Sonoma Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

The Sonoma Diet is a mediterranean type diet from author and dietitian Connie Guttersen. The name “Sonoma” comes from a region in Northern California, USA, that has a prominent wine industry.

sonoma diet

UPDATE: The new edition – The New Sonoma Diet has revised over half the content of the original. Highly Recommended.

Sonoma Diet Principles

The principles of the Sonoma Diet are based around the Mediterranean Food Pyramid. Enjoyment of food, gourmet cooking, and moderate portion sizes are the keys of this diet.

The weight loss program has 3 stages (called waves).

    1. Wave 1 is a more restrictive phase lasting 10 days. The idea is to break ties and addictions with sugary and fatty foods – however this is not a severe induction phase.
    2. Wave 2 is the primary weight loss phase where each meal is created with appropriate portions. There is no calorie counting or special foods or supplements.
    3. Wave 3 is a lifelong eating pattern for weight management.

The New Sonoma Diet comes with a wine guide to assist in selecting the appropriate wine to accompany the evening meal.

Power Foods

The Sonoma Diet singles out a selection of foods that it calls “power foods”:

      • Almonds
      • Bell peppers
      • Blueberries
      • Broccoli
      • Grapes
      • Olive oil
      • Spinach
      • Strawberries
      • Tomatoes
      • Whole grains

Sonoma Diet Plan

Whole grain cereal and milk
Wild Rice Salad with Chicken
1 cup raw baby carrots and celery with 2 tbsp. hummus
Pork Chops with Rosemary
Brussels Sprouts with Prosciutto
1 slice of rustic whole grain bread
1/2 cup fresh fruit of choice

1 glass Cabernet Sauvignon, Merlot, or Syrah (optional)

Whole Wheat Pita with Cucumber Yogurt Sauce

Apple-Blueberry Tart

Sonoma Diet Book or Online

The New Sonoma Diet Retails for $15.85.

Click here to purchase this diet for a discounted price.

The Sonoma Diet online program is fee-based and contains the following tools:

  • Meal Planner
  • Recipe Search
  • Message Boards
  • Printable Shopping Lists
  • Eating Guides
  • Weekly Q A
  • Over 500 Recipes
  • Wine Guide
  • Exclusive E-mails
  • Food Diary
  • Portion Guide
  • Online Dietitians
  • Weight Tracker

The online Sonoma Diet is free for the first 7 days and then $4 per week. The official website.


The Sonoma Diet is a healthy and balanced diet from an author well-versed in the Mediterranean style of eating.

Whilst growing popularity may cause some to see the diet as a fad, it remains an excellent diet none-the-less.


  • Guttersen, C. (2005). The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days!. Meredith Books.
  • Guilford, J. M., & Pezzuto, J. M. (2011). Wine and health: a review. American Journal of Enology and Viticulture, ajev-2011. abstract
  • Richard, C., Couture, P., Desroches, S., & Lamarche, B. (2013). Effect of the Mediterranean diet with and without weight loss on markers of inflammation in men with metabolic syndrome. Obesity, 21(1), 51-57. abstract
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: March 23, 2015. Disclaimer