Healthline Diet Score: 3,5 out of 5

The Sonoma Diet is a Mediterranean-inspired diet designed to promote weight loss and improve overall health.

Although it promises rapid weight loss with an emphasis on portion control and a diverse intake of whole, nutrient-dense foods, you may wonder if this diet is right for you.

This article reviews the Sonoma diet, including its pros, cons, and effectiveness for weight loss.

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• Overall score: 3,5
• Weightloss: 4.0
• Balanced diet: 3,5
• Durability: 2,5
• Whole Body Health: 3.0
• Nutritional quality: 5,0
• Evidence-based: 3.0

BOTTOM LINE: Inspired by the Mediterranean diet, the Sonoma diet is a low-calorie eating plan that includes a variety of nutrient-dense foods. Although it may be unnecessarily restrictive, it likely promotes weight loss if followed closely.

What is the Sonoma diet?

The Sonoma Diet is a weight loss program developed by registered dietitian and author Dr. Connie Guttersen.

The original diet book was published in 2005, but a revised version called "The New Sonoma Diet" became available in 2011.

Guttersen's book promises weight loss and better health within the first 10 days of the diet. It also includes lessons on how to indulge and satisfy your cravings with healthy foods during the rest of the program.

The diet takes its name from the famous California wine region where Guttersen lives.

Inspired by the Mediterranean diet, the Sonoma diet promotes a balanced intake of fruits, vegetables, lean proteins, whole grains, legumes, nuts and olive oil. It then adds specific portion control guidelines and three distinct dietary phases ().

Although Gutterson doesn't consider the Sonoma diet a low-carb diet, parts of the diet remove or limit certain high-carb foods.

Excessive consumption of saturated fats, alcohol and is also not recommended.

Summary

The Sonoma Diet is a weight loss program designed by Dr. Connie Guttersen. It is inspired by the Mediterranean diet but incorporates portion control guidelines.

How it works

The Sonoma diet is divided into three distinct phases called waves. The first wave is the shortest and most restrictive, after which the limitations are gradually eased.

Each wave focuses on the following 10 “power foods”:

• blueberries
• strawberries
• Grapes
• broccoli
• peppers
• spinach
• whole grains
• olive oil
• tomatoes
• Almonds

These foods form the basis of the diet because they are minimally processed and loaded with important nutrients such as vitamins, minerals, and fiber.

You are encouraged to eat three meals a day and only if you are hungry between meals. Although you don't need to count calories, portion control is at the heart of eating.

You are expected to replace your usual dinnerware with a 17,8-inch (7 cm) plate or 2-cup (475 ml) bowl for breakfast and a 9-inch (22,8 cm) plate for lunch and dinner. Each bowl or plate is then divided into sections to fill with certain foods.

Wave 1

Wave 1 is the first and most restrictive phase of the Sonoma Diet.

It lasts 10 days and is designed to encourage rapid weight loss, help you quit your sugar intake, and teach portion control.

In this wave you will eliminate all of the following foods:

• Added sugar: honey, white sugar, maple syrup, agave, desserts, sweet treats, soda and jam
• Refined grains: white rice, white bread and cereals made from refined grains
• Fats: lard, margarine, mayonnaise, creamy salad dressings and most cooking oils (except extra virgin olive oil, canola oil and nut oils)
• Milkman: yogurt (all types), whole cheeses and
• Certain fruits: banana, mango, pomegranate and peaches
• Certain vegetables: potatoes, corn, peas, winter squash, artichoke, carrots and beets
• Artificially Sweetened Foods: all kinds
• Alcohol: all kinds

Although the original Sonoma Diet banned all fruit during Wave 1, the revised version allows one serving of fruit from an approved list.

Here are some examples of foods allowed during wave 1 – and throughout the program:

• Non-starchy vegetables: leeks, asparagus, celery, cauliflower, broccoli, tomatoes, spinach and peppers
• Fruits (one serving per day): strawberries, blueberries, apples and apricots
• Whole grains (up to two servings per day): oats, wild rice and wholemeal bread, pasta and breakfast cereals
• Milkman: low-fat cottage cheese, parmesan, skim milk
• Protein: eggs (1 whole and 2 whites per day), seafood, beans (limited to 1/2 cup or 30 grams per day), and lean cuts of beef, pork and chicken
• Fats (up to three servings per day): , almonds, avocado, peanut butter and walnuts
• Beverages: black coffee, unsweetened tea and water

Although calorie counting is not encouraged, most people end up consuming around 1 to 000 calories per day in Wave 1 because portion sizes are extremely limited.

Wave 2

Wave 2 begins after the first 10 days of the diet. It lasts much longer than wave 1 because you're supposed to stay there until you reach your goal weight.

All foods allowed during Wave 1 are still allowed during this phase, but some previously banned foods are being reintroduced.

Depending on your food choices, you can consume up to 1 to 500 calories during Wave 2. Note that this number is only an estimate, as calorie counting is not part of the Sonoma diet.

You can reintroduce the following foods in wave 2:

• Some wine: red or white, up to 6 ounces (180 ml) per day
• Vegetables: all vegetables except white potatoes
• Fruit: all whole fruits but no fruit juice
• Milkman: fat-free yogurt
• Candy: and sugar-free treats

Servings of high-carb fruits and vegetables like bananas and sweet potatoes are limited to one per day, although they can be eaten more often.

Wave 2 also introduces specific lifestyle changes, including regular exercise and mindfulness practices that encourage you to savor and enjoy your meals.

Wave 3

Wave 3 is essentially that of the Sonoma diet. Most of the rules from Wave 2 still apply, but there is more flexibility and some additional food options.

You enter this phase after achieving your weight loss goal.

Wave 3 allows certain foods high in carbohydrates and fats, such as desserts, fruit juices, refined grains, high-fat dairy products, and – although very moderately.

If you notice your weight increasing, it is recommended to return to wave 2 until you reach your goal weight again.

Summary

The Sonoma diet consists of three distinct phases that gradually become less restrictive as you approach and reach your goal weight.

Does it increase weight loss?

Aside from anecdotal reports, there is no formal scientific evidence to suggest that the Sonoma diet facilitates weight loss.

That said, several studies indicate that a low-calorie Mediterranean-style diet is effective for long-term weight management (, , ).

Because the Sonoma diet is modeled after the, it may offer similar results.

Notably, it minimizes your intake of processed foods and added sugar while encouraging a wide variety of fruits, vegetables, whole grains, lean proteins and healthy fats.

These foods are naturally lower in calories than their more processed counterparts. Plus, they provide important nutrients like fiber and protein, which can help regulate your appetite and.

Additionally, due to strict portion control in Wave 1, your calorie intake is likely to drop significantly. As with any other diet, you must consume fewer calories than your body expends to lose weight on the Sonoma diet.

Remember that weight loss is a complex process that is also influenced by physical activity, sleep quality, metabolism, age and other factors.

summary

The Sonoma diet likely promotes weight loss due to its resemblance to the Mediterranean diet, but specific studies are not available.

Other Potential Health Benefits

Because the Sonoma diet mimics the Mediterranean diet in many ways, it may offer similar health benefits.

Decades of research have shown that the Mediterranean diet is one of the best eating patterns for promoting overall health and preventing chronic diseases like heart disease and diabetes.

May increase your nutrient intake

The Sonoma diet can increase your intake of important nutrients.

Research links a diet rich in whole, minimally processed foods with improved dietary quality and increased intake of vitamins, minerals, proteins and ().

Above all, vegetables, fruits, and whole grains are the cornerstones of the Sonoma diet.

May support heart health

Several studies demonstrate that Mediterranean-style diets support being low in saturated fat but high in unsaturated fat and whole plant foods ().

The Sonoma diet is very low in saturated fat and favors heart-healthy unsaturated fats from olive oil, avocados, and fish. It is also very rich in vegetables, fruits and whole grains, all of which can help reduce inflammation, blood pressure and (, , ).

In turn, these factors can reduce your risk of heart disease.

May reduce blood sugar

Diets that reduce consumption of sugar and refined grains while promoting fiber, protein, and whole plant foods may encourage ().

The Sonoma diet limits all major sources of refined grains and sugars. Additionally, the carbohydrate content of the Sonoma diet is much lower than a typical Western diet and comes primarily from fiber-rich foods like whole grains, fruits, and legumes.

In turn, lower blood sugar can reduce your risk of diabetes, heart disease and other conditions.

Summary

The Sonoma diet can increase nutrient intake, heart health and blood sugar control. Keep in mind that the diet itself hasn't been studied.

Potential disadvantages

Although the Sonoma diet has several benefits, it is not suitable for everyone. There are several drawbacks to consider before diving in.

Can significantly limit caloric intake

Wave 1 of the Sonoma Diet aims to stimulate rapid weight loss.

Still, this 10-day crash phase can reduce your calorie intake, which isn't necessary to promote healthy, lasting weight loss. Although specific numbers are not provided, you are likely only eating 1 to 000 calories per day during wave 1 due to extreme portion control.

Eating so few calories puts you at risk for intense hunger and eating disorders ().

Additionally, there is no scientific evidence to suggest this is necessary. Although some people may find rapid results encouraging, most weight loss from such an approach is related to a drop in water weight, not fat ().

So, it may be best for most people to skip wave 1 and start with the more balanced approach of wave 2.

Specific dietary restrictions are not based on science

The Sonoma Diet Book states that completely avoiding everything during waves 1 and 2 is essential to combat sugar addiction.

While research suggests that sweet foods have addictive qualities and eating large amounts of sweets can lead to cravings, extreme measures, such as eliminating sugar or excessively restricting sweet foods, may not be necessary for most people (, , , ).

Additionally, some healthy foods like white potatoes are unfairly demonized under the program.

Although some studies have linked certain types of potato products to weight gain, moderate consumption of healthily prepared, baked or roasted white potatoes is unlikely to result in weight gain. weight.

Additionally, white potatoes are much more filling than other carbohydrate sources like pasta and rice and can be included in a healthy diet ().

Some of these problems can be alleviated if you take a flexible approach to diet.

Very time consuming

One of the main criticisms of the diet is that it and food preparation take a lot of time.

Because the Sonoma diet relies almost exclusively on whole foods, you are expected to cook almost every meal for yourself.

While cooking is enjoyable for many people, others may prefer a less intensive weight loss program that better fits their lifestyle. If long hours in the kitchen are not sustainable for you, this diet is not for you.

Can be expensive

At the start of the diet, you're supposed to throw out or donate non-compliant foods in your pantry, then replace them with compliant versions. Depending on the contents of your pantry, this request can result in a big grocery bill and lots of it.

Additionally, many Sonoma Diet-approved foods are expensive, which limits access and can overtax your food budget.

Notably, the diet limits foods like legumes and potatoes in favor of more expensive items like seafood and high-quality wine.

summary

The Sonoma diet has several disadvantages, including high costs and excessive restrictions on calories and certain foods.

Example of 3 day menu

The Sonoma Diet book and cookbook provide a variety of recipes for each phase of the program. Here is an example menu for 3 days during wave 2:

Day one

• Breakfast: 100% whole grain cereal with skim milk
• Lunch: Roasted turkey and sliced ​​vegetables in a whole grain tortilla with a side of blueberries
• Having dinner: grilled with quinoa, roasted broccoli and 6 ounces (180 ml) white wine

Day two

• Breakfast: ham, pepper and scramble with a slice of whole wheat toast
• Lunch: spinach salad with grilled chicken, slivered almonds and strawberries
• Having dinner: tofu and vegetable stir-fry with 6 ounces (180 ml) red wine

Day three

• Breakfast: omelette
• Lunch: Greek salad with mixed greens, fresh herbs, tomatoes, olives and grilled chicken
• Having dinner: grilled lean steak with black beans, sautéed sliced ​​peppers and 6 ounces (180 ml) red wine

summary

The sample menu above provides an overview of nutritious meals for Wave 2 of the Sonoma Diet.

The bottom line

The Sonoma Diet is a weight loss program described in a book of the same name by Dr. Connie Guttersen. It is based on the Mediterranean diet and emphasizes a variety of whole, healthy foods like fruits, lean meats and olive oil.

By eliminating processed foods and strictly controlling portion sizes, the diet is likely.

However, this is time-consuming and expensive. Additionally, its first phase may restrict calories too much, and some of its specific dietary limitations are not based on solid science.

If you are interested in the Sonoma diet, you may want to consider slight modifications to ensure it meets your needs.