Popularized by the noted biochemist Barry Sears, the Zone diet advocates consuming calories from carbohydrates, proteins and fats in a fixed ratio of 40 : 30 : 30.  The diet is founded on the belief that excessive insulin, the hormone that is responsible for regulating our blood sugar levels, makes, and keeps you fat and unhealthy. By consuming the ‘proper’ ratio of carbohydrates, protein, and fat, you can control your insulin levels.

According to the Zone diet, fixed timings for meals are a must. A meal is not to exceed 500 calories and a snack should not exceed 100 calories. While this may sound restrictive, it will actually total about 1700 calories.

FOODS TO AVOID WHILE ON THE ZONE DIET 

Although there is no food that the Zone diet totally bans, the intake oof certain foods, which are high on the glycemic index, need to be limited. These include:

•    Sugar, including many foods like bananas, carrots, grapes, raisins.

•    Starchy foods like rice, potatoes, corn,  and bread

•    Alcohol

•    Caffeine

HOW TO IMPLEMENT THE ZONE DIET

To help you achieve a 40-30-30 balance at meals, the notion of ‘Zone Food Blocks’ was developed. Each ‘block’ of food contains a standardized amount of carbohydrate, protein or fat. One is allowed a certain number of ‘blocks’ at each meal and snack. That is approximately one gram of fat for every two grams of protein and three grams of carbohydrates.

The ‘Zone’ is Sears' term for proper hormone balance. When insulin levels are neither too high nor too low, and glucagon levels are not too high, then specific anti-inflammatory chemicals (types of eicosanoids) are released, which have similar effects to aspirin. It is Sears’ claim that a 30:40 ratio of protein to carbohydrates triggers this effect, which is natural and heart-friendly. 

THE ‘GOOD’ CARBS AND ‘BAD’ CARBS THEORY

Although you can eat carbohydrates in every meal of the Zone diet, there is a line between the desirable and undesirable carbohydrates.

Good or desirable carbohydrates include most vegetables and fruits (except corn, carrots, potatoes, bananas and raisins), and selected grains like brown rice, oatmeal and barley.

Bad or undesirable carbohydrates include grains like pasta, bread, potatoes, cereals, etc, fruits like bananas and raisins and vegetables like corn and carrots.

The Zone diet has gained universal acclaim due to its relatively non-regimental or restrictive nature, and the fact that it has been developed by a nutritionist. The Zone diet is highly recommended for people with Type II diabetes, For additional information about the Zone diet, and the recipes recommended by the Zone diet, click here.