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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 1 of 2, 24 total comments)

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The health of our cells clearly shows also in our skin's condition. A well-balanced and healthy nutrition is important for the well-being of our skin. There is no single food or nutrient which would make our skin glowing healthy alone. Countless number of vitamins, minerals, fatty acids and other nutrients contribute together to the condition and well-being of our skin. A healthy, balanced diet and nutritional supplements help you to ensure the availability of all the necessary nutrients for the health of the skin. replica oakleys

posted Apr 23rd, 2013 12:25 am

kristen robinson


Wanting to know if ground turkey is okay to eat I am about to start the diet and was wondering....if turkey ground is allowed in the poultry part of the diet....

posted Dec 30th, 2011 11:23 pm



The diet is not for people who are looking for a quick fix. It promote a healthy life style

posted Jul 19th, 2011 10:41 am

Suzie Reynolds


I purchased this book to get my children eating healthier foods and they love every people I have cooked from it so far!

posted Jan 31st, 2011 4:33 pm



Love the new Sonoma Express and cook 1x eat 2X...

Have not found a bad Sonoma red wine!

posted Jan 19th, 2011 1:00 am



so not a diet!!

absolutely loved it!!!

posted Jan 16th, 2011 1:14 am


Hey Tim, You can use your low soduim salt whenever you want. Just remember it might not have the same flavor for your guests. Also, use soy whenever you would normally use it for other recipes. Soy is great, again keeping in mind flavor.

posted Jan 13th, 2011 10:44 pm



No more excuses not to try Sonoma. My favriote meal of the day is when our family sits down for a Sonoma dinner with all the fresh flavors and a taste of wine!

posted Jan 13th, 2011 10:23 pm

Will G.


My family has enjoyed the foods from the Sonoma Cookbook and we can't wait for the new Sonoma flavors! My sister loves the food and I do too.... :-)

posted Jan 13th, 2011 10:20 pm



I have enjoyed eating the great foods on Sonoma for the past 5 years! It's not really a diet... just a great way of enjoying what you eat. Try it, I guarantee you will LIKE it.

posted Jan 13th, 2011 10:16 pm



Energy, great food and dropping bellyfat. Perfect

posted Jan 13th, 2011 11:28 am



Got started today, after wave 1 a will post a comment with my progess...

posted Dec 3rd, 2009 2:00 pm


I have to agree with Jill. It doesn't feel like a diet, but a wondeful way to live. I've never eaten so well in my life. The recipes are simple but super flavorful. Once you learn some basics, you can make it your own.

posted Apr 16th, 2009 4:05 pm



Yo man, this diet aint cool...

posted Apr 7th, 2009 1:18 pm



this is the best i've ever eaten, diet or no. and i lost 5 pounds in wave one. i'm just starting wave two, and i'm really happy with the diet.

posted Feb 4th, 2009 8:15 pm



Been on Sonoma for 2 years now and I love it. When I first started I did so with the book and then joined the online group for my first 3 months. It gave me support and answered questions I had.

Now I'm following a modified version. It isn't a diet but a livestyle. What is so great is that when you "mess up" it is so easy to come back to!

posted Jan 24th, 2009 12:01 pm

Timothy Martin


I have a couple of questions about the Sonoma diet. The recipes call for "kosher salt." Can I use a low-sodium salt (lite or nu-salt) instead? Also, what about soy milk? Where does it fit in. Thank you.

posted Dec 17th, 2008 2:28 am



I think this is a great diet. It's healthy and wholesome, and I lost 9 pounds in the first week. After the first 20 days the weight loss does slow down, but it continues at a comfortable and healthy pace. I also feel more energetic and happier, whereas other diets make me feel cranky and like I'm starving. It's also well adaptable for vegetarians like me!

posted Nov 6th, 2008 4:10 pm


I don't even consider this a diet - it's a nutritious, positive way of eating and taking control of your life!

posted Jul 11th, 2008 3:26 pm

Steve Parker, M.D.

Sonoma is one of the best Mediterranean weight-loss programs available. Dr. Gutterson DOES recommend regular physical activity, but refers you elsewhere if you need details on exercise. -Steve Parker, M.D., author of "The Advanced Mediterranean Diet:

posted May 16th, 2008 5:22 pm


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