Nutrition
Zone Diet
Aims to reduce diet-induced inflammation by balancing macros in a 40/30/30 ratio (carbs/protein/fat). Uses a 'block' system for portion control.
- Type
- Balanced
- How hard to stick to
- Moderate
- Protein / carbs / fat
- 30 / 40 / 30%
The short version
People usually choose it for inflammation reduction, steady energy and athletic performance.
Meals: 3 meals plus 2 snacks, eat every 4-6 hours.
What you eat
- Lean proteins
- Low-glycemic fruits
- Non-starchy vegetables
- Monounsaturated fats
- Omega-3 rich foods
- Small amounts of grains
What you cut back on
- High-sugar foods
- Refined carbs
- Processed foods
- Excess saturated fat
- Starchy vegetables (limit)
A day of eating
One day built from the Zone Diet recipes in the For The Reps app. It comes to about 1,149 calories and 112 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Greek Yogurt Berry Bowl with Almonds | 262 | 24 g |
| Lunch | Salmon and Spinach Salad with Walnuts | 365 | 31 g |
| Dinner | Pork Tenderloin with Sauteed Green Beans | 353 | 43 g |
| Snack | Greek Yogurt with Walnuts and Berries | 169 | 14 g |
Macros
Roughly 30% of calories from protein, 40% from carbs and 30% from fat.
On 2,000 calories a day that is about 150 g of protein, 200 g of carbs and 67 g of fat.
Before you start
Block counting can be tedious. Good for people who like structure. Moderate and sustainable.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
