The New Sonoma Diet

One of the most popular diets of the last 5 years has been massively updated. Written by Registered Dietitian Connie Guttersen, the diet takes its name from the Sonoma region in California.

The Sonoma Valley region is renowned for its wine industry – and the diet has a distinctly Mediterranean theme.


The Joy of Eating

The New Sonoma Diet has been dubbed “the most flavorful weight loss plan under the sun” – and emphasizes the joy of eating. The diet singles out 10 foods – the “Sonoma Diet Power Foods”.

  • Almonds
  • Bell peppers
  • Blueberries
  • Broccoli
  • Grapes
  • Olive oil
  • Spinach
  • Strawberries
  • Tomatoes
  • Whole grains

And yes, those grapes can be fermented – like most other Mediterranean diets – wine is on the menu with Sonoma.

Chopped Salmon Salad (Wave 1)
Nonstick olive oil cooking spray
3/4 cup flaked smoked salmon
1/4 cup thinly sliced green onions
1/2 cup coarsely chopped yellow bell pepper
1 1/3 cups chopped seeded tomatoes
1/4 cup chopped onion

1 medium cucumber, coarsely chopped (2 cups)
2 tablespoons chopped ripe olives
2 teaspoons small capers, drained
Lemon Vinaigrette

1. Coat four 6-ounce coffee cups with nonstick cooking spray. Equally divide and layer ingredients in each cup in the following order: salmon, green onions, bell pepper, tomatoes, onion, and cucumber. Cover tops with plastic wrap and firmly press mixture into cups with a soup can or similar object slightly smaller than diameter of cup.

2. To serve, invert salads onto 4 salad plates; carefully lift off cups. Sprinkle salads with olives and capers; drizzle with Lemon Vinaigrette.

Lemon Vinaigrette: In a screw-top jar combine 2 tablespoons extra-virgin olive oil, 2 teaspoons finely shredded lemon peel, 2 tablespoons lemon juice, sugar substitute to equal 1/2 teaspoon sugar, 1/4 teaspoon kosher salt, and several dashes bottled hot pepper sauce. Shake well before serving.

Nutrition Facts per serving: 135 cal., 9 g total fat (1 g sat. fat), 7 mg chol.,
429 mg sodium, 9 g carbo., 2 g fiber, 7 g pro.

The 3 Waves

The diet is structured into 3 waves (phases). The first wave lasts for just 10 days and is more restrictive. The second wave is the main weight loss phase, and number 3 is the lifelong maintenance phase. It’s all about appropriate portioning rather than measuring amounts or calories. The ‘plate-and-bowl’ concept means using a 7-inch plate for breakfast, and a 9-inch plate for lunch and dinner. Each wave of the diet instructs you how to fill the plates!

Online Program

The book contains 500 recipes, whilst the fee-based online version has over 900. The online version includes many tools such as meal planners, shopping lists, diaries, and trackers, and community forums (and many more). Subscription costs are $5 per week with a minimum 5 week charge (at least there are no cancellation fees here). See the New Sonoma Diet Online here.

A Wine Guide?

There aren’t many diets that teach you how to select the right wines. Whether it’s red, white, or sparkling – wine is on the menu from Wave 2 onwards.

What’s in the NEW Sonoma Diet?

The New Sonoma Diet (2011) brings with it the following:

  • More than 50 new recipes and menus.
  • Sonoma Made Simple and Sonoma Express quick meals, with a “cook once, eat twice” philosophy.
  • New recipe ideas for family, gluten-free, and on-the-go meals that include breakfast, lunch, dinner, and snacks.
  • New research on omega 3 fatty acids, probiotics, dark chocolate, vitamin D, and more.

Mediterranean Diets Are The Healthiest Around

The Mediterranean approach continues to be proven by research. Just over the last few years researchers have shown that:
Mediterranean Diet lowers risk of first heart attack, and it may be influential in protecting against Alzheimer’s and Dementia. Mediterranean diets also fight off age-related weight gain. To top it all off there are even preventative affects on cancer.

The New Sonoma Diet is one of the best diets around today, and you wouldn’t be wasting your money by taking its advice to heart.