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Zone diet is a wellness program created by Dr. Barry Sears, a former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology. One needs only to follow the Zone diet basics as expounded by Dr. Sears. The diet basics are the rules you need to follow, such as the amount you can eat, what you can eat, the number of calories you can in take, etc.
The 'basics' you need to follow is the 40:30:30 principle. This just means that your diet should have 40% carbohydrates, 30% fat, and 30% protein. According to Dr. Sears, such a diet keeps your body at a peak performance level for about 5 hours. It controls your hormones at the optimum level and helps preserve your health as well. The three hormones this diet controls are:
· Insulin - This storage hormone, makes you, and keeps you, fat - when in excess
· Glucagon - Stabilizes blood sugar levels by releasing stored carbohydrates in a controlled manner
· Eicosanoids - These master hormones control other harmonic systems in your body
When selecting carbohydrates for your meals make sure you pick up low-starch fruits and vegetables. For proteins pick up lean meats and use healthy fats. It is important that these carbohydrates, fat, and protein are taken in the correct proportion and correct portion.
The Basics
You need to adapt to the following basics:
Every meal should follow the 40% carbohydrates, 30% fat, and 30% protein ratio
Do not go hungry as this drops your Insulin level. Eat when you are still not hungry
You must have 3 Zone meals and 2 Zone snacks daily - without fail
You must have a Zone meal or a Zone snack every 5 hours - at the most
A minimum of 8 glasses of water each day - without fail
Calorie intake at every Zone meal should not exceed 500 kcal and every Zone snack should have a maximum of 100 kcal
Ensure at every Zone meal you select only low-fat protein, low-starch fruit and vegetables as sources of carbohydrates, and a dash of Olive Oil as heart-friendly fat. In case you happen to forego your Zone diet for a different meal, let it not bother you as you will get back on track with your next 40:30:30 ratio meal.
If you happen to be a practising vegetarian you can still be part of this excellent diet. You can substitute the main protein in the diet with vegetable protein, such as Soy. Ensure that the basic 40:30:30 ratio is maintained by selecting protein rich vegetarian foods. Soybean hot dogs, hamburgers, sausages are an adequate substitute.
Once you have achieved what you started out to achieve, still keep to the Zone diet basics. Any change in your eating habits will take you right back to where you started from. Don't take this Zone diet as a fad. Try and make a lifestyle change by sticking to the diet. It is worth the while!
