Customer Reviews

Sonoma Diet, The CD

5 star:		(92)
4 star:		(36)
3 star:		(16)
2 star:		(11)
1 star:		(9)

 

 

The concept of the Sonoma Diet is not new; Dr. Gutterson acknowledges her debt to the Mediterranean Diet early in the book. What is new, however, is the emphasis on portion control, handily taught through pull-out diagrams of plates and percentages for each type of food. And the recipes emphasize not only healthy eating but full flavor as well.

So why buy this book?

First: The food is terrific. The recipes alone are worth the price of the book. I have rarely had a cookbook that had such consistently fine results. I've cooked exclusively from the Sonoma Diet for the past six weeks and have not yet had a failed or unsuccessful recipe. I would not hesitate to serve this food to company. In fact, I already have, several time. People always ask me for the recipes I've used. Needless to say, they are very surprised when I pull out a "diet" book to show them the recipe!

Second: this is a healthy eating plan. This is the diet all of us should strive to follow. With its emphasis on whole grains, lean protean, vegetables, fruit, and nuts, in appropriate portions, the Sonoma Diet is a blueprint for lower cholesterol, lower blood pressure, and better health.

Third: Does it work? Certainly, if you follow the recommended portions and daily food intake. I started the diet with about 20 pounds to lose; thus, my weight loss on any diet is slower than for people who have much more weight to lose. In six weeks, I've lost 10 pounds. While this might not sound very impressive, I have lost this weight while not feeling deprived, while eating great food daily, and even having a glass of wine with dinner every night and a small piece of chocolate most evenings! In addition, I have lost 15 inches (5 from my waist alone) and two sizes. This is by far the most effective eating plan I've ever tried, simply because it has so quickly become a way of life. My husband, who does not need to lose an ounce, loves the food as well.

Fourth: Please note that this diet focuses on fresh, whole food, freshly prepared. If you want to eat protein bars and shakes, THIS IS NOT YOUR DIET. If you want convenience food and diet pop, THIS IS NOT YOUR DIET. If you don't want to spend some time in the kitchen, if the thought of grocery shopping makes you ill, if you don't want to slow down for at least one meal a day, you probably ought to look elsewhere! This diet requires planning and food preparation. If you don't know how to cook already, then be prepared to learn.

Fifth: This is not a crash diet or a miracle diet. This is a whole life eating plan. After six weeks, I feel healthy, energetic, and satisfied. I see no reason why I won't continue to lose weight at 1 to 1.5 pounds a week--exactly the rate nutrionists tell us is healthy and sustainable--until I reach my goal.

Like many of you, I found myself wondering what the differences were between the various diet programs. What I discovered is that all of the major diet books are well written and share many similarities. None of them offered an "silver bullet" to weight loss - it primarily comes down to keeping your calories burned greater than your calories eaten. There are theories presented about glycemic index, good vs. bad carbs, etc., but at the end of the day it's about calories and exercise.

In this review, I've summarized Consumer Reports evaluations to offer brief summaries of each diet book/program in hopes that it might help you pick out the one that would work best for you. Don't pay too much attention to the number of stars, as it's my own subjective rating based on effectiveness, ease of use, and ability to stick with the diet. Instead, try to discern which diet might fit your lifestyle better.

The Abs Diet, ****
This book is written by David Zinczenko, the editor of Men's Health Magazine. The diet likes the number 6 - promising "6 pack abs in 6 weeks," by eating 6 meals a day. Each meal is built around the "power 12" foods. There is a strong emphasis on whey supplements. The fitness program was easy to follow but perhaps too strenuous for beginners and seemed better suited to men. Strong points are excellent nutritional content and strong exercise. Weak points are questionable claims about rapid weight loss and "6 pack" abs, and mediocre meal plans. Average recommended daily calories are 1,890, with 7 fruits and vegetable servings.

The South Beach Diet ****
The SB Diet is a slightly more permissive version of the Atkins low-carb diet. It is based on the premise that eating low-glycemic foods (foods that don't raise blood sugar) decreases cravings for sugar and refined carbs. Like many of the diets, there are two phases. In the first phase, fruits, sugar, and grains are banned outright. Phase 2 allows some fruit, high-fiber grains, and dark chocolate. The simplicity of the diet might appeal to many busy dieters. However the emphasis on the glycemic index and insufficient exercise sections are a drawback. Recipes are easy to prepare, but some called for unusual ingredients (a clever cook could make substitutions). Average recommended daily calories are a mere 1,340, with 13 fruits and vegetable servings (mostly veggies).

The Sonoma Diet ****
The Sonoma Diet is an updated low-carb diet with a Mediterranean theme. Again, it is broken into two phases, called "waves." In "Wave 1," the dieter is banned from eating most sweet or refined foods. The much longer "Wave 2" permits fruits and wine. It has a unique method of calculating portions by filling sectors of small plates with specified food categories. The diet is healthy but complex. It is also very restrictive, which makes it more difficult to stay on. Also, the book doesn't offer enough on exercise. The recipes were tasty but elaborate to prepare. Average recommended daily calories are a mere 1,390, with 10 fruits and vegetable servings.

Ultra-Metabolism ***
The Ultra-Metabolism Diet is designed around the assertion that people get fat because their body's systems become toxic, inflamed, and imbalanced. Again, this is a two phase diet. Phase 1 is an initial "detox" period. The longer Phase 2 is a "rebalancing" period. Overall, the dieter must eliminate white rice, refined grains, most red meats, and caffeinated beverages. The theory of your body requiring detoxification goes beyond any scientific evidence and rings a bit of late night television "miracle detox bowel-cleansing pills." The diet is fairly restrictive and complicated. The exercise section was brief but practical. Average recommended daily calories are 1,660, with 12 fruits and vegetable servings.

Volumetrics, ****
The Volumetrics Diet is based on Penn State research. It aims to maximize the amount of food you can eat for a given caloric intake. This is done primarily by eating reduced-fat products, adding in lots of vegetables, and using low-fat cooking techniques. It encourages eating a first course of broth-based soup or low-calorie salad (not heavily laden with dressing, cheese or bacon) to take the edge off your appetite. Recent clinical studies have shown this diet to be very effective. The recipes are appetizing but time consuming. Average recommended daily calories are 1,500, with 14 fruits and vegetable servings.

The Zone Diet, ****
The Zone Diet was designed to keep your blood sugar and hormones at optimal levels so that you can better fight obesity and diseases. It requires that each meal consist of 30% protein, 30% fat, and 40% carbs (based on calories). The diet allows many fruits, but almost no grains except oatmeal. The meals are simple to prepare and nutritionally balanced. But having to keep to the 30/30/40 balance is very tedious and requires lots of preplanning. Recent studies showed that the overall weight loss was below average. Average recommended daily calories are 1,660, with 17 fruits and vegetable servings.

Eat More, Weigh Less, ***
The Eat More, Weigh Less (Ornish) Diet is a low-fat vegetarian diet that bans all meat, fish, oils, alcohol, sugar, and white flour. Their clinical studies suggest that strictly following the diet can prevent or reverse some diseases. Ornish argues that it is easier to make drastic changes to diet rather than small ones. The diet offers the most food per calorie of any of the diets. It is actually lower in fat than current USDA guidelines recommend. Studies have shown good long term weight loss, but a relatively high drop-out rate. Average recommended daily calories are 1,520, with 17 fruits and vegetable servings.

Dr. Atkins New Diet Revolution, ***
The Atkins Diet is the grand daddy of them all. As with many of the other diets, it is divided into two phases. The first phase is a two week induction period that bans nearly all carbs. The second phase is only slightly less restrictive, but does slowly add more vegetables, fruit, and wine. Research has suggested that Atkins' dieters are less hungry than on many other diets. But the diet is difficult to adhere to and has a high drop-out rate. Long term weight loss has been shown to be average. The single most glaring concern with the Atkins diet is that the nutritional profile is far outside conventional dietary guidelines. (We've all known people eating handfuls of bacon, eggs, and cheese for breakfast, claiming they were on a diet). Average recommended daily calories are 1,520, with 6 fruits and vegetable servings.

Again, please don't worry too much about my ranking of the diet books - it's completely subjective. My suggestion is to simply find a program that seems to fit your lifestyle best.

Please be kind enough to indicate if reviews are helpful.

Written by Arthur Bradley, author of "Process of Elimination" - an intense thriller in which a martial artist, a greedy corporate attorney, and a sexy conspiracy theorist team up to stop a world-class sniper from killing presidential candidates.

I love her approach of "Food is wonderful! Look at all the foods you get to eat!" I also love her "power foods" list which includes blueberries, whole grains, olive oil, spinach and almonds -- it's almost a no-guilt diet...eat things you love and lose weight at the same time. Her recipes look extraordinary and the ones I've tried so far have been amazing -- all fresh food, but easy to find at the grocery store. Her emphasis on flavor and variety is also inspiring -- you don't need to eat celery and rice cakes to lose weight, far from it. There is a bit more emphasis on food combinations than I esp like at this early stage, but I'm following along for a while because it will probably help with the variety issue as much as anything else. How many of us just get sick to death of our diet food and can't bear to eat another bite? With her approach, "diet food" may actually be "great food" that you never want to give up.

I thought the overall concept of healthful eating sounded much better than preplanned and scheduled diets, and convinced my husband to try it. I have always wanted to buy lots of fresh produce and lean meats at the grocery store to be a "good mom" to my 2 young kids, but had no idea what to do with all that stuff when I got it home. The Sonoma Diet will teach you how to prepare meals centered around fresh ingredients, and it is flexible - fruits & veggies can be fresh, frozen, or canned for convenience. The main goal is to teach you healthful habits that you can continue with after the diet period.

I recommend the website subscription, though the cost can run up, but you get access to over 500 recipies to pick and choose from. Using these you can create your weekly menus and shopping lists around what sounds good to you. The bonus is that many of the recipies are classified as "family friendly" and my kids will actually eat them, so dinner is easy, and my husband takes the extra portion to work with him for lunch the next day. If you are short on time, there are also slow cooker and quick & easy recipies, but you may not have as much variety.

If you want a diet that is easy for one or more people to use, without having to prepare separate meals or separating food, this is the way to go. You will learn healthful eating habits that will last a lifetime.

I was very sceptical at first to buy this book..I thought it was just another diet book. But I gave it a try. I read it from cover to cover and then I decided to head to the grocery store. Everything I bought was from my own supermarket, even the wine.
I ate the simple menus and even tried the recipes in the book.
The weight started falling off. The first week I lost 6 lbs, the 2nd week 4lbs...then after that it was 2 lbs.
I have lost a total of 17 lbs in 6 weeks....but the biggest thing was the inches...you see..I wore a size 18 pants and now I'm in a 12. I'm 42 years young b/c I feel young. I have alot of energy and my husband says I look like I'm in my 20's.
You can't go wrong with this way of eating. Just give it a try..you won't be sorry.

Having collected and tried just about every diet known to man (and woman), I have FINALLY FOUND THE ANSWER!!!!!!! The Sonoma plan has rid me of my constant cravings, thanks to the first ten days of no sugar nor refined white flour foods, I'm FREE AT LAST!! 12 and 1/2 pounds of unwanted fat are now history, with the promise of reaching my eventual weight and health goals while dining on gourmet tasting, relatively easy to prepare, delicious foods. YUMMMMMM!!! Even my husband has enjoyed the fabulous flavors of the recipes in the book. As for those who complain of the complexity of the meal plans -- they are provided as a suggested guide, not an absolute necessity to follow.
If I were to cite one weakness of the author's plan, I would say that she doesn't include enough fat-free dairy foods into the program. I use fiber rich vegetables along with the protein found in fat-free dairy products for my in-between meal snacks -- that 4 PM time is still a time that I feel the need of something healthy and appetite satisfying to tie me over until our dinner at 7 PM.
Jorge Cruise's "The 3 Hour Diet" is closer to the TIMING of the way I eat, but his suggestion of refined sugary junk food as snacks while limiting fruit to one serving a day is unhealthy as well as appetite stimulating to me!
Health professionals are always urging the American public to include more vegetables, fruits, and whole grains into their diets. The illustrations of portions of these elements on a 7" plate at breakfast and a 9" plate at lunch and dinner make this completely clear. Adding more vegetables to my diet went over my
head until I saw exactly just how much vegetables should comprise our meals.
I can't say enough good things about this program -- my personal physician is even excited about it, and in 3 months we shall see at what levels my blood cholesterol, (both HDL and LDL), as well as triglyceride levels shall reach. My guess is that there shall be dramatic improvements in all areas, as well as reduced lbs. and dress sizes! It's the diet that feels like dining at a fine restaurant -- definitely a joy instead of deprivation. Just know that it does require some preparation time, but then all good things take effort!
BON APPETIT!!!!!!!!!!

My wife has been doing South Beach for 6 months now, and has lost 30 lbs. I tried to start that diet with her, but cutting out all carbs in phase 1 was impossible. So, when the Sonoma Diet came along, and I saw good science (I am a molecular biologist) and even better meals paired with wine! Well, I was instantly attracted. The research and science done to create this diet is truly better than all the rest. Believe it or not, this may be THE diet to end all diets. No more wondering if new scientific studies will prove these principles wrong because research has finally come to indisputable conclusions on healthy eating and the Sonoma diet is right in line with these conclusions. Yes, a healthy lifestyle including exercize is paramount. And, this shouldn't be called a "diet" but a lifestyle. Once you start this program you should never stop - and don't worry, you won't want to.

I bought this book right after Christmas. The recipes are fantastic. My husband lost 9 1/2 lbs. the first 9 days, and I lost 5 1/2. Preparing the food is time consuming and if you don't like to chop and cook, this book isn't for you. The book details exactly what you need to do, and there is no guesswork. We never feel really hungry unless it is almost meal time. The suggested snacks hold us up. I feel so good since starting this eating plan. The food is fresh and healthy. The recipes have introduced us to food we had never tried before; I have tried almost every recipe in Wave 1 and am now starting on the Wave 2 recipes.

First of all, there are things I didn't like about the book. It does not go into details about why a stall might be happening, well, other than mentioning your portions might be larger than you think... common sense stuff like that, but does not address other factors, like problems with the thyroid, or a slow metabolism due to crash dieting. Yet I still give it a 5, since it is the only diet I have not gotten completely bored of after 5 days and/or stopped losing weight, although I haven't been on it long, but my last diet I stopped losing on after the first five days (Atkins-gave up after 3 weeks on induction). I don't mind a book being long and going into details about what may be affecting weight loss or psychological aspects of poor food choices/overeating-almost ever diet book I have read does this, and maybe it's good to hear it more than once, but each MD or nutritionist has their own take on it. This book is short (to me). I guess I'll say what most people are probably most curious about... yes I did lose weight at a good rate and I did not exercise (bad, I know). I am on the tenth day of the diet and have lost 7lbs and my bf lost 10lbs. It might be helpful for you to know that I am not a large person to begin with. I am within normal weight range for my height (5ft 7in, small frame), but I want to be more toward the lighter portion of that range (don't we all). Now for my bf, he is about 60lbs over what he should be for his height. It's nice to know that the '10lbs in 10 days' doesn't only apply to larger men. Again I didn't exercise (neither did he, but he gets more exercise in his line of work), so I could've lost that 10lbs, and the 10th day of the diet isn't over yet (maybe it will be up to 8 tomorrow morn). This is the first diet that I don't mind at all being on. I do not intend on finishing the first wave and going to get Ben & Jerrys, or anything like that. I don't have cravings at all, but I am very much looking forward to that glass of wine on wave 2:) People keep comparing this diet to South Beach (SB), which I have done. This diet does have a lot of principles that other diet books have, but it seems to deliver it in a very manageable way. It's much more structured than SB, which I know I need. I was incredibly sick of chicken after doing SB, and chicken is my favorite meat (okay, maybe filet mignon, but chicken is a storng 2nd). The recipes for the sonoma diet are really what makes it shine; it keeps you from getting bored, even if every recipe you choose has chicken you will not get sick of it b/c the recipes don't rely only on the taste of the chicken and cheese (as it was with SB-bland), but on spices, seasonings, marinades...etc. To sum it all up, I lost weight, liked the recipes, and I do like 'bad' foods (pizza, ice cream) and look forward to once again eating them, but it isn't a priority for me, as it was after other diets, this diet works for me. I hope it will work for you. Good luck.

I have been reading other reviews of this book and I would like to make a couple of points:
1) You have to eat less and exercise more to lose weight. No successful plan can tell you anything else, so of course that is the foundation of this book
2) The authors' point that you need to get away from foods you crave if they are not healthy foods (sweets and salty snacks) is very important. If you keep catering to those cravings, they will not go away. I believe that is the problem with books like South Beach and plans like Weight Watchers. They give you alternatives that still trigger cravings.
3) The authors' point that you must get away from nutritionally empty, processed foods is a good one. Everyone in the U.S. should have heard this by now at least once!

The downsides to this plan, in my opinion, would be that
a) in our busy society, this plan requires a LOT of food preparation. Of course that very fact is why so many people have gone to fast food or other processed options that have caused them to have less-than-optimal weight. If you don't have time to cook, there are probably other plans out there that will be better for you...maybe those with more emphasis on raw salads and grilled or stir-fried lean meats.
b) some people may just not like the flavors present in these receipes. Again, maybe not for you. I do think the same herbs and spices are used too frequently, causing the food to have similar tastes. I have not followed this plan long enough to know if that will make me bored in a couple of months. Some experimentation rather than exact adherence could fix that for me.

BUT: the nutritional concepts are sound. To find substitutions if you have allergies to certain foods on the diet, you could try looking at similar foods at http://www.nal.usda.gov/fnic/foodcomp/search/

SO: It just comes down to this: if you want someone to tell you what to eat to get you started, this book will do that. The recipes are tasty and nutritious. Is it easy? Nope. Will you lose weight? I have lost 7 lbs., some of which is probably water weight, this first week. So it's at least encouraging. I would expect that to drop off to about 2 lbs/wk after this.