The Sonoma Diet Plan

Throw out your junk food and fill your fridge with vegetables, whole grains, and lean protein. The Sonoma Diet is loosely based on the Mediterranean diet: focus is placed on eating delicious, fresh whole foods that you can enjoy daily. The Sonoma Diet plan promises a trimmed waist and better health in just 10 days. It has been touted for its ability to limit heart disease, cancer, obesity, diabetes, and prolong life. The three phases on the plan are designed to rid your body of the dependency on refined foods, which are seen as the culprit in weight gain and ill health. An interesting rule on the first phase of the diet is having a "garbage party" where you throw away all your refined goods hiding in your refrigerator, pantry, and freezer. Luckily, wine is not tossed, but should be set aside until you finish the initial 10-day phase.

What makes the Sonoma Diet a different weight loss plan?

The unique way to control meals is by the "plate-and-bowl concept," where you divide your plate into sections that should be filled with the appropriate amount of grains, protein, dairy, fruit, or vegetables (depending on meal). It is a simplified method to control calories without counting calories, weighing foods, or keeping a food journal.

What is the Sonoma Diet?

The Sonoma Diet plan is divided into three phases or "waves":

• Wave 1 lasts 10 days. It is the most energy-restrictive phase and a period of rapid weight loss. It is considered the cleansing phase, ridding the body of its cravings for highly processed foods that Americans are addicted to. In order to enter the first phase, you must throw all your processed foods into the garbage.
• Wave 2 is designed to be the major part of the diet until your weight loss goal is achieved. Wave 2 can take a few weeks, months, or even years, but the Sonoma Diet plan stresses the importance of enjoying meals and never feeling like it is restrictive (unless eliminating all sweets is de facto restrictive for you). During this wave, variety is stressed as the allowable food list doubles. If you fall off the wagon in wave 2, don't worry-you can go back to the 10 days of wave 1 and start over again.
• Once your perfect weight for life is achieved, Wave 3 has begun. The basic rule is to "do whatever you think is best for staying within the guidelines" of the Sonoma Diet in order to sustain your weight. Finally "special treats" like a single Hershey's miniature chocolate are allowed but only on special holidays -meaning you can now have a sliver of birthday cake at a party.

Weight loss is achieved through portion control and calorie restriction (approximately 1,000 calories per day on Wave 1 and 1,500 calories per day on Wave 2). Portion control is regulated using a "plate-and-bowl concept" where you can fill a 7-inch bowl for breakfast and a 9-inch plate for lunch and dinner with the acceptable foods. This method is easier than counting calories or grams of carbohydrates and allows for daily flexibility of the menu.

A typical day on the Sonoma Diet plan would include:

• Breakfast: Whole grain cereal and skim milk
• Lunch: Black bean soup with a spinach salad topped with vinaigrette dressing and 1 cup of fresh berries
• Dinner: Pork tenderloin, roasted zucchini, and quinoa salad
• Snack: Two celery stalks with 2 tablespoons of peanut butter, and 22 almonds (men would add 2 cheese sticks)

Sample menus, tons of recipes, tips for eating out, and other methods of assistance are available through the book or online.

What are the weight loss expectations?

The Sonoma Diet promises rapid weight loss during wave 1 and then slower weight loss during wave 2. There are no specifics to the amount of weight you should lose.

Is exercise promoted?

Slow movers, take heart: exercise is barely mentioned on this plan.

Are supplements recommended?

One multivitamin per day is recommended on the Sonoma Diet plan.