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Lose Weight at Your Favorite Restaurants

Americans spend more money eating out than they do buying groceries. Today, we rely heavily on restaurants and takeout meals not just as an excuse for indulgent behavior, but as a necessity due to our busy lifestyles. It is possible to eat these prepared foods without impacting your waistline.

More than ever, restaurants are catering to a healthier clientele, so it’s easy to stay in the Zone while eating out. Waitstaff are accustomed to answering questions about how foods are prepared so if you want to know the types of oils, if you can double the veggies, or add protein to your salad, don’t be afraid to ask.  Here are some tips for navigating numerous cuisines while staying in the Zone.

Keep Dining Out Simple in 3 Easy Steps

The Zone Diet is easy to follow when dining out.

  1. Divide your plate into three equal parts. On one-third of your plate, put some low-fat protein that is no bigger or thicker than the palm of your hand. That’s about 3 ounces of low-fat protein for women and 4 ounces of low-fat protein for men.
  2. Fill the remaining two-thirds of the plate with colorful, non-starchy vegetables, especially those from the Mediterranean region (e.g. tomato, eggplant, artichokes).
  3. Add a dash of heart healthy monounsaturated fat, such as olive oil, slivered almonds, walnuts or guacamole.

With these tips, you can successfully create a healthy Zone meal anywhere. Even if you deviate slightly, you can always get back on track at your next Zone meal.

Meals in the Zone- American Restaurants

American Cuisine

Many American restaurants overdo it on the amount of protein they serve, especially when it comes to steak. When you order an entrée, ask for a to-go bag and immediately cut the protein in half and take the other half for a meal to enjoy later. Avoid the starchy sides like mashed potatoes, rice and French fries, and ask for double vegetables instead. Here are some menu items in a traditional steakhouse that are Zone Friendly:

  • Seared Ahi Tuna appetizer with a side of vegetables
  • Chicken or Shrimp Caesar Salad (dressing on the side)
  • Grilled Chicken on the Barbie
  • Atlantic Salmon or Lobster Tails with vegetables on the side
  • Steak (consume in moderation, go for leaner cuts and try to avoid cream sauces on top.)

If you find yourself eating fast food, try a soup/salad combo. Broth-based soups that contain lots of vegetables and garden salads with grilled chicken and low-fat dressing on the side are good options. At McDonalds, Burger King or Wendy’s consider having a plain hamburger or grilled chicken sandwich without the bun and add a side salad. Wendy’s also serves chili, which is a good alternative too!

Meals in the Zone- Chinese and other Asian Restaurants

Asian Cuisine (Chinese, Japanese, Korean, Mongolian, Taiwan and Others)

When eating Asian cuisine, hold the rice and noodles. No matter how healthy the rest of your meal looks, the starchy carbohydrates have a tendency to leave you feeling hungry shortly after you finish your meal. Instead, aim for foods that have a mix of lean protein and favorable carbohydrates like those found in fruits and vegetables. Entrées served in Asian restaurants are more likely to be larger than one portion, so consider splitting an entrée with someone else or taking the other half to go.

Use chopsticks. The chopsticks help you to eat slower since you can’t get as much food in each bite. You’ll be less likely to overeat because you'll feel fuller quicker. Try to avoid the sweet-and sour and coconut sauces and go for the ponzu, rice-wine vinegar, wasabi, ginger or low-sodium soy sauces instead. The following are menu items worth considering:

  • Wonton, Miso or Hot-and-Sour Soup
  • Edamame
  • Cucumber Salad Chicken
  • Vegetarian Lettuce Wraps
  • Lightly stir-fried entrees with lots of boiled, broiled, steamed vegetables

Meals in the Zone- Indian Restaurants

Indian Cuisine

Although many traditional Indian entrées are prepared with clarified butter, fried or sautéed, it doesn’t mean you have to rule out this cuisine completely. Many entrées include legumes and vegetables with meat being used as a condiment. For appetizers, start with salads or yogurt dishes containing chopped vegetables. Choose chicken and seafood over beef and lamb, and try to keep it to one protein option. Here are some standard menu items to consider:

  • Dal Soup
  • Chicken and Cilantro Soup
  • Vegetable Soup Garden
  • Tandoori Tikka Salad
  • Tandoori Grilled Vegetable Salad
  • Three Bean Salad (avoid potatoes if included)
  • Chicken Tikka
  • Chicken Tandoori

Meals in the Zone- Italian Restaurants

Italian Cuisine

When dining Italian, eat like the Italians. It is a misconception that the bulk of the diet in Italy is large portions of pasta and pizza. In actuality, pasta and pizza make up a small portion of their meals. The rest is lean protein and vegetables. Order dishes that contain lean meats, chicken or fish, and ask for extra grilled vegetables on the side. Avoid pastas and breads. When ordering entrées containing sauces, stick with marinara and tomato-based sauces rather than cheese and cream sauces.  Here are some ideas:

  • Caprese Salad
  • Warm Spinach Salad
  • Chicken Caesar Salad (avoid croutons and ask for dressing on the side)
  • Insalata Blu
  • Scallops and Spinach Salad
  • Grilled Chicken or Shrimp Spiedini
  • Grilled Salmon or Halibut

Meals in the Zone- Mexican Restaurants

Mexican Cuisine

Enjoy the spices and heat of Mexican cuisine while limiting your intake of the starchy carbohydrates found in flour tortillas and rice. Many restaurants offer great choices for salads. Just avoid the fried tortilla shell they come in, and ask for a vinaigrette dressing on the side. Use lean meats, black beans, salsa and avocado for fillings, and go easy on the mixed cheeses and sour cream. Grilled chicken and fish are usually easy to come by, but instead of rice, have the black beans with extra vegetables. Here are some Zone favorable suggestions:

  • Guacamole (swap out chips for Jicama- a crunchy root vegetable high in fiber)
  • Chicken Fajita Salad (go easy on tortilla strips and bacon)
  • Spicy Garlic and Lime Grilled Shrimp Salad
  • Margarita Grilled Chicken
  • Fajitas/Enchiladas (avoid the flour tortillas and taco shells and keep it to just the filling)

Eat Out Without the Guilt

If you follow the three Zone steps above, eating out is simple and allows you to navigate any cuisine. Even dessert isn't off the table—mixed berries with a little whipped cream is sure to satisfy your sweet tooth. If you end up straying a bit, just remember you can get back on track at your next meal. Straying from time to time doesn’t have to be an excuse to give up on your commitment to healthier living.

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062524---Keto-Blog

Ketogenic Diets and Aging

Chances are, you or someone you know has tried the keto diet at some point in time. This high-fat, very low-carbohydrate eating plan appeals to many due to its promise of rapid weight loss. In this blog, Dr. Sears explores some of the latest scientific findings on ketogenic diets and provides caution before hopping on this trend. What is a Ketogenic Diet? The ketogenic diet is a high-fat, very low-carbohydrate eating plan. This significant reduction in carbohydrates to induce a metabolic state is called ketosis. This only occurs when there is not enough carbohydrates in your liver to completely convert fatty acids to carbon dioxide and water. The normal conversion generates the chemical energy (ATP) that keeps us alive. In the absence of ketosis, each fatty acid generates 108 molecules of ATP when oxidized in the mitochondria. Ketone bodies make less ATP when they are metabolized by mitochondria. How much less? About five times less. This is like switching the gasoline in your car from high-octane fuel to low octane fuel as ketone bodies increase in the blood. Furthermore, contrary to popular belief, ketones are not an ideal energy source for the brain, as glucose remains the preferred fuel for ATP production in brain cells. Lack of blood glucose is a highly stressful situation for the brain. This is why the body secretes the stress hormone cortisol from the adrenal glands during ketosis to breakdown protein and convert the amino acids into glucose for the brain. This explains why even under complete starvation for 38 days, the blood glucose levels never dropped below 68 mg/dL. This is still considered as a normal blood sugar level. Where did this blood glucose come from if there was none in the diet for 38 days? The answer is neo-glucogenesis primarily using lean body mass. Ketogenic Diets Pros and Cons Interest in ketogenic diets rises and falls about every 20 years. They’re very low-carbohydrate diets that claim that carbohydrates make you fat and keep you fat. This is simply not true. It is not carbohydrates per se but a disrupted metabolism that makes you fat. To be more specific, it is the inhibition of AMPK, the master regulator of your metabolism that makes you fat. Why? As AMPK activity increases, you burn stored fat faster. Frankly, I’ve always been amazed by the re-emergence of ketogenic diets. Eighteen years ago, I published the premier clinical study demonstrating that, under equal calorie intake in which all the food was provided to the subjects for six weeks, the Zone Diet was better than a ketogenic diet in reducing total weight, excess body fat, and inflammation. Now, a recent study revealed some more very concerning findings about the long-term effects of ketogenic diets. This new study indicated that following a keto diet causes a rise in senescent cells, popularly known as “zombie cells.” Zombie Cells are damaged cells that no longer divide but don't die. That’s bad enough, but zombie cells continue spreading inflammation throughout the body. As the number of zombie cells increases in your body, they become a living nightmare. Why? Zombie cells accelerate aging because they cause the earlier development of many chronic diseases. In this study they found that zombie cells in the animals began to appear while they were on a ketogenic diet. The zombie cells then disappeared when researchers changed the diet to a “non-ketogenic diet” (i.e., the Zone diet). And when the animals were given a Keto diet again, the zombie cells reappeared. Notice a trend? If you want to hear more about this study you can listen to our recent podcast at Dr.Sears.com. Based on earlier blogs, this adds to the list of downsides for following a ketogenic diet versus the Zone Diet. PROS Rapid initial weight loss: This is primarily due to the loss of retained water from the glycogen stores in the liver, which is rapidly used up to maintain blood sugar levels. Since these glycogen stores in the liver contain significant levels of retained water, much of the initial weight loss is water rather than stored body fat. If your main goal is loss retained water, this can be seen as a benefit. Of course, going to a sauna would also work. Reduced hunger: Ketogenic diets are rich in protein. Any increase in protein intake can help reduce hunger. CONS Production of acetone: One of the ketone bodies produced during ketosis is acetone, which is also the main chemical in nail polish. Increased calcium loss: A ketogenic diet can lead to higher calcium loss from bones. Limited fat utilization: High levels of dietary fat reduce the likelihood of using stored body fat for energy unless you also significantly restrict calories. Reduced energy levels: The lack of ATP production on a ketogenic diet can lead to easier fatigue during mild exercise. Damage from cheat meals: After seven days on a keto diet, a single high-carb cheat meal can damage blood vessels. Lack of polyphenols: This makes it difficult to activate genes that optimize metabolism by improving mitochondrial efficiency in converting fat into ATP. No long-term weight loss advantage: Long-term studies show no difference in weight loss between a ketogenic diet and a low-fat, high-carb diet. No short-term metabolic advantage: Careful studies demonstrate that fat loss on a ketogenic diet is the same as on a low-fat, high-carb diet with the same caloric intake. Compromised gut health: A lack of fermentable fiber from carbohydrates can lead to poor gut health and an increased risk of developing a leaky gut, which can cause significant inflammation. Furthermore, short-chain fatty acids (SCFA) are the metabolic product of fermentable fiber. These SCFA are powerful epigenetic signaling agents that enhance gene transcription. Ketosis generates a different type of hydroxylated short fatty acid (3-hydroxyl butyrate, that has no effect on gene transcription. In addition, the lack of SCFA has significant negative consequences on the gut-brain axis. Cortisol build-up: To produce glucose for the brain, cortisol levels increase to breakdown protein to make sufficient glucose via neoglucogenesis. Excess cortisol can lead to insulin resistance that cause regain of some of initially loss body fat. In addition, increased cortisol levels cause a depressed immune system as well as destruction of memory cells in the hippocampus. The initial benefits of following the ketogenic diet result in some initial weight loss (primarily water weight rather than fat loss), long-term studies show no significant differences in overall weight loss. Now new findings show a ketogenic diet may lead to significant adverse health consequences by accelerating the formation of zombie cells. Call me crazy, but I feel the key to longevity and wellness comes down to better metabolic control instead of living in a constant state of ketosis. Following Metabolic Engineering® for a lifetime provides that pathway of losing body fat without ketosis. References 1. Johnston CS, Tjonn SL, Swan PD, White A, Hutchins H, and Sears B. “Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets.” Am J Clin Nutr 2006 83:1055-61. 2. White AM, Johnston CS, Swan PD, Tjonn SL, and Sears B. “Blood ketones are directly related to fatigue and perceived effort during exercise in overweight adults adhering to low-carbohydrate diets for weight loss: a pilot study.” J Am Diet Assoc. 2007 107:1792-1796. 3. Sung-Jen Wei, Joseph R Schell, E Sandra Chocron, Mahboubeh Varmazyad, Guogang Xu, Wan Hsi Chen, Gloria M Martinez, Felix F Dong, Prethish Sreenivas, Rolando Trevino Jr , Haiyan Jiang, Yan Du, Afaf Saliba, Wei Qian, Brandon Lorenzana, Alia Nazarullah, Jenny Chang, Kumar Sharma, Erin Munkácsy, Nobuo Horikoshi, David Gius. Ketogenic diet induces p53-dependent cellular senescence in multiple organs. Sci Adv. 2024 May 17;10(20):eado1463. doi: 10.1126/sciadv.ado1463. 4. Owen OE, Felig P, Morgan AP, Wahren J, Cahill GF Jr. Liver and kidney metabolism during prolonged starvation. J Clin Invest. 1969 Mar;48(3):574-83. doi: 10.1172/JCI106016. 5. Chriett, S., Dąbek, A., Wojtala, M. et al. Prominent action of butyrate over β-hydroxybutyrate as histone deacetylase inhibitor, transcriptional modulator and anti-inflammatory molecule. Sci Rep 9, 742 (2019). https://doi.org/10.1038/s41598-018-36941-9. 6. Silva YP, Bernardi A, Frozza RL. The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. Front Endocrinol (Lausanne). 2020 Jan 31;11:25. doi: 10.3389/fendo.2020.00025. 

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050824---Tofu-Blog

Tofu: Tips and Recipes Ideas

I have been eating tofu for a very long time, much longer than the 30 or so years I have been following the Zone Diet. Back then many of my favorite recipes came from the Tassajara cookbooks by Edward Espe Brown, the celebrated chef from the kitchen at California’s famous Zen Mountain Center, and cookbooks by Louise Hagler, a.k.a. Wendy Louise, a well-known authority on vegetarian cooking who is associated with a community in Tennessee known as The Farm. Those books are still among the best resources for tofu recipes. My mantra has always been if you don’t like something, don’t eat it. Keep this in mind if you’re new to tofu, start slowly by combining it with flavors and foods you like.    Tips and Suggestions    Firm-sprouted tofu is my preference for the Zone Diet. Unlike traditional tofu, which contains significant amounts of both protein and carbohydrate, sprouted has almost no carbohydrates. It’s lighter tasting, refreshing, and very filling.   Freezing tofu results in a chewy, sponge-like texture. I don’t recommend freezing, but some people prefer it when using tofu to substitute for meat in a recipe.    Baked tofu comes in a variety of flavors and makes an excellent quick meal with some vegetables and fruit added. It’s also great in salads.     Tofu made it into the book “The Top 100 Zone Foods” by Barry Sears.    Some recipes call for draining the tofu first. I find that usually isn’t necessary.   Tofu takes on the flavor of whatever is added to it.    Add nutritional yeast flakes to give a cheesy flavor to vegan tofu scrambles and dips. It’s also rich in protein and vitamin B12.   Cherry Vanilla Tofu “Ice Cream”   Tip: This doesn’t freeze or store well, so prepare only the amount you plan to serve immediately.   Using an immersion blender or a food processor blend equal parts of frozen dark cherries and firm tofu, plus some vanilla extract (preferably alcohol-free for best flavor). Serve immediately.  Tofu Scramble  This is great for breakfast, lunch, or dinner, and we’ve even brought it on long day hikes for a snack.   Crumble some firm tofu and stir in a generous amount of seasonings, taking care not to overdo it with the salt. Heat in a well-seasoned or nonstick skillet with a little Zone-friendly oil to the desired doneness.    Optional: If time allows, sauté some chopped onion in the skillet before adding the tofu and seasonings.    My favorite seasoning combination for this dish at my house is onion powder, garlic powder, turmeric, paprika, some oregano or thyme, nutritional yeast flakes, salt, and ground black pepper. The yellow color of the turmeric makes it somewhat like scrambled eggs.   Tofu Veggie Almond Pasta Salad   Dressing: Thin some smooth almond butter by stirring in some water, a little vinegar, and either soy sauce or Bragg’s Liquid Aminos (an unfermented soy sauce found in the health food section of most grocery stores).    Toss together cooked Dr. Sears’ Zone PastaRx Fusilli, tofu cut into cubes, matchstick cut red bell pepper, chopped green parts of scallions (a.k.a. green onions), and the almond butter dressing. Serve immediately or chill to serve later. It will keep well in the fridge for two or three days.   Use your imagination and see what you can come up with.  Experiment and have fun with it. Try using tofu to make cheesecakes, whipped desserts, tofu chocolate pudding, tofu “cream” based soups, tofu pot pie (think chicken pot pie), tofu burgers, tofu burritos, Buffalo tofu (like Buffalo wings), layered Mediterranean dips, tofu “meatballs”, grilled tofu, and more.    Enjoy! 

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