The Zone diet

The Zone Diet was created by Dr. Barry Spears. The thrust of his nutritional regime is closely linked to the evolution of humankind. The human genes, as is the case with most other large animals, take hundreds of thousands of years to change as its environment changes.

The Zone Diet takes into account our genetic makeup. With the Zone Diet, Dr. Sears says, we consume the fuel our bodies really need for optimum health.

It advocates balancing protein and carbohydrate ratios instead of caloric thinking as an approach to eating.

The more carbohydrates (carbs) we consume the more insulin we secrete. Insulin turns excess carbs into stored fat. Dietary fat does not trigger insulin secretion.

Insulin production can be controlled if we eat low-density carbs, dietary fat, and protein in the right proportions. If we can maintain insulin levels within what Dr. Sears calls a "therapeutic zone", it is easier to burn off excess body fat - and to keep it off permanently. Dr. Sears says it is possible, through the Zone to improve mental focus, enjoy increased energy and vitality.

Keeping your insulin levels within the therapeutic zone means staying in The Zone - hence, the name Zone Diet.

The Zone does not mean fewer calories

Unlike many other diets, the Zone does not tell you to eat fewer calories. Your calorie intake does not have to go down, but what you are eating has to change. The food you eat should consist of:

• Each meal must have some protein - about the size of a small chicken breast, or the palm of your hand (three meals a day).
• Each snack should have some protein in it (two snacks a day).
• The carbohydrate portion of a meal or snack should be about twice the size of the protein portion. Most of the carbs should be favorable carbohydrates, such as those found in vegetables, lentils, beans, whole grains, and the majority of fruits.
• A small proportion of the carbs may be unfavorable ones, such as those found in brown rice, pasta, dry breakfast cereal, bread, bagels, tortilla, carrots, fruit juices, and some fruits (mango, banana and papaya).
• The meal or snack should also include some fat - good fat. Such as the fat found in avocado, olive oil, fish oils, and nuts.

Basic rules for Zone Diet

• Have a Zone meal or snack no later than one hour after you wake up in the morning
• Interval between meals should be between 4 to 6 hours
• Have a meal between 2 to 2.5 hours after a snack - regardless of how hungry you are
• Before every meal or snack, assess your hunger level. If you are not hungry and your mind is clear, you are in The Zone
• Consume eight 8-ounce glasses of water per day
• Start the meal/snack with low-fat protein. Then add good carbohydrates with a low glycemic index, such as vegetables and fruits, plus good fats, such as olive oil or avocado
• Typical meal protein should weigh about 4 ounces for men and 3 ounces for women