Balance Your Zone Diet With High Protein Foods

Description	Weight Grams	Weight Ounces	Protein Grams
Duck, domesticated, meat only, cooked, roasted	221	1/2 duck	51.89
Chicken, stewing, meat only, cooked, stewed	140	1 cup	42.59
Fish, halibut, Atlantic and Pacific, cooked, dry heat	159	1/2 fillet	42.44
Fish, salmon, sockeye, cooked, dry heat	155	1/2 fillet	42.33
Turkey, meat only, cooked, roasted	140	1 cup	41.05
Turkey, neck, meat only, cooked, simmered	152	1 neck	40.80
Chicken, broilers or fryers, giblets, cooked, simmered	145	1 cup	39.37
Fish, haddock, cooked, dry heat	150	1 fillet	36.36
Fish, rockfish, Pacific, mixed species, cooked, dry heat	149	1 fillet	35.82
Chicken, broilers, fryers, breast, meat and skin	140	1/2 breast	34.78
Fast foods, hamburger, large, double patty	226	1 sandwich	34.28
Fish, tuna salad	205	1 cup	32.88
Cheeseburger, large, single meat patty, with bacon	195	1 sandwich	32.00
Fast foods, hamburger, regular, double patty	215	1 sandwich	31.82
Fast foods, taco	263	1 large	31.77
Chicken, broilers or fryers, breast, meat and skin	98	1/2 breast	31.20
Cheese, cottage, lowfat, 2% milkfat	226	1 cup	31.05
Chicken, canned, meat only, with broth	142	5 oz	30.91
Veal, leg (top round), separable lean and fat	85	3 oz	30.74
Fish, flatfish (flounder and sole species)	127	1 fillet	30.68
Turkey, all classes, giblets, cooked, simmered	145	1 cup	30.29
Lamb, domestic, shoulder, arm, separable lean only	85	3 oz	30.21
Fast foods, submarine sandwich, with tuna salad	256	1sandwich,6"roll	29.70
Fast foods, submarine sandwich, with roast beef	216	1sandwich,6"roll	28.64
Soybeans, mature cooked, boiled, without salt	172	1 cup	28.62
Fast foods, cheeseburger, large, single patty	219	1 sandwich	28.19
Cheese, ricotta, part skim milk	246	1 cup	28.02
Cheese, cottage, lowfat, 1% milkfat	226	1 cup	28.00
Crustaceans, crab, blue, canned	135	1 cup	27.70
Cheese, ricotta, whole milk	246	1 cup	27.70
Fast foods, cheeseburger, regular, double patty, plain	155	1 sandwich	27.67
Chicken, broilers or fryers, light meat, meat only	84	3 oz	27.57
Pork, fresh, shoulder, arm picnic, separable lean only	85	3 oz	27.42
Pork, fresh, loin, center loin, bone-in, separable lean	85	3 oz	27.35
Fish, swordfish, cooked, dry heat	106	1 piece	26.91
Beef, round, bottom round, separable lean only	85	3 oz	26.85
Chicken, broilers or fryers, breast, meat only	86	1/2 breast	26.68
Beef, chuck, blade roast, separable lean only	85	3 oz	26.40
Cheese, cottage, creamed, large or small curd	210	1 cup	26.23
Sandwiches and hamburger, large, single meat patty	218	1 sandwich	25.83
Lamb, shoulder, arm, separable lean and fat, 1/4" fat, choice, cooked, braised	85	3 oz	25.83
Beef, top sirloin, separable lean only, 1/4" fat, all grades,cooked, broiled	85	85	25.81
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled	85	3 oz	25.66
Lamb, domestic, loin, separable lean only, 1/4" fat, choice, cooked, broiled	85	3 oz
Fish, tuna, yellowfin, fresh, cooked, dry heat	85	3 oz	25.47
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried	85	3 oz	25.42
Turkey, all classes, light meat, cooked, roasted	84	3 oz	25.12
Cheese sauce, prepared from recipe	243	1 cup	25.10
Cheese, cottage, nonfat, uncreamed, dry, large or small curd	145	1 cup	25.04
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted	85	3 oz	25.00
Fish, tuna, light, canned in oil, drained solids	85.05	3 oz	24.78
Beef, round, eye of round, separable lean only, 1/4" fat, all grades, cooked, roasted	85	3 oz	24.64
Fast foods, chili con carne	253	1 cup	24.62
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted	85	3 oz	24.41
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled	85	3 oz	24.40
Chicken, broilers or fryers, dark meat, meat only, cooked, fried	84		24.35
Milk, canned, condensed, sweetened	306	1 cup	24.20
Cheese, cottage, creamed, with fruit	226	1 cup	24.16
Fast foods, chicken fillet sandwich, plain	182	1 sandwich	24.12
Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 1/4" fat, choice, cooked, roasted	85	3 oz	24.06
Turkey, all classes, dark meat, cooked, roasted	84	3 oz	24.00
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised	85	3 oz	23.79
Beef, top sirloin, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, broiled	85	3 oz	23.64
Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted	85	3 oz	23.32
Fish, salmon, sockeye, cooked, dry heat	85	3 oz	23.21
Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted	85	3 oz	23.16
Beef, cured, corned beef, canned	85.05	3 oz	23.05
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted	85	3 oz	22.81
Beef, round, eye of round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted	85	3 oz	22.77
Fish, halibut, Atlantic and Pacific, cooked, dry heat	85	3 oz	22.69
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised	85	3 oz	22.58
Beef, variety meats and byproducts, liver, cooked, pan-fried	85	3 oz	22.54
Poultry food products, ground turkey, cooked	82	1 patty	22.44
Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted	85	3 oz	22.24
Soybeans, green, cooked, boiled, drained, without salt	180	1 cup	22.23
WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger"Crumbles	110	1 cup	22.15
Fast foods, cheeseburger, regular, double patty and bun, plain	160	1 sandwich	22.13
Couscous, dry	173	1 cup	22.07
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled	85	3 oz	22.04
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled	85	3 oz	21.89
Fast foods, submarine sandwich, with cold cuts	228	1sandwich-6" roll	21.84
Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled	85	3 oz	21.73
Mollusks, clam, mixed species, canned, drained solids	85	3 oz	21.72
Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted	85	3 oz	21.72
Fish, tuna, light, canned in water, drained solids	85	3 oz	21.68
Fast foods, roast beef sandwich, plain	139	1 sandwich	21.50
Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled	85	3 oz	21.39
Pork, cured, ham, whole, separable lean only, roasted	85	3 oz	21.29
Fast foods, cheeseburger, regular, double patty, with condiments and vegetables	166	1 sandwich	21.25
Fish, sardine, Atlantic, canned in oil, drained solids with bone	85.05	3 oz	20.94
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds	146	1 cup	20.73
Fast foods, taco	171	1 small	20.66
Fish, trout, rainbow, farmed, cooked, dry heat	85	3 oz	20.63
Pork, fresh, backribs, separable lean and fat, cooked, roasted	85	3 oz	20.62
Fast foods, fish sandwich, with tartar sauce and cheese	183	1 sandwich	20.61
Fish, haddock, cooked, dry heat	85	3 oz	20.60
Fish, flatfish (flounder and sole species), cooked, dry heat	85	3 oz	20.54
Fish, rockfish, Pacific, mixed species, cooked, dry heat	85	3 oz	20.43
Veal, rib, separable lean and fat, cooked, roasted	85	3 oz	20.37
Fish, ocean perch, Atlantic, cooked, dry heat	85	3 oz	20.30
Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised	85	3 oz	20.29
Chili con carne with beans, canned entree	222	1 cup	20.18
Fish, tuna, white, canned in water, drained solids	85	3 oz	20.08
Fish, pollock, walleye, cooked, dry heat	85	3 oz	19.98
Barley, pearled, raw	200	1 cup	19.82
Crustaceans, shrimp, mixed species, canned	85.05	3 oz	19.63
Fast foods, chimichanga, with beef	174	1 chimichanga	19.61
Fish, cod, Pacific, cooked, dry heat	85	3 oz	19.51
Fish, cod, Atlantic, canned, solids and liquid	85	3 oz	19.35
Milk, canned, evaporated, nonfat	256	1 cup	19.33
Breakfast items, biscuit with egg and sausage	180	1 biscuit	19.15
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted	85	3 oz	19.13
Beans, white, mature seeds, canned	262	1 cup	19.02
Fast foods, shrimp, breaded and fried	164	6-8 shrimp	18.88
Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter	86	1 thigh	18.58
Pork, cured, ham, whole, separable lean and fat, roasted	85	3 oz	18.33
Crustaceans, shrimp, mixed species, cooked, breaded and fried	85	3 oz	18.18
Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted	85.05	3 oz	18.13
Fast foods, chicken, breaded and fried, boneless pieces, plain	106	6 pieces	18.02
Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted	85	3 oz	17.95
Lentils, mature seeds, cooked, boiled, without salt	198	1 cup	17.86
Pork, cured, ham, extra lean and regular, canned, roasted	85	3 oz	17.80
Beans, baked, canned, with franks	259	1 cup	17.48
Fast foods, salad, vegetable, tossed, without dressing, with chicken	218	1-1/2 cups	17.44
Crustaceans, lobster, northern, cooked, moist heat	85	3 oz	17.43
Snacks, pork skins, plain	28.35	1 oz	17.38
Bulgur, dry	140	1 cup	17.21
Crustaceans, crab, blue, cooked, moist heat	85	3 oz	17.17
Milk, canned, evaporated, without added vitamin A	252	1 cup	17.16
Bread crumbs, dry, grated, seasoned	120	1 cup	17.04
Fish, salmon, pink, canned, solids with bone and liquid	85	3 oz	16.81
Mollusks, scallop, mixed species, cooked, breaded and fried	93	6 large	16.81
Fast foods, hot-dog, with corn flour coating (corndog)	175	1 corn dog	16.80
Fast foods, english muffin, with egg, cheese, and canadian bacon	137	1 muffin	16.69
Crustaceans, crab, alaska king, cooked, moist heat	85	3 oz	16.45
Wheat flour, whole-grain	120	1 cup	16.44
Wheat flour, white, bread, enriched	137	1 cup	16.41
Peas, split, mature seeds, cooked, boiled, without salt	196	1 cup	16.35
Oat bran, raw	94	1 cup	16.26
Fast foods, croissant, with egg, cheese, and bacon	129	1 croissant	16.23
Fast foods, tostada, with beans, beef, and cheese	225	1 tostada	16.09
Fish, roughy, orange, cooked, dry heat	85	3 oz	16.02
Fast foods, cheeseburger, regular, single patty, with condiments	113	1 sandwich	15.96
Beans, navy, mature seeds, cooked, boiled, without salt	182	1 cup	15.83
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter	72	1 drumstick	15.80
Beans, pinto, mature seeds, cooked, boiled, without salt	171	1 cup	15.60
Fish, salmon, chinook, smoked	85.05	3 oz	15.55
Fish, catfish, channel, cooked, breaded and fried	85	3 oz	15.38
Beans, kidney, red, mature seeds, cooked, boiled, without salt	177	1 cup	15.35
Beans, black, mature seeds, cooked, boiled, without salt	172	1 cup	15.24
Buckwheat flour, whole-groat	120	1 cup	15.14
Sandwiches and burgers, cheeseburger, regular, single meat patty, plain	102	1 sandwich	14.77
Beans, great northern, mature seeds, cooked, boiled, without salt	177	1 cup	14.74
Lima beans, large, mature seeds, cooked, boiled, without salt	188	1 cup	14.66
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	1 cup	14.53
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt		1 cup	14.43
Spaghetti w/Meat Sauce, frozen entree	283	1 package	14.29
Beef Macaroni, frozen entree	240	1 package	14.14
Fish, pollock, walleye, cooked, dry heat	60	1 fillet	14.11
WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'NBURGERS, frozen	85	1 patty	13.91
Refried beans, canned	252	1 cup	13.83
Fast foods, hotdog, with chili	114	1 sandwich	13.51
Chicken, broilers or fryers, thigh, meat only, cooked, roasted	52	1 thigh	13.49
Beans, kidney, red, mature seeds, canned	256	1 cup	13.44
Beans, baked, canned, with pork and sweet sauce	253	1 cup	13.44
Entrees, fish fillet, battered or breaded, and fried	91	1 fillet	13.34
Cowpeas, common (blackeyes, crowder, southern), mature seeds,	172	1 cup	13.30
Fast foods, taco salad	198	1-1/2 cups	13.23
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried,	49	1 drumstick	13.21
Rice, white, long-grain, regular, raw, enriched	185	1 cup	13.19
Beans, baked, canned, with pork and tomato sauce	253	1 cup	13.05
Chicken pot pie, frozen entree	217	1 small pie	13.04
Entrees, pizza with cheese, meat, and vegetables	79	1 slice	13.01
Yogurt, plain, skim milk, 13 grams protein per 8 ounce	227	8-oz container	13.01
Wheat flour, white, all-purpose, enriched, bleached	125	1 cup	12.91
Fast foods, clams, breaded and fried	115	3/4 cup	12.82
Soup, chicken noodle, canned, chunky, ready-to-serve	240	1 cup	12.72
Soup, bean with ham, canned, chunky, ready-to-serve, commercial	243	1 cup	12.61
Rice, white, long-grain, parboiled, enriched, dry	185	1 cup	12.56
Chicken, broilers or fryers, drumstick, meat only, cooked, roasted	44	1 drumstick	12.45
Potatoes, au gratin, home-prepared from recipe using butter	245	1 cup	12.40
Wheat flour, white, all-purpose, self-rising, enriched	125	1 cup	12.36
Fast foods, hamburger, regular, single patty, with condiments	106	1 sandwich	12.32
Soup, chicken vegetable, canned, chunky, ready-to-serve	240	1 cup	12.31
Beans, baked, canned, plain or vegetarian	254	1 cup	12.17
Crustaceans, crab, blue, crab cakes	60	1 cake	12.13
Milk shakes, thick vanilla	313	11 fl oz	12.08
Fish, herring, Atlantic, pickled	85.05	3 oz	12.07
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,	180	1 cup	11.97
Fish, ocean perch, Atlantic, cooked, dry heat	50	1 fillet	11.94
Yogurt, plain, low fat, 12 grams protein per 8 ounce	227	8-oz container	11.92
Lima beans, large, mature seeds, canned	241	1 cup	11.88
Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned	240	1 cup	11.88
Cornmeal, degermed, enriched, yellow	138	1 cup	11.70
Shake, fast food, vanilla	333	16 fl oz	11.66
Cornmeal, self-rising, degermed, enriched, yellow	138	1 cup	11.61
Pie crust, standard-type, prepared from recipe, baked	180	1 pie shell	11.52
Beef stew, canned entree	232	1 cup	11.46

The Official Zone Diet Web Site

Tags: zone+diet, high+protein, protein

Zone Diet Basic. Portion control.

There are several ways to accomplish portion control. The first method is known as the hand and eyeball method. Under this method protein amount is of the size and thickness of your palm, carbohydrates amount is equal to the both fists and fat amount equal to the tips of your thumb. The most precise and complicated method is to measure everything out.

The second method known as the plate method. Use a 7-inch salad plate. Next divide the plate into 3 portions. 1/3 will be the protein and the remaining 2/3 will be low glycemic index vegetables. What about the fat portion? Fat can be in the form of dressing.

If you want to be very precise on your portion control, then try the third method i.e. measure everything out. Under this method, protein source for meat weight 3 ounces at most and 5 ounces for fish.

Vegetables
contain 25 calories and 5 grams of carbohydrate. One serving equals:

1/2 cup	Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 cup	Raw vegetables or salad greens
1/2 cup	Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Lowfat Milk
contain 90 calories per serving. One serving equals:

1 cup	Milk, fat-free or 1% fat
3/4 cup	Yogurt, plain non fat or low fat
1 cup	Yogurt, artificially sweetened

Very Lean Protein
choices have 35 calories and 1 gram of fat per serving. One serving equals:

1 ounce	Turkey breast or chicken breast, skin removed
1 ounce	Fish fillet (flounder, sole, scrod, cod, etc.)
1 ounce	Canned tuna in water
1 ounce	Shellfish (clams, lobster, scallop, shrimp)
3/4 cup	Cottage cheese, non fat or low fat
2 each	Egg whites
1/4 cup	Egg substitute
1 ounce	Fat-free cheese
1/2 cup	Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits
contain 15 grams of carbohydrate and 60 calories. One serving equals:

1 small	Apple, banana, orange, nectarine
1 medium	Fresh peach
1	Kiwi
1/2	Grapefruit
1/2	Mango
1 cup	Fresh berries (strawberries, raspberries or blueberries)
1 cup	Fresh melon cubes
1/8 th	Honeydew melon
4 ounces	Unsweetened Juice
4 teaspoons	Jelly or Jam

Lean Protein
choices have 55 calories and 2-3 grams of fat per serving. One serving equals:

1 ounce	Chicken- dark meat, skin removed
1 ounce	Turkey- dark meat, skin removed
1 ounce	Salmon, Swordfish, herring
1 ounce	Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 ounce	Veal, roast or lean chop*
1 ounce	Lamb, roast or lean chop*
1 ounce	Pork, tenderloin or fresh ham*
1 ounce	Low fat cheese (3 grams or less of fat per ounce)
1 ounce	Low fat luncheon meats (with 3 grams or less of fat per ounce)
1/4 cup	4.5% cottage cheese
2 medium	Sardines
* Limit to 1-2 times per week

Medium Fat Proteins
have 75 calories and 5 grams of fat per serving. One serving equals:

1 ounce	Beef (any prime cut), corned beef, ground beef **
1 ounce	Pork chop
1 each	Whole egg (medium) **
1 ounce	Mozzarella cheese
1/4 cup	Ricotta cheese
4 ounces	Tofu (note this is a Heart Healthy choice)
** choose these very infrequently

Starches
contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

1 slice	Bread (white, pumpernickel, whole wheat, rye)
2 slice	Reduced calorie or "lite" Bread
1/4 (1 Ounce)	Bagel (varies)
1/2	English muffin
1/2	Hamburger bun
3/4 cup	Cold cereal
1/3 cup	Rice, brown or white- cooked
1/3 cup	Barley or couscous- cooked
1/3 cup	Legumes (dried beans, peas or lentils)- cooked
1/2 cup	Pasta- cooked
1/2 cup	Bulgar- cooked
1/2 cup	Corn, sweet potato or green peas
3 ounce	Baked sweet or white potato
3/4 ounce	Pretzels
3 cups	Popcorn, hot air popped or microwave (80% light)

Fats
contain 45 calories and 5 grams of fat per serving. One serving equals:

1 teaspoon	Oil (vegetable, corn, canola, olive, etc.)
1 teaspoon	Butter
1 teaspoon	Stick margarine
1 teaspoon	Mayonnaise
1 Tablespoon	Reduced fat margarine or mayonnaise
1 Tablespoon	Salad dressing
1 Tablespoon	Cream cheese
2 Tablespoons	Lite cream cheese
1/8th	Avocado
8 large	Black olives
10 large	Stuffed green olives
1 slice	Bacon

The Official Zone Diet Web Site

Tags: zone+diet, barry+sears, portion+control, serving

The Zone Diet. Overview

The Zone: A Dietary Road Map to Lose Weight Permanently : Reset Your Genetic Code : Prevent Disease : Achieve Maximum Physical Performance

Overview

The Zone Diet was not specifically designed for the sole purpose of weight loss. Rather, it is a lifestyle change that uses food to manipulate one’s hormones by regulating and stabilizing the amount of insulin production to help one become energetic, lean, and healthy. Beginning with a standard-sized dinner plate, participants are advised to use a hand-eye technique to determine how much to eat. Lean protein comprises a third of the plate. This serving should be approximately the same dimension as one’s palm, both in size and thickness. Fill the remainder of the plate with carbohydrates, mostly vegetables and fruits. Then top everything off with some monounsaturated fat, such as a small amount of avocado, a handful of nuts, or a drizzle of olive oil. As those on the Zone Diet eat at least three meals and two snacks carefully planned throughout the day, they are always full and satiated.

The Zone is that point where all your body processes are working at their optimum level, so that you feel at your best physically, mentally & emotionally and everything flows. You are strong, bursting with energy and your fat reserves are being used as fuel, so you don't need as much food. Sounds great, doesn't it?

According to Dr Barry Sears, we can get into this state any time we want to, simply by getting our balance of macronutrients right. Our body needs protein (amino acids, when broken down to it's simplest form), carbohydrate (glucose) and fats (fatty acids) for all it's chemical & hormonal processes, and when given the right balance will purr along sweetly.

Foods You Can Eat. Eating Options

The Zone Diet focuses on eating a moderate amount of a variety of healthy and nutritious foods throughout the day. The foods the plan concentrates on are mostly low density carbohydrates from vegetables and fruits, followed by lean, low-fat proteins, and a very modest amount of monounsaturated fats. Since carbohydrates enter the bloodstream slower with the presence of fats, the Zone Diet requires that every meal contain some monounsaturated fats such as almonds, guacamole, macadamia nuts, and olive oil. There are specially formulated recipes and grocery list ideas to help give the dieter ideas on what they can eat. In addition, the Zone Diet is flexible enough so that dieters can even dine out while following the regimen.

Dr Sears' book "The Zone" details these processes and how they work. He explains why a high carbohydrate, low protein, low fat diet doesn't work for most people and also covers the importance of eating carbohydrates with a low glycaemic index. The carbs page explains this concept.

This is how you implement the Zone diet. First determine your body fat % using the method given in the book. This enables you to find your lean body mass, eg. if you are 75kg with 23% body fat, your body fat will be about 17kg, so your lean body mass is 58kg. Convert this to lbs ie. x by 2.2 to get 128lbs. Then multiply by the factor for your level of activity: Sedentary 0.5, Light (eg walking) 0.6, Moderate (30mins per day, 3x per week) 0.7, Active (1 hour per day, 5 x a week) 0.8, Very active (2 hours per day, 5 x per week) 0.9, Heavy weight training or 2x a day exercise (5 days a week) 1.0.

If you ride for 3 hours every day, 128 x 0.9 = 115. This figure is your protein requirement in grams.

This figure is then broken down into blocks of 7 grams each (in this example 17) and spread out over the day - you must eat exactly this amount of protein every day. Then for each block of protein you eat, you eat one block of carbohydrate (approx 9 grams) and one block of fat (approx 1 1/2 grams). When you take the amount of fat in the protein into consideration, this comes to protein = 30% of calories, carbs = 40%, fat = 30%. There is a little bit of leeway in the ratios, but this is ideal. Your blocks are then chosen from a list of low fat proteins, low GI factor carbs & monounsaturated fats. So your meals for the day would look like this :

Breakfast	Lunch	Snack	Dinner	Bedtime
4 protein blocks	4 protein blocks	4 protein blocks	4 protein blocks	1 protein block
4 carbo blocks	4 carbo blocks	4 carbo blocks	4 carbo blocks	1 carbo block
4 fat blocks	4 fat blocks	4 fat blocks	4 fat blocks	1 fat block

Other than eating lots of fruits and vegetables, a moderate amount of lean proteins, and small amounts of food with monounsaturated fats, Zone Diet participants are encouraged to eat throughout the day, beginning one hour after waking up, in intervals of four or five hours. This is so that insulin levels stay constant in the zone that they can be optimally utilized. In addition, dieters are advised to eat at least five times a day and set an eating schedule which ought to be adhered to as much as possible.

Foods You Can't Eat

One should avoid eating carbohydrate-laden foods such as breads, grains, noodles, rice and other starches. These foods are very easy to overeat, and fall in the category of high density, or fat-free carbohydrates. Foods that have too much carbohydrates lead to excessive production of insulin, when unused, will not only store fat in your system, but may be hazardous to one’s health.

"The Zone" has a lot of useful information about how the body works. The chapter on fats is particularly good and easy to understand. Most of the food choices given are sensible, avoiding foods that are highly processed or high in sugar or bad fats. It cites many examples of sportspeople who have dramatically improved their performance using the Zone diet. People who have tried PR bars, which are made in this ratio, have found them better than other sports bars for eating before a ride.

On the other hand, the reported increases in performance were made when switching from a high carb diet, so it may be that changing to a diet moderate in all the macronutrients is enough of a change. It might not be necessary to follow the exact ratios given. In a couple of places in the book, Dr Sears mentions that about 25% of the population can handle a high carbohydrate diet, but 75% can't . This dietary regime sounds good for the 75%, but what about the 25%? Maybe if they can handle a high carb diet, they actually need a high carb diet. In other words, the principle that a balance between the macronutrients is needed is sound. Sticking at this exact ratio could work well for some people, but it doesn't take people's differences into account.

Another concern that he doesn't take into account the fact that different people need different proteins. He uses a lot of dairy & soy in his recipes, for example. Dairy is a common allergen, in it's moder, processed forms. Soy, has many drawbacks, and should only be eaten in fermneted form, and in small quantities.. You need to take into account which proteins suit you. See the protein page for more info.

Although he describes his system as easy to comply with, some people reading this would think it was too much trouble. But if the rewards of this regime are as amazing as he claims, it would be worth any amount of hassle. So if your performance could do with a lift, this is worth a try. But if you don't get a marked improvement within a couple of weeks, this is not the diet for you.

Tags: zone+diet, barry+sears

The Official Zone Diet Web Site