The Zone Perfect Nutrition Program
The Zone Perfect Diet adds several elements to the basic Zone Diet nutrition program,in order to make it more effective:
- The use of monosaturated fats. They can be found in olive oil, Macadamia nuts, almonds, and avocados. These foods are known to provide higher levels of HDL cholesterol than LDL cholesterol.
- Diet supplementation with Omega-3 fish oils: Dr. Barry Sears says that these products are directly related to the production of "good eicosanoids" which prevent blood clotting, cardiovascular illness and other diseases of the blood vessels.
- exercise: Dr. Sears also states that physical exercise between meals leads to lowering insulin level in the blood, which helps burning fat. He also stresses that it is a fact that exercise burns calories, but not at the same levels on different diets. Exercising in the Zone is more efficient as a way to burn calories, he states.
The Omega Zone Dietary Program
The Omega Zone Diet is actually an eating program based on two things: better control of insulin levels through the Zone eating plan, and supplementation of diet with Omega 3 fatty acids, extracted from fish oils. The dietary program based on high doses of ultra-refined fish oil consumption, says Dr. Sears, was inspired by the eating discipline that grandmothers have been teaching their grandchildren for generations:
- Eat small meals throughout the day
- Have some protein at every meal
- Eat plenty of raw fruit and vegetables
- Take your cod-liver oil every morning
What are the benefits of Omega 3 fatty acids?
In his book, "The OmegaRx Zone - The miracle of the new high-dose fish oil" Dr. Sears explains that Omega 3 fatty acids improve the AA/EPA ratio (between bad and good eicosanoids). The lower this ratio is, the healthier you are, Sears says.
On the other hand, lack of Omega 3 fatty acids reduces brain functions. Their role comes in maintaining neural pathways and building new neural connections. Omega 3 fatty acids supplementation improve memory and decrease the risk of neurological disorders.
Why does fish oil need processing?
Dr. Sears warns that, with the fish oil consumed from fish, rich in Omega 3 fatty acids, we might consume toxic substances that result from the high pollution of oceans and rivers. Also, providing the body with the right amounts of fish oil would mean eating extremely high quantities of fish which it is impossible to integrate into a daily menu.
What would an eating plan look like with the Omega Zone Diet?
| 1 Day in The Zone | Protein | Carb | Fat |
|---|---|---|---|
| Breakfast + supplements (fish oil x 6, anti oxidant x 1, multi vitamin x 1) | 3 mini-blocks 21 grams 4 large egg-whites omlet + 1/2 cup cottage cheese, low fat |
3 mini-blocks 27 grams 2 cups chopped red pepper + 1/2 cup black beans |
3 mini-blocks 4,5 grams 1 and 1/2 tbsp. peanut butter with the omlet |
| Lunch + supplements (fish oil x 6, anti oxidant x 1, multi vitamin x 1) | 3 mini-blocks 21 grams 3 oz. chicken breast* |
3 mini-blocks 27 grams 3 and 1/2 cup of spinach + 1 apple |
3 mini-blocks 4,5 grams 1 tsp. olive oil as dressing for chicken |
| Snack | 1 Zone Block = 7 grams protein + 9 grams carbohydrate + 1,5 grams fat 1 Zone Bar | ||
| Dinner + supplements (fish oil x 6, anti oxidant x 1, multi vitamin x 1) |
3 mini-blocks 21 grams 4.5 oz. cod fish, grilled |
3 mini-blocks 27 grams 3 cups broccoli + 1 asparagus + 1/4 eggplant, all cooked + 1 glass of wine |
3 mini-blocks 4,5 grams 3 tsp. ollive oil with vinegar dressing |
| Snack | 1 Zone Block = 7 grams protein + 9 grams carbohydrate + 1,5 grams fat 1 Zone Bar | ||
Soy Zone Diet
In 2001, Dr. Barry Sears published The Soy Zone book. Soy Zone diet uses soy products as a main source of protein. It is a variation of Zone. Although its primary target is vegetarians, Dr. Sears reveals many qualities of soy that cannot be obtained with the traditional protein sources like meat or dairy products.
The benefits and cautions of soy consumption
What are the benefits of Soy Zone diet? Dr. Sears says, in an interview at ABC News on June 9th, 2001 that "soy protein has a very unique amino acid composition", that it has "a lower effect on insulin than does animal protein", allowing us to control insulin more precisely than with animal protein.
However, Sears warns about the potential overconsumption of isoflavones (also known as phytoestrogens), compounds that are found in soy beans that can lead to hypothyroidism. The key to avoid that is to consume soy meat imitations. These are overprocessed products and free of insoflavones.
The Soy Zone diet can be sucessfully combined with the Zone nutritional program, says Dr. Sears. You can choose the amounts of protein that you take from soy products and the ones you take from fish, poultry, lean beef or pork. At the same time, observing the Zone eating plan that is suited for your body can help you lead a longer, healthier life, Sears claims.