Understanding Zone Nutrition

Learn the Benefits of Being in the Zone

The Zone is not some mystical place, but a real physiological state defined by very specific blood tests. Inside the Zone, you have maximum control of diet-induced inflammation and every stage of your life becomes easier to manage.

How Do You Get to the Zone?

The answer is the Zone Nutrition Program. This is a highly defined dietary system that is clinically proven to get you to the Zone as long as you follow it correctly by treating your diet like a drug to be taken at the right dose and the right time.

Three Dietary Components of the Zone Nutrition Program

There are three distinct dietary components of the Zone Nutrition Program needed for optimal wellness. Any one of these components is useful, but when all are combined you have a powerful dietary “drug”.

  1. The Zone is made up of the diet, omega-3 and polyphenolsCalorie restriction without hunger or fatigue
    Calorie restriction, the foundation of the Zone Diet, is the only proven technology to extend life. Why? The more calories you eat, the more inflammation you create, as you have to metabolize those incoming calories to energy or storage. Regardless of what you hear, calorie restriction is also the only way to lose excess body fat and to prevent lost body fat from returning. You can only restrict calories without hunger or fatigue by balancing your hormones in the blood, brain and the gut. The Zone Diet helps you accomplish this by balancing your plate at each and every meal with a defined amount of protein, carbohydrate and fat. Your lack of hunger for the next five hours after a Zone meal is your indication of success.
  2. Omega-3 fatty acids to resolve existing inflammation
    You have to consume adequate levels of omega-3 fatty acids to resolve existing inflammation. The blood will tell you how much. In particular, the AA/EPA ratio will give you precise information about the amount of omega-3 fatty acids you need. For the vast majority of people, that can only be done by supplementation.
  3. Polyphenols for gut health
    The primary source of inflammation for many comes from the microbes in the gut. Polyphenols can be considered the gardeners of the gut as they promote the growth of good microbes, while simultaneously acting as your first line of defense to the invasion by bad microbes. Again for the vast majority of people, getting adequate levels of polyphenols can usually only be done by supplementation.

How Much Do You Want to Achieve Your Goals at Each Stage of Life?

You need all three components of the Zone Nutrition Program working together to promote optimal wellness. Any one component is good, but all three working as a team allows you to achieve your goals at every stage of life. That’s what I call Zone Living.

Learn more about the Zone and get started now!

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About Dr. Barry Sears

Dr. Barry Sears is a leading authority on the impact of the diet on hormonal response, genetic expression, and inflammation. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 45 years to the study of lipids. He has published 40 scientific articles and holds 14 U.S. patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease. He has also written 14 books, including the New York Times #1 best-seller, The Zone, which have sold more than 6 million copies in the U.S. and have been translated into 22 different languages.


  1. Annie Lawrence

    I began reading your books as they were published & I’m a great fan of the Zone lifestyle. I just recently googled the Zone diet to tell my Mom about your research & discovered you are still selling The Zone products. I had been taking your Omega-3 in mega dosages & now I’m taking Life’s Abundance. How did that happen? Please explain why I am shocked to see that you still sell The Zone products.

  2. Patricia Muñoz Figueroa

    Dr. Sears:
    My name is Patricia Mu&oz from Mexico City, I´m working in a project to produce 1 block meals.
    I wonder if it is Possible to send to Zone Labs, some samples to analyze them to review the compliance to Zone Diet.
    Thanks in Advance.

  3. Gabriela Ochoa

    Dr. Sears yo no deseo perder grasa ya que estoy por debajo del peso correspondiente quisiera ganar masa magra y estar en la zona para estar saludable que debo hacer para saber cuantas proteínas necesito consumir

    • Barry Sears

      Thanks to the Goggle Translator, I hope this answers your question.
      The best way to increase muscle mass is to use the Body Fat Calculator at zonediet.com to calculate your current protein requirements and then add one extra block of protein (7 grams) plus the corresponding amount of carbohydrate and fat to your current diet. Ideally the protein should be rich in leucine (egg whites are a great source) to cause the activation of mTOR in the muscles. Those extra calories will be sufficient to build muscle mass at near the maximum rate.

      La mejor manera de aumentar la masa muscular es usar la calculadora de grasa corporal en zonediet.com para calcular sus requerimientos de proteínas actuales y luego añadir un bloque extra de proteína (7 gramos) más la cantidad correspondiente de carbohidratos y grasas a su dieta actual. Idealmente la proteína debe ser rica en leucina (las claras de huevo son una gran fuente) para causar la activación de mTOR en los músculos. Esas calorías adicionales serán suficientes para construir masa muscular cerca de la tasa máxima.

  4. Susan

    Dear Dr. Sears,
    After reading numerous diet books and following various ones to lose weight starting from adolescence, I stumbled upon your first Zone book 20 years ago. It was the first that truly resonated with what my body was already ‘telling” me and was the final prompt for me to give up my daily breakfast of Raisin Bran. The explanation of how to fatten cattle really stuck with me–thanks so much for opening my eyes and truly changing my life for the better!

    I remember reading somewhere along the way your recommendation for including some GLA with OmegaRX to, as I best recall, combat impact of free radicals. Could you please explain if this is still recommended and if so, why, how much and from what source? Again, thank you so much for all you do and how it has contributed positively to the lives of so many. Best regards– Susan

  5. James Taylor

    Dear Dr Sears – Please give your take on intermittant fasting & ketogenic diets. Can the Zone be adapted to those diets?

    • Barry Sears

      Both the Zone Diet and intermittent fasting are calorie-restricted diets. A recent one year study has indicated there is no difference between constant calorie restriction like the Zone Diet and intermittent calorie restriction as along as the total calories per week are the same. The difference is that the Zone Diet is a hormonally balanced diet that maintains satiety and blood sugar levels so to maintain lack of hunger or fatigue. It is only under that condition, but calorie restriction can be maintained for a lifetime. An intermittent fasting diet can be adapted to provide a better blood sugar control therefore generating greater compliance.

      Relative to a ketogenic diet, the Zone Diet stabilizes blood sugar levels so that excess cortisol is not secreted to breakdown muscle mass to increase blood glucose levels needed for optimal neurological function. The Zone Diet cannot be adapted to a ketogenic diet since the hormonal effects are in opposition. I have shown in the 2006 issue of the American Journal of Clinical Nutrition that a ketogenic diet has no advantages to the Zone Diet especially in the reduction of inflammation.

    • Barry Sears

      A highly refined fish oil should not generate gas. Gas formation usually indicates adverse effects on the microbes in the gut.

  6. Meg Fotakis

    I love the zone! I wish the omega pills were sold at the local grocery store.
    I like the zone bars!

    • Barry Sears

      We don’t sell our products in health food or grocery stores to maintain a constant communication with our customers. Furthermore our fish oil products are more refined than prescription drugs containing fish oil. That is the same reason we don’t sell them in pharmacies behind the counter.

  7. Dick Creek

    Which specific blood tests need to be given and how do I get a script for them?

  8. Teri Gruen

    I love the Zone, but would lpbe to have an app fpr it.
    Is the already, or on the near future?

    • Barry Sears

      Once we have our new Zone Nutrition Program completed in September, we will begin developing an appropriate app to use it correctly and with great ease.


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