Zone Diet: How to Do it, Blocks, Benefits, Program Components, Nutrition Pyramid, Supplements and Menu

It can not be defined as a diet, but as a nutritional concept.

A concept that is based on balancing meals to improve the hormonal response in the next five hours and control the inflammation of the body.

The diet of the area seeks to reduce inflammation in the body. Inflammation is the reason why individuals gain weight, get sick and age faster.

Proponents of this diet claim that once inflammation is reduced, fat will be lost at a faster rate.

This will reduce the rate of aging, reduce the risk of chronic diseases and improve the performance of the body.

The diet of the zone is the physiological state of the body where the hormones that serve to control the silent inflammation, are kept in a zone of balance (hence the name).

In this diet, food is considered as if it were a medicine that is administered at the right dose and at the right time.

The diet of the area is extremely easy to follow. Only carbohydrates, proteins and fats should be combined in a ratio of forty-thirty-thirty.

It is recommended to start with the block method in order to become familiar with the proportions and follow the diet, obtaining better results.

How to make the diet of the area – methods of measurement

In this diet there are 2 methods of measurements: The visual method and blocks.

In the first method, the measuring tools are the eye and the hand, your hand is used to determine what is the size of each portion.

The five fingers the number of meals that must be made per day and the maximum number of hours that can be without eating.

On the other hand, the eye is used to estimate the quantity of the portions.

In the diet of the area the dish is divided into three equal parts placing the protein in one of the thirds, this protein will be the size of the palm of the hand, not counting the fingers, of the individual who follows the diet.

This measure is equivalent to about 150 g for men and 100 g in the case of women, meat is heavy when it is still raw.

In the case of vegans, this protein is equivalent to tofu or soy products, which mimic meat.

In the case of vegetarians, the protein source can include sources with egg and dairy contents, in addition to all plant-based foods that contain proteins.

The other two thirds of the plate are filled with the volume equivalent to two grips of carbohydrate such as salads and vegetables.

By having a higher content of antioxidants, in addition to that they provide a lower amount of glucose and it is completed by choosing a portion of fruit as a dessert.

If we choose rice or pasta as a carbohydrate, instead of vegetables, only one third of the dish is filled, or the equivalent of a fist, and the remaining third of the dish would be empty, and in this case the fruit.

Finally, the monounsaturated fat is added as dressing of the salads and to prepare the proteins.

The recommended proteins are mainly extra virgin olive oil and the recommended amount is one tablespoon.

Within these fats you can consume avocado and nuts such as peanuts, walnuts, hazelnuts and others.

If once they have gone from 3 to 4 hours, do not feel hungry and feel better concentration, this because they have stabilized blood sugar levels.

Blocks in the diet of the area

In the block method, the diet of the area is personalized to each individual by calculating the grams of proteins, carbohydrates and fats that can be consumed per day.

The amount of blocks in the diet of the area will depend on the weight, height, and measurements of the waist and hip.

The main meals, such as breakfast, lunch or dinner, are made up of three to five blocks of Zone, and the snack contains only one Zone block.

The set of the blocks of Zone is composed of a block with proteins, a block with fats and a block with carbohydrates, thus:

  • A block of proteins: Contains 7 grs.
  • Block of carbohydrates : Contains 9 grs.
  • Fat block: Contains 1.5 grs.

To make the calculation of what should be consumed daily, or what in this diet has been called the set of blocks, it must be taken into account among other factors.

What is the% of body fat, muscle mass and what type of physical activity is done.

To know what is the number of blocks of food that should be consumed daily, they are established first according to sex:

Usually, the majority of women are established a number of 11 blocks and men 14 blocks.

Regarding the schedule and the number of meals should take into account the following:

  • At least five meals a day should be consumed, of which three are primary and two are snacks.
  • You should have breakfast first thing in the morning, when you wake up.
  • Do not let more than 3 to 4 hours pass in the interval of each meal.
  • You should drink between 1.5 to 2 L of water per day.
  • It must be taken into account that the diet must contain a high content of being rich in antioxidants and omega 3 fatty acids.

Benefits of the diet of the area

Among the benefits that are obtained with the diet of the area are:

  1. Inflammation is controlled at the level of the cells of the body. Due to the balance in the glucose and insulin level and the proinflammatory eicosanoids.
  2. You experience a rapid loss of weight, in a healthy way, without stopping eating and without fatigue.
  3. A strengthening of the body is guaranteed and the health of the skin, hair and nails is improved.
  4. It increases the antioxidant capacity of the body and helps eliminate free radicals, which are responsible for the aging of cells.
  5. It guarantees a perfect functioning of the immune system in the body.
  6. They help in the prevention and alleviation of chronic diseases. And it contributes to mental health, physical health and emotional health.

Components of the diet program of the area

There are five components of the diet program of the area that are interrelated as they are: Food, omega 3, polyphenols, exercises and supplements.

Nutritional pyramid

There is water at the base of the food pyramid.

Based on the water content of the human body and therefore the need to consume a lot of water to maintain hydration levels.

In the other step are the fruits and vegetables, source of polyphenols. The following contains proteins, low-fat meats, and proteins of vegetable origin: Tofu and soy.

Then it is placed to monounsaturated fat, such as olive oil, canola, walnuts, avocado and others.

And finally, at the top of the pyramid, there are cereals like bread and pasta, which should be consumed in moderation.

Recommended foods

The protein options in the diet of the area are:

  • Pork, lamb, veal and lean beef.
  • Chicken and turkey breast without skin.
  • All the fish and seafood.
  • Protein of vegetable origin, such as tofu and soy products.
  • The egg whites
  • Dairy products, cheeses and low-fat yogurt.

The diet of the area recommends choosing a type of monounsaturated fat, among these options:

  • Avocado.
  • Nuts, such as macadamia, peanuts, cashews, almonds or pistachios.
  • Peanut butter.
  • Tahini.
  • Canola, sesame, peanut and olive oils

For carbohydrates you should choose vegetables with a low glycemic index and some fruits:

  • Fruits: Strawberries, apples, plums, oranges and others
  • Vegetables: Onions, cucumbers, lettuce, peppers, spinach, mushrooms, tomatoes, yellow squash and others.
  • Whole grains: Chickpeas, oats and barley.

Unfavorable food

Fruits with a high content of sugars

Bananas, grapes, raisins, dried fruits and mangoes.

Vegetables with a high carbohydrate content

Peas, corn, carrots and potatoes.

Processed and refined carbohydrates

Bread, pasta and other products made with white wheat flour.

Processed foods


Foods made with sugar

Cakes, sweets and cookies.


Sugary drinks and soft drinks.

Coffee and tea

They should be consumed in small quantities.

Omega Rx

To reduce cellular inflammation requires the constant intake of omega 3Rx fatty acids, which have a high content of essential fatty acids:

Eicosapentaenoic acid and docosahexaenoic acid: They are not produced by the body and must be consumed in the daily diet.

These acids are involved in the development of the cell membrane and regulate the anti-inflammatory response found in fish.


Polyphenols are phytochemicals, micronutrients with antioxidant properties that prevent and reduce the progression of diseases such as diabetes, cancer and cardiovascular and neurodegenerative diseases.

They are excellent as prebiotics because they increase the number of bacteria in the intestines, necessary for weight control and disease prevention.

Polyphenols are found in fruits and vegetables.


The exercises and the high consumption of fish provoke a desinflammatory response, a repair of the damage of the cells and diminishes the resistance to the insulin.

The recommended exercise is moderate: only 30 minutes a day six times a week.


If the diet is followed by consuming all foods from the area’s pyramid and creating a nutritional balance, the recommended supplements may be omega-3, such as fish oil and polyphenol supplements.

Menu to make the diet zone

To learn how to make combinations of the diet zone, several examples are shown:

Breakfasts and / or dinners

  • Day 1

In a blender mix: Two tablespoons of almonds, half a cup of sliced ​​apples, half a cup of orange slices, a cup of milk with 2% fat and 14 grams of protein powder.

This menu consists of 35 grams (41%) of carbohydrates, 11 grams (29%) of fats, 26 grams (30%) of protein and 337 calories.

  • Day 2

Two egg omelettes with asparagus cooked in a tablespoon of olive oil, a cup of sliced ​​strawberries, half a cup of oatmeal with 1 box of raisins.

This menu is composed of 5.8 grams (31%) of carbohydrates, 18 grams (31%) of fats, 28 grams (31%) of protein and 530 calories.

  • Day 3

Three quarts of cottage cheese, one teaspoon of flaxseed oil, half a cup of unsweetened applesauce, half a cup of cranberries, five teaspoons of almonds.

This menu is composed of 34 grams (41%) of carbohydrates, 11 grams (30%) of fats, 24 grams (29%) of protein and 324 calories.

  • Day 4

Three quarters of non-fat Greek yogurt, one cup of fresh sliced ​​strawberries, three quarters of fresh blueberries, 9 chopped almonds.

This menu is composed of 39 grams (41%) of carbohydrates, 11 grams (30%) of fats, 24 grams (29%) of protein and 327 calories.


  • Day 1

An 8-inch wheat tortilla, two ounces of cheese with a fat content of 2%, a quarter of avocado, sliced, three slices of tomato, four ounces of turkey breast, two leaves of romaine lettuce, a quarter cup of roman sauce.

This menu is composed of 43 grams (40%) of carbohydrates, 15 grams (31%) of fats, 32 grams (29%) of protein and 428 calories.

  • Day 2

Chicken fingers made with three ounces of boneless chicken breast bathed in two tablespoons of egg beaters, two tablespoons of sesame seeds, small baked sweet potatoes covered with two tablespoons of low-fat ranch dressing.

This menu is composed of 40 grams (45%) of carbohydrates, 12 grams (27%) of fats, 28 grams (28%) of protein and 400 calories.

  • Day 3

Three ounces of chicken breast, half pita bread, one ounce of cheese with 2% fat content, a quarter cup of sprouts, half a tablespoon of mayonnaise, two teaspoons of mustard, half a melon.

This menu is composed of 43 grams (38%) of carbohydrates, 16 grams (31%) of fats, 36 grams (31%) of protein and 456 calories.

  • Day 4

Half an apple, chicken salad and a taco made with two and a half ounces of ground chicken breast, a fourth cup of prepared sauce, a teaspoon of olive oil, a quarter of chopped onion, a clove of garlic.

Add a quarter cup of black beans, two and a half cups of chopped lettuce, two tablespoons of grated cheese with 2% fat, seven black olives.

This menu is composed of 38 grams (47%) of carbohydrates, 11 grams (30%) of fats, 28 grams (23%) of protein and 323 calories.