The Zone Diet - The Best Beginner’s Diet

Zone diet is one of the most popular diets across the world. There are various reasons why people take zone diets. It helps people to lose weight faster, thereby assisting them in overall physical and mental health improvement. 

Why Zone Diet?

The primary purpose of the zone diet is to reduce inflammation. Zone diets work on the notion that the right proportion of proteins, fats, and carbohydrates can manage insulin levels in the bloodstream.

With this diet, you can expect to shed pounds even while sleeping, making it an efficient way for weight loss.

The zone diet program needs to be followed for the long-term to achieve the desired weight loss goal. Be patient for the first few weeks of your weight loss program. 

What To Eat?

You can eat anything on your zone diet. There are no such restrictions, but some of the foods are usually encouraged -

  • Tofu
  • Fish
  • Turkey
  • Egg whites
  • Skinless chicken
  • Low-fat dairy products
  • Soy products
  • Barley
  • Almonds
  • Peanuts
  • Oats and oatmeal
  • Fruits that are low in sugar (Grapes, Apples, Berries, etc.) 
  • Non-starchy vegetables (zucchini, Broccoli, Beans, etc.)

Carbs are generally of two types: ‘good carbs’ and “bad carbs”. Dieticians usually recommend eating have fats with a low Glycemic Index. Low GI index fats make you feel fuller for a comparatively extended period and also keeps metabolism and blood sugar levels under control. 

On the other hand, foods that have a high GI index works opposite, and so we need to avoid them while on zone diet. 

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What To Avoid?

There are certain food items that you need to avoid, as it will help you maximize the benefits of switching to the zone diet.

  • Potatoes
  • Pasta
  • Egg Yolks 
  • Soda
  • Processed foods
  • Foods with added sugar
  • Red meat

In general, you need to stay away from high-sugar fruits and starchy vegetables. Also, if you have a habit of drinking, keep it in limits. 

What Are The Pros And Cons Of The Zone Diet?

Have a look at the pros and cons of the zone diet from below:



Zone Diets are simplistic. You need to take care of foods that you need to consume and the foods that you need to avoid. 

Recurrent meals

You can have three regular meals with two snacks. People need to eat smaller portions of food 5-6 times a day, and the calories disseminate among the meals.


You can eat a wide variety of foods as there are no strict restrictions as compared to any other diet. 

Healthy fats

The zone diet discourages saturated and trans fats and encourages the intake of healthy fats.

Sugar control 

Zone diet emphasizes mainly on the consumption of fruits, vegetables, protein, and whole grains. You need to limit refined sugars on this diet that will keep your blood pressure in control. 

Weight loss

One can lose weight on the zone diet and that’s one of the most popular reasons why people switch to it.



The zone diet demands the consumption of a wide range of food products. Some individuals may find it difficult to bear the expense.

Increased risk of kidney diseases

Zone diets are high in proteins that can hamper the proper functioning of the kidney in some people.

Long-term program

You may need to follow the zone diet for long term or even life-long. 

Restriction on calories

Zone diets have some restriction on calorie intake. It can make you feel hungry and starved. 

Lack of sufficient nutrients

You can suffer from the deficit of some of the vital nutrients needed for the proper functioning of the body. 

Calcium absorption

Zone diet requires to avoid dairy products. So, you need to plan your menu properly and discover foods that can fulfill the calcium requirements of your body.

Restriction on certain foods

While on the zone diet, you need to avoid certain food products. Some of those products have a significant role in a balanced diet. According to the American Heart Association, one needs to eat a wide range of fruits and vegetables to ensure good health, may it be bananas or raisins. 

How To Get Started With Zone Diet?

Here are some of the tips you can consider to get started with the zone diet:

  • Dink about 250ml of water before every meal.
  • Ensure that you are getting most of the carbohydrates from healthier foods like fresh fruits, vegetables, grains, etc.
  • Within an hour of awakening, have your breakfast.
  • Consult your healthcare specialist and get to know the amount of protein you need to intake regularly. 
  • With this, you can figure out the specific number of protein blocks to incorporate into your diet. 
  • Don’t skip your zone snack at any time. Otherwise, you will experience a decrease in energy levels.
  • Have a zone snack before going to sleep.
  • For achieving your weight loss goal, increase your water consumption by 50% in a day. It will make you feel fuller and also serve several health benefits.

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