The ZonePerfect® Nutrition Program^™

The ZonePerfect® Nutrition Program^™ philosophy acknowledges that there are a variety of nutrient ratios around 40/30/30 that will deliver all the health benefits yet allow more flexibility in food choices. The goal is to achieve balanced nutrition that provides you with the nutrition you need to function at your best today. Balanced nutrition can encompass a range of nutrient profiles, but high protein remains the core of the eating plan because it delivers satiety and overall satisfaction.

In the ZonePerfect® Nutrition Program^™, the goal is to stay close to 40/30/30. Food selections and meal selections can be within the following ranges:

Carbohydrate 35% - 40 - 50% calories
Protein 25% - 30 - 35% calories
Fat 20% - 30 - 35% calories

Carbohydrates: 35% to 50% of calories
The carbohydrate range encompasses the needs of people that are physically active and need more carbohydrate to fuel their workouts and recovery, as well as the average person whose carbohydrate needs are not as high. Most people who are moderately active will find this range meets their needs. Select high-quality carbohydrate sources that you know will sustain your energy level and contribute fiber and other nutrients to your diet. There is always room for fresh fruit and vegetables in this eating plan (pair them with a lean protein source when possible).

Protein: 25% to 35% of calories
The protein range is the tightest because protein is the core nutrient of the eating plan. High protein will help keep you feeling fuller longer, and some carbohydrate and fat will help deliver sustained energy to keep you going throughout your day. For those who are mindful of preventing weight gain through nutritional means, the benefits of high-protein food choices for greater satiety and helping to retain lean body mass is very important. Choose lean protein sources when possible to limit intake of saturated fat and allow greater latitude in food choices and food preparation methods to meet your essential fatty acid needs.

Fat: 20% to 35% of calories
The fat range allows a wide range of intakes of essential fatty acids through nutrient-rich food sources. Fat is also important to make foods palatable and satisfying. For those choosing to limit fat intake due to high carbohydrate and/or protein needs, careful selection of foods is necessary to meet your essential fatty acid needs for health and wellness.

We've mentioned that scientific research has demonstrated significant benefits for those following a balanced diet similar to 40/30/30. Most of the research conducted using a high protein diet has focused on individuals trying to lose weight. If you are not actively focused on losing weight, you probably are focused on not gaining additional weight. With over two-thirds of American adults overweight or obese, the vast majority of us are concerned about keeping our weight under control.

In a key study that demonstrated the satiating power of a high-protein diet, adults were fed a low-protein control diet using a ratio of 50/15/35 for two weeks. Half the group was then switched to a high-protein diet (50/30/20), while the other half continued with the low-protein diet (50/15/35) for another two weeks in a controlled laboratory setting.¹ All food was provided. They were fed at a calorie level that was determined to be enough to maintain their starting weight. They also kept track of their hunger and fullness ratings. Those on the high-protein diet had very low hunger ratings and very high satiety ratings for those two weeks. After two weeks, the subjects were allowed to continue with the high-protein diet, but they were only to take as much food as they needed to satisfy their hunger. The group on the high-protein diet automatically decreased their intake on average by 441 calories per day. Their hunger ratings returned to baseline levels and they lost more than10 pounds over the next 12 weeks. The group on the low-protein diet continued for the same time period, hunger ratings did not change and they did not lose weight. Note that in this study the carbohydrate level was 50% (not 40%) of the total calories, but the high-protein component of the diet delivered the satiety and weight loss expected. We knew that protein as a single nutrient source was more satiating than carbohydrate or fat, but this study shows that when eating a mixed diet a higher protein level will provide satiety even though the diet was not low in carbohydrate.