I have eluded to how it works, and what it is, but I haven't really just outlined the plan on the blog yet. That's what I'm hoping to do now! Keep in mind that I am not suggesting that anyone else do this plan; I am simply telling you what I'm doing. If anyone wants more information, however, don't hesitate to ask me in the comments, on my FB page, or email me. Not that I'm an expert on it yet. I'm just someone who is reading the book.
Yep, I said "is reading" as in "I have not finished it yet". I'm working on it, and this is a diet that one can start after only reading the first part.
The first thing to learn about The New Sonoma Diet (NSD from here on out!) is that it is divided into three parts, known as Wave 1, Wave 2, and Wave 3.
Wave 1 is the first 10 days, Wave 2 is the duration of the diet until one gets to one's desired weight, and Wave 3 is the way that one on the NSD should eat for the rest of their life.
Like other diets that are broken into parts like this, the first part is the strictest.
This diet is about food lists (lists of foods that are acceptable to eat on the plan) and plate filling guides. As long as I stick to the foods on the lists and fill my plate according to the diagrams provided, I will lose weight without having to actually count calories (the calories are cut by simply following the other rules).
There are a few lists, and while on Wave 1, I am to stick to the list of Tier 1 vegetables (vegetables that are always unlimited; I can snack on these whenever and stack my plates high with them at meals); tier 1 fruits (fruits are limited on Wave 1); lean proteins, healthy fats (3 servings daily of either specific counts of nuts, 1 tsp olive or canola oil, or 1/4 avocado); low fat dairy, and whole grains.
The plate filling guides for wave 1 are in this picture:
It says that for breakfast, there are 2 options (there is actually a 3rd option that is not pictured). The first option is a 7-inch plate filled with 75% protein and 25% whole grains. Option 2 is a 2-cup bowl of 50% whole grains and 50% dairy. The third option is a 7-inch plate of 100% protein.
For lunch and dinner, one meal must be a 9-inch plate with 60% vegetables and 40% protein, and the other must be a 9-inch plate with 50% vegetables, 30% protein, and 20% whole grains.
Snacks are optional, but allowed. There is a list of acceptable snacks, but I can also snack on tier one fruits and vegetables and healthy fats (remembering the daily limits on fruits and fats). One option for a snack that I like is a half cup of low fat cottage cheese.
Here is my basic plan to get me through the next 9 days: I will choose foods for each meal from below, which are all foods on the lists in the book that I like-
Breakfast (a 2 cup bowl of 50% whole grains and 50% milk, or a 7 inch plate of 75% protein and 25% whole grains)
- whole grain cereal
- milk (soy)
Lunch (a 9 inch plate with 60% tier 1 vegetables, 40% protein)
- veggies- broccoli, salad stuff
- veggie burgers
- spices and herbs
Dinner (a 9 inch plate with 50% tier 1 vegetables, 30% protein, and 20% whole grains)
- veggies- salad stuff, frozen stuff, onion, zucchini, squash, peppers, asparagus, cabbage
- brown rice
- whole grain pasta
- spices and herbs
Snacks (whenever I am hungry between meals)
- 11 almonds
- low fat cottage cheese
- 1 can diet soda per day...
Over all, it is a lot of food, and it is REAL food, which is healthier than what I had been eating. I'm almost never actually hungry between meals, but I have a lot of "head hunger" because I am craving my junk food...
So far, I have had a few questions myself (and the answers that I improvised for me):
1) How many fruits are allowed daily for Wave 1? Up to two servings per day.
2) Is soy or almond milk okay? Yes.
3) How about ketchup? In reasonable amounts; use your head.
There are also rules about what to drink. One of the purposes of this diet is to get away from artificial foods, including artificial sweeteners. So preferably no more diet soda, but Dr. Guttersen says that if that is just not okay with me, I can have 1 can per day. So that's what I'm doing.
There are no limits to caffeine, so long as they come from tea or coffee (unsweetened, of course). I'm drinking lots of green tea.
So despite missing the taste of diet soda, I'm not caffeine-deprived. Yay!
Okay, that's it for now... I will be back late tonight with a food post for Day 2.