The Zone Diet is the simplest form of diet, which any one can follow to lose weight. In this type of diet you should balance your protein intake and carbohydrate intake. The recommended ratio is 1:1 that includes one block of protein and one block of carbohydrate. The Zone diet mainly includes 3 meals along with 2 snacks and each of these includes 30% protein, 30% fats and 40% of the carbohydrates. Through this diet plan, a women intakes around 1200 calories while a man consumes around 1500 calories. This formula is very useful and helps you to lose weight effectively.
Here is a sample meal plan for your Zone diet.
The amount of meal you eat generally depends on the gender and size. It is evident that full grown adults will likely to have more calories as compared to younger ones. A sample breakfast for an average built woman should be 4 egg whites or 2 whole eggs which is to be mixed with one ounce of cheddar cheese, 2/3 cup of raspberries, 1/4 of a cantaloupe and 11/4 cups of broccoli that you need to cook in 1 teaspoon of olive oil. An average built man would probably need more food compared to a medium built woman so along with the above mentioned meal he can add 1/2 English muffin topped with peanut butter and Canadian bacon with it.
The lunch for an average built woman should contain salad, which should be prepared with 3-4 cups spinach, a cup of tomatoes, 1/4 cup kidney beans, 1 1/2 of feta cheese, 2 ounces chicken breast and one tablespoon of salad dressing. The average built men can add an apple, 12 peanuts and a cup of milk along with the salad.
The snacks must not be too heavy and it is same for both normal sized men and women. The snacks may comprise of 1/4 cup cottage cheese which needs to be mixed with 1/2 cup pineapple and you can prepare a topping by mixing 3 cashews or 1/4 teaspoon sunflower seeds, 1 ounce of string cheese and a peach.
The dinner for an average built woman should contain a cup of green beans, 3 ounces salmon, 1 cup strawberries and a cup of milk. An average built man should have 4 1/2 ounces of Salmon and 1/3 cup mashed or boiled potatoes along with the set menu mentioned above.
Timing for Zone Diet
Timing of eating plays a major role in Zone Diet, since this diet helps you to maintain balance, which keeps you away from getting hungry. You must have zone diet meal or snack at 5 hours interval after you finish your last Zone meal and at every 2 hours interval after you have your Zone snack. It is important that you have the Zone snack half an hour before you go to bed.