Sonoma diet developed by nutritionist Connie Guttersen. The Sonoma Diet, so named by location in California, turns the cult of delicious food into a healthy lifestyle. According to the postulates of the diet, it is necessary to turn every banal meal into a pleasure. Also, the doctor advises eating only natural and seasonal foods. Fans of the diet are Jennifer Aniston and Jessica Alba. And nutritionist and diet author Connie Guttersen argues that most diets level the importance of food in a person’s life, thereby depriving it of its colors and, therefore, of a sense of joy in life, which ultimately leads to failure and disruption.
One of the main tips a nutritionist from America gives is the “Plate Rule”. Instead of sitting and counting calories, it’s better to control the serving size and combination of food groups.
The second rule of the diet is the fact – do not forget about snacks and remember that skipping them is very harmful. Proper snacking helps keep energy levels stable throughout the day.
The most important rule of the diet – a full breakfast – the best start to the day. People who skip a morning meal are statistically prone to being overweight. For breakfast, it is best to eat yogurt, eggs, lean ham, whole grain muesli, whole grains.
The Sonoma diet includes 3 stages.
The first stage has a duration of 10 days. During this period, you will have to seriously limit the use of sugars and other easily digestible food. Weight loss these days is justified by the removal of excess fluid from the body (the so-called ketogenic effect).
During this period, even a sugar substitute will have to be abandoned. In extreme cases, the use of two cans of diet soda is permissible. Wine and fruit are also banned because they are sources of sugar. You can consume vegetables, but only the lowest calorie and high-fiber foods.
Breakfast: 75% protein and 25% grain or 50% nonfat milk and 50% grain
Lunch: 40% protein and 60% vegetables
Dinner: 30% Protein, 20% Grain and 50% Vegetables
Snacks: one of the non-starchy vegetables (tomato, broccoli, bell pepper) or a small number of nuts
In addition to this, fat intake is allowed – 3 tsp. in a day.
With an active lifestyle, it is allowed to slightly expand the options for snacks. You can include in the diet:
Low-fat cottage cheese – 0.5 cups and a non-starchy vegetable
A slice of low-fat hard cheese and a non-starchy vegetable
A slice of whole-grain bread and peanut butter – 1 tbsp.
The second stage can continue until the desired effect is achieved. Weight loss during this period occurs quite slowly (usually takes 0.5-1 kg per week). To ensure that the body gets the maximum benefit from this gentle diet, it is recommended to carefully chew every piece of food.
Option No. 1: grain – 25%, protein – 75%
Option No. 2: nonfat milk – 50% and grain – 50%
Option number 3: protein – 100%
Option No. 4: non-skim milk or skim yogurt – 100%
Dinner and supper:
25% of grain, non-starchy vegetables, protein (you can use dairy products) and fruits
- A slice of dark chocolate (not more than 3 times a week)
- 200 ml of dry wine (preferably for dinner)
- A small amount of natural honey
- 2 sachets of sweetener
- 1 tbsp cream
- 150-200 ml fat-free yogurt
- Fruits (0.5 cups or 1 medium fruit)
Fat: 3 tsp in a day
The third stage is designed to stabilize the result. The diet is expanding even more – you can periodically indulge yourself with delicious snacks and desserts, while not forgetting about a sense of proportion.
By this time, the metabolism has already adapted to the new regime, which means that the body will better absorb carbohydrates without putting them into a fat depot.