The Zone Diet Guide

zone diet

What is the Zone Diet

The Zone Diet was developed over 30 years ago and requires followers to stick to a specific Macronutrient ratio of 40% Carbs, 30% Protein and 30% Fat. The Zone diet’s main focus is to reduce inflammation throughout the body, which is known to cause weight gain, disease and aging.

Benefits of the Zone Diet

  • Reduced Inflammation
  • Faster Fat Loss
  • Better Digestion
  • Lower Blood Sugar Levels
  • Better Insulin Response/Sensitivity

Drawbacks of the Zone Diet

  • Can be difficult to understand
  • Not all health claims have been proven
  • Restricts certain foods that contain important nutrients

How to plan the Zone Diet?

There are two ways to follow the Zone Diet: the hand-eye method, or using Zone food blocks.

Method 1: Hand-Eye

In this method, you use your hands to estimate how much you eat, rather than calculate your calories.

Meanwhile, you use your eye to estimate portions on your plate. To design a Zone-friendly plate, you need to first divide your plate into thirds.

  • One-third lean protein: One-third of your plate should have a source of lean protein, roughly the size and thickness of your palm.
  • Two-thirds carbs: Two-thirds of your plate should be filled with carbs with a low glycemic index.
  • A little fat: Add a dash of monounsaturated fat to your plate, such as olive oil, avocado or almonds.

Method 2: The Zone Food Block Method

Zone food blocks allow you to personalize the Diet to your body type by calculating how many grams of protein, carbs and fat you should have per day.

The number of Zone blocks you should eat per day depends on your weight, height, waist and hip measurements. You can calculate your number here.

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

  • Protein block: Contains 7 grams of protein.
  • Carb block: Contains 9 grams of carbs.
  • Fat block: Contains 1.5 grams of fat.

Step 1: How many blocks should you eat?

Use this image as an indicator for how many food blocks you should eat at any given time during the day.

1 block = 1 food from each macronutrient group (Protein, Carbs, Fat)

Step 2: Know your Foods & Measurements

zone diet foods

Step 3: Plan your meals

Now that you know what foods are allowed in this diet, it is a good idea to make shopping list and map out your meals in advance. This will save you plenty of time and help you stick to the diet.