Zone diet
- Ingredients:
- Time period: 2 weeks
- Result: 10-20 lbs
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Zone diet is very popular in the USA, Europe. Zone diet author – Dr. Barry Sears from Boston, MA. Dr. Barry Sears is famous biochemist, you might hear about his books. His conception is simple: if you place your organism in congenial zone, it will self clean and lose weight. To make such congenial zone, your everyday menu has to content three components: proteins, carbohydrates and vegetable fat. Zone diet is 14 day diet plan.
Dr. Barry Sears suggests eating often but a little bit each time. Optimal – 5 times: 3 basic meals and 2 snacks. Following Zone diet is easy and it’s practically for everyone. Zone diet base sense is in ability to control insulin content in organism. Insulin – substance that regulates sugar and contents in organism.
“Eat more and lose weight”, – paradoxically says Dr. Sears. It was so hard to believe that lots of customers refused his service and theory. But after first effective results this phrase became slogan and Dr. Sears’s business card, finally made him famous.
- First day:
- Breakfast: 4 egg (white parts only, no yolk) omelet with 1tbsp of shredded cheese. Spray pan with vegetable oil; 1 cup of raisins; 1 cup of unsweetened coffee or tea without milk; 2 wholegrain toasts. [You can switch this breakfast to third or fourth day breakfast]
- Lunch: Make a salad – take 7 oz of crab meat or shrimp and mix with 1 tbs of mayonnaise. Lightly sprinkle with lemon juice, fill in to salad leaf and wrap into wholegrain wrap.
- Snack: 2 oz of fat-free sour cream or light yogurt.
- Dinner: 4 oz beef patty with 1 tbsp of fat-free sour cream, 1 tbsp of chopped green onions, spices. Add to beef meat some tomato paste and baked white beans. Fry on vegetable oil.
- Snack: 2 oz of turkey or fat-free ham, 3..5 oz of strawberries or raspberries, 1 dozen of pistachios or walnuts.
- Second day:
- Breakfast: 2 oz of bacon, 1 glass of spring water with ½ glass cereal, 1 tbsp of almonds, 1 cup of coffee of tea.
- Lunch: 5 oz of chicken fillet or beef patty fried on vegetable oil, 1 tomato and few salad leaves, 1 slice of American cheese, ½ of apple, handful of nuts
- Snack: green peas, broccoli or green beans with vegetable oil, 4 oz of tofu.
- Dinner:4 oz of chicken or turkey fillet baked with lemon slices and onions, add ketchup. Spinach with lemon juice and olive oil, 3.5 oz of strawberries.
- Snack: 2 oz of cottage cheese, 1 peach, 3-4 olives.
- Third day:
- Breakfast: medium bowl of fruit salad with some cottage cheese or sour cream, ½ cup of raisins and 3 walnuts, 1 cup of tea or coffee.
- Lunch: first day lunch meal.
- Snack: 2 oz of cottage cheese, 1 cup of chopped pineapple slices.
- Dinner: 4 oz of baked white fish sprinkled with lemon juice and Parmesan cheese, large bowl of steamed green vegetables.
- Snack: 2 oz of ham or boiled turkey fillet, ½ cup of raisins, handful of dried apricots or nuts.
- Fourth day:
- Breakfast: 2 oz of cooked bacon strips, 1 glass of light yogurt with ¼ cup of berries and 1 tbsp of grinded almonds, 1 cup of tea or coffee.
- Lunch: 4 oz of baked chicken fillet, mushroom, olive and celery salad seasoned with vegetable oil, 1 orange.
- Snack: 2 oz of any cheese, ½ apple.
- Dinner: 5 oz of pork baked with apples and sprinkled with white wine, 1 large bowl of fresh or steamed vegetables salad.
- Snack: 7 oz of red wine, 2 oz of light yogurt or fat-free sour cream.
- Fifth day:
- Breakfast: 2-3 wholegrain toasts with berries. Handful of almonds, 1 cup of coffee or tea.
- Lunch: 4 oz of boiled chicken fillet with celery, tomato, few salad leaves and ½ apple, 1 wholegrain toast, ½ cup of raisins.
- Snack:1 avocado with lemon slices, 2 oz of ham, ½ cup of raisins.
- Dinner: 6 oz of fried beef balls cooked with 1 egg (no yolk), 1 tbs of ketchup, some chopped green onions. Cook on vegetable oil. Steamed zucchini or broccoli, ½ apple.
- Snack: 2 oz of ham, 1 cup 3 walnuts.
- Sixth day:
- Breakfast: 4 oz of ham, 1 tomato, 1 slice of melon or watermelon, 1 cup of tea or coffee.
- Lunch: 2 wholegrain toast sandwich with turkey or crab meat and 2 oz of cheese plus salad leaf; ½ orange.
- Snack: 3.5 oz of cottage cheese, ½ cup of fresh or canned pineapple, handful of almonds.
- Dinner: 7 oz of fried on vegetable oil turkey fillet, steamed green vegetables, 1 cup of berries.
- Snack: 2 oz of ham, 1 cup of berries, 3-4 olives.
- Seventh day:
- Breakfast: 4 egg (white parts only, no yolk) omelet with 2 oz of ham, 1 wholegrain toast, ½ grapefruit, 1 cup of tea or coffee.
- Lunch: Fill wholegrain wrap with 4 oz of chicken fillet, slice of bell pepper, onion and avocado; 2 plums or prunes.
- Snack: 1 hard boiled egg, 1/2apple, handful of almonds.
- Dinner: Fry 7 oz of salmon with garlic and spices.
- Snack: 2 oz of ham or chicken fillet.
