DescriptionThe Zone diet is designed to promote fat loss and
weight loss, but its developer also claims that the diet
brings about substantial health benefits. This diet is
highly structured. Participants in the Zone diet are
instructed that every meal and every snack should con-
sist of 40% carbohydrates, 30% protein, and 30% fats.
This produces what Sears considers the ideal ratio of
protein to carbohydrate. The protein to carbohydrate
ratio of .75, Sears says, allows the body to function at
optimal level. He refers to this optimal functioning as
being ‘‘in the Zone.’’ Being in the Zone claims TO
boosts energy, delays signs of aging, helps prevent cer-
tain chronic diseases and allows the body to function at
peak physical and mental levels. The Zone diet is less
concerned with people reaching a specific weight than
with reducing body fat. The goal is for men to have only
15% body fat and women 22% body fat.
The amount of food a Zone dieter consumes is
based on that person’s protein needs. Protein needs
are calculated based on height, weight, hip and waist
measurements, and activity level. The amount of car-
bohydrates and fats allowed on the diet derives from
the calculation of protein needs. The result is a daily
diet that usually ranges from 1,100–1,700 calories. Die-
titians consider this a low calorie diet. To simplify meal
planning, portions of proteins, carbohydrates, and fats
are divided into Zone Food Blocks. Instead of eating a
certain number of calories, the dieter eats a specific
number of Zone Blocks in the required proportions.
On the Zone diet, foods are either ‘‘good’’ or
‘‘bad.’’ Some ‘‘good’’ foods that are allowed (in the
proper ratios) include:
proteins: lean chicken, turkey, and other poultry, sea-
food, egg whites, and low-fat/non-fat dairy products.
carbohydrates: fruit, non-starchy vegetables, oat-
meal, barley, very small amounts of grains
fats: small amounts of canola and olive oil.
Some ‘‘bad’’ foods that are restricted include:
red meat and organ meats such as liver
egg yolks
fruits and vegetables: carrots, corn, raisins, bananas,
papaya, mango, most fruit juices and many fruits
bread, cereal, rice, bagels, most baked goods
potatoes
whole milk dairy products
red meat or fatty meats
caffeinated coffeeKEY TERMS
B-complex vitamins—A group of water-soluble vita-
mins that often work together in the body. These
include thiamine (B 1 ), riboflavin (B 2 ), niacin (B 3 ),
pantothenic acid (B 5 ), pyridoxine (B 6 ), biotin (B 7 or
vitamin H), folate/folic acid (B 9 ), and cobalamin
(B 12 ).
Dietary fiber—Also known as roughage or bulk.
Insoluble fiber moves through the digestive sys-
tem almost undigested and gives bulk to stools.
Soluble fiber dissolves in water and helps keep
stools soft.
Dietary supplement—A product, such as a vitamin,
mineral, herb, amino acid, or enzyme, that is
intended to be consumed in addition to an individual.
Eicosanoids—Hormone-like compounds made from
fatty acids. Eicosanoids are thought to affect blood
pressure, blood clotting, and inflammation.
Enzyme—A protein that change the rate of a chem-
ical reaction within the body without themselves
being used up in the reaction.Fatty acids—Complex molecules found in fats and
oils. Essential fatty acids are fatty acids that the body
needs but cannot synthesize. Essential fatty acids are
made by plants and must be present in the diet to
maintain health.
Glucagon—A hormone made by the alpha cells of
the pancreas that helps regulate blood sugar (glu-
cose) levels by signaling liver and muscle cells to
release sugar stored as glycogen.
Glycemic index—A ranking from 1–100 of how much
carbohydrate-containing foods raise blood sugar levels
within two hours after being eaten. Foods with a gly-
cemic index of 50 or lower are considered ‘‘good.’’
Insulin—A hormone made by the beta cells of the
pancreas that controls blood glucose (sugar) levels
by moving excess glucose into muscle and liver to
store as glycogen.
Pancreas—A gland near the liver and stomach that
secretes digestive fluid into the intestine and the hor-
mones insulin and glucagon into the bloodstream.Zone diet