Sonoma Diet

If you like good food and you like to cook, then the Sonoma Diet is the program for you. Described as a diet where “meals are a celebration, not deprivation”, the Sonoma Diet emphasizes heart-healthy fruits, vegetables, nuts, whole grains, lean meats and fish, and olive oil. Even wine is encouraged in moderation.

Developed by Connie Gutterson, R.D., Ph. D., the Sonoma Diet takes its name from the wine region in California. The cuisine is based on the Mediterranean diet approach, which has been proven to be supportive of cardiovascular health and longevity. The program suggests a definite hint of Italy as well as a twist of Asian influence in the flavorful and imaginative recipes.

Although this is a weight loss diet, it is also a program for life. You can maintain your health and your waistline by following the Sonoma Diet forever.

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How Does This Program Work?

Power Foods

The diet is based on 10 power foods that are not only flavorful but full of healthful phytonutrients. The power foods are:

  • almonds
  • bell peppers
  • blueberries
  • broccoli
  • grapes (i.e. wine)
  • olive oil
  • spinach
  • strawberries
  • tomatoes
  • whole grains

Even occasional dark chocolate is encouraged.

The Waves

The program is structured in phase-like Waves.

  • Wave I is the most restrictive but lasts only 10 days. This introduction to the diet is designed to get you off of sugar and white flour and to get rid of food cravings. You will avoid fruits and wine during Wave I, but will be allowed to have some cereal and bread.
  • Wave II is geared to on-going weight loss. Fruits, wine, cheese, whole grains, even occasional chocolate is allowed.
  • Wave III Once you have lost the weight, you move into the final wave for maintenance, and hopefully, for life.

Portions, Not Calories

There is no calorie counting. No carbohydrate or fat grams to tally either. Rather, the program uses the “plate and bowl” concept to control portions. Each Wave spells out the amount of food to be placed on the plate (7” plate for lunch, 9” for dinner).

Highlights

The on-line version offers the ability to journal your food intake and track your weight loss. 500 flavorful recipes are provided with shopping lists. The program also has community forums, a program called Sonoma Pals which will hook you up with other participants with similar interests, and motivational messages. A registered dietitian is available for one-on-one support for those who need it. Even a wine guide is available!

Features:

  • Meal Planner
  • 500 Great Recipes
  • Shopping Lists
  • Weight Tracker
  • Food Diary
  • Community Message Board
  • Sonoma Pals
  • Ask the Nutritionist
  • Wine Guide

Sample Menus– Wine and Dessert Too!

Breakfasts
Broccoli-Pepper Frittata
Mushroom Omelet
Buckwheat and Pear Pancakes
Scrambled Eggs with Feta and Dill
Lunches
Greek Pizza
Chile-Mint Burgers
Tangy Black Bean Soup
Chicken-Veggie Pita Sandwich
Dinners
Marinated Flank Steak
Grilled Sea Bass with Strawberry Salsa
Bistro Chicken and Garlic
Roasted Vegetable Medley
Snacks
Almonds
Veggies with Hummus
Desserts
Apple Blueberry Tart
Citrus Granita
Tropical Fruit Pops
Peachy Berry Cobbler

How much does it cost?

$5 per week, billed quarterly ($65), with a minimum 5-week commitment. If you decided to cancel, they will refund the unused portion of your subscription, minus the $25 minimum commitment fee.

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Books:

Dr. Parsons Weighs In

This is one of the 3 best programs around. If you love food, like me, you should really enjoy the great recipes. Your palate will be more than satisfied. Dr. Guttersen really knows how to bring together nature’s bounty of whole foods in delicious and imaginative ways.

Another thing I really like about The Sonoma Diet is this … by following the program, you will develop skills you need to maintain your weight loss forever. No more diets … this is a program for a lifetime.

Why I like this program

  • The Sonoma Diet emphasizes a healthy whole food diet. No processed or convenience foods here. No dangerous trans fat. High nutritional value.
  • Recipes are imaginative, delicious, and simple.
  • Good support from the community with message boards.
  • Dietitians are available online or by phone when you need extra help.
  • Teaches you new skills of meal planning, portion control.
  • Features lots of fruits and vegetables.
  • Balanced nutrition which leads to lower insulin levels, weight loss, and better health.
  • Wine on a diet!

You will learn techniques to control portion size without counting calories. And you will learn to make simple but imaginative meals at home.

The nutritional benefits of this diet surpass any other diet I have seen. Not only will you lose weight, but you should improve your health in so many ways.

In order to maximize your benefits from this program, you will need to know your way around the kitchen (or find someone who does). If you haven’t learned to cook yet, maybe it’s about time that you do!

What I don’t like about this program

My biggest complaint about this program is that there is little emphasis on exercise. Of course, exercise is an essential piece to any weight loss or weight maintenance program.

If you are already established with a good exercise regimen, then keep it up. If not, then review our Exercise Secrets and recommended Exercise Programs for additional help.

In Conclusion...

All in all, The Sonoma Diet does a great job at the nutrition side of weight loss. And best of all, you probably won’t even feel like you are on a “diet”. Instead, you will find an eating plan for a new way of life.

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