Sandra Bullock, Demi Moore, Sarah Jessica Parker and Jennifer Aniston might all be big in Hollywood, but their celebrity status isn't the only thing they have in common. All these stars claim to have followed the Zone Diet to help them get - and keep - their famous figures. But just what does ‘Being in the Zone' involve and more importantly, is it a healthy way to shift those pounds?
Most diets ask you subtract calories or fat from your meals, but with the Zone Diet, the key to losing weight starts with knowing how to divide your meals. According to its creator Dr. Barry Sears, your body's metabolic functions are most efficient when every meal follows a ratio of 40 percent carbohydrates, 30 percent protein and 30 percent fat (40-30-30). Sears says this combination helps stabilize your hormones, placing your body in what he calls "the zone". By balancing out your hormones, your body releases less excess insulin into your bloodstream, which has been shown to contribute to weight loss. The diet also claims that eating this way lowers your risk of developing other chronic diseases.
Devised by Barry Sears and first introduced in 1995, the Zone Diet was made popular by celebrity dieters like Jennifer Aniston. "Although the diet does seem to work for many who have the willpower to stick with the program, research from Stanford and Tufts Universities have shown that study participants on the Zone fared no better than those on other popular diets including Weight Watchers, Ornish and LEARN, losing between 3.2 and 3.5 pounds in a year. Furthermore, many nutritionists believe that the weight loss experienced on the plan has nothing to do with hormone levels and is, rather, a result of eating fewer calories, carbohydrates and unhealthy fats. But one of the Zone's biggest flaws is that it claims that following the 40-30-30 plan may do a variety of things besides help you lose weight, from decreasing your risk of developing cancer, heart disease and other major ailments to improving athletic performance. Unfortunately, according to experts, there isn't much scientific research beyond the testimonials Sears himself has rounded up over the past decade to back up these claims. That means dieters looking to the Zone as a one-stop solution to all of their health concerns may be sadly disappointed.
Is the Zone Diet healthy?
Yes and no. The Zone definitely encourages dieters to eat plenty of fiber-packed vegetables and fruits, as well as healthy Omega-3 fats and lean meats. Plus, it requires dieters to eat small meals five times daily, which many dietitians recommend to help keep blood sugar levels steady. However, the diet doesn't stress eating dairy products, which is why some nutritionists find it lacking in certain minerals and vitamins, such as Vitamin D, Vitamin E and calcium, among others. The limited amount of daily carbohydrates allowed can also leave you feeling less energized during the day, making it difficult to incorporate exercise into your weight-loss plan.
What do the experts say?
"On the Zone diet, eating becomes more of a calculated approach rather than a pleasurable approach," says Susan Moores, M.S., R.D., spokesperson for the American Dietetic Association. "When you turn your meals into a math problem that requires very precise calculations, you definitely lose some of the joy that should be a part of eating healthy, especially if you plan on eating healthy long-term," she says. Moores also believes that the low daily calorie intake that (which ranges from 1,200 to 1,500) may not be enough. "It's very difficult to get all the nutrients you need on a 1,200 to 1,500-calorie diet, although it can be done with some outside help, such as supplements," says Moores, "Because the Zone is intended to be a life-long eating plan and not just a temporary means of losing weight, this imbalance of nutrients could become a larger issue down the road if dieters aren't aware of what nutrients they may be lacking."
Who should consider the Zone Diet?
If you find activities like doing your taxes or balancing your checkbook not just easy to do but seriously fun, then this diet is for you. Otherwise, constantly having to divide your meals up into the perfect 40-30-30 ratio can be daunting, no matter how easy the Zone tries to make the process. However, those who hate to give up certain foods may find the Zone worth the effort, since nothing is deemed totally off limits.
Bottom Line
If you can look past the questionable research that the diet is based on, the Zone does score points for teaching dieters to eat more protein, fruits and vegetables and limit how much unhealthy fare they eat, including excess sugars and processed foods. Still, if you're not the type to invest a lot time thinking into what you eat, the diet may be too high-maintenance for you.
Checklist
Cost: Moderate to very expensive. If you stick with the recipes they recommend, your food budget should be moderate. However, if you choose to use their brand of supplements, nutritional bars and shakes your expenses can rise fast.
Meals Provided: No, but several companies offer “Zone-inspired” meals. Zone Chefs delivers frozen and/or fresh Zone-based meals which range from $25 to $40 for a one-day supply.
Diet Duration: Ongoing. There are no phases, levels or stages, but you’re encouraged to follow its principles for life.
Fitness Requirements: The diet doesn’t recommend any specific exercise regime. However, doing some form of moderate exercise for thirty minutes, 3 to 5 times a week is recommended.
Time Commitment: Serious. Having to divvy each meal appropriately is time consuming, but there are also certain rules on when you should eat. You must eat within one hour of waking, then every 2 to 2 ½ hours after that.
Eating Out: Difficult. Dividing meals into the 40-30-30 ratio usually means ordering off the menu. You will also have to skip any sauces, gravies or anything that loaded with carbs or fats that could throw off the balance.
Alcohol: Yes -- roughly one drink a day.
Vegetarian-Friendly: Depends. Because the diet requires 30 percent of your calories come from a protein source, avoiding meat is tricky but can be done. In earlier books, dieters weren’t given as many non-meat protein options, but Sears has added more veg-friendly options in later books, like the Soy Zone.
Strict/Flexible Eating Plan: Very strict. You must ensure that each meal (and snack) breaks down proportionally by a ratio of 40-30-30, which requires much planning.
