The Zone diet is patented to reduce insulin resistance. More than 40 clinical studies have demonstrated the superiority of the Zone diet in reversing the metabolic disruption caused by insulin resistance. Following the Zone diet, you will experience appetite suppression without hunger or fatigue within days and start to see significant subjective changes within one to two weeks.

The scientific foundation of the Zone diet is balance. It starts with the balance of protein to carbohydrates at each meal to generate the balance of hormones in the blood and gene transcription factors in a cell, allowing you to reduce calories without hunger or fatigue for the next five hours.

Here are the three simple dietary steps to make the Zone diet work.

Step 1. You require adequate protein at each meal.
You require adequate protein at each meal to generate the hormonal signals that control hunger.  If you eat too little protein at a meal, insufficient hormonal signals (initially generated in the gut) will reach the brain via the vagal nerve to stop hunger.   On the other hand, if you consume too much protein at a meal, you begin to generate insulin resistance by increasing the gene transcription factor known as mTOR.  What is the correct amount of protein you need so you do not feel hungry for the next five hours? The answer is about 30 grams of protein per meal.

Here are some examples of 30 grams of low-fat protein for different dietary philosophies.

Omnivore
     Four oz. of chicken breast
     Four oz. of lean beef
     Six oz. of fish
Lacto-ovo vegetarian
     Five oz. of non-fat Greek yogurt
     Nine egg-whites
Vegan
     Two cups of boiled black beans
     Seven oz. of tofu

You can see that getting adequate protein at a meal is possible with virtually any dietary philosophy.  However, getting that necessary protein level using a vegan diet may be more challenging than following a lacto-ovo vegetarian or omnivore diet, but it can be accomplished.

Step 2. Balance the protein with low-glycemic carbohydrates
Once you select 30 grams of low-fat protein at a meal to generate the hormones that stop hunger, you must balance it with carbohydrates to maintain that satiety for the next five hours. There are two reasons for carbohydrates.  One reason is to provide a source of glucose to maintain stable blood glucose levels for the brain.  The second reason to provide fermentable fiber is that gut microbes can metabolize it into short-chain fatty acids (SCFA).  SCFA provides the necessary energy to maintain a stable gut barrier, preventing bacteria from entering the body and causing endotoxemia.  The same SCFA also functions as a signaling agent to enhance the satiety effects of adequate protein intake at the meal.  However, excess carbohydrate intake will inhibit AMPK activity.  This inhibition of AMPK will increase insulin resistance.  On the other hand, continuing deficient levels of carbohydrates in the diet (i.e., a ketogenic diet) will increase cortisol levels, which increases insulin resistance.

The correct protein-to-glycemic load balance at a meal for optimal hormonal means adding approximately 40 grams of carbohydrates to the 30 grams of protein in the same meal. The best carbohydrate source will be primarily non-starchy vegetables high in fermentable fiber. At first, consuming 40 grams of carbohydrates using such non-starchy vegetables may seem challenging.  However, it is also hard to overconsume non-starchy vegetables.  The best choices for non-starchy vegetables would be the  ABCs (asparagus, artichoke hearts, Brussels sprouts, broccoli, cauliflower, and spinach) to maximize appetite suppression.  Fruits have a higher carbohydrate density, so their use in the Zone diet should be more limited than non-starchy vegetables.  Grains and starches (primarily white varieties) should be a very minor component of the Zone diet.

Step 3. Add a dash of monounsaturated fat
Fat adds flavor to any meal, but you only need a dash because fat supplies added calories that inhibit AMPK activity. The best fat choices are extra virgin olive oil, almonds, and guacamole.

Here are some examples and the amounts that provide a dash of fat:

• One tablespoon of extra virgin olive oil
• 1/2 oz. of almonds
• Two tablespoons of guacamole

Putting it all together, a balanced Zone meal restricts calories without hunger or mental fatigue. It provides adequate protein, is balanced with moderate carbohydrates, and is low in fat but rich in fermentable fiber.  This is the best way known to medical science to activate AMPK.  The more you restrict excess calories in your diet, the more rapidly your insulin resistance is reduced, leading to the delay of developing chronic diseases associated with insulin resistance.  More importantly, the Zone diet eliminates senescent cells that accelerate aging. 

Meal Timing

Metabolism is controlled by circadian rhythms orchestrated by changes in light intensity. Thus, the best time to eat is during daylight hours. Your first meal should be consumed upon waking, and your last meal should be consumed before sunset. If that isn’t possible, ensure your evening meal is consumed at least four hours before bed. 

Try to have each meal contain the same number of calories, as any excess calories at any meal will depress AMPK activity.

How Do You Know If the Zone Diet Works?

The Zone diet is patented to reduce insulin resistance.  It does so on several levels.  The first level is providing adequate protein at every meal to activate the release of hormonal signals (such as GLP-1, PYY, GIP, and glucagon) that work in conjugation with each other to stop hunger for five hours.  Regardless of your age, sex, or level of physical activity, the protein level at the meal to control hunger is approximately the same.  However, increasing your protein intake beyond 30 grams per meal can increase mTOR activity, decreasing AMPK activity. 

However, you will need adequate low-glycemic carbohydrates that accompany protein intake to obtain maximum satiety.  Your goal is to consume about 40 grams of low-glycemic load carbs for every 30 grams of protein.  The ideal carbohydrate sources are non-starchy vegetables.  First, it is challenging to overconsume carbohydrates when consuming non-starchy vegetables at a meal.  Furthermore, non-starchy vegetables are rich in fermentable fiber.  Fermentable fiber is metabolized in your gut to short-chain fatty acids (SCFA) that not only supply energy to maintain the integrity of your gut barrier but also act as signaling agents to enhance the satiety signals generated by the protein content of that meal. 

Finally, add a dash of fat to every meal.  Fat is a high-density source of calories that can reduce AMPK activity.  The best fats are those rich in monounsaturated fats, such as extra virgin olive oil, tree nuts (almonds, walnuts, pistachios, etc.)., or avocado.  Just use them in moderation.

The Zone diet is calorie-restricted but without hunger or fatigue.  Each Zone meal contains between 400-500 calories per meal.  Each Zone meal contains adequate protein to stop hunger for five hours, supported by a moderate amount of low-glycemic carbohydrates and a dash of fat. It is also a powerful approach to reprogramming your metabolism.  However, the real benefit is that the more closely you follow Metabolic Engineering™, you will also reduce the levels of senescent cells in your body, thus slowing down your rate of aging.