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The Mediterranean Zone: Unleash the Power of the World's Healthiest Diet for Superior Weight Loss, Health, and Longevity
LIVE A LONGER, LEANER, HEALTHIER LIFE IN THE MEDITERRANEAN ZONE!
• Eat to stop weight gain and strip away unwanted fat.
• Reverse diabetes and protect yourself from Alzheimer’s.
• Free yourself from inflammation, allergies, and hormonal chaos.
• Enjoy the most delicious, nutritious foods from the world’s most beloved cuisine.
• Break out of the diet-and-exercise trap for good!
The Mediterranean diet is the most universally accepted healthy eating regimen around. But what, exactly, is it? If you think it’s pasta with red sauce, Italian bread drizzled in olive oil, and plenty of fresh fruit and cheese, you’re wrong—dead wrong. The Mediterranean Zone is here to set you right.
Barry Sears, Ph.D., revolutionized dieting with his 1995 bestseller The Zone . In the two decades since its publication, its principles of eating for optimal hormonal balance have become the standard by which diets are measured. Now, in The Mediterranean Zone, you’ll learn how our modern American diet changes the inflammatory response inside our bodies—and how that increased inflammation puts you at risk for Alzheimer’s, diabetes, cancer, and more. You’ll learn which Mediterranean diet foods help put out the fire, reducing your risk of disease while stripping away pounds, boosting your energy, and even lightening your mood! And you’ll learn how to turbocharge the Mediterranean diet to make it even more effective!
Live your best life, in your best body, with The Mediterranean Zone.
Praise for The Mediterranean Zone
“I consider Dr. Barry Sears a mentor, innovator, and wise teacher. The Mediterranean Zone is a powerful new book that will help change your health quickly and permanently. It is not a fad, but a program that will get and keep you well for a very long time.” —Daniel G. Amen, M.D., founder, Amen Clinics, Inc., and bestselling author of Change Your Brain, Change Your Life
“ The Mediterranean Zone is very readable for the layman, but it also contains some significant new science, particularly in the appendix, for those who really want to learn about the biochemistry of omega-3 fatty acids, polyphenols, and epigenetics. Dr. Sears has clarified many aspects for me regarding the resolution of inflammation. His discussion of eicosanoids and gene transcription factors remains the best I have read. Finally, the dietary circle of anti-inflammatory nutrition is completed by his superb discussion of the value of polyphenols in any diet, and in particular an anti-inflammatory diet. I remain extremely admiring of his ability to take such complicated science and put it in an understandable and useful form.” —Joseph C. Maroon, M.D., professor and vice chairman, Department of Neurological Surgery, Heindl Scholar in Neuroscience, University of Pittsburgh, and team neurosurgeon, Pittsburgh Steelers
• Eat to stop weight gain and strip away unwanted fat.
• Reverse diabetes and protect yourself from Alzheimer’s.
• Free yourself from inflammation, allergies, and hormonal chaos.
• Enjoy the most delicious, nutritious foods from the world’s most beloved cuisine.
• Break out of the diet-and-exercise trap for good!
The Mediterranean diet is the most universally accepted healthy eating regimen around. But what, exactly, is it? If you think it’s pasta with red sauce, Italian bread drizzled in olive oil, and plenty of fresh fruit and cheese, you’re wrong—dead wrong. The Mediterranean Zone is here to set you right.
Barry Sears, Ph.D., revolutionized dieting with his 1995 bestseller The Zone . In the two decades since its publication, its principles of eating for optimal hormonal balance have become the standard by which diets are measured. Now, in The Mediterranean Zone, you’ll learn how our modern American diet changes the inflammatory response inside our bodies—and how that increased inflammation puts you at risk for Alzheimer’s, diabetes, cancer, and more. You’ll learn which Mediterranean diet foods help put out the fire, reducing your risk of disease while stripping away pounds, boosting your energy, and even lightening your mood! And you’ll learn how to turbocharge the Mediterranean diet to make it even more effective!
Live your best life, in your best body, with The Mediterranean Zone.
Praise for The Mediterranean Zone
“I consider Dr. Barry Sears a mentor, innovator, and wise teacher. The Mediterranean Zone is a powerful new book that will help change your health quickly and permanently. It is not a fad, but a program that will get and keep you well for a very long time.” —Daniel G. Amen, M.D., founder, Amen Clinics, Inc., and bestselling author of Change Your Brain, Change Your Life
“ The Mediterranean Zone is very readable for the layman, but it also contains some significant new science, particularly in the appendix, for those who really want to learn about the biochemistry of omega-3 fatty acids, polyphenols, and epigenetics. Dr. Sears has clarified many aspects for me regarding the resolution of inflammation. His discussion of eicosanoids and gene transcription factors remains the best I have read. Finally, the dietary circle of anti-inflammatory nutrition is completed by his superb discussion of the value of polyphenols in any diet, and in particular an anti-inflammatory diet. I remain extremely admiring of his ability to take such complicated science and put it in an understandable and useful form.” —Joseph C. Maroon, M.D., professor and vice chairman, Department of Neurological Surgery, Heindl Scholar in Neuroscience, University of Pittsburgh, and team neurosurgeon, Pittsburgh Steelers
272 pages, Hardcover
First published September 9, 2014
158 people are currently reading
75 people want to read
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Displaying 1 - 22 of 22 reviews
March 30, 2015
The basis is easy to understand but the diet is too exclusive and not easy to maintain long term. Science was okay but contradictory to many other observations. Better than most to follow but still, not balanced.
June 4, 2017
Our personal trainer recommended the Zone diet and, having read dozens of books on diet & nutrition, I was highly skeptical of yet another "plan." Well, it turns out, so many of those medical studies and recent research are based on the concepts detailed here. Nothing fancy. No special meals to buy or fancy clubs to join. Nothing that difficult, just sound nutritional advice that we've all been reading (or maybe not) but might not be on how to implement if you, like me, have been following through the years the advice of so many experts on the best way to eat and stay healthy..."low fat, count your fat grams," "high carb, whole grain," "high fat, no carb," "no salt, no dairy," "nothing but fresh fruit before noon," "no eggs, no beef," "calories are irrelevant," "don't count calories, count points," blah, blah, blah!
I read his first Zone book earlier this year and became overwhelmed at how long it would take me to figure out the "system" which, evidently, Dr. Sears heard from more than just me. The original book is about 20 years old. This is the newer, updated version with very recent studies and data included, as well as much more simplified directions of how to follow the Zone plan and live a healthy live "in the zone." While the first one has many excellent nutritional info, this is the updated, cut-to-the-chase essential version with the most recent medical data to back it up.
Basically, Dr. Sears contention is that most of our modern disease and obesity issues stem from inflammation, aggravated and caused by our modern diet. Limit the foods that cause inflammation, eat regularly so that your blood sugar is maintained at a constant level, eat so that you don't spike your blood sugar (always include lean protein and a bit of healthy fat with EVERY meal/snack) and you too can live in "the Zone."
The proof, as they say, is in the pudding. Six months into eating this way, my husband is down 50+ pounds. My teenage son is down 20+ pounds and I'm...well, we won't talk about that right now. Let's just say that evidently, there are medicines that can and do prevent weight loss, no matter how often and diligently you work out or how healthy you eat.;-( My doc says all that is about to change & after seeing my family's outstanding results, is pulling me off the offending meds so that I can join them in their new fitness/wellness journey.
All that aside, we are eating healthier and feeling great. My husband says that this is the "easiest" and most sustainable healthy eating we've ever done. It doesn't feel like a "diet" but a lifestyle choice. Weening ourselves off of sugar (well, mostly) and white flour has been the biggest challenge, but learning to control the blood sugar and actually enjoying the healthier options has been rewarding.
If you're looking for a quick fix, this isn't it. If you're looking for a sound, nutritional plan to help reduce inflammation and the host of diseases that accompany that - diabetes, arthritis, alzheimer's to name a few, this is a great place to start.
I read his first Zone book earlier this year and became overwhelmed at how long it would take me to figure out the "system" which, evidently, Dr. Sears heard from more than just me. The original book is about 20 years old. This is the newer, updated version with very recent studies and data included, as well as much more simplified directions of how to follow the Zone plan and live a healthy live "in the zone." While the first one has many excellent nutritional info, this is the updated, cut-to-the-chase essential version with the most recent medical data to back it up.
Basically, Dr. Sears contention is that most of our modern disease and obesity issues stem from inflammation, aggravated and caused by our modern diet. Limit the foods that cause inflammation, eat regularly so that your blood sugar is maintained at a constant level, eat so that you don't spike your blood sugar (always include lean protein and a bit of healthy fat with EVERY meal/snack) and you too can live in "the Zone."
The proof, as they say, is in the pudding. Six months into eating this way, my husband is down 50+ pounds. My teenage son is down 20+ pounds and I'm...well, we won't talk about that right now. Let's just say that evidently, there are medicines that can and do prevent weight loss, no matter how often and diligently you work out or how healthy you eat.;-( My doc says all that is about to change & after seeing my family's outstanding results, is pulling me off the offending meds so that I can join them in their new fitness/wellness journey.
All that aside, we are eating healthier and feeling great. My husband says that this is the "easiest" and most sustainable healthy eating we've ever done. It doesn't feel like a "diet" but a lifestyle choice. Weening ourselves off of sugar (well, mostly) and white flour has been the biggest challenge, but learning to control the blood sugar and actually enjoying the healthier options has been rewarding.
If you're looking for a quick fix, this isn't it. If you're looking for a sound, nutritional plan to help reduce inflammation and the host of diseases that accompany that - diabetes, arthritis, alzheimer's to name a few, this is a great place to start.
April 21, 2025
A must read for our world right now.
January 26, 2021
Written by a Dr. who really breaks it down but the information was than I cared to retain. Still it had some good basic information.
May 19, 2015
Dr. Sears discusses his research on inflammation and how to best avoid this occurance with a Mediterranean diet. The Mediterranean Zone is not a fad diet but a guide to better nutrition for one's lifetime.
I appreciated the information I learned but would have liked more menus in this book to help me plan meals better.
I appreciated the information I learned but would have liked more menus in this book to help me plan meals better.
February 16, 2018
Sometimes a little technical for me, but it emphasizes some key ideas I'd already known -- cut back on carbs, eat tons and tons of veggies (especially low-starch ones), a little fruit, and lean protein, no white foods, instead lots of deeply colored and bright foods! The key is to reduce inflammation.
December 20, 2018
So apparently this is a follow-up to the original Zone diet book, which I didn't realize when I picked it up. I have heard about the Zone diet, thank you Jennifer Aniston. Did I have any idea what the Zone diet consisted of? No... But the first few pages showed a picture of a plate that was filled with about 1/3 low fat protein and 2/3 fruits and vegetables, which seems like a very good approach to nutrition, and would lead to weight loss.
I personally don't avoid starchy vegetables as much as he recommends--I think the orange starchy vegetables have a lot of important nutrients to offer so I eat a fair amount of them. I'm not quite as worried about carbs as he is, but overall I like his approach. I was concerned about the low fat protein, but saw some fat in other places such as olive oil and egg yolks, so that seems good.
He discusses the importance of eating a lot of foods with polyphenols, and overall, I think this approach to diet and nutrition is a really good one, and probably closest to how I myself attempt to eat the majority of the time.
I personally don't avoid starchy vegetables as much as he recommends--I think the orange starchy vegetables have a lot of important nutrients to offer so I eat a fair amount of them. I'm not quite as worried about carbs as he is, but overall I like his approach. I was concerned about the low fat protein, but saw some fat in other places such as olive oil and egg yolks, so that seems good.
He discusses the importance of eating a lot of foods with polyphenols, and overall, I think this approach to diet and nutrition is a really good one, and probably closest to how I myself attempt to eat the majority of the time.
May 3, 2020
Hmmmmm..... Of use to me is the observation that what makes the Mediterranean diet so healthful are the colorful veggies and fruits, the olive oil and yes the red wine. Dr. Sears pulls out all grain carbs- claiming that although they are found in Mediterranean countries, they are not what helps people.
So,in a nutshell, every plate would ideally be 1/3 protein to 2/3 veg, with some olive oil added. This is not a very sustainable plan for most people and goes against a lot of current thinking about limiting animal protein. Vegeterians would need to make substitutions that have carbs and it would through off his whole perfectly balanced plate.
My goal is to eat healthfully, to feel that I eat respectful of our resources, and to enjoy life-including a variety of food. If I had diabetes, this book might fit me better because I would truly be managing unstable blood sugar levels, but otherwise I think it is possible to achieve my goals with beans and grains in the picture.
So,in a nutshell, every plate would ideally be 1/3 protein to 2/3 veg, with some olive oil added. This is not a very sustainable plan for most people and goes against a lot of current thinking about limiting animal protein. Vegeterians would need to make substitutions that have carbs and it would through off his whole perfectly balanced plate.
My goal is to eat healthfully, to feel that I eat respectful of our resources, and to enjoy life-including a variety of food. If I had diabetes, this book might fit me better because I would truly be managing unstable blood sugar levels, but otherwise I think it is possible to achieve my goals with beans and grains in the picture.
September 20, 2017
Excellent; it gets another reading or three!
June 7, 2019
Omega-3s and polyphenols. Mostly an Adkins type diet.
June 16, 2019
Like most meal modifications (diet) books there were not enough menus to create that confidence needed to made meals other than the ones in the book.
January 1, 2020
I remember appreciating The Zone by Barry Sears, but this one just didn't do it for me. Im sure great info... just didn't hold my attention. At all.
January 30, 2020
Has some interesting points. Very repetitive . Also seems to say you can only get the right amount of what you need by buying my supplements.
May 1, 2022
Too scientific to follow.
November 4, 2023
Not my favourite of the books I took out of the library. Some general understanding of the plan but not a lot of good recipes and how to maintain this method long term. gave this 3.5 out of 5 stars!
October 29, 2025
This book focuses on the Mediterranean Zone, not to be confused with the Mediterranean Diet. They are not the same.
December 15, 2023
OK, I should have known better given the controversy around the original Zone diet, but I was hoping this edition would have a little more common sense and a little less woo.
There are a few areas where I think he starts to make sense, but in a very self-serving way. For example, in Chapter 12 about "food villains" he points out that the only thing everyone seems to agree is bad for us is trans fats. This is true. The other things he talks about in that chapter (carbs, fructose, dairy, gluten, and saturated fat) are demonized by authors trying to sell you their latest fad diet (or mistaken science, which, since science is self-correcting, has been addressed by new research).
Unfortunately, this includes Dr. Sears, who touts his own research in a short-term clinical trial of only 20 individuals. Like many diet gurus, he overstates the research findings. In the book, he states "...those subjects on the Zone Diet lost more weight, lost more fat, had more endurance activity, and were happier than those following the Atkins diet..." However, the study he cites (I'll give him credit for actually citing them properly, unlike most diet gurus) reached this conclusion: "KLC [Atkins] and NLC [Zone] diets were equally effective in reducing body weight and insulin resistance..."
The book's recipes (there aren't many and I wouldn't have bothered at all if I had known that) aren't particularly Mediterranean, either. His seven-day meal plan includes far too much meat (12 out of 21 main meals in addition to 3 fish or seafood), and an apparent belief that olive oil or olives is all it takes to make it Mediterranean.
Really, Dr. Sears? Do better.
There are a few areas where I think he starts to make sense, but in a very self-serving way. For example, in Chapter 12 about "food villains" he points out that the only thing everyone seems to agree is bad for us is trans fats. This is true. The other things he talks about in that chapter (carbs, fructose, dairy, gluten, and saturated fat) are demonized by authors trying to sell you their latest fad diet (or mistaken science, which, since science is self-correcting, has been addressed by new research).
Unfortunately, this includes Dr. Sears, who touts his own research in a short-term clinical trial of only 20 individuals. Like many diet gurus, he overstates the research findings. In the book, he states "...those subjects on the Zone Diet lost more weight, lost more fat, had more endurance activity, and were happier than those following the Atkins diet..." However, the study he cites (I'll give him credit for actually citing them properly, unlike most diet gurus) reached this conclusion: "KLC [Atkins] and NLC [Zone] diets were equally effective in reducing body weight and insulin resistance..."
The book's recipes (there aren't many and I wouldn't have bothered at all if I had known that) aren't particularly Mediterranean, either. His seven-day meal plan includes far too much meat (12 out of 21 main meals in addition to 3 fish or seafood), and an apparent belief that olive oil or olives is all it takes to make it Mediterranean.
Really, Dr. Sears? Do better.
January 22, 2024
Good book explaining how inflammation works and impacts the body - and how antioxidants / polyphenols can help - bit repetitive at times but overall not bad - nothing groundbreaking unless your a newbie to to all this, but worth the read to remind one which foods are best for high antioxidants / polyphenols content amongst other things that are good to include in a healthy anti inflammatory diet.
To Our Continued Success!
Seemy
Waseem.tv/Blog
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To Our Continued Success!
Seemy
Waseem.tv/Blog
👆🏼 P.S -
If you found this review helpful - I’d like to invite you to discover more on our blog. Where the community share some of our most important insights to level up each others knowledge 💡- from experience in studying books like this, training programs, podcasts and much more - visit the blog link above to find out more.
P.P.S 😅 - You probably noticed from my profile that I’ve reviewed a LOT of books over the years now - if you love seeking knowledge like me I’d love to connect with you further as a like minded person (send me a friend invite! 😀) - Also if you are curious - here is my preferred and recommended resource for seeking timeless wisdom - Check it out via the website invite link below 👇🏼 (You’ll be able to claim some awesome books for free 📚)
https://Waseem.tv/GoodReadsBookInvite
February 7, 2016
This is not a typical diet book, in fact it is not a diet book at all. It involves your diet, but in the terms of "a way of eating". A diet generally is a temporary thing seeking an immediate goal, that you try out, give up and then forget. Been there, done that. This is not that. This is about taking care of the most valuable possession that we each have been given, our body, and taking care of it. This is like a science book to me. Dr Sears has been fighting heart disease and diabetes for 20 years. He's also been talking about inflammation and how it affects our health in so many ways. He incorporates health, science, society, and industrialization to explain not only how we get inflammation, but how critical it is to be aware of the way all foods affect our body. I'm a believer.
Read
February 9, 2016This was very interesting. I've read several books within the past year that talked about reducing dairy and grain intake. This one takes it a step further and makes vegetables the main course at all three meals, with only 1 serving of fruit for women. Heck, I've tried many others, I'll give this one a try.
July 27, 2015
Inspiring and informative
The zone diet is the only on that I've lost weight using...This even easier and healthier. You still have to eat less, but by following the zone plan you have a better chance.
The zone diet is the only on that I've lost weight using...This even easier and healthier. You still have to eat less, but by following the zone plan you have a better chance.
March 28, 2015
Not his best book.
Displaying 1 - 22 of 22 reviews