Those who expect a diet based on grapes, must and wine, will be disappointed, because the author, Connie Guttersen, does nothing but put another label on the old and verified Mediterranean diet - lean meat, olive oil, vegetables and fruit. The secret to losing weight is not avoiding food, but tasting nutritious food in the right quantities.
Even in the most restrictive phase of the diet - the induction period, which lasts 10 days - whole grains, eggs, low fat dairy products and peanuts are allowed. After the induction phase, most foods are allowed including wine and occasionally sweets. Almost all foods are allowed.
They are limited at the beginning and avoided during the diet, foods high in saturated fat, highly refined flour products and those containing sugar. In fact, people who are not able to eliminate highly refined products from the diet should not try this diet.
The diet is recommended for people who like fruits, vegetables, wine and healthy foods. It is also suitable for people who can follow a structured plan, who like to cook and who are willing to eliminate sugary products that contain saturated fats.
The Sonoma diet consists of eating nutritious foods full of nutritional principles, says Gutterson, who believes that diet works because we have inherited a complex list of delicious foods from our Mediterranean neighbors.
As with the Mediterranean diet, the Sonoma diet is rich in nutrients and fresh ingredients such as fruits, vegetables, whole grains, fish and nuts. The 10 foods allowed are:
- olive oil
- whole grains.
Guttersen recommends eating almonds because they contain good fats, with beneficial effects on the heart and fat for the many nutritional principles they contain, incorporated into fewer calories.
Blueberries contain amazing amounts of antioxidants with beneficial effects on the heart, and broccoli is recommended for the increased content of vitamin C, calcium and for their ability to remove toxins with carcinogenic effects.
Olive oil - made by cold pressing - is recommended for its antioxidant properties and its ability to lower LDL cholesterol (bad cholesterol). Spinach is indicated for the high content of iron, calcium, vitamin K, folate and antioxidants, having a low calorie content.
The Sonoma diet consists of eating healthy and nutritious foods, including grapes, which are not only rich in nutrients, but also very delicious. Tomatoes contain anticancer substances and are considered the pride of the kitchen.
And finally, whole grains are the secret of success, says Guttersen, because it stimulates metabolism and reduces the risk of cancer. These include wholemeal bread, oatmeal, popcorn, brown rice.
The principles of diet
As with the South Beach and Atkins diet and the Sonoma diet begins with an induction phase. Also called Wave 1, this phase lasts 10 days and has the role of getting the patients without the consumption of sugary products and refined foods and at the same time learning about the consumption of balanced foods, in suitable quantities.
Gradual steps do not work for this diet, which is why this phase is needed, which prohibits the consumption of refined foods rich in saturated fat. White rice, chips, butter, fruit juice, sausages and ribs are forbidden.
Due to the natural carbohydrate content, the consumption of fruits, wine and certain vegetables is prohibited in this phase. The list of prohibited foods in phase 1 is quite long, including:
- low fat cheese
- olive oil
In order to increase patient compliance and to comply with the rules of phase 1, Greek shrimp salad with grilled shrimp, mushroom omelette, blue mold cheese and steak are accepted in this phase.
The second phase (which lasts from the 11th day until reaching the ideal weight), includes the same foods as the first phase, being allowed the consumption of fruits, other vegetables are introduced, some sweets without sugar and a larger quantity of wine.
When the desired weight is reached, it enters the third phase, which represents a routine entry of consuming only the foods from the first two phases and ensuring the maintenance of a constant weight.
The author recommends the consumption of exotic fruits, vegetables, sweets in moderation, certain delicacies in moderation, practicing physical exercises and avoiding the consumption of ultra-refined foods and saturated fats.
As far as physical activity is concerned, it should be done regularly.
In addition to explaining the dietary phases, the lists of foods allowed in each phase, explaining certain issues, providing the necessary support, this book also includes a summary of tips on practicing physical exercises.
For detailed information on how to practice physical exercises, it is recommended to consult other articles related to this topic.
Doctors opinion about this diet
Specialist doctors believe that diet has a number of advantages and disadvantages. It is important that diet is the creation of a dietitian, the fact that diet is rich in nutritious foods, some doctors believe that the author has the ability to influence people to change. lifestyle in a beneficial way.
Doctors' reserves are related to phase 1, which is also the hardest. They consider that phase I is low in calories, from the outside seeming quite difficult to exclude refined foods and saturated fats, especially if the other family members are not on the diet.
In the first phase, you lose weight quickly, between 2 and 5 kilograms in about 10 days, which can have a positive psychological impact on those who keep the diet, however doctors believe that the second phase is the one that ensures a loss in more sustained weight.
Tags Diets Weight Loss Diet