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The zone diet and weight control

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The zone diet

The zone diet is a low-carb diet based on the principle of regulating levels of insulin and other hormones in the blood within recommended levels (The Zone). The idea behind the diet is to eat the correct balance of food at the right intervals to keep you in this zone

How does the zone Diet Work?

The zone diet suggests a balanced intake of 40% carbohydrates, 30% proteins and 30% fats. The diet's inventor Dr Barry Sears claims that a 30:40 ratio of protein to carbohydrates helps maintain a balance between the hormones insulin and glucagen which is optimum for fat-burning. Dr Sears also suggests that this balance of food types could help promote the production of natural anti inflamatory chemicals within the body, improving your health and making you less prone to certain illnesses.

Fats should be monounsaturates where possible - sources include olive oil and nuts. Fats to avoid are animal fats and some types of vegetable fats such as coconut oil and sunflower oil. Dairy products are also high in unsaturated fats and consumption of these needs to be watched carefully on this diet.

Eat at Intervals

The zone diet suggests that you eat five times a day - three main meals and two snacks. You should eat within an hour of getting up and a similar amount of time before going to bed. You should not go for more than five hours without a meal or snack. You need to drink plenty of water too.

Omega 3 Fish Oil

Omega 3 fish oils are recommended as a part of the zone diet and many users take omega 3 supplements. These are widely recognised by nutritionists as having a highly beneficial effect on general health including helping to reduce incidences of heart and cardiovascular problems. They are also good for joint and bone problems and asthma.

General principles

The general principles of the diet are common sense and not too hard to follow: Make sure you try and keep the protein part of each meal as lean and low-fat as possible. Exercise, gently at first if you haven't exercised for a while and try to do at least half an hour a day even if it's just taking the dog for a walk!

Consult your doctor or medical professional before beginning any diet or exercise plan.

zone dietWhat foods does the zone Diet suggest?

A days eating on the zone diet might look like this:


  • Scrambled egg


  • Omelette or
  • Stuffed Mushrooms


  • Grilled fish with veggies and salad or
  • Chicken with mushrooms and pepper or

Zone Diet Recipes

Advantages of the Zone diet

The zone diet is easy to follow once you have mastered serving the right size of portion, and is seen as a 'balanced' diet suitable for reaching and maintaining your ideal weight.

Makes allowances for plenty of healthy fruit and vegetables and does not totally exclude carbs.


Can be expensive regarding the ingredients.

Need to learn the correct ratio of food portions.

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