The Sonoma Diet

If the word Sonoma makes you think of bottles of robust merlot, don't worry: A glass of wine a day is considered a good-for-you, but optional, part of the Sonoma plan, a Californian take on the Mediterranean diet.

Connie Guttersen, Ph.D., a registered dietitian, who teaches nutrition at the Culinary Institute of America, published The Sonoma Diet in 2005, touting that followers wouldn't be avoiding foods as if they were the enemy, in this "most flavorful weight loss plan under the sun."

Overview of the Sonoma Diet

But, as with most diets, you will indeed be avoiding some foods that are the enemy, namely sugar and anything made with refined white flour. Sonoma gives you food lists to pick from and lays out how you should fill your plate. Variety and delicious-sounding meal plans are part of the Sonoma way. After all, this is modeled on the Mediterranean meals of olive oil, feta cheese, fresh market meats and veggies. You can even have cobbler for dessert, but only if it's made with Splenda or honey.
Calories definitely count here, as do portion sizes. And Guttersen encourages consumption of the "top ten power foods," southern European favorites that are high in nutrients and low in calories: Almonds, bell peppers and blueberries start off the list that ends with tomatoes and whole grains.

Allowed Foods on Sonoma Diet

Anything from the Sonoma food lists. Wave 1, which last 10 days, prohibits a number of foods that are re-introduced later. But in the end, you'll stock up on those "top ten power foods:" almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes and whole grains. After Wave 1, you don't have to have a glass of wine each day, but the Sonoma plan says it would be a nice idea. Just keep it to 6 ounces

Prohibited Foods on Sonoma Diet

More than you might think. You'll purge your pantry of foods with refined flour, sugar, and saturated and hydrogenated fat. Wave 1 sounds similar to other low-glycemic diets: Fruit is banned for this phase, as are certain vegetables. But you'll also cut out butter and margarine -- it's olive oil all the way -- and non-lean meats, such as bacon and sausage. Some foods and an occasional sweet make a comeback in Wave 3, the maintenance stage; others, like white rice and white bread, don't

Exercise Support

Not necessarily. Sonoma says you'll lose weight with or without a workout, but exercise will help speed up the process.

Support

Sign up at www.sonomadiet.com for a fee for bulletin boards and contact with other dieters, the "ask the nutritionist" feature, customized plans, recipes and a wine guide.
The fine print: You'll be surprised at the number of restrictions. Sonoma boasts before and after shots of super-dieters, who lost 26 pounds in five weeks, noting after an asterisk, "results not typical."

Cost

You need the book with all those food lists: about $20. Optional online tools cost $65 quarterly. Buying whole wheat pasta isn't always the cheapest way to go

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