Zone Diet Instructions

In 1999, Dr. Barry Sears launched Zone Labs to study the genetic and hormonal factors that contribute to weight gain. He developed the Zone Diet as a way control the body's inflammatory responses that lead to increased fat. The diet is based on the idea that by consuming the right ratio of carbohydrates, proteins and fats --- 40:30:30 --- the body will achieve hormonal balance and better health. The specific ratio can make the Zone Diet seem more complicated than others, but it can be broken down to a few simple guidelines.

Instructions

• 1

  Calculate your Zone block needs using the online calculator listed in Resources section of this article. The calculator will determine your body fat percentage and lean body mass. These numbers are used to determine the right number of carbohydrate, protein and fat mini blocks and overall Zone blocks needed each day. One mini block each of carbohydrates, protein and fat creates the correct 30:30:40 ratio necessary for the Zone Diet. One mini block of carbohydrates is equal to 9 grams, for example, half an apple or 1/4 cup of black beans. One mini block of protein is equal to 7 grams, for example, 1 oz. of chicken or two egg whites. One mini block of fat is equal to 1.5 grams, for example, six peanuts or three olives.

• 2

  Build meals and snacks around your block number. Blocks are meant to be spread throughout the day. Use a food journal to plan ahead. See the Resources section for a chart of mini food blocks for the diet.

• 3

  Consume three meals and two snacks a day, incorporating low-fat proteins like turkey, chicken and fish, as well as plenty of vegetables and lower quantities of fruits, legumes and dairy. Include a snack whenever you go more than five hours between meals. Always eat the meals and snacks, even if you do not feel hungry.

• 4

  Choose vegetables and fruits as your primary source of carbs. Eat eight servings of non-starchy vegetables each day and one to two servings of fruit. A serving size could include 3 cups of lettuce, 1 cup of chopped broccoli, four celery stalks or 1/2 cup green beans Avoid potatoes, carrots, corn and peas. For fruit, good choices include 1/2 medium apple, 1 cup whole strawberries or 2/3 cup blueberries. All fruits can be eaten on the Zone Diet, but consume bananas and grapes in limited quantities.

• 5

  Limit legumes and dairy to one serving a day. A serving of legumes includes 2 tablespoons hummus or 1/4 cup canned black beans. 6 oz. of 2% milk, yogurt or cottage cheese count as one serving of dairy.

• 6

  Limit condiments to three small servings a day. On the Zone Diet, condiments include items like nuts and nut butters, avocado and olive oil. Some options include six almonds, 1/2 teaspoon peanut butter or 2 tablespoons of avocado.