The Sonoma Diet is based on the Mediterranean way of eating. It focuses on “power foods” as well as enjoying food. It includes whole grains, fresh fruits and veggies, nuts, olive oil, fish, poultry, dairy products, and wine.
How This May Work
The diet promotes eating healthful foods. The purpose is to feel full and lose weight. To do this, a person eats small amounts of flavorful, nutrient-rich foods.
How Do You Do It?
Whole grains, healthful fats, and fresh fruits and veggies are key foods in this diet. It also has some foods it calls “power foods.” These are nutrient-dense, flavorful foods. These foods are thought to help a person lose weight.
- Almonds
- Bell peppers
- Blueberries
- Broccoli
- Grapes
- Olive oil
- Spinach
- Strawberries
- Tomatoes
- Whole grains
The food plan is broken down into three stages, or “waves.” The first wave is the most limited. You do not eat fruits, sweet foods, and refined flour products. The second wave adds fruits back in. It also raises the number of calories you can eat. The third wave is the maintenance phase. The third wave lets you have lots of fruits and veggies as well as a rare treat. Portion control and healthful food choices should now be easier.
| Wave | Description |
|
Wave 1 |
Lasts for 10 days—to jump start weight loss:
|
|
Wave 2 |
Main part of the diet that you will follow until you reach your goal weight:
|
|
Wave 3 |
The maintenance phase starts when you have reached your goal weight Allows for some indulgences, such as juice, dessert, potatoes, and dark chocolate. |
This diet suggests eating three meals a day. Healthful snacks are allowed if you get very hungry between meals.
A special plate helps with portion control during waves one to two. For breakfast, you fill up either a seven inch plate or a two cup bowl. For lunch and dinner, you use a nine inch plate.
There is also the option to join the Sonoma online weight loss program. For a fee, you can get meal planning, a weight tracking tool, and support from dietitians.
This diet suggests eating three meals a day. Healthful snacks are allowed if you get very hungry between meals.
A special plate helps with portion control during waves one to two. For breakfast, you fill up either a seven inch plate or a two cup bowl. For lunch and dinner, you use a nine inch plate.
There is also the option to join the Sonoma online weight loss program. For a fee, you can get meal planning, a weight tracking tool, and support from dietitians.
What the Research Says
No research exists on this diet. It is based on well-established science. The book sites many studies. However, there is no evidence that some healthful foods need to be avoided—like fruits and starchy veggies.
Concerns
You will have to measure some foods. You will also have to check food lists to find what you can eat. This takes some time. Planning and cooking meals also takes time.
This diet encourages exercise, but its focus is on food and eating. You will need to exercise. It is a vital part of any weight loss program.
Conclusions
This diet is healthful and effective. Its focus on eating healthful foods. Savoring small amounts of tasty food is a positive way to eat.
RESOURCES
Eat Right—Academy of Nutrition and Dietetics http://www.eatright.org
National Institute of Diabetes and Digestive and Kidney Disorders http://www.niddk.nih.gov
CANADIAN RESOURCES
Dietitians of Canada http://www.dietitians.ca
Health Canada https://www.canada.ca
References
Dr. Connie Guttersen, RD Phd. Available at: https://www.chefsa.org/connie-guttersen. Accessed April 7, 2022.
Gutterson C. The Sonoma Diet. Des Moines, Iowa: Meredith Corporation; 2005.
Mediterranean diet. EBSCO Nursing Reference Center website. Available at: https://www.ebscohost.com/nursing/products/nursing-reference-center. Accessed April 7, 2022.
Revision Information
- Reviewer: EBSCO Medical Review BoardDianne Scheinberg Rishikof MS, RD, LDN
- Update Date: 04/07/2022