The Zone Diet - Pros and Cons

This diet emphasizes a small portion of protein with each meal. Also, carbohydrates such as beans, vegetables, whole grains, and certain fruits are encouraged, while rice, pasta, bread, and certain fruits are encouraged only in smaller amounts.

Overall, the diet is higher in protein and fat, but restricts many "high glycemic index carbs", which causes rapid rises followed by rapid drops in blood sugar and have been linked to increased hunger and an increased susceptibility to conditions like diabetes and heart disease.

Pros

-Not as restrictive on carbs as Atkins or South Beach
-Smaller portion sizes resulting in 5-6 smaller meals per day
-Promotes healthy fats and discourages saturated and trans fats
-The Scientific American Frontiers study, although a non-scientific study, compared several diets and found the Zone Diet to promote the most fat loss and have the fewest adverse effects
-Encourages moderate exercise
-Very restrictive about over-processed high-glycemic foods such as refined grains and sugars

Cons

-No direct, scientific studies have been performed that prove that the diet works
-Food restrictions results in lack of key nutrients for health, including dietary fiber, vitamin C, folic acid, and several minerals
-Limits the consumption of fiber from whole grains and starches
-Some experts have suggested that not enough vegetables are included in this diet
-Similar to Atkins, this is a high protein diet that may result in increased stress on the kidneys

The Verdict: The Zone Diet has some good qualities, such as encouraging smaller meals and restricting refined carbs and sugar, that should be put to use as part of your healthy eating plan. The lack of fiber and vegetables in this diet are alarming though.

Next: South Beach Diet

Return From Zone Diet to Healthy Diets

Return to The Healthy Eating Guide Home Page