The Zone Perfect Diet can help you lose weight quickly and permanently — which means you keep it off! These weight loss tips are from Dr Barry Sears, who explains why he and his family follow the Zone Diet.
Dr Sears describes how weight gain works:
“Weight gain has very little to do with lack of willpower,” says Dr Sears. “It’s primarily determined by how your diet interacts with your genes. Recent changes in the American diet are now activating ancient genes that cause weight gain.”
To achieve your weight loss goals, you need to know how your diet interacts with your genes. Here are Dr Sears’ tips on the Zone Diet — and click on Toxic Fat for more detailed info about diets and losing weight.
Tips on the Zone Diet From Dr Barry Sears
Dr Sears, why is it so difficult for most North Americans to lose weight and keep it off?
An increase in the consumption of refined carbohydrates is activating a “fat trap” and weight gain in those who are genetically predisposed. About 75% of Americans have this genetic predisposition.
What are 3 practical, effective ways to lose weight?
The first and easiest step is to dramatically reduce the use of all vegetable oils, and replace them with sources rich in monounsaturated fats like olive oil, slivered almonds, or even guacamole. In fact, even butter would be a good replacement for vegetable oils because it is very low in omega-6 fats.
The second step is to put as much color on your plate as possible. This means a great increase in non-starchy vegetables with limited amounts of fruits (fruits have a much higher carbohydrate content than vegetables do and can increase insulin levels). By consuming more colorful carbohydrates so you are also reduce the generation of insulin at a meal thus relaxing the fat trap because they have a lower impact on insulin secretion.
Finally, eat adequate amounts of low-fat protein at every meal. For most women this is about 3 ounces of protein. That amount would be about the size and thickness of the palm of your hand.
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How will the Zone Perfect Diet help us achieve our weight loss goals?
The Zone Diet is based on maintaining a balance of hormones that are generated by the diet. It is a diet that is moderate in carbohydrate (primarily non-starchy vegetables), moderate in low-fat protein, and moderate in fat (but low in omega-6 fatty acids). If you are able to maintain those diet-generated hormones in a zone that is not too high, but not to low, you can then achieve permanent weight control. However, the Zone Perfect Diet was developed as a treatment for heart disease and diabetes. Weight loss is just a pleasant side effect of the Zone Diet.
What are your tips for permanent weight loss on the Zone Perfect Diet?
Following the Zone Perfect Diet is incredibly easy. Simply divide your plate at every meal into three equal sections. On one-third of the plate put some low-fat protein that is no bigger or thicker than the palm of your hand. Then fill the other two-thirds of the plate with colorful non-starchy vegetables, and have a little fruit on the side. Finally add a dash of fat, especially monounsaturated fat like olive oil, slivered almonds or guacamole. The only trick is to do the best you can for the rest of your life. You should consider the Zone Diet to be the evolution of the Mediterranean diet with better hormonal control as you are eating more vegetables and far less bread, rice and pasta.
Do you and your family follow the Zone Perfect Diet?
I developed the Zone Diet since every male in my family for generations has died prematurely from heart disease. I have those same genes. I couldn’t change my genes, but I could change their expression by the diet. This is why my wife, my children, and I follow the Zone Perfect Diet.
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