The Zone diet is a popular diet emphasizing low-carbohydrate consumption. It was created by Barry Sears, an American biochemist.
According to the National Institute of Health [NIH], in an article entitled <i>The ZONE Diet and Metabolic Control in Type 2 Diabetes,</i> published in 2015, adherence to The Zone Diet improved glycemic control, waist circumference, and silent inflammation in overweight or obese patients with Type II Diabetes.
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.
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.
Effectiveness
In 2015, the National Institute of Health published findings that The Zone Diet is effective in improveing Glycemic Control, Waist Circumference, and Silent Inflammation in Overweight or Obese patients with Type 2 Diabetes.