Dr. Barry Sears describes his Zone diet as a “moderate-carbohydrate, moderate-protein, moderate fat diet”. It aims to make the body work within its peak performance zone for maximum fat burn and weight loss.
Diet Plan Type: Low Carb, Carb Controlled, Carbohydrate-Controlled
Best for: Long term weight loss and to maintain weight loss.
How does the Zone diet plan work?
The Zone diet is all about balancing what you eat and the body’s response. The right combination, also known as the Zone 1-2-3 Method (or the ratio 40:30:30) defines a diet consisting of three grams of carbohydrates, two grams of proteins and one gram of fats. Getting the right combination allows you to control the three major hormones – insulin, glucagon and eiconsanoids. Dr Sears believes a high intake of carbohydrates leads to hyperinsulinism and obesity, and a high intake of protein leads to high glucagon and ketosis.
The diet is designed to limit a genetic predisposition in 75 percent of people to over-produce insulin. A simple test to find out which group you belong is to: have pasta for lunch at noon and then check how you feel at 3 pm. If you are tired and hungry, then you tend to over-produce insulin.
What food can I eat?
Zone meals are designed to get the right dietary intake at every meal which is scheduled at regular intervals throughout the day – roughly four and a half hours apart. Most people on this diet will eat three meals a day with two substantial snacks.
For simplicity, the diet suggests dividing your plate into three equal sections. One third should consist of low-fat protein no bigger or thicker than the palm of your hand. The remaining two-thirds comprise “favourable” carbohydrates – lots of vegetables, some fruits and a small amount of grains and starches. A small dash of “good fats” can also be added to your plate.
Protein choices include skinless chicken, turkey, fish, very lean cuts of meat, egg whites, low-fat dairy products, tofu and soy meat substitutes.
Favorable carbohydrates include most vegetables, most fruit and selected grains. Some of the excluded items are corn, bananas, raisins, pasta, bread, bagels, cereals and potatoes.
Good fats are olive oil, almonds, avocados and fish oils.
Is it a Healthy Diet?
Currently no scientific evidence substantiates the claim that the Zone’s combination of combating insulin resistance and altering eiconsonoid levels produce the health effects described. However, the ratios are the same as what the Joslin Diabetes Research Center at Harvard Medical School recommends for the treatment of obesity and type 2 diabetes.
Top Marks
- Ability to choose your own meals within the guidelines.
- Concerned with not only weight loss but also maintaining your weight.
Potential Problems
- The Zone can be complicated to implement accurately.
- Depending on your selection of proteins, it can be high in saturated fat.
- A high protein intake has been linked to potential health problems such as bone loss.
- Consuming low-glycaemic-index carbohydrates may produce the same results as limiting refined foods in terms of avoiding overstimulation of insulin secretion.
Will I lose weight?
Given that your activity level and current percentage of body fat are factored into choosing which meal plan is best suited for you, then following the prescribed regimen should lead to weight loss.
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How to Get Started
Begin following the Zone Diet with these resources:
Disclaimer: The “typical” visitor will not change their behavior as a result of reading or purchasing any products. Resulting in no weight loss. A few may read the material and not act on it. And a small minority will read and follow the program. This small minority actually has a chance of losing weight. Be different. Take action.
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