The Zone Diet - the star diet!

What it is?

The Zone is a nutritional program based on balance and moderation. Its goal is hormonal balance; specifically, keeping your insulin levels in a desired range. When insulin levels are too high, fat stores cannot be accessed for energy. When insulin levels are too low, cells will not receive energy to function.

The diet was developed by Barry Sears PhD and based on 15 years of bio-nutritional research and guided by the science that won the Nobel Prize for medicine in 1982. By following this approach, Dr. Sears found that one could enjoy such benefits as body fat loss, increased energy levels, better mental focus and a reduction in the risk of such chronic diseases as heart disease and diabetes. Dr Sears' research was driven by his own family history of coronary artery disease.

The program is popular among people keen to lose weight, and has been followed by celebrities like actor Matthew Perry and actress Jennifer Aniston. Even though the diet is low in calories, it contains enough fat to provide a sense of fullness. In addition, normalising insulin levels can eliminate food cravings, making it easier for dieters to not cheat. Many athletes seek to live in "the Zone" because they believe following the diet leads to improvements in body composition and enhances athletic performance. The Zone Diet is also popular among people with non-insulin dependent diabetes, as it is believed to help normalise blood sugar levels.

How it works?

The Zone diet is a balanced approach of 40% carbohydrates, 30% protein and 30% fat. The Zone Diet works by working the right ratio of carbohydrates to proteins and fats in order to control the insulin in the bloodstream. Too much of the hormone (insulin) can increase fat storage and inflammation in the body (conditions that are associated with obesity, type 2 diabetes and heart disease). Sears asserts that by using the Zone Diet you are actually optimising the body's metabolic function. Through the regulation of blood sugar, you allow your body to burn excess body fat.

The Zone Diet does not actually prohibit you from any particular food group; however food with high fat and carbohydrates such as grains, starches, and pastas should be avoided. Fruits and vegetables are the preferred source of carbs and monounsaturated fats (such as olive oil, almonds, avocados) are the ideal choice of fats. The Zone Diet claims to use food as a drug for overall good health, weight loss and prevention or management of heart disease and diabetes.

Sears says that you can test to see whether you are 'hormonally' correct by eating following the Zone diet and see how you feel four hours later. To simplify the Zone Diet, fill one-third of a plate with low-fat protein, and then two-thirds with fruits and vegetables.

The MMM Sample Zone Menu

What advocates say?

• They say that living "in the Zone" improves energy levels, mental clarity and physical endurance.
• The Zone Diet promotes weight loss.
• Think better, because in the Zone you are maintaining stable blood sugar levels.
• Perform better, because being in the Zone allows you to increase oxygen transfer to your muscle cells.
• Never be hungry between meals, because staying in the Zone means your brain is being constantly supplied with its primary fuel: blood sugar.
• The Zone Diet features good amounts of fruits and low starch vegetables and is low in saturated fats and restricts low nutrition carbohydrates

What critics say?

• Complicated and scientific
• Restricts calorie intake make the Zone Diet hard to stay on
• Expensive to follow
• Time consuming and inconvenient
• The American Heart Association (AHA) labels the Zone Diet as a high protein diet and does not recommend it for weight loss
• Though the Zone Diet's recommendations don't stray far from the USDA's (United States Dietary Association) dietary guidelines. Critics have argued that the Zone Diet has flawed ratios but Sears argues that the Zone diet is really a low glycemic-load diet that has adequate protein.

The Zone Official Website: www.zonediet.com