Mayo Clinic Diet – Popular Diet Plan & Lifestyle


The Mayo Clinic Diet

The Mayo Clinic diet is a popular diet developed by researchers and experts at the well-known Mayo Clinic. Although it may be called a “diet”, this diet is really more of a lifestyle than solely a diet.

Thanks to the diet’s association with a well respected medical facility, the Mayo Clinic diet inspires more trust with the common public than other diets, which often use sketchy science.

Despite having an official Mayo Clinic diet, there is plenty of information on other diets like the Mediterranean, DASH, TLC, and Atkins diet on the Mayo Clinic diet. They even offer in-depth comparisons on how each of these diets stack up.

About the Mayo Clinic Diet

The Mayo Clinic offers a visual demonstration of their diet in the form of a pyramid. This approach to diet is similar to the long-standing method used by the U.S. Department of Agriculture to explain recommendations of what a healthy diet should look like.

Official government representations of a healthy diet have been changed to an image of a plate, with modifications made that include more vegetables. However, some experts still believe the USDA’s version is still flawed.

The basic principle of the Mayo Clinic diet is to include more vegetables and fruits than the USDA proposes. The base of the Mayo Clinic is shared half by fruits and vegetables, with carbohydrates making the next group, followed by protein and dairy. The tip of the pyramid is sweets, and they are the smallest portion.

The Mayo Clinic diet is new and therefore there have not been any official studies conducted yet. However, since it is similar to many popular diets that emphasize fruits and vegetables, it’s reasonable to say the Mayo Clinic diet could help reduce the risk for heart disease, hypertension, obesity, and other common health issues.

More Details

Once you begin the Mayo Clinic diet, you’ll need to refrain from anything with refined sugar for two weeks. Alcoholic beverages are prohibited as well.

The diet proposes you focus on whole and natural foods because anything that it is highly processed will not help you establish good habits or help you manage your weight. Foods containing trans fats should be eliminated, and foods with saturated fat should be consumed in limited amounts.

The Two Phases

The diet is then separated into “phases.” The first phase is called “Lose It!” and dieters following this protocol until they reach goal weight. According to the Mayo Clinic, most people lose between 6 and 10 pounds during the first two weeks or so during this phase.

Phase 1: Lose It!

Here is what the Mayo Clinic recommends you consume during this phase (based on a 1,400 calorie diet):

— 4 Or More Servings Of Fruits
— 4 Or More Servings Of Vegetables
— 5 Servings Of Whole Grains
— 4 Servings Of Lean Protein
— 3 Servings Of Fat

Portion control is a huge problem with the average American diet nowadays, so sticking with this plan will help you manage your portions and keep you from overeating. Plus, the Mayo Clinic advises to eat an extra serving of fruit or vegetables if you feel unsatisfied after a meal.

Phase 1: Live It!

Once you reach your goal weight, you’ll go to the second phase of the plan, called “Live it!” Engaging in healthy habits and maintaining a proper diet and exercise routine are vital. You should keep portion sizes appropriate for your nutritional needs and keep avoiding trans fats and overconsumption of alcohol.

Don’t think you can’t ever indulge though. The Mayo Clinic recommends you limit your consumption of “treats” to once a week, but they realize that you may need to treat yourself every so often.

That’s the key thing to remember – it’s not a treat if you do it every day, or every other day.

Exercise Habits

As we mentioned before, the Mayo Clinic also includes healthy exercising. Establishing daily exercise is a must-do if you plan on following the diet. Studies show it is integral to improving and maintaining a healthy lifestyle.

You don’t have to go out and run a marathon tomorrow, nor will you need to spend four hours on a treadmill today. However, getting at least 20-30 minutes of moderate exercise a day can dramatically decrease your risk for a heart attack and it will help you lose weight faster.

The Mayo Clinic recommends you stick to activities you enjoy in order to fulfill these exercise requirements. Keeping an exercise journal may also help you get into the habit of exercising. It’s good to occasionally push yourself a little harder by participating 30 to 60 minutes of intense exercise as well.

Final Thoughts

The Mayo Clinic diet has several positive attributes and it takes a complete approach to healthy living. Although it is not a well-studied diet, the professionals at the Mayo Clinic certainly have the credentials to make us think the Mayo Clinic is a great diet. For those looking to change their approach to their diet and lifestyle, this may be the perfect diet.

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