The Zone Diet exemplifies the saying that “We are what we eat.” What we put into our body greatly contributes to our overall health.

For those people who finally decided to lose weight, or for those people who want to keep a healthy body, or for those active athletes who need to maintain their muscles’ rigidity; this type of diet may work for you.

The Zone Diet craze was developed by Dr. Barry Sears, a biochemist. It is in the midway continuum of the recommended USDA food pyramid which promotes eating fruits and vegetables, meat, grains, low carbs, reduced fat intake, with the high-fat Atkins Diet. A good healthy diet gives a boost of energy and a sense of well-being. It also helps in flensing fat and packing on muscle.

Dr. Sears created a system of consuming measured quantities of healthy and balanced food. He uses a block – a unit of equivalent measure to simplify the process of balancing meals.


Dr. Sears’ recommendation is that people who might want to try the Zone Diet must first weigh and keep a record of their food measurements, especially for the first week. This way, they can be cautious as to avoid overeating. Dieters don’t need to worry because the meals are palatable as they are healthy and designed for you to feel satiated, hence, you will not crave for more. Most women are recommended to take 3 selections of protein with carbohydrates and fats for each meal. Most men, on the other hand, might choose 4 selections of protein, carbohydrates and fat for every meal. Then they can prefer to choose 1 from each of the mid-afternoon and pre-bedtime snacks.

The following are tables of the recommended meal plans. The combo items contain one block of protein and one block of carbohydrate. Remember to chew your food and eat slowly. This helps in better absorption of nutrients from the beginning process of digestion.



The following are the meal plans of the unfavorable carbohydrates. The foods on this meal list can be bad as snack in the afternoon or before bedtime.


The following is an example of a 2 – Block Menu for breakfast, lunch and dinner.


In a week of weighing and controlling your meal proportions, you will better master the correct amount of food to put on your plate. It is important to note that you must have that sense of responsibility to your heath needs. In the Zone Diet, anyone can fit into the different blocks of 1, 2, 3, 4 and 5 of breakfast, lunch and dinner but must have blocks 1 and 2 between lunch and dinner and afterwards before bedtime.

According to studies regarding active men and women who are actual athletes, at the Zone parameters, the body fat comes off very fast. When the men fall below 10% to 5% the Zone Diet recommends them to increase their fat intake. The majority of the studied athletes end up at X blocks of protein, X blocks of carbohydrate and 4X to 5X blocks of fat. This indicates that control of fat intake must be learnt to optimize the body performance as an athlete.

To top it all, positive outlook in life greatly contributes to your healthy Zone Diet. Once health is achieved, it must be maintained for a happy and fit living.

Here’s another chart to look at for the Zone Diet:

Zone Chart

Zone Chart

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Author: Editor