<img src="https://certify.alexametrics.com/atrk.gif?account=Kp9Uh1aon800iJ" style="display:none" height="1" width="1" alt="">

Lifestyle Tips

Breaking down the latest research on Anti-Inflammatory Nutrition
Written By: Dr. Barry Sears, Ph. D | Creator of the Zone Diet

Written by Mary Perry, MS, RD, LDN
on October 24, 2023

To gain the most metabolic advantages from your diet, Dr. Sears recommends a Zone meal be no more than 400 total calories to help stabilize blood sugar and insulin levels and minimize inflammation. Those 400 calories should be made up of approximately 30 grams of protein, less than 12 grams of fat, and 40 grams of net carbohydrates (total carbohydrates minus fiber). Ideally your carbohydrate choices should be primarily from non-starchy vegetables which are rich in fermentable fiber and high in polyphenols to balance the hormones in the blood.

A perfectly balanced Zone meal should control hunger and fatigue for 4-5 hours by stabilizing blood sugar levels. Here we’ll visually show you what that amount of protein can look like.


No Time To Count Your Macros? Here's A Simple Way to Zone Your Plate

Divide your plate into 3 sections. Use the “hand-eye” method or visuals above to estimate the appropriate portion size of lean protein and “favorable” carbohydrates for your meal. A serving of low-fat protein should be about the size and thickness of your palm.

The rest of your plate is balanced with primarily low glycemic vegetables and small amount of fruits and legumes.

The last thing to add before it’s truly a Zone meal – a small amount of “good” fat. “Good” fats are monounsaturated like Extra Virgin Olive Oil or slivered almonds.

Looking for a Quick Zone Meal? Think Zone Foods. Zone PastaRx is a great option with a side of 2-3 servings of your favorite vegetables. Top that with a drizzle of olive oil and you are good to go! If you’re in a rush our ZoneRx Shakes and ZoneRx Bars  make for a quick meals or snack option!



Let Us Know What You Thought about this Post.

Put your Comment Below.

You may also like:

Protein Nutrition

10 Foods To Add Protein Powder To

It’s hard to believe with how much we hear about protein that individuals still fall short on their needs. Dr. Sears rec...