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Zone Diet
Developed by Barry Sears, a former researcher in biotechnology at the Massachusetts
Institute of Technology, The Zone Diet is a life-long hormonal control strategy, defined as
keeping the hormone insulin in a tight zone.
This diet is based on two key principles:
balance and moderation. Balance your plate at every meal and never eat too many calories
at any one time. Correct serving sizes are based on your eyes and the palm of your hand.
Start with Protein: Your body needs a constant supply
of protein to replace what's lost on a daily basis, so every Zone meal starts with an adequate
serving of low-fat protein. Without adequate incoming protein, your muscles and your immune
system weaken. Protein also stimulates the release of glucagon, a hormone that signals the
body to release stored carbohydrates from the liver to maintain adequate blood sugar levels
for the brain. Glucagon also acts as a brake on excess insulin. If glucagon levels increase, insulin
levels decrease. When it comes to protein, there are three basic Zone rules:
- Never consume more protein bigger than the size and thickness of the palm of your hand.
For most American females, that translates to three ounces of low-fat protein and for most
American males, about four ounces.
- The protein serving should occupy one-third of your plate. Unless you are extremely active, your
body can't utilize more protein than that at a single sitting.
- Choose the leanest protein you can find, since you're likely to add fat to the dish and saturated
fat in any diet should be kept to a minimum. Remember that animal protein is not a requirement of
the Zone. You do have to consume adequate protein, but vegetarians can accomplish this by eating
egg whites, low-fat dairy products, tofu, or soy meat substitutes. In fact, using soy products as
your primary protein source may actually be the healthiest version of the Zone.
Sources of lean protein include:
Skinless chicken breast, turkey, fish, very lean cuts of meat,
egg whites, low-fat dairy products, tofu, and soy meat substitutes.
Balance with Carbohydrates:
Since the protein portion of a Zone meal must be balanced with carbohydrates, fill the remaining
two-thirds of your plate with a lot of vegetables, some fruit, and just a small mix of grains and
starches. Not all carbohydrates are equal in their ability to control insulin levels.
Since your goal is insulin control, make sure that most of your carbohydrate choices come from
the favorable category; unfavorable carbohydrates should be treated as condiments.
Favorable Carbohydrates include: most vegetables (except corn, beets, carrots),
most fruits (except bananas and raisins, and selected grains (oatmeal and barley)
Unfavorable Carbohydrates include: grains and starches (pasta, bread, bagels,
cereals, potatoes, etc.), selected fruits (such as bananas and dried fruit) and selected vegetables
(such as corn, carrots and potatoes)
A diet heavy on unfavorable carbohydrates without enough protein is a prescription
for elevated insulin, which means getting fatter and less healthy with every meal.
Add a touch of Fat:
Once you've balanced your plate with lean protein and favorable carbohydrates, it wouldn't be a
complete Zone meal without fat. Remember, it takes fat to burn fat.
"Good fats" come in two forms: monounsaturated fats and long-chain omega-3 fats.
Monounsaturated fats come from olives and olive oil, certain nuts (almonds, macadamias, cashews
and peanuts), and avocados. Long-chain omega-3 fats come from fish oils.
"Bad fats" should be restricted as much as possible. These are saturated fats and
trans fats. Saturated fat comes from animal meat and high-fat dairy products; trans fats are
artificial fats created by the food industry, commonly listed as partially hydrogenated oil. Common
sources of these fats include: lard, butter, margarine, safflower and soybean oils. There is also a
type of omega-6 fatty acid known as arachidonic acid, found primarily in fatty red meats, egg yolks,
and organ meats. The human body needs some arachidonic acid, but too much can be damaging.
The higher your insulin levels, the more your body is stimulated to make arachidonic acid.
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