The Sonoma Diet and its revised version, the New Sonoma Diet, were created by dietitian Connie Guttersen, in the fashion of Mediterranean-style cuisine. The Sonoma Diet features fresh, nutritious foods and includes a list of "super foods" to promote good health, such as almonds, blueberries, olive oil and spinach. The diet requires limiting refined, processed foods and functions in three stages, or "waves."
Wave 1 Breakfast
The first phase of the diet, Wave 1, is the most restrictive of the three phases, but, according to Guttersen, promotes weight loss. Breakfast should consist of 50 percent dairy and 50 percent whole-grain foods or 75 percent protein and 25 percent whole-grain foods. Serve meals on a 7-inch plate or 2-cup bowl to make the portion sizes seem larger. A breakfast example for Wave 1 could include an omelet made from two eggs and a piece of whole-grain toast. Season the eggs with herbs and spices, such as dill, cilantro or black pepper.
Wave 2 Breakfast
Although lunch and dinner proportions differ with Wave 2, the breakfast portions are the same as with Wave 1. You can still have a two-egg omelet with toast for breakfast during Wave 2. Another breakfast idea is 1 cup of whole-grain cereal with 1 cup of skim milk, fitting into the 50 percent dairy and 50 percent whole grains requirement while fitting into the 2-cup bowl serving. When selecting whole-grain cereal, look for the Whole Grains Council stamp on the packaging.
Wave 3 Breakfast
In Wave 3, the dietary restrictions of Wave 1 and Wave 2 are lifted somewhat, as you have reached your desired weight and you only need to follow the main rules of the diet. Choose only wholesome, nutritious foods and stay away from refined, processed, sugary foods. Breakfast options for Wave 3 could include fat-free yogurt with fresh berries and a sprinkling of cinnamon, oatmeal with slivered almonds, sliced bananas and skim milk, or a vegetable omelet with peppers, tomatoes and broccoli.
Long-Term Success
The Sonoma Diet promotes health-boosting food choices and recommends limiting processed and high-fat foods, which can help support the maintenance of a healthy body weight. However, the diet gives specific proportions and measurements for the first two waves, with the last wave only giving general guidelines. This technique may not work for everyone for the long term, especially if you lost weight by strictly measuring portions. The Sonoma Diet does not advise one of the most important components in long-term weight loss maintenance: regular physical activity. For the best weight maintenance results, the American Dietetic Association recommends a diet full of fresh produce, whole grains, low-fat dairy and lean meats, along with regular physical activity. The American College of Sports Medicine recommends two and a half hours per week of exercise that causes you to break a sweat and increases your heart rate.
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