The Zone is a lifelong diet management program developed by Barry Sears to help people stay away from a wide range of diseases and improve their overall body health. The entire system is based on one key factor known as “Insulin Hormone” produced by your diet in your body. The insulin levels are divided into three categories:
- Balanced Level
- Higher Level
- Lower Level
The Zone Diet Plan has been designed to keep insulin hormone levels balanced with the help of right food choices and healthy food combinations which are suggested to be treated as powerful drugs. The Zone is a one-weekly program which can be extended to get lifelong benefits.
BENEFITS OF ZONE DIET
Once you enter into the “ZONE” you will begin experiencing amazing physical as well as mental benefits such as:
- Improved fitness levels
- Improved physical health
- Improved mental health
- Feeling alert & less fatigued
- Thinking, feeling, looking and performing better
- Getting quick and permanent fat reduction
- Prevention of chronic diseases such as cancer and diabetes
- Reverse effects of premature aging
- Protection from arthritis and osteoporosis.
- Relief from pain and inflammation
- Reduce Risk of Breast Cancer
- Protection from Infections
- Improvement in Immune System
- And many other health benefits
THE BASIC ZONE RULES
- Zone meal should be eaten within the first hour after waking.
- Have 3 Zone meals along with 2 Zone snacks every day.
- Make sure you never miss zone meal more than 5 hours.
- Include vegetables and fruits in your diet.
- Consume as much water as you can every day or at least 8-ounce glasses.
- If you can’t make zone meal, don’t worry, let it go but make sure your next meal should be a perfect zone meal.
CH. 2: FOOD AND HORMONES – YOUR KEYS TO ENTERING THE ZONE
The Zone Diet will simply teach you how to adjust the levels of insulin and other hormones in your body. These hormones are produced due to the effects of different food groups which can be categorized as:
Those grow in ground such as fruits and vegetables and they stimulate the production of insulin in the body.
Those move around such as chicken or fish and they affect the other hormone known as glucagon.
They stimulates the production of another hormone known as eicosanoids
THREE MAJOR TYPES OF HORMONES
Levels of all the three hormones must be balanced as any irregularity can cause various minor to major health issues.
Insulin is a “storage hormone” and its responsibility is to send signals to the body and brain about the storage of incoming hormones. The lack of insulin will cause a number of health problems including fat gain, premature aging and various other chronic health problems.
Glucagon is a “mobilization” hormone and its responsibility is to send signal to the body to release out stored resources of carbohydrate in the liver so the level of blood sugar which is fuel for the brain can be replenished. The lack of glucagon will make you feel hungry and tired.
Eicosanoid is considered to be a master hormone that greatly helps in keeping the insulin levels in control and it also works to improve other hormonal systems functioning inside the body.
- An Increase in insulin level will make you gain fat.
- The major cause of heart disease is higher levels of insulin.
- Politically your stomach is not correct.
- Every man and woman has different genetics.
- It is believed that fat effectively burns fat.
- Carbohydrates can make aging faster.
- The Zone has been proven to be a lower protein diet.
CH. 3: GETTING STARTED IN THE ZONE
START WITH PROTEIN
Your each meal should be containing low fat protein so your body can be supplied required amount of protein. In case of having lower levels of protein in your diet, your muscles and immune system both will get weaker.
Best Protein Choices
- Egg whites
- Low-fat dairy products
- Skinless chicken
- Soy meat substitutes
- Very lean cuts of meat
BALANCE WITH CARBOHYDRATES
Protein must be balanced with the supply of carbohydrates. However, you must know that not all the carbohydrates are actually good for your insulin levels and therefore, it is better to know a little bit more about the favorable and unfavorable carbs.
Some of the vegetables, fruits and selected grains such as barley and oatmeal have higher capacity to stimulate insulin.
Some of the starches and grains such as bread, potatoes, pasta, cereals, bagels and fruits and vegetables such as raisins, carrots and corn have lower capacity to stimulate insulin.
ADD FAT IN YOUR PLATE
After you have chosen best protein and carbs for your plate, add good fat to make your diet real zone diet. Fats are divided into two categories which are as follow:
These are monounsaturated fats gained from selected nuts, olive oil, and avocados. Long-chain omega-3 fats also come in good fats and they come from fish as well as fish oils.
- Fish oils
- Olive oil
These are saturated fats found in red meat and high-fat dairy products. Another type of bad fats is called trans fats that are created artificially by the food manufacturing companies. One more type of fats is called arachidonic acid and it is found in red meats, organ meats and egg yolks.
- Egg yolks
- Fatty red meat
- Organ meats
- Processed foods
HOW TO PREPARE A ZONE MEAL PLATE?
While you are preparing a zone meal plate, divide it into three sections i.e. protein, carbohydrates and fats.
One third of the platen[
Two third of the plate
A Typical Day In A Zone
- A white omelet
- 2⁄3 cup of slow cooked oatmeal
- A cup of strawberries
- A grilled chicken salad
- 3 ounces of chicken breast
- Olive oil and vinegar dressing
- Fresh fruit for dessert
- 2 hard-boiled eggs
(Replace yolks with hummus)
- 2 hard-boiled eggs
- 5 ounces of salmon
- 2 cups of steamed vegetables
- 1 cup of mixed berries for dessert
- 1 ounce of soft cheese
- A glass of wine
TIMING OF ZONE MEALS
|Breakfast||Within 1 hour after waking||7:00 A.M|
|Lunch||Within 5 hours after breakfast||12:00 P.M|
|Late-afternoon Snack||Within 5 hours after lunch||5:00 P.M|
|Dinner||Within 2–3 hours after snack||7:00 P.M|
|Late-night Snack||Before bed||11:00 P.M|
CH. 4: A ZONE MAKEOVER FOR YOUR KITCHEN
This chapter covers all your preparation for the beginning of first week in the zone and you will learn why and how it is important to make your kitchen “Zone Friendly” so you can easily manage your scheduled meal plans without getting distracted. Here you will take two important steps:
First of all you will remove out all unfavorable carbohydrates, dried foods, saturated fats, omega-6 polyunsaturated fats and all other foods which might be potentially harmful for your zone
All potentially harmful foods will be replaced with the selective food sources such as low-fat sources of protein, monounsaturated fats, soybean-based food products etc
SHOPPING LISTS: FOR DAYS 1, 2, 3, 4 & FOR DAYS 5, 6, 7
Here you will find two separate shopping lists in which you will learn what you exactly need to buy from the following food categories:
Beans and Legumes
CH. 5: RECIPES FOR A WEEK IN THE ZONE
A typical week in the zone for both males as well as females have been designed and each plan has a balance of all the three main foods categories i.e. protein, carbohydrate and fat. In this chapter, you will learn how to prepare delicious foods with very simple recipes. You will exactly know what ingredients in how much quantity you need to have for making zone meal.
WEEKLY MEAL PLAN FOR TYPICAL MALE &FEMALE
- Breakfast: Fruit Salad
- Lunch: Chef’s Salad
- Dinner: Ginger Chicken
- Breakfast: Yogurt and Fruit
- Lunch: Tuna Salad
- Dinner: Foiled Flounder with Green Beans
- Breakfast: Fruit Smoothie
- Lunch: Cheeseburger
- Dinner: Vegetarian Stir-fry
- Breakfast: Scrambled Eggs and Bacon
- Lunch: Tofu Dip and Veggies
- Dinner: Spiced Lamb with Vegetables
- Breakfast: Old-fashioned Oatmeal
- Lunch: Chili (Meat or Vegetarian)
- Dinner: Shrimp Scampi with Vegetables
- Breakfast: Spanish Omelet
- Lunch: Grilled Chicken Salad
- Dinner: Broiled Salmon
- Breakfast: Vegetable Omelet
- Lunch: Stuffed Tomatoes
- Dinner: Chicken Marinara with Three-Bean Salad
CH. 6: MORE QUICK AND EASY ZONE BREAKFASTS, LUNCHES, DINNERS, AND SNACKS
Once you are benefited with the meal recipes mentioned in chapter 5 as the weekly meal plans for typical males and females, you would sure like to take further steps to improve your overall body health. In this chapter you will find more customized recipes which will not just save your time but also provide you more benefits. The recipes mentioned in this chapter are exclusively designed to fulfil males’ body requirement, however, they can still be used by the females after putting aside 1⁄4 of the finished dish which can be saved for serving as snack or you can simply reduce the amount according to the recipe before you cook.
French Toast Sticks
Bagel and Lox
Turkey or Tuna Sandwich
Picnic-style Cold Tempeh Salad
Grilled Sole with Leeks
Pork Medallions and Apples
Tofu-Vegetable Kebabs with Yogurt Olive Dip
CH. 7: DINING OUT IN THE ZONE
In this chapter you will learn the ways to utilize your knowledge about preparing homemade zone meal recipes for dining out. This might surprise you as you are going to discover the expensive way of eating out. The author suggests going to French restaurants as they charge you more and give you less foods but you will still be able to enjoy the best food without going out of the zone.
SIMPLE RULES FOR EATING OUT
Rule #1: Avoid eating rolls at the restaurants.
Rule #2: Go for entrée containing low fat protein.
Rule #3. If you are waiting for your dinner, go for water or wine instead of rolls.
Rule #4: Look for favorable carbohydrates in your plate.
Rule #5: Check out the volume of carbohydrates.
Rule #6: If you plan to eat dessert, don’t go for carbohydrates.
FAST FOOD ZONE MEALS
Wendy’s 12 oz. of chili
McDonald’s Grilled McChicken Sandwich (throw away 1⁄4 of the bun)
Burger King BK Broiler without mayo (throw away 1⁄4 of the bun)
Taco Bell Chicken tacos
ZONE MEALS FOR THE BUSINESS TRAVELER
Six egg white omelet
Addition of oatmeal
Breakfast buffet with fruit and eggs (scrambled)
Grilled chicken Caesar salad
Extra side of vegetables
Fresh fruit for dessert
Fish with extra vegetables
Fresh fruit for dessert
CH. 8: THE SOY ZONE
Zone does not confine you to consume only animal protein, in fact, it requires you to eat protein from any source including animals and vegetables and the best source of getting protein from vegetarian is Soy. Soy is considered to be the best food for every vegan as well as meat lover as it contains protein and certain type of phytochemicals known as isoflavones and they bring amazing health benefits.
HEALTH BENEFITS OF SOY
It decreased higher levels of cholesterol.
It reduces the risks of heart diseases.
It prevents the development of breast cancer in women.
It decreases prostate cancer.
It provides protection from osteoporosis
It minimizes the symptoms of menopause
Vegetarian Zone Meals from the Soy Zone
(1 Breakfast or Dinner Entrée)
Greek Salad With Garlic-Oregano Dressing
(1 Lunch or Dinner Entrée)
Easy Barbecue Tempeh and Vegetables
(1 Dinner Entrée)
Very Berry Smoothie
(4 Snack Portions or 1 Breakfast Entrée)
Ch. 9: THE ANTI-AGING ZONE:LIVING LONGER AND LIVING BETTER
Everyone wants to stay young by preventing the occurrence of signs of aging. However, it is not possible in most of the cases as it is a natural process which can just be slower down by following a proper zone diet plan as a lifelong diet management system that guarantees healthy life. In this chapter of ZONE you will learn the secret to live longer and better and you will learn about anti-aging zone lifestyle pyramid which is based on calorie restricted diets and will help you reverse aging process. There are some very simple steps to be followed while monitoring your progress.
CH. 10: ZONE SUPPLEMENTS
While you are following the recommended zone exercises, mediation and diet plan, you also need to think about the minerals and vitamins to reverse the effects of aging and in this chapter, zone supplements are discussed in details and the summery of the recommended supplements is mentioned below:
|Vitamin E||100-400 IU|
|Fish Oil||5 grams|
|Vitamin C||250–500 mg|
|Cheap Insurance||Cheap Insurance|
|Folic acid||500–1,000 ug|
|Vitamin B3||(niacin) 20 mg|
|Vitamin B6||(pyridoxine) 5–10 mg|
|Exotic and Not-So-Cheap Insurance|
|Supplements for Vegetarians|
|Vitamin B12||50 ug|
|Algae oil containing DHA||3–5 grams|
Ch. 11: FINE-TUNING THE ZONE
Fine Tuning the Zone is another important chapter as it helps you further improve the results according to your unique biochemistry. The zone diet is not some kind of traditional diet plan but it covers your entire life by balancing and controlling the insulin and other hormones levels.
THE ZONE “1–2–3” METHOD
The author has suggested 1–2–3 method while choosing the foods to bring them into zone. For every meal you will follow the following amount:
1 Gram of fat
2 grams of low fat protein
3 grams of carbohydrate.
ABOUT Barry Sears
Mr. Barry Sears (PH.D), the author of “A Week In The Zone” is one of the most published scientists and researchers. He holds 13 U.S. patents in drug delivery and technology of hormonal control. His other bestselling publications are:
Mastering the Zone
Omega Rx Zone
Top 100 Zone Foods
What to Eat in the Zone.
Zone Food Blocks
Zone Meals in Seconds
Zone-Perfect Meals in Minutes
The most remarkable thing about the books of Barry Sears is that they were translated into 22 languages and more than 4 million copies have already been sold in about 40 countries all around the globe.