The Sonoma Diet

The Sonoma Diet has been one of the most popular diets over the last few years. 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 Sonoma Diet is 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 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.

Why Another Diet?

The Sonoma diet does not appear to be unique by any means - and at least the author hasn't claimed to be 'revolutionary'. There are many resources around on Mediterranean diets and healthy portion control, but author Guttersen certainly has the right credentials (among many things she provides nutritional consultation to the Olive industry).

The Mediterranean theme has recently become popular with eDiets releasing their New Mediterranean diet, and Stanley Ozner writing the Miami Mediterranean Diet. Although the Sonoma diet seems very similar in structure to the South Beach Diet, the Sonoma diet does not appear to restrict carbohydrates in any way. However, like the South Beach, there is only a brief nod given to the value of exercise - and the recipes are not for those who hate the kitchen!

It seems to me that among today's abundance of healthy diet advice - whomever has the best publisher/marketing agency wins. That said - the Sonoma Diet seems to have a very balanced and moderate approach to weight loss and eating.

The Sonoma Diet is one of the better diets around today, and you wouldn't be wasting your money by taking it's advice to heart.

Where to get it:
Sonoma Diet at Amazon
Sonoma Diet Recipes and Cookbook.
The Sonoma Diet on-line program

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