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Sonoma Diet Advocates Small Plates

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What can you eat on the Sonoma Diet?

Sonoma Diet Advocates Small Plates

The so-called “secret” of the Sonoma Diet is “enjoying the right foods in the right amounts.” Essentially, this is a portion control diet that comes with shopping lists, meal planners, and recipes for tasty-sounding dishes like Greek Pizza, Spinach Lentil Salad, and Peach Berry Cobbler.

You can participate in the diet by buying the book and/or cookbook, or by signing up via the diet website, through which you'll have access to recipes, menus, and diet tips.

The “right amounts” part of the equation comes from your tableware. You use a 2-cup bowl or 7-inch plate for breakfast, and a 9-inch plate for lunch and dinner. The Sonoma meal plans guide you to the proportions of different foods to put in the bowl or on the plate for each meal.

The Sonoma Diet also shares some traits with low-carb diets in its “3 Wave” approach to weight loss:

  • Wave 1: This starter phase of the Sonoma Diet includes healthy, whole food meals but in limited portions. The idea is that you will feel satisfied, but you'll lose weight by limiting your overall daily food consumption.
  • Wave 2: This is the phase that lasts as long as it takes you to reach your goal weight. Wine is allowed (no alcohol is allowed during Wave 1) and the meal choices include a greater variety of foods including healthy fats, lean proteins, whole grains, nuts, eggs and many fruits and vegetables in moderation.
  • Wave 3: This last phase is typical of most maintenance phases. Ideally, you will be able to continue your mindful, healthful eating practices now that you have achieved your goal weight.
Inspired by the indulgent, “good life” mentality of California, the Sonoma Diet is a grown-up portion control diet, aimed at adults who want to enjoy good food, avoid gimmicks, and not have to calculate carbs and fats, but who still want to lose weight and eat more healthfully. But be aware that meal planning and preparation are a big part of this diet, so if you don't like to cook, it's not necessarily the best plan for you. has your best and full review for each diet plan with pictures of what you can/can't eat.



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