Zone Diet

Source best-for note: Inflammation reduction, steady energy, athletic performance.

The source category is Balanced, with difficulty marked Moderate.

The source macro split is 30% protein, 40% carbohydrate, and 30% fat.

Meal timing: 3 meals plus 2 snacks, eat every 4-6 hours.

• Lean proteins
• Low-glycemic fruits
• Non-starchy vegetables
• Monounsaturated fats
• Omega-3 rich foods
• Small amounts of grains

• High-sugar foods
• Refined carbs
• Processed foods
• Excess saturated fat
• Starchy vegetables (limit)

Build a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.

Keep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.

Block counting can be tedious. Good for people who like structure. Moderate and sustainable.

Nutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.