I have done the Zone, and lost weight, but with much slower results than Atkins and mistakes can set you back easily.
The principle is to balance your insulin by eating a balance of good fat, lean protein and good carbs, at every meal. This includes snacks.
Basically, carbs, proteins and fats are broken down into micro blocks.
1 micro block of carb = 9 grams
1 micro block of protien = 7 grams
1 micro block of tat = 3 grams
The first thing you must do, is to find your "lean body mass" LBM. Dr. Sears book "Enter the Zone," has the formular.
Once your LBM is known, you then have to determine your activity level, again, in Sear's book.
Once this is known, you will know how many protein blocks you need, per day, by using the chart, in the book.
So, if you need 12 protein blocks per day, you merely divide it up for the day and balance each meal with carbs and fats.
Example
Breakfast :
3 blocks protein
3 blocks carbs
3 blocks of fat
Morning Snack : 1 block protein
1 block carb
1 block fat
Lunch : 3 blocks protein
3 blocks carbs
3 blocks fat
Afternoon Snack : 1 block protein
1 block carb
1 block fat
Dinner : 3 blocks protein
3 blocks carbs
3 blocs fat
Evening snack : 1 block protein
1 block carb
1 block fat
Total 12 protein blocks.
Don't go more than 8 hrs without eating.
For myself, I found that if I don't exercise enough, it doesn't work.
Also, from the above example, you'd be taking in 108 grams of carbs per day,(9grams X 12 blocks). Most people who have a weight problem, can not lose while taking in more than 90grams of carbs per day.
The Zone diet, if you follow it correctly, you'll feel great. No fog brain and no sleep apnea due to low blood sugar.
It just takes more diligence than Atkins does.
I'm following it now, but I'm not so strict on avoiding saturated fats as Dr. Sears suggest. I eat whole eggs, not just the egg whites, etc.
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