The Sonoma Diet Review: Phases, Foods, Meal Plans

what is The Sonoma Diet?

Think simple, natural foods that are full of nutrients. Touted by its creator, Connie Guttersen, Ph.D., R.D., as the Western Hemisphere’s Mediterranean diet, it puts the focus on food selection and portion control, but rejects calorie counting and food weighing. You’ll drosonoma-dietp most of your weight in the first two weeks, with slower weight loss thereafter. The main tenet is consuming meals with the appropriate nutrient ratio of protein, whole grain, fruit, and vegetables, which varies for each of the diet’s three waves. And instead of calorie counting, measuring, and weighing, Guttersen redefines the American plate, suggesting that dieters swap out their dinnerware for 9-inch tasting plates.

What can you eat?

The importance is on a cornucopia of delicious, nutrient-dense “power foods,” containing almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes, as well as whole grains. As a remark for how much of each food you consume, the diet utilizes portion management via plate size – you eat off a 7 inch plate for breakfast and a 9-inch plate for lunch and dinner.

“This diet is divided into three ‘waves’”

1. The first wave lasts 10 days and is designed to promote quick weight loss. It’s the most dramatic phase of the diet, when you’re encouraged to chuck all process foods and some fatty foods as well like chips, butter, and bacon. Other banned foods in this wave include items that contain natural sugars, like wine, fruit, juice, and some veggies. But the long list of allowed foods contains foods like lean beef, eggs, asparagus, soba noodles, olive oil, walnuts, and spices.

2. In the second wave, you eat the identical foods as you did in Wave 1, except you can now add some fruits and some more veggies, sugar-free treats, and up to 6 oz of wine every day. You stay with this phase until you reach your goal weight.

3. Once you’ve arrived at your ideal weight, you can jump into the third wave, which focuses on making this diet plan, the Sonoma Diet, a part of your lifestyle instead of a one-off diet fix. Professional fitness instructors and personal trainers encourage experimenting with different fruits, enjoying full-fat sweets as a rare treat, and having fun with fitness, while still limiting packaged foods and hydrogenated fats.

PROS / The Sonoma Diet offers access to a nutritionist who promotes healthy yet enjoyable eating.

CONS / The suggested shopping list is long and expensive.

VERDICT / The Sonoma Diet is ideal for helping you eat healthy and maintain your weight, but it’s not your best option if you need to lose a significant amount of weight.

Sample Meal Plans

Sample Breakfasts

Broccoli-Pepper Frittata
Buckwheat and Pear Pancakes
Mushroom Omelet
Scrambled Eggs with Feta and Dill

Sample Lunches

Greek Pizza Chicken
Veggie Pita Sandwich Chile
Mint Burgers
Tangy Black Bean Soup

Sample Dinners

Marinated Flank Steak
Roasted Vegetable Medley
Grilled Bass with Strawberry Salsa
Bistro Chicken and Garlic

Sample Desserts

Peachy Berry Cobbler
Apple-Blueberry Tart
Tropical Fruit Pops
Citrus Granita

The Sonoma Diet is a simple online diet service that endorses healthy, enjoyable eating. The plan provides a selection of nutritious meals reminiscent of the rich flavors of coastal California. While it’s possible to eat your way to a slimmer waist on the Sonoma Diet, its emphasis is on healthy living rather than drastic weight loss.

The Sonoma Diet: Short- and Long-Term Effect

In the short term, those on the Sonoma Diet will probably experience rapid weight loss. “If you follow the directions and don’t pile your plate too high, for instance, you’ll probably lose weight,” says Giancoli.

The long-term effect of following the Sonoma Diet will be a realistic, achievable development of healthy eating habits for life, says Blatner. The Sonoma Diet can help people achieve and maintain weight loss, especially if they include regular exercise in their weight-management plan.

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