Lose weight with the Sonoma Diet

The Sonoma Diet is a popular diet in America originating from the Sonoma wine region in California. People from this region appear to be healthier and slimmer than the rest of America. This diet labels some types of food as power foods and drinking wine is allowed. It consists of three different phases. How does this diet work and does it work for weight loss?

Sonoma Diet

  • The three phases of the Sonoma diet
  • Power food
  • Wine as part of the Sonoma diet
  • Advantages
  • Cons

This diet was developed by American registered dietitian Connie Guttersen. She has written a book about this. This diet was launched in America at the beginning of 2006 and the diet is very popular. This diet gets its name from the Sonoma area of California. The city of Sonoma in California and the Sonoma Valley are known for their wines. This gives the area a Mediterranean influence. Dietitian Guttersen discovered that residents of the Sonoma wine region were healthier and slimmer than the rest of the American population. The starting point of this diet is power foods such as: almonds, peppers, blueberries, broccoli, grapes, oil foil, spinach, strawberries, tomatoes, grains and wine. The key here is to take small portions. The Sonoma diet has many similarities with the South Beach diet and the Atkins diet.

The three phases of the Sonoma diet

As with the Atkins and South Beach diets, the Sonoma diet also consists of different phases. The diet is based on taking the right amounts of food without counting calories. Guttersen’s book prescribes the distribution of proteins, grains and vegetables. Wine, as a product derived from grapes, is an important part of the Sonoma diet.
An important part of the diet is adjusting portion sizes. For example, you can adjust the size of your portions by choosing a small plate of 18 centimeters in diameter for breakfast and a plate of 23 centimeters in diameter for dinner.

Phase 1:

The first phase lasts 10 days and this is the strictest phase. During this period, fruit should be avoided, just like all other products containing sugars. In addition to sugar, most sources that contain carbohydrates are avoided, as is the case with alcohol. Saturated fats should also be avoided as much as possible. Too many saturated fats cause high cholesterol and have adverse effects on health. Examples of food with the wrong fats are: cookies, sweets, fatty sausage, full-fat dairy and full-fat cheese. For example, foods that are allowed are: eggs, fish, lean meat, skinless poultry, soy, low-fat dairy products, low-carbohydrate vegetables, small portions of nuts and olive oil. In this phase you learn to eat small portions, which means you change your diet.

Phase 2:

This phase is the most important for losing weight. In this phase you need to achieve the desired weight. The emphasis is on eating the right portions and enjoying the food. In this phase you use more calories than in the first phase. Losing weight is slower and more gradual than in the first phase, which means that you lose weight in a healthy and responsible manner. In this phase you can eat two pieces of fruit per day. You can also take a few portions of carbohydrates. You can also have a glass of wine per day. The emphasis in this phase is on eating power foods and tasting your food.

Phase 3:

This phase is the lifelong maintenance phase. In this phase you eat the amount so that you no longer lose weight or gain weight. The Sonoma Diet book contains many recipes for breakfast, lunch and dinner that can be interchanged. The portions remain important to maintain the weight achieved.

Power food

There are 10 types of foods labeled as power foods, which are: almonds, peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes and whole grains. Power food means that the ingredients of this food give you more energy and a feeling of satiety, which prevents you from feeling hungry. It is nutritious and naturally contains few calories, which helps you lose weight faster. It is a healthy contribution to the heart and blood vessels.

Wine as part of the Sonoma diet

Drinking wine is usually not recommended in other diets and drinking alcohol is usually prohibited. The Sonoma diet includes drinking wine. Only in the first phase drinking alcohol is excluded, after that one glass of wine per day is recommended. The book on the Sonoma Diet lists both red and white wines that are good for you and wines that are not so good for you.


There is an emphasis on the pleasure of discovering food, simplicity and enjoying the taste. Drinking one glass of wine per day is encouraged. You don’t have to count calories endlessly like with some other diets. It is easy to apply because you only have to adjust the portions to the size of your plate. Because you are consciously concerned with food and emphasize what you can eat, it is beneficial for your health. The diet contains many vitamins, minerals and antioxidants. The Sonoma Diet works and you will lose weight.


Phase 3 is a phase for life and that means that the diet never ends. Phase 1 contains very few calories, making it difficult to maintain. Phase 2 is based on gradual weight loss which is better for your health. The disadvantage of this is that it is slow and can be less motivating. Very little attention is paid to exercise, while exercise is very important for losing weight and also contributes to better health.

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