How To Lose Weight – The Zone Diet

How To Lose Weight - The Zone Diet
The Zone Diet

The Zone diet is a popular diet that focuses on balancing your food intake. The Zone diet recommends that no meal should exceed more than 500 calories and no snack more than 100 calories. There are no foods which are considered off limits with this diet but balancing your food choices is a must.

Your ratio of foods on the Zone diet should be:

  • Carbohydrates 40%
  • Fats 30%
  • Proteins 30%

This ratio allows your body to derive more energy from your carbohydrate intake as opposed to relying on increased protein levels.

There are many benefits which have been linked with the Zone diet and they are:

  • Increased energy levels
  • Increased concentration levels
  • Effective for those dealing with diabetes

When you follow the Zone diet your focus will be on eating plenty of fresh fruits and vegetables along with nuts and sufficient amounts of protein. You are advised to stay away from processed foods and those containing high salt levels.

A common problem for many overweight people is that they tend to overload on carbs and they don’t eat enough protein. By controlling the amount of carbohydrates you eat and increasing your protein levels people find they can lose weight easily.

The problem with eating too many carbs is that they produce insulin which your body stores as fat. Protein contains a hormone called glucagon which frees up your stored carbohydrates in your body.  Eating carbs is what makes you feel full. So it only makes sense that if you balance your carb and protein levels you will feel full on fewer calories. This is the premise that the Zone diet works on.

By following the Zone diet you will be eating 3 meals a day and 2 snacks. It is important to eat all of these foods each day, even if you do not feel hungry. Actually not feeling hungry is a good sign! It means that you are losing body fat.

The calories you will consume on the Zone diet will be 1100 to 1200 for women and 1400 to 1600 for men.

There are recommended foods that you should not eat on the Zone diet.

Not Recommended:

  • Sugar
  • Breads
  • Pasta
  • Potatoes
  • Cereals
  • Juices
  • Soda
  • Alcohol
  • Caffeine

Foods to be eaten in Moderation:

  • Bananas
  • Figs
  • Grapes
  • Prunes
  • Peas
  • Carrots
  • Corn

A typical lunch could consist of a turkey or chicken salad with lettuce and a variety of mixed vegetables and a dressing made of oil and vinegar. This can be followed by fresh fruit.

When going out for dinner choose your salad and vegetables first. Then choose lean protein such as fish, turkey, chicken, lamb or tofu. For dessert you can just order a fresh fruit or a fruit salad.

If you do decide to drink alcohol with your meal then drink on a full stomach as this will absorb the alcohol and slow down the rate that it gets absorbed into your bloodstream. While drinking you must reduce your carbohydrate intake to avoid gaining any weight.  It is not advised to drink while trying to lose weight.

Below is a sample menu from the Zone Diet:


Tomato Basil Omelette with Sliced Potato


Cranberry Orange Muffin


Grilled Chicken Salad


Baked Cod with Lentils


Pork Loin with Sauerkraut

Stuffed Peppers with Chick Peas


Crab Salad

Peach Cobbler

Low fat Pretzels

There have been many great reviews on the Zone Diet. One person lost 43lbs in 16 weeks on this diet. They had their diabetes under control and their doctor was amazed at how much their blood level changed in this short amount of time.

Many people have also commented that they don’t have the food cravings that they used to. This is mainly due to you now eating in a balanced way.

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