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I did not follow the diet itself, but I used and continue to use many of the recipes, which I find delicious. Since I like all of the "power foods," I'm happy to cook from this book. As so many reviewers have said, it doesn't feel like you're on a diet.
I lost 100 pounds in less than a year and a half, in part because I changed my way of cooking and eating, thanks to "The Sonoma Diet."
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The author attributes overweight to over-consumption of refined sugars and flours and other "fast-absorbing foods" that displace fruits and vegetables. Her remedy is to eat controlled portions of the fresh, minimally processed whole foods of the healthy Mediterranean diet. Portions are controlled by eating off 7 and 9-inch plates and from 2-cup bowls, covering percentages of the plate with protein foods, grains, fruits, and vegetables. Fatty food portions are also controlled. Allowable foods are numerous, including whole grain products, fruits, vegetables, chicken, lean beef, fish, poultry, pork, veal, low-fat dairy, legumes, eggs, nuts, and wine.
Her "Wave 1" lasts 10 days and is designed to teach portion control and to overcome habitual over-consumption of concentrated sugar, refined flours, and other highly processed foods. Wave 2 includes more variety, adds fruit and wine (optional), fat-free yogurt, and more calories. Both waves include unlimited particular vegetables characterized by high fiber and low calorie-density. In Wave 3--the rest of your life--you eat more fruits and vegetables and continue to avoid fatty meats, fruit juices, potatoes, full-fat dairy, trans fats, saturated fats, sugary sweets, and refined grains. Dr. Gutterson is fanatical about avoiding saturated fats.
At first glance, it appears the author puts everyone on the same eating plan, whether a 325-pound ditch-digger or 150-pound desk jockey. However, she allows "bigger men" and very physically active women the option of more snack calories, about 400 daily. Dr. Gutterson never reveals how many calories are on the diet, nor how many should be. A review in Consumer Reports estimated that calories on Sonoma were 1,390 per day. That's fine for most women, but inadequate for most men. The extra snacks for men, along with unlimited veggies, should get them up to a more reasonable intake. Consumer Reports calls Sonoma an "updated lower-carb diet." Sonoma may have more protein than the traditional Mediterranean diet, but it is by no means low-carb.
Dr. Gutterson recommends following her specific thrice-daily meal recipes for Waves 1 and 2, a total of 24 days. But you are free to come up with your own meals based on the approved-foods list and plate percentages. Her meals entail a significant amount of preparation, but the recipes look like they would be worth it.
Since this is a review, I feel obligated to criticize something. So... 1. Dr. Gutterson never discusses reasonable goal weights. 2. She doesn't understand that jogging and biking are aerobic exercises, not strength training. 3. She doesn't discuss exercise much, although does recommend it and gives good basic advice. 4. She recommends breakfast cereals with at least 8 grams of fiber per serving. These are unpalatable and, fortunately, rare. Three grams per serving is fine. 5. Sonoma is not as customizable as I would prefer. 6. Cold-water fatty fish should have made it onto her list of Top Ten Power Foods.
Dr Gutterson provides an extensive scientific reference section, which is both admirable and helpful. Another feature I love is the pull-out section in the back of the book which summarizes the approved foods and depicts the plates and bowls with food percentages. Pin these to your refrigerator or take to the grocery store. An entire chapter is devoted to common problems of dieters, such as eating at restaurants.
"The Sonoma Diet" is a masterful application of the Mediterranean diet to weight loss. I congratulate Dr. Gutterson. For readers with further interest, please see my new book, The Advanced Mediterranean Diet: Lose Weight, Feel Better, Live Longer Here you will find a higher degree of individual customization (four calorie levels), extensive discussion of physical activity, and meal plans with less cooking.
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I've been an avid cook/baker for over 30 years. This is by far my favorite cookbook. It's easy to follow, the ingredients are healthy, and the flavors are wonderful! If I haven't had time to preplan which recipe I'm making that day, I carry the book with me in the car so I can buy the few fresh ingredients at the store before returing home. The cilantro chicken with peanuts is probably the recipe I've made the most. I haven't lost much weight, but that's probably because I indulge in the wine while preparing the meal. Highly recommended unless you are adverse to fresh vegetables, fresh spices and flavor!
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I purchased this product with the Sonoma Diet Cookbook The Sonoma Diet Cookbook for my daughter and myself. We are both very pleased with the clear concise reasoning behind the program. You must try this if you enjoy eating fresh, flavorful food without counting calories or points. A very sensible, easy to follow plan for those wanting a lifetime change. The ingredients are easy to find and the meals are fun and simple to prepare. I have lost 22 pounds in 7 weeks, 2 pant sizes and 3 shirt sizes. I plan on eating this way for the rest of my life.
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Given the obesity epidemic North America is currently grappling with, this book serves an important purpose. The book is written in an easy to understand format and clearly articulates the benefits of healthy eating. message. It talks about the power foods, the food which are full of nutrient, have anti oxidant properties, are cholesterol lowering, and have low fat and so on. I also liked a book by Dr Oz. (often touted, no I should say promoted on Oprah show)You: On A Diet: The Owner's Manual for Waist Management, the author puts emphasis on waist management as against an obsession on wight loss. Reading these authors, it seems that the new mantra is waist management.
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