Stay in the Zone: A Painless Guide to the Zone Diet

The Zone Diet is more than just a diet; it 's a way of life. The diet balances the body 's hormones, namely glucagon and insulin, so that the body remains satiated on fewer calories for a longer period of time. The diet claims that it 's excessive insulin, not fat, that makes and keeps the body fat.

Zone Diet meals must maintain a 40:30:30 ratio of calories, with 40 percent coming from protein, 30 percent from "favorable carbohydrates " and 30 percent from fat. This keeps the body 's hormones level for a longer period of time, making it easier to control hunger and lose weight.

Zone Diet Meals

For the body to remain "in the zone, " a Zone Diet plate should be set up in the following way:

• Start withlow-fat protein. The portion should be about the size and thickness of your hand (3 oz. for women and 4 oz. for men) and should take up about one-third of your plate.
  
  
• Add "favorable carbohydrates " (mostly fruits and vegetables), which should take up the other two-thirds of the plate.
  
  
• Add a small amount of monounsaturated fats to your plate.

Low-Fat Protein Ideas

The following are great low-fat protein sources:

• boneless, skinless chicken breast
• egg whites
• fish
• soy products
• very lean red meat
• yogurt.

Avoid fatty red meat, organ meats and egg yolks.

Favorable Carbohydrates

The following should be considered favorable carbohydrates:

• all fruits, except bananas and raisins
• all vegetables, except corn and carrots
• barley
• oatmeal.

Avoid unfavorable carbohydrates, like bagels, rice, pastas and cereal, as they throw your body out of balance and spike hunger.

Omega-3 Fatty Acids

The Zone Diet makes clear that fat in moderation is not the enemy. Adding monounsaturated fats with Omega-3 fatty acids to your plate is essential to the diet. Omega-3 fatty acids reduce inflammation and provide for excellent cardiovascular health. They increase the body 's immunity and help with brain and joint function.

Monounsaturated fat choices include:

• almonds
• avocado
• fish oil
• olive oil.

Avoid saturated fats and trans fats, which are often found in highly processed foods, egg yolks and red meat.

Cooking with Zone Diet Recipes

Cooking Zone Diet recipes is easy if you remember that meals must include a 3 oz. to 4 oz. portion of protein, lots of vegetables and fruits and a small amount of monounsaturated fats. For breakfast try this delicious and filling frittata.

BLT Frittata

Ingredients

• 2 Tbsp Canadian bacon, sliced
• 1/2 cup spinach
• 1 Tbsp olive oil
• 1/2 medium tomato, chopped in bite-sized pieces
• 1/2 cup egg substitute or egg whites
• 1/4 cup 2-percent cheddar cheese
• salt and pepper, to taste
• 1 Tbsp low-fat sour cream, for garnish

1. Saute Canadian bacon and spinach in olive oil over medium heat for two minutes.
2. Add tomato.
3. Pour egg substitute over sauteed mixture and cook until almost done
4. Top with cheese.
5. Put under the broiler until cheese melts.
6. Add salt and pepper to taste.

Garnish with a dollop of low-fat sour cream and enjoy.

Eating Out on the Zone Diet

Unlike most diets, the Zone Diet allows you to live your life without constantly concerning yourself with your next meal. When you go out to dinner remember a few simple rules and you can stay on track:

• Avoid the bread basket.
• Eat only half of your dessert, or only enjoy fresh fruit for dessert.
• Pick a low-fat protein.
• Substitute unfavorable carbohydrates with double vegetables.

Zone Diet Food Delivery

Many celebrities, including Brad Pitt, Cindy Crawford and Jennifer Aniston, have their Zone Diet food delivered. Companies offer three freshly made meals and delicious snacks delivered daily for convenience.

As the diet doesn 't allow for many processed foods, Zone Diet delivery helps dieters stick to the plan without spending all day cooking. Many different companies provide Zone Diet delivery, and the meals are normally gourmet, leaving little room for boredom. However, meals are often pricey, starting at around $30 per day.

Zone Diet Tips

Here are a couple more tips for people on the Zone Diet:

• Include at least 30 minutes of exercise six days a week.
• Take vitamin supplements when needed but remember food should be your body 's main source of nutrients.

The Zone Diet is a healthy way of life. It includes healthy Omega-3 fatty acids, fruits and vegetables rich in polyphenols (antioxidants) and low-fat protein to keep hunger at bay. However it does involve quite a bit of cooking, unless you can afford a delivery service.

If you 're looking for a long-term diet, the Zone Diet helps you lose weight and keep it off.