The Sonoma Diet

The Sonoma Diet


The Sonoma Diet is a new mediterranean diet from author and dietitian Connie Guttersen. The name “Sonoma” comes from a region in Northern California, USA.

How The Diet Works.
The Sonoma diet is based around the Mediterranean Lifestyle. Enjoyment of food, gourmet cooking, and moderate portion sizes are the keys of this diet.

The weight loss program has 3 stages (called waves).

The first phase, whilst being restrictive, is not severe. Lasting 10 days, the idea is to break ties and addictions with food that have a high sugar and fat content.

The Second phase is the primary weight loss phase where each meal is created with appropriate portions. There is no calorie counting or special foods or supplements. Once the desired weight is achieved you move into phase 3 which is a lifelong eating pattern for weight management. Sonoma comes with a wine guide to assist in selecting the appropriate wine to accompany the evening meal.

Steak and blue cheese wrap

The Sonoma Diet has a selection of foods that it calls “power foods”:

  • Almonds
  • Bell peppers
  • Blueberries
  • Broccoli
  • Grapes
  • Olive oil
  • Spinach
  • Strawberries
  • Tomatoes
  • Whole grains

A typical day’s food would consist of:


Whole grain cereal and milk


Wild Rice Salad with Chicken
1 cup raw baby carrots and celery with 2 tbsp. hummus


Pork Chops with Rosemary
Brussels Sprouts with Prosciutto
1 slice of rustic whole grain bread
1/2 cup fresh fruit of choice
1 glass Cabernet Sauvignon, Merlot, or Syrah (optional)


Whole Wheat Pita with Cucumber Yogurt Sauce


Apple-Blueberry Tart

Possible Negatives.

The Sonoma Diet is a healthy and balanced diet from an author well-versed in the
Mediterranean style of eating. Whilst growing popularity may cause some to see the diet as a
fad, it remains an excellent diet none-the-less.