The Zone Diet - How to follow it - Outline

Based on the book Enter The Zone (1995) by Barry Sears.

Eat 4 parts carbohydrate to 3 parts protein, and eat equal protein and fat calories.
- By weight, eat 48% carbohydrates, 36% protein, and 16% fat.
- By calories, eat 40% carbohydrates, 30% protein, and 30% fat.
Amount of food to eat
- To get daily protein requirement, in grams, multiply the following two together:
  - Your lean body weight in pounds, which is everything except body fat weight which is
    - total weight, multiplied by
    - percent body fat, calculated from specific body measurements.
  - Your activity factor, from 0.5 (no activity) to 1.0 (very intensive training)
- Spread meals and snacks throughout the day.
  - Amount eaten is proportional to how long you can go without eating again.
  - Do not wait more than five hours to eat again, except when sleeping.
Carbohydrates
- Want slow entry of sugar into bloodstream (low glycemic index).
  - Minimize glucose (grains and other starchy foods).
  - Increase fiber content.
  - Include fat.
Protein
- Allow protein absorption, which is reduced when protein is encased in fiber.
Fat
- Avoid
  - Arachidonic acid (organ meat, fatty red meat, and egg yolks)
  - Saturated fat (animal and dairy fat)
  - Partially-hydrogenated oils and Trans-fatty acids (processed oil)
  - Too much alpha linolenic acid (ALA, omega 3 in flaxseed and walnuts)
- Use mainly
  - Monounsaturated fat
  - EPA (an omega-3 essential fatty acid), found in some types of fish
Micronutrients
- Eat a variety of foods to obtain antioxidant vitamins.
- Eat slow-cook oatmeal about 3 to 5 bowls per week (for GLA).
Water
- Drink at least 8 ounces of water with every meal or snack.
Things to limit
- Smoking
- Alcohol
- Caffeine
- Stress

Links to information elsewhere

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