Sonoma Diet, the new trend inspired by the Mediterranean to lose weight and regain health

In recent years, all sorts of weight loss trendswhich not only stand out for being a great alternative to lose those extra poundsthere are eating plans that are also focused on prevention of degenerative diseases. Such is the case of the Sonoma dietit’s a eating pattern inspired by the Mediterranean lifestyle which was designed for lose weight and improve health in general.

Taking into account that the Mediterranean diet is considered one of the fuller feed streams and valued for their immense therapeutic benefitsyes, it makes perfect sense that new tendencies. This eating plan is characterized by its fast weight loss resultswhich are largely due to the food qualityents y al special emphasis on portion control.

What is the Sonoma Diet?

Among the great qualities of the sonoma diet is that it is a specialized diet program for weight loss by nutrition specialist and author of various books la Dra. Connie Guttersen. And it is a great advantage that it is a plan with a good livelihood and studies; in fact the original book of this diet was published in 2005, however years later a new version was released with adjustments and revisions called “The New Sonoma Diet”.

According to the bases of the book promises to lose weight and optimize health in the first 10 days of carrying out the eating planadditionally they integrate practical tips to beat sugar addiction and also tips for satisfy cravings with healthy foods. You are probably wondering where the name of this peculiar diet comes from, it turns out that the author was inspired by her place of residence on sonoma valley which is a famous wine region in California.

Inspired by the Mediterranean lifestyle promotes the intake of whole-grain foods that are distinguished by their nutritional propertiesis based on consumption plenty of fruits and vegetables, whole grains, lean protein, whole grains, legumes, nuts, and olive oil.

Additionally, it has the peculiarity of complementing itself with specific portion control guidelinessy three distinctive dietary phases. One of the great benefits of this eating plan is that not considered a low carb dietbut in some stages of the diet eliminates or restricts their consumption, which makes it more bearable to follow it. It is also promoted elimination of saturated fats, alcohol and artificial sweeteners.

How does it work?

As mentioned earlier the Sonoma diet is divided into three distinctive dietary phases, which are called waves. The first wave is the shortest stage in time, but the most restrictive, later in the following phases the limitations are gradually eased. Each wave focuses on the consumption of 10 powerful energy foods: Blueberries, strawberries, grapes, broccoli, bell peppers, spinach, whole grains, olive oil, tomatoes, almonds.

It could be said that these foods They are the basis of the diet and the reason is; are minimally or zero processed and are a pump of essential nutrients providing vitamins, minerals, fiber and healthy fats. Is based on the intake of three meals a day, the snack should be considered only when you suffer from a great appetite between meals. One of the main fundamentals of this eating plan is that Calories are not counted, but portion control is vital.

A little about the phases:

Ola 1

It lasts for 10 days y It is considered the most restrictive phasea, is the most important part as it relates to its effects for lose weight fastis the phase that helps quit the bad habit of consuming sugar y the most limited in calories. shall be Avoid eating the following food groups:

  • Added sugars: Consumption of products such as honey, white sugar, maple syrup, agave, desserts, candies, soft drinks and jam should be omitted
  • GRefined Ranks: The consumption of white rice, white bread and cereals made from refined grains should be omitted.
  • Fats: Lard, margarine, mayonnaise, creamy dressings, and most cooking oils (except extra virgin olive oil, canola oil, and nut oils) should be omitted.
  • Dairy products: The consumption of yogurt products (all types), whole cheeses and butter should be omitted.
  • Certain fruits: The consumption of banana, mango, pomegranate and peaches products should be omitted.
  • Certain vegetables: Potatoes, corn, peas, winter squash, artichoke, carrots and beets should be omitted.
  • Alcohol: Any variant is prohibited.

Ola 2

This stage starts after the 10 days in which the bases of Wave 1 were followed and it lasts much longer since you must remain in this phase until you reach the ideal weight goals. It stands out for an increase in calories and the foods allowed in phase 1 are included and some previously prohibited foods are re-introduced, among which the following stand out:

  • Vino: Red or white, up to 6 ounces (180 ml) per day.
  • Vegetables: The consumption of all vegetables is allowed except white potatoes.
  • Fruit:All whole fruits are allowed, but the intake of fruit juice is prohibited.
  • dairy: Non-fat yogurt is allowed.
  • Sweets: A serving of dark chocolate and sugar-free candies is recommended.

In this phase of the diet are also introduced specific lifestyle changeswhat include regular exercise and practice mindfulness that help to enjoy food in a more conscious way.

Ola 3

The last phase is considered the maintenance stage, Nutrition specialists recommend continuing with the same guidelines as phase #2 with greater flexibility and some additional food options. Allow some indulgences, such as fruit juice, dessert, potatoes, dairy, and refined grains albeit in moderation.