In some ways, The Zone Diet and The South Beach diet are quite similar, but The Zone Diet emphasizes consuming the proper ratio of carbohydrates and fats to proteins. The South Beach diet focuses more on adjusting the Glycemic Index by adjusting the types of carbohydrates and fats that are consumed.
In a nutshell, the fundamental tenet of The Zone Diet is the adjustment of carbohydrates: proteins: fats to a ratio of 40:30:30. In other words, 40% of all calories consumed should be in the form of carbohydrates, 30% should come from proteins, and 30% of caloric intake should constitute fats. Some studies have suggested that the weight of percentage of protein intake is far higher than is healthy for some individuals. People with kidney ailments are particularly sensitive to such a high protein intake and the American Heart Association recommends a calorie intake due to proteins of only 10%.
Like The South Beach diet, an important goal is to adjust insulin levels. The logic behind this is that excess insulin production often results in the body storing carbohydrates as fat. Proteins, on the other hand, help to stimulate the release of glucagons, which in turn causes the liver to shed stored carbohydrates. As a result, the person feels satiated and then naturally stops eating, so the theory goes. The Zone Diet goes a step further than The South Beach diet in endeavoring to achieve a well-balanced hormone system as a whole.
Another difference from The South Beach Diet is the strict emphasis on calorie counting involved in The Zone Diet. No more than 500 calories should be consumed during any meal, and between-meal snacks of more than 100 calories are also disallowed. Balancing the carbohydrate intake with 3-4 ounces of proteins helps to achieve the desired glucagons-insulin balance.
The Zone Diet emphasizes the consumption of fresh fruits and vegetables throughout the period of dieting. Nuts, leafy greens, and mono-unsaturated fats are preferred. Breakfast is eaten within an hour of waking and all other meals are taken according to a regular schedule. Fruits and vegetables are the preferred source of carbohydrates rather than starchy alternatives such as pasta and potatoes.
The consumption of alcohol is allowed but it is recognized as having a high glycemic value and classed as a high-sugar carbohydrate. A 4 oz glass of wine would therefore take the place of a measure of food carbohydrates (36-40 grams). Since coffee is a stimulant that contributes to insulin resistance it is discouraged, and water is the beverage of choice.
Interestingly, and happily for some, no specific food or drink is completely forbidden. The idea of The Zone Diet is to achieve a balance in order to regulate the individual's hormone levels. Like any diet or healthy eating program, it needs to be adjusted to a particular individual's circumstances and needs, taking into account any allergies, food sensitivities, and special requirements.
According to practitioners of The Zone Diet, the net result of following this eating program is desired weight loss concurrent with healthy nutrition. Many individuals report that cravings cease within a couple of days. Nutritionists often recommend The Zone Diet to those with diabetes since it works to adjust insulin levels. Of course, as with any new diet or proposed change in eating plan, you should always consult your physician. He or she will help advise you as to whether or not this eating program will be of benefit to you and can help to adjust The Zone Diet to your specific requirements and situation.
