Product Description

Top 10 Sonoma Diet Power Foods for weight loss and health.

Portion sizes made easy with The Sonoma Diet Plate and Bowl guidelines.

Detailed meal plans for surefire weight loss success.

Smart Food Combinations that make each food even healthier.

The science behind the diet—learn why it works!

Mouthwatering recipes, rich in flavor and nutrition.

Bonus: Diet guide pullout to make following the diet a breeze when on the go.

Product Details

• Amazon Sales Rank: #28557 in Books
• Published on: 2005-12-27
• Released on: 2005-12-27
• Original language: English
• Number of items: 1
• Binding: Hardcover
• 320 pages

From the Inside Flap
Stop Starving and Start Enjoying Food Again!

Inspired by the sun-drenched foods and vibrant lifestyle of California's breathtakingly beautiful wine country, The Sonoma Diet is a surefire weight loss plan based on wholesome, satisfying, flavorful meals.

Here's the perfect answer for diet dropouts frustrated by low-carb and low-fat diets. Instead of depriving you of the balanced nourishment you need, The Sonoma Diet emphasizes readily available Power Foods (like whole grain breads and sweet berries) that deliver heart-protective nutrients with a minimum of calories. And you'll eat these foods in smart combinations that boost their health benefits, their flavor, and your weight loss success.

Best of all, The Sonoma Diet is designed for real people who live in the real world. No time-consuming calorie-counting at each meal. No need to keep track of any points. No measuring. No weighing. Just a great selection of flavorful, everyday foods, easy-to-follow diet instructions, and plenty of mouthwatering recipes.

Your days of struggling with those extra pounds are about to end. Welcome to The Sonoma Diet, where eating for weight loss and pleasure is a satisfying lifestyle.

About the Author
Connie Guttersen, R.D., Ph.D., is a leading nutritional and dietary expert on the health benefits of diets inspired by the eating styles and influences of Mediterranean, Latin American, and Asian cuisines. As a registered dietitian and nutrition instructor at the world famous Culinary Institute of America, Dr. Guttersen has spent her career focusing on developing flavorful and nutritious approaches to healthy eating and weight reduction. Her many accomplishments include developing the Standards of Care for the Obesity Treatment Center in Bellevue, Washington, as well as serving as a nutritional and dietary consultant for a broad range of corporations and Fortune 500 companies, such as Kraft, Nestlé, Sodexho, Marriott Hotels, Radisson Hotels, and Panera Bakery Café, among others. In addition, her background includes serving as an instructor on nutrition and food science at Texas Christian University, where she earned her undergraduate degree in nutrition and dietetics. She has also been a guest lecturer for international food and dietary conferences around the globe. Dr. Guttersen is a resident of Sonoma, California, and a contributing author to the Techniques of Healthy Cooking from the Culinary Institute of America.

Customer Reviews

Good Food, Good Life
The concept of the Sonoma Diet is not new; Dr. Gutterson acknowledges her debt to the Mediterranean Diet early in the book. What is new, however, is the emphasis on portion control, handily taught through pull-out diagrams of plates and percentages for each type of food. And the recipes emphasize not only healthy eating but full flavor as well.

So why buy this book?

First: The food is terrific. The recipes alone are worth the price of the book. I have rarely had a cookbook that had such consistently fine results. I've cooked exclusively from the Sonoma Diet for the past six weeks and have not yet had a failed or unsuccessful recipe. I would not hesitate to serve this food to company. In fact, I already have, several time. People always ask me for the recipes I've used. Needless to say, they are very surprised when I pull out a "diet" book to show them the recipe!

Second: this is a healthy eating plan. This is the diet all of us should strive to follow. With its emphasis on whole grains, lean protean, vegetables, fruit, and nuts, in appropriate portions, the Sonoma Diet is a blueprint for lower cholesterol, lower blood pressure, and better health.

Third: Does it work? Certainly, if you follow the recommended portions and daily food intake. I started the diet with about 20 pounds to lose; thus, my weight loss on any diet is slower than for people who have much more weight to lose. In six weeks, I've lost 10 pounds. While this might not sound very impressive, I have lost this weight while not feeling deprived, while eating great food daily, and even having a glass of wine with dinner every night and a small piece of chocolate most evenings! In addition, I have lost 15 inches (5 from my waist alone) and two sizes. This is by far the most effective eating plan I've ever tried, simply because it has so quickly become a way of life. My husband, who does not need to lose an ounce, loves the food as well.

Fourth: Please note that this diet focuses on fresh, whole food, freshly prepared. If you want to eat protein bars and shakes, THIS IS NOT YOUR DIET. If you want convenience food and diet pop, THIS IS NOT YOUR DIET. If you don't want to spend some time in the kitchen, if the thought of grocery shopping makes you ill, if you don't want to slow down for at least one meal a day, you probably ought to look elsewhere! This diet requires planning and food preparation. If you don't know how to cook already, then be prepared to learn.

Fifth: This is not a crash diet or a miracle diet. This is a whole life eating plan. After six weeks, I feel healthy, energetic, and satisfied. I see no reason why I won't continue to lose weight at 1 to 1.5 pounds a week--exactly the rate nutrionists tell us is healthy and sustainable--until I reach my goal.

A comparison of Diet Books
Like many of you, I found myself wondering what the differences were between the various diet programs. What I discovered is that all of the major diet books are well written and share many similarities. None of them offered an "silver bullet" to weight loss - it primarily comes down to keeping your calories burned greater than your calories eaten. There are theories presented about glycemic index, good vs. bad carbs, etc., but at the end of the day it's about calories and exercise.

In this review, I've summarized Consumer Reports evaluations to offer brief summaries of each diet book/program in hopes that it might help you pick out the one that would work best for you. Don't pay too much attention to the number of stars, as it's my own subjective rating based on effectiveness, ease of use, and ability to stick with the diet. Instead, try to discern which diet might fit your lifestyle better.

The Abs Diet, ****
This book is written by David Zinczenko, the editor of Men's Health Magazine. The diet likes the number 6 - promising "6 pack abs in 6 weeks," by eating 6 meals a day. Each meal is built around the "power 12" foods. There is a strong emphasis on whey supplements. The fitness program was easy to follow but perhaps too strenuous for beginners and seemed better suited to men. Strong points are excellent nutritional content and strong exercise. Weak points are questionable claims about rapid weight loss and "6 pack" abs, and mediocre meal plans. Average recommended daily calories are 1,890, with 7 fruits and vegetable servings.

The South Beach Diet ****
The SB Diet is a slightly more permissive version of the Atkins low-carb diet. It is based on the premise that eating low-glycemic foods (foods that don't raise blood sugar) decreases cravings for sugar and refined carbs. Like many of the diets, there are two phases. In the first phase, fruits, sugar, and grains are banned outright. Phase 2 allows some fruit, high-fiber grains, and dark chocolate. The simplicity of the diet might appeal to many busy dieters. However the emphasis on the glycemic index and insufficient exercise sections are a drawback. Recipes are easy to prepare, but some called for unusual ingredients (a clever cook could make substitutions). Average recommended daily calories are a mere 1,340, with 13 fruits and vegetable servings (mostly veggies).

The Sonoma Diet ****
The Sonoma Diet is an updated low-carb diet with a Mediterranean theme. Again, it is broken into two phases, called "waves." In "Wave 1," the dieter is banned from eating most sweet or refined foods. The much longer "Wave 2" permits fruits and wine. It has a unique method of calculating portions by filling sectors of small plates with specified food categories. The diet is healthy but complex. It is also very restrictive, which makes it more difficult to stay on. Also, the book doesn't offer enough on exercise. The recipes were tasty but elaborate to prepare. Average recommended daily calories are a mere 1,390, with 10 fruits and vegetable servings.

Ultra-Metabolism ***
The Ultra-Metabolism Diet is designed around the assertion that people get fat because their body's systems become toxic, inflamed, and imbalanced. Again, this is a two phase diet. Phase 1 is an initial "detox" period. The longer Phase 2 is a "rebalancing" period. Overall, the dieter must eliminate white rice, refined grains, most red meats, and caffeinated beverages. The theory of your body requiring detoxification goes beyond any scientific evidence and rings a bit of late night television "miracle detox bowel-cleansing pills." The diet is fairly restrictive and complicated. The exercise section was brief but practical. Average recommended daily calories are 1,660, with 12 fruits and vegetable servings.

Volumetrics, ****
The Volumetrics Diet is based on Penn State research. It aims to maximize the amount of food you can eat for a given caloric intake. This is done primarily by eating reduced-fat products, adding in lots of vegetables, and using low-fat cooking techniques. It encourages eating a first course of broth-based soup or low-calorie salad (not heavily laden with dressing, cheese or bacon) to take the edge off your appetite. Recent clinical studies have shown this diet to be very effective. The recipes are appetizing but time consuming. Average recommended daily calories are 1,500, with 14 fruits and vegetable servings.

The Zone Diet, ****
The Zone Diet was designed to keep your blood sugar and hormones at optimal levels so that you can better fight obesity and diseases. It requires that each meal consist of 30% protein, 30% fat, and 40% carbs (based on calories). The diet allows many fruits, but almost no grains except oatmeal. The meals are simple to prepare and nutritionally balanced. But having to keep to the 30/30/40 balance is very tedious and requires lots of preplanning. Recent studies showed that the overall weight loss was below average. Average recommended daily calories are 1,660, with 17 fruits and vegetable servings.

Eat More, Weigh Less, ***
The Eat More, Weigh Less (Ornish) Diet is a low-fat vegetarian diet that bans all meat, fish, oils, alcohol, sugar, and white flour. Their clinical studies suggest that strictly following the diet can prevent or reverse some diseases. Ornish argues that it is easier to make drastic changes to diet rather than small ones. The diet offers the most food per calorie of any of the diets. It is actually lower in fat than current USDA guidelines recommend. Studies have shown good long term weight loss, but a relatively high drop-out rate. Average recommended daily calories are 1,520, with 17 fruits and vegetable servings.

Dr. Atkins New Diet Revolution, ***
The Atkins Diet is the grand daddy of them all. As with many of the other diets, it is divided into two phases. The first phase is a two week induction period that bans nearly all carbs. The second phase is only slightly less restrictive, but does slowly add more vegetables, fruit, and wine. Research has suggested that Atkins' dieters are less hungry than on many other diets. But the diet is difficult to adhere to and has a high drop-out rate. Long term weight loss has been shown to be average. The single most glaring concern with the Atkins diet is that the nutritional profile is far outside conventional dietary guidelines. (We've all known people eating handfuls of bacon, eggs, and cheese for breakfast, claiming they were on a diet). Average recommended daily calories are 1,520, with 6 fruits and vegetable servings.

Again, please don't worry too much about my ranking of the diet books - it's completely subjective. My suggestion is to simply find a program that seems to fit your lifestyle best.

Please be kind enough to indicate if reviews are helpful.

Written by Arthur Bradley, author of "Process of Elimination" - an intense thriller in which a martial artist, a greedy corporate attorney, and a sexy conspiracy theorist team up to stop a world-class sniper from killing presidential candidates.

Great approach, wonderful recipes
I love her approach of "Food is wonderful! Look at all the foods you get to eat!" I also love her "power foods" list which includes blueberries, whole grains, olive oil, spinach and almonds -- it's almost a no-guilt diet...eat things you love and lose weight at the same time. Her recipes look extraordinary and the ones I've tried so far have been amazing -- all fresh food, but easy to find at the grocery store. Her emphasis on flavor and variety is also inspiring -- you don't need to eat celery and rice cakes to lose weight, far from it. There is a bit more emphasis on food combinations than I esp like at this early stage, but I'm following along for a while because it will probably help with the variety issue as much as anything else. How many of us just get sick to death of our diet food and can't bear to eat another bite? With her approach, "diet food" may actually be "great food" that you never want to give up.