10 Most-used Weight Loss Diet Plans - 3. The Zone Diet, Sample Menus

The Zone Diet works on the theory that excess insulin, a hormone that helps control our blood sugar levels, makes us fat and keeps us fat. By closely regulating our blood sugar levels and therefore keeping our levels of insulin in a tight 'zone', the body burns fat more efficiently so that we lose weight. It is basically a high protein, low carbohydrate, semi-starvation diet. This diet is based on 30% of the calories from protein, 30% fat, and 40% carbohydrate. Within the first two weeks on Zone Diet you may drop 5 and even 10 pounds, the loss will slow down to a rate of 1 to 2 pounds each week. After six weeks on Zone Diet, your cholesterol levels, specifically the HDL levels, will be dramatically improved.

10 Most-used Weight Loss Diet Plans - 3. The Zone Diet, Sample Menus

Costs :

About $40 per day plus $3 to $10 delivery fee.

Lose 20 Pounds :

$4,480 for 16 weeks of food.

Lose Per Pound :


Sample Menus

Breakfast : Yoghurt-topped apple (4 zone food blocks, 410 calories)

Core and halve 1 apple lengthways and place cut-side up in a microwaveable dish. Spoon 1tbsp raisins into the core. Cook in the microwave for 4-5 minutes until slightly soft. Mix 120ml/4floz natural low-fat yoghurt with 1/8tsp each of ground nutmeg, orange zest and cinnamon. Place 170ml/6floz low-fat cottage cheese in a bowl and sprinkle with 4tsp flaked almonds. When the apple is cooked, place on top of the cottage cheese and top with the yoghurt mixture.

Lunch : Italian-style chicken (4 zone food blocks, 375 calories)

In a non-stick pan heat 2/3tsp olive oil. Diagonally slice a 115g/4oz boneless, skinless chicken breast and add to the pan with 1 chopped onion and 1/2tsp Worcestershire sauce. In a second non-stick pan, heat an additional 2/3tsp olive oil and add another chopped onion, 40g/1/2oz cooked chickpeas, 4 chopped plum tomatoes, 225g/8oz chopped spinach, 120ml/4floz chicken stock, 1tsp chopped garlic, 11/2tsp dried oregano and seasoning. Sauté until the spinach begins to wilt. Place the vegetables on a plate and top with the cooked chicken.

Dinner : Baked salmon with fruit salsa (4 zone food blocks, 435 calories)

Brush a baking dish with 11/3tsp olive oil and add 170g/6oz salmon steak. Sprinkle with 2tsp soy sauce, 1tsp chopped fresh ginger, 1/2tsp dill and a dash of hot pepper sauce. Cover and bake in a preheated oven at Gas Mark 3/350F/160C for 30-35 minutes. Meanwhile, mix together 120ml/4floz salsa, 115g/4oz blackberries, 1 peeled and diced kiwi fruit and 1/2 diced Granny Smith apple. Serve the fish with the salsa.

Total Calories = 1,220


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