The Zone Diet

The Zone Diet is a specific way of eating that balances a person's insulin levels simply by eating the right combination of carbohydrates, protein, and fats at every meal and snack. The combination is 40% carbohydrates, 30% protein, 30% fat. When these macronutrients are out of whack and insulin levels are chronically high, they can wreak havoc on your body's hormonal equilibrium. Side effects of this hormonal imbalance are weight gain, glucose intolerance, high blood pressure, high trigylcerides, coronary heart disease, cancer, diabetes, and a whole laundry list of increased health issues. There are also health risks when insulin levels are too low. Therefore, it is advised to not go to long without eating a meal or snack.

The benefits of eating in the Zone are that you will feel less hungry and you will be more alert and energized throughout the day. When following the Zone, body fat is lost fast. To help you get started in the Zone, here are a few tips and tricks for meal and snack preparation.

Every meal must start with making sure that there is an adequate serving of lean protein. A good rule of thumb for how much is to use the palm of your hand. This measurement also includes the thickness of your palm as well. Most women will need about 3 ounces and men will need about 4 ounces.

Once you have your protein source, it is now time for the carbohydrates. In the Zone, there are two categories, "favorable" and "unfavorable." "Favorable" carbohydrates have a lesser effect on insulin and include most vegetables, except corn and cooked carrots. Most fruits, except bananas and raisins are "favorable" as well. "Unfavorable" carbohydrates include grains and starches, such as pasta, bread, bagels, cereals and potatoes. As far as how much "favorable" carbohydrates you should be eating every meal, divide your plate into thirds. Two thirds of your plate should consist of "favorable" carbohydrates and the other third should already be taken by your protein.

Now it is time for the fat. Trust me, fat does not make you fat. "Good" fats like monounsaturated and long-chain omega-3 fats are your friends. Olive oil, coconut oil, nuts, and avocados are great sources of these types of fats. Omega-3 fats come from fish and fish oils. The benefits of omega-3 fats are numerous. More to come on that in a future post. To finish off your plate all you need is a small amount of monounsaturated fat like olive oil on your veggies or a few nuts like almonds, cashews, or walnuts.

For those that really want to geek out on Zone measurments:

1 Block=9 grams of Carbohydrates
1 Block=7 grams of Protein
1 Block=1.5 grams of fat
(This assumes that there is about 1.5 grams of fat in each block of protein, so the total amount of fat needed per 1 block is 3 grams.)

This was my 4 block breakfast this morning.
3 slices of bacon = 1 block of protein
3 slices of Egg Bake = 3 blocks of protein and 3 blocks of carbs
32 grams of all natural, no sugar added apple butter = 1 block of carbs
1 heaping tbsp of peanut butter = 4 blocks of fat