Beginner's Guide to the Zone Diet

The Zone Diet has been around for several decades, proving itself to be more than a fad diet. This diet recommends that individuals eat a specific ratio of carbs, protein, and fat to keep their bodies in the “zone” and reduce inflammation throughout the body. In this guide, we will take a closer look at the Zone Diet — how to follow it, benefits, and more.

What Is the Zone Diet?

The Zone Diet was created by Dr. Barry Sears, a biochemist, as a diet that helps reduce inflammation in the body. Dr. Sears proposes that inflammation “is the reason you gain weight, become sicker, and age faster.” Therefore, by reducing the inflammation caused by food, individuals can achieve better overall health.

Unlike other diets that focus on reducing inflammation (think Whole30 or AIP), the Zone Diet is designed to optimize hormones that contribute to inflammation. And it is a long-term diet as opposed to a short-term elimination diet.

According to the Zone Diet, when individuals are able to control diet-induced inflammation, they reach the “zone.” Individuals in this state are able to optimize their hormones and enjoy the health benefits of the diet, which include:

• Losing excess body fat at the fastest possible rate
• Maintaining wellness for a longer period of time
• Better performance
• Faster thinking

While these benefits sound amazing, more studies need to be conducted to verify the effectiveness and health benefits of the Zone Diet.

What Can I Eat on the Zone Diet?

The Zone Diet is fairly straightforward: Individuals should maintain a balanced plate of protein, carbs, and fat at each meal and snack. More specifically, ⅓ protein, ⅔ carbs, and a bit of monounsaturated fat.

Protein

In the Zone Diet, a third of the plate should be protein. Good protein options include:

• Lean beef, pork, lamb, and game
• Poultry
• Fish
• Vegetarian proteins
• Egg whites
• Low-fat dairy products

Carbs

Two-thirds of the plate should be carbohydrates. The Zone Diet recommends that these carbs come from colorful vegetables and some fruits. However, you should generally avoid produce that is high in sugar or starch. Examples of good carbs on the Zone Diet include:

• Berries, apples, oranges, and more
• Cucumbers, peppers, spinach, mushrooms, and more
• Grains, like oatmeal and barley

Fat

The Zone Diet calls for a bit of monounsaturated fat, which is generally considered the healthiest form of saturated fat. These types of fats include:

• Avocado
• Nuts and nut butter
• Canola, sesame, peanut, and olive oil
• Tahini

By following this blueprint for each meal and snack, individuals can reach “the zone.”

How Do I Know If I’m in the Zone?

Dr. Barry Sears outlines 3 clear clinical markers that can help individuals following the Zone Diet determine if they are in the “zone,” or fully optimizing their hormones and reducing inflammation.

Note: These values are recommended by Dr. Sears; however, you should consult with your healthcare provider for further guidance.

Let’s walk through each of these markers.

TG/HDL Ratio

The TG/HDL ratio is the ratio of triglycerides (TG) to high-density lipoprotein (HDL) in your blood. You can only determine your ratio through a blood sample. Your blood is analyzed for fats and fatty substances, including triglycerides and HDL.

Triglycerides are lipids, or a kind of fat, in your blood. This fat is created from calories your body doesn’t need immediately when you eat. The body uses triglycerides for energy later between meals. High levels of triglycerides in the bloodstream indicate that you take in more calories than you burn, and this can put you at an increased risk of cardiovascular disease.

HDL is known as the “good” cholesterol, which is another type of lipid in the blood. HDL actually absorbs cholesterol and helps the body flush it out. High levels of HDL can help lower the risk of heart disease and stroke. So, this ratio compares the amount of bad and good cholesterol in the body.

To achieve the “zone”, an individual must score a value less than 1 on the TH/HDL ratio. A low ratio means that your body has more good cholesterol than bad cholesterol.

AA/EPA Ratio

The AA/EPA ratio is the ratio of arachidonic acid (AA) and eicosapentaenoic acid (EPA). It is one of the most common tests to determine cellular inflammation. This ratio can be determined through an at-home kit or lab work. The Zone Diet also provides a test kit you can order on their website.

AA is an omega-6 fatty acid, which has inflammatory properties. However, EPA is an omega-3 fatty acid, which has anti-inflammatory properties. These omegas come from different foods. Sources of omega-3s include salmon, spinach, walnuts, and flaxseed. And sources of omega-6s are meats (like chicken, beef, and pork) and oils (like sunflower, corn, and canola oils).

To achieve the “zone,” an individual must score between 1.5 and 3 on their AA/EPA ratio. This ratio indicates that there are more omega-6s in the body than omega-3s and can serve as a good indication of the body’s level of inflammation. High ratios on an AA/EPA ratio is linked to higher risk of obesity and other chronic illnesses.

HbA1c Test

HbA1c refers to hemoglobin A1c, or hemoglobin with glucose attached. Hemoglobin is a protein in red blood cells that helps them transport oxygen and carbon dioxide to and from tissue. As sugar levels in the body rise, glucose molecules can attach to hemoglobin. Once attached, they remain permanently on the hemoglobin, which becomes known as HbA1c.

An HbA1c test measures the ratio of hemoglobin without glucose and hemoglobin with glucose attached. Because the typical lifespan of a red blood cell is 120 days, the amount of HbA1c in your bloodstream is a good indication of your average blood sugar level over a 3-month period — instead of a finger prick, which is an in-the-moment blood sugar indication. A doctor can take a blood sample to run this test.

To achieve the “zone,” an individual should score 5% on their HbA1c test. A low score indicates that the body is effectively managing glucose levels.

How Can I Stick to the Zone Diet?

While the Zone Diet offers a blueprint for each meal and snack, it may still be hard to stick to. How do you know if your plate is truly ⅓ protein and ⅔ carbs?

There are generally 2 different approaches to following the Zone Diet: the hand-eye method and Zone food blocks.

The Hand-Eye Method

This method is just like it sounds. You use your hand and your eye to measure what’s on your plate. The ⅓ protein on your plate should measure roughly the size and thickness of your palm. The ⅔ carbohydrates on your plate should essentially be double the size of your protein.

While this method is the easiest way to follow the Zone Diet, it is by no means the most efficient because it relies on subjective measurements.

The Zone Food Block Method

The Zone food block method is more precise than the hand-eye method because it requires you to calculate the actual amount of protein, carbs, and fat you have each day. The Zone Diet website offers a calculator to help you determine the proper amount for you based on your biometrics.

The diet breaks down the day into Zone blocks. A meal could contain several blocks, while a snack contains just one. Here’s how each block measures up:

• Protein block: 7 grams of protein
• Carb block: 9 grams of carbs
• Fat block: 1.5 grams of fat

However, following this method requires some research and calculation. Luckily, EatLove makes it easy to determine the amount of protein, carbs, and fats you should have each day on the Zone Diet. Our nutrition intelligence software turns your biometric data and the Zone blocks into an easy-to-understand meal feed. So, the numbers translate into real food items. And our technology is flexible, so you can swap out meal recommendations for something that sounds good to you. No calculations — just easy, nutritious meals at your fingertips. And our technology is also available to nutrition professionals who want to support their clients on the Zone Diet.

So stop calculating Zone blocks, and let EatLove do the hard work for you. Sign up for free to get started and to help you stick with the Zone Diet.