Zone Diet Recipes and Plan

Zone diet is a weight loss program through healthy eating, developed by Dr. Barry Sears, a biochemist by profession. According to Sears, a healthy body can be gained through a balanced intake of 40% carbohydrates, 30% proteins and 30% fats. He claims that following the zone diet prevents a person from having diabetes, heart ailments and cancer. It also helps in maintaining normal blood pressure and a perfect hormonal balance.

People who want to lose weight, mostly starve or take up diet plans that advise less intake of carbohydrates and fats. Studies have shown that this kind of crash dieting has adverse effects on the body. Following a crash diet may make a person lose weight initially however, this plan may backfire. One may feel more hungry and eat more, thus gaining double the weight he lost. These kinds of diet may also affect the health of the person as it contains very less or zero intake of nutrients. One must avoid following such diets.

Zone diet is planned according to the eating habits of people who lived 100 years ago. Dr. Sears believes that those people consumed small meals containing a lot of fruits and vegetables and adhered to a balanced intake of proteins and carbohydrates, at regular intervals. Zone diet is based on this nutritious diet plan. Instead of having three meals a day, zone diet recommends several small meals: breakfast, mid-day snack, lunch, evening snack and dinner. An important thing about zone diet is that it does not completely restrict a person from consuming any particular kind of food. Following this diet does not mean that you have to avoid eating your favorite foods. In a zone diet plan, you can lose weight by planning your meals and eating anything you like in moderation.

Three main things that should be present in your food are carbohydrates, proteins and fats. Dr. Sears also says that our daily intake of food is high in carbohydrates which causes an increase in insulin levels, leading to accumulation of fat in the body, that may give rise to several diseases. In a zone diet, the right intake of protein regulates the growth of insulin, and glucagon is produced, which promotes the burning of fat and subsequently, loss of weight.

The total calorie intake per day in a zone diet is supposed to be 1700 calories, with not more than 500 calories every meal and 100 calories every snack. Zone diet aims not only to help lose weight, but also to bring about a change in the person following it. People who follow the zone diet have reported that they feel relaxed, energetic and more focused at work.

It is very important to plan your daily menu in a zone diet. Your carbohydrate intake should be restricted to whole grains, lentils, fresh fruits, beans and vegetables. Other foods that are high in carbohydrates are rice, pasta, mango, dry breakfast cereal, carrots, etc. Zone diet does not ask to avoid them totally, but they can only be consumed in moderation.

Protein intake should include egg whites, fish, chicken breast, mushrooms, soy products and skinless turkey breasts. You can also consume dairy products like low fat milk, cheese, avocados and silvered almonds. Desserts can also be consumed, but moderately.

Here are some sample recipes for a zone diet meal.

Vegetable-Omelet

Ingredients

• 1 whole egg
• 6 egg whites
• 1½- 2 tsp sugar (grained)
• 2 medium-sized onions
• 1 medium-sized carrot
• salt and pepper- as per taste
• 1⅓ tsp olive oil
• pinch of oregano

Procedure

Cut the carrots and the onions fine. Heat a non stick pan with ½ tsp olive oil, add these vegetables, salt and pepper and cook till the vegetables become tender. Keep it for cooling. Beat the whole egg in a bowl and mix with the cooked vegetables. In another bowl, blend the egg whites with sugar. Heat the remaining olive oil and cook the egg white-sugar mixture. Add the cooked vegetables on top of it and allow the omelet to set properly. You can team it with whole wheat bread.

This recipe would be a great choice for your breakfast. You can also include oatmeal, toast and fruits like grapes, strawberries, pear, orange, etc in your breakfast.

Easy Chicken Recipe

Ingredients

• 3 oz white meat chicken
• ⅓ cabbage
• 1 red bell pepper
• ½ tsp sesame oil
• 2-3 tbs fat free ginger soy dressing
• ¾ cup snow peas
• 2-3 tsp silvered almonds

Procedure

Chop the cabbage, bell pepper and the chicken into small pieces. Take a non stick pan and heat the oil. Add the chicken pieces and fry till they are tender. Put in the cabbage, bell pepper, peas and mix well. After it is fully cooked, add the silver almonds and ginger soy dressing and let it blend well.

An important thing to remember is that your diet plan will depend on your age, gender and medical background. So, it would be beneficial to consult a doctor before taking up this diet plan.

Keeping a track of what one is eating and how much one is eating can be very difficult in a zone diet. As the old saying goes 'no gain without pain', this surely rings true. Following a zone diet is a safe method of losing weight and is also one of the best ways to lead a long and healthy life.