Since the diet consists of many healthy whole foods, this may well be true for you, but keep in mind that these claims have not been substantiated and this diet may not meet your specific needs. Speak to your doctor to see if the Zone diet is right for you. The Zone diet, although it's more than two decades old, continues to have a devoted following.
Although it's not designed specifically as a weight-loss diet, you also can lose weight on the Zone diet. However, keep in mind that it's easy to miss out on fiber on this diet, and try to incorporate as many Zone-compliant higher-fiber fruits and vegetables as possible into your overall meal plans.
While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle. Get nutrition tips and advice to make healthy eating easier. Published Mar American Heart Association.
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Table of Contents. What is the Zone Diet? What You Can Eat. What You Cannot Eat. Sample Shopping List. Pros of the Zone Diet. Cons of the Zone Diet. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Sears B, Lawren, B. Enter the Zone. Regan Books, Related Articles. This diet is not practical for many people, and some report that it is difficult to fit around their lifestyles This diet can be expensive to follow The restrictions on this diet involve cutting out some valuable vitamins and minerals This diet can be very time consuming One of the advantages of the Zone Diet is that, unlike some of the other fad diets, it does allow for some carbohydrate intake in the eating plan even if it does place restrictions in terms of the type of car-rich foods that are eaten.
For dieters that thrive on carbohydrates, this is good news. It means that they can continue to consume reduced levels of carbohydrate at every meal.
However, reviews from many people that have been on this diet relate mainly to the time and effort involved in working out portions and ratios. It seems that this diet is time consuming and not really practical for people who lead busy lifestyles. Jan Mcbride, M. Because the nature of the diet involves cutting out these food groups anyway, sufferers of allergies to them will be able to diet with confidence in the knowledge that the recipes and meal suggestions will not include things like bread and pasta.
However, an adverse reaction to fruits such as citrus fruit is not uncommon, and as stated previously this diet is rich in both fruit and vegetables. It is therefore worth having tests to identify any potential food allergies such as allergies to fruit or vegetables, prior to starting this diet. Zone food blocks allow you to personalize the Zone Diet to your body by calculating how many grams of protein, carbs and fat you can 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. The average male eats 14 Zone blocks per day, while the average female eats 11 Zone blocks per day. A main meal such as breakfast, lunch or dinner contains three to five Zone blocks, while a snack always contains one Zone block.
Here is a detailed guide with different options and how much of each food option is needed to make a protein block, carb block or fat block. You can choose to follow the Zone Diet with either the hand-eye method or the Zone food block method. A lot of the favorable Zone Diet food choices are similar to those of the Mediterranean Diet , which is one of the healthiest diets on the planet. In fact, the creator of the Zone Diet has recently released a new book called The Mediterranean Zone , in which he covers the similarities and benefits of the two diets.
Protein options in the Zone Diet should be lean. Good options include:. The Zone Diet encourages its followers to choose vegetables with a low glycemic index and a little fruit. Similar to the Mediterranean Diet, Zone Diet food options include lean protein, carbs with a low glycemic index and healthy fats.
Nothing is strictly banned on the Zone Diet. However, certain food choices are considered unfavorable because they promote inflammation. No food is banned on the Zone Diet, but foods that are not encouraged include those that are high in sugar and starch, are processed, or have refined carbs or added sugar. Water is the recommended beverage. Breakfast 4 food blocks : Scrambled eggs with turkey bacon, vegetables and fruit.
A sample meal plan for women is similar to the plan for men, but has 11 food blocks instead of A lower value means you have more good cholesterol, which is healthier. The Zone Diet recommends less than 1 as a good value, which is low. This is the ratio of omega-6 to omega-3 fats in your body.
A lower value means you have more omega-3 fat in your blood, which is anti-inflammatory. The Zone Diet recommends a value between 1. This is a marker of your average blood sugar levels over the preceding three months. A lower value means you have less sugar in your blood. A higher HbA1c is linked to a higher risk of diabetes 5. The Zone Diet recommends that you take omega-3 supplements , such as fish oil, to maximize health benefits. The Zone Diet also recommends taking polyphenol supplements, which are molecules found in plants that have antioxidant properties.
The evidence behind polyphenols is mixed and although they may provide health benefits such as reducing the risk of heart disease, they also have risks such as decreasing your iron absorption 7 , 8.
The Zone Diet claims to control inflammation in your body. However, it does recommend against options that are unfavorable, such as added sugar and processed foods. This can make the Zone Diet more appealing than other diets for people who struggle with food restrictions. The recommended food choices for the Zone Diet are quite similar to the Mediterranean Diet.
The Mediterranean Diet is supported by evidence as being one of the best for your long-term health 9 , 10 , 11 , 12 , The Zone Diet also provides you with flexibility, since there are two methods of following the diet.
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