The Sonoma Diet is a weight management plan designed by Connie Gutterson, R.D., Ph.D., a Napa Valley-based nutritionist and dietitian. In her book "The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days!," Gutterson stresses that the Sonoma Diet is based on two main concepts: enjoying high-flavor, unprocessed foods and controlling portions. The plan is divided into three phases, or waves; each contains a specific set of rules for what and how much you can eat during that wave of the diet.
Wave 1 Rules
During wave 1 -- the initial 10 days -- of the Sonoma Diet program, you are told to remove all food items from your home that contain sugar, processed flour or trans fats. Meals must revolve around low-carbohydrate fruits and vegetables, unprocessed whole grains, nuts and olive oil. You also must restrict portions to specific amounts: breakfast should fit within a 7-inch plate or bowl, while lunch and dinner portions must fit within a 9-inch plate or bowl. Alcohol in any form is not allowed.
Wave 2 Rules
In the second wave of the Sonoma Diet, starchy vegetables and fruit with a high sugar content are allowed; you may also drink one glass of wine after dinner if you choose. The restrictions on portion sizes, sugar in all its forms, processed foods and trans fats remain the same as in wave 1. During this wave, you are encouraged to incorporate ten "super foods" into your daily meals as much as possible. These foods include tomatoes, almonds, bell peppers, whole grains, strawberries, blueberries, spinach, grapes, broccoli and extra-virgin olive oil. You remain in wave 2 of the program until you reach your target weight.
Wave 3 Rules
Once you reach your target weight, you're ready to move into wave 3 of the Sonoma Diet. During this phase of the plan, meals should still revolve around consuming unprocessed grains, fruits and vegetables with lean meat and dairy products in only small amounts. The portions should still remain within the wave 1 and wave 2 guidelines, but you can eat occasional desserts and snacks that were restricted in the first two waves.
Expert Insight
According to MayoClinic.com, following a Mediterranean-style eating program -- one that emphasizes fresh, plant-based foods, olive oil, little meat and red wine in moderation -- can reduce the risk of heart disease and may help prevent cancer, Parkinson's disease and Alzheimer's disease. Since the Sonoma Diet is based on the traditional eating habits of people living in both the Mediterranean region and the produce-rich Sonoma Valley, the Sonoma Diet's rules may help many dieters lose weight and enjoy better health. The Sonoma Diet lacks, however, a strong emphasis on exercise, a habit that health experts note as a vital part of sustainable weight loss.
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