The Sonoma Diet
The Sonoma diet is a tighter, portion controlled interpretation of the Mediterranean diet which has been touted for its ability to limit heart disease, cancer, obesity, diabetes and prolong life.  The Mediterranean diet has earned its stellar reputation because it is centered around eating varied, healthful, nutrient-rich whole foods with an emphasis on plant-based varieties. And although the Sonoma Diet is nutritionally based on the Mediterranean diet, the author claims that its flavors are inspired by the culinary palette of Sonoma County. 

Ten of the nutrient-rich foods which make up the Sonoma Diet (and the Mediterranean diet) are referred to as “power foods” and include bell peppers, almonds, whole grains, extra virgin olive oil, broccoli, blueberries, grapes, strawberries, spinach, and tomatoes. Other foods on the menu include skinless white meat poultry, lean cuts of red meat, lamb, pork, fish, shellfish, eggs, non-fat dairy, soybeans — and of course, olive oil and nuts are your main source of dietary fat. Other “good” fats include fish oil and avocados. You’re also instructed to choose an abundance of fresh fruits and vegetables and to select whole grains and fiber–rich grains over processed grains and white flour.  The diet is structured into 3 “waves” (or phases) and each wave of the diet instructs you on how to fill your plate with the right stuff.  Fruits and vegetables are categorized into three tiers which simply recognize that some are more caloric than others making them less conducive to weight loss.  For instance, tier 1 vegetables are lower in calories and may be eaten often and in all stages (waves) of the diet, they include: asparagus, eggplant, spinach, tomatoes and more.  Tier 2 and 3 vegetables are a bit more caloric are off limits during the most restrictive, first wave of the plan — these include veggies such as artichokes, carrots, corn and sugar snap peas. It’s no surprise that you’ll have to avoid/limit sugary sweets, saturated and hydrogenated fats, refined flour and grains, full fat cheese and fatty meats like bacon and sausage. Good news, when you make it to wave 2 and 3, you can enjoy an occasional glass of wine.

Another key to weight loss, according to Sonoma’s plan is the “plate-and-bowl” concept which means using a 7-inch plate or bowl for breakfast, and a 9-inch plate for lunch and dinner as a means of controlling portion sizes.  During each wave of the diet you’ll be instructed on how to fill your plate with the right stuff. 

How the diet breaks down
Wave 1 (lasts 10 days): Foods to avoid during wave 1 include: all fruits, all tier 2 and 3 vegetables and wine.  This is the most restrictive phase of the diet and therefore the period of most rapid weight loss. 

Dinner (9-inch plate) filled with 30 percent protein, 20 percent grains, 50 percent tier 1 vegetables.

Sample menu day for Wave 1:

Breakfast
2 scrambled eggs with 1 slice whole grain toast

Lunch
Salad nicoise with tuna (*recipe in book) and 1/2 of a whole wheat wrap or pita

Dinner
Tandoori chicken with roasted eggplant salad (*recipes in book)

Snacks for men
28 peanuts
Cucumber or raw zucchini slices topped with 3 Laughing Cow
Light Garlic and Herb spreadable cheese wedges

Snacks for women
14 peanuts
Cucumber or raw zucchini slices topped with 1 Laughing Cow
Light Garlic and Herb spreadable cheese wedge    

Wave 2 (where you’ll stay until reaching your target weight): You can now introduce fresh fruits and a larger variety of vegetables in to your diet as well as an occasional glass of wine. 

Dinner (9-inch plate) filled with 25 percent protein or dairy, 25 percent fruit, 25 percent vegetables and 25 percent grains.  

Sample day for Wave 2:

Breakfast
Whole grain cereal with skim milk

Lunch
Tangy black bean soup (*recipe in book), spinach salad with vinaigrette, 1 cup fresh berries

Dinner
Latin spiced pork tenderloin, toasted quinoa pilaf, roasted zucchini (*recipes in book), 1/2 cup cantaloupe or other tier 2 fruit, 1 glass wine (Pinot Noir or Zinfandel)

Snacks for men
2 mozzarella string cheese sticks, 2 celery stalks with 2 tbsp. peanut butter, 33 almonds

Snacks for women
2 celery stalks with 2 tbsp. peanut butter and 22 almonds

Wave 3 (Once target weight has been achieved — long-term maintenance phase): food percentages will by now be second nature — you should no longer need the book’s meal guides for eating a balanced meal. You can eat unlimited fruits and vegetables.

The Bottom Line
Pros: The Sonoma Diet does not involving calorie counting, weighing foods or keeping track of points.  You can choose which foods to eat as long as the food is considered an “allowed” food and as long as you follow the daily meals guides in the book which instruct you on how to fill your bowl or plate with the right balance, variety and combination of foods.  There are lists of proteins, grains, fats, and vegetables in the book that you can choose from in order to mix-and-match your meals to your liking as well as meal plans and recipes (500 recipes in the book) for each wave of the diet.

Cons: This diet is not revolutionary.  We already know that fresh fruits, vegetables and whole grains are good for us.  Little focus in the book is given to exercise.

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