The vegetarian zone - high-protein diet for vegetarians - includes recipes and related article on

Can the benefits of a Zone type diet, including regulating blood sugar and weight loss, be achieved without eating meat, poultry or seafood? Absolutely, says Sears. "Food is a drug, and the body doesn't care what the delivery system is, meat or plant," he says. "The important thing to realize is that optimal health is not achieved by counting fat or calories, it's based on an understanding of complex hormonal reactions to the food you eat."

Sears emphasizes that The Zone is not a weight-loss book, although that is what most of his followers are seeking. He also believes a Zone-type diet is not high-protein, it is simply protein adequate. Other scientists, including the respected cardiologist Dean Ornish, M.D., disagree with Sears and believe 30 percent of calories from animal protein is too high and can lead to elevated cholesterol levels and heart disease.

The real key to health and weight loss, Sears says, is balancing the ratio of carbohydrate, protein and fat consumed. You also have to eat the right kinds of cartes (nonstarchy, nonsugary) the right protein (lean, low in fat) and the right fats small amounts of plant-based monounsaturated oils such as olive; nuts, nut butters, avocado and olives and minimal saturated or animal-based fats).

Using some of Sears' meatless recipes, adapting others by substituting plant-based protein for meat, poultry or seafood and by developing my own recipes, I constructed a Zone-recommended diet of 40 percent of calories from carbohydrate, 3 0 percent from protein and 30 percent from fat. Although the diet includes low-fat or nonfat dairy foods and plant-based protein, Sears says even vegans, who eat no dairy products such as milk and cheese, can reach "the Zone." Plant-based Zone-friendly protein sources include tofu, tempeh, soy-based meat replacers such as soy "burgers" and soy protein powder.

WHAT EXACTLY IS THE ZONE?

According to sears, it's a state of physical excellence and well-being achieved by athletes during moments of peak performance. But he believes we mere mortals, athletic or not, can achieve a similar state through a diet that balances our intake of carbohydrate, protein and fat. Critics point out that clinical data does not bear out this assertion. However, some anecdotal evidence does.

Sears recommends eliminating sugary carbohydrates such as breakfast pastries, desserts, sweets and soft drinks from our diets. Additionally, he suggests reducing consumption of starchy carbohydrates such as bread, beans, cold breakfast cereals, pasta, bagels, popcorn, rice cakes, muffins, potatoes and rice and even some fruits, such as bananas, and fruit juices.

Instead, Sears recommends consuming carbohydrates in the form of fiber-rich, nonstarchy vegetables, such as broccoli or leafy greens, and fruits with a low glycemic index. The glycemic index is a measurement of how quickly carbohydrates enter the bloodstream. The lower the index, the slower the absorption. Most fruits and vegetables have a low glycemic index. High glycemic vegetables, or ones to avoid, include potatoes, corn and carrots. High-glycemic fruits include bananas, mangoes, papayas and dried fruits.