The Zone diet is designed to promote fat loss and
weight loss, but its developer also claims that the diet
brings about substantial health benefits. This diet is
highly structured. Participants in the Zone diet are
instructed that every meal and every snack should consist
of 40%carbohydrates, 30%protein, and 30%fats.
This produces what Sears considers the ideal ratio of
protein to carbohydrate. The protein to carbohydrate
ratio of .75, Sears says, allows the body to function at
optimal level. He refers to this optimal functioning as
being ‘‘in the Zone.’’ Being in the Zone claims TO
boosts energy, delays signs of aging, helps prevent certain
chronic diseases and allows the body to function at
peak physical and mental levels. The Zone diet is less
concerned with people reaching a specific weight than
with reducing body fat. The goal is for men to have only
15% body fat and women 22% body fat.
The amount of food a Zone dieter consumes is
based on that person’s protein needs. Protein needs
are calculated based on height, weight, hip and waist
measurements, and activity level. The amount of carbohydrates
and fats allowed on the diet derives from
the calculation of protein needs. The result is a daily
diet that usually ranges from 1,100–1,700 calories. Dietitians
consider this a low calorie diet. To simplify meal
planning, portions of proteins, carbohydrates, and fats
are divided into Zone Food Blocks. Instead of eating a
certain number of calories, the dieter eats a specific
number of Zone Blocks in the required proportions.
On the Zone diet, foods are either ‘‘good’’ or
‘‘bad.’’ Some ‘‘good’’ foods that are allowed (in the
proper ratios) include:
-proteins: lean chicken, turkey, and other poultry, seafood,
egg whites, and low-fat/non-fat dairy products.
-carbohydrates: fruit, non-starchy vegetables, oatmeal,
barley, very small amounts of grains
fats: small -amounts of canola and olive oil.
Some ‘‘bad’’ foods that are restricted include:
-red meat and organ meats such as liver
-egg yolks
-fruits and vegetables: carrots, corn, raisins, bananas,
papaya, mango, most fruit juices and many fruits
-bread, cereal, rice, bagels, most baked goods
-potatoes
-whole milk dairy products
-red meat or fatty meats
-caffeinated coffee
-alcohol
-diet soft drinks
Getting the protein :carbohydrate:fat proportions
right requires a good bit of measuring and calculating,
which can, at least at first, be time consuming and
confusing. Zone participants are also instructed to
do the following:
-Eat three meals and two snacks daily, all of which
meet the 40:30:30 ration of carbohydrates to proteins
to fats.
-Eat the first meal of the day within one hour of
arising.
-Never allow more than five hours to pass without
eating.
-Drink more than 8 cups (64 oz or almost 2 L) of
water daily.
-Exercise moderately every day.
-Meditate daily.
The Zone diet was developed by Barry Sears. Sears
has a Ph. D. in biochemistry, but no special training in
nutrition. He began working on this diet in the 1970s.
After his father died prematurely of a heart attack at
age 53, Sears began studying the role of fats in the
development of cardiovascular disease. In 1995, his
book Enter the Zone, became a bestseller. Since then
he has written a dozen books and cookbooks about the
Zone diet, established a Web site, and developed a
program of home-delivered Zone meals, turning the
Zone diet concept into a multi-million dollar business.
