The Zone Diet Explained

Healthy food portions

Most serious CrossFitters adhere to either the Paleo Diet, the Zone Diet, or some blend of the two. Christina and Jeff Barnett have compiled some information on the Zone Diet to make it easy for anyone to understand, complete with a thorough Zone block chart and pictures of example Zone meals. While we actually recommend first focusing on quality of food by shopping the perimeter of the grocery store, balancing your portions and carb/protein/fat intake with the Zone is an incredibly valuable tool for both elite athletes seeking the best CrossFit diet and everyday people seeking weight loss. To take your nutrition to the next level you need the hormonal balance that the Zone Diet provides.  Read on to find out more, and when you’re done use this PDF file to find the block equivalent of most common foods.  It’s even color-coded! Figuring out your perfect 4 block zone dinner couldn’t be easier. crossfit diet

Diet comes from the Greek language and means “way of life”. A diet is a lifestyle–not a set of draconian rules that you blindly follow. The Zone Diet controls gene expression and hormonal balance to give you the longer and better life to which we all aspire.


The Zone diet is primarily concerned with controlling your hormones.  Hormonal balance affects all important components of your wellness: body composition, energy utilization, blood chemistry, and much more.  Food is a drug.  This may seem shocking, but think about the definition of a drug.  Loosely, ingesting drugs causes physiological changes in your body.  Ingesting food has the same effect.  It can bring about positive or negative changes in your body.  Would you take 17 Tylenol capsules for a headache?  Would you consume expired, low-quality medicine?  Of course not.  Then why should we expect different results when we feed our bodies 17 times our necessary food intake, and comprise our diet of low-quality processed garbage with no nutritional value?  You see the results of this lifestyle in America today.

The Zone Diet isn’t about eating “low-carb” or “high-protein” or anything like that. It’s a diet balanced in

• Protein (lean, natural meats are preferred)

• Carbs (mostly low glycemic-load fruits and vegetables)

• Fat (one of the most important macronutrients!)

With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the human diet – insulin, glucagon and eicosanoids.

Insulin – A storage hormone. Excess insulin makes you fat and keeps you fat. It also accelerates silent inflammation.

Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.

Eicosanoids – These are the hormones that ultimately control silent inflammation. They are also master hormones that indirectly orchestrate a vast array of other hormonal systems in your body.


Intro to Zone Living

A One Block meal consists of one choice from the Protein List (pink), one from the Carbohydrate List (blue) and one from the Fat List (green).

A Two Block meal consists of 2 choices from each list.

A Three Block meal consists of 3 choices from each list…and so on.

You can mix and match blocks as you wish.  If you aren’t very hungry when you first wake up, then a 2 block meal might be just right for you, perhaps with a 3 block lunch and dinner. Or maybe you prefer to start your day with 3 blocks and have a lighter dinner or lunch.

Here is a sample menu of a possible routine (times can be adjusted 30 minutes or so either way):

7:30 am          10am           1:00pm         3:30pm         6:30pm        9pm/9:30 (bedtime)

bkfst                snack            lunch                 snack             dinner               snack

2 Block           1 Block         3 Block         1 Block           3 Block           1 Block    = 11 total

10 to 11 blocks of balanced food is about right for a small woman.  Feel free to experiment with your number of daily blocks and move them around as you see fit.  Every athlete is different.  The below chart will also help you determine your block requirements.

zone chart

You don’t have to set alarms. The point is to develop the habit of eating at regular intervals so your hormones are balanced all day. Eat within an hour of waking up in the morning, don’t go more than 4 hours without eating something, and eat a snack before you go to sleep so you have some fuel to dream on.

Buying a digital food scale is a great idea since it makes measuring blocks fast and easy. Use “tare” to make it even easier, and you won’t have to use math at all!  Put your plate on the scale and hit the tare button. It subtracts the weight of the plate and makes the scale read zero. Measure out one of the items. Hit the tare button and again it starts you at zero once more for the next item. Finally your plate will be full of all your foods, all measured individually, but all on one plate. Very easy!

After about a month you’ll be able to “eyeball” the food and you won’t need to measure precisely anymore…unless you’re having something new you’ve never measured into blocks.

Don’t worry too much about being exact; this isn’t a chemistry test!  You’re never going to eat many of the items on the list anyway, and some items you like to eat may not be on the list, but you can find out how to convert anything into blocks.

One last thing: Read the label on already prepared foods you like.

7 grams of protein = 1 block.     14 grams = 2 blocks.      21 grams = 3 blocks.

9 grams of carbs    = 1 block.     18 grams = 2 blocks.      27 grams = 3 blocks.

1.5 grams of fat  = 1 block.        3 grams = 2 blocks.        4.5 grams = 3 blocks.

For example, if you get a snack bar that says:

8 grams of protein

29 grams of carbohydrates

6 grams of fat


You should count this as a carbohydrate and not worry about the protein and fat in the snack bar. You must be careful not to micromanage your nutrients.  If you incorrectly count all of the macronutrients in this snack bar (~1 block of protein, ~3 blocks carbs, ~4 blocks fat) then you will end up underfed and driving yourself crazy.   In the case of this snack bar you should just count it as 3 blocks of carbohydrates. Add 3 blocks of protein and fat for a complete 3 block meal.  This takes practice and can be frustrating at times, but the results will make the effort worthwhile!

I hope you feel as good as I do living “in the Zone”.  Below you can see some examples of Zone-friendly meals, including a 2, 3, and 4 block zone dinner that will perfectly complement your CrossFit diet!

2 Block Meal

2 block meal

  • 2 eggwhites & 2 turkey links

  • 2 small tomatoes or one large tomato

  • 1 tsp cashew butter (1000mg fish oil not counted)

3 Block Meal

3 block meal

  • 6.7 oz cottage cheese

  • .5oz (1/8 cup) rolled oats, 3.7 oz (1 cup) strawberries, & 2.4 oz blueberries

  • 9 cocoa almonds

4 Block Meal

4 block zone dinner

  • 4 eggwhites, 2 turkey links, 1 oz cheese

  • 2 cups strawberries & ½ oat pita

  • 12 cocoa almonds

4 Block Meal

4 block zone dinner

  • 4.5 oz chicken meat & 1 oz cheese

  • 1 whole oat pita

  • 12 cocoa almonds

4 Block Meal

4 block zone dinner

  • 6 oz grilled fish

  • 36 asparagus spears and 1 cup mushrooms

  • 2 teaspoons of cashew butter

Finally, buying natural, paleo-friendly foods (shop the perimeter of the grocery store) and preparing for the week is a great way to ensure success:

Storing healthy food in the refrigerator

Much of this information is derived and paraphrased from the Zone Diet website here.

crossfit diet

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Comments

  1. [...] This post was mentioned on Twitter by Jeff Barnett, CrossFit Impulse. CrossFit Impulse said: New resource on our website: The Zone Diet Explained http://bit.ly/XcK8v [...]

  2. Mike S. says:

    Damn, every time I look at this page I get hungry.

  3. [...] Barnett over on the Crossfit Boards posted a link to something his wife wrote up explaining the Zone Diet. Go check it [...]

  4. Patrick Otis says:

    Great write up. I linked this on my blog. Thank you

    Pat

  5. nick says:

    made my first zone meals yesterday.. and I am still amazed on the amount of food that makes up a 4 block meal. the pictures you added really help

  6. Christina Barnett says:

    Thanks Pat, I am glad it has helped.

    Nick, glad to hear you are giving the zone a try. First, off if you have any questions please let me know. Also you are correct about the amount of food it can take to make a 4 block meal. It is a miss conception that you will go hungry on the zone diet — if you pick veggies as your carbs it would be impossible to be hungry on the zone! Now if you pick rice or potato chips then yes you will find yourself struggling to stay full. Good luck Nick and let me know how it goes regardless of it is good, bad, or ugly :)

  7. Jason Teal says:

    What happened to the PDF file? When I clicked the link, it wasn’t there…

  8. Jeff Barnett says:

    Jason, I just clicked on the PDF file and it is working correctly for me. Email us if you need any assistance with it.

  9. [...] A brief and helpful explanation of the Zone Diet. Pictures of food always help me but also tend to make me a hungry bunny wondering when my next meal is… nom nom nom. [...]

  10. [...] eating coupled with high-quality foods that are minimally processed. Using the proportions of the Zone Diet with an emphasis on food quality from the Paleo Diet is an excellent place to [...]

  11. Noel says:

    I’ve tried plenty of diets over the years and the Paleo and Zone diets will always be the best! Anyway, this is a very well done and easy to understand article detailing the basics of the Zone diet. Anyone interested should also check out the books already out.

  12. Can I hire someone to prepare my fridge like that? haha

    1. in all seriousness…I am 6’2 and weigh around 185 – 190. I dont need/want to lose weight. That is why I have never tried any of these plans. Will I still be able to maintain my weight or maybe even gain some weight? I am new to CrossFit and I also run a lot: I race half marathons, 10Ks and 5Ks.

      1. Jeff Barnett says:

        Freddie, body weight is not nearly as important as body composition, and you can almost entirely ignore the former in deference to the latter. A zone favorable diet will improve your body composition. If you are working out then you will also build lean muscle mass. Both of these are good things.

        Your body weight may change (up or down) after you implement those changes, but that’s really not something to worry about or fixate on. Focus on how you perform and look. Those are the best indicators of success. Measuring dimensions of your waist, chest, thighs, etc can also provide some hard, measurable numbers if that’s what you’re looking for, and those will change even if your weight stays the same.

  13. Brandon Price says:

    I use the Abs Diet (www.absdiet.com), which is fairly similar to the Zone Diet. I like the block schedule of the Zone, but I wonder what is the average fiber intake? Do you supplament extra fiber? Whats the best recommended method for someone (me) who needs above the normal levels of fiber.

    Thanks…great write up…

    1. Jeff Barnett says:

      Brandon, if you eat favorable carbs like fruits and vegetables then there is no way you would need to supplement fiber. Many people get the idea that to get fiber you have to eat grains. A piece of fruit contains 4-5 times the fiber of any bowl of cereal. Vegetables have even more extreme fiber content.

      Trust me, on the zone diet with favorable carbs, you will poop…a lot–like 2-3 times a day. Now if you zone unfavorable carbs like refined grains, then maybe fiber could become a problem, but I’ve never experienced or observed that.

  14. [...] The Zone Diet Explained From CrossFit Impulse, this post gives you an easy to understand outline of what Zone is and how it works. [...]

  15. Very informative article with many fascinating suggestions! Can’t say I completely agree with all you have suggested here, but there are a few key information you have emphasized that can be quite useful on natural health and associated topics. Keep offering more ideas on this topic and associated topics, as there are quite a few folks who are attempting to get to know the pluses and minuses.

  16. diane maria bongiorni says:

    Hello,

    I have many digestive issues, and I need to eat some grains. I am working on getting healthier. I eat no refined grains or sugar. I do eat whole wheat tortillas, whole wheat pasta (in moderation), and All Bran Crackers, as well as oatmeal, barley, and quinoa. Is there a way I can make the Zone diet work for me? I really think it’s a great plan of eating.

  17. Jeff Barnett says:

    Diane, most people who think they needs grains think they need grains to keep them regular. I challenge you to eat fresh fruit at every meal and not poop twice per day. You may have some issues I’m unfamiliar with, but that’s the usual case.

    The good news is that you can zone anything. Just find the block equivalent of your foods and keep your pro/cho/fat ratios in check for optimal hormonal balance. However, you’ll have incredible results by eliminating grains. Try it for a month. You won’t go back.

  18. Pat Anania says:

    I’ve no time for many who eat like pigs after which try to find magic pills, diets and programs. By eating a lot of, you will be fat no mater what. And i’m not especially slim but I actually do run and feel healthy, without feeling hungry all the time. Get a grip folks!

  19. Your blog site was tweeted by a friend yesterday evening. Figured I’d give it a look. Best decision ever.

  20. Jenny says:

    Love your breakdown of the zone! I’m using this site to help me get started with it today! It’s a really good reference to go back to while I’m getting used to the blocks. Thanks a bunch!!!

  21. mo says:

    May seem like a dumb question: I’m a small female (5′) and decently muscled (138 lbs, from weights and biking). Should I start at 4 blocks or fewer? Thanks.

  22. Aj Mofofosho says:

    so basicly the zone diet is just low fat, limited sugars and starches.

  23. Scott says:

    I can’t believe how much bad information there is regarding the zone diet. Everyone keeps repeating the same bad information over-and-over. DO THE MATH PEOPLE!!!

    9g Carbs/7g Protein/1.5g Fat IS NOT 40/30/30! It’s approx. 46/36/17. That’s just plain WRONG!!!

    Bad advice everywhere. Usually wrong ratios. Almost always too few calories. I’m 6’0″ – 165lbs and fairly active. Some of these sites and books have me eating 1240 cal/day. That’s not a health diet, it’s starvation!

    The Zone diet works well but the math is obviously too complicated for the average person. I suggest you all buy a basic math book and ignore the internet. You’ll do much better on your own.

    1. Jeff Barnett says:

      Scott, the Zone assumes an additional block of fat for each block of protein, so the fat grams should actually be 3.0g per block. I think if you re-run the numbers you’ll find the math extremely close.

      I’m not going to run the numbers because this article tells me how to set up a zone diet eating plan for myself, and that’s all I need to know.

    2. RonB says:

      Scott, the 40/30/30 is not grams, but rather calories, of each macro-nutrient.

    3. Vic says:

      Scott,
      40/30/30 refers to the calories, not grams. A fat has more calories than ac protein gram, hence the disconnect.

  24. [...] The Zone Diet Explained – from CrossFit Impulse [...]

  25. bryan says:

    i have read of the 40/40/20 which is 40% protein 40% carbs. and 20%fat, is this similar to the zone diet, im new to this , im 6’2 and 210 pounds, but would really like to up my muscle mass and lean out.

  26. Vaha says:

    I am a chef, the past ten years studying the proper nutrition, I know a lot about the area, the best possible psychophysical and mental condition, glucose control and even deeper-eiksineaid .. and the diet I recommend to everyone not just people with excess weight, but those who want to to obtain the kilogram and of course those who want to remain vital:)

  27. [...] at each meal…but to make it easier to understand you use this “block” system.  this blog i found explains it best if you’re interested!  so i’m following a 10 block plan which [...]

  28. [...] – The Zone is about balancing carbs, protein, and fat in every meal, and eating zone-balanced snacks regularly to keep hormone and blood-sugar levels “within the zone” (that is, from spiking/dropping). See a summary of the Zone diet here. [...]

  29. alicia says:

    great page! I posted this to my box’s page! Super helpful and easy to understand :)

  30. [...] Article #2 – The Zone Diet Explained Figure out how much you should eat and when (portion control). [...]

  31. SEO Browser says:

    SEO Browser…

    [...]just below, are some totally unrelated sites to ours, however, they are definitely…

  32. Molly says:

    I’m really interested in implementing this diet. I wonder, though… is it possible to include a vegetarian-ish twist to it at all? I am not completely against eating meat or dairy, however, I would rather not have meat and/or dairy at every meal. Perhaps just 2-3 meals/snacks per day. Any input?

    Also, on another note… how would one determine which body type is accurate? I’m somewhere between medium or large. I think???? I really don’t know. Suggestions? Guidelines?

    Thanks so much!

    1. Jeff Barnett says:

      Molly, based on experience with other women who weren’t very excited about meat…just start with what you’re comfortable with and work up from there. Five years ago my wife didn’t really care much for meat. Now she prefers it to everything else. You will get there too if you give it a fair shot and realize the importance of adequate protein–because that is probably the single most important part of your diet.

      The zone website can give you a more accurate calculation based on your measurements. I suggest finding it with google and giving it a try.

      Hope that helps.

  33. Adriana and Robert says:

    Wonderfull page! Thank you! Me and my bf do crossfit about 3 months and untill today we were eating low carb diet.

    I was wondering how you guys do with your protein after training. Do you count whey (or gainer) to your 3 or 4 block meal or do you count it as a snack?? Or do you even eat some extra protein???

    As a beginner with Zone, Im confused with how much grams of t.ex protein is in 1 block since I found on this page that it should be 7 grams of protein in 1 block. But in the list are items in oz which are 28 grams. Shouldnt 1 block of protein be 28 (28,35) grams then??

    Thanks for help!!! :D

    1. Jeff Barnett says:

      Adriana,
      Many of us use post-WOD supplementation like Progenex for better recovery. I suggest you don’t count it as part of your daily blocks.

      You are correct that 7g of protein equals 1 block, and also correct that 1 oz of many meats equals one block. But 1 oz is not equal to 7 grams. The disconnect is your assumption that the meat is pure protein. It is not. That 1 oz of meat is comprised of protein (about 7 g), fat, water, and other substances to total the 1 oz of mass. Hope that helps.

      1. Adriana and Robert says:

        Thank you for your answer, Jeff.

        I was little worried that we will be short on protein.
        Now its all clear!
        I just realized how bad we are at math while doing the dinner!! :D Anyway we had great lunch and so much fun!

        One more thing to ask. Does Zone diet consider metabolical rate? Lets have as an example a small women with fast metabolism. Should she eat the same as a small woman with very slow metabolism who gains weight easy?

        1. Jeff Barnett says:

          To answer your question, no, it doesn’t account for “metabolism.” However, I’ve found 99% of the time that when someone “gains weight easily” while someone else doesn’t, the person who doesn’t gain weight easily is eating either different quality foods, a different volume of food, or both. It’s comforting to consider ourselves a genetic exception, but the truth is most of us aren’t.

          1. Adriana and Robert says:

            Thanks Jeff!

            Thatswhy I think Zone is perfect for realizing how much food we actually need!!
            However I belive on the myth of metabolism – different metabolism are like different survival strategies of the bodies. (Where gaining quickly can be positive in the mean of survival in terms of evolution).

            How is it with running and crossfit? I use to run 5K some times a week but it doesnt have any significant effect on the time improvement (here I mean WODS that include running).
            Thanks a lot for quick answers :)

  34. Naomi says:

    Hi! Ok, so I started crossfit about 6 weeks ago, have seen incredible results already and am interested in trying out the Zone diet. I have happily discovered that what I eat is quite Paleo (besides for low fat yoghurt and milk in my decaf coffee). Completely eating Paleo is complicated and not really possible for me since I eat strictly Kosher and therefore wild meat is a definite no no. I am therefore interested in trying a combo of Paleo and the Zone and found your article really clear and informative! However, I didn’t see yoghurt on your list and wondering where it would fit in. I am getting the vibes that I should be dropping my morning yoghurt but I do love it and since I am a fussy eater on top of all this, I can’t think what I will eat instead! I hate omelettes or any kind of eggs besides for hardboiled and that is what most people at the gym told me they eat. So- what do you recommend? I know it sounds stupid that this is all about a yoghurt but that is my breakfast after all! Also, it seems to me that the Zone has alot of fat portions and I need to lose weight. Should I be lessening my fat portions?

    1. Jeff Barnett says:

      Naomi,
      If your yogurt is the common variety Dannon or Yoplait, then you should ditch it. It’s essentially just carbs with a dash of protein. However, if you’re eating Greek yogurt, or any kind of yogurt that doesn’t use all that sugar as a sweetener, then you might be OK.

      Try to give eggs a shot a little at a time. You don’t have to fall in love right away. Just try one a week. Start small. They may grow on you. I’ve seen several women go Paleo and develop affinity for foods they once disliked.

      Without knowing what your fat portions are I have no way of determining whether you should increase or decrease them. However, in broad strokes, fat is not the enemy.

      1. Naomi says:

        Hi Jeff! WOW! Thanks for your fast response! My yoghurt is usually home made so completely natural- no sugars or sweeteners. And when I buy them, I get the same. SO am I understanding correctly that a yoghurt should be counted as a protein? (OR 2?)
        Regarding the fat. I wanted to know if following the amount of fat prescribed by the diet is too much for someone also trying to lose weight. So how much fat I’m eating now is not relevant.
        OK, lastly (sorry for all my Q’s- I’m trying to get my head around this) do I need to eat a _ block meal at a time? For example, lets say I want to eat a fruit in the morning before I workout which is what I normally do, do I need to make sure I am having at the same time a protein and fat as well? SO lets say I want to eat an apple which is 2 blocks (i think), do I need to have 2 blocks of the others as well or can I ‘save’ those portions?
        Okay, hope I’ve explained myself and I am not totally off the mark…
        and happy new year, btw

        1. Jeff Barnett says:

          Naomi,
          The fat blocks prescribed by the Zone Diet will be fine for losing weight. Many athletes end up having to eat 2x-3x as much fat as it prescribes to fuel their performance.

          Your yogurt sounds good. But I honestly don’t know much about the composition of homemade yogurt. Try using this website to find the breakdown: http://nutritiondata.self.com/

          By the letter of the law, on the Zone Diet you should always eat a Zone balanced meal. That means 2 blocks of carbs, 2 blocks of fat, and 2 blocks of protein. However, in the larger picture, we know that pre and post workout meals are a little “special.” In short, keep having your banana before you workout. That’s fine.

          There’s no particular size meal you “should” be eating. If your daily prescription is 15 blocks, you can go 3-3-3-3-3 or 4-1-4-1-4-1. However, depending on your size, you don’t want to eat too large a meal at a time. For an average man, the upper limit is a 4-5 block meal. For an average woman, I’d say 3-4. Don’t go above that for any one meal and you’ll be fine.

          1. Naomi says:

            Got it!!! That answered my questions :) Thanks!

  35. [...] Check out this link for a more-detailed explanation of the Zone diet and blocks system.  [...]

  36. [...] Buy a food scale. Yes, it costs $20-25. Diabetes costs alot more. Read the CrossFit Impulse article The Zone Diet Explained and figure out your required blocks. Give this an honest effort. It may seem confusing at first, [...]

  37. [...] the best part! Indulge me and let me tell you my plan, would ya? I’m going to experiment with Paleo/Zone eating. I’ll tell you more about that when I finalize my strategy, but it will involve a little more [...]

  38. [...] of the most concise things I’ve ever read about the Zone Diet is right here. But to give you the cliffs notes, The Zone Diet involves eating your food within a strict ratio of [...]

  39. [...] documented the importance of hormonal balance between insulin and glucagon in our article “The Zone Diet Explained.” Grain-based foods  cause huge, nasty insulin spikes, making it almost impossible to achieve [...]

  40. [...] Next, we recommend eating those quality foods in proportions that will fuel your athletic activity and provide hormonal balance. The best way we have found to achieve this is the Zone Diet. The Zone Diet prescribes 40% carbs, 30% protein, and 30% fat for every meal. It also prescribes that you eat several small meals throughout the day. However, the ratio that is perfect for you is tied to your genetics, and may be slightly different than 40/30/30, but that’s the best starting point. You can read our definitive guide to the Zone diet here. [...]

  41. [...] Pour en savoir plus sur la diète Zone, expliquée en détails et avec plusieurs exemples de repas [...]

  42. [...] *The Zone Way = correctly balancing your macro-nutrients to properly fuel your body. So basically weighing your food. Here is a link to a great explanation and blog about ZONE: http://crossfitimpulse.com/the-zone-diet-explained-edited [...]

  43. [...] amount of blocks (equates to parts of your meal) to eat. This website, of course courtesy of Crossfit (which is big into the Zone diet) does a great job illustrating this. Click on the link of Crossfit [...]

  44. [...] Next, we recommend eating those quality foods in proportions that will fuel your athletic activity and provide hormonal balance. The best way we have found to achieve this is the Zone Diet. The Zone Diet prescribes 40% carbs, 30% protein, and 30% fat for every meal. It also prescribes that you eat several small meals throughout the day. However, the ratio that is perfect for you is tied to your genetics, and may be slightly different than 40/30/30, but that’s the best starting point. You can read our definitive guide to the Zone diet here. [...]

  45. [...] The Zone Diet explained….. c/o CF Impulse [...]

  46. [...] fruit, they didn’t have all of this junk food that we do now. I happen to try to follow the ZONE DIET it’s not always easy to follow, but if you really want results then it would be my [...]

  47. [...] addition to that, the challenge we’re doing is a Zone Diet. When eating Zone, you’re eating equal amounts of micronutrients (fats, carbs, proteins). Anytime [...]

  48. [...] are some links to the basic Zone approach and some pdf’s of food portions if you’re interested. [...]

  49. [...] grains and only include for the paleo foods. Zone should come with a warning not for the lazy 1. Zone Diet Explained 2. Zone Diet Meal [...]

  50. [...] The Zone Diet Explained [...]

  51. [...] Time to get back to the basics of eating. Time to get back into the “Zone” A couple years ago, my trainer handed me a flyer on a total different way of eating (different to me anyway). It was called the Block Diet. Foods were broken into the 3 categories: Protein, Carbs, Fats. I was to follow this block diet eating 3 blocks of each category 3 times a day, with two 1block snacks as well. http://crossfitimpulse.com/the-zone-diet-explained-edited. [...]

  52. [...] Next, we recommend eating those quality foods in proportions that will fuel your athletic activity and provide hormonal balance. The best way we have found to achieve this is the Zone Diet. The Zone Diet prescribes 40% carbs, 30% protein, and 30% fat for every meal. It also prescribes that you eat several small meals throughout the day. However, the ratio that is perfect for you is tied to your genetics, and may be slightly different than 40/30/30, but that’s the best starting point. You can read our definitive guide to the Zone diet here. [...]

  53. [...] February, I had a BIA again before I started eating Zone Paleo. I weighed 157.6 lbs. My lean body mass totaled 114.6 lbs and my fat mass totaled 43 lbs. My body [...]

  54. [...] [ 2 BLOQUES ]. COTTAGE CON PAVO. Carbohidratos: 2 jitomates 1/2 manzana o pera. >> Proteína: 2 claras de huevo, 2 minisalchichas de pa Link original [...]

  55. [...] [ 3 BLOQUES ] BOWL DE AVENA CON MORAS. Carbohidratos: 1 1/3 taza de fresas, 3/4 taza de moras azules, 1/3 taza de avena cruda >> Proteín Link original [...]

  56. [...] documented the importance of hormonal balance between insulin and glucagon in our article “The Zone Diet Explained.” Grain-based foods  cause huge, nasty insulin spikes, making it almost impossible to achieve [...]

  57. [...] by the last two I’m not good at weekends) I declared to everyone that I would be doing paleo Zone for a solid six weeks. While Amanda doesn’t zone, Matt Chan swears by it and surely if I [...]

  58. [...] Pour en savoir plus sur la diète Zone, expliquée en détails et avec plusieurs exemples de repas [...]

  59. [...] Pour en savoir plus sur la diète Zone, expliquée en détails et avec plusieurs exemples de repas [...]

  60. […] not as familiar with this one. I am not organized enough to try it really! 1.Zone Diet Explained - http://crossfitimpulse.com/the-zone-diet-explained-edited 2.Zone Diet Meal Plans […]

  61. […] eating coupled with high-quality foods that are minimally processed. Using the proportions of the Zone Diet with an emphasis on food quality from thePaleo Diet is an excellent place to […]

  62. […] Here’s another look at it by our friend and fellow metalhead Jeff Barnett of CrossFit Impulse: The Zone Diet Explained  […]

  63. […] Zone Diet Explained - http://crossfitimpulse.com/the-zone-diet-explained-edited […]

  64. […] In the next parts of this Reflection Series, we’ll take a closer look at these three tenets, how you can implement them in your diet, and resources for further guidance on nutrition.  Not to give away the ending, but I suggest the Zone Diet as it can be manipulated to help you achieve any goal.  If you’re hungry for more (pun intended) before the next reflection, then feel free to check this summary of the Zone Diet: http://crossfitimpulse.com/the-zone-diet-explained-edited […]

  65. […] time of year again to rethink your diet as I did :-). I am trying Zone diet for next 30 days. Find here and here the sites if have used & The Zone top 100 […]

  66. […] Zone Diet Explained - http://crossfitimpulse.com/the-zone-diet-explained-edited […]

  67. […] Most serious CrossFitters adhere to either the Paleo Diet, the Zone Diet, or some blend of the two. Christina and Jeff Barnett have compiled some information on the Zone Diet to make it easy for anyone to understand, complete with a thorough Zone block chart and pictures of example Zone meals. While we actually recommend first focusing on quality of food by shopping the perimeter of the grocery store, balancing your portions and carb/protein/fat intake with the Zone is an incredibly valuable tool for both elite athletes seeking the best CrossFit diet and everyday people seeking weight loss. To take your nutrition to the next level you need the hormonal balance that the Zone Diet provides. Click here to read the article. […]

  68. […] Try to eat protein, fat and carbohydrates at each meal. We aren’t urging you to follow the Zone Diet (though, you can Zone Paleo). It’s just too much work to measure the amount of food you eat. […]

  69. […] if you want some more quick facts – check out this awesome article: CrossFit Impulse – The Zone Diet Explained. They have some great charts to help you out and also some good examples of a Zone friendly […]

  70. […] Zone Diet Explained - http://crossfitimpulse.com/the-zone-diet-explained-edited […]

  71. […] of functional fitness needs a diet that is adequately balanced with natural, unprocessed foods. A Zone Diet, made up of a variety of vegetables, fruits, naturally raised animal products, and essential fats […]

  72. […] Zone Diet Explained - http://crossfitimpulse.com/the-zone-diet-explained-edited […]

  73. […] The Zone Diet Explained […]

  74. […] The Zone Diet is not just about targeting one type of food like a low-carb, a high-protein, high-fat, etc. But rather, a balance between them all which in turn, helps you control the three major hormones generated by the human diet: insulin, glucagon, eicosanoids (yep I went scientific ). The system of the Zone Diet is broken down into total blocks that are dependent on your body type..as shown below. Photo Cred […]

  75. […]      The Zone Diet is not just about targeting one type of food like a low-carb, a high-protein, high-fat, etc. But rather, a balance between them all which in turn, helps you control the three major hormones generated by the human diet: insulin, glucagon, eicosanoids (yep I went scientific ). The system of the Zone Diet is broken down into total blocks that are dependent on your body type..as shown below. Photo Cred […]

  76. […] Zone Diet: http://crossfitimpulse.com/the-zone-diet-explained-edited […]

  77. […] eating the Zone Diet for 2 weeks (check out a one-day sample of what I’ve been eating […]

  78. […] Zone Diet Explained - http://crossfitimpulse.com/the-zone-diet-explained-edited […]