Zone Diet Review

Devised by Barry Sears and first introduced in 1995, the Zone Diet was made popular by celebrity dieters like Jennifer Aniston. "Although the diet does seem to work for many who have the willpower to stick with the program, research from Stanford and Tufts Universities have shown that study participants on the Zone fared no better than those on other popular diets including Weight Watchers, Ornish and LEARN, losing between 3.2 and 3.5 pounds in a year. Furthermore, many nutritionists believe that the weight loss experienced on the plan has nothing to do with hormone levels and is, rather, a result of eating fewer calories, carbohydrates and unhealthy fats. But one of the Zone's biggest flaws is that it claims that following the 40-30-30 plan may do a variety of things besides help you lose weight, from decreasing your risk of developing cancer, heart disease and other major ailments to improving athletic performance. Unfortunately, according to experts, there isn't much scientific research beyond the testimonials Sears himself has rounded up over the past decade to back up these claims. That means dieters looking to the Zone as a one-stop solution to all of their health concerns may be sadly disappointed.

Is the Zone Diet healthy?

Yes and no. The Zone definitely encourages dieters to eat plenty of fiber-packed vegetables and fruits, as well as healthy Omega-3 fats and lean meats. Plus, it requires dieters to eat small meals five times daily, which many dietitians recommend to help keep blood sugar levels steady. However, the diet doesn't stress eating dairy products, which is why some nutritionists find it lacking in certain minerals and vitamins, such as Vitamin D, Vitamin E and calcium, among others. The limited amount of daily carbohydrates allowed can also leave you feeling less energized during the day, making it difficult to incorporate exercise into your weight-loss plan.

What do the experts say?

"On the Zone diet, eating becomes more of a calculated approach rather than a pleasurable approach," says Susan Moores, M.S., R.D., spokesperson for the American Dietetic Association. "When you turn your meals into a math problem that requires very precise calculations, you definitely lose some of the joy that should be a part of eating healthy, especially if you plan on eating healthy long-term," she says. Moores also believes that the low daily calorie intake that (which ranges from 1,200 to 1,500) may not be enough. "It's very difficult to get all the nutrients you need on a 1,200 to 1,500-calorie diet, although it can be done with some outside help, such as supplements," says Moores, "Because the Zone is intended to be a life-long eating plan and not just a temporary means of losing weight, this imbalance of nutrients could become a larger issue down the road if dieters aren't aware of what nutrients they may be lacking."

Who should consider the Zone Diet?

If you find activities like doing your taxes or balancing your checkbook not just easy to do but seriously fun, then this diet is for you. Otherwise, constantly having to divide your meals up into the perfect 40-30-30 ratio can be daunting, no matter how easy the Zone tries to make the process. However, those who hate to give up certain foods may find the Zone worth the effort, since nothing is deemed totally off limits.

Bottom Line

If you can look past the questionable research that the diet is based on, the Zone does score points for teaching dieters to eat more protein, fruits and vegetables and limit how much unhealthy fare they eat, including excess sugars and processed foods. Still, if you're not the type to invest a lot time thinking into what you eat, the diet may be too high-maintenance for you.

See the Zone Diet at a Glance
See What You Can Eat on the Zone Diet