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The New Sonoma Diet

The New Sonoma Diet

The Mediterranean diet that concentrates on what you eat, not on what you can't eat.

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The New Sonoma Diet is as much a lifestyle as it is a way of eating that infuses you with health and energy, so you can feel and look your best. You won't lose weight by avoiding food — you'll lose weight by enjoying food — the most delicious, flavorful, rich foods!

Created by biochemist and registered dietitian, Dr. Connie Guttersen, the New Sonoma Diet is a unique weight-loss plan that brings together the art of delectable food and the latest science to target and trim your waistline. The appreciation and enjoyment of flavorful meals makes for a healthy eating style that becomes second nature. Simple instructions for the amounts and combinations of food make the plate your guide, until you reach your target weight

Sonoma has three waves, or phases. You'll start by removing sugars, processed flour products and other unhealthy foods in Wave 1. You'll focus on health and pleasure in Wave 2, where you'll remain until you reach your weight goal.

You'll conclude with Wave 3, where you'll maintain your diet by consuming Sonoma-approved meals and treating yourself to snacks and desserts from time-to-time.

In addition to diet and nutrition, you will also learn about the role that sleep plays in leading a healthy life, how to dine out healthfully, how exercise can be incorporated into a lifestyle plan, and the benefits of modest wine drinking.

The New Sonoma Diet is updated to take readers beyond successful weight loss, and incorporates new scientific research to help promote whole health, including reducing the risk factors for inflammation, heart disease, diabetes, metabolic syndrome, and Alzheimer's disease. In addition, the book addresses how people can achieve greater motivation to succeed in their careers and relationships, and build a well-rounded, fulfilled life.

The New Sonoma Diet provides even more information about appetite, satiety, and how we store and burn fat - especially around our waist. New and exciting Sonoma Diet Power Foods enhance the flavors of the recipes and provide more range to this healthy eating lifestyle. Timesaving recipes feature Sonoma Express and Cook Once Eat Twice meals, as well as dozens of helpful culinary tips.

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  • Available in print and online
  • Sonoma dieters can go online to receive a personalized diet plan
  • Offers more than 500 recipes
  • Several online tools including a meal planner and weight tracker, as well as an online community
  • Updated program includes the newest in nutrition research
  • Too easy on exercise

The Sonoma Diet combines the healthiest fare of the California countryside with the heart-healthy staples of the Mediterranean cuisine.

Some of the foods supported by the Sonoma Diet are almonds, olive oil, fruits like blueberries, grapes and strawberries and vegetables like broccoli, tomatoes and bell peppers.

The New Sonoma Diet, which underwent a makeover in 2011, features a number of healthy changes to its already nutritious nutrition program.

One changes is the addition of The New Sonoma Diet's Twelve Power Foods, which are diet staples that you will eat over and over again. These Power Foods have been selected because of their ability to control or prevent inflammation, their low glycemic load and their strong antioxidant power.

They are:

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

In addition, the New Sonoma Diet works with the busy lives of today's healthy-minded individuals and families and has therefore created a “Sonoma Made Simple” section which includes the following:

  • Sonoma Express Meals
  • No-Shop Meals
  • No-Cook Meals
  • Cook Once, Eat Twice Meals
  • Gluten-free recipes
  • Family meals that are healthy, delicious, and easy to prepare
  • Weekly menus for weight loss plan/family meals

The book and online program include the latest research on omega 3 fatty acids, probiotics, dark chocolate, vitamin D, gluten free, wine and healthy minds.

Individuals following the Sonoma Diet will enjoy a variety of foods throughout the day. The New Sonoma Diet has 50 Mediterranean- and Coastal California-Inspired recipes that are simple, delicious and healthy. A sample of what you'll enjoy on The New Sonoma Diet includes:


The New Sonoma Diet emphasizes the importance of regular exercise more so than in the original program. But even so, you won't find much in the way of fitness routines outlined for you in the New Sonoma Diet. You are encouraged to make exercise a part of your lifestyle, but the plan falls short on giving you specifics.


The Sonoma Diet is a true weight loss for life plan. In 2011, the Sonoma Diet was updated to the New Sonoma Diet, where it reflected the current research findings in nutrition science to bring you a weight loss and weight maintenance plan that allows you to enjoy flavorful and nutritious food and still lose weight. While the plan doesn't stress exercise enough, people should already know that it's an important aspect of healthy living and can be proactive and find ways to exercise on their own.

If you are looking for a plan that embraces your love of good food as well as a holistic approach to food, health and wellness than look no farther than the New Sonoma Diet.

Common MisspellingsCommon Misspellings

onoma Deit, Sanoma Diet, Senoma Diet, Sonome, new sonom diet, new sonoma diet

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(Page 2 of 2, 24 total comments)

Debbee Stone

Yes, I love this diet! You can easily do this. I love it.

posted Apr 22nd, 2008 7:55 pm


Get started already! I couldn't be happier with Sonoma. Easy to follow, tasty and it doesn't feel restrictive. I'm wearing pants I'd long given up on. I did buy the book- it's a great.


Who knew my favorite things would help me lose weight? Wine! Food! Yeah! All the foods sound so fresh and delicious. :)


Now this is a diet I could live with! Food, Wine and Weightloss I love it. Has anyone done the online Sonoma Diet? I think I might buy the book first.


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