The Zone Diet

The Zone Diet was created by Dr. Barry Spears. The main point of this diet is closely linked to the evolution of mankind. As is the case with all large animals, human gense took thousand of years to change as the environment changed. In evolutionary terms, 100,000 years is a relatively short time. Breads, grains and pasta did not exist in our diets more than 8,000 years ago.

For the past several hundred thousands of years, humans have eaten primary two different food groups. Those include lean protein and natural carbohydrates, from fruit and vegetables rich in fiber.

Essentially, our genes are still from the hunter-gatherer era and not from the farmer. Farming is a relatively new activity and our genes have not yet adapted to eating farmed products.

We have been programmed to gather fruit and vegetables and capture the occasional prey. Instead, we are consuming large quantities of very dense, highly processed carbohydrates, such as grains and products made from grains. Pasta, bread, corn products, bagels, etc. are generally made from highly processed carbohydrates.

Because we are not programmed to consume large amounts of processed carbohydrates, we experience unpleasant biochemical reactions to that consumption. The negative consequences include weight gain, insulin fluctuations, diabetes, heart disease, and generally bad health.

The Zone Diet takes into account our genetic makeup. With the Zone Diet, Dr. Spears says, we consume the fuel our bodies really need for optimum health.

We tend to receive incorrect nutritional information from our friends, family members, weight-loss companies, government bodies and the media. A majority of the typical weight-loss programs aim to cut down on fat. According to Spears, all this does is raise the proportion of carbohydrates we are consuming, increasing our insulin level, and making us fat and unhealthy.

You would not eat spoonfuls of sugar, but sugar has no fat - it is pure carbohydrate. Our attempts at fat free chips, low fat cookies and muffins, fat free ice creams, end up giving us more and more carbohydrates, like somone who eats spoonfuls of pure sugar.

After 30 years of trying to eat low fat foods we have gotten fatter, rather than leaner. We have got exactly the opposite result. More than 50% of the UK´s and USA´s populations are overweight.

The more carbohydrates (carbs) we consume the more insulin we secrete. Insulin turns excess carbs into stored fat. Dietary fat does not trigger insulin secretion.

Insulin production can be controlled if we eat low-density carbs, dietary fat, and protein in the right proportions. If we can maintain insulin levels within what Dr. Spears calls a "therapeutic zone", it is easier to burn off excess body fat - and to keep it off permanently. Dr. Spears says it is possible, through the Zone to improve mental focus, enjoy increased energy and vitality.

Keeping your insulin levels within the therapeutic zone means staying in The Zone - hence, the name Zone Diet.

Carbohydrate, protein and fat balance

In basic terms, the Zone diet says your intake of food should consist of 40% carbohydrate, 30% fat and 30% protein. If you can make sure that each meal you consume is roughly within those parameters your health and weight will improve.

Unlike many other diets, the Zone diet does not tell you to eat fewer calories. Your calorie intake does not have to go down, but what you are eating has to change.

The food you eat should consist of:

Every meal must have some protein - about the size of a small chicken breast (three meals a day).

Each snack should have some protein in it (two snacks a day).

The carbohydrate portion of a meal or snack should be about twice the size of the protein portion. Most of the carbs should be favorable carbohydrates, such as those found in vegetables, lentils, beans, whole grains, and the majority of fruits.

A small proportion of the carbs may be unfavorable ones, such as those found in brown rice, pasta, dry breakfast cereal, bread, bagels, tortilla, carrots, fruit juices, and some fruits (mango, banana and papaya).

The meal or snack should also include some fat - good fat. Such as the fat found in avocado, olive oil, fish oils, and nuts.

The Rules For The Zone Diet

Have a Zone meal or snack no later than one hour after you wake up in the morning

Interval between meals should be between 4 to 6 hours

Have a meal between 2 to 2.5 hours after a snack - regardless of how hungry you are

Before every meal or snack, assess your hunger level. If you are not hungry and your mind is clear, you are in The Zone

Consume eight 8-ounce glasses of water per day

Start the meal/snack with low-fat protein. Then add good carbohydrates with a low glycemic index, such as vegetables and fruits, plus good fats, such as olive oil or avocado

Typical meal protein should weigh about 4 ounces for men and 3 ounces for women