Table of Contents I. The Zone Diet

Jennifer Aniston’s Typical Daily Diet II. Recipes

Zone Diet : 100 Recipes by Sarah Smith Smashwords Edition Copyright 2010 Sarah Smith The Zone Diet was created by Barry Sears, PhD. Barry Sears, PhD does not endorse, promote, review, or warrant the accuracy of the products or services.

DISCLAIMER This is written as a source of information only. This is intended to supplement, not substitute, the interventions of an experienced, professional healthcare practioner. The author and the publisher disclaim any liability for any adverse effects arising the use or application of the information contained herein.

I. The Zone Diet Key Points

5 meals per day (2 of them lighter) Combine food: carbohydrates, proteins and fat (40/30/30) Remove from the diet: Bread, pasta, rice, and potatoes (carbohydrates must come

from fruits and vegetables) Drink a lot of water, 8 glasses of water per day

What to Eat

What Not to Eat

Description The Zone diet's eating plan is a combination of a small amount of low-fat protein at every meal, fats, and carbohydrates in the form of fiber-rich vegetables and fruits. The plan

establishes a ratio for which Sears contends the body is genetically programmed (that 40-30-30 figure). The Zone Diet does not actually prohibit you from any particular food group; however food with high fat and carbohydrates such as grains, starches, and pastas should be avoided. Fruits and vegetables are the preferred source of carbs and monounsaturated fats (such as olive oil, almonds, avocados) are the ideal choice of fats. 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. To control blood sugar levels, you need to get the perfect balance of carbohydrates, proteins and fats in every meal. The Zone diet involves cutting out most carbohydrates such as breakfast cereals, rice, potatoes, pasta, noodles, bread, bagels, croissants, muffins, crisps, pastries, pies, chocolate, sweets, sugar and preserves, On the Zone diet, foods are either “good” or “bad.” Some “good” foods that are allowed (in the proper ratios) include:

proteins: lean chicken, turkey, and other poultry, seafood, egg whites, and low-fat/non-fat dairy products.

carbohydrates: fruit, non-starchy vegetables, oatmeal, barley, very small amounts of grains

fats: small amounts of canola and olive oil. Some “bad” foods that are restricted include:

red meat and organ meats such as liver egg yolks fruits and vegetables: carrots, corn, raisins, bananas, papaya, mango, most fruit

juices and many fruits bread, cereal, rice, bagels, most baked goods potatoes whole milk dairy products red meat or fatty meats caffeinated coffee alcohol diet soft drinks

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