Snacks are like mini-meals on the Zone Diet. Each one contains a small portion of protein, carbs, and fat. You can create an infinite variety of your very own Zone-favorable snacks by mixing and matching 1 protein, 1 carbohydrate, and 1 fat choice from the lists below.
PROTEINS
• 1/4 cup low-fat cottage cheese
• 1 ounce part-skim or "lite" mozzarella
• 2 1/2 ounces part-skim or "lite" ricotta cheese
• 1 ounce sliced meat (turkey, ham, chicken)
• 1 ounce tuna packed in water
• 1 string cheese
• 1 1/2 ounces deli meat
CARBOHYDRATES
• 1/2 apple
• 3 apricots
• 1 kiwi
• 1 tangerine
• 1/3 cup "lite" fruit cocktail
• 1/2 pear
• 1 cup strawberries
• 3/4 cup blackberries
• 1/2 orange
• 1/2 cup grapes
• 8 cherries
• 1/2 nectarine
• 1 peach
• 1 plum
• 1/2 cup peaches
• 1/2 cup crushed pineapple
• 1 cup raspberries
• 1/2 cup blueberries
• 1/2 grapefruit
• 1/3 cup unsweetened applesauce
• 2 cups sliced celery
• 4 cups sliced cucumber
• 2 red or green peppers, raw
• 1/4 cup hummus
• 1/2 cup salsa
• 1 1/2 cups snow peas, raw
• 2 cups cherry tomatoes
FATS
• 3 olives (green or black)
• 1 macadamia nut
• 1 tablespoon guacamole
• 1 tablespoon avocado
• 3 almonds
• 6 peanuts
• 2 pecan halves
• 1/2 teaspoon almond butter
• 1/2 teaspoon natural peanut butter
Bottled
applesauce
vinegar, balsamic
olives
tarragon
capers
vanilla extract
olive(s), black
dill, dried
water, lemon-lime flavored (unsweetened)
vinegar, red wine
vinegar, apple cider
tabasco sauce
peanut butter
vinegar, unsweetened rice
tahini, sesame roasted
water, purified
Seasonings
nutmeg
cinnamon
mustard, dried
cilantro
salt and pepper
lemon herb seasoning
chili powder
celery salt
thyme
curry powder
parsley, dried
pepper, freshly ground
oregano, dried
pepper, black
basil, dried
miso, light
red pepper flakes
Canned
chickpeas
mushrooms, canned
tomatoes, canned
vegetable broth
vegetable stock
chicken stock
tomato puree
water chestnuts
tuna, spring water
Condiments/Oils
worcestershire sauce
soy sauce
salsa
Zoned Italian Sauce
hummus
mayonnaise, reduced-fat
mustard, dijon
olive oil, extra-virgin
almond oil
tamari soy sauce
Fruit
apple
lemon
blueberries
nectarine
raspberries
grapes
mandarin orange
peach(es)
honeydew melon
plum(s)
strawberries
pineapple
apple, (gala)
orange
apple, red delicious
Dry Goods
macadamia nuts
corn starch
peanuts
vegetable spray
oatmeal
soup mix
almonds, slivered
fructose
sugar substitute (sweet and low)
stevia
cocoa powder, unsweetened
Fish/Seafood
swordfish
shrimp
scallops, baby bay
fish filet
Frozen Goods
tofu
blueberries, frozen unsweetened
strawberries, frozen unsweetened
Dairy/Eggs
egg substitute
egg(s)
egg whites
cottage cheese, low-fat
milk, low-fat
yogurt, plain low-fat
milk, 1-percent
cheese, low-fat
cheese, cheddar (fat-free)
Natural Foods/Supplements
Zone protein powder
tempeh
fructose, powdered
apple fiber powder
Meat & Poultry
chicken breast, boneless & skinless
turkey bacon, low-fat
chicken tenderloins
turkey breast, deli-style
very lean beef
Juice
lemon juice
pineapple juice, unsweetened
Vegetables
any vegetable you enjoy
(except corn, peas, and potatoes)
Only $35.99 buys a 30-day supply of Zone Omega RX (Omega-3 fish oil concentrate) see ebay.
Sunday, September 20, 2009
A Sample Day in the Zone
So now that we know the basic rules, let’s see what a typical day In the Zone for a typical American female might look like, using the Basic Zone Rules.
Breakfast
A 6-egg-white omelet mixed with some asparagus and 2 teaspoons of olive oil. The breakfast would also include 2/3 cup of slow-cooked oatmeal and a cup of strawberries.
Lunch
A grilled chicken salad with 3 ounces of chicken breast, some olive oil and vinegar dressing, and fresh fruit for dessert.
Late-afternoon Snack
2 hard boiled eggs in which the yolks have been removed and replaced with hummus (mashed chickpeas and olive oil).
Dinner
5 ounces of salmon covered with a tablespoon of slivered almonds, 2 cups of steamed vegetables, and a cup of mixed berries for dessert.
Late-night Snack
1 ounce of soft cheese and a glass of wine (or a small piece of fruit).
Buy Zone Omega 3 capsules on ebay for $35.99 for a 30-day supply (120 capsules).
Breakfast
A 6-egg-white omelet mixed with some asparagus and 2 teaspoons of olive oil. The breakfast would also include 2/3 cup of slow-cooked oatmeal and a cup of strawberries.
Lunch
A grilled chicken salad with 3 ounces of chicken breast, some olive oil and vinegar dressing, and fresh fruit for dessert.
Late-afternoon Snack
2 hard boiled eggs in which the yolks have been removed and replaced with hummus (mashed chickpeas and olive oil).
Dinner
5 ounces of salmon covered with a tablespoon of slivered almonds, 2 cups of steamed vegetables, and a cup of mixed berries for dessert.
Late-night Snack
1 ounce of soft cheese and a glass of wine (or a small piece of fruit).
Buy Zone Omega 3 capsules on ebay for $35.99 for a 30-day supply (120 capsules).
Basic Zone Diet Rules
1. Eat a Zone meal or snack within one hour after waking.
2. Eat every 4 to 6 hours after a meal or 2 to 2½ hours after a snack, whether you are hungry or not.
3. Assess your hunger level and mental focus before every meal or snack. Lack of hunger and clarity of mind are signs you are staying in the Zone.
4.Drink eight 8-ounce glasses of water a day.
5. Start every meal or snack with low-fat protein. Next add low glycemic-load carbohydrates (i.e. vegetables and fruits) and good fats (i.e. olive oil). Remember, a typical serving of low-fat protein fits in your palm of your hand and is no thicker than your hand (about 3 ounces for most females and 4 ounces for most males) A typical snack contains 1 ounce of protein for both women and men. At first, a kitchen scale may be helpful for measuring. Don’t worry. You’ll be able to eyeball it in no time.
6. Supplement daily with a highly purified Omega-3 concentrate like OmegaRx®.
7. Don’t beat yourself up for straying here or there. Your next meal or snack can get you right back on track.
Zone Omega RX Capsules are available on ebay for $35.99 (120 capsules).
2. Eat every 4 to 6 hours after a meal or 2 to 2½ hours after a snack, whether you are hungry or not.
3. Assess your hunger level and mental focus before every meal or snack. Lack of hunger and clarity of mind are signs you are staying in the Zone.
4.Drink eight 8-ounce glasses of water a day.
5. Start every meal or snack with low-fat protein. Next add low glycemic-load carbohydrates (i.e. vegetables and fruits) and good fats (i.e. olive oil). Remember, a typical serving of low-fat protein fits in your palm of your hand and is no thicker than your hand (about 3 ounces for most females and 4 ounces for most males) A typical snack contains 1 ounce of protein for both women and men. At first, a kitchen scale may be helpful for measuring. Don’t worry. You’ll be able to eyeball it in no time.
6. Supplement daily with a highly purified Omega-3 concentrate like OmegaRx®.
7. Don’t beat yourself up for straying here or there. Your next meal or snack can get you right back on track.
Zone Omega RX Capsules are available on ebay for $35.99 (120 capsules).
The Zone Diet Explained
It comes from the Greek root meaning "way of life". This is what the Zone Diet is. It's a way of life to help control gene expression to give you the longer and better life we all aspire to.
The Zone Diet gives you the power to turn some genes on and turn other genes off. As a result, you feel your energy soar, watch your waistline shrink, and say goodbye to hunger. In the Zone you are now taking wellness into your own hands.
Any diet that uses the word high or low to describe it is hormonally unsustainable. The only diet that can maintain hormonal balance for a lifetime must use the word moderate to describe it. That’s what the Zone Diet is.
It’s moderate in:
• Low-fat protein
• Low glycemic-load carbs(mostly fruits and vegetables)
• Heart-healthy monounsaturated fats
The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. The Zone Diet can best be described as a moderate-carbohydrate, moderate-protein, moderate fat diet that has approximately one gram of fat for every two grams of protein and three grams of carbohydrates (the Zone 1-2-3 Method™). These ratios represent the newest dietary recommendations from the Joslin Diabetes Research Center at Harvard Medical School for the treatment of obesity and type 2 diabetes.
With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the diet – insulin, glucagon and eicosanoids.
Insulin – A storage hormone. Excess insulin makes you fat and keeps you fat. It also accelerates silent inflammation
Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.
Eicosanoids – These are the hormones that ultimately control silent inflammation. They are also master hormones that indirectly orchestrate a vast array of other hormonal systems in your body.
Buy Zone Omega RX Capsules on eBay for the discounted price of $35.99 per 120 capsule bottle.
The Zone Diet gives you the power to turn some genes on and turn other genes off. As a result, you feel your energy soar, watch your waistline shrink, and say goodbye to hunger. In the Zone you are now taking wellness into your own hands.
Any diet that uses the word high or low to describe it is hormonally unsustainable. The only diet that can maintain hormonal balance for a lifetime must use the word moderate to describe it. That’s what the Zone Diet is.
It’s moderate in:
• Low-fat protein
• Low glycemic-load carbs(mostly fruits and vegetables)
• Heart-healthy monounsaturated fats
The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. The Zone Diet can best be described as a moderate-carbohydrate, moderate-protein, moderate fat diet that has approximately one gram of fat for every two grams of protein and three grams of carbohydrates (the Zone 1-2-3 Method™). These ratios represent the newest dietary recommendations from the Joslin Diabetes Research Center at Harvard Medical School for the treatment of obesity and type 2 diabetes.
With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the diet – insulin, glucagon and eicosanoids.
Insulin – A storage hormone. Excess insulin makes you fat and keeps you fat. It also accelerates silent inflammation
Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.
Eicosanoids – These are the hormones that ultimately control silent inflammation. They are also master hormones that indirectly orchestrate a vast array of other hormonal systems in your body.
Buy Zone Omega RX Capsules on eBay for the discounted price of $35.99 per 120 capsule bottle.
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