This is a thorough review of the Mayo Clinic Diet. You already know that in order to lose those extra pounds, you need to eat less and exercise more so, why haven´t you succeded in losing weight? If the equation is so logic and simple: eat less than you burn, why are there still so many people dealing with weight problems around the world? It´s because you need an effective, sustainable, proven strategy that will give you the tools to help you lose weight and keep it off forever.
Having a weight problem has increased in the world´s population in the last decades, and it has become a real public health problem, obesity affects 1/3 of the entire world population and 2/3 are overweight. The Mayo Clinic Diet will guide you to an effective diet plan to lose weight fast and keep it off forever. Keep reading to know more about the Mayo Clinic Diet program to help you recover not only your ideal weight but your overall health as well.
- What is the Mayo Clinic Diet?
- Mayo Clinic Diet Plan Guide
- What can you eat on the Mayo Clinic Diet?
- Who is the Mayo Clinic Diet for?
- The Mayo Clinic Diet tools
- Sample meal plan
- The Mayo Clinic Price
- The Mayo Clinic Diet. My final opinion.
What is the Mayo Clinic Diet?
The Mayo Clinic Diet is a diet created by the Mayo Clinic medical professionals at Rochester, Minnesota, USA. The diet is a proven system created by experts in nutrition, preventive health, weight management, health psychology and doctors.
The diet is a strategy weight loss program for life changing habits and attitudes that result in a sustainable weight loss. It´s definitely not a fad diet and not a one-size-fits-all diet neither.
It´s a life changing program that will teach you to lose weight over time and keep it off forever by adopting healthy habits and breaking bad habits. These simple changes will allow you to lose weight and keep it off over time.
Mayo Clinic Diet Plan Guide
The Mayo Clinic Diet is focused on eating healthy foods, increasing physical activity, adopting new healthy habits and breaking unhealthy habits. It´s a well-balanced diet rich in delicious smart choices of fruits, vegetables, lean proteins, whole grains, healthy fats and healthy sweets.
It´s a diet plan that can be addapted to cardiovascular health, low glycemic diets, diabetics, vegetarians and more but, you should always ask your physician before starting a meal plan program according to your health condition.
It is divided into two phases: Lose it and Live it.
The Lose it Phase is the first two weeks when the diet starts and, you will lose around 6-10 pounds (2,7-4,5 Kg). In this phase is where you learn to incorporate healthy habits and to break unhealthy habits.
The Live it Phase is a long term program and less intense and you will lose 1-2 pounds (0,5-1 Kg) a week until you reach your ideal weight. In this phase is where you learn about portion sizes, healthy food choices, and physical activity. You will still keep losing weight until you reach your goal and keep it for a lifetime. It is designed to be the last diet you will ever do. You will get expert guidance and learn strategies to keep your weight off forever.
What can you eat on the Mayo Clinic Diet?
The Mayo Clinic Diet is a really very well-balanced diet where you can eat all the vegetables and fruits you like, lean proteins such as lean meat, chicken and fish, healthy fats such as olive oil, canola oil, avocados, all kinds of nuts like almonds, peanuts or walnuts, whole grains such as whole grain bread, rice and pasta or beans and low fat dairy products such as low fat milk or yogurt.
At the beginning of the diet you are not allowed to eat any kind of sweets for 2 weeks, but later It even allows you to eat some sweets once a week (75 calories), and it teaches you to make healthy smart choices such as: don´t eat pastries, cakes and cookies that will trigger your desire to eat more sweets instead, choose a piece of dark chocolate (70% cacao) or frozen low fat yogurt as delicious and healthy choices. You will lose weight and enjoy the process.
In the Lose it phase, you make quick changes and add 5 good habits:
- Always eat a healthy breakfast
- Eat daily servings of 4 vegetables and 3 fruits
- Whole grains
- Healthy fats
- 30 minutes of exercise every day
And you break bad habits, 5 of them are:
- No sugar (except what´s naturally in fruits)
- No snacks (except fruits and veggies)
- No big portions of meat or high fat dairy
- No restaurants unless the meal fits the program
- No TV while eating (you can only watch as much TV as you exercise)
In the Live it Phase, you eat according to the Mayo Clinic Healthy Weight Pyramid where you mainly eat big portions from the foods at the base of the pyramid and progressively reduce the portions as you go up to the top of the pyramid so, you´ll learn to eat in a smart, conciuos and healthy way for life.
You will learn to have more physical activity and movement in your life, and there will be tools to keep you always on the right track
Learning to eat the Mayo Clinic Healthy Weight Pyramid way for life:
- At the bottom there are lots of fruits and vegetables (there is not restrictions, you can eat all you want)
- Vegetables 4 or more daily servings
- Fruits 3 or more daily servings
- Less amounts of whole grains and smart carbohydrates 4-8 daily servings
- Lesser amounts of lean protein and reduced fat dairy 3-7 daily servings
- The least amounts of healthy fats 3-5 daily servings
- At the top is the least you can eat: smart Sweets (75 calories daily)
- In the middle of the pyramid is the physical activity (at least 30 minutes of exercise a day or more as you continue into the program for more weight loss benefit, and it encourages moving more in your day to day activities)
The Mayo Clinic Healthy Weight Pyramid is based on the concept of energy density: some foods have a lot of calories in a small volume (sugar, butter). On the other hand, other foods have a lot more amount of volume or weight but not a lot of calories (fruits and vegetables). Therefore, if you eat more fruits and vegetables, you´ll feel fuller with less caloric intake and you´ll lose weight.
Another important aspect that the diet teaches you and, it is a key factor in losing weight is how to keep under control your portion size:
- Vegetables: the portion is the size of a baseball
- Fruits: the portion es the size of a tennis ball
- Carbohydrates: the serving is the size of a hockey puck
- Protein or dairy: the serving size is as a deck of cards
- Fat: the serving size is about the size of dice
The diet will teach you how to overcome all kind of obstacles in losing weight like disliking vegetables, traveling a lot, or having a busy lifestyle.
It will give you tools to develop a positive attitude to succeed in your healthy weight loss program. Also, the diet will keep you motivated because as you gain more energy and lose weight, you will be motivated to keep doing the program for the rest of your life. It´s really doable for a lifetime.
The Mayo Clinic Diet teaches you to set realistic goals and to stay motivated.
Who is the Mayo Clinic Diet for?
The Mayo Clinic Diet is for everyone who wants to lose weight in a healthy secure way feeling strong and eating enough nutrients daily to make it sustainable for the rest of your life. It´s also for everyone who wants to follow a proven system weight loss program created by health professionals and that it´s guantateed to work. It´s for anyone who wants to improve his/her health and reduce the risk of cardiovascular disease and other health conditions.
It´s also for people who don´t like to keep counting every calory they put into their mouth and who want to do a really balanced healthy diet without eliminating any food group at all. It´s for people who are tired of fad diets and would like to make a real change for a lifetime of healthy choices.
The Mayo Clinic Diet tools.
The Mayo Clinic Diet offers really good online tools to help you in your weight loss journey. It offers many delicious recipes, meal plans, portion sizes and healthy eating ideas. They have a fitness plan for everyone and they will show you exercises and tips just for your training level.
You can track your progress with the habit tracker, food journal and the weight tracker. It offers the Mayo Clinic Diet App that will give you support from the experts. The App is a useful tool that will help you quickly identify portion sizes, track food servings and keep motivated on your healthy habits lifestyle changes. The App is offered free with the membership.
- Meal plans and recipes
- Personalized meal plans
- Delicious recipes
- Portion control guide
- Motivational lifestyle tips
- Fitness and exercise plans
- Personalized workouts
- Exercise index
- Walking and running guides
- Fitness tips for all levels
- Interactive tools
Sample meal plan.
Some recipes offered at the Mayo Clinic Diet are really delicious so that, you will really enjoy this losing weight program.
Breakfast: eggs, baked goods, yogurt or even a mixed berry whole-grain coffee cake
Lunch: sandwiches, salads, fruits like an apple lettuce salad
Dinner: pumpkin, pasta or chicken stir fries.
The Mayo Clinic Diet price.
The Mayo Clinic Diet membership price is $5 per week.
The Mayo Clinic Diet. My final opinion.
In my opinion, the Mayo Clinic Diet is a really nutritious program that, will help you lose those extra pounds you need to get rid off and, you will feel stronger with more energy, happier and healthier. What I really like about the Mayo Clinic Diet is that you don´t have to eliminate any of the food groups because it is a healthy and very balanced diet and, I think that´s what makes it doable for life so that the weight will be kept off permanently.
The Mayo Clinic diet will teach you how to improve your eating habits and your physical activity habits which will result in recovering your health on the long run for good. It is a diet that is definitely sustainable for life which will guarantee that you won´t gain back those extra pounds ever again if you follow these recommendations for the rest of your life.
You really are what you eat, and you become stronger as you start eating healthier and nutritious foods. You will change your relationship with food forever because you will start seeing the food as your daily medicine to be healthy so, you will learn to choose the best nutritious food you can to be your best medicine to keep you healthy.
The Mayo Clinic Diet is a life change for a healthier and happier life.
If you would like to know more about how is a healthy way of losing weight, read my review about how is the fastest way to lose weight and keep it off forever.
If you have any questions or comments, please, leave them below.
Dr. Verónica Giannoni