The Official Mayo Clinic Plan is a great diet, designed by medical professionals from a reputable health institute.
The diet promotes a nutritious diet of fruit and vegetables with starchy carbs and then proteins and dairy.
Unlike many fad diets, the Mayo Clinic Diet doesn’t promise major short-term weight loss.
What we strive to promote is an overall healthy diet and lifestyle change, looking at it as something you can maintain over time for the best health outcome for the long term.
Instead of setting specific weight-loss goals, the Mayo Clinic Diet has its users set goals that are related to eating more healthy foods or doing more exercise.
With the Mayo Clinic plan you eat practically unlimited amounts of vegetables and fruit, plus whole-grain foods, lean protein and heart-healthy fats.
The objective is to eat foods containing a small number of calories in large amounts, such as fruits, vegetables, legumes, poultry, fish and whole grains.
Also on the menu are low-fat dairy and unsaturated fats (especially from nuts and olive and canola oils).
The result is a balanced, nutritious diet to achieve a healthy weight. The Mayo Clinic claims that the plan can help reduce your risk for heart disease (by lowering high blood pressure and cholesterol), cancer and Type 2 diabetes.
The main components of the program are:
A food pyramid: You can eat an unlimited amount of fruits and vegetables, which occupy the wide base of the pyramid. Next up you have carbohydrates like pasta, with four to eight daily servings, and then three to seven servings of protein and dairy. Bringing the daily pyramid to a tiny tip at the top are fats (three to five servings) and sweets (up to 75 calories), which occupy a small part of your diet. Fruits and vegetables are typically high in fiber and nutrients but lower in calories, and by focusing on these, “people are going to feel full and satisfied, yet consume fewer calories. The outcome very well could be that they find that they have weight loss and better weight control.
Physical activity: For weight loss and overall health, you should get 30 to 60 minutes of moderate physical activity on most days of the week, which burns calories and improves your fitness.
The Mayo Clinic Diet Plan encompasses more than adjusting eating habits and is a complete lifestyle change program. Dieters are provided with tools and advice that will help them to let go of negative behaviors while incorporating positive habits.
For the first two weeks dieters follow the ‘lose it’ phase, which helps to kick-start weight loss and allow dieters to lose up to ten pounds. After these initial two weeks dieters progress to the ‘live it’ phase, which is followed over the long term for healthy weight management.
Adopt Five Good Habits:
• Eat a healthy breakfast, but don’t eat too much.
• Eat at least 3 to 4 servings of vegetables and fruits a day.
• Eat whole grains, such as whole-grain bread.
• Eat healthy fats, such as olive oil and nuts.
• Walk or exercise for at least 30 minutes a day.
Eliminate Five Bad Habits:
• Don’t watch TV while eating, and spend no more time watching TV than you do exercising.
• Eat no sugar except what is naturally found in fruit.
• Eat no snacks except vegetables and fruits.
• Limit the amount of meat and low-fat dairy that you eat.
• Eat no restaurant food unless it fits in the diet program.