Zone Diet Foods to Eat

Created by Dr. Barry Sears, the Zone Diet is a popular diet that involves eating a balanced ratio of carbohydrates, fat and proteins, allowing you to lose weight and still eat great-tasting foods. The diet was designed to reduce hunger and control the body's insulin levels.

Zone Staples

Foods encouraged in the Zone Diet are fresh vegetables, fruits, nuts, chicken and fish. Vegetarians can substitute meat products with soy products. The Zone Diet recommends that a third of your plate be filled with protein, two thirds with fruits and vegetables, and supplemented with a pinch of olive oil or almonds.

Foods to be avoided include pork, duck, rice, bread, pasta, cereals, butter, cream, all forms of sugar and vegetable shortenings. Fruits and vegetables with high sugar content (e.g., bananas, prunes, grapes, potatoes, carrots and corn) should also be avoided.

Proteins

Protein stirs up the hormone glucagon, which tells the body to release carbohydrates that build up in the liver. When those carbohydrates are freed, the brain tells the body that its energy supplies are fulfilled and that eating should stop.

Proteins you can eat on the Zone Diet include skinless chicken, calamari, turkey breast, fat-free cottage cheese, egg whites, clams, soy burgers and soy sausages.

Carbohydrates

On the Zone Diet, consuming a large amount of carbohydrates will produce too much insulin. The overload of insulin prompts the body to convert those carbohydrates into fat and store them in your gut, thighs, buttocks and other areas.

Carbohydrates you can eat on the Zone Diet include shredded and boiled cabbage, black beans, raw broccoli, eggplant, boiled mushrooms, tomatoes and blueberries.

Fats

The Zone Diet advocates eating monounsaturated fats. These fats can have a beneficial effect on your health when eaten in moderation and when used to replace saturated or trans fats. Monounsaturated fats are also high in vitamin E.

Carbohydrates you can eat on the Zone Diet include avocado, macadamia nuts, olive oil, peanut butter, peanuts, tahini (paste made from sesame seeds) and almonds.

Snacks

You can create a Zone Diet snack by combining a healthy protein, healthy carbohydrate and some nuts at snack time. Some examples include:

Yogurt
1/2 cup low-fat plain yogurt
3 almonds

1 oz. low-fat cheese
1 small apple
3 almonds

1/2 cup grapes
1 oz. low-fat cheese
3 almonds

Prepackaged Zone Diet meals and snacks that you can order on the Internet are available for delivery.