The 12-week Mayo Clinic diet program uses evidence-based behavioral science and is intended to create lifelong healthy behaviors.
What is the Mayo Clinic Diet?
On the Mayo Clinic diet, losing weight and leading a healthier lifestyle go hand in hand. With the assistance of the distinctive food pyramid developed by the Mayo Clinic, which places an emphasis on fruits, vegetables, and whole grains, you can reset your eating habits by breaking bad ones and substituting them with healthy ones. These foods typically have low caloric densities, allowing you to consume more while consuming fewer calories.
Consider this: You could eat around 2 cups of broccoli or a quarter of a Snickers bar for the same number of calories.
Three editions of the “Mayo Clinic Diet” book and the Mayo Clinic Diet website served as the main resources for those going through its two phases until recently. However, the Mayo Clinic diet recently debuted its online program, which offers additional options, habit-optimizing tracking systems, and group support elements.
The Mayo Clinic’s associate professor of nutrition and preventive medicine, Dr. Donald Hensrud, who is also the editor of the book “The Mayo Clinic Diet,” states that “the fundamental assumptions behind the diet have not changed and should not,” adding that “we believe the rationale and evidence supporting it are solid.” The changes, according to him, have to do with how individuals receive and apply the Mayo Clinic diet.We have a new online program with interactive features designed to help people use the dietary program more effectively.”
Among other member-only benefits, the new online program offers an app, food plans, and access to a Mayo Clinic Facebook community. In order to give people beginning the diet even more help, the program began unlimited group coaching sessions with Mayo Clinic diet specialists in 2023.
How does it work?
The 12-week Mayo Clinic diet is an evidence-based behavioral science-based program that aims to create lifelong healthy behaviors.
There are two stages to the program: “Lose it!” The first two weeks of the program are devoted to changing five bad behaviors and forming 10 healthy ones that will help you lose weight. You don’t need to keep track of your calorie intake, and you can munch on fruits and veggies at any time. You might potentially lose 6 to 10 pounds during this phase, according to the Mayo Clinic diet.
“Live it!” During this period, you’ll learn about making wise food choices, controlling portion sizes, meal planning, engaging in physical activity, exercising, and committing to healthy habits for life. No food group is entirely off-limits because you’re creating a pattern of good eating to adhere to for the rest of your life.
“Lose it!”
A nutritious breakfast, a lot of fruits and vegetables, whole grains, healthy fats, and at least 30 minutes of exercise each day will be added. You will be prohibited from dining in restaurants (unless the food you order complies with the regulations), snacking (except on fruits and vegetables), watching television while eating, and drinking sugar. If you’re really driven, you’ll also pick up extra behaviors like keeping a journal of your goals, activities, and meals, working out for at least 60 minutes every day, and eating “real food” that hasn’t been too processed.
“Live it!”
You’ll apply the knowledge you gained in the first phase while also being permitted to occasionally breach the law. You’ll also figure out how many calories you can consume and still lose a few pounds each week. You’ll concentrate on portions rather than calorie counts for every grain of brown rice you consume. For instance, on a 1,400-calorie diet, you are permitted four or more servings of each fruit and vegetable, five servings of carbohydrates, four servings of protein or dairy, and three servings of fat. A serving of fruit is about the size of a tennis ball, whereas a portion of protein is around the size of a deck of cards.
Can I lose weight on the Mayo Clinic Diet?
When it comes to the best diets for weight loss, the Mayo Clinic diet came in at No. 3 (tied).
If you follow the Mayo Clinic diet religiously, you may be able to lose 6 to 10 pounds in the first two weeks and then another 1 to 2 pounds per week until you reach your target weight. Hensrud does point out that the Mayo Clinic diet’s primary objective isn’t weight loss.
Who Shouldn’t Try the Mayo Clinic Diet?
Before starting any diet, if you’re expecting, talk with your doctor about your specific dietary needs and weight concerns. The American College of Obstetricians and Gynecologists advises developing a nutrition and activity plan with your OB-GYN if you have obesity or are overweight.
Positive for nutrition.
Available group help or coaching
High-fiber foods are abundant, making it filling.
a detailed blueprint with cooking instructions.
has confirmed health advantages.
Cons
There are few opportunities to eat out.
There are many guidelines to keep in mind.
You’ll probably become hungry.
Also read-TLC Diet-Therapeutic Lifestyle Changes
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