Protein Diet Plan

The Zone Diet works on the principle that 100,000 years ago, we were meat eaters, and our metabolism is designed to handle the demands of a meat-based diet. 

Madonna, Demi Moore, and Jennifer Aniston swear by the results of the Zone Diet, which was created by Barry Sears, PhD.  The Zone Diet contains 40% carbohydrate, 30% protein, and 30% fat and is known as the 40-30-30 plan.

As the food industry evolved, more carbohydrates have been introduced into our daily diet, thus causing an imbalance in our metabolism to burn fat.  The reason for our extra weight can also be attributed to the many grains and starches in our diet (pasta, rice, breads, and potatoes).  The Zone Diet’s approach calls for a return to the diets of our ancestors where meat, fruits, and vegetables are the main dietary foods. 

The Zone Diet suggests that you need the right ratio of carbohydrates to proteins and fats in order to control the insulin in the bloodstream.  Too much of the hormone (insulin) can increase fat storage and inflammation in the body (conditions that are associated with obesity, type 2 diabetes and heart disease).  Sears asserts that by using the Zone Diet, you are actually optimizing the body’s metabolic function.  Through the regulation of blood sugar, you allow your body to burn excess body fat.

Although you are not prohibited from any particular food group, it is best to avoid food with high fat and carbohydrates such as grains, starches, and pastas.  The ideal sources of carbs are fruits and vegetables and for monounsaturated fats olive oil, almonds, and avocados are recommended.  The Zone Diet claims to use food as a drug for overall good health, weight loss and prevention or management of heart disease and diabetes.

Sears says that you can test to see whether you are ‘hormonally’ correct by eating following the Zone diet and see how you feel four hours later.  To simplify the Zone Diet, fill one-third of a plate with low-fat protein, and then two-thirds with fruits and vegetables.

Celebrities and some health experts say that the Zone’s recommendations do not stray far from the USDA’s (United States Dietary Association) dietary guidelines and therefore are advocates of the Zone Diet.  Others argue that the Zone Diet has flawed ratios but Sears argues that the Zone diet is a low-glycemic-load diet that has adequate protein.  . 

A critic of the Zone diet such as the AHA (American Heart Association) classifies the Zone Diet as high protein and does not recommend the Zone Diet for weight loss.  They contend that the Zone Diet has not been proven effective in the long term for weight loss.  The AHA issued an official recommendation warning against diets like the Zone Diet.  They believe that the Zone Diet is hazardous as it restricts the intake of essential vitamins and minerals present in certain foods.  The AHA also contends that the protein ratio in the Zone diet is too high even if the minimal fat ratio is good.  Robert H. Ecker M.D of the A.H.A. finds the Zone Diet’s theory on insulin flawed and argues that there is no scientific proof that the hormone insulin plays a big role in weight regulation.

Wikipedia defines “A healthy diet is one that is arrived at with the intent of improving or maintaining optimal health”. “This usually involves consuming nutrients by eating the appropriate amounts from all of the food groups, including an adequate amount of water.”

The main benefits of a healthy diet are:

1. Improves your immune system

2. Increases energy levels, vitality and alertness

3. Decreases your risk of heart disease and diabetes

4. Helps you cope with stress

A healthy diet is essential to live a healthy lifestyle. Having the correct nutrients can have a significant effect on your energy levels and vitality while decreasing the risks of disease. A healthy diet consists of meeting your daily calorie intake of the five major food groups with portion control of each food group totalling your necessary calorie intake.This will help you follow a healthy diet and lose weight at the same time.

The five major food groups are:

1. Fruit

2. Vegetables

3. Lean meat, fish, poultry, eggs, nuts, legumes

4. Bread, cereals, rice, pasta

5. Milk, yogurt, cheese

A healthy diet is also made up of portion control. The portion control of these five food groups are as follows:

Carbohydrates: 6 - 8

Protein: 1 – 2

Fats: 1

Dairy: 2 – 3

Fruit: 2

Vegetables: 5

Water: 6

What constitutes a serving size for these food groups to achieve a healthy diet?

1. Carbohydrates (6-8 serves daily)

One serving should contain about 0.5oz (15g) of carbohydrates. Examples of this include:

Bread 1 slice

Tortilla, roll, or muffin 1

Bagel, English muffin or hamburger bun 1/2

Rice, pasta, cooked cereal, grits 1/2 cup

Ready-to-eat cereal 3/4 cup (flakes or round)

Pancake, waffle 1 (4.5in diameter)

2. Protein (4-6 serves daily)

One serving of protein should contain about 0.5oz (15g) of protein. Examples of this include:

Cooked lean meat, fish or poultry 2oz- 3oz (60g – 90g)

Egg 1

Peanut Butter 2 tablespoons, 1oz (30g)

Cooked dried peas or beans 1/2 cup

Cooked dried beans 1/2cup

Nuts, seeds 1/3 cup

3. Fat (1 serve daily)

One serving of fat should contain about 0.2oz (5g) of fat.  Examples of this include:

1 tsp vegetable oil

1 tsp butter

1 tsp peanut butter

8 ripe olives

1 tbsp salad dressing

4. Dairy (2-3 serves daily)

One serving of dairy should contain about 0.01oz (300mg) of calcium.  Examples of this include:

Milk 1 cup

Yogurt 1 cup

Cheese 1 slice, 1oz (30g) (1.5oz cheese is about equal to 1 cup milk)

Cottage cheese 1/2 cup

Pudding 1/2 cup

Ice cream 1/2 cup

5. Fruit (2 serves daily)

One serving of fruit should contain about 0.5oz (15g) of carbohydrates. Examples of this include:

Chopped, fresh fruit 1/2 cup

Grapefruit 1/2

Cantaloupe 1/4

Canned fruit 1/2 cup

100% fruit juice 3/4 cup

Raisins or dried fruit 1/4 cup

6. Vegetables (5 serves daily)

One serving of vegetables should contain about 0.2oz (5g) of carbohydrates. Examples of this include:

Cooked vegetables 1/2 cup

Chopped, raw vegetables 1/2 cup

Raw, leafy vegetables 1 cup

Vegetable juice 3/4 cup

7. Water (6 serves daily)

Glass of water (10fl oz)

Vitamins and minerals

Many people believe that they can eat what ever they like and can make it up by having vitamin and mineral supplements to make up for this, however this is not the case. Your body absorbes the nutrients in foods are more effectively than in supplements. Furthermore, a majority of supplements on the market are mainly made with fillers you urinate very quickly.

A few things to remember:

1. Try and keep your BMI (Body Mass Index) in a healthy range

2. Try and eat plenty if fibre.

3. Have 8 glasses o water a day. A lack of water is the most common cause of tiredness

4. Limit alcohol and caffeine consumption

5. Reduce sugar intake

Maintain these tips to maintaining a healthy diet and healthy lifestyle and you will be amazed at how good you will feel.