About the Program
The Sonoma Diet was created based on the lifestyle of the New World – Sonoma County, California and the Old World – the Mediterranean Lifestyle.
Originally launched as a book authored by Connie Guttersen, R.D., Ph.D., this diet plan is now also available as an online weight loss program.
This diet plan has very clear instructions on portion control and it is set up in three “Waves”.
Portion control has been redefined by using plate and bowl sizes. For breakfast you’ll use either a seven inch plate or a two cup bowl. For dinner and lunch you’ll use a nine inch plate. The book or online program explains how to use these for each wave. If you don’t have plates or bowls that are this size, they will show you how to use what you do have.
The first ten days are the “First Wave” and the most difficult. Here you’ll start learning the right foods to eat, portion control, and creating new and healthy eating habits. Your motivation will be stronger because in this phase you’ll start losing weight quickly.
The “Second Wave” you’ll continue to learn and implement the Sonoma approach to eating with the highlights of health and pleasure. You’ll be in this “wave” until you have reached your goal weight.
The “Third Wave” is the maintenance section. Once you’ve met your weight loss goal or your health goals, you’ll continue the Sonoma approach to eating but be able to add in treats such as desserts and snacks on occassion.
Also different from most programs, The Sonoma Diet allows a glass of wine with one meal daily. White, red, or sparkling wines are heart healthy in moderation. If you don’t drink of course this isn’t a requirement for the diet, if you do enjoy wine, you’ll find a wine guide with their online program.
Foods You Can Eat
The Sonoma Diet plan has a list of power foods – these are nutrient rich foods geared to help you lose weight and are proven to be protective against heart disease and other serious illnesses. The power foods include blueberries, bell peppers, almonds, grapes, spinach, tomatoes, whole grains, olive oil, broccoli and strawberries.
You’ll have a lot of food choices. Some of the breakfast choices are: Buckwheat and Pear Pancakes, Scrambled Eggs with Feta and Dill, or as simple as whole grain cereal and milk. Some of the lunch choices are: Greek Pizza, Chile-Mint Burgers or Chicken-Veggie Pita Sandwich. And for Dinner you might choose Roasted Vegetable Medley, Bistro Chicken and Garlic, Marinated Flank Steak or Bistro Chicken and Garlic. And you’ll also find dessert delicious when you choose a Peach Berry Cobbler, Tropical Fruit Pops or Apple-Blueberry tarts.
Exercise
There isn’t a specific exercise routine but they encourage exercising for health purposes and faster weight loss. The online membership message boards has exercise tips and you can also get assistance from the online registered dietitians.
Costs
You can purchase the book or CD for around $10.00 or less. You can find those here:
- The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days!
Pros
- The online program has fourteen tools to help you succeed, some of those tools are: meal planner, printable shopping lists, food diary, weight tracker, over 500 recipes, recipe search, eating guides, wine guides, portion guides, day by day support, message boards, online dietitians, and more.
- It’s affordable and healthy
- All foods can be purchased at your local grocery
- Easy to follow step-by-step instrucitons
Cons
- There isn’t a specific exercise routine but assistance is available with the online program.
Summary
The Sonoma Diet teaches you to enjoy food, not avoid it. They’ve taken the calorie counting and carb counting out of the plan for you. Following the portion control guide keeps you on track. Instead of thinking of it as a “diet” – think of it as a healthy lifestyle change that will help improve your overall health and allow you to enjoy the delicious foods of the Mediterranean Lifestyle.
