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The Zone Diet

The Zone Diet

The Zone Diet

Many Celebrities claim to be fans of The Zone Diet such as Madonna, Jennifer Aniston, Demi Moore and Sandra Bullock. Developed by a researcher and bio chemist Dr Barry Sears, this diet plan works to handle your hormone levels and your insulin levels which will actually cause you to lose the stored fat in your body, this includes the combination of 40% favourable carbohydrates, 30% lean protein and 30% monounsaturated fats of each of the five meals you consume.

How much weight can you lose?

In the first two weeks of the diet you can lose up to 5lbs followed by 1-2lbs each week after.

What is the Zone Diet?

The Zone Diet involves cutting out most Carbohydrates such as breakfast cereals, rice, potatoes, pasta, noodles, bread, bagels, croissants, muffins, crisps, pastries, piesm chocolate, sweets, sugar and preserves as these have the greatest effect on blood sugar levels and therefore insulin levels. Most fruit and vegetables however are allowed.

The Pro's of the Diet

  • You are reducing sugar intake which can aid you to limit how much sugar you take in
  • You are controlling your portion size: dividing your plate into three sections can help you understand how much you should be eating at each meal and it will also develop your mind to eat more often but to have less food at that meal.
  • It has an acceptable amount of low starch vegetables and plenty of fruit.
  • It can help steady weight loss if followed precisely.

And the Con's

  • The Diet can be difficult
  • It can also be very expensive to follow buying the foods
  • It can take time to plan and is inconvenient
  • Eliminates some of the essential vitamins and minerals found in certain foods

When starting the Zone Diet you should take your plate and divide it into three sections of which are equal. On one of the sections put a portion of low fat protein e.g. Chicken breast skinless that is no bigger than or thicker than the palm of your hand. Then the remaining two sections fill up with fruit and vegetables.

When you are on the Zone Diet you should make sure you eat at least two snacks a day and have three meals, the timing of when you have these are essential as they help to balance insulin levels. When eating breakfast always eat it within 1 hour of waking up.

Zone Diet Tips

  1. When on the Diet Plan you need to drink 8 glasses of water a day. If you like tea or coffee we would suggest you limit to 1 cup a day.
  2. Even if you are not hungry you should eat according to the Zone Times, as this will help to stabilise your insulin levels. Snacks are also significant to keep you in the zone.
  3. When on the diet you should balance out the carbohydrates and protein. You won't be able to have all carbs at one meal and in the next meal you just have protein, as this will knock your insulin levels all over the place.
  4. Exercise is also advised on this diet, not every day though as you will become exhausted. Have a snack 30 minutes before and one 30 minutes after exercise.
  5. When dining out it is advised to choose salad or lean meat poultry or fish, if there is a break basket you can politely refuse the bread and for desserts have a piece of fresh fruit.

Just a sample of foods you can eat on the Zone Diet-

Fruit

Apple, Raspberries, Grapes, Mandarin Orange, Peach(es), Plum(s), Strawberries, Pineapple, Orange

Dairy/Eggs

Egg(s), Egg Whites, Cottage Cheese Low-fat, Milk Low-fat, Yoghurt Plain Low-fat, Cheddar Cheese (Fat Free)

Vegetables

Any Vegetables you desire (except corn, potatoes and peas)

Meat/Poultry

Chicken Breast skinless and boneless, Turkey Breast, Very lean beef

Canned

Chickpeas, Mushrooms, Tomatoes, Chicken Stock, Tomato Puree, Tuna

Condiments/Oils

Worcestershire Sauce, Soy Sauce, Salsa, Mayonnaise reduced-fat, Mustard, Olive Oil extra-virgin, Almond Oil

Seasonings

Nutmeg, Cinnamon, Mustard (dried), Salt & Pepper, Chilli Powder, Thyme, Curry powder, Parsley (dried), Freshly ground black pepper, Basil (dried), Red pepper flakes

Dry Goods

Macadamia Nuts, Peanuts, Oatmeal, Corn Starch, Soup mix, Sliced Almonds, Sugar substitute (Sweet & Low), Cocoa powder (unsweetened)

Fish/Seafood

Swordfish, Shrimp, Scallops, Fish Fillet

Sample Menu Plan

Breakfast:

  • Egg-white vegetable omelet, or steel-cut oatmeal with walnuts and ground flaxseed
  • Half a cup of grapes or half a grapefruit
  • Herbal or decaffeinated coffee
  • Water

Lunch:

  • Lentil & Chicken Soup
  • Green Salad with Avocado and dressing of olive oil and vinegar
  • Pear or Plum
  • Water

Dinner:

  • Boiled Tuna fillet
  • Lightly sauteed or steamed broccoli and cauliflower
  • Slices of fresh tomato drizzled with olive oil
  • Almonds or macadamia nuts
  • Water

Snacks:

  • Celery Sticks with natural peanut butter
  • Deviled egg with scoop of hummus instead of yolk
  • Slice of Turkey
  • Water

 

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