Sonoma diet
Encyclopedia
The Sonoma Diet is a dietary system that was developed by Connie Guttersen, and is a derivation of the Mediterranean diet
.
The diet plan consists managing portion sizes and eating approved foods centered around 10 items known as the "power foods". According to the creator of the diet these foods were chosen for their nutritional value and intense flavors. The power foods are whole grains
, almonds
, bell peppers
, tomatoes
, broccoli
, grapes
, spinach
, blueberries
, strawberries
and olive oil
.
and South Beach Diet
, the Sonoma Diet has three distinct stages known as waves. The first phase which lasts 10 days is the most restrictive phase with the smallest number of foods allowed with the smallest portion sizes. During this stage, sugar
intake is greatly reduced.
During the next phase a wider variety of foods are allowed and weight loss slows to a more gradual pace. Phase two continues until the target weight is reached. Phase three is known as the maintenance stage with a wider range of foods being allowed (including the occasional dessert).
or low sugar diet. People following the diet are allowed to eat whole grains, bread
s and cereal
s during all three stages of the diet. The plan does recommend avoiding white flour, saturated fat
s and recipes with additional sugar.
One of the tools used to teach portion management is plate size. For breakfast
, the diet recommends using an 18 centimeter (7 inch) plate and for lunch and dinner
a 23 centimeter (9 inch) plate is also recommended.
Mediterranean diet
The Mediterranean diet is a modern nutritional recommendation inspired by the traditional dietary patterns of southern Italy, Crete and much of the rest of Greece in the 1960s....
.
The diet plan consists managing portion sizes and eating approved foods centered around 10 items known as the "power foods". According to the creator of the diet these foods were chosen for their nutritional value and intense flavors. The power foods are whole grains
Whole grain
Whole grains are cereal grains that contain cereal germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm. Whole grains can generally be sprouted while refined grains generally will not sprout. Whole-meal products are made by grinding whole grains in order to make...
, almonds
Almond
The almond , is a species of tree native to the Middle East and South Asia. Almond is also the name of the edible and widely cultivated seed of this tree...
, bell peppers
Bell pepper
Bell pepper, also known as sweet pepper or a pepper and capsicum , is a cultivar group of the species Capsicum annuum . Cultivars of the plant produce fruits in different colors, including red, yellow, orange and green. Bell peppers are sometimes grouped with less pungent pepper varieties as...
, tomatoes
Tomato
The word "tomato" may refer to the plant or the edible, typically red, fruit which it bears. Originating in South America, the tomato was spread around the world following the Spanish colonization of the Americas, and its many varieties are now widely grown, often in greenhouses in cooler...
, broccoli
Broccoli
Broccoli is a plant in the cabbage family, whose large flower head is used as a vegetable.-General:The word broccoli, from the Italian plural of , refers to "the flowering top of a cabbage"....
, grapes
Grape
A grape is a non-climacteric fruit, specifically a berry, that grows on the perennial and deciduous woody vines of the genus Vitis. Grapes can be eaten raw or they can be used for making jam, juice, jelly, vinegar, wine, grape seed extracts, raisins, molasses and grape seed oil. Grapes are also...
, spinach
Spinach
Spinach is an edible flowering plant in the family of Amaranthaceae. It is native to central and southwestern Asia. It is an annual plant , which grows to a height of up to 30 cm. Spinach may survive over winter in temperate regions...
, blueberries
Blueberry
Blueberries are flowering plants of the genus Vaccinium with dark-blue berries and are perennial...
, strawberries
Strawberry
Fragaria is a genus of flowering plants in the rose family, Rosaceae, commonly known as strawberries for their edible fruits. Although it is commonly thought that strawberries get their name from straw being used as a mulch in cultivating the plants, the etymology of the word is uncertain. There...
and olive oil
Olive oil
Olive oil is an oil obtained from the olive , a traditional tree crop of the Mediterranean Basin. It is commonly used in cooking, cosmetics, pharmaceuticals, and soaps and as a fuel for traditional oil lamps...
.
Phases
As with the Atkins Diet, Zone dietZone diet
The Zone diet is a diet popularized in books by biochemist Barry Sears. It advocates consuming calories from carbohydrates, protein, and fat in a balanced ratio.- Theory :...
and South Beach Diet
South Beach Diet
The South Beach Diet is a diet plan designed by cardiologist Arthur Agatston and dietician Marie Almon as an alternative to low-fat approaches such as the Ornish Diet and the Pritikin Diet advocated by the American Heart Association in the 1980s. Although the original purpose of the diet was to...
, the Sonoma Diet has three distinct stages known as waves. The first phase which lasts 10 days is the most restrictive phase with the smallest number of foods allowed with the smallest portion sizes. During this stage, sugar
Sugar
Sugar is a class of edible crystalline carbohydrates, mainly sucrose, lactose, and fructose, characterized by a sweet flavor.Sucrose in its refined form primarily comes from sugar cane and sugar beet...
intake is greatly reduced.
During the next phase a wider variety of foods are allowed and weight loss slows to a more gradual pace. Phase two continues until the target weight is reached. Phase three is known as the maintenance stage with a wider range of foods being allowed (including the occasional dessert).
Recommendations
This diet is not classified as a low-carbohydrate dietLow-carbohydrate diet
Low-carbohydrate diets or low-carb diets are dietary programs that restrict carbohydrate consumption usually for weight control or for the treatment of obesity. Foods high in digestible carbohydrates are limited or replaced with foods containing a higher percentage of proteins and fats...
or low sugar diet. People following the diet are allowed to eat whole grains, bread
Bread
Bread is a staple food prepared by cooking a dough of flour and water and often additional ingredients. Doughs are usually baked, but in some cuisines breads are steamed , fried , or baked on an unoiled frying pan . It may be leavened or unleavened...
s and cereal
Cereal
Cereals are grasses cultivated for the edible components of their grain , composed of the endosperm, germ, and bran...
s during all three stages of the diet. The plan does recommend avoiding white flour, saturated fat
Saturated fat
Saturated fat is fat that consists of triglycerides containing only saturated fatty acids. Saturated fatty acids have no double bonds between the individual carbon atoms of the fatty acid chain. That is, the chain of carbon atoms is fully "saturated" with hydrogen atoms...
s and recipes with additional sugar.
One of the tools used to teach portion management is plate size. For breakfast
Breakfast
Breakfast is the first meal taken after rising from a night's sleep, most often eaten in the early morning before undertaking the day's work...
, the diet recommends using an 18 centimeter (7 inch) plate and for lunch and dinner
Dinner
Dinner is usually the name of the main meal of the day. Depending upon culture, dinner may be the second, third or fourth meal of the day. Originally, though, it referred to the first meal of the day, eaten around noon, and is still occasionally used for a noontime meal, if it is a large or main...
a 23 centimeter (9 inch) plate is also recommended.
External links
- Official Sonoma Diet Website
- WebMD.com Sonoma Diet Opinion
- Connie Guttersen Interview from CBS
- Flaws Of The Sonoma Diet You Need To Know About - By Dr. Katlen Zenmen, MPH, RD, LD