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The Zone diet is a fad diet emphasizing low-carbohydrate consumption.^[1]^[2] It was created by Barry Sears, an American biochemist.^[3]^[4]^[5]

The ideas behind the diet are not supported by scientific evidence.^[1]^[6]

Approach

The diet is meant to promote weight loss via reduction in calories consumed and avoid spikes in insulin release, thus supporting the maintenance of insulin sensitivity.^[4]^[7] It begins with the determination of the individual's protein requirement for daily replacement due to various loss mechanisms.

The Zone diet proposes that a relatively narrow distribution in the ratio of proteins to carbohydrates, centered at 0.75, is essential to "balance the insulin to glucagon ratio, which purportedly affects eicosanoid metabolism and ultimately produces a cascade of biological events leading to a reduction in chronic disease risk, enhanced immunity, maximal physical and mental performance, increased longevity and permanent weight loss."^[1]

The diet advocates eating five times a day, with 3 meals and 2 snacks, and includes eating proteins, carbohydrates – those with a lower glycemic index are considered more favorable, and fats (monounsaturated fats are considered healthier) in a caloric ratio of 30%-40%-30% (fat-carb-pro). The hand is used as the mnemonic tool; five fingers for five times a day, with no more than five hours between meals. The size and thickness of the palm are used to measure protein while two big fists measure favorable carbohydrates and one fist unfavorable carbohydrates. There is a more complex scheme of "Zone blocks" and "mini-blocks" that followers of the diet can use to determine the ratios of macronutrients consumed. Daily exercise is encouraged.^[5]

The diet falls about midway in the continuum between the USDA-recommended food pyramid which advocates eating grains, vegetables, and fruit and reducing fat, and the high-fat Atkins Diet.^[7]

Effectiveness

Like other low-carb diets, the ideas underlying the Zone diet are unproven.^[1]^[4]^[6]

As of 2013, there were "no cross-sectional or longitudinal studies examining the potential health merit of adopting a Zone Diet per se, [and] closely related peer-reviewed findings from scientific research cast strong doubt over the purported benefits of this diet. When properly evaluated, the ideas and arguments of popular low carbohydrate diet books like the Zone rely on poorly controlled, non-peer-reviewed studies, anecdotes and non-science rhetoric."^[1]

References

^ ^a ^b ^c ^d ^e Cheuvront SN The Zone Diet phenomenon: a closer look at the science behind the claims. J Am Coll Nutr. 2003 Feb; 22(1):9-17. PMID 12569110
^ DeBruyne L, Pinna K, Whitney E (2011). "Chapter 7: Nutrition in practice — Fad Diets". Nutrition and Diet Therapy. Cengage Learning. p. 209. ISBN 978-1-133-71550-4. a fad diet by any other name would still be a fad diet. And the names are legion: the Atkins Diet, the Cheater's Diet, the South Beach Diet, the Zone Diet. Year after year, "new and improved" diets appear ...{{cite book}}: CS1 maint: multiple names: authors list (link)
^ Bijlefeld M, Zoumbaris SK (2014). "Sears, Barry". Encyclopedia of Diet Fads: Understanding Science and Society (2nd ed.). ABC-CLIO. pp. 190–191. ISBN 978-1-61069-760-6.
^ ^a ^b ^c Baron M. Fighting obesity Part 1: Review of popular low-carb diets. Health Care Food Nutr Focus. 2004 Oct;21(10):1, 3-6, 11. Review. PMID 15493377
^ ^a ^b Baron M. The Zone Diet. Health Care Food Nutr Focus. 2004 Oct;21(10):8-9, 11. PMID 15493380
^ ^a ^b Cataldo, Corrine Balog; DeBruyne, Linda Kelly; Whitney, Eleanor Noss. (1999). Nutrition and Diet Therapy: Principles and Practice. West/Wadsworth. p. 214. ISBN 978-0534546014 "Most fad diets, including the currently popular Zone Diet, advocate essentially the same high-protein, low- carbohydrate diet. Such diets may offer short-term weight- loss success to some who try them, but they fail to produce long-lasting results for most people. Furthermore, high protein, low-carbohydrate diets are often high in fat and low in fiber, vitamins, and some minerals. Long-term use of such diets may produce adverse side effects such as nausea, fatigue, constipation, and low blood pressure."
^ ^a ^b Lara-Castro C, Garvey WT. Diet, insulin resistance, and obesity: zoning in on data for Atkins dieters living in South Beach. J Clin Endocrinol Metab. 2004 Sep;89(9):4197-205. PMID 15356006

External links

Official website

[Cheuvront-1] Cheuvront SN The Zone Diet phenomenon: a closer look at the science behind the claims. J Am Coll Nutr. 2003 Feb; 22(1):9-17. PMID 12569110

[fad-2] DeBruyne L, Pinna K, Whitney E (2011). "Chapter 7: Nutrition in practice — Fad Diets". Nutrition and Diet Therapy. Cengage Learning. p. 209. ISBN 978-1-133-71550-4. a fad diet by any other name would still be a fad diet. And the names are legion: the Atkins Diet, the Cheater's Diet, the South Beach Diet, the Zone Diet. Year after year, "new and improved" diets appear ...{{cite book}}: CS1 maint: multiple names: authors list (link)

[Bijlefeld-3] Bijlefeld M, Zoumbaris SK (2014). "Sears, Barry". Encyclopedia of Diet Fads: Understanding Science and Society (2nd ed.). ABC-CLIO. pp. 190–191. ISBN 978-1-61069-760-6.

[Baron1-4] Baron M. Fighting obesity Part 1: Review of popular low-carb diets. Health Care Food Nutr Focus. 2004 Oct;21(10):1, 3-6, 11. Review. PMID 15493377

[Baron2-5] Baron M. The Zone Diet. Health Care Food Nutr Focus. 2004 Oct;21(10):8-9, 11. PMID 15493380

[Cataldo-6] Cataldo, Corrine Balog; DeBruyne, Linda Kelly; Whitney, Eleanor Noss. (1999). Nutrition and Diet Therapy: Principles and Practice. West/Wadsworth. p. 214. ISBN 978-0534546014 "Most fad diets, including the currently popular Zone Diet, advocate essentially the same high-protein, low- carbohydrate diet. Such diets may offer short-term weight- loss success to some who try them, but they fail to produce long-lasting results for most people. Furthermore, high protein, low-carbohydrate diets are often high in fat and low in fiber, vitamins, and some minerals. Long-term use of such diets may produce adverse side effects such as nausea, fatigue, constipation, and low blood pressure."

[Lara-7] Lara-Castro C, Garvey WT. Diet, insulin resistance, and obesity: zoning in on data for Atkins dieters living in South Beach. J Clin Endocrinol Metab. 2004 Sep;89(9):4197-205. PMID 15356006

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-{{more footnotes|date=November 2011}}
+{{Use mdy dates|date=August 2021}}
+{{short description|Type of fad diet}}
-{{ref improve|date=November 2011}}
+The '''Zone diet''' is a [[fad diet]] emphasizing [[Low-carbohydrate diet|low-carbohydrate]] consumption.<ref name=Cheuvront /><ref name=fad>{{cite book|author=DeBruyne L, Pinna K, Whitney E|title=Nutrition and Diet Therapy|chapter-url=https://books.google.com/books?id=GaEKAAAAQBAJ&pg=PT209|year=2011|publisher=Cengage Learning|isbn=978-1-133-71550-4|page=209|chapter=Chapter 7: Nutrition in practice — Fad Diets|quote=a fad diet by any other name would still be a fad diet. And the names are legion: the Atkins Diet, the Cheater's Diet, the South Beach Diet, the Zone Diet. Year after year, "new and improved" diets appear ...}}</ref> It was created by [[Barry Sears]], an American [[biochemist]].<ref name=Bijlefeld>{{cite book |title=Encyclopedia of Diet Fads: Understanding Science and Society |edition=2nd |chapter=Sears, Barry |year=2014 |publisher=ABC-CLIO |author=Bijlefeld M, Zoumbaris SK |pages=190–191 |chapter-url=https://books.google.com/books?id=4jq2BQAAQBAJ&pg=PA190 |isbn=978-1-61069-760-6}}</ref><ref name=Baron1>Baron M. Fighting obesity Part 1: Review of popular low-carb diets. Health Care Food Nutr Focus. 2004 Oct;21(10):1, 3-6, 11. Review. {{PMID|15493377}}</ref><ref name=Baron2>Baron M. The Zone Diet. Health Care Food Nutr Focus. 2004 Oct;21(10):8-9, 11. {{PMID|15493380}}</ref>
-The '''Zone diet''' is a [[Dieting|diet]] popularized in books by [[biochemist]] [[Barry Sears]]. It advocates consuming calories from carbohydrates, protein, and fat in a balanced ratio.<ref>[http://www.foxnews.com/story/0,2933,257620,00.html FOXNews.com – Mexico's 'Half-Ton Man' Sheds Nearly 400 Pounds]</ref>
+The ideas behind the diet are not supported by scientific evidence.<ref name=Cheuvront /><ref name="Cataldo">Cataldo, Corrine Balog; DeBruyne, Linda Kelly; Whitney, Eleanor Noss. (1999). ''Nutrition and Diet Therapy: Principles and Practice''. West/Wadsworth. p. 214. {{ISBN|978-0534546014}} "Most fad diets, including the currently popular Zone Diet, advocate essentially the same high-protein, low- carbohydrate diet. Such diets may offer short-term weight- loss success to some who try them, but they fail to produce long-lasting results for most people. Furthermore, high protein, low-carbohydrate diets are often high in fat and low in fiber, vitamins, and some minerals. Long-term use of such diets may produce adverse side effects such as nausea, fatigue, constipation, and low blood pressure."</ref>
-== Theory ==
-The diet centers on a "40:30:30" ratio of calories obtained daily from [[carbohydrate]]s, [[protein]]s, and [[fat]]s, respectively.  The ideal formula has been under debate, although studies over the past several years (including a non-scientific study by the [[Public Broadcasting Service|PBS]] documentary show ''[[Scientific American Frontiers]]'') have shown that it can produce weight loss at reasonable rates.{{Citation needed|date=January 2009}} The ''Scientific American Frontiers'' study compared the effectiveness of several popular 'diet' regimens including the Zone; somewhat to the surprise of the show's staff, the participants on the Zone experienced the greatest fat loss while simultaneously gaining muscle mass.{{Citation needed|date=January 2009}} Participants also reported the Zone as the easiest regime to adjust to, i.e., having the fewest adverse affects such as fatigue or hunger.{{Citation needed|date=January 2009}}  Most people who report fatigue find that the fatigue diminishes by day 2 or 3.
+== Approach ==
-"The Zone" is Sears' term for proper [[hormone]] balance. When [[insulin]] levels are neither too high nor too low and [[glucagon]] levels are not too high, then specific anti-inflammatory chemicals (types of [[eicosanoids]]) are released, which have similar effects to [[aspirin]], but without downsides such as gastric bleeding. Sears claims that a 30:40 ratio of protein to carbohydrates triggers this effect, and this is called 'The Zone.' Sears claims that these natural anti-inflammatories are heart- and health-friendly. There is no evidence that eating in this way affects hormone levels.
+The diet is meant to promote weight loss via reduction in calories consumed and avoid spikes in insulin release, thus supporting the maintenance of insulin sensitivity.<ref name=Baron1 /><ref name=Lara /> It begins with the determination of the individual's protein requirement for daily replacement due to various loss mechanisms.
+The Zone diet proposes that a relatively narrow distribution in the ratio of proteins to carbohydrates, centered at 0.75, is essential to "balance the insulin to glucagon ratio, which purportedly affects eicosanoid metabolism and ultimately produces a cascade of biological events leading to a reduction in chronic disease risk, enhanced immunity, maximal physical and mental performance, increased longevity and permanent weight loss."<ref name=Cheuvront>Cheuvront SN  The Zone Diet phenomenon: a closer look at the science behind the claims. J Am Coll Nutr. 2003 Feb; 22(1):9-17. {{PMID|12569110}}</ref>
-Additionally, the human body in calorie balance does not have to store excess calories as [[fat]]. The human body cannot store fat and burn fat at the same time{{Citation needed|date=January 2009}}, and Sears believes it takes time (significant time if insulin levels were high because of unbalanced eating) to switch from the former to the latter.{{Citation needed|date=February 2007}} Using stored fat for energy causes weight loss.
+The diet advocates eating five times a day, with 3 meals and 2 snacks, and includes eating proteins,  carbohydrates – those with a lower [[glycemic index]] are considered more favorable, and fats ([[monounsaturated fats]] are considered healthier) in a caloric ratio of 30%-40%-30% (fat-carb-pro).  The hand is used as the mnemonic tool; five fingers for five times a day, with no more than five hours between meals. The size and thickness of the palm are used to measure protein while two big fists measure favorable carbohydrates and one fist unfavorable carbohydrates. There is a more complex scheme of "Zone blocks" and "mini-blocks" that followers of the diet can use to determine the ratios of macronutrients consumed. Daily exercise is encouraged.<ref name=Baron2 />
-Another key feature of the Zone diet, introduced in his later books, is an intake of a particular ratio of [[Omega-3]] to [[Omega-6]] fatty acids. Dr. Sears is believed to have popularised the taking of pharmaceutical-grade Omega 3 fish oils.<ref>[http://www.amazon.com/dp/0060595469 Amazon.com: The Anti-Inflammation Zone: Reversing the Silent Epidemic That's Destroying Our Health: Books: Barry Sears<!-- Bot generated title -->]</ref>
+The diet falls about midway in the continuum between the [[USDA]]-recommended [[Food pyramid (nutrition)|food pyramid]] which advocates eating grains, vegetables, and fruit and reducing fat, and the high-fat [[Atkins Diet]].<ref name=Lara>Lara-Castro C, Garvey WT. Diet, insulin resistance, and obesity: zoning in on data for Atkins dieters living in South Beach. J Clin Endocrinol Metab. 2004 Sep;89(9):4197-205. {{PMID|15356006}}</ref>
-===Hormonal paradoxes===
-Sears believes in a hormonal paradox contrary to the "low-fat/high carbohydrate" rationale of most diets (including the USDA [[Food guide pyramid|"Food Pyramid"]]). He claims that the relatively high proportion of carbohydrate in these diets&mdash;by comparison to protein&mdash; increases the production of the hormone insulin, causing the body to store more fat. The example proposed by Sears is the [[cattle]] ranching practice of fattening livestock efficiently by feeding them high amounts of high-carbohydrate grain. However, excess fat gains can be attributable to the amount of the grain and thus the total amount of calories consumed. Sears also points out the supposed irony: <blockquote> "data analysis ... shows that in spite of the fact that the American public has dramatically cut back on the amount of fat consumed, the country has experienced an epidemic rise in obesity." <ref> "The Zone" (Regan Books, 1995)</ref> </blockquote>
+== Effectiveness ==
-Additionally, Sears suggests fat consumption is ''essential'' for "burning" fat. His rationale is: [[Monounsaturated fat]]s in a meal contribute to a feeling of fullness and decrease the rate at which carbohydrates are absorbed into the bloodstream. Slower carbohydrate absorption means lower insulin levels which means less stored fat and a faster transition to fat burning. If the body needs energy and can't burn fat because of high insulin levels, a person feels tired as their brain starves and metabolism slows to compensate. This occurs because the brain runs on [[glucose]] and high insulin levels deplete blood glucose levels. Such a condition, rebound [[hypoglycemia]], causes sweet cravings (which just starts the high-insulin cycle all over again).
+Like other low-carb diets, the ideas underlying the Zone diet are unproven.<ref name=Cheuvront /><ref name=Baron1 /><ref name="Cataldo" />
+As of 2013, there were "no cross-sectional or longitudinal studies examining the potential health merit of adopting a Zone Diet per se, [and] closely related peer-reviewed findings from scientific research cast strong doubt over the purported benefits of this diet. When properly evaluated, the ideas and arguments of popular low carbohydrate diet books like the Zone rely on poorly controlled, non-peer-reviewed studies, anecdotes and non-science rhetoric."<ref name=Cheuvront />
-Sears describes a Zone meal as follows: "Eat as much protein as the palm of your hand, as much non-starchy raw vegetables as you can stand for the vitamins, enough carbohydrates to maintain mental clarity because the brain runs on glucose, and enough monounsaturated oils to keep feelings of hunger away."
-==Comparison to low-carb diets==
+== See also ==
-Whether the Zone diet is a [[low-carbohydrate diet|low-carb diet]]<ref>[http://www.annecollins.com/zone-diet.htm Anne Collins – Short Review of Barry Sears Zone High Protein Low Carb Weight Loss Diet Program] Retrieved on October 25, 2007.</ref> is a matter of opinion and definition. It is much less restrictive in total carbohydrate intake than the [[Atkins Nutritional Approach|Atkins diet]] that became extremely popular throughout the [[United States]] in 2003 and 2004. Sears claims that diets specifically designed as "low carb" miss the point. According to him, they ignore the importance of moderation and balance:  hormonal balance, as well as the influence of dietary balance on [[digestion]] and hormone production.  A reasonable argument could be made that the typical American follows a
-"high carb" diet, and that the Zone diet is simply a moderate one.<!-- Nutritional professionals have criticized low-carb diets as causing more water than fat loss,<ref>{{cite web | last = Attwood | first = Charles | url = http://www.vegsource.com/attwood/zone.htm | title = Debunking the "Zone Diet": Enter the "Zone", A Giant Leap Backwards | accessdate = 2007-07-27}}</ref> though this has been refuted by more recent research.{{Fact|date=January 2008}} -->
-==Specific cases==
-===Famous obesity case===
-Possibly the most famous case of someone using the diet effectively has been [[Manuel Uribe Garza|Manuel Uribe]]. After weighing in at around 560 kg (1234 lbs or over 88 [[Stone (weight)|stone]]), he had lost about 184 kg within 2 years (he now weighs 376 kg).<ref>{{cite web |url=http://www.manueluribe.com/manuel/|title=Manuel Uribe |accessdate=2008-07-15 |format= |work=}}</ref>
-After decades of failed weight-loss methods, including a botched liposuction that nearly killed him, Uribe believes devotion to the Zone Diet has been the only weight-loss program to have such a positive impact on him. Dr. Barry Sears, along with two of Mexico's most prestigious physicians {{Citation needed|date=June 2008}}, Dr. Silvia Orozco Avina and Dr. Gustavo Orozco Avina, are at the helm of the interdisciplinary team of doctors, nutritionists and exercise physiologists who continue to work diligently to help Manuel reach his goal. Aside from Dr. Sears, the other physicians on the team are more skeptical of Uribe's use of the Zone diet, but feel that if it helps Manuel stick to a diet and lose weight, they will tolerate his use of it.{{Citation needed|date=May 2009}}
-Manuel's current diet consists of about 2,000 calories per day broken up into six meals. His specially-designed menu includes a wide variety of meals including egg-white omelets, fresh salads, chicken fajitas and fish filet in a bed of spring greens. In fact, Manuel's biggest problem is not lack of appetite control, but eating all the food he is supposed to eat.{{Citation needed|date=June 2008}}
-==Criticism==
-The recommended protein intake, taken as meat, is a significant source of saturated fat. However, Sears believes the characterization of the Zone diet as 'high-protein' is inaccurate, as more calories come from carbohydrates than protein. In his book, he advocates a formula based on lean body mass and activity level to determine the appropriate daily intake of protein. For example, a female of average height and average build who has a moderately active lifestyle is encouraged to eat around 60g of protein daily.
-The most common [[vegetarian]] or [[vegan]] diets, according to Sears, are highly dissimilar from The Zone because they generally utilize very little protein relative to carbohydrate consumption. Low-protein vegetarian diets, says Sears, prohibits the body from operating truly efficiently.  As critical as Sears has been of what he calls typical vegetarian and vegan diets, vegetarians who promote low-protein diets have also been very critical of aspects of the Zone and similar diets.  In 2000, Sears published the Soy Zone where he outlined a zone diet based around [[soy protein]] and [[soybean|soy]] foods, for [[vegetarianism|vegetarians]] who wish to follow a Zone diet.
-Some nutritional experts, including some of Sears' former colleagues, are critical of his conclusions from the scientific evidence, contending that he has distorted or exaggerated the meaning of much of the basic research. They point out that no direct studies to verify his conclusions have been performed.<ref>[http://www.webmd.com/diet/zone-what-it-is The Zone Diet<!-- Bot generated title -->]</ref>
-==Official Zone books==
-{{incomplete list|date=February 2011}}
-*{{cite book
-  | last =Sears
-  | first =Barry
-  | coauthors =
-  | title =The Zone: A Dietary Road Map
-  | publisher =HarperCollins Publishers
-  | date =1995
-  | isbn = 0060987065 }} Sears's initial book on the Zone diet.
-*{{cite book
-  | last =Sears
-  | first =Barry
-  | coauthors =
-  | title =Mastering the Zone
-  | publisher =HarperCollins Publishers
-  | date =1997
-  | id = ISBN 0-06-101124-X }} Sears urges substitution of raw vegetables for pastas, breads and refined sugars. More diagrams and flowcharts than in ''The Zone''.
-*{{cite book
-  | last =Sears
-  | first =Barry
-  | coauthors =
-  | title =The Anti-Aging Zone
-  | publisher =Regan Books
-  | date =1999
-  | isbn = 0060392436 }} Information on meditation, relaxation and exercise in addition to diet.
-*{{cite book
-  | last =Sears
-  | first =Barry
-  | coauthors = Kotz, Deborah
-  | title =A Week in the Zone: A Quick Course in the Healthiest Diet for You
-  | publisher =Regan Books
-  | date =2000
-  | isbn = 0060741902 }}
-*{{cite book
-  | last =Sears
-  | first =Barry
-  | coauthors =
-  | title =The Soy Zone
-  | publisher =Regan Books
-  | date =2000
-  | isbn = 0060393106 }} Discusses Sears preference for soy protein as part of his balanced eating program. "The longest-living people in the world" living in [[Okinawa]], Japan consume much greater amounts of soy protein and eat smaller meals than most other people.
-*{{cite book
-  | last =Sears
-  | first =Barry
-  | coauthors =
-  | title =The Omega Rx Zone: The Miracle of the New High-Dose Fish Oil
-  | publisher =Regan Books
-  | date =2002
-  | isbn = 0060393130 }} Discusses "high-dose fish oil;" a newly-introduced invented pharmaceutical-grade fish oil that Sears touts as a medical miracle that will put the eicasonids in balance and reduce inflammation. Extra virgin olive oil is also promoted for its phytochemicals.
-*{{cite book
-  | last =Sears
-  | first =Barry
-  | coauthors =
-  | title = The Anti-Inflammation Zone: Reversing the Silent Epidemic That's Destroying Our Health
-  | publisher =Regan Books
-  | date =2005
-  | isbn = 0060834145 }}
-*{{cite book
-  | last =Sears
-  | first =Barry
-  | coauthors =
-  | title = Toxic Fat: When Good Fat Turns Bad
-  | publisher =Thomas Nelson
-  | date =2008
-  | isbn = 978-1-4016-0429-5 }}
-==See also==
 * [[Diet (nutrition)]]
 * [[List of diets]]
-* [[Medical research related to low-carbohydrate diets]]
+* [[Low-carbohydrate diet]]
-* [[Online weight loss plans]]
-==References==
+== References ==
 {{Reflist}}
-==External links==
+== External links ==
-* [http://www.ZoneDiet.com Official Website of the Zone Diet]
+*[http://www.zonediet.com/ Official website]
-* [http://www.drsears.com Dr. Barry Sears' Official Website]
+{{Fad diets}}
-* [http://www.anti-aging-guide.org/history-of-zone-diet.html History of the Zone Diet]
-* [http://crossfitimpulse.com/the-zone-diet-explained-edited/ The Zone Diet Explained] – Synopsis of the Zone Diet with pictures of example meals, charts for finding your Zone requirements, and charts with Zone content of most foods.
-*[http://www.loseabsfat.com zone diet history]
-[[Category:Low-carb diets]]
 [[Category:Diets]]
-[[Category:American inventions]]
+[[Category:Fad diets]]
+[[Category:Low-carbohydrate diets]]
-[[de:Sears-Diät]]
-[[es:Dieta de la Zona]]
-[[it:Metodo alimentare Zona]]
-[[nl:Zonedieet]]
-[[fi:Zone-dieetti]]

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