Zone Diet Tips

A few useful tips for using the Zone Diet plan to lose weight and improve your overall health...

The Zone Diet plan is one of the healthiest and most effective diets available. But it can be more than a little confusing. Here are a few expert tips to help you get started...

Measuring portions on the Zone Diet

PROTEIN: To determine the amount of protein in your meal, look at your hand. The amount of protein you should consume at each meal should be equal to the size and thickness of your palm. This category includes chicken, fish, beef, turkey, egg whites, low-fat cheeses, tofu, veal or low-fat pork.

CARBOHYDRATES: When choosing more favorable carbohydrates, such as fruits or vegetables, your portion size can be determined by curling your hands into 2 loose fists. When choosing less favorable carbohydrates, such as those with higher levels of sugar or starch, allow yourself only one fistful.

FATS: Give fats a “thumbs up!" Additional fat added to your meal equals the size of the tip of your thumb. This category includes butter and olive oil.

Foods to Eat on the Zone Diet

FOODS THAT GET THE THUMBS DOWN: Sugar in all forms, Breads, Pastas, Potatoes, Rice, Bagels, Cereals, Juices, Sodas, Alcohol and Foods or Beverages containing Caffeine. Although these foods get the thumbs down. Remember you can have them in moderation from time to time.

FRUITS THAT GET THE THUMBS DOWN: Although no foods are forbidden in the Zone, some fruits that are high in sugar and should be consumed only in limited quantity are: Bananas, Figs, Prunes, Raisins and Grapes.

VEGETABLES THAT GET THE THUMBS DOWN: Some vegetables should be eaten in moderation because they contain higher sugar content than most other veggies. These vegetables are: Potatoes, Peas, Carrots and Corn.

TYPICAL ZONE LUNCH: Turkey, Fish, Beef, Chicken or Tofu over a bed of lettuce with mixed vegetables and salad dressing (oil & vinegar). Side of fresh fruit. Use the eyeball method.

Other Zone Diet Tips

GOING OUT TO DINNER: Eat as much salad as you would like with a moderate amount of dressing. Next, always choose your protein - chicken, fish, beef, veal, lamb or low fat tofu. If you are offered a breadbasket, you can always politely decline. Steamed vegetables are best. Order fresh fruit for dessert.

ALCOHOL: If you choose to drink alcohol, it is best to have some food in your stomach before you drink because the food will slow down the absorption rate of the sugar into your bloodstream and will help to keep your insulin levels in check. Remember that you will need to eat fewer carbohydrates at that meal if you choose to drink alcohol.