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The Zone

Source of Recipe

3 Fat Chicks on a Diet
This summary was provided by 3FC.

What is the author's theory behind this plan?
Dr Barry Sears developed the plan to keep our bodies in a controlled 'zone', where our hormones are in balance at all times, and so that we can achieve maximum energy and weight loss. This Zone is where Dr Sears says we feel best - alert, focused and strong, among other qualities. Sears also believes that when we are in The Zone that our bodies will fight heart disease, diabetes, depression, cancer, and other disease states.

By controlling our food, we can control our insulin, one of our most powerful hormones. The general idea of the plan is to eat lean protein and natural carbohydrates in a formulated ratio. Man made carbs, such as bread, are limited on the plan. This is better defined as a 'controlled carb' plan, rather than low carb.

What is the carb limitation on this diet?
Food groups are balanced in the 40-30-30 plan. 40 percent of your food comes from carbohydrates. You can have 'favorable carbs', such as low glycemic vegetables, and 'unfavorable carbs, such as pasta or bread', however, you will eat much less if you choose the unfavorable carbs.

What are examples of the kind of food can I eat?
Lean proteins, such as chicken, fish and tofu, even lean beef is allowed. Most non-starchy vegetables are allowed and low to moderate glycemic fruits and vegetables. Refined carbs, such as grains and flours are allowed in moderation, but eating these restricts the amount of food you can eat. Dairy and meats should be low fat.

What are some of the foods that are definitely OUT?
Most foods can be eaten on this plan (in moderation), but for the weight loss phase, high glycemic foods should be avoided.

Do I need to count other things such as calories, protein, etc., or do I need to follow a formula or combination with my meal?
Meals are based on 40 percent carbs, 30 percent fats and 30 percent protein. This can be counted by the 'eyeball method' or by 'blocks', which is more exact. Your daily requirement is also based on a formula, which is calculated by gender, body fat percentage and activity level.

Are there different phases of the plan? If so, what?
No, there is basically only one weight loss phase. After you are at goal, you will continue on maintenance, which is the same plan with more fat.

What are some of the more popular features of this plan?
Dieters stand to lose weight at a steady pace on this plan. Also, it is important to eat every 4-5 hours on the plan, so hunger is less likely.

What are some of the more UNappealing features of this plan?
It can be difficult to plan out meals with ratios and percentages. Food is looked at scientifically and it can make eating less of a pleasure and more of an equation. The diet tends to be lower calorie than other carb restricted plans.

What obstacles or difficulties might I encounter?
Dr Sears recommends a Vitamin E supplement since he considers his plan overall, low-fat. Some critics claim that the diet is too low in other vitamins and minerals. Also, the 40/30/30 ratio is not perfect for everybody. You may have to tweak this number, and that can mean no weight loss until you find the ratio that is right for you.

Sample menu for a typical day on this plan:
Breakfast - Cottage cheese with fruit and nuts.
Lunch - Pita stuffed with turkey, light mayo and tomato, ½ orange and 12 peanuts.
Dinner - Green peppers stuffed with rice and hamburger, steamed zucchini and a peach.
Snacks - Jello salad with fruit and nuts

A synopsis of the plan and any other information that may be of use!
This plan seems complicated at first, but makes much more sense with research. It is a 'must' to read the book. Also, the official website is invaluable for quick figuring of how much food you will be allowed to eat on the plan, based on Lean Body Mass, which is calculated on the site, in combination with your activity level. If you are not very active, you will get much less food to eat. Included on the official site is an array of food combination ideas for those that just can't get the hang of figuring out the ratios and formulas. This is not an ultra-quick weight loss plan. It is a steady plan that is very similar to real life eating, so maintenance is attainable. It is suggested that if you follow this plan, to log your meals into a nutritional planner to see that you are getting your daily requirement of vitamins and minerals, and to see that you are eating enough calories.

DrSears.com Forums, FAQ's, recipes and more resources!


The Official Zone Site Offers the synopsis of the plan, plus resources and explanations.
http://www.zoneperfect.com/Site/Content/index.asp