The Sanoma diet is designed to promote weight loss and improve overall health. It is a Mediterranean inspired eating pattern that promises rapid weight loss by emphasizing portion control and a diverse intake of whole, nutrient-dense foods, you may wonder whether this diet is right for you.
In this article, I will be reviewing the Sanoma Diet, its benefits, and its effectiveness for weight loss.
What is Sanoma Diet?
The Sonoma Diet is a weight loss program developed by registered dietitian and author Dr. Connie Guttersen. The diet’s original book was published in 2005, but a revised version called “The New Sonoma Diet” became available in 2011. Guttersen’s book promises weight loss and improved health within the diet’s first 10 days. It also includes lessons on how to beat sugar addiction and satisfy your cravings with healthy foods throughout the remainder of the program.
The diet is named for the famous wine-growing region in California where Guttersen lives. Inspired by the Mediterranean diet, the Sonoma Diet promotes a balanced intake of fruits, vegetables, lean proteins, whole grains, legumes, nuts, and olive oil. It then adds specific portion control guidelines and three distinctive dietary phases.
Although Gutterson does not consider the Sonoma Diet to be a low carb diet, some parts of the diet remove or restrict certain carb-rich foods. Excessive intake of saturated fats, alcohol, and artificial sweeteners is likewise discouraged.
Working Of The Sanoma Diet
The Sonoma Diet is broken into three distinct phases called waves. The first wave is the shortest and most restrictive, after which the limitations are gradually eased.
Each wave centers on the following 10 “power foods”:
- bell peppers
- whole grains
- olive oil
These foods comprise the foundation of the diet because they’re minimally processed and loaded with important nutrients like vitamins, minerals, fiber, and healthy fats.
You’re encouraged to eat three meals per day and only snack if you’re struggling with hunger between meals. Though you don’t need to count calories, portion control is central to the diet.
You’re meant to swap your usual dinnerware for a 7-inch (17.8-cm) plate or 2-cup (475 mL) bowl for breakfast and 9-inch (22.8-cm) plate for lunch and dinner. Each bowl or plate is then divided into sections to be filled with certain foods.
Does It Boost Weight Loss?
Outside of anecdotal reports, no formal scientific evidence suggests that the Sonoma Diet aids weight loss. That said, multiple studies indicate that a low calorie Mediterranean-style diet is effective for long-term weight management. Because the Sonoma Diet models itself on the Mediterranean diet, it may offer similar results.
Notably, it minimizes your intake of processed foods and added sugar while encouraging a wide variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are naturally lower in calories than their more processed counterparts. What’s more, they provide important nutrients like fiber and protein, which may help regulate your appetite and metabolism.
Furthermore, because of the strict portion control in Wave 1, your calorie intake is likely to drop significantly. As with any other diet, you must consume fewer calories than your body expends to lose weight on the Sonoma Diet. Remember that weight loss is a complex process that’s also influenced by physical activity, sleep quality, metabolism, age, and other factors.
The Sonoma Diet may boost your consumption of important nutrients. Research associates diets high in whole, minimally processed foods with improved diet quality and an increased intake of vitamins, minerals, protein, and fiber. Crucially, vegetables, fruit, whole grains, and lean proteins are cornerstones of the Sonoma Diet.
Multiple studies demonstrate that Mediterranean-style diets support heart health by being low in saturated fat but high in unsaturated fats and whole plant foods. The Sonoma diet is very low in saturated fat and promotes heart-healthy unsaturated fats from olive oil, avocados, and fish. It’s also very rich in vegetables, fruit, and whole grains, all of which may help reduce inflammation, blood pressure, and cholesterol. In turn, these factors may lower your risk of heart disease.