The Sonoma diet is a shock diet that allows you to get rid of all the extra pounds, but with an initial phase of 10 days where 3 to 4 pounds are lost. It is a Mediterranean-inspired diet created by Dr. Connie Guttersen, which is based on natural food and portion control.

Overall, the Sonoma diet is divided into 3 phases called “waves”. The first phase lasts 10 days and works like a crash diet. The second allows a slower weight loss, of about one kilo per week, and must be followed up to the entire weight loss. Finally, the third wave is of maintenance.
Let’s see how the Sonoma diet works.

SHOCK DIET SO MUCH TO LOSE 3 KG IN 10 DAYS

Wave one or phase one: shock phase

In this phase, 3 main meals are made, while snacks are optional.

There are some rules to follow: respect the list of foods and measure out the portions using dishes no larger than specified. The advantages are that, apart from some foods, you don’t have to weigh anything.

Phase one food list

• Vegetables: salads, tomatoes, peppers, asparagus, celery, cauliflower, broccoli, spinach.
• Fruit: Maximum 160 grams per day of strawberries, blueberries, raspberries, currants or apples.
• Cereals: maximum 50 grams per day of oat flakes, brown rice, wholemeal pasta or wholemeal bread. The first three weighed raw.
• Proteins: lean veal, chicken or turkey meat, defatted cooked ham, bresaola, white fish, crustaceans and molluscs, skimmed milk flakes (0% fat), skimmed milk, soy milk without added sugar in the desired quantity. But: maximum one egg + 2 egg whites per day or maximum 30 grams of dried legumes (or 120 grams boiled) per day.
• Fat: 3 teaspoons of olive oil or 2 teaspoons of olive oil + 10 almonds. Alternatively, the fats can be replaced in full with 100 grams of avocado.
• Drinks: Coffee or tea with stevia, but no fizzy drinks with sweetener.
  Lemon juice, vinegar, flavorings and spices are free. One teaspoon of grated Parmesan is allowed.
  Anything not included in this list is NOT eaten.

Rule of the dish

For breakfast, a plate with a maximum diameter of 17 cm or a cup / cup of 475 ml is used.
A maximum of 22 cm diameter plate is used for lunch and dinner.
There are 3 meals.
If you are really hungry you can have snacks (maximum 2) among those indicated.
Let’s see the menu of the first phase of the Sonoma bump diet on page two.