How to Cook With the Zone Diet

The Zone Diet advocates using cruciferous and fibrous vegetables as a carbohydrate source.

Barry Sears, who has a doctorate in biochemistry, published the "The Zone Diet" in 1995. This book entailed a then-trendsetting diet and lifestyle plan based upon manipulation of macronutrient ratios. Sears suggests comprising total daily food intake of 30 percent fats, 30 percent proteins and 40 percent carbohydrates. The diet can be tailored to facilitate weight loss or increase athletic performance.

Things You'll Need

• Low-fat proteins, such as chicken, turkey or lean beef
• Cruciferous or fibrous vegetables, such as cauliflower, broccoli or leafy greens
• Olive oil, or oil high in omega-3 fatty acids

Instructions

1. Schedule daily meals in advance. Eat four to five hours after every main meal and two to 2 1/2 hours after each snack. This prevents the body's blood glucose levels from depleting, which causes an excessive hunger for carbohydrates.

2. Eat within one hour of waking. This increases your metabolism and helps regulate blood sugar levels throughout the day. Establishing the eating schedule after the body awakes from sleep is an integral component to The Zone Diet.

   Also eat small amounts frequently throughout the day. The Zone Diet entails consuming three meals and two in-between-meal snacks over a 24-hour period. Eating five small meals instead of two to three large ones prevents the rapid rise and drop in blood sugar that leads to excess fat storage and slow metabolic rates.

3. Begin each meal with three to four ounces of a low-fat protein followed by a fibrous carbohydrate or fruit. The Zone Diet entails eating each meal in proportions of 30 percent fat, 30 percent protein and 40 percent carbohydrates. For instance, a daily intake of 2,000 calories equates to 40 to 50 grams of carbohydrates per meal, 30 to 38 grams of protein per meal and approximately 15 to 16 grams of fat per meal. Each snack should consist of three ounces of protein for a 2,000 calorie diet. Although caloric needs vary among individuals, the ratio of carbohydrates to proteins to fats stays the same.

4. Incorporate olive oil or oil fortified with omega-3 fatty acids into meals that require added fats. One tablespoon of olive oil contributes 119 calories and approximately 12.78 grams of fat toward a dieter's daily nutritional intake. This amount of olive oil is commonly used to sauté vegetables and proteins or added to salad as part of a vinaigrette dressing. The diet suggests judging portions visually. Although not precise for calculating calories, filling one third of a plate with protein, one-third with fibrous vegetables and one-third with fruit can assist in determining meal proportions.

References

• The Zone Diet Plan: Getting Started in the Zone
• "Enter the Zone" Dr. Barry Sears and Bill Lawren; 1995

Resources

• I Health: Zone Diet Recipes
• Dr. Sears Zone Diet: Home