The Sonoma Diet

to jody
what a wonderful thing as u are sharing your diet ideas!!!and the book with others
congrats on the weight lose!!! way to go
i hope this will work for me!!!
i am willing to listen to any advise as i am doing the south beach mon am is my 2nd wk so maybe i can just go right to wave 2??????????????

thanks susie

Marci said:
I'd love to try this diet but hate to cook. Especially since I'd probably be making 2 meals, one for my kids and one for me. Are there any quick and easy meals in the book?[...]

The author of Sonoma, Dr. Gutterson, attributes overweight to over-consumption of refined sugars and flours and other “fast-absorbing foods” that displace fruits and vegetables. Her remedy is to eat controlled portions of the fresh, minimally processed whole foods of the healthy Mediterranean diet.

Portions are controlled by eating off 7 and 9-inch plates and from 2-cup bowls, covering percentages of the plate with protein foods, grains, fruits, and vegetables. Fatty food portions are also controlled. Allowable foods are numerous, including whole grain products, fruits, vegetables, chicken, lean beef, fish, poultry, pork, veal, low-fat dairy, legumes, eggs, nuts, and wine.

Her “Wave 1” lasts 10 days and is designed to teach portion control and to overcome habitual over-consumption of concentrated sugar, refined flours, and other highly processed foods. Wave 2 includes more variety, adds fruit and wine (optional), fat-free yogurt, and more calories. Both waves include unlimited particular vegetables characterized by high fiber and low calorie-density. In Wave 3—the rest of your life—you eat more fruits and vegetables and continue to avoid fatty meats, fruit juices, potatoes, full-fat dairy, trans fats, saturated fats, sugary sweets, and refined grains. She’s fanatical about avoiding saturated fats.

At first glance, it appears the author puts everyone on the same eating plan, whether a 325-pound ditch-digger or 150-pound desk jockey. However, she allows “bigger men” and very physically active women the option of more snack calories, about 400 daily. Dr. Gutterson never reveals how many calories are on the diet, nor how many should be. A review in Consumer Reports estimated that calories on Sonoma were 1,390 per day. That’s fine for most women, but inadequate for most men. The extra snacks for men, along with unlimited veggies, should get them up to a more reasonable intake. Consumer Reports calls Sonoma an “updated lower-carb diet.” Sonoma may have more protein than the traditional Mediterranean diet, but it is by no means low-carb.

Dr. Gutterson recommends following her specific thrice-daily meal recipes for Waves 1 and 2, a total of 24 days. But you are free to come up with your own meals based on the approved-foods list and plate percentages. Her meals entail a significant amount of preparation, but the recipes look like they would be worth it.

Since this is a review, I feel obligated to criticize something. So... 1. Dr. Gutterson never discusses reasonable goal weights. 2. She doesn’t understand that jogging and biking are aerobic exercises, not strength training. 3. She doesn’t discuss exercise much, although does recommend it and gives good basic advice. 4. She recommends breakfast cereals with at least 8 grams of fiber per serving. These are unpalatable and, fortunately, rare. (Three grams per serving is fine.) 5. Sonoma is not as customizable as I would prefer. 6. Cold-water fatty fish should have made it onto her list of Top Ten Power Foods.

Dr Gutterson provides an extensive scientific reference section, which is both admirable and helpful. Another feature I love is the pull-out section in the back of the book which summarizes the approved foods and depicts the plates and bowls with food percentages. Pin these to your refrigerator or take to the grocery store. An entire chapter is devoted to common problems of dieters, such as eating at restaurants.

“The Sonoma Diet” is a masterful application of the Mediterranean diet to weight loss. I congratulate Dr. Gutterson. For readers with further interest, please see my book, “The Advanced Mediterranean Diet: Lose Weight, Feel Better, Live Longer.” Here you will find a higher degree of individual customization (four calorie levels), extensive discussion of physical activity, and meal plans with less cooking.

-Steve Parker, M.D.
author of The Advanced Mediterranean Diet

The author of Sonoma, Dr. Gutterson, attributes overweight to over-consumption of refined sugars and flours and other “fast-absorbing foods” that displace fruits and vegetables. Her remedy is to eat controlled portions of the fresh, minimally processed whole foods of the healthy Mediterranean diet.

Portions are controlled by eating off 7 and 9-inch plates and from 2-cup bowls, covering percentages of the plate with protein foods, grains, fruits, and vegetables. Fatty food portions are also controlled. Allowable foods are numerous, including whole grain products, fruits, vegetables, chicken, lean beef, fish, poultry, pork, veal, low-fat dairy, legumes, eggs, nuts, and wine.

Her “Wave 1” lasts 10 days and is designed to teach portion control and to overcome habitual over-consumption of concentrated sugar, refined flours, and other highly processed foods. Wave 2 includes more variety, adds fruit and wine (optional), fat-free yogurt, and more calories. Both waves include unlimited particular vegetables characterized by high fiber and low calorie-density. In Wave 3—the rest of your life—you eat more fruits and vegetables and continue to avoid fatty meats, fruit juices, potatoes, full-fat dairy, trans fats, saturated fats, sugary sweets, and refined grains. She’s fanatical about avoiding saturated fats.

At first glance, it appears the author puts everyone on the same eating plan, whether a 325-pound ditch-digger or 150-pound desk jockey. However, she allows “bigger men” and very physically active women the option of more snack calories, about 400 daily. Dr. Gutterson never reveals how many calories are on the diet, nor how many should be. A review in Consumer Reports estimated that calories on Sonoma were 1,390 per day. That’s fine for most women, but inadequate for most men. The extra snacks for men, along with unlimited veggies, should get them up to a more reasonable intake. Consumer Reports calls Sonoma an “updated lower-carb diet.” Sonoma may have more protein than the traditional Mediterranean diet, but it is by no means low-carb.

Dr. Gutterson recommends following her specific thrice-daily meal recipes for Waves 1 and 2, a total of 24 days. But you are free to come up with your own meals based on the approved-foods list and plate percentages. Her meals entail a significant amount of preparation, but the recipes look like they would be worth it.

Since this is a review, I feel obligated to criticize something. So... 1. Dr. Gutterson never discusses reasonable goal weights. 2. She doesn’t understand that jogging and biking are aerobic exercises, not strength training. 3. She doesn’t discuss exercise much, although does recommend it and gives good basic advice. 4. She recommends breakfast cereals with at least 8 grams of fiber per serving. These are unpalatable and, fortunately, rare. (Three grams per serving is fine.) 5. Sonoma is not as customizable as I would prefer. 6. Cold-water fatty fish should have made it onto her list of Top Ten Power Foods.

Dr Gutterson provides an extensive scientific reference section, which is both admirable and helpful. Another feature I love is the pull-out section in the back of the book which summarizes the approved foods and depicts the plates and bowls with food percentages. Pin these to your refrigerator or take to the grocery store. An entire chapter is devoted to common problems of dieters, such as eating at restaurants.

“The Sonoma Diet” is a masterful application of the Mediterranean diet to weight loss. I congratulate Dr. Gutterson. For readers with further interest, please see my book, “The Advanced Mediterranean Diet: Lose Weight, Feel Better, Live Longer.” Here you will find a higher degree of individual customization (four calorie levels), extensive discussion of physical activity, and meal plans with less cooking.

-Steve Parker, M.D.
author of The Advanced Mediterranean Diet

I finished wave 1 with a total weight loss of 14 lbs!! I have a good feeling it is water weight loss. What do you think?

I started eating Sonoma style more than two years ago and have shed nearly 50 lbs. I do make it a point to include, if not all, most of the 10 power foods on my weekly shopping list. Changing the way I eat came with changing the way I think. I made the decision to make selections of what eat from the 10 power foods. Sonoma style offers a healthy, delicious way to eat. It's coming to terms with yourself, that you want to change the way you eat, that you want to be physically active and that you are willing to follow a plan that makes sense. I am glad I chose the Sonoma plan.

I started the Sonoma way of eating last summer and lost almost 20 pounds in three months. I felt great and my family couldn't stop telling me how good I looked! My husband said these were the best meals I've ever cooked; even my kids (ages 11, 8 and 3) loved the meals. My older two loved helping me do all the prep work so not only was I serving my family good meals, I was also enjoying some good "mommy and me time" with my girls which often turned into a teaching time. After spending some time out of the country and away from my normal cooking and eating habits, I slipped off the Sonoma boat for a while, and while some pounds have found their way back on my hips, I can still fit into my clothes from last summer. I still am aware of my portions and try to make better choices, like no prepared boxed food, white flour or sugar. Cooking the Sonoma way makes me feel like a gourmet cook and my family loves it. I'm starting Wave 1 again this week and don't plan on leaving the country this year! I don't think of this as a "diet" but more of a lifestyle change that's for the better. This might not be for everyone, but I've learned not to be so hard on myself and leave room for mistakes, because everyone makes them and nothing is perfect. I make it work for me and my family and they support me in my efforts. They want the best wife and mom they can have and I want to give them my very best. Feeling good about myself helps me do that. Thanks, Sonoma Diet, for helping me get back on the road to health!

I have been on the Sonoma diet for 6 days and I am discouraged because I have lost any weight. I haven't added any regular exercise yet, so I'll try that. I am going keep with it for now because the food is so much healtier for me than the stuff I ate before and maybe I can encourage my family to eat better with me.

I did this diet 3 years ago and it worked awsome for me. I kept the 25 pounds off until I went to nursing school full time while maintaining my full time job. I completely quit making healthy choices and gained the weight back. now that I am done with school, I am gonna do this diet again, and stick with it this time. It was easy to eat out or cook at home, as long as your schedule is not overstuffed

My husband and I started the sonoma diet last week, we're on day 5 and cannot believe how incredible the food is! The food we were eating before we started the sonoma diet was so boring compared to the food we're eating now! It has been difficult not eating as much, and the first night I had hunger pains like I've never had before! But now I'm not as hungry, and am not eating as much. Our scale is broken so I dont know if I've lost any weight, but I feel great!

One question that I have though that maybe someone could help me with is about the unlimited vegetables. Does unlimited mean we can have as much vegetables as we want whenever? If I'm hungry can I have any of those vegetables on the list? My sister in law said we had to follow exactly to the tee, and now have anything extra that isn't in listed for each day, but some days I feel fairly hungry. Any suggestions?

I want to loose 35 lbs, since I just had our first baby, and I'm thinking it might be a bit tough, especially to tackle the areas that aren't the same as they were before... but I'm excited to continue on with the food. Keep you posted on how things go! If anyone has any suggestions that might be good for me that'd be great! Thanks!!