Skip to content

Weight Loss & Diet Plans

Font Size

The Zone Diet

The Promise

Can you burn fat even in your sleep, without feeling hungry, by balancing the fat, carbs, and protein you eat?

It can happen in "The Zone," claims Barry Sears, PhD, the biochemist who created this best-selling diet.

The Zone doesn't promise immediate, dramatic weight loss. You can expect to lose just 1 to 1.5 pounds in the first week. But the plan pledges that the weight you lose will be all fat, not muscle or water. As your body changes, your clothes will fit better even if the scale doesn't budge all that much at first.

What You Can Eat and What You Can't

On the Zone diet, you get 3 meals and 2 snacks a day. Each is a mix of low-fat protein, like skinless chicken, turkey, or fish; carbs (mostly fruits and veggies); and a small amount of “good” fat, like olive oil, almonds, and avocado.

No food is completely banned, but if you’re a carb-lover, you may find getting used to the Zone plan challenging. It encourages you to think of bread, pasta, grains, and other starches as condiments rather than as main or even side dishes.

Veggies and fruits that are relatively high in sugar -- like corn, carrots, bananas, and raisins -- are on the “unfavorable” list. Fatty red meat and egg yolks fall into the Zone’s “bad fats” column.

Every meal on the Zone has the same proportions: 30% protein, 30% fat, and 40% carbs.

What that looks like on the plate is a palm-sized portion of protein, two-thirds of the plate filled with nonstarchy fruits and vegetables, and a dash of monounsaturated fat like olive oil or slivered almonds.

Calories do count on the Zone diet. Women get about 1,200 calories a day. For men, it's 1,500.

Level of Effort: Medium

Staying in the Zone requires sticking to the rules. You're supposed to eat a meal within an hour of waking, never let more than five hours go by without eating, and have a snack before bedtime.

Limitations: You need to stick to the 30% protein, 30% fat, and 40% carbs formula at every meal and snack. You can’t pile on the protein at lunch and then have all carbs for dinner.

Cooking and shopping: There are at least a dozen Zone cookbooks, by Sears and others. You can also find scores of free recipes, along with grocery lists, a Zone food journal, and dining-out tips.

Packaged foods and meals? None required, although the Zone web site does sell Zone meals.

In-person meetings: No.

Exercise: The diet recommends "moderate but consistent exercise" -- for example, 30 minutes of aerobic exercise every day (brisk walking is recommended) along with 5 to 10 minutes a day of strength training.

Does It Allow for Restrictions/Preferences?

Vegetarians and vegans: With two-thirds of your plate filled with fruits and veggies, the Zone Diet is an easy fit for vegetarians or vegans.

It's also easy to be gluten-free on The Zone, since the diet strongly discourages eating wheat, barley, and rye products. However, you'll still need to check food labels carefully to completely avoid gluten.

Low-salt diet: With an emphasis on fresh ingredients rather than high-sodium processed foods, maintaining a low-salt diet while on the Zone shouldn't be a challenge.

What Else You Should Know

Cost: None beyond your shopping.

Support: There are no official online groups. But the Zone web site provides "Zone tools" including a food journal, grocery guide, dining-out tips, and recipes.

WebMD Medical Reference

Reviewed by Michael Dansinger, MD on December 01, 2013

Today on WebMD

measuring waist
4 tips for shedding yours.
apple cider vinegar
Does it have health benefits?
 
Chocolate truffle
For weight loss, some aren’t so bad after all.
woman holding red dress
24 simple, practical tips.
 
woman shopping fresh produce
Video
butter curl on knife
Quiz
 
eating out healthy
Article
Smiling woman, red hair
Article
 
thumbnail_woman_tossing_spinach
Video
lunchbox
Article
 
What Girls Need To Know About Eating Disorders
Article
teen squeezing into jeans
fitfor Teens
 

Special Sections