Sonoma Diet Guidelines

The Sonoma Diet is a weight loss plan based on the foods of Sonoma county, California. Because Sonoma has a Mediterranean climate and produces a similar abundance of fresh, delicious foods, this diet is essentially a Mediterranean-style diet. Most of the food choices and guidelines are based on research findings supporting a Mediterranean diet for weight loss and disease prevention. The Sonoma Diet focuses on fresh, whole foods, and limits processed, refined foods.

Three Waves

The Sonoma Diet is split into three waves. Wave 1 is the most restrictive phase of the Sonoma Diet and lasts 10 days. During this wave, you jump-start your weight loss by decreasing portion sizes and avoiding refined grains, sugars, alcohol and processed foods. The second wave of the Sonoma Diet still supports weight loss, but allows additional foods in moderation, including fruit, yogurt, dark chocolate, honey and wine. Wave 2 continues until reaching your goal weight. Wave 3 extends the diet plan from a weight loss strategy to a permanent way of living and eating. Goals include turning meals from being rushed to more leisurely and enjoyable all while sticking to primarily whole foods (fruits, vegetables, whole grains, lean proteins nuts and beans). Food choices expand and allow for occasional indulgences--pastries, potatoes, butter or dark chocolate.

Portions

The Sonoma Diet emphasizes proper portion sizes. However, unlike other diets that require counting of calories or measuring of foods, "The Sonoma Diet" book includes pictures demonstrating how fill your plate to ensure you have a healthy, balanced meal. For example, during the second wave, you split your dinner plate into quarters, dividing evenly among protein/dairy, grains, vegetables and fruits.

Function

The primary purpose of the Sonoma Diet plan is weight loss, which is achieved during waves 1 and 2 through decreased portions and an increase in healthful food choices. Because the plan relies heavily on Mediterranean foods, it may also share the same positive effects associated with the Mediterranean diet. For example, the diet may improve cholesterol levels and reduce the risk of heart disease, diabetes and cancer.

Nutritional Benefits

The Sonoma Diet focuses on the abundance of delicious, healthful foods. It relies heavily on power foods like whole grains, almonds, blueberries, olive oil, spinach, tomatoes and broccoli. These foods deliver plenty of vitamins, minerals, fiber and antioxidants, so in addition to weight loss, this diet can help lower cholesterol levels and promotes disease prevention.

Misconceptions

A common misconception of the Sonoma is that the focus on whole foods--not processed, convenience foods--makes meals difficult and labor-intensive. However, meal preparation can be quick and easy. The book, and an accompanying cookbook, provides several recipes that take less than 30 minutes to make.