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Weight Loss Diet Plans -
The Zone Diet
Plan Menus
The Zone Diet works on the theory that excess insulin, a hormone
that helps control our blood sugar levels, makes us fat and keeps us
fat. By closely regulating our blood sugar levels and therefore
keeping our levels of insulin in a tight ‘zone’, the body burns fat
more efficiently so that we lose weight.
To control blood sugar levels and consequently insulin levels, you
need to get the perfect balance of carbohydrates, proteins and fats
in every meal. Achieving this perfect balance effectively means
following a low-carbohydrate, high-protein diet that includes
moderate amounts of fat. And if that sounds familiar, you’d be
right! In fact, the Zone Diet is not too dissimilar to many of the
other low-carb, high-protein diets that are currently in vogue,
either in terms of the theory or the foods you can and can’t eat.
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Breakfast: Yoghurt-topped
apple
(4 zone food blocks, 410 calories)
Core and halve 1 apple lengthways and place cut-side up in a
microwaveable dish. Spoon 1tbsp raisins into the core. Cook in
the microwave for 4-5 minutes until slightly soft. Mix
120ml/4floz natural low-fat yoghurt with 1/8tsp each of ground
nutmeg, orange zest and cinnamon. Place 170ml/6floz low-fat
cottage cheese in a bowl and sprinkle with 4tsp flaked almonds.
When the apple is cooked, place on top of the cottage cheese and
top with the yoghurt mixture.
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Lunch: Italian-style chicken
(4 zone food blocks, 375 calories)
In a non-stick pan heat 2/3tsp olive oil. Diagonally slice a
115g/4oz boneless, skinless chicken breast and add to the pan
with 1 chopped onion and 1/2tsp Worcestershire
sauce. In a second non-stick pan, heat an additional 2/3tsp olive
oil and add another
chopped onion, 40g/1/2oz cooked chickpeas, 4 chopped plum tomatoes,
225g/8oz chopped spinach, 120ml/4floz chicken stock, 1tsp chopped
garlic, 11/2tsp dried oregano and seasoning. Sauté until the spinach
begins to wilt. Place the vegetables on a plate and top with the
cooked chicken.
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Dinner: Baked salmon with fruit salsa
(4 zone food blocks, 435 calories)
Brush a baking dish with 11/3tsp olive oil and add 170g/6oz
salmon steak. Sprinkle with 2tsp soy sauce, 1tsp chopped fresh
ginger, 1/2tsp dill and a dash of hot pepper sauce. Cover and
bake in a preheated oven at Gas Mark 3/350F/160C for 30-35
minutes. Meanwhile, mix together 120ml/4floz salsa, 115g/4oz
blackberries, 1 peeled and diced kiwi fruit and 1/2 diced Granny
Smith apple. Serve the fish with the salsa.
TOTAL CALORIES = 1,220
* Recipes adapted from The Zone Diet by Barry Sears (Thorsons,
£9.99)
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