What is Mayo Clinic Diet?
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| Mayo Clinic’s Diet unique food pyramid |
Weight loss and a healthier lifestyle go hand in hand on the Mayo Clinic Diet. You recalibrate your eating habits, breaking bad ones and replacing them with good ones with the help of the Mayo Clinic’s unique food pyramid.
By sticking with the Mayo Clinic Diet, you’re expected to shed 6 to 10 pounds in two weeks and continue losing 1 to 2 pounds weekly until you’ve hit your goal weight.
This spin on the standard eating plan is designed for people with prediabetes and Type 2 diabetes, and its advice is specific to lowering blood sugar and keeping levels stable.
The Official Mayo Clinic DietAs you do research on the Mayo Clinic diet, it’s important to be aware that there are some fad Mayo Clinic diets as well.
One of the fad diets with the Mayo Clinic label argues you should eat grapefruit with nearly every meal as part of your weight loss plan. This fad diet, however, has not been officially linked to the Mayo Clinic.
The official Mayo Clinic diet, meanwhile, is espoused by the medical center and consists of two phases: Lose It! and Live It!
Phase 1 of the diet is designed to help you take charge of your diet and weight loss plan within two weeks and is a good way to jump-start the diet.
It involves cutting 500 to 1,000 calories a day and may result in losing 6 to 10 pounds within two weeks.
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Phase 2 is the long-term plan, which provides you with techniques to sustain the diet over the long haul (which is often the hardest part).
Eventually, the diet will have you losing weight at a slower but healthier pace, at about 1 to 2 pounds a week.
According to the Mayo Clinic, the diet relies heavily on major behavior changes rather than a quick, instantly gratifying loss of pounds in a week.
That means you’ll be required to figure out what your motivation is, learn to handle obstacles, and follow through on goals.
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The diet is one “you can stick with for life, not a fad or quick fix,” the Mayo Clinic states.
Mayo Clinic Healthy Weight Pyramid
Your guide to the diet is the Mayo Clinic Healthy Weight Pyramid, which shows you exactly how much of each food group you should be eating daily.
The base of the pyramid, or the biggest part, consists of daily physical activity as well as fruits and vegetables.
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A July 2019 study published in the American Journal of Clinical Nutrition found that increasing fruit and vegetable intake actually reduces long-term weight gain for people who are genetically predisposed to a higher body mass index.
Above the fruit and vegetable based, as each section gets smaller, are carbohydrates, protein/dairy, and fats. At the very top is a small section allotted for sweets.
You’ll notice that the Mayo Clinic Healthy Weight Pyramid doesn’t require you to cut out any specific foods or food groups, but rather it aims to teach you how to balance what you’re eating.
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This way, your diet may be sustainable in the long term once you learn how to eat less of the unhealthy things and more of the healthy options.
How does Mayo Clinic Diet work?
Part one focuses on 15 key habits – ones to add and ones to ditch. You don’t count calories, and you can snack all you want on fruits and veggies.
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After two weeks, you begin part two, learning how many calories you should eat to either lose or maintain weight and where those calories should come from.
No food group is completely off-limits – you’re developing a pattern of healthy eating you’ll follow for life.
you’ll use what you learned in the first phase but be allowed to occasionally break the rules. You’ll also calculate the number of calories you can eat while still losing a couple of pounds a week.
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But instead of counting the calories in every grain of (brown) rice you eat, you’ll focus on servings. On a 1,400-calorie plan, for example, you’re allowed four or more servings each of fruits and veggies, five servings of carbs, four of protein/dairy and three of fats.
What’s a serving? For fruit, it’s the size of a tennis ball; for protein, no bigger than a deck of cards. Round out “Live it!” with regular physical activity and you’re set for life.
If you’re interested in following the Mayo Clinic Diabetes Diet, it’s heavy on food that’s naturally rich in nutrients and low in fat and calories, and the diet emphasizes fruits, veggies and whole grains. Recommended foods include healthy carbs (think fruit, legumes, vegetables, whole-wheat flour and wheat bran); fiber-rich foods such as nuts and beans; heart-healthy fish such as salmon, mackerel and tuna; and “good” fats, which include avocados, almonds, olives and walnuts. Foods to avoid include saturated fats, trans fats, cholesterol and sodium.
The Mayo Clinic Diet is usually three to seven days in duration. On the Mayo Clinic Diet, you are allowed to eat an unlimited amount of grapefruit, meat and poultry.
The Mayo Clinic Diet uses meat and fat to stop hunger, and insist that eating more fat in your diet will result in weight loss.
This Mayo Clinic diet concept works on the premise that eating fat allows your stomach to feel full, which results in a reduced appetite. On the Mayo Clinic diet, you can actually eat fried foods and as much meat as you want.
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| Mayo Clinic’s Diet unique food pyramid |
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