The Sonoma Diet

I just finished wave 1 of the diet and lost 9 pounds. My husband lost 13. I feel like I am eating out in gourmet restaurants. The food is UNBELIEVABLE!! Even my 7 year old daughter, who by the way, is as skinny as a rail, loves the food. It's not a diet, its just a really healthy way of eating. I cant wait to try the recipes from wave 2.

I am a senior citizen so expected this to be slow for me but have been pleasantly surprised. I am halfway through Wave 1 and have been feeling great since starting this way of eating. Some hunger but it quickly dissipates. I am hoping the author comes out with a recipe book in conjunction with the Sonoma Diet since I plan to live like this for the rest of my life. Not hard to do and seems to work.

I am on Day 12 and am discouraged because I have only lost 5 pounds, and the needle on the scale has been stuck since last weekend. I had 20 lbs. to lose, total.
I had my first glass of wine last night since beginning, and I did savor it. Being a vegetarian, I'm afraid of becoming bored with my protein options. I do eat fish, but how many times can you have salmon in a week? She says to limit the beans, and that makes it difficult for vegetarians. Protein option ideas for veggies would be very welcome!

Denise, have you tried the Mediterranean Tuna and Caper Salad? I would imagine there are different types of fish available at the supermarket or fresh market. I think adding/marinating w/ spices would help to improve the flavor.

To Erica:

The diet is very veggie friendly. If you're ovo-lacto or vegan you make have to take the concepts and work them into your own recipes, but the auther does discuss using meat alternatives, and even gives some suggestions. Any protein source, provided it's low fat, is pretty much available. Beans, tofu, seitan...It might be useful to use the website more than the book because there's a nutritionist available through the website to answer questions. Good luck!

I started the Sonoma Diet one week ago and can already see results - I'm already down a size in my jeans! Yeah! I just have a little more "baby weight" to lose.
The Sonoma Diet is less like a diet and more how I want to eat for the rest of my life. I'm looking forward to adding the fruit in Wave 2, but I really haven't felt hungry or deprived. And the recipes are amazing! Even my husband, who wrinkles his nose at anything "diet" said the Balsamic Chicken was some of the best chicken he's ever eaten! I'm so glad someone finally wrote a book like this!

I started this "life change" (hate the word diet) on monday the 9th of Jan. After 5 days I lost 2 lbs. I also have been working out at Curves 3-4 days a week. I finally have the sparkle in my eyes back knowing there is hope and results. I must admit though, I did have a glass of wine after an especially hard day. But wave 2 is just around the corner! So far so good!!!!!!

It's helpful to read everybodies comments about the "diet". I have spent many, many hours worrying about my weight, only to see it continue to go up. I need to lose 60ish pounds. I was uncertain about getting started on this program because I have tried they all but can't seem to make them an on-going part of my life. I end up going back to my old ways and gaining all the weight back and more. I plan to buy the book tomorrow.

My husband and I have been on the Sonoma diet for about 2-weeks. He has lost 9 pounds and I have lost 7. I only want to lose 10! This is not a diet but a healthy eating plan. I had been on South Beach for two years and realized that I was always tired. I think I had cut good grains out of my life and also fruit. The Sonoma diet plan re-taught me to eat all my fruits and vegetables and whole grains! Also, buy fresh foods not packaged foods. My husband and I are enjoying shopping and cooking together. If you will dedicate your time to preparing your meals - Sonoma is for you! P.S. My energy level is already sky high!

I've been on the "diet" for 1 week - lost 9 pounds (I can tell its mostly in the belly and butt area)

I want to know if I can stay on the 1st Wave for another week? Since day ten is coming up ...

Thanks :)

I am on Day 5 and if you haven't tried the Roasted Vegetables recipe yet, I highly recommend it. Wonderful!

I like the fact that you can either follow the recipes to a T or add/delete items as long as you stick to the lists. Last night I used leftover brown rice, mixed it up with some stuff including canned tuna, spices, onions, celery, bell pepper, no salt, no sugar tomato sauce, etc. Since I had measured the grains and tuna before I made it, I was certain I was using good portion control. Anyhow, topped it off with a sliced tomato, baked for 20 mins. while also baking the vegis for the roasted vegi recipe, then topped the tomatoes with a bit of mozzerela cheese and basil, and ended up with a very delicious and filling meal. In fact I couldn't eat it all. Has anyone else noticed that they seem to fill up on less food? I know I do.
PS I've lost 5 pounds.
Dawn

Hey Chris,great job so far!!! I have read in the book that you can stay on wave 1 for as long as you want. How could it be bad for you. You're not missing out on anything nutritional.

This diet looks exactly like South Beach with a couple of very very minor changes to Wave/Phase 1. Cereal and bread allowed in w/p 1...otherwise it looks the same to me. What am I missing here? It's approach is the same...eliminate refined sugar/flour, which eliminates the cravings...etc. What is the big difference, if there is one, because it looks like a SB clone to me..the differences are very minor indeed.

My husband and I are on Day 14 of this diet. The food is absolutely delicious. We have learned so much about what our bodies need and how to really enjoy our food. The first 10 days were a little tough, but it pays off. We are not craving the sugars and we have gotten rid of the bad habits of just grabbing something quick to snack on. This diet has opened up a whole new world to us. Whole grains, fresh veggies and using olive oil on practically everything, which only brings out the best flavor in foods. I have always wanted to get away from the very convenient, very processed foods out there. I want my family to eat healthy. Now we can. I just needed someone to spell it out for me. Food tastes better, we feel healthier and we're excited about our new way of life. There are so many choices in this book. So far, we have not had to put a red "X" next to any of the suggested recipes. Bravo to the authors! I enjoy the sense of humor throughout and how this book makes us feel like normal human beings. We are thrilled to start our New Year off right. We plan to stick with this.

I'm on day 12 of the eating plan and I have lost 10lbs. I feel full all day long, and I was lucky that the first Wave I didn't have withdrawl cravings for sugary things. I'm enjoying the cooking and learning new recipes so much. I have another 40lbs to lose, so I've decided to go through Wave 1 another round to keep me focused. Before I even stepped on the scale after the first 10 days I could tell I had lost a significant amount of weight in my legs, hips and tummy. If you don't like to cook...this plan might be challenging for you.

I just started the diet yesterday, but am very hopeful! So far I like the recipes that I've read. Has anyone joined online? If so, what is your opinion? Is it worth it?

My wife and I are just starting wave 2. I've lost over 11 lbs. and she has lost over 15. I still get a little hungry(habit)and for some reason crave salty foods-not sugar. My bp is way down as is my blood sugar readings. We seemed tired at the beginning so started taking 'one a-day' as well as calcium. Seemed to help. However, we both have had periods when our stomachs were really unsettled as well as being constipated, especially my wife. She is in misery. Anybody know what could be going on??? Other than that, love the diet and food.

Hey lg, I have been on the new Sonoma lifestyle for a few weeks now and the following helped me a bunch. Make sure you are drinking plenty of water, at least 8 to 10 glasses a day and that you are eating whole grain high fiber cereal. When you get to Wave 2, it increases the amounts of grains, I have found that since all the veggies in Tier 1 are unlimited, this helps to add more fiber and food. Also, make sure you are not skipping meals and have snacks like almonds, peanuts, or even veggies. Keep enjoying the food and lifestyle!

Thanks gman. Been doing most of what you advise although my wife believes we are to stick with the plate size amounts of food we eat only at meal time plus the snacks listed in the meal guides. It seems you interpret 'unlimited' to be just that. Eat all the vegies you want or feel you need. Which is correct? Anything to help our digestive systems and my slight hunger pangs.

Myself and a friend are interpreting "unlimited" as an extra spinach salad with some raw veggies during the lunch or dinner meal. I felt like I needed a little extra food. I know that prior to the Sonoma Diet I never really ate whole grains, or such a wide variety of vegetables, the transition to more fiber in my diet, did affect my stomach for about a week. Perhaps I was not used to the fiber. Now, I feel great and love the foods. I make sure to not skip any meals and drink lots of water.

I've looked at this book several times and am tempted. I have A LOT to loose. I thought one lost weight with chemo...not so in all cases. I enjoy a glass of wine...my problem will be preparing food with disabled hands. Much of my problems stems from not only chemo but eating out since I can no longer cook because of the disablilities. Probably I'll give this a try...wish me luck because I am truly a Pillsbury Dough Girls with a Moon Pie Face and a Buffalo Hump.

Hi.. LG, I agree with gman, I have interpreted unlimited as being just that.... if I feel some hunger pains, (which I did at first but now have subsided), I just grab some vegis. I love to crunch on cucumbers, bell peppers, celery, etc. I even use a small amount of natural peanut butter on my celery on occasion. Another snack, spread a small amount on 2 Rye Krisp crackers... I think it is more important to feel full, with food that is "authorized" , than it is to allow yourself to actually get hungry before meal time. (Did you miss the 1 cup of popcorn snack on Wave 1?)
The bowel thing hasn't bothered me at all, I think lots of water helps...however, there could be a very slight chance that your wife has an intestinal problem that may or may not have something to do with the diet. If it continues, perhaps she should see a doctor.
Ann - A lot of the cooking is baking, broiling, etc. Things that really cook themselves. The prep time is cutting, chopping, etc. A lot of items can be bought precut...or perhaps there are others in your family who would also benefit so they can help? At first I thought , wow, what a lot of time to do this, but it really ISNT a lot of time and the time I spend preparing the meal has become mentally satisfying, since I am doing something for myself that has great benefits. I take an hour or so on the weekend and prepare all the vegis, rubs, marinades, whatever, that I am going to use. I put everything in Ziploc bags so meal prep is a breeze.

Dawn, DAY 11, and lost 13 pounds so far

The Sonoma Diet caught my eye because is encourages a glass of wine :-) Learning about the power foods was very interesting to me and have even shared them with others.

I decided to try the diet for several reasons:
-Feeling Tired
-Not Eating and Gaining Weight
-Low iron count when wanting to donate blood

I am at day 13 and wanted to lose 10-12lbs. Although I have only lost 4lbs, I am happy with the progress because the last diet attempted took me a month to lose 1/2 of a pound(obviously not worth it) and felt tortured and hungry all the time.

Overall I feel better and feel that I am doing a good thing for my body.

2 Questions for you folks with a bit more experience...
Friday is always PIZZA night in our house, I have been able to get through the last 2 fridays without indulgng but wondered if there is a SONOMA PIZZA that can be made for satisfy the PIZZA craving.

I am contemplating joining the online SONOMA diet... Those of you who subscribe can you share why you feel it is worthwhile?

Thanks!

I love this book--the food is great. I don't have many pounds to lose and I walk 1-2 miles per day.
Here's my problem, the first week (last week)I began to experience headaches (not normal for me). I increased my water intake as well when I started the "diet". So, I don't think its because I'm dehydrated. Any thoughts?

This diet is great! I'm on day 6 and have lost 7 1/2 pounds and am not hungry at all! I would eat when I got bored and now I have no desire to snack! As I see the pounds disappear the more motivated I get to say "no" to the bad foods. I haven't made any of the recipes really, I more so take the Wave 1 ingredients and become creative. How can you go wrong with the choices you have?! Keep up the good work all! 33 1/2 pounds to go.

Kelly:
You might be having caffiene withdrawals, if you have cut down on caffiene intake (chocolate, coffee, sodas, tea, etc. ) I know that when i cut out coffee cold turkey, i have a few days of low grade headache. Maybe sugar withdrawals act the same way.... I just think about how hard the body works while adjusting to a new food intake; getting rid of wastes, changing blood sugar highs and lows, and changing metabolism. Lots of water to help the blood work better sounds like a great solution.

Dawn

I'm on the SBD now and have thought about adding the Sonoma diet as well - for variety! I think they're very similar in that they promote healthy eating habits. It's all common sense to me (I know what it takes to lose weight, but just don't like change!) but there's just something about having something to follow that seems to help, you know? I hate 'going on a diet', so like everyone else, I'm trying not to look at it as that; just as making some healthy changes in life (with a few special-occasion cheats thrown in). I have high cholesterol and have to do something better. I think I've got it figured out! (lost 19 lbs since just before Thanksgiving and have just started a little exercise too) GOOD LUCK EVERYONE! THINK HEALTHY!

Oh, and I forgot to mention that I too really think portion sizes are way out of wack in our country. What do we expect will happen if we eat all we want! Again, it's common sense! I just have to be very aware of what I eat, and especially learn to control portions, if I want anything to work! (I can have a SMALL piece of cake and eat it too ONCE IN AWHILE!)

LOVE THIS BLOG! SEE YA!

Hi all a lot of firsts i guess. I am a divorced male and well to be blunt my diet really stinks. I probably eat all the wrong foods at the wrong times. I am about 20 lbs overweight which may not sound like much to some of you but honestly its all right there in the gut so it affects my breathing when i bend and causes great discomfort. I wont say my cooking is terrible because i think anyone can read directions. I am going to buy the book today "and a weight scale" and prepare to hit the grocery store. Good luck to all of us. Oh and I never wrote to a blog either!

Its too bad the first posted comments appear first.
I really like this plan because the food is very good and she streses the inclusion of healthy foods, not the exclusion of bad foods. BUT - for those of you stressing you are glad to have pasta, etc, yes, you can - but it must be WHOLE GRAIN. Which is great!!!! I was impressed in Italy with how they ate, and yet were thin. But everythign there is made from scratch with wonderful ingredients!!! Be preapred to do some cooking, and spend a little extra on things like vine-ripened tomatoes. ITS WORTH IT. And you save money by not eating out or buying "convenience" foods.

We started this yesterday. My husband needs to lose about 25lbs. I'm looking to lose about 6-8lbs.
I was hoping to find a message board for the diet, but this is pretty good too! I don't want to plunk down $65 for the online one yet.

What are you favorite recipes? My husband is not a big veggie lover, but really enjoyed the Chicken in papillote I made last night. We're trying to follow the menus as closely as possible. I'm making the flank steak tonight!

I've heard alot of things about this diet, is there anyone out there that has tried it and lost weight? I would like to lose 10 to 15 pounds, but before i go for it i would like to know if anyone met their weight loss goal.

I am using the website and I don't think it's worth the money. You have a board that you can ask the nutritionist questions, but you can't engage in a dialogue - You ask, she responds, that's it unless you want to start a NEW thread for clarification.

There are the same ol' tools - weight trackers, online diaries, etc. The "Ask Dr. Guttersen" section is a repeating group of questions - all of which I saw were answered in the book.

So, for the money, it's nothing innovative. Save the $25, find an online group (iVillage?) and buy a good bottle of wine instead. I will be cancelling my online membership after my first five week minimum.

That being said, I do enjoy the diet and think it is set on sound principles. I hope to continue to have success and follow their protocols, but the book is really all you need.

Hi all...former SBD peep here...for those of you trying Sonoma who have done SB - can you tell me if Sonoma eliminates cravings like SB does? I'm concerned that grains, whole grain cereal, pasta etc. in phase/wave 1 might keep me craving more. One big plus with South Beach was it truly did eliminate all cravings for me...I'm wondering if Sonoma will do the same or just keep me wanting more. It seems very healthy but more "preparation/cooking oriented" - and I'm a poor cook with a teensy kitchen. Anyhoo...feedback appreciated from any who have tried both South Beach and Sonoma...I'm curious about your comparison and results thus far. THANKS!

Hi past SB dieter, I've lost 12 lbs. in 3 1/2 weeks. I follwed the exact Sonoma Diet plate sizes and menus. (some days just ate by the food lists, I DID NOT HAVE cravings- was not hungry. I really felt the difference by the 7th day. The first few days a little, but now, after 3 weeks, still none! Cooking really is pretty easy.
I did some reading in the book and learned that the amount of whole grains are enough to enjoy but not enough to trigger cravings. THis way, you dont feel like you are missing out. What really helped was to go cold turkey on the sweets and sugars, dont miss them, I like the fruit as my sweets.
I feel great and can stick to this, go for it!

Here's a Sonoma Pizza Reicpe for Barbara....

Greek Pizza (Serves 4)
Ingredients
1 12-inch (10-ounce) whole wheat Italian bread shell (Boboli)
2 cups whole fresh baby spinach leaves
8 ounces cooked skinless chicken breast, sliced
1/2 cup cherry tomatoes, quartered
1/4 cup crumbled reduced-fat feta cheese (1 ounce)
2 tablespoons chopped walnuts or pine nuts
1/2 teaspoon dried oregano, crushed, or 1 1/2 teaspoons chopped fresh oregano
1/2 teaspoon dried rosemary, crushed, or 1 1/2 teaspoons chopped fresh rosemary
Instructions
1. Place bread shell on a large baking sheet. Top with spinach, chicken, tomatoes, cheese, nuts, oregano, and rosemary. Drizzle with Red Wine Vinaigrette. Bake in a 400°F oven for 10 to 15 minutes or until heated through.

Red Wine Vinaigrette: In a small bowl combine vinegar and shallot. Let stand for 5 minutes. Whisk in mustard. Add oil in a thin, steady stream, whisking constantly until combined. Stir in kosher salt and pepper. Use immediately or cover and chill for up to 3 days before using. If chilled, let stand at room temperature about 30 minutes; whisk before using.

Here's the Red Wine Vinaigrette recipe that goes on the pizza:

Red Wine Vinaigrette
Makes 1/3 cup
2 tablespoons red wine vinegar
1 tablespoon finely chopped shallot
1½ teaspoons Dijon-style mustard
2 tablespoons extra-virgin olive oil
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
Instructions
1. In a small bowl combine vinegar and shallot. Let stand for 5 minutes. Whisk in mustard. Add oil in a thin, steady stream, whisking constantly until combined. Stir in kosher salt and pepper. Use immediately or cover and chill for up to 3 days before using. If chilled, let stand at room temperature about 30 minutes, whisk before using.

Thanks Ben for your feedback...it's reassuring to hear that even with the grains you didn't experience any cravings. I do tend to think Sonoma offers more variety than South Beach but I'm an all or nothing type...had great results with south beach but have been back in carb and sugar-o-holic mode and before I charge into Sonoma I wanted to get some feedback from those who've tried both. Hoping to ensure that in fact it doesn't promote those carb cravings that kill me every time. Thanks again! Anyone else tried both Sonoma and South Beach? Your comparison and results? Thanks!

That Greek pizza is amazing. Actually all of the recipes to date are great. I've lost 10lbs in 3 weeks and can wear my 8's again. Yea! This diet is so easy, delicious, and adaptable for life. I'm sick of loosing and gaining the same 20 lbs. This is a keeper.

I enrolled in the online program, and I have to agree with the above poster that as it stands, it is not worth the money. It has several glitches and I was also disappointed in the Ask Dr. G. page. However, since it is fairly new, I'm hoping that it will evolve. If not, I too will be canceling my membership at the end of week 5. I will continue with the diet no matter what.