The Zone Diet was created by Dr. Barry Sears. The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. The Zone Diet can best be described as a moderate-carbohydrate, moderate-protein, moderate fat diet that has approximately one gram of fat for every two grams of protein and three grams of carbohydrates (the Zone 1-2-3 Method™).

Any diet that excessively uses the word high or low to describe it is hormonally unsustainable. The only diet that can maintain hormonal balance for a lifetime must use the word moderate to describe it. The Zone Diet is moderate in

• Low-fat protein

• Low glycemic-load carbs (mostly fruits and vegetables)

• Heart-healthy monounsaturated fats

With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the human diet – insulin, glucagon and eicosanoids.

Insulin – A storage hormone. Excess insulin makes you fat and keeps you fat.

Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.

Eicosanoids – These are the hormones that ultimately control silent inflammation. They are also master hormones that indirectly orchestrate a vast array of other hormonal systems in your body.

Guidelines for following the Zone Diet

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Let Zone Diet Info give you a “hand” with the Eyeball Method.

PROTEIN
Tip: To determine the amount of protein in your meal, look at your hand. The amount of protein you should consume at each meal should be equal to the size and thickness of your palm. This category includes chicken, fish, beef, turkey, egg whites, low-fat cheeses, tofu, veal or low-fat pork.

CARBOHYDRATES
Tip: When choosing more favorable carbohydrates, such as fruits or vegetables, your portion size can be determined by curling your hands into 2 loose fists. When choosing less favorable carbohydrates, such as those with higher levels of sugar or starch, allow yourself only one fistful.

FATS
Tip: Give fats a “thumbs up!” Additional fat added to your meal equals the size of the tip of your thumb. This category includes butter and olive oil.

FOODS THAT GET THE THUMBS DOWN
Tip: Sugar in all forms, Breads, Pastas, Potatoes, Rice, Bagels, Cereals, Juices, Sodas, Alcohol and Foods or Beverages containing caffeine. Although these foods get the thumbs down Remember you can have them in moderation from time to time.

FRUITS THAT GET THE THUMBS DOWN
Tip: Although no foods are forbidden in the Zone, some fruits that are high in sugar and should be consumed only in limited quantity are: Bananas, Figs, Prunes, Raisins and Grapes.

VEGETABLES THAT GET THE THUMBS DOWN
Tip: Some vegetables should be eaten in moderation for they contain higher sugar content than most other veggies. These vegetables are: Potatoes, Peas, Carrots and Corn.

TYPICAL LUNCH TIPS
Turkey, Fish, Beef, Chicken or Tofu over a bed of lettuce with mixed vegetables and salad dressing (oil & vinegar). Side of fresh fruit. Use the eyeball method.

GOING OUT TO DINNER
Tip: Eat as much salad as you would like with a moderate amount of dressing. Next, always choose your protein (chicken, fish, beef, veal, Iamb or low fat tofu). If you are offered a breadbasket, you can always politely decline. Steamed vegetables are best. Order fresh fruit for dessert.

ALCOHOL
Tip: If you choose to drink alcohol, it is best to have some food in your stomach before you drink because the food will slow down the absorption rate of the sugar into your bloodstream and will help to keep your insulin levels in check. Remember that you will need to eat fewer carbohydrates at that meal if you choose to drink alcohol.

Simple enought! Since everyone will respond slightly differently depending on insulin sensitivity and output, a little experimentation is necessary. This, too, is addressed in the Live Lecture; you just need to do a little test.

1. Eat your meal.

2. Do your thing.

3. 3 hours later, ask yourself: am I hungry, but alert; or am I hungry, but tired or dopey?If you’re hungry but alert, you’re in the right Zone for fat metabolism. You’re doing it right. If you’re hungry and tired, you’re suffering the slope of lowering blood sugar. You may crave a carbohydrate snack. Either reduce your carb intake, or increase everything else to provide blood sugar stability.

This is a simplified guideline to following the zone diet. For a more detailed description and more extension information on the zone check out the official Zone webiste: http://www.zonediet.com/

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