Zone Diet Plan

From LoveToKnow Diet

The Zone Diet is relatively easy to follow. However, as with most diet plans, there are mandatory guidelines that need to be carried out for weight loss to occur. How you put your meals together and the time you eat each meal and snack is the key to making the Zone work for you.

Protein Carbohydrate Ratio

In order to achieve weight loss, you must get and keep your body in the correct balance of hormones responsible for appetite. This can only be achieved by eating the right amount and combination of food at the right times.

A precise combination of protein and carbohydrate is a central principle of this program. The golden ratio is 1:1. In Zone language, this means one block of protein to one block of carbohydrate at each meal and snack. In grams, this translates to 7 grams of protein to 9 grams of carbohydrate. An example of a block of protein is 1 ounce of uncooked chicken breast or 1.5 ounces of deli sliced ham. Carbohydrate blocks generally consist of 1 or more cups of greens or ½ to 1 cup of fruit.

Timing

The second most important principle to this regime is when you eat. The importance of this guideline enables blood sugar levels and insulin levels to be appropriately maintained in your system. This allows for normal hunger to arise without excessive cravings or ravenous feelings. Hence, overeating is less likely to occur as so often happens when famished at mealtime.

The golden times to eat are:

  • Within 1 hour of waking
  • Every 4 –5 hours after the last Zone meal; or
  • 2 –2 ½ hours after a Zone snack
  • A Zone snack before bedtime
  • A Zone snack 30 minutes before exercising

Sample meal plan

In order to successfully apply this plan to you, your specific block requirements for protein and carbohydrate must be determined. In fact, the first step of the diet program defines the formula for figuring your Protein Prescription. Generally, a typical male needs 4 blocks of protein at each meal. For females, three protein blocks are adequate at each meal. (You can calculate your specific requirement by using the detailed formula outlined the book).

Sample Menu for Males

Breakfast

Protein: 6 egg whites, 1 ounce lean Canadian bacon

Carbohydrate: 1 slice whole grain bread, 1 c. strawberries, ¼ c. melon

Fat: 4 tsp. slivered almonds

Lunch

Protein: 4 ounces cooked chicken breast

Carbohydrate: celery (no limit), 1 c. grapes, lettuce (no limit), 1 tomato slice, 1 slice whole grain bread

Fat: 4 tsp. light mayonnaise

Afternoon Snack

Protein: 1 oz. turkey

Carbohydrate: ½ c. grapes

Fat: 1 tbs. guacamole

Dinner

Protein: 6 oz. deli turkey breast meat

Carbohydrate: 1 ½ c. steamed broccoli, 1 c. boiled onions, ½ c. cranberries

Fat: 4 tsp. slivered almonds

Bedtime snack

Protein: 1 oz. deli turkey breast meat

Carbohydrate: 1 c. strawberries

Fat: 6 peanuts

Sample Menu for Females

Breakfast

Protein: 1 c. low fat plain yogurt, 1 oz. lean Canadian bacon

Carbohydrate: 1 c. strawberries

Fat: 1 tbs. slivered almonds

Lunch

Protein: 3 oz. grilled chicken

Carbohydrate: 2 c. romaine lettuce, ¼ c. sliced mushrooms, ¼ c. chopped tomatoes, ¼ c. chopped onion, lemon juice to taste, garlic powder, 1 dash of Worcestershire sauce, pepper to taste, 1 orange

Fat: 1 tbs. olive oil

Afternoon Snack

Protein: 1 oz. cheese

Carbohydrate: ½ apple

Dinner

Protein: 3 oz. pork

Carbohydrate: ½ apple, 2 c. steamed broccoli

Fat: 1 tbs. olive oil

Bedtime Snack

Protein: 1 oz. cheese

Carbohydrate: ½ c. grapes


 


Comments

Hi Serakee,

I think you've identified what needs to be done. Make a plan to add exercise to your day and change what you eat. To help you see what changes need to be made, write down what you eat for a week including quantities. At the end of the week, look to see how many calories are in the menu you've eaten. You can use a website like walford to find calorie amounts or buy a calorie counting book.

Taking the time to do this will give you an idea of how many calories your taking in. This is the first step to taking control of your eating because it educates you to know not only what you eat but the reality of how many calories it is.

Calories from fat equal 9 calories per gram while calories from vegetables are less than half that. Learning to make smart calorie choices can make a big difference in your weight.

The reason we suggest you speak with your doctor is that each person is individually unique and your doctor can take into account your medical history.

-- Contributed by: Donna Sundblad

I actually have some questions... umm well I want to start a diet because I am 23 and need a life change. I don't really know which diet is right for me. I know you guys say to talk to a doctor before starting a diet but I don't have one to talk to. So maybe you guys can help because I really need it. The situation is this, I am 5'7 and weigh almost 200lbs. I don't eat a lot, at least I don't think so, but I do know it is what I eat and I don't get any exercise in except when I walk to work which is only 2 mins. away from where I stay. so none at all. I have the dedication to do this, I just don't know where to begin so could you please help and give me some advice. Thanks a lot... Sherakee

-- Contributed by: sherakee

Hi Judy,

That does sound delicious, but to have your salad work for the Zone Diet, you'd have to figure the amount of protein, carbohydrate and fat in the meal and then adjusts amounts to fit criteria for one of the meals or snacks. To be able to lose weight on this diet, you must maintain the correct balance of hormones responsible for appetite. This involves amounts, combination of foods and timing of your meals.

-- Contributed by: Donna Sundblad
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