The Zone Diet Review on Benefits Plus Food List

Another fad diet known as the Zone Diet has built its reputation as an anti-inflammatory diet regimen. Get to know facts and details about how the diet works, together with its benefits and food list.

Healthy fruits and vegetable on a table

People who aren’t familiarized with the concept of the diet must be in awe of the amount of actual diet regimen available nowadays. Some may even think of some diets to be newly discovered, but most of them have actually already existed for a few decades ago. This just proves how diet became a huge part of history, specifically the medical history.

The number of existing diets right now may even exceed a count of 100, but this makes it better for everyone since all diets are different and they are also designed and planned to fit and be suitable for various cases; which includes every individual’s medical conditions.

Did you know that there is also a supposed diet that aims to target inflammation issues in the body? This is called the Zone Diet. So, what is this diet and how does it differ from the others? It’s time to divulge ourselves into this diet so we can get to know the specifics and the thoughts and reviews of the people who have already tried it.

The Zone Diet

Have you ever heard of the saying “staying in the zone”? This is when you get to stick to the rules and follow strict self-discipline in order to keep the equilibrium and balance. Staying in the zone is what inspired the birth of the Zone Diet.

It was more than 30 years ago when this diet was introduced to the public by Dr. Barry Sears. He was an American biochemist and was able to develop this specific diet because of the experiences of his relatives who lost their lives due to a series of heart attacks. Since the possibility of cardiovascular disease being hereditary is really high, Dr. Sears feared for his life and that was when he started to think of a special diet that will fit the needs of people who are at risk of a heart attack. Until the diet became known upon the large portion of the human population, he finally decided to expose it more to the world. Dr. Sears was able to publish his own book entitled The Zone in 1995, which became a big hit and it even managed to become a best-seller. This is how he talked about the diet in general, and many important facts and tips on how to get to try it.

The focus of the Zone Diet is fighting off the inflammation in the body; which is actually a nice concept since almost all diseases and illnesses are caused by even the smallest inflammation that wasn’t treated as soon as possible so that’s how it grew and started to infect certain body organs. Also, it is said that inflammation may be a possible cause of weight gain; which makes the diet appreciated by more people who plan to try on new diet regimens.

Health-wise, the Zone Diet aims to help individuals lose weight and reduce any case of inflammation. It is also said to slow down any signs of aging and may actually reduce the risk of having chronic diseases because of its supposed anti-inflammatory properties.

How Does the Zone Diet Work?

Compared to other diets, this diet does not require any sort of phase, division, or categories. Instead, it wants the followers to fully-dedicate themselves to the diet for a long period of time; preferably that they make it their lifetime diet.

However, there are two ways to apply the Zone Diet; you can either choose the hand-eye method if you want to go for the basics or the Zone food blocks that are the more advanced and kind of strict method of doing the diet. There are no specific needs to qualify for any of the methods. You can choose any of them based on your liking and preference since the two methods have different characteristics and benefits.

The Hand-Eye Method

Who would have thought that this method is named literally with what you should do? For this method, it is important to make use of the hands and the eyes.

The use of the hands and eyes is important for portioning the food; the timing of consumption is also crucial for this method thus the time must be monitored at all times. For the hands, it said that the five fingers may be used as a reminder for having five meals a day and to check on food consumption which should not be compromised since the individual should always check in with food for five hours.

For food estimation, the eyes are used. You will be manually computing the portion sizes of food by simply using your plate. You can first try dividing the plate into three parts to make this method easier.

For the lean protein, it must take up one-third of the plate.
Carbohydrates with a low glycemic index should take up two-thirds of the plate.

It is important to add a few dashes of healthy fats like olive oil, or fruits and nuts like avocado and almond.

In simpler words, the hand-eye method is considered to be a beginner’s level of the Zone Diet. many people prefer this though since it is easier for them to choose the foods they can eat plus they can still enjoy the leisure of eating at restaurants.

The Zone Food Block Method

In this method, there will be a few computations and analyzation compared to the hand-eye method. You will need to precisely compute the number of nutrients you consume, or else the diet will fail.

There are also a lot of things to consider before you try to measure the food portions you will eat. You should take into consideration your weight and height, and even the waist and hip measurements are important for this method.

Zone blocks are what the portions of food are called, and one zone block contains all the three blocks proteins, fats, and carbohydrates.

Benefits of the Zone Diet

The Zone Diet is easier to follow compared to other kinds of diet. The food restrictions in the diet are limited, plus its way of application is also considered flexible since you can choose a method according to your preference.

Also, the diet is somehow compared to the Mediterranean Diet which is considered to be one of the best and effective diets that offer longevity to those who do it religiously.

What Can You Eat While You’re on The Zone Diet?

If you want to have a basic idea of which food to eat for the Zone Diet, you can try checking the food for the Mediterranean Diet since they are almost similar.

For reference, here are some examples of food that can be eaten while you’re going in this diet. It is also easier to take note of the three basic food groups which are protein, fats, and carbohydrates.


It is important to eat lean protein sources such as:

  • Lean parts of beef, pork, or lamb
  • Healthy cuts of skinless chicken or turkey breast
  • Seafood
  • Tofu and other soy products
  • Eggs
  • Low-fat dairy products


Choose food with healthy fats. This diet prefers food with monounsaturated fats.

  • Olive oil, sesame oil, canola oil
  • Avocado
  • Almonds, macadamia nuts, pistachios
  • Peanut butter


Vegetables that have a low glycemic index are advisable. You can add a few healthy fruits on the side.

  • Cucumbers, tomatoes, spinach, yellow squash, and many more
  • Healthy grains like oatmeal and barley
  • Some berries, apples, and oranges among others
What Can You Eat While You're on The Zone Diet?

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