Sonoma Diet: Wave One

How to Do Wave One of the Sonoma Diet

somona diet

Summary of Wave One of the Sonoma Diet:

Wave One is the most restrictive phase of the Sonoma Diet. As with all low-carb diets, added sugars and most sources of starch are avoided. Like the South Beach Diet, the Sonoma Diet is low in saturated fats as well. No fruit or alcohol is allowed in Wave One, or anything sweet. The book says that, "if you just can't take it any more" you may have small amounts of diet soda or artificial sweeteners, but this is discouraged.

What You Eat:

Lean protein sources (eggs, seafood, remove skin from poultry, lean cuts of beef and pork, soy foods), certain low-fat dairy products, one serving of beans per day, low-starch vegetables, small amount of nuts (you have to count them), certain fats such as nuts and olive oil, some low-carb condiments. Nothing else, including fruits and alcohol.

How Much To Eat:

Portions are allocated according to plate size. The diet requires that you have the following: a bowl which holds 2 cups of liquid, a seven-inch plate (like a dessert plate), and a nine-inch plate (sometimes called a lunch plate). Do measure the plates - a small difference in diameter can make a big difference in the amount of food. Breakfast is either protein and grains on the seven-inch plate (some vegetable is allowed as well) or whole grain cereals and milk in the bowl. Lunch is on the nine-inch plate, which is a little over half vegetables, and the rest protein.

Dinner is also on the nine-inch plate, which is half vegetables, one third protein, and 20% grains.

Carb Level:

Although carbs are not specifically counted, the Wave One menus I analyzed had about 40 grams of usable (net) carbohydrate.  This is consistent with the beginning of many low-carb diets, and would be ketogenic for most people.

  Note that this diet is also low in calories, which could be problematic for some people.

Length of Phase:

Ten days


Wave One goals are:
1) To promote fast weight loss by limiting carbs and calories
2) To do away with carb cravings.
3) An introduction to the foods emphasized on the diet.

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