The Sonoma diet has gained a lot of popularity lately, especially because one of its mottos is “celebration, not deprivation”. This diet is not a very restrictive one, and there are only several foods that are not allowed. The meals can be very delicious and savory and the dieter never has to feel hungry. The Sonoma diet is ideal for people who like fruits, vegetables, wine and healthy food.
Foods that are allowed
As for the foods that are allowed, the Sonoma diet is similar to the Mediterranean diet. It is based on nutrient-rich foods like fruit, vegetables, seeds and nuts, fish, whole grains, even some wine.
The ten most important foods in this diet are almonds, grapes, bell peppers, blueberries, broccoli, spinach, strawberries, olive oil, tomatoes and whole grains.
Almonds provide important essential fats that protect the heart, bell peppers contain few calories but they are packed with vitamins, blueberries are among the best sources of antioxidants, broccoli contains a lot of calcium and vitamin C and it potentially prevents cancer.
Grapes are great both as fruit and in wine, extra virgin olive oil provides antioxidants and lowers the bad cholesterol and spinach is low in calories but packed with minerals, vitamin K, folate and antioxidants. Tomatoes contain lycopene which is believed to prevent cancer and whole grains provide fiber, boost the metabolism and clean the colon.
How the Sonoma diet works
The Sonoma diet starts with an introduction phase called Wave 1 during which the body is cleared of sugar and fast food and the dieter learns about balancing the meals and controlling the portions. In this phase, fruit, wine and some of the vegetables are not allowed because they contain natural sugars.
Wave 1 lasts for 10 days and allows foods like lean beef, asparagus, eggs, eggplant, low fat cheese, noodles, almonds, walnuts, herbs and spices, among other things. This is a low-calorie phase, during which it is very important to control the portions.
Wave 2 lasts until the target weight is reached and includes the same foods as the Wave 1, but with addition of fruit, no-sugar sweets, almost all vegetables and up to 6 ounces of wine per day.
After the target weight is reached, the Wave 3 starts. This phase should be a permanent one, because it allows eating all the healthy and nutritious foods without gaining any new weight. It should be a healthy new lifestyle that combines great taste with healthy choices. There are little or no forbidden foods, even sweets can be enjoyed but only as rare treats, and in very small amounts.