The Sonoma diet is a diet plan that promises a trimmer waist and better health within 10 days. The author and creator of this diet plan is Connie Gutterson, Ph.D., RD who has based this diet around the top 10 nutrient-dense power foods.
These top 10 foods are blueberries, grapes, broccoli, almonds, bell peppers, strawberries, tomatoes, spinach, olive oil, and whole grains. Apart from its benefits of weight loss the diet also ensures that you learn how to satisfy your sweet tooth cravings with healthy food alternatives with the aim of breaking your sugar addiction.
Portion Control
This diet is not a low carbohydrate or no sugar-based diet as these things are allowed in moderation but the diet is centered on portion control. For portion sizing, there are two recommended plate sizes, one for breakfast and one for both lunch and dinner.
The breakfast plate should be 18cm or 7inches and the lunch/dinner plate should be 23cm or 9inches. Portion management is important if you want to follow the Sonoma diet and reap its benefits.
The Three Wave Phases
The Sonoma diet is based on three distinct stages known as waves.
First Wave
The first wave is the most restrictive and lasts for 10 days. This wave promotes rapid weight loss by eliminating anything sweet. This includes all deserts, cookies and basically anything based on sugar including fresh fruit and some vegetables. By eliminating all sweet foods, the theory is that your sugar cravings should diminish within the 10 days.
Processed and some fatty foods are also banned in this phase including tinned foods, butter, juice, soft drink/soda, bacon and chips to name a few. There is a long list of delicious foods that are allowed in the first wave. Some of these include the top 10 superfoods mentioned above, plus lean meat, eggs, soy products, seafood, chicken, and low starch vegetables.
Second Wave
In wave two you eat all of the same foods as you did in wave one although more items are reintroduced into your diet including fruits, more vegetables, and sugar-free treats. This stage of the diet will last for as long as you need for you to reach your goal weight. Sugars and carbohydrates should still be limited to small infrequent amounts in this stage as it will help you to reach your goals faster.
Third Wave
In the third and final wave, it is all about maintaining, managing and making sure that the Sonoma diet stays a part of your lifestyle and does not become just another fad diet. In this stage, you are encouraged to experiment with different fruits and vegetables and only use sweet foods as a one-off rare treat.
It is important to still stay away from processed and packaged foods and unwanted fats. Physical activity is also encouraged to help you maintain your goal weight. 30 minutes of brisk walking is enough activity to aid in maintaining your goals.
This diet can make allowances for dietary restrictions including gluten intolerances and can also cater to diabetics as the first wave restricts sugars and is based on low carbohydrate options. If you require gluten-free options you will need to check food packaging to ensure that the product caters to your needs.
