Founded by dietitian and author, Connie Guttersen, R.D, Ph.D., the Sonoma diet features popular foods from the Mediterranean region, adapted to the lifestyle of Sonoma, California. Guttersen, in her book, "The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days," promises to help you feel better in as few as 10 days. A diet patterned after the Sonoma Diet will emphasize fruits and vegetables and offer relatively few dietary indulgences, according to the "Gale Encyclopedia of Diets: A Guide to Health and Nutrition." Visit with your doctor before making any major changes to your current diet.
Power Foods
A Sonoma-style diet focuses on eating plant-based meals and drinking red and white wine in moderation. Guttersen lists 10 "power foods" that she believes are not only healthy but that are also flavorful. These foods are blueberries, bell peppers, almonds, grapes, olive oil, broccoli, tomatoes, strawberries, spinach and whole grains. The American Dietetic Association also calls these foods "nutrient dense," meaning they contain high amounts of the vitamins and minerals your body needs to stay healthy and strong.
Other Beneficial Foods
In addition to the 10 power foods, Guttersen encourages dieters to eat lean sources of protein, including poultry, fish, eggs and nuts. Instead of using butter, margarine or shortening, the dieter prepares meals with olive oil, which, according to Guttersen, is healthier for the heart.
Foods to Avoid
Except for the grapes and berries listed as power foods, Guttersen discourages eating fruit or drinking fruit juices, claiming that they contain too much sugar. In addition, she restricts dairy products to no more than 1 cup of low-fat milk, per day. That idea is not backed by MyPyramid, the USDA's official nutritional guidelines, which recommends a minimum of 3 cups of dairy products every day for adults and children over eight.
Enjoyment
Enjoying your food is a goal of the Sonoma Diet. Guttersen includes the 10 power foods, along with other healthy fresh vegetables in recipes designed to taste as good as they are healthy. Guttersen believes that by eating foods you savor, you won't feel deprived.
Serving Sizes
Instead of limiting calories, a Sonoma-style diet limits portion size. Guttersen found a way to reduce portion size by eating meals from 7-inch plates and 2-inch bowls. By using small plates, the dieter can avoid calculating calories, according to the "Gale Encyclopedia."
Stages
Guttersen calls the different stages of the diet "waves," and the first one lasts 10 days and restricts sweets and refined carbohydrates. You use the smaller plates, according to the "Gale Encyclopedia." The second wave is the weight loss stage, and here you enjoy wine as well as the 10 power foods and other vegetables and whole grains. Portion size is limited, and you remain in this stage until you lose the desired amount of weight. The third stage is the maintenance stage in which you may eat slightly larger portions and may enjoy an occasional small dessert as long as you do not gain weight.
Potential Benefits/Drawbacks
You can lose weight on a Sonoma-style diet, according to the American Dietetic Association, but you may also need a multivitamin and mineral supplement to ensure that you get all the nutrients you need to stay healthy. Limiting dairy products may result in a calcium deficiency. Talk to your doctor before starting a Sonoma-style diet. Further, not all nutritional experts agree that consuming wine is part of a healthy diet, according to the "Gale Encyclopedia."
References
- "The Gale Encyclopedia of Diets: A Guide to Health and Nutrition"; Jacqueline L. Longe, 2008
- American Dietetic Association: The Sonoma Diet
- USDA: MyPyramid.gov: How Much Dairy is Needed
Member Comments