, using soy products as your primary protein source may actually be the healthiest version of the Zone.

Best Protein Choices

Skinless chicken breast

Turkey

Fish

Very lean cuts of meat

Egg whites

Low-fat dairy products

Tofu

Soy meat substitutes

Balance with Carbohydrates

The protein portion of a Zone meal must be balanced with the carbohydrates, but not all carbohydrates are equal in their ability to control insulin levels. Most fruits and vegetables are favorable carbohydrates with a low capacity to stimulate insulin, while other vegetables such as carrots and peas and grain-based products i.e., bread, pasta, rice, etc. are unfavorable carbohydrates with a high capacity to stimulate insulin. Since your goal is insulin control, make sure that most of your carbohydrate choices come from the favorable category. unfavorable carbohydrates should be treated as condiments. Therefore, fill the remaining two-thirds of your plate with a lot of vegetables, some fruit, and just a small mix of grains and starches. Heres a guide to favorable and unfavorable carbohydrates.

Favorable Carbohydrates

Most vegetables except corn, beets, carrots

Most fruits except bananas and raisins

Selected grains oatmeal and barley Unfavorable Carbohydrates

Grains and starches pasta, bread, bagels, cereals, potatoes, etc.

Selected fruits such as bananas and dried fruit

Selected vegetables such as corn, carrots and potatoes If your current diet is heavy on unfavorable carbohydrates without enough protein, thats a surefire prescription for elevated insulin, which means youre getting fatter and less healthy with every meal you eat.

Add a Touch of Fat

Once youve balanced your plate with lean protein and favorable carbohydrates, it wouldnt be a complete Zone meal without fat. Remember, it takes fat to burn fat, but not all fats are equal. Good fats come in two forms. monounsaturated fats and long-chain omega-3 fats. Monounsaturated fats come from olive oil, certain nuts, and avocados. Long-chain omega-3 fats come from fish oils.

Bad fats should be restricted as much as possible. These are saturated fats and trans fats. Saturated fat comes from animal meat and high-fat dairy products. trans fats are artificial fats created by the food industry, commonly listed as partially hydrogenated oil. Finally, there is a type of omega-6 fatty acid known as arachidonic acid, found primarily in fatty red meats, egg yolks, and organ meats. The human body needs some arachidonic acid, but too much can be damaging. The higher your insulin levels, the more your body is stimulated to make arachidonic acid.

Good Fats
Olives, olive oil
Avocadoes
Canola oil
Almonds, macadamias, cashews, peanuts

Bad Fats
Lard
Butter
Margarine
Safflower, soybean oil

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In the Zone, almost magical metabolic changes occur. Youll release stored fat from your fat cells to be used as fuel by your body twenty-four hours a day, allowing you to simultaneously lose weight and enjoy more energy. Youll also reduce the likelihood of chronic disease and live a longer, healthier life. Its as easy as eating the right combination of protein, carbohydrates, and fat at every meal and snack.

Zone benefits are almost immediate because your blood sugar is automatically stabilized. As a result, you feel less hungry and youll be more alert and energized throughout the day. Carbohydrate cravings become a thing of the past as you free your body from its slavery to food. How long does it take to see these benefits If you follow the Zone guidelines presented on this site, no more than seven days.

After just one week of Stage 1, youll start to lose excess body fat at the fastest possible rate. Just as important, youll take a giant step toward keeping yourself healthy and reducing the likelihood of developing such killers as heart disease, diabetes, and cancer.

Summer is a time for fun outdoor barbecues, but its also a time to be extra careful when preparing food bacteria and other harmful microbes thrive when the weather is hot. Here are tips from the FDA for safe summer grilling.

Marinate foods in the refrigerator, not on the counter or outdoors. If you plan on using some of the marinade later on the cooked food, be sure to separate it from the batch and put the portion aside. Dont reuse marinade that was used on the raw meat, poultry or seafood.

Dont use the same platter and utensils that previously touched raw meat or seafood to serve your cooked meats and seafood.

If you partially cook food in the microwave, oven, or stove to reduce grilling time, do so immediately before the food goes on the hot grill.

Grilled food can be kept hot until served by moving it to the side of the grill rack, just away from the coals where it can overcook.

When its time to cook the food, cook it thoroughly. Use a food thermometer to be sure the food has reached an adequate internal temperature. Heres what to look for.

Beef, veal, and lamb steaks and roasts 145F for medium rare, 160F for medium, and 170F for well done.

Ground pork and ground beef 160F.

Ground poultry 165F.

Poultry breasts 170F.

Whole poultry take measurement in the thigh 180F.

Fin fish 145F or until the flesh is opaque and separates easily with a fork.

Shrimp, lobster, and crabs cook until pearly and opaque.

Clams, oysters, and mussels cook until the shells are open.

The Power of Protein
Unless you are very active, your body cant utilize any more than 3 to 4 ounces of protein at a single sitting. Anything in excess will be converted to fat. You can easily estimate whether youre eating a Zone-appropriate serving with this rule of thumb. Consume only as much protein as the size and thickness of the palm of your hand.
Read more tips

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Learn how Jenny lost 25 pounds and dropped to a size 6 on the Zone Diet.
Im a 37-year-old mom with three little girls aged 7, 5, and 16 months. Before kids, I was a very normal size. But after giving birth, I just seemed to hang on to those last 15-20 pounds.
Read her story

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Oatmeal in the Zone

Q. Is instant oatmeal a good choice for breakfast What are some good choices

A. Oatmeal can be a great breakfast option, but not the instant kind. Why The more processed the oatmeal, the faster it will enter your bloodstream and....
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The Zone Diet is easy to follow, and it will absolutely change your life. The key is managing insulin levels through a diet designed to keep them within a specific zone. As a result, youll lose weight, burn fat, control hunger and fatigue, and feel healthier. On the Zone Diet youll be eating five times a day three meals and two snacks each with just the right balance of protein, carbohydrates, and fat. This is your long-term health and weight-loss solution.
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Diet alone is not always enough. My Zone products were designed as essential nutrient support complementing the benefits of Zone Living to help you look, feel, and be your best. Dr. Barry Sears, creator of the Zone Diet

Learn more. Find out more about OmegaRx, Ribose, Zone Shakes, and other products developed by Dr. Sears.