Created by: Connie Guttersen
Following a plan similar to the Mediterranean diets, Connie Guttersen developed her Sonoma Diet, balancing protein, carbohydrates and fats to maximize weight loss and fight hunger. According to Guttersen, Mediterranean-style diets reduce risk of heart disease, diabetes and certain cancers, lower blood pressure and cholesterol, and are linked to longevity. According to her plan, there are ten core foods, what Guttersen refers to as "power foods:" almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes and whole grains.
Like several other diet plans, the Sonoma Diet is a three-stage plan. For the first ten days, dieters are restricted to a diet of only whole grains, lean meat, fish and vegetables. Later, additional foods, including fruit and wine (the diet takes its name from the Sonoma wine region in California), are added to the list. The second stage is when the dieter loses most of his weight, and the third stage is for life-long maintenance. The diet proposes a "plate-and-bowl" concept, using a seven-inch (18 cm) plate for breakfast and a nine-inch (23 cm) plate for lunch and dinner. The book describes how to fill the plates in each phase.
Exercise is encouraged, but not integral to the diet.
Guttersen, who has a PhD in nutrition, has worked as a weight-loss counselor and nutrition researcher and currently teaches nutrition at the Culinary Institute of America, Greystone.
