The Zone Diet | Foods To Eat & Foods To Avoid

The zone diet is one of the new diet plans available nowadays that was first developed in the late 90s through the famous book “the zone” written by the American biochemist Dr. Barry Sears who believes that food is like a drug that should be consumed in the right dose and at the right time to get its full beneficial potential and avoid its harmful effects.

The zone diet encourages people to restrict their food intake into certain ratios mainly 40% carbs, 30% protein, and 30% fat to lower the carbohydrate intake that is to blame for a lot of chronic diseases that we suffer from nowadays, it also gives you the extra benefit of reducing the overall amount of inflammation in our bodies through its healthy food items with plenty of antioxidants and vitamins and the one-third ratio of protein is for the purpose of reducing the insulin to glucagon ratio that results in a cascade of events leading to more reduction of chronic diseases risk with immunity enhancement and better mental and physical performances and overall increased longevity and weight loss.

The Way To Follow The Zone Diet

This diet encourages you to have 3 main meals and 2 little snacks in between so you should eat five times a day but you should choose food items with lower carb content, low glycemic index, low-fat protein, and monounsaturated fats that are preferable to any other types of food.

In the hand-eye method, the hand is used as a mnemonic tool, your five fingers mean you should eat five times a day and you shouldn’t spend more than five hours between your meals, you also shouldn’t delay breakfast for more than one hour after waking up and the size and thickness of the palm of your hand is the amount of protein you should be having equal to almost one-third of your plate while two big fists are the amount of healthy carbohydrates content you should add and one fist is equal to the unhealthy carbohydrate content and a little dash of healthy fats.

This diet has shown great benefits in helping people lose weight and have better diabetes control and is considered to be one of the heart-healthy diets especially if paired with some exercise every day to make its health effects shine faster and maintain your progress for longer.

Foods you Should Avoid

  1. Refined carbohydrates: pasta, bread, white flour, etc.
  2. Starchy vegetables: peas, corn, potatoes, etc.
  3. Sugary fruits: bananas, dried fruits like raisins, dates, etc.
  4. Added sugar: sweet pastries, candy, cakes, etc.
  5. Soft drinks.
  6. Processed meat: bacon, ham, sausage, etc.

» Now, Let’s Discover The delicious foods you can enjoy on the Zone Diet

Foods you Should Eat

1) Skinless Chicken Breast

120 grams of skinless chicken breast contains 198 calories, 4.3 grams of fat, 0 grams of carbs, 37 grams of protein.

Chicken breasts are full of lean proteins with all of the essential amino acids we need to build strong muscles, necessary blood proteins, and cellular enzymes, these proteins also play a very important role in controlling your appetite and keeping you full for longer periods of time, they have been linked to giving people better moods through the high content of the amino acid tryptophan in them which increases the levels of serotonin in the body.

Chicken is one of the best sources of iron, helping you avoid getting anemia and having better oxygen-carrying capacity. It is also an amazing source of vitamin B complexes which are highly needed for energy production and DNA synthesis.

Chicken is also full of selenium which is required for your thyroid health and to boost your immunity, along with phosphorus which helps you have stronger denser bones, they are way lower on fat and calories when compared to red meat which is wonderful for losing weight and most of the fat content in chicken breast is polyunsaturated and monounsaturated fatty acids that have a good impact on your cardiovascular health.