The Sonoma Diet

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What is the Sonoma Diet

The Sonoma Diet is inspired by the Mediterranean way of eating and enjoying food.

The Sonoma Diet is a dietary system that was developed by Connie Guttersen, and is a derivation of the Mediterranean diet.

The diet plan consists managing portion sizes and eating approved foods centered around 10 items known as the "power foods". According to the creator of the diet these foods were chosen for their nutritional value and intense flavors. The power foods are whole grains, almonds, bell peppers, tomatoes, broccoli, grapes, spinach, blueberries, strawberries and olive oil.

The Sonoma Diet has three distinct stages known as waves.

Wave one
Wave One is the most restrictive phase. As with all low-carb diets, sugar and most sources of starch are avoided. Like the South Beach Diet, the Sonoma Diet is low in saturated fats as well. No fruit or alcohol is allowed, or anything sweet. "If you just can't take it any more" you may have small amounts of diet soda or artificial sweeteners, but this is discouraged.

Wave two
Fruits are reintroduced, as is a glass of wine with a meal, if desired. Grain servings are raised to 3-4 per day. A greater variety of vegetables is allowed. There are also more calories in this phase. Focus is on savoring food, eating power foods, and discovering flavors.

Wave three
Once dieters have lost all the weight they want to, they proceed to Wave Three, where the amount of food is increased until weight is maintained. The idea is that by this time, the metabolism will have changed to be able to process carbs better, and that healthy eating will be a habit, so that occasional indulgences will be seen as special, and not the normal way of eating. There continues to be a focus on savoring food, particularly when it comes to indulgences.

People following the diet are allowed to eat whole grains, breads and cereals during all three stages of the diet. The plan does recommend avoiding white flour, saturated fats and recipes with additional sugar.

One of the tools used to teach portion management is plate size. For breakfast, the diet recommends using an 18 centimeter (7 inch) plate and for lunch and dinner a 23 centimeter (9 inch) plate is also recommended.

More information
You can find more information on the website: www.sonomadiet.com

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