Diet Plans Low-Carb Diets Popular Low-Carb Diets How to Do Wave One of the Sonoma Diet By Laura Dolson Updated November 01, 2018 Pin Flip Email Print shakim888/istockphoto More in Diet Plans Low-Carb Diets Popular Low-Carb Diets Foods Cooking Tips/Products Dining Out Other Diets The Sonoma Diet, created by registered dietitian Connie Gutterson, is a weight loss diet based on portion control and eating only those foods from an approved list. It is similar to the Mediterranean Diet in that it restricts the type of foods you can eat. But, unlike the Mediterranean Diet, it is framed around 10 "power" foods, namely whole grains, almonds, bell peppers, tomatoes, broccoli, grapes, spinach, blueberries, strawberries, and olive oil. The Sonoma Diet is also structured in three phases, called Waves. Wave One lasts for 10 days and is the most restrictive phase. It is then followed by Wave Two, in which a person aims to reach his or her ideal weight, and Wave Three which focuses on maintaining that weight. Goals of Wave One During the 10 days of Wave One, a person is placed on a highly restrictive diet. Foods allowed during Wave One include meat, eggs, nuts, low-fat cottage cheese, low-carb vegetables, whole grains, and unlimited herbs and spices. Portion sizes are relatively small. This phase is designed to destroy bad habits and achieve the following goals: Promote fast weight loss by limiting carbs and caloriesWean you off sugar and reduce carb cravingsTeach you portion controlGet you accustomed to the foundational food around which you will prepare all meal What You Can and Cannot Eat As with all low-carb diets, added sugars and most sources of starch are to be avoided. Saturated fats are kept to a bare minimum. No fruit, alcohol, or anything sweet is allowed during Wave One. While small amounts of sweetener or diet soda may be consumed if you are having an especially rough time, they are generally discouraged and considered contrary to the goals of the early phase. By contrast, the foods approved for Wave One include: Lean proteins including eggs, seafood, poultry (without skin), soy products, and lean cuts of beef or porkCertain low-fat dairy productsOne daily serving of beansLow-starch vegetablesA small serving of nuts (which you would need to count)Certain fats such as nut oils or olive oilSome low-carb condiments. How Much You Can Eat With the Sonoma Diet, you do not have to count calories, carbs, or fat grams because of the types of foods you eat. Instead, dietary controls are allocated according to plate size. To ensure consistent portion control, the diet requires that you have the following: A bowl which holds two cups of liquidA seven-inch plateA nine-inch plate The plates and bowls must be measured to meet the exact requirements. According to Gutterson, a small difference in diameter can make a big difference in the amount of food you consume. Once you have the appropriate dishes on hand, Wave One meals are dished out as follows: Breakfast is either a serving of protein and grains on the seven-inch plate (some vegetable is allowed) or a whole-grain cereal and milk in the bowl.Lunch is served on the nine-inch plate with a little more than half vegetable and the remainder made up of protein.Dinner is also on the nine-inch plate and consists of 50 percent vegetables, 30 percent protein, and 20 percent grains. Although carbs are not specifically counted, Gutterson states that Wave One menus have approximately 40 grams of usable (net) carbohydrate. This is consistent with the beginning phase of many low-carb diets and would be considered ketogenic for most people (meaning they are burning more fats than carbs). While helpful for many, the Sonoma Diet may be problematic for some due to its strict caloric restriction. Was this page helpful? Thanks for your feedback! Looking to start a low-carb diet, but not sure where to start? Sign up to get our free recipe book and enjoy delicious low-carb meals. Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Continue Reading