How to Do the Zone Diet
The Zone Diet is a popular diet created by Dr. Barry Sears as a better way of life. The diet aims to achieve proper hormone balance by maintaining insulin, glucagon and eicosanoid levels for long-term weight control. Balance comes through eating a moderate diet of carbohydrates, proteins and fats in a ratio of one gram of fat, two grams of protein and three grams of carbohydrates. Eating this way controls hunger, while still getting the correct nutrients.
Instructions
Find out how many Zone food blocks to eat. Zone blocks are units of measure for the types of food allowed. One block of protein is equal to 1 to 1.5 oz of lean protein, while one block of carbohydrates could equal ¼ cup of black beans or 3 cups of shredded cabbage. And, one block of fats is equal to 1/3 tsp. of olive oil or six peanuts. Most women can eat 11 blocks each of proteins, carbohydrates and fats each day, split between three meals and two snacks. Men average 14 blocks a day. Activity levels can change the daily allowances.
Decide how many blocks you will eat for each meal and snack. For a woman allowed 11 blocks each day, a meal would consist of three protein blocks, three carbohydrate blocks and three fat blocks. A sample lunch might be 3 oz of grilled chicken and 3 cups of steamed broccoli with a sprinkling of 1 tbsp.of silvered almonds.
Learn which foods are on the list. The Zone Diet focuses on lean proteins and carbohydrates, broken into low-density and high-density and monounsaturated fats. The list is long, so eating a variety of foods shouldn't be a problem.
Eat your meals and snacks even if you're not hungry. This means a meal every 4 to 6 hours or 2 to 2 1/2 hours after snacking. Eating on this schedule helps maintain insulin levels.
Take an Omega-3 supplement daily to regulate inflammation, which according to Dr. Sears is behind many health problems. Polyphenols, the phytochemicals in vegetables and fruits, are also anti-inflammatory aids.
Drink plenty of water, at least eight 8 oz. glasses each day.
Get out and exercise. Aim for six days a week of aerobic exercise such as walking, bicycling or step aerobics. Three days a week do strength training. Try stretching on the days you don't do strength training.