Zone Diet Food List (94 Zone Diet Foods in PDF)

Zone Diet Food List

Seek professional advise from a healthcare professional or registered nutritionist before starting a new diet. 

How many diet regimens have you attempted in the past without much success in achieving your weight loss goals?

Losing weight is not easy, and you may switch from one diet plan to another until you find the one that works best for your body type and preferences. 

No single diet fits all, but one weight loss diet still relevant today, even though it dates back over 30 years, is the Zone Diet.

If you are new to the diet and wondering what foods to include or not include in your grocery list, read on to find out. 

What Is The Zone Diet?

Zone Diet Food List – What Is The Zone Diet?

The theory behind the diet is that when people eat the appropriate balance of foods, they enter a state known as “The Zone,” which allows them to lose weight and keep it off.

Dr. Barry Sears developed the high protein diet over 30 years ago.

While individual results can var, the diet aims to reduce diet-induced inflammation, provide fast weight loss results, improve mental and physical performance, and help you live a healthier, more fulfilling life.  

A vital component of the Zone Diet is adhering to a rigorous carbohydrate-protein-fat ratio of 40 percent carbohydrate, 30 percent protein, and 30 percent fat at each meal.

According to Dr. Sears, an appropriate nutritional balance at each meal helps keep your hormones in check. 

It also helps control food cravings and lethargy for four to five hours after eating.

The diet is easy to implement, and some people use it to make long-term dietary adjustments. Another reason for the diet’s popularity is its diversity in food selection.

What Foods Can You Eat On The Zone Diet?

Health impacts and effectiveness of the food categories below can vary based on the individual’s health conditions.

The list of foods for the zone diet is diverse, allowing you to make as many simple and delectable meals as possible. It comprises foods with a low glycemic index and low-fat protein.

According to health studies, low GI meals may help some individuals with diabetes improve their glycemic control, blood pressure, and inflammation levels. 

The Zone Diet divides food into five categories: Proteins, Vegetables, Fruits, Healthy Fats, and Grains/Starches. 

Proteins

Zone Diet Food List – Proteins

A third of your meal should mainly compose of lean protein, which should be the size and thickness of your palm.  

While you are at it, stay away from processed meats and dairy products containing high saturated fats and cholesterol.

To keep your exposure to bad fats at a bare minimum, stick to high quality, low-fat animal and plant protein food sources, and low-fat dairy.

• Chicken Breast
• Turkey Bacon
• Turkey Breast
• Ground Turkey
• Grass-fed Beef
• Lean Bacon
• Tuna
• Salmon
• Scallops 
• Shrimp
• Egg Whites
• Low-fat Cheese
• Low-fat Cottage Cheese
• Low-fat Greek Yogurt
• Low-Fat Milk
• Low-Fat Yogurt
• Soybean Products

Vegetables

Zone Diet Vegetables

Many diet plans would be incomplete without a vegetable serving on their plates, and the zone diet is no exception.

If you are on a vegetarian diet, you might wonder how the zone diet, which advocates for consuming more proteins, would do you good. 

However, many veggies are also a great source of proteins and considering that two-thirds of your plate will contain veggies, you are good to go. The veggies to include on the list are:

Broccoli

Bok Choy

Bean Sprouts

Bamboo Shoots

Alfalfa Sprouts

Brussels sprouts

Cauliflower

Carrots

Cabbage

Black Beans

Bell Peppers

Romaine Lettuce

Green Beans

Egg Plant

Cucumber

Collard Greens

Chickpeas

Celery

Lentils

Leeks

Kidney Beans

Kale

Jalapeno Peppers

Okra

Mushrooms

Turnips

Tomatoes

Spinach

Spaghetti Squash

Radishes

Onions

Zucchini

Yellow Squash

Water Chestnuts

Fruits

Zone Diet Fruits

Fruits provide a wide range of nutrients, including vitamins, fiber, healthy carbohydrates, and other minerals. The zone diet allows you to eat various fruits.

However, you should only consume low glycemic fruit to control inflammation and blood sugar surges. The low GI fruits to add to your grocery list are:

• Strawberries
• Raspberries
• Boysenberries
• Blueberries
• Blackberries
• Cherries
• Grapefruit
• Oranges
• Tangerine
• Limes
• Lemons
• Kiwis
• Grapes
• Apricots
• Apples
• Plums
• Pears
• Peaches

Healthy Fats

Zone Diet Food List – Healthy Fats

Some people stay away from fats because of the assumption that they do not aid in weight loss but rather boost weight gain.

Though this could be true about saturated and trans fats, the same is not true about unsaturated fats, which are ideal for optimal health.  

They reduce bad cholesterol levels, provide antioxidants to help grow and maintain your body’s cells, and serve as healthy building blocks for the human body.

Healthy fats should come from the following food sources. 

• Olive Oil
• Olives
• Almond Butter
• Almond Oil
• Almonds
• Avocados
• Canola Oil
• Cashews
• Macadamia Nuts
• Peanuts
• Peanut Butter
• Walnuts

Grains 

Zone Diet Food List – Grains 

Grains contain a lot of fiber, helping you keep a healthy weight by making you feel full and satisfied longer.

In addition to aiding digestion, whole grains reduce the risk of heart disease, diabetes, and even some types of cancer. 

Despite its many advantages, the zone diet does not contain a wide variety of grains in its dietary guidelines.

Grains lack the same mineral and vitamin content as more natural food options like vegetables and fruits, which is why you should consume them sparingly.

Only the following grains are permissible in the diet:

• Barley
• Oatmeal

Drinks

Zone Diet Food List – Drinks

The zone diet is exceptionally picky about what you can drink. However, it would be best if you stay hydrated.

You can eat more moisture veggies and fruits, and the following drinks will do just fine.

• Plain water
• Sparkling water
• Low fat milk
• Decaf Coffee
• Unsweetened and caffeine-free tea

The Zone Diet Foods to Avoid

Zone Diet Food List – The Zone Diet Foods to Avoid

The zone diet allows the consumption of a wide range of foods. However, it only advocates for foods with low GI, which means that anything with a high GI should be off-limits.

Foods that you should avoid include

• Starchy veggies
• High sugar fruits
• Fruit juices
• Fizzy drinks
• Cakes
• Bread
• Pasta
• White rice
• Cereal
• Bagels
• Fatty red meat
• Egg yolks
• Organ meats
• Caffeinated tea
• Caffeinated coffee
• Alcohol

Printable Zone Diet Food List (PDF)

Final Thoughts

Initially, the zone diet might be challenging because you must measure and weigh your foods to stay in the zone.

However, because the food options are diverse, making as many delectable recipes becomes easier.

See Also

Keto Zone Diet Foods List

Zone Diet Pros and Cons

Zone Diet for Women

Dr Sebi Food List

Galveston Diet

Scarsdale Diet Plan

Vertical Diet Plan

Sirtfood Diet Plan