The Zone Diet has had a lot of positive press in recent years, thanks to reports that celebrities use this weight loss program as a way to keep their figures. (Mentions include Brad Pitt and Angelina Jolie, Sarah Jessica Parker, Jennifer Anniston, Demi Moore and Ben Stiller.) The program is laid out in the book of the same name by its creator, Dr. Barry Sears. There is also an Official Zone Diet website offering members support and tools, including a Body Fat Calculator, Quick-Start Guide, 7-Day Meal Planner, and so on.
How does the Zone Diet Work?
The Zone Diet relies on a specific formula of 30% fat, 30% protein and 40% carbs in each meal or snack, to produce a steady fat loss. This is also referred to by the Zone Diet as a “1-2-3 system” where one gram of fat can be eaten for every two grams of protein and three grams of carbs. Apparently, these ratios stem from the latest dietary recommendations by the Joslin Diabetes Research Center at Harvard Medical School. They are reputed to balance hormones in a way that makes you feel less hungry even though you are consuming fewer calories. Although the focus is on eating according to the 1-2-3 system, not calorie counting, women should consume about 1,100 to 1,200 calories and men 1,400 to 1,600 calories a day. Zone dieters are also expected to exercise for 30 minutes six days of the week. Although the concept is very similar to the low-carb Atkins Diet, carbohydrates are not as restricted and there are no phases with the Zone Diet – you start as you mean to go on.
What foods can I eat on the Zone Diet?
You can eat just about anything so long as any proteins are low-fat, carbohydrates are “good” carbs, and fats are “healthy fats”. For example skinless chicken or turkey, tofu and fish for “low-fat protein”; fruits, vegetables and whole grains for “good” carbs; olive, fish and almond oils for “healthy” fats. To get the ratios righ is said to be as simple as taking a palm-sized piece of protein, adding twice the quantity of carbohydrates and a small quantity of fats.
Alternatively, you can have freshly-prepared Zone Diet meals and snacks delivered to your home. They can be ordered by telephone or online, and delivery services cover just about everywhere in the contiguous U.S.
How much weight will I lose?
The Zone Diet aims for fast weight loss. On average, Zone dieters can expect to lose 8lbs to 10lbs a month.
Pros and Cons of the Zone Diet
The Good:
The Zone diet is generally quite well balanced, and allows for all the major nutrients needed. Thanks to the carefully crafted balance of foods, most users see a surge in energy levels, and even see some anti-aging benefits from the many antioxidants they eat. Although it is similar to the low-carb Atkins Diet, carbohydrates are not as restricted as they are with Atkins. Convenience ranks high if you are able to have Zone meals delivered to your home.
The Bad:
While the Zone does give a generally well balanced diet, it does tend to overlook some essentials. For instance, calcium from dairy-based sources as well as grains may be too limited. As with other low carb diets, users often find it difficult to stick to “bad carb” restrictions over a long period of time (e.g. limited pasta, cereal, bread). If ordering meals for home delivery cost may be another drawback, at about $25 to $50 a day. If preparing your own meals, you will also need to go through a learning process to perfect the protein/carb/fat ratios and find time to include 30 minutes of exercise in every day. Finally, while some scientists and dietary experts agree with the claimed benefits and optimum nutritional values of the Zone Diet, others do not.
How much does the Zone Diet cost?
The book – The Zone: A Dietary Road Map to Lose Weight Permanently – has a list price of $25.00. Zone Diet membership (sign-up through the website) is $52 a quarter, equivalent to $4 a week. Other costs are optional – home delivered freshly-cooked meals or Zone Bars and other foods ordered through the webiste.
The bottom line: Is the Zone Diet good or bad?
It’s easy to see why the Zone Diet is reportedly popular with celebrities. A large bank balance for ordering home-delivered fresh meals or a personal chef to make sense of the 1-2-3 system, plus a home gym for 30 minutes daily exercise, will make it easy to follow. For more ordinary folk, the Zone Diet may be too much of a challenge in terms of time spent learning, time exercising, time preparing meals to exact ratios, and having to tolerate limited quantities of “bad” carbohydrates for some time.
For more diet plan options, return to the List of Weight Loss Programs
