What is the Suzanne Somers food combining diet?

October 4, 2025 •

5 min read

First popularized in the 1990s, the Somersize program, also known as the Suzanne Somers food combining diet, is a nutritional approach based on the belief that separating certain food groups optimizes digestion and promotes weight loss. The plan categorizes foods into specific groups, emphasizing whole, unprocessed ingredients and eliminating 'funky foods' like sugar and white flour. This comprehensive guide breaks down the core tenets, rules, and practical application of this unique eating style.

Quick Summary

An overview of the Suzanne Somers food combining diet, a program separating proteins, carbohydrates, and fats to improve digestion and encourage weight loss. This lifestyle also eliminates sugar and processed foods while encouraging whole ingredients.

Key Points

Core Principle: The Suzanne Somers food combining diet is based on the unproven theory that separating different food groups, like proteins and carbohydrates, improves digestion and promotes weight loss.
Food Separation Rules: The diet mandates specific rules, such as eating proteins and fats with vegetables, and carbohydrates with vegetables, but never mixing proteins and carbohydrates.
Fruits Eaten Alone: A key rule is to consume fruits only on an empty stomach and separate from other food groups to avoid digestive issues.
Elimination of 'Funky Foods': Processed sugars, white flour, and refined grains are eliminated, particularly during the initial weight-loss phase.
Two-Phase Plan: The diet consists of a strict Level 1 for weight loss, followed by a more flexible Level 2 for weight maintenance.
Scientific Scrutiny: The food combining theory lacks support from the scientific community, which points out that the human digestive system is naturally equipped to handle mixed macronutrients.
Weight Loss Mechanism: Any weight loss on this plan is more likely a result of the emphasis on whole, unprocessed foods and a resulting calorie deficit, rather than the act of food combining itself.
Potential Risks: Unrestricted consumption of fats and animal products during protein/fat meals could pose risks, including elevated cholesterol and heart disease, without adequate balance.

The Core Philosophy Behind the Somersize Program

Developed by actress Suzanne Somers, the Somersize diet, outlined in her books like Eat Great, Lose Weight, is built on the theory that the body processes different food groups at different speeds. The core idea is that combining certain macronutrients—specifically proteins and carbohydrates—can cause digestive strain, leading to gas, bloating, and inefficient metabolism. By eating these groups separately, the body can supposedly digest them more effectively, leading to improved overall health and, according to proponents, weight loss. The plan divides foods into simple categories to make this system easier to follow.

The Food Combining Rules: A Deeper Dive

The Suzanne Somers food combining diet is governed by a set of straightforward yet strict rules, particularly during its initial weight loss phase, known as Level One. These rules dictate which foods can be eaten together and with what, and when certain foods must be eaten alone.

Protein/Fat meals: These meals consist of proteins (meat, poultry, fish, eggs) and fats (butter, olive oil, cheese) paired with vegetables. The key is to consume them without any significant carbohydrates. A meal might consist of grilled chicken with a large salad, for example.
Carbohydrate meals: Carbohydrates (whole-grain bread, pasta, beans) must be eaten with vegetables but without fats or proteins. A plate of whole-grain pasta with a marinara sauce (without meat) and a side of steamed broccoli is an example of a carbohydrate meal.
Fruit must be eaten alone: Fruits are to be consumed on an empty stomach, completely separate from other meals. This rule stems from the idea that fruit digests much faster than other foods, and eating it with a more complex meal can impede digestion.
Waiting between meals: If switching from a protein/fat meal to a carbohydrate meal, a waiting period of three hours is recommended. This is intended to give your digestive system time to fully process the last meal before introducing a new macronutrient combination.
Eliminating "Funky Foods": The diet advises against consuming highly processed, high-sugar, and refined-carbohydrate foods, including white flour and sugar. Alcohol and some starchy vegetables are also restricted during the weight-loss phase.
No skipping meals: Somers recommends eating at least three meals a day and eating until you feel satisfied and full, countering the notion that dieting must involve deprivation.

Understanding the Somersize Food Groups

Suzanne Somers categorized foods into specific groups to simplify the combining process. These groups guide how you structure your meals.

Pro/Fats: This group includes all proteins and natural fats.
- Proteins: Meat, poultry, fish, eggs.
- Fats: Butter, oil, cream, cheese.
Veggies: A large selection of non-starchy vegetables that can be paired with either Pro/Fats or Carbos.
- Examples: Artichokes, bell peppers, zucchini, leafy greens.
Carbos: Whole grains and certain beans.
- Examples: Whole-grain pasta, bread, legumes, nonfat dairy.
Fruits: A wide variety of fresh fruits that must be consumed alone.
- Examples: Apples, peaches, berries, citrus fruits.
Funky Foods (to eliminate): These are the foods restricted during the weight-loss phase.
- Examples: Sugar, white flour, alcohol, starchy vegetables like potatoes and corn.

The Somersize Two-Level System

The Somersize program is divided into two main levels, providing a structured path for both weight loss and maintenance.

Level 1 (Weight Loss): This is the more restrictive phase where the strict food combining rules are applied to achieve weight loss. Funky Foods are eliminated entirely.
Level 2 (Maintenance): After reaching a target weight, this phase allows for more flexibility and moderation. Some restricted foods, including alcohol and certain cheeses, can be reintroduced occasionally, though the core food combining principles remain.

Comparison of Somersize vs. Traditional Calorie Counting

To understand how the Somersize program differs from other diet plans, a comparison can be helpful. This table highlights the key distinctions.


Feature	Suzanne Somers Food Combining (Somersize)	Traditional Calorie Counting Diets
Primary Focus	Food combinations for optimal digestion; quality of food.	Total caloric intake for weight management.
Key Principle	Separating proteins/fats from carbohydrates.	Calorie deficit (burning more calories than consumed).
Dietary Restrictions	Restricts mixing certain macronutrients and eliminates processed sugar.	Typically restricts total calories, but no strict combining rules.
Food Emphasis	Whole, unprocessed foods, with specific groupings.	Any food is allowed in moderation as long as it fits within the calorie budget.
Flexibility	Less flexible due to strict food combining rules.	More flexible regarding what foods you can eat together.
Scientific Basis	Theory of separate digestion lacks strong scientific evidence.	Supported by scientific evidence that calorie deficit leads to weight loss.
Long-Term	A lifestyle change focused on a specific eating pattern.	Can be a long-term strategy, but often requires meticulous tracking.

A Critical Look at the Scientific Basis

While the Suzanne Somers food combining diet has garnered many loyal followers who report success, its underlying scientific theory faces criticism from the nutritional and medical communities.

Lack of Scientific Evidence

The core premise—that combining different macronutrients impedes digestion—is not supported by mainstream nutritional science. The human digestive system is highly capable of processing all macronutrients simultaneously. Our bodies naturally produce a range of enzymes to break down proteins, carbohydrates, and fats all at once. For example, the stomach's primary function is to break down protein, while carbohydrate digestion primarily occurs in the small intestine, but both processes can occur at the same time.

The Real Reason for Weight Loss

So why do people lose weight on the Somersize diet? The results are likely due to other aspects of the plan rather than the food combining itself. The diet emphasizes whole foods, eliminates processed sugars and refined grains, and generally results in lower overall caloric intake due to these restrictions. Weight loss occurs because of the calorie deficit created, not because proteins and carbohydrates are eaten separately. Many fad diets, including low-carb and whole-food approaches, result in weight loss for similar reasons.

Potential Health Risks

Some nutrition experts have raised concerns about potential health risks, particularly in the weight-loss phase. The plan allows for unrestricted consumption of fats and animal products during protein/fat meals. Consuming large quantities of red meat and dairy, for example, is linked to higher cholesterol and an increased risk of heart disease. Additionally, by restricting certain whole foods like beans and starchy vegetables during the initial phase, the diet may limit important nutrients and fiber.

Conclusion: Evaluating the Suzanne Somers Approach

The Suzanne Somers food combining diet, or Somersizing, is a weight loss and lifestyle program centered on the food combining theory. While proponents cite improved digestion, increased energy, and weight loss, mainstream science does not support the core premise that separating macronutrients offers a metabolic advantage. The weight loss experienced by followers can be more accurately attributed to the diet's focus on whole foods, elimination of processed sugars, and overall reduction in caloric intake. As with any restrictive diet, it is important to consider the potential nutritional deficiencies and risks associated with high consumption of saturated fats. For those interested, it may offer a path to healthier eating by promoting unprocessed foods, but the strict combining rules are not backed by solid evidence. Ultimately, a balanced approach that focuses on whole foods and a slight caloric deficit, without overly restrictive and unproven rules, is a more sustainable and evidence-based route to weight management and improved health.

Frequently Asked Questions

Yes, Somersizing is the term Suzanne Somers coined for her food combining weight loss and maintenance plan. The two names refer to the same dietary approach.

No, potatoes are considered a 'Funky Food' or a starchy vegetable and are eliminated during the main weight-loss phase (Level 1) of the Somersize diet.

Yes, according to the Somersize rules, you cannot combine proteins and fats (like steak) with carbohydrates (like potatoes). A meal should be either protein/fat with vegetables, or carbohydrates with vegetables.

The theory behind food combining is that different digestive enzymes are needed for different food groups, and eating them together can strain the digestive system. However, mainstream science does not support this claim, as the human body efficiently produces all the necessary enzymes simultaneously.

The diet's premise is that combining these food groups can lead to digestive issues like bloating. While it may not cause serious harm, it goes against the core principles of the Somersize program.

While the diet is not strictly low-carb, it does significantly reduce carbohydrate intake, especially during the initial phase, by separating them from other macronutrients and eliminating sugars and refined carbs.

Yes, there are some potential risks. Since the diet allows high consumption of fats and animal products in certain meals, it could lead to increased cholesterol and heart disease risk if not carefully managed. It also lacks scientific backing.

Yes, the diet can be adapted for vegetarians by focusing on plant-based proteins, legumes, and whole grains while adhering to the combining principles. However, it requires careful planning to ensure nutritional needs are met.