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May 4, 2023 · The Mayo Clinic Diet is the official weight-loss program developed by Mayo Clinic experts. It is based on research and clinical experience. The program focuses on eating delicious healthy foods and increasing physical activity. It emphasizes that the best way to keep weight off for good is to change your lifestyle and adopt new habits that you ...
- Weight-loss Options
Many experts suggest aiming to lose 0.5 to 2 pounds (0.2 to...
- Weight-loss Options
Sep 19, 2024 · Summary. Fish are generally recommended as part of a well-balanced diet. However, some fish may be healthier than others. Salmon, mackerel, sardines, rainbow trout, and anchovies are five of the healthiest fish to eat. The healthiest fish are rich in nutrients, like omega-3 fatty acids, and low in contaminants, like mercury.
- Overview
- Healthline Diet Score: 4.46 out of 5
- What is the Mayo Clinic Diet?
- Mayo Clinic Healthy Weight Pyramid
- Phases and duration
- Can it help you lose weight?
- Other potential benefits
- Drawbacks to the Mayo Clinic Diet
- Foods to eat
- Foods to avoid
•The Diet
•Mayo Clinic Food Pyramid
•Phases
•Weight loss
•Other benefits
•Downsides
Some diets can be difficult to stick to, causing people to lose motivation.
Unlike many short-term options, the Mayo Clinic Diet aims to be a sustainable plan that you can follow for life.
Rather than banning certain foods, it focuses on replacing unhealthy behaviors with ones that are more likely to support weight loss.
This article reviews whether the Mayo Clinic Diet can help you lose weight.
DIET REVIEW SCORECARD
•Overall score: 4.46
The Mayo Clinic Diet was developed by weight loss experts at the Mayo Clinic, one of the top hospital systems in the United States. It’s based on the original Mayo Clinic Diet book, which was first published in 1949 and was most recently updated in 2017.
The Mayo Clinic Diet is a membership-based program that uses a pyramid illustration to guide people on the diet through diet and exercise.
The program includes preapproved meals and recipes, with a range of diet plans to choose from, such as Mediterranean, keto, vegetarian, and high protein.
It also provides access to educational content, virtual group sessions with Mayo Clinic doctors, a digital platform with a food tracker and other tools to help reinforce health-promoting habits, and practical at-home, equipment-free workouts.
The Mayo Clinic Healthy Weight Pyramid is divided into three sections that provide guidance on food and lifestyle choices. Fruits, vegetables, and physical activity make up the base of the pyramid, meaning these are the fundamentals of your diet and lifestyle.
Each layer upward gets smaller, representing less of what you’re eating. Carbs comprise the next layer, followed by protein, fats, and finally, sweets.
While the pyramid defines carbs as breads and grains, note that certain starchy vegetables — like corn and potatoes — also count as carbs in this diet.
The diet encourages you to eat moderate portion sizes and teaches you how to plan your meals around its food pyramid, which has some resemblance to MyPlate guidelines — current nutrition guidelines, courtesy of the U.S. Department of Agriculture (USDA) — which replaced the MyPyramid guide in 2011.
Both promote the intake of whole grains, a variety of vegetables, whole fruits, and low fat protein and dairy. They also encourage you to fill half your plate with fruits and veggies and limit your fat and sugar intake (1).
However, the Mayo Clinic Healthy Weight Pyramid also emphasizes exercise as an essential component of a healthier life — something MyPlate doesn’t mention. In addition, since the Mayo Clinic Diet focuses on weight loss and maintenance, it recommends smaller portions than you may see in MyPlate and other food proportion tools.
There are two phases in the Mayo Clinic Diet:
•“Lose it!”: The first two weeks are designed to jumpstart your weight loss.
•“Live it!”: The second phase is meant to be followed for life.
The first phase of the diet focuses on 15 habits — 5 you should break, 5 new habits you should form, and 5 “bonus” habits to optimize your results.
You’re encouraged to do the following to break certain habits:
1.Avoid eating added sugar.
The Mayo Clinic Diet may help you lose weight for several reasons.
It encourages exercise alongside a nutritious diet of fruits, vegetables, and whole grains — all of which may aid weight loss.
Eating foods high in fiber may boost weight loss by decreasing hunger and making you feel full for a longer period of time.
In one study involving over 3,000 people at risk for diabetes, a diet high in fiber from fruits and vegetables and low in saturated fat was linked to a lower weight after 1 year compared to people who did not increase their fiber intake (2).
Additionally, studies show that exercising while on a lower calorie diet is more effective at promoting weight loss than dieting alone.
For example, a review of 66 studies found that combining low calorie diets with exercise — especially resistance training — is more effective at promoting weight and fat loss than dieting alone.
The Mayo Clinic Diet is based on several habits that may benefit your health.
Firstly, it encourages the consumption of fruits and vegetables.
Studies show that a diet high in fruits and vegetables can lower your risk of heart disease, cancer, and overall mortality (4).
Second, the Mayo Clinic Diet recommends at least 30 minutes of exercise a day, which can reduce your risk of certain chronic conditions, including diabetes and heart disease.
Exercise may help prevent diabetes by improving insulin sensitivity, resulting in lower blood sugar levels (5).
Regular exercise is also associated with improved heart health, as it decreases inflammation and reduces risk factors for heart disease, such as high blood pressure and high cholesterol (6).
The biggest downside of the diet is that it can be demanding and labor-intensive.
You are responsible for planning your meals, grocery shopping, and preparing your food in accordance with the guidelines, so you can expect to spend a lot of time in the kitchen.
Furthermore, the diet discourages some foods that may provide health benefits and important nutrients, such as egg yolks.
Following the Mayo Clinic Diet may not be convenient. Eating out can be difficult, and snacks are restricted to fruits and vegetables.
Despite not being a supplement-based diet, following the Mayo Clinic Diet can still become quite pricey when you combine the associated membership prices, which range from 20–$50 per month, with the higher cost of whole grain products.
Also, while cutting out all processed foods and exercising daily are great habits to incorporate into your daily life, doing it within a 2-week time frame can be challenging, which could make it difficult for some to stick to the plan.
The Mayo Clinic Diet’s food pyramid allows you a certain number of servings from various food groups.
For example, a 1,400-calorie plan includes 4 or more servings each of vegetables and fruits, 5 servings of carbs, 4 servings of protein or dairy, and 3 servings of fats.
While no foods are strictly off-limits, some foods are recommended over others.
The diet recommends:
•fruits: fresh, frozen, or canned in juice or water — including up to 4 ounces (120 mL) a day of 100% fruit juice
•vegetables: fresh or frozen
No foods are completely banned on the Mayo Clinic Diet plan.
During the “Lose it!” phase, alcohol and added sugars are prohibited, but after the first 2 weeks, you can have up to 75 calories of sweets or alcoholic beverages per day.
Foods you should limit or avoid on the Mayo Clinic Diet include:
•fruits: fruits canned in syrup, more than 4 ounces (120 mL) a day of 100% fruit juice, and juice products that are not 100% fruit
•vegetables: starchy vegetables, such as corn and potatoes — which count as carb choices
•carbohydrates: white flour — such as in white breads and pastas — and refined sugars, such as table sugar
Many experts suggest aiming to lose 0.5 to 2 pounds (0.2 to 0.9 kilograms) a week. Faster weight loss can be safe if it's done right. One example is a very low-calorie diet that you do under the guidance of a healthcare professional. Successful weight loss takes a long-term commitment to making healthy lifestyle changes in eating, exercise and ...
Research has shown that people almost always eat more food when offered larger portions. So portion control is important when you're trying to lose weight and keep it off. A portion is the amount of food you put on your plate. A serving is an exact amount of food. To better manage what you're eating, you could carry around measuring cups and ...
Put the pyramid into action with these tips: Plan each meal around vegetables and fruits. Since they form the base of the pyramid, start with them. Look for ways to serve veggies and fruits whole, fresh and in combination with other foods. Fill half your plate with fruits and veggies most meals or have fruit or salad on the side.
People also ask
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Mayo Clinic Diet. The material on this website is provided for educational purposes only and is not to be used for medical advice, diagnosis or treatment. Important: Before starting any weight loss program, it is highly recommended that you consult your physician or health care provider. *Individual weight loss results may vary.
