Everything you need to know about the Sonoma diet


The Sonoma diet is totally based upon the Mediterranean diet which emphasizes on eating a variety of nutrient-dense foods. The diet primarily focuses on healthy eating to improve overall health and encourage weight loss in 10 days. This article will explain what is the Sonoma diet, its working, drawback and benefits.

What is the Sonoma Diet?


The Sonoma diet is also called a weight loss program created by Connie Guttersen. Guttersen’s books explain the philosophy of losing weight and improving health by focusing on diet plans and whole foods which will help in breaking the sugar addiction to further satisfy your cravings on healthy foods. Besides healthy eating, this diet focuses too on portion control.

Also read: 10 Healthy Foods That Are Not Actually Healthy For People with Diabetes

How Sonoma Diet Works?


The aim of diet is to make you feel full while eating portions of healthy foods in order to promote weight loss. The Sonoma diet is formed in three phases called waves; the first wave is for 10 days duration, the second wave allows forming the ideal weight and the third wave focuses on maintaining the weight. During the diet, eat 10 “power foods” which are strawberries, grapes, blueberries, bell peppers, broccoli, spinach, tomatoes, olive oil, whole grains, and almonds. These foods are rich in vitamins, minerals, fibre, and healthy fats

Wave 1


It is the most restrictive phase which lasts for 10 days. It is further designed to promote weight loss by eliminating sugary and processed foods. Following is a list of foods which are removed from the wave which includes refined grains, added sugar found in white sugar, maple syrup, desserts and soda. Dairy products such as yogurt, butter, full-fat cheese, fruits like peaches, mango.  Following are the list of foods that you will be eating during wave 1 and throughout the diet: Fruits such as strawberries, apples, and blueberries (only one serving per day). Non-starchy veggies such as cauliflower, tomatoes. Protein such as eggs which includes (1 whole and 2 white a day), beans and seafood. Healthy fats like avocado, almonds and extra virgin olive oil, (three servings per day).

Also read: Potatoes and Weight Loss- How Are They Related?

Wave 2


This phase begins after 10 days which helps a person reach ideal weight. All approved foods eaten during wave 1 will be continued further during this phase, but foods which are not allowed in this phase will further be reintroduced. Following foods can further be reintroduced during phase 2 which includes all veggies except for white potatoes , White or Red wine (180 ml) per day.

Wave 3


Wave 3 is the last phase of Sonoma diet, which helps in maintaining the weight. The similar rules of wave 2 are applied here as well, however sweets and desserts should be consumed as a rare treat while limiting on processed foods.