 THE ZONE RULES
- Think of carbohydrates, protein and fat like three different powerful drugs that must be combined in just the right dosages.
- Never go more than 5 hours without eating a Zone-favorable meal or snack. Eat within one hour of waking and have a Zone-favorable snack before a workout and before bedtime.
- This is a NON-DEPRIVATIONAL eating plan. If you get hungry, eat. Then figure out what you ate too much of or too little of at your last meal to cause you to be hungry too soon.(Hunger with fatigue = too much carb. Hunger without fatigue = too much protein)
- It is based on a balance of foods, never a gluttony. There are no "reward meals" of excessive carbohydrates. You strive at all times to "Be in the Zone" with the physiological effects gained from balanced protein & carbohydrate levels.
- In a few days, you will begin to feel full for at least 4 hours and find that the quantity of food
needed at each meal is less and less. This is because you are burning your calories more efficiently.
- Recalculate your Lean Body Mass once a month to verify that you are losing FAT and not muscle.
- Increase your exercise level. As you become less heavy and feel more energy, you will naturally want to be more active.
- Perfectly Zone balanced meal replacement bars can be eaten when you are unable to find "real food".
- Make sure that most of the carbohydrates eaten come from fruits or fiber-rich vegetables
- As much as possible, eat protein with low levels of saturated fat such as fish, chicken, turkey, extra-lean cuts of beef or ham, tofu, egg whites, and low-fat dairy products.
- As much as possible, eat carbohydrates with a low glycemic index. The list is quite long and include most fruits and vegetables but excludes pasta, bread, potatoes, and starchy vegetables.
- As much as possible, eat monounsaturated fats in preference to saturated fats. Good fat sources are avocados, olives, macadamia nuts, and peanut butter.
- No food is ever completely banned, but some must be eaten in moderation. The better your choices, the better your performance.
- Drink at least 8 glasses of water or sugar-free decaffeinated beverage each day.
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