The Zone Diet is a low-glycemic load regimen that limits carbohydrates to 35–45% of daily calories and protein and fat to 30% of daily calories.
It advises consuming only carbohydrates with a low glycemic index (GI).
The glycemic index (GI) of a substance is an estimate of how much it elevates blood glucose levels after consumption.
The Zone Diet was originally designed to reduce diet-induced inflammation, induce weight loss, and lower the risk of developing chronic diseases.
The Zone Diet suggests balancing each meal with one-third protein, two-thirds colorful fruits and vegetables, and a pinch of monounsaturated oil, such as olive oil, avocado, or almonds.
It also limits carbohydrates with a high GI, such as bananas, rice, and potatoes.
While some claim the diet promotes weight loss and suppresses appetite, others demonstrate very little weight loss in comparison to other regimens .
The greatest advantage of this diet is a reduction in cardiovascular disease risk factors, such as cholesterol and triglycerides .
One study suggests that the Zone Diet may enhance blood sugar control, reduce waist circumference, and reduce chronic inflammation in individuals with type 2 diabetes.
One of the few disadvantages of this diet is that it restricts the consumption of healthful carbohydrate sources like avocados and potatoes.
Inconsistent research has shown that the diet aids in weight loss, but it does enhance a number of vital health markers and reduce the risk of heart disease.
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