Because the kinds of food (in the correct ratio) you will be eating on the Zone Diet are far more important than the number of calories you consume, you can feel free to munch on snacks throughout the day, keeping your blood sugar stabilized so that you never feel hungry.

Dr. Barry Sears, who created the Zone Diet, says that eating foods in this ratio will regulate your insulin levels, so that you have plenty of energy, and most importantly, lose weight at a sensible pace. Eating at frequent intervals is the key to keeping your insulin levels controlled, so you will have your first meal of t he day within one hour of awakening, and regularly scheduled snacks after that.

A full Zone Diet meal will have enough food to keep you in the weight-losing “zone for between four and five hours, and a snack will be good for two to tow and one-half hours. You must eat your Zone Diet snacks even if you don’t fell hungry (how many other diets allow that?) because if you don’t, your insulin level will drop, and hunger will return.

But what will you actually be eating on the Zone Diet? When you first begin the diet, you will calculate how much carbohydrates, protein, and fats you should be getting each day. But the standard for protein, for example, is four “blocks” per day for men and three “blocks” per day for women. Here is a sample Zone Diet daily menu to give you a clearer picture of what you’ll be eating.

Breakfast:

Protein - Six scrambled egg whites wit one ounce of Canadian bacon

Carbohydrate One-half cup strawberries and one small melon wedge with one slice of whole grain bread

Fat One-quarter cup almond slivers

First Snack:

Protein – One ounce of turkey breast meat (deli style)

Carbohydrate – One cup strawberries

Fat - Six or eight peanuts

Lunch:

Protein, carbohydrates and fat combined in a chicken salad with four ounces of cooked white chicken meat, a tomato slice, all the lettuce and celery you like, one cup of grapes, and four teaspoons of light mayonnaise. You can serve in on one slice of whole grain bread.

Dinner:

Protein - Six ounces of white meat poultry

Carbohydrates – one to tow cups of steamed broccoli; one cup of boiled onions; and one half cup of fresh cranberries.

Fat – Four teaspoons of almond slivers

Second snack:

Half a sliced apple (carbohydrate) and one ounce of cheese (protein and fat)

The point is that all the meals and snacks you eat on the Zone Diet will contain foods in the 40:30:30 ratio, except that women should eliminate the fat from one of their daily snacks.

You also won’t be eating refined sugar on the Zone Diet, but you can use artificial sweeteners on your fruit and save that for the dessert portion of your meal.

While following the Zone Diet means that you will have to put some thought into keeping your meals in the proper ratio, you will be rewarded with not only a sustainable weight loss, but a boost in your energy and well-being!

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