Zone Diet Blocks (With 2 Day Meal Plan)

Zone Diet Blocks

There are so many options that it can be overwhelming to decide which one is best for you regarding weight loss.

Many fad diets come and go because they fail to live up to the expectations of their adherents.

Others are tough to follow because of the constraints. On the other hand, the Zone Diet plan is a distinct diet gaining popularity over time.

Numerous people, including fitness enthusiasts, weight-loss enthusiasts, and health-care experts, adhere to the Zone Diet.

The diet, which employs a block strategy, allows you to modify what you eat and stay healthy and physically active. More on the Zone diet blocks, but first, what is the zone diet?

What Is The Zone Diet, and How Does It Work?

Zone Diet Blocks-Overview

Zone Diet Blocks-Overview – What Is The Zone Diet

The zone diet is a low-carb eating plan, similar to the Mediterranean Diet that makes specific suggestions about how many carbs and how much protein you can consume in a day, according to your needs.

Dr. Barry Sears, a biochemist, is the creator of the diet, which has been around for more than 30 years.

The primary purpose of the diet is to put you in “The Zone.” It emphasizes eating five smaller meals throughout the day rather than three larger meals to help you feel satiated.

Every meal must consist of one-third protein, two-thirds colorful fruit and vegetable carbs, and a sprinkle of fat, with protein being the size and thickness of your palm.

In addition, the diet recommends the consumption of vitamins and supplements to improve your physical condition through exercise.

These dietary and lifestyle modifications help reduce diet-induced inflammation, weight gain, several ailments, and aging.

According to the zone diet, there are two primary ways to follow the eating plan- the hand-eye method and the zone food block method.

Considering that the diet is a long-term program, it is important to select the zone diet approach that is most appropriate for your lifestyle.

For the most part, people start with the hand-eye method and progress to the food blocks later on. You have the option to return to either approach at any time.

If you want to explore with both, you can switch back and forth.

What Are Zone Diet Blocks, And How Do They Work? 

Zone Diet Blocks-Overview

Zone Diet Blocks-Overview – What Are Zone Diet Blocks

The zone block method can be challenging, and you should be aware of this before starting.

If you are not comfortable with the zone block approach, you can opt for the more straightforward hand-eye method, which allows you to measure meal portion sizes with your hand.

Its key advantage (hand-eye method) is that it is adaptable enough to allow you to have a zone diet meal at a restaurant without changing your diet.

Even though the zone food block method is a little complex, it gives you more flexibility to prep your food.

Dr. Sears devised the zone food block method to make it easier to prepare meals that are both portion-controlled and macronutrient-balanced according to individual preferences.

You need to figure out how many grams of protein, carbohydrates, and fat you need to consume throughout the day and divide that amount into appropriate serving sizes.

 Zone diet’s carb-protein-fat ratio should contain 40% carbs, 30% protein, and 30% fat. Keep in mind that the ratio is in terms of energy or calories rather than food volumes or quantities.

Suppose you do not intend to lose weight while on the zone diet. You will need to consume more fat than what is on the ratio.

On the other hand, you must adhere to the proposed diet ratio to lose weight effectively.

How Many Food Blocks Should You Take In A Day?     

Zone Diet Blocks-Overview

Zone Diet Blocks-Overview – How Many Food Blocks Should You Take In A Day?

Depending on your size and activity level, you will need to adjust your protein intake and number of food blocks accordingly. Men can consume 14 zone blocks a day on average, whereas women can only eat 11.

Three to five zones are advisable for the three main meals: breakfast, lunch, and dinner. There is usually a single block of snacks. A single zone block consists of the following:

  • 7 grams protein
  • 9 grams carbs
  • 5 grams of fat if you use animal protein food sources
  • 3 grams of fat if you use plant-based food sources

When planning your meals, keep in mind the dietary restrictions, such as eating only healthy fats and low-glycemic carbs. Apart from these limitations, you are free to customize your meals using zone blocks.

If you have any trouble customizing your meals, Dr. Sears provides a detailed breakdown of how to put together with dietary blocks into delectable meals and snacks.

2 Day Zone Block Diet Plan

The following two-day sample of the zone diet plan will give you an if-idea of what your block food serving should be like for every meal.

Day 1

Zone Diet Blocks-Overview

Zone Diet Blocks-Overview

Breakfast: 6-egg-white omelet mixed with asparagus and 2 tsp olive oil, 2/3 cup slow-cooked oatmeal, and 1-cup strawberries

Lunch: Grilled chicken salad with 3oz chicken breast, olive oil and vinegar dressing, and fresh fruit.

Afternoon Snack: 1/4 cup low-fat cottage cheese, with 1/2 cup pineapple and 1tsp slivered almonds

Dinner: 5 oz salmon with 1tbsp almonds, 2 cups steamed vegetables, and 1 cup mixed berries

Evening Snack: 1oz cheese, with 8oz red wine

Day 2

Zone Diet Blocks-Overview

Zone Diet Blocks 

Breakfast: 3 scrambled eggs with one and a half slices of toast and 3 tbs of avocado

Lunch: Tuna sandwich made with 3 oz tuna, 1 slice of bread, 1 tsp butter, and 3 small apricots

Afternoon Snack: 1 peach, with 1oz cheese and 6 peanut

Dinner: 3 oz chicken with 12 asparagus, spears, 1 ½ cups of broccoli, ½ blueberries, and 9 cashew nuts

Evening Snack: 1 ½ oz feta cheese, with 1 tsp light mayo and ½ cup of blackberries

Pros and Cons of the Zone Diet

The zone has several benefits, and like any other dieting program, it has some drawbacks.

Pros                                             

  • The diet consists of the main micronutrients the body needs for good health.
  • It offers various food ingredients to make interesting, nutritious, and tasty meals.
  • It is a long-term weight loss and weight management plan
  • It focuses more on losing fat without losing muscle tissue
  • Advocates for five meals a day, which leave you, satiated

Cons

  • The diet lacks dietary fiber
  • It is challenging to follow because of the food ratio principle

Final Thoughts

At first glance, or even with a first trial, zone blocks might seem like a difficult thing to accomplish. However, once you get the hang of it, you will realize how easy and effective and effective they are.

You can download an online zone calculator to help you with the food measurements if you do not have any. Remember that what works for one person may not work for you.

Therefore, you should seek professional assistance from a nutritionist or doctor before beginning the program.

Printable Zone Diet Blocks (PDF)

DayBreakfastLunchAfternoon SnackDinnerEvening Snack
16-egg-white omelet mixed with asparagus and 2 tsp olive oil, 2/3 cup slow-cooked oatmeal, and 1-cup strawberriesGrilled chicken salad with 3oz chicken breast, olive oil and vinegar dressing, and fresh fruit.1/4 cup low-fat cottage cheese, with 1/2 cup pineapple and 1tsp slivered almonds5 oz salmon with 1tbsp almonds, 2 cups steamed vegetables, and 1 cup mixed berries1oz cheese, with 8oz red wine
23 scrambled eggs with one and a half slices of toast and 3 tbs of avocadoTuna sandwich made with 3 oz tuna, 1 slice of bread, 1 tsp butter, and 3 small apricots1 peach, with 1oz cheese and 6 peanut3 oz chicken with 12 asparagus, spears, 1 ½ cups of broccoli, ½ blueberries, and 9 cashew nuts1 ½ oz feta cheese, with 1 tsp light mayo and ½ cup of blackberries

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