What can you eat on the Sonoma Diet Plan
The emphasis on the Sonoma diet is on a mixture of delicious, nutrient-dense ‘power foods’. For example:-
- Bell peppers
- Fruit such as blueberries, grapes and strawberries
- Olive oil
- Whole grains
Interestingly, to save messing around with scales and measuring, the Sonoma diet plan uses plate size to control portions. For example a 7 inch dinner plate is used for breakfast and a nine inch dinner plate for lunch.
The Three Waves of the Sonoma Diet Plan
The First Wave
The first wave only lasts for 10 days and promotes fast weight loss.
The first wave is the most dramatic phase of the diet. In the first phase you are encouraged to throw away ALL processed foods.
Furthermore, some fatty foods such as chips, butter and bacon. In addition to ‘waving’ goodbye to processed and fatty foods, sugary foods have to go too. Foods that include natural sugars are also banned from the allowed list. Examples include wine, fruit juice and vegetables.
However, the Sonoma diet is not a totally restrictive diet plan and there is a long list of allowed foods. Examples of foods that are encouraged in wave one include lean beef, eggs, asparagurs, soba noodles, olive oil, walnuts and spices.
The Second Wave
Wave 2: The foods on Phase 2 of the Sonoma diet are the same as for the first phase. However, fruits and vegetables are added and even some sugar-free treats. The best news of all … 6 ounces of wine are added every day.
This wave continues until the goal weight has been reached.
The Third Wave
The third and final phase of the diet aims to become a long-term healthy eating plan, rather than a quick fix. People on the Sonoma diet plan are encouraged to experiment with different types of healthy foods and have fun with fitness.
However, packaged foods and hydrogenated fats are still limited.
Level of effort: Medium
Yes, the Sonoma diet plan starts off hard . Indeed, throwing away a bunch of food at one time can be a shock to the system. But don’t worry, the second wave is a lot easier. The third wave is the best as the program turns from a diet to lifestyle change.
Level of Limitations: Waves 2 and 3 are pretty straightforward and understandable. However, Wave 1 is a fairly prohibitory menu, low in calories.
Cooking and shopping: Once you have adapted to a pantry full of sugar-free and fat-free foods, shopping will become a dream. There are plenty of different recipes for each wave of the Sonoma diet plan. Indeed, there is a Sonoma recipe book that you can find very easily on the internet.
Packaged foods or meals: NO.
In-person meetings: NO.
Exercise: There is no official exercise component tied to the Sonoma diet plan. However, you are encouraged to include some daily physical activity if you wish.
Can you follow the Sonoma Diet Plan if you have dietary restrictions?
Vegetarian or Vegan Diet: If you love fruit, veggies, wine and healthy food you will do really well on this diet. Meat-free protein sources, such as soy and eggs are allowed, as long as they are low in saturated fat and free of carbs.
Low-fat diet: The Sonoma diet plan is a really great option if you are on a low-fat diet for any reason. During the first wave, hydrogenated fats are banned. Furthermore, sugars and carbs are limited throughout all three waves.
Gluten free Diet: Although the Sonoma diet does not cater to gluten sensitivities, it can work because emphasis is placed on fruits and vegetables. Read the labels of your foods to ensure they are gluten-free.
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