The Sonoma Diet Celebrates Food and Flavor

What comes to mind when you hear the word diet? Boring food? Flavorless snacks? The end of eating as you now know it? For people who love food, the Sonoma Diet may be the answer to the dieting dilemma.

The Sonoma Diet is a celebration of flavor that places an emphasis on enjoying your food. Created by registered dietician Connie Guttersen, the program is named for California’s Sonoma Valley — a region renowned for fine food and wine. The Somoma Diet is similar to the way people eat in the Mediterranean. The recipes focus on flavor, the lifestyle on savoring every bite, and the diet is flexible enough to include wine. 

Food to Eat on the Sonoma Diet

The Sonoma Diet is centered around ten so-called “power foods.” These foods are incorporated throughout the diet because of their superior nutritional value.

  1. Almonds: These heart-healthy nuts are an amazing source of protein and “good” fats.
  2. Bell peppers: Low in calories, bell peppers are also high in vitamins and flavor.
  3. Blueberries: Rich with antioxidants it’s little wonder that blueberries top so many nutrition lists and is often described as a super food.
  4. Broccoli: This vegetable is packed full of calcium and vitamin C.
  5. Grapes: Full of important phytonutrients, grapes are healthy as a fruit or as wine.
  6. Extra-virgin olive oil: One of the healthiest choices for oil, EVOO contains many antioxidants and could help to lower cholesterol.
  7. Spinach: An often-recommended dark, leafy green vegetable, spinach is a low-calorie food which offes a number of essential vitamins and minerals.
  8. Strawberries: Their bright red color is an indication of health. Strawberries are filled with antioxidants.
  9. Tomatoes: Popular around the world, tomatoes are also high in nutritional value.
  10. Whole grains: Looking for energy and a way to boost your metabolism? Start with whole grains.

How the Sonoma Diet Works

The Sonoma Diet is divided into three phases, called “waves.” The first wave is the most restrictive, but only lasts 10 days. The second wave increases calorie intake by 200-300 calories and allows more foods. The third wave is the maintenance phase, and is intended to be followed for life.

Unlike most diets, the Sonoma Diet does not encourage counting calories. Instead, dieters are required to control portion sizes. Breakfast is limited to the amount of food that will fit in a 7-inch bowl or plate, while lunch and dinner are served on a 9-inch plate.

Pros and Cons of The Sonoma Diet

The Sonoma Diet encourages the consumption of flavorful foods, something that many diets fail to do. It is also high in nutritional value, incorporating many healthy raw foods. In addition to the Sonoma Diet book, dieters can also take advantage of an online meal planner and community.

Critics say that the Sonoma Diet is too low on calories for the average dieter. There are also a number of forbidden foods and little flexibility. Although the Sonoma Diet is not purported to be a low-carb diet, it does not contain very many carbs, particularly in the first phase.

Who Will Benefit from The Sonoma Diet?

The Sonoma Diet offers something different for dieters who are not impressed with standard diet foods. The method of portion control is easy to understand, and the emphasis is on the foods you can eat rather than the ones you can’t. Based on the Mediterranean diet, it’s an approach that has worked for thousands of people over centuries. If you enjoy cooking and view food as a celebration, this might be the diet for you.



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