Things to know about Sonoma Diet | Fusion - WeRIndia

Things to know about Sonoma Diet

Things to know about Sonoma Diet

The Sonoma Diet is a Mediterranean-style diet. Dr Connie Guttersen developed this diet for weight loss. It includes vegetables, fruits, whole grains, legumes, and olive oil.

The Sonoma Diet has three phases or waves. Each phase has some powerful foods that include vitamins, minerals, and fibre. Certain foods are restricted in each phase. You have to eat only permitted foods.

In the first phase, i.e. in the first 10 days, you are allowed to consume the following foods in limited quantity:

Non-starchy vegetables like broccoli, spinach, cauliflower etc., fruits like apples, blueberries, and strawberries, whole grains like oats, wild rice etc., skim milk, low-fat cheese etc. and beverages like black coffee and tea without sugar.


One complete egg or 2 egg whites per day are allowed. Fats like extra virgin oil, peanut butter etc. are permitted in limited quantity. You have to stay away with refined grains, added sugar, alcohols, artificial sweeteners, full-fat cheese, yoghurt, all types of cooking oil, banana, mango, pomegranate, potato, carrots, and beetroots.

In the second phase, you can continue eating all the foods permitted in phase 1. Apart from that, you are permitted to eat certain foods restricted in phase 1.

These include the following: you can consume red or white wine up to 180 ml per day. You can eat all vegetables except white potatoes and all whole fruits. But, you are not permitted to drink fruit juice. You can also consume fat-free yoghurt, sugar-free sweets and dark chocolates. While you can consume low carb foods as many time as you want, you have to restrict eating high carb foods like banana and sweet potatoes to one per day.

The third phase is the maintenance phase of the diet. The rules of phase 2 will continue but more flexible in this phase. You can consume sweets, fruit juice, white potatoes, full-fat dairy products in limited quantity. This diet is aimed at weight loss. Until you reach your targeted weight, you have to continue phase 2.

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