How to Do the Zone Diet

Unlike some other fad diets, the Zone Diet does not rely on counting calories or make superfluous claims about how much weight you will lose. Rather, the Zone Diet claims to improve overall health by creating a hormonal balance by eating certain foods and avoiding others. If you're interested in learning more about this eating plan, Mahalo's guide on how to do the Zone Diet will introduce you to the basics.

The content in this page is not a substitute for professional medical advice. Please contact your doctor before using the information presented here.

• The Zone Diet was developed by Dr. Barry Sears, who claims that his plan will help followers lose weight by improving hormonal balance, reducing their caloric intake and increasing metabolism. In addition, Sears claims that the Zone Diet can help prevent high blood pressure, diabetes and heart disease. The diet is reportedly safe for those with Type 2 diabetes.

(Creative Commons photo by EraPhernaliaVintage)

• Zone dieters are instructed to eat three meals and two snacks per day, and are encouraged to do so even if they don't feel hungry. Meals and snacks should consist of 30% protein, 30% fat and 40% carbohydrates.

More specifically, meals should consist of:

1. A three to four ounce serving of low-fat protein, or a piece of meat about the size of the palm of your hand: Skinless chicken, turkey, fish, egg whites and soy protein are encouraged
2. A serving of "favorable" carbohydrates, including vegetables other than corn, legumes and beans, fruits other than bananas and raisins, and grains in the form of oatmeal and barley
3. A small portion of omega-3 and monounsaturated fats, such as olive or canola oil, almonds, avocados, macadamia nuts and fish oil

Sears encourages Zone dieters to fill up their plate with one-third protein, two-thirds carbohydrates and add a dash of fat. Followers of this diet are encouraged to balance every meal and snack in this manner for the best results. Dieters are also encouraged to drink at least eight glasses of water per day.

• Although the Zone Diet does not explicitly forbid any foods, followers are encouraged to avoid or limit their intake of

1. Starches, such as pasta, bread, potatoes, white rice and breakfast cereal
2. Processed foods
3. High-sodium foods
4. Red meat, except for very lean cuts
5. Bananas, raisins and corn
6. Full-fat cheeses
7. Fruit juice and soda (even diet soda)
8. Caffeine

• Followers of the Zone Diet can reportedly expect to lose up to 10 pounds per month and gradually see their amount of body fat decrease. Those who don't lose weight will still reportedly enjoy benefits such as increased energy and better overall health. The Zone Diet is not meant to be followed for a set period of time, but is designed to be a long-term commitment to more healthy eating.

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• Introduction
• What You Should Eat
• What You Shouldn't Eat
• Conclusion