Healthy diet & Balanced diet:
“The Zone Diet”

The Zone Diet to lose 4 lbs per month.

The Zone Diet is born in the United States. The Zone Diet allows you to lose weight and achieve well-being, a body without a disease, and a mind running at peak performance. This is the "be in the Zone".
The Zone Diet combining with the Blood Type Diet often give spectaculars results.

Weight loss: 4 lbs per month.
Diet duration: unlimited.

Benefits of the The Zone Diet

The Zone Diet is a healthy and balanced diet. All we need to do to lose weight is to maintain a right balance in all meals between carbohydrate, protein and fat. The ideal ratio is 75 %, i.e. 3 oz of protein per 4 oz of carbohydrate.

With The Zone Diet, you'll lose weight, increase your mental concentration, improve your physical performance and health.


The Zone Diet includes 5 meals per day, 2 of them are light.

Diet plan of The Zone Diet

Diet plan for Women: 3 times a day, every 4-6 hours, eat approximately:
- 3.5 oz (10 grs) of fat
- 7 oz (20 grs) of protein (2 times the fat weight)
- 10.5 oz (30 grs) of carbohydrates (3 times the fat weight)

Diet plan for Men: 3 times a day, every 4-6 hours, eat approximately:
- 5 oz (15 grs) of fat
- 10 oz (30 grs) of protein (2 times the fat weight)
- 15 oz (45 grs) of carbohydrates (3 times the fat weight)

At Mid-morning and Mid-afternoon, for Women and Men:
2 times a day, 2 hours or 2½ hours after every meal, eat a snack with approximately:
- 1 oz (3 grs) of fat
- 2 oz (6 grs) of protein (2 times the fat weight)
- 3 oz (9 grs) of carbohydrates (3 times the fat weight)

Don't forget to drink 8 glasses of water a day and do exercise during 30 minutes at least 3-5 days a week.

Daily menu of The Zone Diet to lose 4 lbs per month

Breakfast
- toast of whole meal bread with ham (without fat) and coffee only,
- or well 2 skimmed yogurts with muesli (sugar-free) and coffee or red tea.

Mid-morning
- 1 piece of fruit (pear, apple) and 5 almonds or hazelnuts.

Lunch
- meat protein: chicken breast or turkey breast (40 oz, 120 grs); chicken-turkey hamburger (40 oz, 120 grs).
- carbohydrate: cabbage, cauliflower, broccoli, green beans, tomato, lettuce, and 1 fruit (any).
- fat: 12 olives or 4 small spoons of light mayonnaise or 1,5 spoon of olive oil.

A Mid-afternoon
- a soy dessert and nuts,
- or well 1 diet snack (must have equal or less protein than carbohydrates).

Dinner
- fish protein: tuna (45 oz, 140 grs); salmon (60 oz, 180 grs); hake (60 oz, 180 grs),
- carbohydrate: cabbage, cauliflower, broccoli, green beans, tomato, lettuce, and 1 fruit (any).
- fat: 12 olives or 4 small spoons of light mayonnaise or 1,5 spoon of olive oil.

Observation: never stay more than 4 or 5 hours between every meal, otherwise the rate of insulin goes off and the levels of sugar are altered in the blood.

Food recommended in The Zone Diet

To follow The Diet Zone, it's necessary to distinguish between carbohydrates, proteins and fats.

Carbohydrates: They are constituted by bread, pasta, rice and cereals. Also, by fruit and vegetables. The carbohydrates most appropriate for The Zone Diet are carbohydrates with slow absorption as fruits, vegetables, and brown rice (except carrots and bananas).

Proteins: They are especially in the fish, meat, cheese, eggs, soy, etc.
The proteins most appropriate for The Zone Diet are plant proteins as tofu, gluten, algae, beer yeast, germinated of lentils and vegetables (soy, lentils, chickpeas, etc).
The animal proteins most appropriate for The Zone Diet are white meat (chicken, turkey and rabbit), non-fat ham and white of egg, non-fat yogurt and skimmed milk.

Fats: They are especially in meat and sausages, but also in oil, olives and nuts, etc.
The fat most appropriate for The Zone Diet is unsaturated fat, as olive oil, olives, nuts, mayonnaise.

All food is allowed in The Zone Diet, but some food should be used moderately.

Food to eat moderately in The Zone Diet

Carbohydrates to eat moderately in The Zone Diet:
Avoid rapid absorption carbohydrates as sweets (sugar, honey, glucose), refined cereals (pasta, bread, white rice), potatoes, carrots and bananas.

Proteins to eat moderately in The Zone Diet:
Avoid cheese, sausages, meat with visible fat, red meats, egg yolk and liver.

Fat to eat moderately in The Zone Diet:
Avoid fat animal as butter, bacon, cream, meat with visible fat and sausages. Also avoid margarines and plant fats as palm and coconut oils.

None food is prohibited in The Zone Diet, the mentioned food previously, must not be eliminated of the diet, simply, they must be used moderately, because they induce in the body reactions that do not benefit the health.

Observations about The Zone Diet

Many nutritionists are agree to say that we have trend, when we follow a diet, to eat a lot of proteins to totally stop eating proteins, and not covering our minimal necessary needs (i.e vegetarian diet), with health consequences: memory loss, loss of muscular mass, under level of energy and state of mind, high rates of cholesterol are signs of which we are moving away from the Zone.

How to measure the quantity of food for each group?

To establish the correct quantity of food that we must consume every day, The Zone Diet suggests 2 different systems:

1. The palm of the hand system
2. The blocks system

The palm of the hand system

For who does not have the patience to weigh the food, following a practical system to be in the Zone. Obviously it does not give the same guarantees that by weighed the food, but it can be useful for the enemies of the scale.

In each food, proteins must be eaten, fish or meat, in the same quantity that the palm of the hand (without the fingers) in extension and in thickness. The rest of the plate can fill with abundant vegetable, with olive oil. The food is finished with fruits in the quantity of 2 fists.

If you want to ear pasta, rice or bread, decrease the quantity of vegetable and replace the fruit with a quantity of pasta, rice or bread equal to the dimension of your fist.

The blocks system

It is a more precise method. The block is the unit of measure of the food. Every block is composed by 3oz (9 grs) of carbohydrates, 2 oz (7 grs) of proteins and 1 oz (3 grs) of fats.

The calculation of the number of blocks that it is necessary to eat every day, has to bear your corporal mass and the kind of physical activity that you do.

Numbers of blocks you need to eat in The Zone Diet:

	Breakfast	Lunch	Snack	Dinner	Before sleep
Proteins blocks	4	1	4	4	1
Carbohydrates blocks	4	1	4	4	1
Fat blocks	4	1	4	4	1

Before starting a diet, please consult your nutritionist, she help you lose weight in good health.