Definition of the Zone Diet | What Foods are Allowed

What is Zone Diet

A Time of Traditional Eating

Long ago, when people mostly ate meat, fruits, and vegetables, their strength and vitality peaked. There were no grains or bad carbs.

Within its zone, only meat, fruit, and veggies are allowed. This diet comprises 40% carbohydrates, 30% protein, and 30% fat and is known as “The 40-30-30 Diet”.

Dr. Barry Sears founded this diet, which he believed was the solution to diseases that disturb insulin levels.

He claimed that Insulin is the answer to a healthier and fit body. By maintaining its normal level, we can achieve a healthy lifestyle.

He made a proportion that for every 1 gram of Fat, there should be 2 grams of Protein and 3 Grams of Carbohydrates.

This diet is also recommended for diabetics and individuals with cardiovascular risk. It helps to regulate blood glucose levels and promotes weight loss.

The diet aims to consume low-glycemic index food items and low-fat protein.

This food distribution will help maintain normal insulin levels. Disrupted insulin levels are linked to inflammation, type-2 diabetes, and cardiovascular diseases.

What are the foods inside the Zone?

The zone diet plan comprises fruits, vegetables, lean meat, and monounsaturated fats such as olive oil, avocado, and almonds.

What is zone diet

What is zone diet – Vegetables

Fruits include berries, mangoes, grapes, and apples, all high in vitamins and minerals.

Starchy vegetables are removed, and we will focus on green leafy vegetables, eggplant, tomatoes, and those not included in grains and rice.

Dr. Sears wants to develop a meal plan that does not produce too many calories. In Nutritional Biochemistry, excess calories are converted into body fat.

So, people who are obese and overweight will gain the advantage of balancing meals with the help of a zone diet.

This diet also helps those who have problems with cravings, as it is high in satiety. It helps individuals control their hunger and makes them full.

Plenty of recipes can follow the zone diet; some are available online, while others can be given by their Registered Dietitian and Nutritionist.

Before following this kind of diet, always seek the help of your Physician or Registered Dietitian to understand its potential effects.

Compared to other diets like Atkins, Paleo, and Mediterranean diets, the Zone diet can introduce starchy vegetables in the long run and focuses on non-starchy vegetables, fruits, and low-fat lean meat.

What does science think?

Based on the study conducted by Marlyn Damiano of Rowan University Entitled “Is the Zone Diet Safe, Effective and Practical for Everyone in 2015, she concluded, “People with Chronic Conditions such as renal disease, liver disease, and other cardiovascular diseases may not benefit from a diet like this due to a load of protein being processed by the body as suggested by the Chair of the Nutrition Committee at the American Heart Association in the article by Chambers (2002).

Performance athletes would also not benefit from this diet, as they would lose energy through carb-cutting (Cheuvront, 1999).

The only study discussed that showed a positive outcome was with overweight or obese premenopausal women who showed no loss in Micronutrients while on a diet (Gardner et al., 2010).

Productive traits of the Zone diet are as follows: The Zone Diet features good amounts of fruits and low starch vegetables and is low in saturated fats (balanced diet), provides anti-inflammatory health benefits, restricts low nutrition carbohydrates, and if followed correctly allows for steady weight loss (Sears 2015) (Harvard Medical School, 2007) (Healthy weight forum, 2003/2013)”, Marlyn Damiano quoted.

Marlyn Damiano used male and female subjects aged 18 to 99 from different occupations, ethnicities, health levels, and education levels.

The study included them because they are legally consenting adults who may or may not be candidates for this diet. The results of the survey showed the following:

Based on Familiarity, the chart shows that 30% of participants have little idea about the Zone Diet because of acquaintances and the internet but would not like to follow the Zone Diet.

Regarding safety, 30% felt the Zone diet was extraordinarily safe and 70% thought it was moderately safe for them.

60% felt it provided a good nutritional balance. Twenty percent felt adjustments should be made for each fitness goal, and 10 percent were unsure about the Zone Diet.

The study rated the diet’s effectiveness for the subjects at 30%, 60%, and 10%, respectively.

The Conclusion

This data, based on the study of Marlyn Damiano (2015) from Rowan University, showed enough evidence that people react differently to the Zone diet. However, more studies regarding differences in nationality and ethnic groups are needed to show the accuracy and effectiveness of how the Zone Diet will affect a person’s body.

However, it showed that some individuals reacted positively to The Zone Diet’s effect on their health; some noted that it had not demonstrated enough impact to make them feel positive, and some did not claim any positive health effect.

The Zone Diet limits itself to people with terminal diseases and those currently undergoing medications and therapy. It showed a positive and beneficial effect on obese people, proving that it is effective in losing weight.

The fat in the body is burned down through proper exercise and usage of the Zone Diet. Adequate awareness of nutrition and a balanced diet can significantly affect one’s health.

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Damla Sengul

Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.