The main rule here is to combine properly a little carbohydrates, fats and protein that you can find in fiber-rich products like fruits or vegetables. Firstly, you should always include protein in your everyday meal. You should eat Carbohydrates twice as much. You can choose from vegetables or beans. However, you should either avoid raise, bananas, pasta or bagels or choose smaller portions.
Zone diet meals
To put everything more simply, you should reduce the amount of carbohydrates that have the most negative effect on your blood sugar level and insulin level. These forbidden products include sugar, sweets, chocolate, pies, muffins, as well as crisps, cereals for breakfast, bread, pasta, noodles, potatoes, rice, bagels, croissants, pastries or preserves. It is important to note that usually almost all kinds of vegetables and fruits are free to choose to include them into diet. It is also recommended to eat products that contain saturates, monousaturates like olive oil, nuts or avocado.
The other way for you to follow the zone diet is to divide all your meals into three equal parts. What you ought to simply do is to fill it with low-fat protein, (e.g. chicken, which won’t be lager and thicker than the size of your palm) vegetables and fruits. To increase the intake of monousaturates you can choose to add a bit of olive oil, a small number of nuts or avocadoes.
The example of daily plan
This plan is both for men and for women. The average women should eat 11 blocks while men as much as 14. This example excludes snacks.
|Zone diet breakfast||Eggs and fruits
8 egg whites, ½ cup pineapple,
4 tbsp of cream cheese, 1 kiwi, ¾ of cantaloupe,
2/3 cup melon.
|Zone diet launch||Grilled chicken salad
4 ounces of grilled chicken breast,
lemon juice and salad (
4 tbsp of olive oil, 2 cups lettuce,
¼ cup onion, ¼ mushrooms, ¼ cup green or red pepper, ½ tomatoes)
|Zone diet dinner||Vegetables and baked fish
2 apricots, lemon juice, 2 2/3 tsp of olive oil,
2 cups zucchini, 6 ounces of flounder,
2 cup yellow squash, ¾ cups onions.