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

• 1

  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.

• 2

  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.

• 3

  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.

• 4

  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.

• 5

  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.

• 6

  Drink plenty of water, at least eight 8 oz. glasses each day.

• 7

  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.