What Is the Suzanne Somers Low Carb Diet?

Developed by actress Suzanne Somers in the late 1990s, the Somersize program is based on the food combining principle to manage weight. This low-carb diet emphasizes whole foods and hormonal balance rather than strict calorie counting.

Quick Summary

The Suzanne Somers low carb diet, or Somersizing, is a food-combining program that separates proteins/fats from carbohydrates to promote weight loss. It eliminates sugar and processed foods, focusing instead on whole, natural ingredients.

Key Points

• Food Combining Rules: The diet strictly separates proteins/fats from carbohydrates in meals.

• Weight Loss Mechanism: Claims to work by managing insulin and improving digestion, though lacking scientific proof for the food combining aspect.

• "Funky Foods": Sugar, white flour, alcohol, and starchy vegetables are eliminated, especially during the initial weight loss phase.

• Focus on Whole Foods: The plan prioritizes unprocessed foods, healthy fats, and quality proteins.

• Two Levels: The diet includes a weight-loss phase (Level 1) and a maintenance phase (Level 2).

• No Calorie Counting: The diet promotes eating until satisfied, focusing on food quality rather than portion control.

The Core Principles of Somersizing

The Suzanne Somers low carb diet, also known as "Somersizing," is a lifestyle approach that blends low-carbohydrate eating with a specific philosophy of food combining. The core idea is that combining certain macronutrients in a single meal can hinder digestion and lead to weight gain, while separating them improves metabolic function and aids fat loss. This program distinguishes itself from other low-carb diets by its unique food pairing rules, which are central to its implementation. By eliminating what Somers calls "funky foods" and focusing on whole, unprocessed ingredients, the diet aims to stabilize blood sugar, manage insulin levels, and reprogram the body's metabolism. The plan is divided into two phases: an initial weight loss phase (Level 1) and a long-term maintenance phase (Level 2).

Food Combining: The Central Rule

The most distinctive feature of the Somers diet is its food combining methodology. The primary rule is never to mix proteins/fats with carbohydrates in the same meal.

The Somersize meal types are:

• Protein/Fat Meals: Combine proteins (meat, fish, eggs, cheese) with low-starch vegetables.
• Carbohydrate Meals: Combine carbohydrates (whole grains, beans) with low-starch vegetables and no fat.

To switch between a protein/fat meal and a carbohydrate meal, the diet mandates a waiting period of at least three hours. Fruits are treated as a separate category and must be eaten alone on an empty stomach to optimize digestion.

Funky Foods to Eliminate

Somers refers to highly processed, refined, and sugary items as "Funky Foods" that should be eliminated from the diet during the weight loss phase. These include:

• Refined sugars and processed sweets
• White flour and its products (breads, pasta)
• Starchy vegetables like white potatoes and corn
• Alcohol and caffeine

By cutting these foods, the diet naturally reduces insulin spikes, which Somers claims helps the body burn stored fat more effectively.

The Two Levels of Somersizing

Level 1: The Weight Loss Phase

This initial stage is the most restrictive and requires strict adherence to the food combining and "Funky Food" rules. The goal is to jump-start weight loss and recalibrate the body's metabolism. While complex, nutrient-dense carbs are allowed, they are strictly separated from fats and proteins.

Level 2: The Maintenance Phase

Once the weight loss goal is achieved, dieters transition to Level 2. This phase is less rigid, allowing for some occasional indulgence and the reintroduction of certain previously forbidden combinations in moderation. However, the core principles of whole foods and mindful eating are still encouraged for long-term health.

Benefits and Criticisms of the Suzanne Somers Diet

Potential Benefits

• Sustainable Weight Loss: Focusing on whole, unprocessed foods and reducing sugar intake can lead to effective and lasting weight loss for many individuals, as reported in anecdotal success stories.
• Improved Digestion: Some followers report reduced bloating and improved digestion, which they attribute to the food combining principles.
• Increased Energy Levels: By stabilizing blood sugar with low-glycemic and whole foods, the diet can help regulate energy levels throughout the day.
• Nutrient-Dense Approach: The emphasis on vegetables, lean proteins, and healthy fats ensures a high intake of essential vitamins and minerals.

Criticisms and Risks

• Lack of Scientific Evidence: The central theory of food combining has been widely criticized and lacks scientific backing. Mainstream nutrition science suggests the body is equipped to digest multiple food groups simultaneously without issue.
• Potential Health Risks: The high allowance of red meat, dairy, and fatty animal products in some variations of the plan could increase cholesterol levels and risk of heart disease if not balanced carefully.
• Nutrient Deficiencies: The restrictive nature of Level 1, particularly the elimination of certain food groups or combinations, could potentially lead to nutritional gaps.
• Social Challenges: The specific food combining rules can make social situations, like dining out or holiday meals, difficult to navigate.

Somersize vs. Other Popular Low-Carb Diets

To understand the Somers diet, it's helpful to compare it to other low-carb plans. This table contrasts key aspects of Somersizing, the Ketogenic diet, and the Atkins diet.

Feature	Suzanne Somers Diet (Somersizing)	Ketogenic (Keto) Diet	Atkins Diet
Core Principle	Food combining; separate proteins/fats and carbs in meals.	Very low carb intake to induce ketosis.	Progressively increase carb intake over several phases.
Carbohydrates	Allowed from whole grains, legumes, and non-starchy veggies, but must be combined only with vegetables.	Highly restricted; generally under 50g per day.	Restricted initially, then gradually reintroduced from specific sources.
Fats	Allowed freely, combined with proteins and vegetables.	Primary energy source; high intake required.	Encouraged freely in the early phase.
Protein	Emphasized, combined with fats and veggies.	Moderate intake; excessive protein can disrupt ketosis.	Emphasized, especially lean protein.
Food Combining	Required and central to the diet's philosophy.	Not a primary concern; total macronutrient ratio is key.	Not a core tenet; focuses on total carb count.
Scientific Support	Limited to anecdotal reports; food combining theory lacks proof.	Significant research, though some controversy exists.	Decades of research and widespread use.

Is the Suzanne Somers Diet Right for You?

The Somers diet, with its emphasis on whole foods and reduced sugar, offers a healthier alternative to a diet of processed junk food. The approach can lead to weight loss, more stable energy, and better overall eating habits. However, the program's most distinctive feature—food combining—is not supported by scientific evidence. The weight loss and health benefits are more likely attributable to the reduction of refined carbs and sugar, rather than the specific food pairings. Some individuals may find the rules restrictive or challenging to maintain long-term in social settings. Before embarking on the Somers diet or any new eating plan, it is advisable to consult a healthcare professional or registered dietitian to ensure it aligns with your health needs and goals.

Conclusion: The Final Verdict on the Somers Diet

The Suzanne Somers low carb diet, or Somersizing, is a food-centric plan rooted in the debunked principle of food combining. While its central theory lacks scientific validation, its success in promoting weight loss and better health for many users is likely a result of its focus on whole, unprocessed foods and the elimination of sugar and refined carbohydrates. The program provides a clear structure with its phased approach and simple food categorization, which can make healthier eating more accessible for those who find calorie counting cumbersome. Ultimately, the diet serves as a practical, albeit scientifically flawed, framework for adopting healthier eating habits, but potential followers should be aware of the scientific basis of its claims and potential nutritional risks.

Frequently Asked Questions

What is the main principle of the Suzanne Somers diet?

The main principle is food combining, which involves separating proteins/fats from carbohydrates in meals. For example, a meal with meat and vegetables would not include bread or pasta.

Does the food combining theory have scientific backing?

No, the food combining theory at the core of the diet lacks scientific evidence. Mainstream nutritionists state the body can efficiently digest all macronutrients together.

What are "Funky Foods" in the Somers diet?

"Funky Foods" are a term for unhealthy, processed items that are eliminated, especially during Level 1. These include sugar, white flour, and alcohol.

Are there different phases to the diet?

Yes, there are two levels. Level 1 is the weight loss phase with stricter rules, and Level 2 is the maintenance phase, which is less restrictive.

Can you eat fruit on the Suzanne Somers diet?

Yes, but fruit must be eaten alone on an empty stomach to avoid interfering with digestion and blood sugar levels.

Is exercise part of the Somers diet plan?

While the diet primarily focuses on food, Suzanne Somers encourages regular physical activity, including strength training and aerobic exercises, for overall health.

Are there any risks associated with the diet?

Potential risks include high intake of saturated fats, which could increase cholesterol levels, and the possibility of nutrient deficiencies due to restrictive rules in Level 1.

How does this diet differ from the Ketogenic diet?

Somersizing is less restrictive than the Ketogenic diet. It allows moderate carbohydrates in certain combinations, whereas keto requires very low carb intake to achieve ketosis.