What is Suzanne Somers diet plan?

The Somersize program, developed by actress Suzanne Somers, sold millions of copies, promising a new way to eat for a lifetime of weight loss. The core of the Suzanne Somers diet plan is based on food combining principles, which involve separating proteins and fats from carbohydrates during meals, alongside eliminating certain processed 'funky foods'.

Quick Summary

The Suzanne Somers diet, or Somersizing, focuses on food combining by separating proteins/fats and carbohydrates at meals. It eliminates sugars and processed foods to promote weight loss and boost energy levels. The diet's principles, however, are not supported by conclusive scientific research and have drawn criticism from nutritional experts.

Key Points

• Food Combining: The core rule is to separate meals into protein/fat-heavy dishes or carbohydrate-heavy dishes, but never combine the two.

• Funky Foods: Sugars, white flour, alcohol, and starchy vegetables are strictly prohibited, especially during the weight-loss phase.

• Phased Approach: The diet has two levels, starting with a restrictive weight-loss phase (Level 1) and transitioning to a more flexible maintenance phase (Level 2).

• Scientific Scrutiny: The theory of food combining is not supported by mainstream nutritional science, which shows the body can process mixed meals efficiently.

• Whole Foods Focus: A primary benefit is the emphasis on eating fresh, unprocessed foods, which can lead to healthier habits and calorie reduction.

• High Fat Intake: The diet allows for liberal consumption of fats and proteins in the Pro/Fats meal group, which could lead to high saturated fat consumption.

• Calorie vs. Combination: Critics argue the diet's effectiveness comes from the elimination of unhealthy foods and calorie reduction, not from the food combining itself.

The Origins and Philosophy of Somersizing

Developed by actress and author Suzanne Somers, the Somersize program became widely popular in the 1990s and early 2000s through her best-selling books. Frustrated by a cycle of yo-yo dieting, Somers devised her own approach based on principles she learned from a trip to France. The core philosophy is that weight loss and a healthy metabolism can be achieved by eating certain foods in specific combinations, rather than by counting calories. This concept, known as food combining, claims to aid digestion and reprogram the body to burn fat more efficiently.

The Core Principles and Food Groups

Central to the Suzanne Somers diet plan are two primary phases and a set of strict rules governing which food groups can be eaten together. Food is categorized into four main groups, plus a fifth group of eliminated items.

The Food Group Categories

• Pro/Fats: This group includes a variety of proteins and fats. Examples are meat, poultry, fish, eggs, cheese, cream, butter, and oils. Dieters are encouraged to eat these with vegetables.
• Carbos: This group consists of complex, whole-grain carbohydrates. Permissible foods include whole-grain breads, pastas, cereals, and beans, as well as nonfat dairy products. These are to be eaten with vegetables but without any fat or protein.
• Veggies: This category is for non-starchy vegetables that can be paired with either Pro/Fats or Carbos. Examples include artichokes, peppers, and zucchini. Starchy vegetables like corn and potatoes are excluded from this group and considered “funky foods”.
• Fruits: This group, which includes most fresh fruits, must be eaten alone on an empty stomach to prevent digestive issues, according to the diet's rules. Bananas are often restricted due to their higher carbohydrate content.
• Funky Foods: These are the items to be completely avoided, especially during the weight loss phase. The list includes sugar in all its forms, alcohol, and simple carbohydrates like white flour and white rice.

The Rules for Food Combining

1. Separate Pro/Fats and Carbos: You can have a meal with Protein/Fats and Vegetables, or a meal with Carbos and Vegetables, but never a meal containing both Pro/Fats and Carbos.
2. Wait Three Hours Between Meals: When switching from a Pro/Fats meal to a Carbos meal (or vice versa), dieters must wait at least three hours.
3. Eat Fruit Alone: Fruit should be consumed on its own, on an empty stomach.
4. No Funky Foods: During the weight-loss phase (Level 1), all funky foods are strictly off-limits.
5. Do Not Skip Meals: Regular eating is encouraged, with dieters advised to eat until satisfied.

The Two-Phase Plan

The diet is structured in two main phases to address both weight loss and maintenance.

• Level 1: Weight Loss: This initial phase is highly restrictive and requires strict adherence to the food combining rules and the elimination of all funky foods. The goal is rapid weight loss by resetting the metabolism.
• Level 2: Maintenance: Once a target weight is achieved, the plan transitions to maintenance. Dieters can reintroduce some previously forbidden items like alcohol and occasional treats in moderation. However, the core food combining rules are still meant to be followed for life.

The Scientific Controversy Surrounding Food Combining

The central principle of the Somersize diet—the theory of food combining—has been widely refuted by the scientific and nutritional community for decades. The claim that combining certain food types hinders digestion and causes weight gain is not supported by physiological evidence. Experts argue that the human digestive system is perfectly capable of breaking down and absorbing mixed meals containing proteins, fats, and carbohydrates simultaneously. The weight loss experienced by followers is likely due to the elimination of processed foods, refined sugars, and alcohol, as well as the overall reduction in calorie intake from these high-calorie, low-nutrient items.

Comparison: Somersize vs. A Balanced Dietary Approach

Feature	Suzanne Somers Diet (Somersizing)	Balanced Dietary Approach (e.g., USDA Guidelines)
Core Principle	Strict food combining based on unproven theories.	Balanced intake from all food groups; no separation required.
Carbohydrates	Separated from fats and proteins; focused on whole grains.	Integrated into meals alongside proteins and fats; emphasis on whole grains.
Fats	Consumed freely with proteins; fat is considered "your friend".	Healthy fats encouraged in moderation; overall fat intake is balanced.
Sugar & Processed Foods	Strictly eliminated as "funky foods" during weight loss.	Discouraged and limited, but not fully eliminated in a sustainable way.
Science-Based?	No; main food combining theory is widely debunked by experts.	Yes; based on decades of nutritional science and medical research.
Sustainability	Restrictive rules can be difficult to maintain long-term for some.	Flexible and more adaptable for a lifetime of healthy eating.

The Pros and Cons of the Suzanne Somers Diet

Potential Benefits

• Encourages Whole Foods: The diet emphasizes eating fresh, whole, unprocessed ingredients and cooking at home, which is a positive habit for anyone.
• Eliminates Unhealthy Items: By cutting out sugar, white flour, and processed junk food, the diet promotes a healthier eating pattern overall, which contributes to weight loss.
• Promotes Fullness: The focus on high-protein and high-fat meals can increase satiety, helping dieters feel fuller for longer and reduce overall calorie intake.

Potential Drawbacks

• Pseudoscience at its Core: The diet is built on the scientifically unfounded premise of food combining, which can mislead dieters about how their bodies process food.
• Can Be Restrictive: The rigid rules, especially in Level 1, can be challenging and socially isolating, making the diet hard to follow long-term.
• Potential for High Saturated Fat Intake: Because the diet permits unlimited amounts of fats with proteins, there is a risk of overconsuming saturated fats from things like butter and cheese.
• No Exercise Emphasis: The plan focuses almost exclusively on food, with only a minor emphasis on physical activity, which is a crucial component of overall health.

Conclusion

The Suzanne Somers diet plan, or Somersizing, appeals to many with its promise of eating rich foods while losing weight, without counting calories. However, its central claim regarding the benefits of food combining lacks scientific support. The positive results reported by followers are more likely attributable to the diet's emphasis on whole foods and the elimination of refined sugars and processed carbs. Before adopting this or any restrictive diet, it is crucial to understand the scientific limitations and consider a more balanced, evidence-based approach. Always consult a healthcare provider or a registered dietitian before making significant changes to your diet to ensure it aligns with your health needs. For an independent, expert overview of this diet and its scientific acceptance, see the entry on Encyclopedia.com.

Frequently Asked Questions

What is the main idea behind the Suzanne Somers diet plan?

The main idea behind the Suzanne Somers diet plan, also known as 'Somersizing', is to separate food groups when eating, specifically not consuming proteins/fats and carbohydrates in the same meal.

Why is the food combining rule controversial?

The food combining rule is controversial because mainstream nutritional science has consistently shown that the human digestive system is perfectly capable of processing proteins, fats, and carbohydrates together in one meal, debunking the diet's primary premise.

What are 'funky foods' on the Somersize diet?

'Funky foods' are items to be eliminated, including all forms of sugar, white flour, alcohol, and simple carbohydrates. Starchy vegetables like corn and potatoes are also typically restricted during the weight loss phase.

Can I eat fruit on the Suzanne Somers diet?

Yes, but fruit must be eaten alone on an empty stomach and not combined with other food groups, according to the diet's specific rules. Some high-carb fruits like bananas are also restricted.

Does the diet require calorie counting?

No, the Suzanne Somers diet does not require calorie counting. Instead, it focuses on food combinations and encourages dieters to eat until they are satisfied and comfortably full.

Are there different levels to the Somersize program?

Yes, the diet includes a Level 1 for weight loss, which is more restrictive, and a Level 2 for weight maintenance, which allows for more moderation and occasional 'cheats'.

What do nutrition experts say about the diet?

Many nutrition experts argue that the food combining theory is a myth. They believe the diet's success stems from its elimination of processed junk food and sugar, rather than the food separation rules.