Ladies: if you get light headed eat more good fat and more protein (such as almonds, chickpeas and oil or lentils). Just mean your blood sugar is responding from the deprivation (espicially in wave 1) kinda like a hypoglycemic person would react to no protein and fat.
The portion on the book are base for an inactive overweight person. you might have ot adjust if you are active or if you are not ''obese'' (hate that word). for example I have only 23% body fat but I am 30 pounds over my BMI. When I go bakc on sonoma (like right now) I eat a lot more than what the book suggest becaus eI am extremely active (about 1-2 hours of exercise everyday)
Welcome, Sonoma works, you wont regret it you might jsut need a little time to adjust.
As for gaining and loosing, do yourself a favour and ditch the scale. The plan works you dont need the scale to tell you, your clothes will. the scale will jsut depress you because when you lose weight, tis normal to plateau and its normal to gain sometimes. By using the scale you are going to play with your emotions on how youfeel about this pounds... when you finally ditch it (l weigh myself once a month thats it) you realize that it doesnt matter a pound or 2 its the way your body feels and changes that is the reward. Try it for a month at least... jsut dont weigh yourself, follow the plan. Success is not in pounds but in the way you feel