Staying Balanced in the Zone
People are often surprised and relieved to learn that the Zone is based on two very simple principles: balance and moderation. You balance your plate at every meal and never eat too many calories at any one time. And all you need to figure out the right serving sizes are your eyes and the palm of your hand.
Start with Protein
Your body needs a constant supply of protein to replace what’s lost on a daily basis, so every Zone meal starts with an adequate serving of low-fat protein. Without adequate incoming protein, your muscles and your immune system weaken. Protein also stimulates the release of glucagon, a hormone that signals the body to release stored carbohydrates from the liver to maintain adequate blood sugar levels for the brain. Glucagon also acts as a brake on excess insulin. If glucagon levels increase, insulin levels decrease.
When it comes to protein, there are three basic Zone rules:
• Never consume more protein bigger than the size and thickness of the palm of your hand. For most American females, that translates to three ounces of low-fat protein and for most American males, about four ounces.
• The protein serving should occupy one-third of your plate. Unless you are extremely active, your body can’t utilize more protein than that at a single sitting.
• Choose the leanest protein you can find, since you’re likely to add fat to the dish and saturated fat in any diet should be kept to a minimum. Remember that animal protein is not a requirement of the Zone. You do have to consume adequate protein, but vegetarians can accomplish this by eating egg whites, low-fat dairy products, tofu, or soy meat substitutes. In fact, using soy products as your primary protein source may actually be the healthiest version of the Zone.
Best Protein Choices
• Skinless chicken breast
• Turkey
• Fish
• Very lean cuts of meat
• Egg whites
• Low-fat dairy products
• Tofu
• Soy meat substitutes
Balance with Carbohydrates
The protein portion of a Zone meal must be balanced with the carbohydrates, but not all carbohydrates are equal in their ability to control insulin levels. Most fruits and vegetables are “favorable” carbohydrates with a low capacity to stimulate insulin, while other vegetables (such as carrots and peas) and grain-based products (i.e., bread, pasta, rice, etc.) are “unfavorable” carbohydrates with a high capacity to stimulate insulin. Since your goal is insulin control, make sure that most of your carbohydrate choices come from the favorable category; unfavorable carbohydrates should be treated as condiments. Therefore, fill the remaining two-thirds of your plate with a lot of vegetables, some fruit, and just a small mix of grains and starches. Here’s a guide to favorable and unfavorable carbohydrates:
Favorable Carbohydrates
• Most vegetables (except corn, beets, carrots)
• Most fruits (except bananas and raisins)
• Selected grains (oatmeal and barley)
Unfavorable Carbohydrates
• Grains and starches (pasta, bread, bagels, cereals, potatoes, etc.)
• Selected fruits (such as bananas and dried fruit)
• Selected vegetables (such as corn, carrots and potatoes)
If your current diet is heavy on unfavorable carbohydrates without enough protein, that’s a surefire prescription for elevated insulin, which means you’re getting fatter and less healthy with every meal you eat.
Add a Touch of Fat
Once you’ve balanced your plate with lean protein and favorable carbohydrates, it wouldn’t be a complete Zone meal without fat. Remember, it takes fat to burn fat, but not all fats are equal. “Good fats” come in two forms: monounsaturated fats and long-chain omega-3 fats. Monounsaturated fats come from olive oil, certain nuts, and avocados. Long-chain omega-3 fats come from fish oils.
“Bad fats” should be restricted as much as possible. These are saturated fats and trans fats. Saturated fat comes from animal meat and high-fat dairy products; trans fats are artificial fats created by the food industry, commonly listed as partially hydrogenated oil. Finally, there is a type of omega-6 fatty acid known as arachidonic acid, found primarily in fatty red meats, egg yolks, and organ meats. The human body needs some arachidonic acid, but too much can be damaging. The higher your insulin levels, the more your body is stimulated to make arachidonic acid.
Good Fats
Olives, olive oil
Avocadoes
Canola oil
Almonds, macadamias, cashews, peanuts