Zone Diet


Created by Dr. Barry Sears, the Zone’s diet includes all kinds of foods, which do not have to be weighed but distributed proportionally at each meal through a block system.

What is the diet of the Zone?

The zone diet is based on balancing nutrients for each meal. For this, he proposes eating by blocks. Each block involves 40% hydrate, 30% protein, and 30% fat. A block type would be 2 cups of green beans (hydrate), 30 grams of fresh cheese (protein) and 3 almonds (fat).

In case of low activity, it is estimated that a man can eat 14 daily blocks and a woman, 11 daily blocks, always distributed in 5 meals. A woman, therefore, could consume 3 blocks at breakfast, 1 block at mid-morning, 3 blocks at lunch, 1 block at mid-afternoon and 3 blocks at dinner.

How long should the Zone diet last?

The Zone Diet proposed by Dr. Barry Sears to create a form of nutrition that balances nutrients, and in this sense, its duration is for life. In the maintenance phase, a visual system is proposed to replace the blocks, so that if the plate is divided into thirds, you can eat 1/3 of protein and 2/3 of vegetables, or 1/3 of protein, 1/3 of rice and 1/3 vegetables, and always as dressing, olive oil in its raw state.


Zone Diet Advantages

The main advantage is the weight loss is visible during the first few days of the Zone Diet, since it decreases your body volume and not muscle mass. Importantly, it is a diet that allows us to acquire basic nutritional knowledge and makes us aware of our eating habits and allows us to learn to eat by controlling the group of foods that we eat. Following the Zone Diet improves energy levels and concentration, and helps in case of cardiovascular diseases or diabetes.

Zone Diet Disadvantages

In order to dominate the block system, the Zone Diet requires calculations and planning, so some people consider it complicated. At the same time, it does not follow official recommendations of nutritional proportions, which are between 50% and 55% of hydrate, between 15% and 20% of protein, and 30% of unsaturated fats. On the other hand, it is possible that, after the first weeks of following it, there will be weight loss.

The three protagonists of the diet.

The diet is quite strict in terms of the distribution of the 3 main elements of consumption are carbohydrates, proteins and fats.

The carbohydrates should be consumed more or less in the following proportion: the distribution varies according to the carbohydrate to be consumed, for example if it is rice or pasta, the correct amount would be equivalent to a fist, if it is vegetables or fruits, it is correct It would be two fists.

Proteins: Whether plant or animal type, the amount of protein per serving that must be consumed during a zone diet varies from 100 g to 150 g.

Fats: This is one of the most important aspects of the diet since it is not only about consuming any type of fat, but the healthiest that comes in foods such as avocado, nuts, omega 3, and olive oil. Most of the time a supplement is required to reach the percentage of necessary fat.


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