How To Do the Sonoma Diet

The Sonoma diet was developed by Dr. Connie Guttersen.  It's a low-fat diet that focuses on making healthy choices.  The guidelines of the Sonoma diet are similar to those of the Mediterranean diet.  Since you don't have to count anything on the Sonoma diet, you will find it easy to use.

How To Follow The Sonoma Diet

You'll need to take the following steps on the Sonoma diet:

  1. Eat balanced meals.
  2. Make sure you are eating a lot of different power foods.  According to the Sonoma diet these include almonds, bell peppers, blueberries, broccoli, grapes, olive oil (for preparing food and as a dressing), spinach, strawberries, tomatoes and whole grains.
  3. On the Sonoma diet you will need to eliminate refined sugar and starches.  Eat fruit or whole grains and use Splenda instead.  This provides more and longer lasting energy instead of a quick burst.
  4. Only eat two fats (avocados, butter, cheese and nuts) per day on the Sonoma diet.
  5. The meats and dairy products you eat on the Sonoma diet need to be lean or fat free.

Keeping the above information in mind, your meals while you are on the Sonoma diet should look like this:

  1. Breakfast on the Sonoma diet includes a 7-inch plate 75% full of protein and 25% full of whole grains or 1 cup of dairy and 1 cup of protein
  2. Lunch on the Sonoma diet includes a 7-inch plate 60% full of vegetables and 40% full of protein
  3. Dinner on the Sonoma diet includes 9-inch plate 50% full of vegetables, 30% full of protein and 20% full of grains

Pros and Cons Of The Sonoma Diet

While the Sonoma diet has some benefits, it also has some drawbacks.  The pros and cons of the Sonoma diet include:

  1. The Sonoma diet is easy because you don't have to weigh food.
  2. There is a focus on eating slower so that you can enjoy what you're eating and digest it better so that you will not overeat while on the Sonoma diet.
  3. On day 11 of the Sonoma diet you will be able to reward yourself with a glass of red wine at dinnertime.
  4. The number of calories you are allowed whenever you first start the Sonoma diet can be somewhat restrictive.


Portion control is the key to success on the Sonoma diet.  The Sonoma diet will not only help you lose weight, but the Sonoma diet will also help you live longer and have fewer heart problems.


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