Night Meals and Snacks Many Zone Dieters complain that they stay in the Zone all day, feeling energetic and fully satisfied, but then the evening hits and they feel a strong urge to overindulge. It's a common problem, so take comfort in the fact that you're not alone. To help you tame your nighttime temptations, try these tips: Adjust the timing of your afternoon snack. Snacks keep you in the Zone for two to three hours, so if you eat one at 4 p.m. but don't have dinner until 7:30 p.m., you're well out of the Zone by the time you make it to the dinner table. Even if you're not feeling hungry, your hormonal balance will be off, and you'll tend toward heavy carb consumption. Drink an 8-ounce glass of water about 30 minutes before dinner. This will decrease the urge to put something -- anything -- in your mouth. Have the protein portion of your meal first during dinner. Protein stimulates glucagon, the hormone that triggers the release of stored carbohydrates in the liver, which helps keep the brain feel satisfied. Eat slowly at dinner, chewing your food thoroughly and savoring every bite. This will not only make the food on your plate last longer — so that you'll be less tempted to reach for seconds — but chewing also releases enzymes that aid in digestion. Remember, it's not the amount of food that you eat, but the amount of food that you absorb that counts. Take advantage of the Zone nighttime snack. After you've walked away from the dinner table, remind yourself that a treat is coming before bedtime. Choose snack foods you find satisfying — 4 ounces of wine, an ounce of cheese, and a few almonds, for instance. .................................................................................................................... How the Zone Diet Works The easiest way to create Zone Diet meals is to follow the hand-eye method. Start by filling one-third of your plate with a serving of lean protein no bigger than the size and thickness of the palm of your hand. Then fill the other two-thirds with favorable carbohydrates, such as fruits and vegetables. Finally, add a dash of "good" fat, such as nuts, olive oil, or avocado, and there you have it: a Zone meal!   On the Zone Diet plan you'll eat three meals a day, plus two snacks, and you'll never go more than five hours without eating, so you won't feel deprived. Become a member of the Zone Diet Online and you'll learn more about "good" fats, favorable (and unfavorable) carbs, and low-fat protein, and how eating them in the right balance will keep your insulin levels stable, your energy levels high, and your hunger in check. .................................................................................................................... .................................................................................................................... Low-carb to Low-fat Rotation - $29 Read more  Order Now! Complete Banta Diet jump-start: 30 plans sent to you by email every day plus 180 Banta recipes - $31 Read more  Order Now! ....................................................................................................................