Zone

Reviewed By:
Lynn Grieger, RD

Zone Diet basics

This higher-protein, lower-carbohydrate diet is supposed to decrease hunger, then weight.

An exact meal plan based upon each person's gender, activity level and current percentage of body fat is designed to include 40 percent of its calories from carbohydrates, 30 from protein and 30 from fat. All meals and snacks follow this 40-30-30 distribution ratio, causing the body to work within its peak performance "zone" for maximum energy and weight loss.

Upside of the Zone Diet

• Rapid weight loss without severe calorie restriction.
  
  
• Enjoyable for meat eaters, with roast beef and steaks included.
  
  
• Some specific meal plans ease some of the complexity of the Zone and the different phases of the diet plan.

Downside of the Zone Diet

• The 40-30-30 ratio for every meal and snack can be difficult to attain.
  
  
• Very low carbohydrates means very low energy levels.
  
  
• Also low in some vitamins and minerals.
  
  
• Low-fiber diet may increase constipation .

Is the Zone Diet for You?

This chart can help you see how the Zone Diet fits your goals and lifestyle concerns.

Sample Zone Diet Menu

A day on the Zone Diet might look like this:

Breakfast:

• Egg-white vegetable omelet, or steel-cut oatmeal with walnuts and ground flaxseed
  
• Half a cup of grapes or half a grapefruit
  
• Herbal tea or decaffeinated coffee
  
• Water

Lunch:

• Lentil-chicken soup
  
• Green salad with avocado and dressing of olive oil and vinegar
  
• Pear or plum
  
• Water
  

Dinner:

• Broiled tuna filet
  
• Lightly sautéed or steamed broccoli and cauliflower
  
• Slices of fresh tomato drizzled with olive oil
  
• Almonds or macadamia nuts
  
• Water

Snacks:

• Celery sticks with natural peanut butter
  
• Deviled egg with scoop of hummus instead of yolk
  
• Slice of turkey
  
• Water
  

Lynn Grieger, RD on the Zone Diet

Most people have a tough time figuring out exactly what they should eat on the Zone Diet. Calculating meal plans is time-consuming, and more often than not favorite foods are limited or completely banned.

iVillagers on the Zone Diet

"I've lost 19 pounds in three months, and that included Thanksgiving and Christmas! My goal was 13 pounds, but I'm still going. The added energy makes exercise easier, and I'm not so tired at night. I never had any real health issues, but just generally feel healthier!" -- iVillager Linda

"I've been on the Zone for three years and counting. I've never felt better or looked better. I plan to continue Zoning for the rest of my life!" -- iVillagerstacia_reed

"I was absolutely starving on the Zone. I calculated the ratios perfectly, and have realized that it just wasn't enough food for me. I tend to not eat a lot of breads and pastas anyway, but following the Zone by the book was too hard." -- An iVillager

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