what is The mayo clinic diet plan?
The Mayo Clinic Diet came to life in 2010, and is based off of research and clinical experience from the Mayo Clinic staff. It comes in the form of a book or an online weekly subscription that can be purchased. The program is essentially a weight loss and diet program created by experts to help one maintain a healthy weight and lifestyle long term. They use the healthy weight pyramid as a guide for what you can and cannot eat. This program aims to teach the individual how to choose healthy food options, correct portions, and develop a consistent exercise routine.
This diet does is not a “one size fits all,” as it can be tailored to each person’s individual needs. This diet has been formulated by medical professionals, and truly is geared toward getting people back on the right track that will service their long-term health.* When looking into the actual subscription portion of Mayo Clinic Diet, it seems rather expensive to get charged for information that is readily available on the Internet in today’s society.
How the Mayo Clinic Diet Works
Even more so than the Mediterranean Diet, the Mayo Clinic Diet is as much a lifestyle as it is a diet. The primary function of the Mayo Clinic Diet is to drop your bad eating and lifestyle habits and replace them with healthy practices.
While there are two stages of the Mayo Clinic Diet, it’s not a diet that has repeating cycles (such as six weeks on, one week off). There’s just an introductory two-week stage dubbed “Lose it,” followed by the second stage (“Live it”), which is ongoing.
Mayo Clinic Diet menu
The diet gives you lots of food choices within six food groups:
- Whole grains
- Lean proteins such as beans and fish
- Unsaturated fats such as olive oil and nuts
- Sweets, in small amounts
You can also eat favorite foods such as pizza, just not the whole pie and not all the time.
You can’t have alcohol during the Lose It! phase. After that, you can have a little bit of alcohol: about 75 calories a day, on average.
- Not a quick fix diet, that will leave you regaining weight, and frustrated.
- Established by medical professionals at the world famous Mayo Clinic.
- Provides lifelong tools to individuals who need to change their lifestyles long term with an easy to follow guide.
- The online program itself charges you $52.00 per quarter instead of their $4.00 marketed price per month.
- The online program does not reinvent the wheel, and provides common ways to lose weight.
- Some of the tools provided to you are unnecessary, and can be found online for free.
Sample Meal Plan
1 large banana
1 cup bran cereal
1 cup fat-free milk
Tuna salad sandwich made with 1/2 cup water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspoon curry powder, chopped celery as desired, leaf lettuce and 2 slices whole-grain toast
2 cups raw baby carrots, jicama and bell pepper strips
1 medium apple
Cod with lemon and capers
3/4 cup steamed green beans
1/2 cup sliced beets
Salad made with 1 cup Romain, Boston, butterhead or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamic vinegar and 1 teaspoon extra-virgin olive oil
Sparkling water with lemon
Snack (any time)
1 small pear
Will you lose weight?
Likely, provided you follow the rules.
Although the only research specifically evaluating the diet comes from the Mayo Clinic itself, preliminary results are promising. The principles behind it are backed by substantial research, which suggests its potential for weight loss and weight maintenance.
In a 2008 pilot program of 53 obese Mayo Clinic employees who followed “Lose it!” for two weeks, average weight loss was 8 pounds. Nearly all of the 46 who finished lost 4 or more pounds, and most lost between 6 to 10 pounds. There was no control group.
In general, diets rich in low-energy-dense foods have been shown to deliver weight loss, promoting fullness on fewer calories, according to the Centers for Disease Control and Prevention. In a study of 97 obese women, published in the American Journal of Clinical Nutrition in 2007, researchers randomly assigned dieters to either a low-energy-dense, low-fat diet or a low-energy-dense, low-fat diet that emphasized fruits and vegetables. After a year, both groups lost weight, and the fruits-and-vegetables dieters lost even more – 14 pounds compared with 11 pounds. More studies, particularly large controlled trials, are needed to confirm the findings.