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THE
SOY
ZONE
Theory:
The Zone
diet is a protein adequate diet in which you consume
about 40 percent of your calories from
carbohydrates, about 30 percent from protein, and 30
percent from fat.
The Soy Zone diet is the most advanced form
of the Zone. The
low-fat animal protein in the Zone diet is replaced
with soy protein.
Specific benefits of soy:
-
Reduces
the risk of heart disease
-
Protects
against breast cancer
-
Reduces
the risk of prostate cancer
-
Diminished
menopausal symptoms
-
Helps
prevents osteoporosis
The Soy Zone diet is governed by five rules:
Rule
#1: Always keep a balance of protein and
carbohydrates every time you eat.
To prepare
a soy zone meal, fill one-third of your plate with
soy protein (tofu or a soybean meat substitute).
Fill the other two-thirds of your plate with
carbohydrates – primarily with vegetables, and to
a lesser extent fruit.
The last item is fat: Just add a small amount
of monosaturated fat – the kind that is found in
olive oil, selected nuts, and avocados
Rule #2: Go for low-density carbohydrates,
rather than high-density carbohydrates
Stock up
on vegetables and fruit rather than pasta, bagels,
and rice. Vegetables
should be your primary source of carbohydrates,
supplemental with lesser amounts.
Rule #3: Eat moderate portions.
The size
of typical meal is approximately 300 calories for a
female and 400 calories for a male
Rule #4: Adjust the Soy Zone to your own
eating preferences
The amount
of protein you consume as soy protein will depend on
whether you are vegan, vegetarian, or neither.
Regardless of how you mix your Soy Zone and Zone
meals, have either two Soy Zone meals or at least
one Soy Zone meal and two Soy Zone snacks every day.
Rule #5: You’re hormonally good as your
last meal
The key to
success with the Soy Zone Diet is balancing protein
and carbohydrate at every meal. The balance of
protein to carbohydrate in each meal and snack
determine the hormonal response (good or bad) for
the next four to six hours.
Rule #6: Don’t go too long without eating
It’s how
to stay in the Zone – you always eat before your
feel too hungry. Try to eat five times a day (three
meals and two snacks), and never let more than five
waking hours go by without eating a Soy Zone meal or
snack.
Sample Menu on
the Soy Diet
-
Breakfast:
Soy Protein Smoothie (a blended mixture of soy
protein powder, berries, and ground nuts)
-
Lunch:
two soy hamburgers, some hummus (mashed
chickpeas and olive oil), some steamed
vegetables, and a piece of fruity
-
Snack:
Zone strawberry ice cream
-
Dinner:
Chili (sautéing soy hamburger crumbles in olive
oil and the add some salsa ad black beans), sautéed
vegetables, mixed berries
-
Snack
– Cinnamon Peaches with Ricotta
Sears,
Barry, Ph.D. 2000.
New York
: Harper Collins. |
