What is the Somersize Diet?
Created by actress Suzanne Somers, the Somersize diet is a weight-loss program that emphasizes eating whole, unprocessed foods in specific combinations to supposedly enhance digestion and metabolic function. Unlike traditional calorie-counting diets, Somersizing focuses on the types of food consumed together and eliminates what she refers to as "Funky Foods," which are highly processed or sugary items. The diet is broken into two main levels: Level 1 for weight loss and Level 2 for lifelong weight maintenance. While the diet gained significant popularity, it is important to note that the central concept of food combining lacks substantial scientific evidence.
The Seven Core Somersize Rules
At the heart of the Somersize program are seven basic guidelines that govern food choices and eating habits. Adherents to the diet must commit to following these rules, especially during the initial, stricter Level 1 phase:
- Eliminate "Funky Foods": All sugars (white, brown, honey, syrup), white flour products, high-starch vegetables (potatoes, corn), caffeine, and alcohol are banned in Level 1.
- Eat Fruit Alone: Fruit should be consumed on an empty stomach and not combined with other food groups. Proponents suggest eating fruit only until midday.
- Combine Proteins and Fats with Veggies: This pairing forms one meal category. Examples include chicken breast with a mixed green salad or scrambled eggs with spinach.
- Combine Carbos with Veggies: This pairing forms the other main meal category. Whole-grain pasta with vegetables is an example, but no butter or other fats should be added.
- Keep Proteins/Fats and Carbos Separate: This is the most famous rule. You should not combine protein/fat meals with carb meals in the same sitting. This means no steak and potatoes or cheese on a regular sandwich.
- Wait Three Hours Between Meal Types: If you switch from a Pro/Fat meal to a Carbo meal, or vice versa, you must wait at least three hours.
- Do Not Skip Meals: The diet emphasizes eating three meals a day and eating until you feel satisfied and comfortably full.
The Four Somersize Food Groups
The program categorizes foods into four main groups to simplify the food combining process:
- Pro/Fats: This group includes high-quality proteins such as meat, poultry, fish, eggs, and cheese. It also contains fats in their natural state like butter, olive oil, and cream.
- Veggies: This is a host of low-starch, fresh vegetables, from leafy greens like kale and spinach to zucchini, peppers, and broccoli.
- Carbos: This group contains whole-grain pastas, breads, cereals, as well as beans, legumes, and nonfat dairy products.
- Fruits: Fresh fruits of all kinds are included in this group, which must be eaten alone.
Understanding the Two Levels
Level 1: Weight Loss
This is the initial and most restrictive phase of the Somersize diet, intended to kickstart weight loss. All seven core rules are in full effect, and "Funky Foods" are completely eliminated. During this phase, individuals focus on eating protein/fat meals with veggies, or carb meals with veggies, but never mixing the two main concentrated groups.
Level 2: Weight Maintenance
After reaching a target weight, individuals can transition to Level 2. In this phase, there is more flexibility. Some of the forbidden "Funky Foods," like alcohol and certain carbohydrates, can be reintroduced in moderation and on an occasional basis. The core food combining principles of not mixing proteins/fats with carbos remain the foundation for daily eating.
Scientific Critique of Somersize
Despite its popularity, the scientific community largely dismisses the central premise of the food combining theory. The human body is remarkably efficient at digesting different macronutrients simultaneously. A primary reason for weight loss on the Somersize program is often the elimination of processed sugars, refined grains, and alcohol, leading to an overall reduction in calorie intake. Many health experts argue that weight loss results from calorie deficit rather than specific food pairings, and the diet’s emphasis on high-fat and red meat consumption could potentially increase cholesterol levels.
Somersize vs. Balanced Diet: A Comparison
| Feature | Somersize Diet | Standard Balanced Diet |
|---|---|---|
| Food Combining | Mandates specific food pairings (e.g., protein+veg or carb+veg), never mixing protein and carbs. | Encourages balancing all macronutrients (protein, fat, carbs) at most meals. |
| Forbidden Foods | Eliminates all "Funky Foods" (sugar, white flour, high-starch carbs) in Level 1. | Allows all foods in moderation; focuses on limiting intake of sugar and processed items. |
| Scientific Basis | Lacks scientific evidence for the food combining theory; results are likely from calorie reduction. | Backed by extensive scientific research showing balanced nutrition for optimal health. |
| Meal Frequency | Recommends eating at least three meals daily, not skipping meals. | Can vary, but typically encourages regular, balanced meals to stabilize blood sugar. |
| Flexibility | Restrictive in Level 1; more flexible in Level 2 for occasional cheats. | Inherently flexible, allowing for personal preferences within a balanced framework. |
Conclusion: A Path to Healthier Habits, with Caveats
The Somersize diet, with its specific rules and levels, offers a structured approach that can lead to healthier eating habits by promoting whole, unprocessed foods and reducing sugar intake. However, the foundational food combining theory is not supported by science, and the weight loss benefits are more likely a result of overall calorie reduction and improved food quality. For those considering the Somersize diet, it is important to be aware of its unproven premises and to consult a healthcare professional to ensure it aligns with your individual nutritional needs and health goals. Ultimately, the emphasis on whole foods and listening to your body's satiety signals is a positive aspect of this plan.
For more information on the food combining theory and its scientific validity, see the IFIC article on food combining.
