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F A C T S H E E T

NUTRITI N

The Sonoma Diet by ConnieGuttersen, RD, PhD, Meredith Books,

2005.

The Sonoma Diet, named forCalifornias beautiful wine country, isinfluenced by a Mediterranean plant-based diet. It places emphasis on avariety of flavorful, nutrient-densepower foods including almonds,bell peppers, blueberries, broccoli,grapes, olive oil, spinach, strawberries,tomatoes and whole grains.

The first phase or wave of the diet

is by far the most restrictive.Although it encourages plenty ofhealthful foods, fruit is entirelyrestricted and dairy foods are limited.Theres no scientific support for theidea that people need to forego, forany length of time, nutrient-densefoods such as fruit and potatoes,which provide fiber that fills you upand can aid in weight management.Wave 2 allows more calories as well as

more food and beverage choices topromote gradual weight loss. Wave 3,the maintenance phase, allows foroccasional indulgences.

The Sonoma Diet emphasizeswholesome, flavorful foods, includingthose espoused by the Mediterranean-style of eating. It also encouragesenjoyment of meals, but in controlledportions. Following a similar eatingpattern may help some successfully

lose weight and body fat, especially if

they balance their food intake withregular moderate enjoyable exercise.Reviewed by Elisa Zied, MS, RD, CD

The Cheaters Diet by Paul Rivas,MD, Health Communications, 2005.

Dr. Rivas states the two main reasonspeople are unsuccessful at weight lossinvolve boredom and excessiverestriction. During the week, readersare advised to eat three meals and twosmall snacks daily. The compositionand quantity of each meal is based onthe plate method: one half of theplate as vegetables or fruits (or onequarter as produce and the restempty); one quarter as lean protein;one quarter as whole grains.

Dr. Rivas claims you must cheat onweekends in order to stoke yourmetabolism and boost fat loss. From9 a.m. on Saturday to 9 p.m. onSunday, you are allowed to eatwhatever you want. The basic formula

for weight loss in this book is the weekday/weekend diet combo and physicalactivity. Readers are encouraged toexercise as much as possible.

The overall approach to nutritionis healthful, emphasizing fruits,vegetables, whole grains, lean proteins,healthy fats, and enjoying pleasurablefoods. Alsostressed is theimportance of

physical activity

and addressing emotional eating.However, there is no cited research tosupport the theory that weekend

cheating is the key to a boost inmetabolic rate or success in eithershort-term or long-term weightmanagement. And this theory is notsupported by a study conducted withparticipants in the National WeightControl Registry which found thesesuccessful losers do not cheat on theweekends, but rather indulge intreats in moderation consistently.

In my opinion, the books consoutweigh the pros. The basicapproach is not research-focused,both the diet and exercise plans areone size fits all, the dietarysupplement recommendations defyup-to-date science-based references,and there are no guidelines forindividualizing the plan.

Reviewed by Cynthia Sass, MPH,MA, RD, LDN

The Flavor Point Dietby David L.Katz, MD, MPH, with CatherineKatz, PhD, Rodale Books, 2005.

The Flavor Point Diet works to subdueappetite on two levels. First, it usesflavor themes to organize eating. Whena flavor is tasted repeatedly throughoutthe day, the brains appetite center is

Popular Diets Reviewed 2007

By the time you read this, there may already be a new best-selling diet book

heading the list. But, with some help from ADA media spokespeople, we have put

together these facts to give you the scoop on current popular diets.

This fact sheet was prepared for the general public.Questions regarding its content and use should be directed to a

registered dietitian.

8/13/2019 Popular Diets Reviewed 2007

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more quickly satisfied so the bodysenses satiety more quickly; and we eatfewer calories. Second, the book showsreaders a new way of eating by learningto choose and cook meals usingminimally processed foods that do notcontain an overabundance of flavors.

The authors guide readers to the FlavorPoint way of eating by using threephases. The first phase shows readershow to drape a delicate flavor themeover their meals each day. Forexample, there is Spinach Day with aspinach and feta omelet for breakfastand pasta fagioli with spinach marinarasauce for dinner. Phase 2 of the mealplan includes a greater variety of daily

flavors, whereby only mealsnot entiredaysare flavor themed. Phase 3expands on the first two phases.

As should be expected from aphysician with Dr. Katzs credentials,the diet plan is nutritionally sound.The flavor themes throughout thebook build on an abundance of fruitsand vegetables, whole grains, nuts,fish and poultry, and encouragelimiting fat and opting for healthier

snacks. Readers should avoid takingthe concept too far and becoming toorestrictive in food variety.

The Flavor Point Diet concept is afresh and remarkably simple twist onthe low-fat diet. It brings to lightsensory-specific satiety and howflavor variety stimulates the appetitecenter in the brain, while flavorrepetition soothes it. The challenge

for most people will be the timerequired to plan flavor-specific mealsand snacks.Reviewed by Jeannie Moloo, PhD, RD

The Supermarket Diet by JanisJibrin, MS, RD, Hearst, 2005.

The Supermarket Diet starts with atwo-week meal plan which includesshopping lists, recipes and snacks.The author helps readers select whichcalorie level is the best fit, how totroubleshoot problems if the calorielevel selected does not seem to beyielding good results, and how toprogress through the diet.

The Supermarket Diets strong suit is

its detail. It is well-organized, well-written and incredibly practical.There are shopping lists for stockingthe kitchen (from literally no food inthe cupboards to a full-fledged diet-smart pantry). There are easy-to-understand and execute meal plansand recipes, and all sorts of nuggets ofnutrition information.

The Supermarket Diet handily coversthe food and nutrition component ofdieting. It offers a useful chapter onexercise, but readers may need to lookelsewhere for more detail on how tobuild strength, flexibility andendurance. They may also need toconnect with a registered dietitianto address the emotional andpsychological influences on theirweight concerns.

Reviewed by Susan Moores, MS, RD

The Longevity Diet by Brian M.Delaney and Lisa Walford, Marlowe &Company, 2005.

This book uses data from studies onlaboratory mice to draw theconclusion that a reduced-calorie diet

is the only proven way to slow theaging process and maintain peakvitality. There is basically no diet planor meal plan to follow. The authorsrecommend healthy fats, olive andcanola oil, 40 to 60 grams of fiber perday, and seven to nine servings offruits and vegetables. Whole grainsand calcium are recommended, yetno specific amounts are stated. Othernames for this diet are The High-Low

Diet, The Walford Diet, CalorieRestriction or the CR Diet, and CRL(calorie restriction for longevity).

The Longevity Diet emphasizeshealthy nutrient-rich foods such asfruits and vegetables and thereduction of empty calories.However, there is no evidence theaging process slows down duringcalorie restriction. Watching caloriescan be good for healthful living, but

there is a fine line between restrictivediets and eating disorders. Inaddition to understanding calories,its important to understand essentialnutrient requirements and how tomaintain the balance of calories-in/calories-out to attain and sustainideal body weight.

Reviewed by Malena Perdomo, RD,CDE

Popular Diets Reviewed 2007 (continued)

For a referral to a registered dietitian and for additional foodand nutrition information visitW W W. E AT R I G H T. O R G

Whats your most valuable source of good nutrition? Registered Dietitians are

the experts when it comes to helping people eat well and stay healthy. An RD

has the knowledge and expertise to develop an eating plan to meet the needs

of all individuals.

2007 ADA. Reproduction of this fact sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.This fact sheet expires 1/2010.

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