Zone Diet

The Zone diet was written by a biochemist. The philosophy promoted is that the genetically-based insulin response to carbohydrate is highly variable, and that for the majority a high carbohydrate diet will lead to obesity because it promotes insulin secretion. Six hours walking or three hours jogging a week is recommended.

Step 1

Calculate your protein requirements using the formulae provided. This involves calculating lean body mass and multiplying by activity factors. For example, Protein requirement = lean body mass x activity factor (ranging from 0.5-1.0)

Step 2

Plan out your protein distribution throughout the day using the author's 7 g protein exchanges.

Step 3

Allocate yourself one 9 g carbohydrate exchange for every 7 g protein exchange you have. These carbohydrate foods should have a low glycemic index.

Step 4

Allocate yourself one fat exchange (containing 1.5 g of fat) for every protein exchange. Monounsaturated fat sources are highlighted as good choices.

Step 5

Restrict calorie intake at meals to 500 kcals and snacks to 100 kcals.