The Mayo Clinic Diet Review: Does It Work for Weight Loss?

Following certain diets can be difficult, 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 a lifetime.

Instead of banning certain foods, he focuses on substituting the healthy behaviors most likely to help you lose weight.

This image source by pexels.com

This article looks at how the Mayo Clinic diet can help you lose weight.

DIET review dashboard

Overall score: 4.46

Weight loss: 4.5

Healthy eating: 5

Durability: 4

Whole Body Health: 4.25

Nutritional quality: 5

Based on evidence: 4

SUMMARY:

 The Mayo Clinic Diet is a balanced diet plan that focuses on healthy eating and regular exercise. Because it reduces calories significantly, it is probably helpful for weight loss. That said, it can be difficult to ban and go.

What is the Mayo Clinic diet?

Mayo Clinic was created by Mayo Clinic, specialists in weight-loss diets, one of the best hospital systems in the United States.

It is also available in a separate magazine and on a member website based on the original Mayo Clinic Diet book, first published in 1949 and recently updated in 2017.

The Mayo Clinic Diet encourages exercise using a pyramid and outlines the specific amount of food you should eat during the diet.

Fruits, vegetables, and physical activity form the base of the pyramid. Carbohydrates from the next layer, then protein, fat, and finally candy.

Pyramid defines carbohydrates like bread and grains, but keep in mind that certain starchy vegetables, such as corn and potatoes, are counted as carbohydrates on this diet.

The diet encourages you to limit your portion sizes and teaches you how to plan your meals around your food pyramid.

SUMMARY:

The Mayo Clinic Diet is based on a pyramid that emphasizes fruits, vegetables, and physical activity as the foundation of a healthy lifestyle. This pyramid limits the fatty and the sweet.

Periodically and Duration

The Mayo Clinic diet consists of two steps:

"Lose it!" - The first two weeks are designed to start losing weight by jumping.

"Which is life!" - The second episode is meant to be followed for life.

The first part of the diet focuses on 15 habits: 5 you must take a break, 5 new habits that you must form, and 5 "extra" habits to optimize your results.

You are encouraged to do the following to break certain habits:

1. Avoid eating added sugar.
2. Refrain from eating snacks except for fruits and vegetables.
3. Don't eat too much meat and whole milk.
4. Never eat while watching television.
5. Avoid eating out, unless the food you order does not follow the dietary rules.

You are advised to develop these habits:

1. Eat a healthy breakfast.
2. Eat at least four servings of vegetables and fruits a day.
3. Eat whole grains like brown rice and barley.
4. Focus on healthy fats like olive oil. Limit saturated fat and avoid trans fat.
5. Walk or practice for 30 minutes or more every day.

Adopting additional habits includes keeping a food and activity journal, practicing for 60 minutes or more per day, and avoiding processed foods.

How does it work?

The first stage, which lasts two weeks, is designed to reduce weight by 6-10 pounds (2.7 kg loss).

After that, you say "Live it up!" Move to! Stage, during which you follow the same rules, but occasional breaks are allowed.

Although proponents of the diet claim that you don't need to count calories, the Mayo Clinic diet still limits calories. Your caloric needs are determined based on your starting weight and a range of 1,200 to 1,600 calories per day for women and 1,400 to 1,800 for men.

After the diet, it is suggested that you serve vegetables, fruits, sugars, protein, dairy, and fat based on your calorie goals.

For example, under the 1,400 calorie plan, you are allowed to serve 4 or more servings of each vegetable and fruit, 5 servings of carbohydrates, 4 servings of protein or milk, and 3 servings of fat.

The Mayo Clinic diet serves the size of a tennis ball-like fruit and protein the size of a deck of cards or about 3 ounces (85 grams).

The second phase of the diet is designed to reduce your intake from 500 to 11,000 calories per day so that you lose 1 to 2 pounds (0.5 to 11 kg) per week. If you are losing weight very quickly, you can add more calories.

As soon as you reach your desired weight, you should eat the amount of calories that will help you maintain your weight.

SUMMARY:

The Mayo Clinic diet begins with an initial two-week step, followed by a long-term, gradual weight loss phase.

Can it help you lose weight?

The Mayo Clinic Diet can help you lose weight for a variety of reasons.

Encourage exercise along with a healthy diet of fruits, vegetables, and whole grains, all of which help you lose weight.

Eating plenty of fiber can reduce appetite and increase weight loss by making you feel more full.

A study of more than 3,000 people at risk of diabetes found that people with a high-fiber diet and low in saturated fat from fruits and vegetables were associated with less weight after 1 year than those who did not increase their fiber intake.

Furthermore, studies show that exercising on a low-calorie diet is more effective in promoting weight loss than diet alone.

For example, studies in 66 studies have found that combining low-calorie foods with exercise, especially with resistance training, is more effective in promoting weight and fat loss than diet alone.

Additionally, diet and exercise at the same time help maintain more muscle mass, which can further promote weight loss by stimulating metabolism.

The only study on the Mayo Clinic Diet came from the Mayo Clinic and was not published in a peer-reviewed journal.

Therefore, there is no independent study on the effectiveness of the Mayo Clinic Diet.

Further research is needed to determine if it is effective for weight loss.

SUMMARY:

The Mayo Clinic diet is high in fiber, low in fat, and encourages physical activity, all of which can help you lose weight. However, more research is needed.

Other Potential Benefits

The Mayo Clinic diet is based on a variety of habits that can benefit your health.

First, it favors eating fruits and vegetables.

Studies show that a diet rich in fruits and vegetables can reduce the risk of heart disease, cancer and overall death.

Second, the Mayo Clinic Diet recommends practicing at least 30 minutes a day, which can reduce the risk of certain chronic conditions such as diabetes and heart disease.

Exercise can help prevent diabetes by improving insulin sensitivity, resulting in lower blood sugar levels.

Regular exercise is associated with better heart health, as it reduces inflammation and reduces risk factors for heart disease such as high blood pressure and high cholesterol.

Finally, the Mayo Clinic focuses on diet-based changes such as exercising and adding fruits and vegetables to your routine. Behavior-based weight-loss interventions can result in more weight loss than other diets.

In a comprehensive review of 124 studies of more than 62,000 people, participants in behavioral weight loss programs lost more weight, regained less weight, and had a lower risk of diabetes than the control group.

SUMMARY:

The Mayo Clinic Diet recommends high doses of fruits and vegetables associated with the risk of chronic disease. It also encourages healthy behavior, which can improve its effectiveness.

Possible Downsides

The main disadvantage of the diet is that it can be demanding and labor-intensive.

You are responsible for planning your meals, shopping, and preparing meals according to guidelines, so you can expect to spend a lot of time in the kitchen.

Also, the diet advises against certain foods that can provide health benefits and important nutrients such as egg yolks.

Also, following the Mayo Clinic diet may not be appropriate. Eating can be difficult and snacks are limited to fruits and vegetables.

SUMMARY:

Meals must be planned and cooked on the Mayo Clinic diet, as your options for eating are limited. The diet also advises against some nutritious and high-fat foods.

Must Eat Food

The Mayo Clinic Diet Food Pyramid allows you to serve a certain number of different food groups.

For example, a 1,400 calorie plan includes 4 or more servings of vegetables and fruits, 5 servings of sugar, 4 servings of protein or milk, and 3 servings of fat.

Although no food is strictly forbidden, some foods are recommended over others.

The diet recommends:

Fruit: fresh, frozen, or canned in juice or water - 100% fruit juice per day with 4 4 oz. (120 ml)

Vegetables: fresh or frozen

Whole grains: cereals, oats, whole wheat bread, pasta, and brown or wild rice

Proteins: canned beans, low sodium tuna, other fish, skinless white birds, egg whites, tofu

Dairy: low-fat yogurt, cheese, and milk

Fats: unsaturated fats like olive oil, avocados, and walnuts

Sweets: Sweets, which include cookies, cakes, table sugar, and alcohol, contain 75 calories per day (only in the second phase of the diet)

SUMMARY:

The Mayo Clinic diet includes fruits, vegetables, high-fat proteins, unsaturated fats, and, only in the second stage, a small amount of sweets per day.

To Avoid Food

No food is completely prohibited in the Mayo Clinic Diet Plan.

"Lose it!" During the period, alcohol and added sugars are prohibited, but after the first two weeks, you can consume 75 calories of sweet or alcoholic beverages per day.

Foods to limit or avoid on the Mayo Clinic diet include:

Fruits: Canned fruit in syrup, 100% fruit juice and more than 40 ounces (120 ml) per day, and products that are not 100% fruit.

Vegetables: Starchy vegetables, like corn and potatoes, are considered a carbohydrate option.

Carbohydrates: White flour, like white bread and pasta, and refined sugars, like table sugar.

Protein: Soil is high in saturated fat like beef and hot dogs.

Dairy: whole milk, cheese, and yogurt

Fats: Trans fats are found in saturated fats like egg yolks, butter, coconut oil, and red meat, as well as in processed foods.

Candy: More than 75 calories per day from candy, cakes, cookies, pastries, or alcoholic beverages per day.

SUMMARY:

During the first two weeks of the diet, sugar and alcohol are prohibited. In the second stage, no food is completely eliminated, but you should limit refined carbohydrates, fatty foods, sweets, and alcohol.

Sample Menu

Here's a sample 3-day menu for the 1,200 calorie plan. The high-calorie plan will include more servings of carbohydrates, protein, dairy, and fat.

DAY 1

Breakfast: 3/4 cup (68g) of oatmeal, 1 apple, and coffee or black tea

Lunch: 2 cups (472 g) of mixed vegetables with 3 ounces (85 g) of tuna, 1/2 cup (43 g) of raw low-fat cheese, 1 whole-grain toast 1 1/2 teaspoons (7 teaspoons) of margarine, and 1/2 cup blueberries (75 g)

Dinner: 3 ounces (85 g) of tilapia, 1 1/2 teaspoons (7 ml) of olive oil, 1/2 cup (75 g) of French fries, and 1/2 cup (75 g) of cauliflower

Snacks: 1 orange and 1 cup (125 g) baby carrot with 8 whole-grain crackers

DAY 2

Breakfast: 1 1/2 teaspoons (7 g) of margarine, 3 egg whites, 1 pear, and 1 piece of whole-wheat toast with black coffee or tea

Lunch: 3 ounces (85 g) of grilled chicken, 1 cup (180 g) of steamed asparagus, 6 ounces of low-fat yogurt (170 g), and 1/2 cup of raspberries (75 g)

Dinner: 3 ounces (85g) of shrimp, 1 1/2 teaspoon (7g) of olive oil, 1/2 cup (75g) of brown rice, and 1 cup (150g) of broccoli.

Snacks: Half a banana and 1 cup (100 g) with chopped raw rice cake 2

DAY 3

Breakfast: 3/4 cup (30 g) of oat bran flakes, 1 cup (240 ml) of skim milk, half a banana, and coffee or black tea

Lunch: 1 ounce of whole-wheat toast with 3 ounces (85 g) of chopped raw turkey, 1 1/2 teaspoons (7 g) of margarine, and 1 1/2 cups of fingers

Dinner: 1 cup (100 g) of whole wheat pasta, 1/2 cup (120 g) of low-fat tomato sauce, 3 ounces (85 g) of chicken breast, and 1/2 cup (58 g) of green beans 1 1/2 tablespoon (7 ml) water cooked in olive oil

Snacks: 1 pear and 10 cherry tomatoes

SUMMARY:

A sample menu from the Mayo Clinic Diet includes a variety of fruits, vegetables, fatty proteins, whole-grain carbohydrates, and healthy fats.

BOTTOM LINE:

The Mayo Clinic Diet is a balanced diet plan that focuses on fruits, vegetables, whole grains, and healthy fats. You want to cook and practice your own food from scratch every day.

The diet probably helps you lose weight, but there is no extensive research.

Although it is not necessary to count calories for this, it is recommended to serve different food groups based on the target calorie level.

If you are looking for a diet that you can maintain for life, the Mayo Clinic diet is a balanced option.