Zone Diet Snacks: Variations To Spice-Up Your Diet

Zone Diet snacks are found at the base of the Zone Wellness Pyramid, along with other foods that are balanced in fats, proteins, carbohydrate, and micronutrients. Unlike the typical Food Guide Pyramid, Zone Wellness Pyramid features the following levels:

  • Zone Diet
  • Omega-3 fatty acids
  • Polyphenols
  • Fitness
  • Targeted supplements

The main goals of the Zone Diet are to maintain the insulin levels within a certain range, to provide the necessary energy, and to suppress appetite for up to 4 hours.

Types of Zone Diet Snacks

Zone Diet snacks fall into several categories:

  • Burgers and Sandwiches
  • Pies, Pizzas, Quiches and Pancakes
  • Tortillas and Pitas
  • Snacks based on fruits, vegetables, turkey or tuna

At a first glance, these do not differ from regular snacks. You should know, though, that Zone Diet snacks are based on the same formula for Zone Diet Blocks. The single difference is the reduced number of blocks. Regardless of the type, it is recommended to eat two snacks per day: between lunch and dinner, and before bedtime.

How Do Zone Diet Snacks Work?

Since a low blood sugar level would take you out the zone, the role of the Zone Diet snacks is to keep your glycemic index within certain values. The main principle of the Zone Diet is that fat deposits form when an excess of insulin is found in your body. Thus, the goal of the diet is to make sure that the existent amount of insulin promotes efficient fat burn and prevents fat deposits from forming.

Zone Diet snacks are based on precisely designated blocks of fats, carbohydrates, and protein. It may be difficult to calculate the amounts of nutrients from each snack, and more than that, miscalculations are able to destroy the entire balance.

Composition of the Zone Diet Snacks

Each serving includes 1 block, and you are required 1 carbohydrate, 1 fat, and 1 protein to remain in the zone. As long as this indication is respected, you can create Zone Diet meals. Examples of blocks are presented below:


  • 1/2 Orange or grapefruit, or apple, or pear
  • 1/2 Cup grapes
  • 8 Cherries
  • 1 Plum
  • 1 Kiwi
  • 1/2 Cup Blueberries
  • 1 Cup Strawberries


  • 1 Macadamia Nut
  • 3 Green Olives
  • 6 Peanuts
  • 1/4 inch Slice Avacado
  • 3 Almonds


  • 1/4 Cup Cottage Cheese
  • 1 oz. Tuna
  • 1 oz. Cheese, light
  • 1 1/2 oz. Deli Meats
  • 2 1/2 oz. Lite Ricotta Cheese

When you follow the Zone Diet, you are able to consume virtually any food you want, but you have to take into consideration the quantity and the other foods it needs to be mixed with. Once you make sure that the balance is not disturbed, you are able to burn fat at a constant rate.


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