The Zone Diet has been well known for many years.

It boosts people to eat a specific volume of carbohydrates, proteins, and fats at every single meal for decreasing inflammation as well as getting some other health benefits for us.

The Zone Diet offers the followers to eat a specific amount of 40% carbohydrates, 30% fats, and 30% proteins.

As part of the diet plan, carbohydrates should have a less glycemic index, that means they will release sugar into the blood slowly to feel you full for a long time during the day.

Fat should have mostly monounsaturated and Protein should be lean.


zone diet


The Zone Diet was firstly formulated by Dr. Barry Sears (an American biochemist) about 30 years before. He has developed this diet after quick deaths occurred from heart attacks and some other inflammations.

The Zone Diet claims that it decreases the irritation in your body. Inflammation that only happens for gaining weight, people become sick and age faster.

So, if you decrease inflammation, you will lose fat quickly, slow down aging, decrease the possibility of chronic disease and get better your performance.


Read More: Anti-Illness Diet: 11 Best Foods that Fight Against Sickness


Ways to Follow the Zone Diet:


The Zone Diet doesn’t have a particular level. It is designed to abide by lifetime.

There are 2 methods to track the Zone Diet. The first one is a hand-eye method and the other is Zone food blocks.

Maximum people start with the hand-eye method and then use the Zone food blocks as an advanced zone diet level.

You can use these 2 methods at a time if you feel better.


What is Hand-Eye Method?


The hand-eye process is the easiest method to begin the Zone Diet.

Your eyes and hands are required as the main tool, along with wearing a watch are also suggested to see your eating time.

In this process, your hand admits many uses.

You have to utilize it to control the portion sizes.

Your 5 fingers will tell you to eat 5 times a day and never go without food for 5 hours.

In the meantime, you utilize your eyes to calculate portions size of a plate.

To design a Zone-friendly plate, you require dividing your plate into thirds. The hand-eye method is planned as a simple way for a learner to follow.


1/3rd lean Protein: 1/3rd of your plate should have lean protein.

2/3rd Carbohydrates: 2/3rd of your plate should have carbohydrates with a little glycemic index.

A small amount of Fat: Include a little amount of monounsaturated fat on your plate like almonds, avocado or olive oil.


Read More: Blood Pressure Lowering Diets: 11 Best Foods that Lower the Blood Pressure Quickly


What is the Zone Food Block Method?


These methods are designed to mark the Zone Diet to your body by estimating how much carbohydrates, protein, and fat you have to eat daily.

In this process, you should eat every day relies on your weight, waist, height, and hip sizes. You can estimate your number easily by this method.

Men eat 14 Zone blocks per day on average, whereas women eat 11 Zone blocks per day on average.

The main meal for breakfast, lunch or dinner holds 3 to 5 Zone blocks, whereas a snack has 1 Zone block.

Each Zone block is made of a protein block, a carbohydrate block, and a fat block.


  • Protein block has 7 grams.
  • Carb block has 9 grams.
  • Fat block has 1.5 grams.


Here is a full outline of the amount of every food selection to make the Zone Diet.


What type of Foods should you eat on the Zone Diet?


Some favorable Zone Diet food selections are same to Mediterranean Diet, which is one of the best diets on the earth.




Protein in the Zone Diet should be included for example-






Fat in the Zone Diet should be included a kind of monounsaturated fat for example-




Read More: Pre-Workout Diet Mistakes: Don’t Try these 7 Foods before Workout




Select a low glycemic index type vegetables and some fruits like-




What foods are not allowed to Eat on the Zone Diet?


Not anything is exactly prohibited on the Zone Diet. But, some food selections are regarded as unnecessary, as they increase inflammation.


Fruits that are high in sugar:


  • For example dried fruits, bananas, raisins, grapes, and mangoes.
  • Starchy or High-sugar vegetables like carrots, peas, corn, and potatoes.
  • processed carbohydrates like bagels, Bread, noodles, pasta, and other white-flour products.
  • Other refined foods like breakfast muffins and cereals.
  • Foods with extra sugar like cakes, candy, and cookies.
  • Any kind of sugary beverage or drinks should not be eaten.


Here is an example of 14 food blocks of meal plan for men-


Breakfast for 4 food Blocks:


Breakfast food blocks


Lunch for 4 food Blocks:


Lunch food blocks


Mid-Afternoon Snack for 1 food Block:


Mid-Afternoon food block


Dinner for 4 food Blocks:


Dinner food blocks


Pre-Bedtime Snack for 1 food Block:


Pre-Bedtime Snack


Here is an example of 11 food blocks of meal plan for women-


Breakfast for 3 food Blocks:


Breakfast for 3 food blocks


Lunch for 3 food Blocks:


Lunch for 3 food Blocks


Mid-Afternoon Snack for 1 food Block:


Mid-Afternoon Snack for 1 food block


Dinner for 3 food Blocks:


Dinner for 3 food blocks


Pre-Bedtime Snack for 1 food Block:


Pre-Bedtime Snack for 1 food block

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