What is Suzanne Somers' diet? Understanding the Somersize Approach

According to interviews, Suzanne Somers famously stated, “I never diet. I eat real food,” a philosophy that formed the basis of her popular program known as Somersizing. This approach to eating is what is Suzanne Somers' diet all about, emphasizing a lifestyle change over traditional caloric restriction.

Quick Summary

The Somersize program focuses on food combining, eliminating processed "funky foods," and prioritizing organic, whole ingredients like proteins, healthy fats, and low-glycemic carbohydrates to promote weight loss and hormonal balance.

Key Points

• Food Combining is Key: The core principle of the Somersize diet is separating proteins/fats from carbohydrates in meals to optimize digestion.

• Eliminate "Funky Foods": All sugars, white flour, and heavily processed items are considered "funky" and must be eliminated.

• Prioritize Whole Foods: The diet emphasizes eating real, unprocessed foods like organic vegetables, healthy fats, and high-quality proteins.

• Two-Phase Approach: The plan is divided into Level 1 for weight loss, which is more restrictive, and Level 2 for maintenance, which allows for more flexibility.

• Scientific Basis Debated: While popular, the food combining theory behind Somersizing has not been validated by mainstream nutritional science.

• Focus on Hormonal Health: Somers believed balancing hormones was crucial for metabolic function and included supplements in her recommendations.

The Philosophy Behind Somersizing

Suzanne Somers developed her diet, which she termed "Somersizing," after years of struggling with her own weight and experiencing the failures of traditional dieting. Rather than focusing on calorie counting, her method is built on the belief that how foods are combined is more important for digestion and weight management. The core tenets include eating whole, unprocessed foods and managing macronutrients to stabilize blood sugar and support hormonal health. She categorized foods into specific groups and established strict rules about which combinations could be eaten together. This model was designed to be a long-term, sustainable eating plan rather than a temporary diet.

The Food Combining Principles of Somersizing

The Somersize program categorizes foods and dictates how they can be combined. The main objective is to keep proteins/fats separate from carbohydrates to aid digestion and promote weight loss.

The Somersize Food Groups

• Proteins and Fats (Pro/Fats): Includes meat, poultry, fish, eggs, cheese, butter, and olive oil.
• Carbohydrates (Carbos): Includes whole-grain breads, pastas, cereals, and beans.
• Veggies: A wide variety of low-starch vegetables like broccoli, spinach, and zucchini.
• Fruits: To be eaten alone and on an empty stomach.
• Funky Foods: The eliminated group, including all sugars, highly starchy foods (like potatoes and corn), white flour, and alcohol.

Core Rules of the Diet

1. Separate Pro/Fats from Carbos: A meal can contain either proteins/fats with vegetables, or carbohydrates with vegetables, but not both.
2. Eat Fruits Alone: Fruits should be consumed on an empty stomach to avoid fermentation and digestive upset.
3. Wait Between Meals: If switching from a Pro/Fat meal to a Carbo meal, or vice versa, one must wait at least three hours.
4. Do Not Skip Meals: The plan emphasizes eating three full meals a day until satisfied.
5. Eliminate "Funky Foods": This is the foundation of the program, requiring dieters to remove all processed sugars, white flour, and other high-starch foods.

The Somersize Program Levels

Suzanne Somers structured her program into two primary levels to facilitate both weight loss and long-term maintenance.

Level 1: The Weight Loss Phase

This is the strictest phase, where the food combining rules are adhered to without exception. The goal is active weight reduction by eliminating sugary and starchy foods and following the pairing guidelines precisely. For example, a meal might be grilled salmon with steamed vegetables, or whole-grain pasta with vegetables, but never salmon with pasta.

Level 2: The Maintenance Phase

Once a target weight is achieved, the program moves to a more flexible maintenance phase. Occasional indulgences, such as limited amounts of alcohol or chocolate, are allowed. Some previously forbidden combinations may be permitted in moderation. The aim is to sustain a healthy weight for life while enjoying a wider variety of foods.

Comparison Table: Somersize vs. Other Diets

Feature	Somersize Diet	Ketogenic (Keto) Diet	Mediterranean Diet
Carbohydrates	Allowed but separated from fats and limited to whole grains.	Severely restricted to induce ketosis.	Whole grains, fruits, and vegetables are encouraged.
Healthy Fats	Embraced and paired with protein and vegetables.	High fat intake is central to the diet.	Prioritizes olive oil, nuts, and seeds.
Food Combining	Strict rules for combining proteins/fats and carbs.	Not a core principle; focus is on macros.	No specific food combining rules.
Focus	Weight loss, hormonal balance, digestion.	Ketosis for energy, fat loss.	Heart health, longevity, diverse food intake.
Protein	High-quality, lean proteins with fats/veggies.	Moderate protein to support muscle mass.	Emphasizes fish and lean protein.
Sustainability	Designed for lifelong eating, with flexibility in Level 2.	Can be challenging to maintain long-term due to restrictions.	Widely considered a sustainable, healthy eating pattern.

What Critics and Experts Say

While Somers swore by her method, many health experts and dietitians have been critical of the Somersize diet, particularly the food combining principles. The scientific community widely agrees that the human body is perfectly capable of digesting different food types together, and the food combining theory has not been validated by formal research. Critics argue that the weight loss benefits are more likely due to the elimination of processed "funky foods" and a general reduction in calories, rather than the combination rules. Additionally, Somers has received backlash for advocating for alternative and unproven medical treatments, including certain hormone therapies, which has further fueled controversy surrounding her advice. Despite this, her program resonated with many people who found success outside of traditional calorie-counting methods.

Conclusion: Evaluating the Somersize Legacy

The legacy of Suzanne Somers' diet, the Somersize program, is complex. While it introduced many people to the concept of eating whole, unprocessed foods and considering food quality over calorie quantity, its central principle of food combining remains scientifically unproven. The diet's strength lies in its emphasis on fresh ingredients and the elimination of refined sugars and grains. Ultimately, those considering the Somersize method, especially if it involves supplements or hormonal support, should consult a healthcare professional to ensure it aligns with their individual health needs and goals. For individuals seeking a whole-foods-based approach, the program offers a structured, albeit controversial, framework for eating.

Learn more about the food combining principle

Frequently Asked Questions

What is the primary rule of the Somersize diet?

The primary rule is food combining, which involves separating protein and fat meals from carbohydrate meals. You can eat proteins/fats with vegetables or carbohydrates with vegetables, but not together.

Which foods are not allowed on the Somersize diet?

The diet eliminates what Somers called "funky foods," which include all forms of sugar, white flour, high-starch vegetables like corn and potatoes, and alcohol.

Can you eat fruit on the Somersize diet?

Yes, but fruits must be eaten alone on an empty stomach. They should not be combined with other food groups in the same meal.

Is the food combining theory scientifically proven?

No, the theory of food combining has been largely debunked by mainstream scientific research. Critics argue that the body's digestive system is designed to handle mixed meals effectively.

What happens in Level 2 of the Somersize plan?

Level 2 is the maintenance phase, which is less restrictive. It allows for occasional, moderate indulgences like alcohol or chocolate, though the core food combining principles generally still apply.

Does the Somersize diet include specific exercise recommendations?

The Somersize plan primarily focuses on diet, though Suzanne Somers did encourage an active lifestyle. It does not provide detailed or mandatory exercise routines.

What kind of fats are recommended on the Somersize diet?

The diet advocates for healthy fats, including olive oil, butter, and natural fats found in animal products and dairy. Somers was a proponent of full-fat foods.