"The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days" boasts a sensational subtitle that could make any conscientious health consumer suspicious of faulty promises. If you ignore the subtitle and look at the diet itself, it gets a hearty "thumbs up" as a healthy eating plan that could be a catalyst for weight loss.

Not only is the Sonoma Diet one of the most popular diet books right now, but it also is one of the best, according to the May issue of Environmental Nutrition (EN). Although author Connie Guttersen was inspired by sun-drenched foods from California's Sonoma wine region, her plan embraces the traditional Mediterranean method of eating.

As a dietitian with expertise in treatment of obesity, Guttersen features plenty of plant-based foods in her selections -- fruits, vegetables, whole grains, lean meats, fish, olive oil and moderate amounts of wine and minimal processed foods, typical of the diet found in Italy, Greece, Spain and Southern France.

These southern Europeans who live the Mediterranean lifestyle enjoy simple, satisfying foods combined with a festive approach to eating that transforms a meal into a mini-celebration.

Although the eating style uses substantial amounts of olive oil, rich in monounsaturated fat, there is compelling, current research that connects the Mediterranean way of eating, along with regular exercise, to longevity. One study published recently in the New England Journal of Medicine showed significant benefits to reducing the potential for heart disease and type 2 diabetes.

The Sonoma factor

Although the Sonoma Diet was inspired by the full-flavored food patterns promoting longevity, there is a difference between the two. The word "diet" after "Mediterranean" refers to everyday eating patterns; the word "diet" after "Sonoma" indicates a weight-loss program with no calorie counting, no measuring and plenty of mouth-watering recipes. (Yes, I bought the book for that reason alone.)

Guttersen believes flavorful food is the missing ingredient in the long-term success of any diet, so she emphasizes enjoying food without depriving yourself.

Weight loss in waves

There are three waves: The 10-day Wave 1 involves a kitchen purge of processed foods -- sugar, refined grains -- and no starchy vegetables, no fruit and no wine (yet). The logic behind the no-fruit rule, according to EN, is to briefly eliminate all sweets, even natural sugar, while you recalibrate your taste buds.

Low-fat dairy, lean meats and legumes are allowed in portion-controlled amounts using a removable guide showing plates and bowls divided into sections for protein, grains, vegetables and dairy.

After 10 days the dieter moves on to Wave 2, where fruits and moderate amounts of wine are introduced but refined grains and sugar continue to be excluded. Once goal weight is achieved, Wave 3 allows indulgences like snacks and desserts as part of a healthy eating plan.

The bottom line

Although the Sonoma plan -- which can become more of a lifestyle than a diet -- is a healthy choice among diet options, the amount of cooking from scratch may be difficult in our time-starved world. For others, moderate amounts of wine may not be appropriate for religious or personal reasons.

Regular physical activity in combination with a healthy eating plan is a key to successful weight reduction. This is mentioned but not emphasized.

But if you love the pleasure of good eating using whole foods and you're willing to cook, the Sonoma Diet is a winner.



Health educator Jan Mittleider is coordinator of the Over 60 and Getting Fit Program at the College of Southern Idaho.