The Sonoma Diet, however, is designed as a weight-loss plan whereas the Mediterranean Diet is normally referring to what the residents eat every day. The Sonoma diet is neither low-carb nor low-fat, but emphasizes the healthiest foods in all categories.
Its focus is on fresh fruits and vegetables; whole grain breads and cereals; skinless chicken breasts; lean beef, pork and veal; fish, eggs, and soybeans. Wine and nuts are also allowed in moderation. The book is an excellent investment, but you may also go to the website and sign up for more information.
Basics
This plan is divided into three levels. Each level has an extensive list of food categories on that level. A 7” or 9” plate is used on all three showing proportion of food from each list for approximate serving sizes. The most difficult part for most people is probably the warning to “never” have white potatoes. Brown rice, couscous, and other whole grains are satisfying substitutes.
Wave 1
- Like many diets, this first phase is the most restrictive in that, for these 10 days, you will not be having fruit.
- Proteins are part of every meal unless you opt for cereal for breakfast. Beans/legumes are limited to ½ cup daily.
- Whole grains are allowed at two meals daily.
- Unlimited Tier 1 vegetables are allowed (i.e., bell peppers, jicama ).
- Breakfast gives a choice of 25% grains and 75% protein on a 7” plate or 50% dairy and 50% grains in a 2-cup bowl.
- Lunch is 40% protein and 60% Tier 1 vegetables (i.e., sliced tomatoes and green beans).
- Dinner is 30% protein, 20% grains and 50% Tier 1 vegetable.
- Fat allowance is up to 3 servings per day of either 1 tsp. olive/canola oil, ¼ avocado or set amounts of various nuts.
- Dairy includes fat-free milk, low-fat cottage cheese, or 1 oz. grated parmesan or mozzarella cheese.
- Beverages are black, green or herbal teas; coffee, black or with artificial sweetener and maximum 1 tbsp heavy cream; and water.
- The entire goal here is to wean your taste buds from the sugar and processed grains habit. The Sonoma Diet indicates an overdependence on these types of foods cause your metabolism to become a body fat production factory.
Wave 2
- Proteins are the same with the limit removed for beans/legumes.
- Grains and fats remain the same.
- Vegetables now include one each from Tiers 2 (i.e., carrots) and 3 (i.e., sweet potato daily.
- Fruits are included under Tiers 2 and 3 (one from each daily).
- Dairy now includes 1 cup of fat-free plain yogurt.
- Beverages are the same with the addition of 6 oz. of wine daily, if desired.
Wave 3
- This is maintenance level although your basic plan should remain the same, not only for your weight, but for your health. You are free to add special treats now, but must experiment as to how many your body allows without weight gain. Some people are able to add a white potato or a dessert weekly, but for many, this may be too frequent.
- The healthier the treat, the more your body might handle and the book lists a few of these.
- Plan and make that treat really special and enjoy it, not a stale spur-of-the-moment pastry.
Go For It
Although this is a weight-loss plan, it is a healthy lifestyle that will pay many additional benefits as outlined in the book. Menus are included and recipes state prep time and nutrition information. Try this satisfying plan and see how well you feel!
Resource
Guttersen R.D. Ph.D., Connie; The Sonoma Diet; Meredith Corporation; 2005
 |
