Zone Diet

Now that we have covered the basics of the Mediterranean, Atkins and South Beach diets, we can move on to yet another popular diet of the early 21st century, the Zone Diet.

The Zone Diet focuses on achieving a good insulin balance in the body, and the healthy weight loss and maintenance that should, according to Barry Sears, accompany such a balance. The article below explains the Zone Diet in a bit more detail.

 

The Zone Diet - The Basics

The Zone Diet is one of the 5 most talked about diets at the present time, 2005. The Zone Diet was developed by Barry Sears, who is a former researcher at MIT. The diet is based on maintaining insulin levels, through striking a balance between proteins and carbohydrates at every meal.

Sears has argued that obesity is mostly caused by an imbalance of insulin in the body. He maintains that the diet currently recommended by most medical institutions is high in carbohydrates and low in fats. That, he says, is a combination which contributes to the production of too much insulin, and can result in obesity.

The Zone Diet is based on the concept of reaching a physiological state in which two hormones, insulin and eicosanoids, are maintained in "zones" that are carefully balanced. By controlling the balance between these insulin and eicosanoid hormones, you increase fat loss, decrease the likelihood of heart disease and diabetes, decrease inflammation and increase blood flow, and increase your physical and mental stamina.

The Zone Diet In Practice

The The Zone Diet is designed to balance your intake of protein and carbohydrate at a particular ratio: 1 part protein to 4 parts carbohydrate. This diet recommends a moderate consumption of carbohydrates, proteins and fat in order to control insulin. It prescribes, for each meal, a maximum amount of low fat protein pf 3-4 ounces, which is nearly exactly the recommendation of the USDA and the FDA. The majority of carbohydrates on the Zone diet come from vegetables and fruits, with limited amounts of bread, rice, potatoes and grains. Most fat intake should be from monounsaturated fats like olive oil, safflower oil and other 'heart healthy' oils.

While this sounds a good deal like the Atkins diet (restricting carbohydrates), the differences are very clear. Atkins recommends a diet high in protein without regard to fat, with the intent of provoking ketosis, a potentially unhealthy condition. High carbohydrate diets recommend increasing carbohydrate levels and inducing the production of insulin which, maintains Sears, increases weight gain. Instead, the Zone Diet recommends reaching an optimal balance of nutrients, with only moderate amounts of proteins, carbohydrates and fat, but all playing a part.

The other component of the Zone diet worthy of note is the supplementation of diet with fish oil. Fish oil, particularly pharmaceutical grade fish oil, provides omega 3 fatty acids which are an important component in healthy cells. Study after study in the past five years has confirmed the importance of fish and omega 3 fatty acids in the diet.

An example Zone Diet meal could be:

1 3 oz portion of broiled salmon

Spinach salad with apples and walnuts dressed with walnut oil and lemon juice

1/2 cup of brown rice

1 glass fruit or vegetable juice

The eating plan recommended by The Zone diet combines low fat proteins, fats plus fibre rich vegetables and fruits all in smalll portions. It also suggests that you eat some protein with every meal or snack, and at least 3 meals and 2 snacks daily.

Who Can Use the Zone Diet?

If you're under the care of a physician for any chronic medical condition, you should,as always, consult them before embarking on any diet plan which significantly changes your eating habits. There are, for example, big differences between the Zone Diet and the diet recommended for diabetics and heart patients. Overall, the Zone Diet's recommended portions of foods, and the balance between them, is consistent with a healthy diet, and is suitable for a lifetime maintenance diet.