Zone Food Blocks

Zone Blocks™ – The Precision Approach to keep you going in the Zone

Zone Food Blocks provide the most precise way to balance protein, carbohydrate, and fat to optimize hormonal balance that is the basis of the Zone Diet. Once you become accustomed to the size of your favorites in terms of Zone Food Blocks, making Zone meals is easy. One Zone Block of protein contains 7 grams of protein, one Zone Block of carbohydrate contains 9 grams of insulin-stimulating carbohydrates (total carbohydrates minus fiber) and one Zone Block of fat contains 1.5 grams.

Animal protein always contains some fat. Thus your best choices of animal protein will be those that are low fat. This is why each fat block listed below is based on 1.5 grams to help account for hidden fat in the low-fat protein choices. If you are using a protein source that is fat-free, you can double your fat blocks to get a total of 3 grams of fat, which is equivalent to one block of fat.

Zone Food Blocks

Use this tool to assemble meals and snacks that fit your lifestyle. It's easy:

  1. Find out how many Zone Blocks you're allowed to consume in a day. For most women it will be about 11, and for most men it will be about 14. Your activity level influences your Zone-Block daily allowance. Use the Body Fat Calculator to determine the exact amount of food blocks you can consume based on your activity level.
  2. Search for foods within the Zone Food Block Guide to assemble meals and snacks that align with your food block allocations.

Some considerations:

  • Food Block Type:  Some foods are a mix of protein, carbohydrate and fat. We’ve eliminated the thinking and classified these foods for you.  To make a Zone meal, a typical female needs 3 Zone Food Blocks from each of the block categories: protein, carbohydrate and fat.  A typical male will require about 4 blocks of each at every meal.
  • Quantity:  This is the amount of each food you can have that will equate to one block whether its protein, carbohydrate or fat.  To find out how many blocks you need each day check out our Body Fat Calculator.
  • Choice: We’ve classified each food choice as a Best, Fair or Poor. Protein and fat choices rich in monounsaturated fats and low in saturated fats and arachidonic acid are considered Best.  Carbohydrates with a low glycemic load, meaning they aren’t quick to raise blood sugar levels, are also considered Best.  As the levels saturated fat, omega-6s, or high glycemic carbohydrates increase in a food choice, it gradually reduces its rating from Best to Fair to eventually Poor.  Even though the macronutrient composition of the meal would remain the same, using fair or poor food ingredients in a meal increase the inflammatory potential.

Access hundreds of foods, and their Food Block information, below.

Please fill out the form below to access this content.

  • This field is for validation purposes and should be left unchanged.