Sonoma Diet

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“This is the perfect diet for foodies and wannabe cooks, particularly if they lean toward the highest quality ingredients.”

At a Glance

By Amy Paturel

Dubbed the "Western Hemisphere's Mediterranean Diet," the Sonoma plan takes a lifestyle approach to weight loss, emphasizing food selection (what you eat), food combination (what your meal consists of) and portion control (how much you eat). With a nutrition and culinary background, author Connie Guttersen, Ph.D., R.D., has carefully constructed meals to enhance flavor and maximize the body's absorption of nutrients, focusing on 10 power foods including almonds, bell peppers and blueberries. Fiber-rich and, in many cases, full of heart-healthy fats, these foods help dieters stay full for longer periods of time. On this plan you’ll reduce portions, by dining only on 9-inch tasting plates and by following suggested food ratios for each meal; for instance, grains should comprise no more than 50 percent of your breakfast. Lunch and dinner plates have recommendations, too. The Sonoma Diet consists of three phases: In the first wave, you'll purge refined sugar and flour from the pantry. Wave 2 incorporates some banned foods, adds fruit, more veggies and wine. In the third and final stage, lifestyle maintenance kicks in.

Cost: Expensive. The diet’s emphasis on high-quality fresh foods may push your grocery bill up. Power foods like berries and almonds can be especially pricey out of season.
Meals Provided: No.
Diet Duration: Ongoing. The Sonoma Diet is a lifestyle approach. Initial waves are more well-defined, but the final wave lasts a lifetime.
Fitness Requirements: None.
Time Commitment: Moderate to intense. Elaborate recipes may be time consuming for some.
Eating Out: Absolutely, as long as you stick with the prescribed ratio of protein, whole grains, fruit and vegetables. Skip the bread basket, heavy sauces and cheese.
Alcohol: All alcohol is forbidden in the first wave, but as you progress in the plan, restrictions ease up.
Vegetarian-Friendly: Not really. The book only includes a few veggie-friendly recipes. Nearly all of Guttersen’s meals feature at least one meat, poultry or fish.
Strict/Flexible Eating Plan: Strict in the early phases when many foods are banned, and more flexible as the diet introduces more options.