Dr. Barry Sears’ book reads more like hard science than a typical diet book. This reflects his background as a biotechnological researcher from Massachusetts Institute of Technology, a man who holds twelve patents for cancer treatments and the dietary control of hormonal responses. Dr. Sears has a scientist’s view of the human body. Food is not about how it tastes and smells, but rather it is a series of chemicals that promote or destroy health. For example, while proteins are good for the body, proteins rich in arachidonic acids (found in fatty meats and egg yolks) create conditions that lead to cancer. While carbohydrates provide energy, high density/high Glycemic carbs found in pastries and pastas interfere with insulin levels and promote obesity, which leads to hypertension, heart disease and diabetes. To maintain optimal health and avoid diseases such as AIDS, depression, PMS, and the ones listed above, Dr. Sears recommends that you eat within “the Zone.” Every time you have a meal or snack, the calories should be spread out as 40% protein, 30% fat and 30% carbohydrate. To make the diet easier to follow without calorie counting and measuring, he creates “protein blocks” and “carbohydrate blocks.” For example, one ounce of meat, one and a half ounces of fish or ¼ cup low-fat cottage cheese equals seven grams of protein each, or one protein block. A carbohydrate block equals nine grams, or half an apple, one cup broccoli, etc. One fat block equals ½ teaspoon canola oil, ½ teaspoon peanut butter or mayonnaise, etc. Before you start the Zone Diet, you have to do some complicated calculations involving your weight, waist and hip measurements and your daily level of activity. After multiplying these numbers by certain factors, you find out the exact amount of protein your body needs per day. A 154-pound man of normal activity needs about 59 grams per day. Dr. Sears advises that you spread out your meals and snacks throughout the day, but you must eat every five hours except when you are sleeping at night.
Dr. Sears limits not only the quantities you eat but also the quality of food. He writes about “macronutrients” and foods that pack the most nutritional value for their calories. Like many authors of diets, Dr. Sears believes that the human body is simply not equipped genetically to handle processed grains, noting that human genes have not changed much in 100,000 years but grains have only been around for 8,000 years. Therefore, he takes the “caveman” approach in that the foods he recommends are lean meats, fruits and vegetables. The following foods are “unfavorable” and should be avoided: red and organ meats, egg yolks, hard cheeses, most saturated fats like bacon and sour cream, cooked vegetables like carrots, potatoes and peas, certain fruits like bananas and raisins, nearly all fruit juices, and most processed grains such as cereals, pastas, breads, noodles and rolls.
Sears, Barry (MD). The Zone (New York: Regan Books) 1995.
Created:
1995
Categories:
Low Fat, Low Carb, High Protein, Low Calorie, Six Meals or More
Website:
Meetings:
No
Books:
Yes
Sample Menu:
The 154-pound man’s diet may look something like this:
BREAKFAST – 1 protein block, 1 carb block, and 1 fat block
LUNCH – 2 protein blocks, 2 carb blocks, and 2 fat blocks SNACK – ½ protein block, ½ carb block, ½ fat block
DINNER – 2 protein blocks, 2 carb blocks, and 2 fat blocks SNACK – ½ protein block, ½ fat block, ½ carb block.