Encyclopedia of Diets - A Guide to Health and Nutrition

dieter uses and also encourages moderate consump-

tion of wine.

In addition to the general guidelines, the Sonoma

diet encourages dieters to use 10 ‘‘power foods’ as often

as possible. Guttersen says that these power foods are

not only low in calories and high in nutrients, but that

they can prevent disease and illness. The foods are

frequently included in the recipes, which she says are

high in flavor, yet nutritious. These foods are promi-

nent all throughout the recipes in the book and online

program.

These 10 power foods are:

Almonds

Bell Peppers

Blueberries

Broccoli

Grapes

Olive Oil

Spinach

Strawberries

Tomatoes

Whole grains

Guttersen says olive oil and almonds are on the

list because they are heart-healthyfats, and almonds

can help dieters stave off hunger between meals.

Whole grains are on the list because they contain

fiber, and the fruits and vegetables are on the list

because they containantioxidants, both of which she

says are important to weight loss.

The first wave of the Sonoma diet lasts ten days

and is designed to redefine many eating habits that

may have led dieters to gain weight previously. Foods

that contain large amounts of sugar and processed

flour are restricted. This is also the time when dieters

are to replace their plates. During this wave, partici-

pants are told they will be doing the most changing

and seeing the greatest results in terms of weight loss.

The second wave lasts longer than the first wave,

and dieters are told that weight loss will begin to occur

more slowly. Recipes for this wave are more varied

and dieters learn more about enjoying meals slowly.

Desserts are still not allowed during this wave, but

wine is incorporated during this wave for those who

wish. This is the main wave of the diet and it lasts until

the dieter has reached his or her desired weight.

Once the dieter has lost the weight desired, the diet

moves to the third and final wave. This wave maintains

the habits learned during the previous stages of the diet

and can last a lifetime. Infrequent desserts and snacks

are allowed during this wave as well as wine. Dieters are

also encouraged to design their own recipes during this

wave, as long as the meals follow the diet guidelines.

Throughout all of the waves, limiting portion size

is emphasized. The Sonoma diet relies on its ‘‘plate-

and-bowl concept’’ which says that dieters should use

7-inch plates and 2-cup bowls for meals. Diagrams in

the books and the online program demonstrate how

these plates and bowls should be filled and what por-

tions of each type of food should be included. Shrink-

ing portion size and increasing overall enjoyment of

the meal is key to the Sonoma diet. Guttersen says that

one of the advantages of the Sonoma diet is that there

are no difficult calculations to be made and that every-

thing is intended to be simple.

Like several other diets modeled on European

influences, the Sonoma diet does encourage the inclu-

sion of wine in the diet, though it is not a necessary

part of the program. A wine guide is included with the

diet to help dieters choose a wine to pair with each

meal. The diet is not particular about whether the wine

be white, red, or sparkling.

Function

The Sonoma diet is meant as a complete lifestyle

change affecting the way a person eats, to promote

weight loss. The first wave is intended for rapid weight

loss, while the second wave of the diet emphasizes learn-

ing new patterns for eating. The third wave of the diet

emphasizes dietary patterns and a variety of food types

that can be eaten over the long term. It is intended not

only to help people lose weight, but to maintain good

health over the entire course of their lives.

Benefits

Weight loss is generally quite beneficial for over-

weight individuals. Obese individuals are at greater

risk for many diseases and other health problems,

such as type II diabetes, heart disease, andcancer.A

diet that lowers portion size and increases vegetable

and fruit consumption, like the Sonoma Diet, is likely

to aid weight loss.

Precautions

Anyone thinking of beginning a new diet should

consult a medical practitioner. Requirements of calo-

ries, fat, and nutrients can differ significantly from

person to person, depending on gender, age, weight,

and many other factors such as the presence of any

disease or conditions. Pregnant or breastfeeding

women should be especially cautious because deficien-

cies ofvitaminsormineralscan have a significant

negative impact on a baby.

Sonoma diet