In the Zone, food becomes an ally thanks to its balance of carbohydrates, protein and fat. For this to happen, when planning your three main meals and at least two snacks, 40% of calories should come from carbohydrates, 30% from protein and 30% from fat.

Following the Zone means following a few simple rules:

1. Three meals and two or three snacks must be eaten every day;
2. No more than five hours should elapse between one meal and the next;
3. Every meal and snack must contain approximately 40% of calories in the form of carbohydrates, approximately 30% from protein and approximately 30% from fat
4. You should never exceed the set portion size;
5. You must eat a lot of vegetables (except potatoes, beets and cooked carrots) and a good amount of fruit (except bananas, figs and persimmons), giving preference to these foods over those that are rich in rapidly digested carbohydrates (rice, bread, potatoes, pastries, sugar, soft drinks, etc.);
6. Exercise on a regular basis.

And here is some further good advice:

• extra virgin olive oil should be used for dressings;
• if you give in to temptation, remember that all your efforts are not lost - but it's important to restart eating in the Zone from the next meal or snack;
• drink a lot of water throughout the day (at least two litres): it's a good habit;
• coffee should be limited (at least in part, use decaf or barley coffee instead);
• exercise on a regular basis, keeping in mind that not all types of activities have the same effect. Aerobic activity, that with a constant and prolonged intensity, such as walking briskly, running, swimming, etc., is significantly more efficient;
• a daily allowance of Omega-3 should be taken regularly.

The Zone has few but very precise rules. You must remember, from the time you wake up in the morning until you go to bed at night, not go too long without eating (preferably no more than five hours)

To maintain a constant supply of nutrients, in addition to lunch and dinner, you should never skip breakfast (which should be eaten within an hour and a half from rising) and you must always have at least two snacks (for example one in the afternoon and one after dinner, just before bedtime).

In practice, the Zone becomes a way of life in which nutritional aspects undoubtedly play a fundamental role, but where there are also other very important factors, in particular exercise and mental relaxation.