THE MAYO CLINIC DIET
The Mayo Clinic Diet is a long-term weight management program
created by a team of weight-loss experts at Mayo Clinic.
- The Mayo Clinic Diet is designed to help you reshape your lifestyle by adopting healthy new habits and breaking unhealthy old ones.
- The goal is to make simple, pleasurable changes that will result in a healthy weight that you
can maintain for the rest of your life.
Purpose
- The purpose of the Mayo Clinic Diet is to help you lose excess weight & to find a way of
eating that you can sustain for a lifetime. - It focuses on changing your daily routine by adding & breaking habits that can make a difference in your weight, such as eating more fruits and vegetables, not eating while
you watch TV & moving your body for 30 minutes a day. -
The Mayo Clinic Diet also stresses key components of behavior change, such as finding
your inner motivation to lose weight, setting achievable goals &handling setbacks.
Why you might follow the Mayo Clinic Diet
- You might choose to follow the Mayo Clinic Diet because you:
1. Want to follow a diet that has been developed by medical professionals.
2. Enjoy the types & amounts of food featured in the diet, including unlimited vegetables.
& fruits.
3. Want to learn how to drop unhealthy lifestyle habits & gain healthy ones.
4. Want to improve your health and reduce your health risks by becoming more active &
eating the recommended foods.
5. Don't want to be precise about counting calories or grams of fat or eliminate entire groups
of foods.
6. Want a diet you can stick with for life, not a fad or quick fix. - Check with your doctor or health care provider before starting any weight-loss diet,
especially if you have any health conditions.
Diet Details
- The Mayo Clinic Diet is the official diet developed by Mayo Clinic, based on research &
clinical experience. - It focuses on eating healthy foods that taste great & increasing physical activity.
- It emphasizes that the best way to keep weight off for good is to change your lifestyle
& adopt new health habits. - This diet can be tailored to your own individual needs & health history, it isn't a
one-size-fits-all approach.
The Mayo Clinic Diet has two main parts:
Lose it
- This two week phase is designed to jump-start your weight loss, so you may lose up to
6 - 10 pounds (2.7 to 4.5 kilograms) in a safe & healthy way. - In this phase, you focus on lifestyle habits that are associated with weight.
- You learn how to add five healthy habits, break five unhealthy habits & adopt another five bonus healthy habits
- This phase can help you see some quick results
1. A psychological boost
2. Start practicing important habits that you'll carry into the next phase of the diet.
Live it
- This phase is a lifelong approach to diet & health.
- In this phase, you learn more about food choices, portion sizes, menu planning, physical activity, exercise & sticking to healthy habits.
- You may continue to see a steady weight loss of 1 to 2 pounds (0.5 to 1 kilogram) a
week until you reach your goal weight. - This phase can also help you maintain your goal weight permanently.
Follow the Mayo Clinic Healthy Weight Pyramid
- The Mayo Clinic Diet doesn't require you to be precise about counting calories or grams
of fat. - Instead, the Mayo Clinic Healthy Weight Pyramid serves as a guide to making smart eating choices.
- The main message is simple - Eat most of your food from the groups at the base of
the pyramid & eat less from the top.
Eat healthy foods & portions
-
The base of the Mayo Clinic Healthy Weight Pyramid focuses on generous amounts of
healthy foods that contain a smaller number of calories in a large volume of food,
particularly fruits & vegetables. - This principle involves eating low-energy-dense foods and can help you lose weight by
feeling full on fewer calories.
- Healthy choices in each of the other food groups in moderate amounts make up the rest
of the pyramid including
1. Whole-grain carbohydrates
2. Lean sources of protein such as legumes, fish, low-fat dairy & heart-healthy unsaturated
fats. - The Mayo Clinic Diet teaches you how to estimate portion sizes & plan meals.
- The diet doesn't require you to eliminate any foods.
Increase your physical activity
-
The Mayo Clinic Diet provides practical & realistic ideas for including more physical activity
& exercise throughout your day as well as finding a plan that works for you. - The diet recommends getting at least 30 minutes of exercise every day & even more exercise for further health benefits & weight loss.
- The diet also emphasizes moving more throughout the day, such as taking the stairs instead
of an elevator. - If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program.
- Most people can begin with five- or 10-minute activity sessions and increase the time
gradually.
Typical menu for the Mayo Clinic Diet
- The Mayo Clinic Diet provides several calorie levels.
- Here's a look at a typical daily meal plan at the 1,200-calorie-a-day level:
1. Breakfast: 1/2 C cooked oatmeal with 1 C milk & 2 T raisins, 1/4 C mango & a
calorie-free beverage.
2. Lunch: Quinoa & sweet potato cakes, tossed salad with fat-free dressing & a
calorie-free beverage.
3. Dinner: 1 pita pizza, 3/4 C mixed fruit & a calorie-free beverage.
4. Snack: 1 C sliced bell peppers & 2 T hummus - You can have sweets as long as you limit them to 75 calories a day.
1. For practicality, consider thinking of your sweets calories over the course of a week.
2. Have a low-fat frozen yogurt of dark chocolate the first day of the week & then hold
off on any more sweets for a few days. .
Results
Weight Loss
- The Mayo Clinic Diet is designed to help you lose up to 6 to 10 pounds
(2.7 to 4.5 kilograms) during the initial two week phase. - After that, you transition into the second phase, where you continue to lose
1 - 2 pounds (0.5 to 1 kilogram) a week until you reach your goal weight. - By continuing the lifelong habits that you've learned, you can then maintain your goal
weight for the rest of your life. - Most people can lose weight on almost any diet plan that restricts calories at least
in the short term. - The goal of the Mayo Clinic Diet is to help you keep weight off permanently by making
smarter food choices, learning how to manage setbacks & changing your lifestyle.
Other health benefits
- In general, losing weight by following a healthy, nutritious diet such as the Mayo Clinic Diet
can reduce your risk of weight-related health problems, such as diabetes, heart disease,
high blood pressure & sleep apnea. - If you already have any of these conditions, they may be improved dramatically if you lose weight, regardless of the diet plan you follow.
- In addition, the healthy habits & kinds of foods recommended on the Mayo Clinic Diet
including lots of vegetables, fruits, whole grains, nuts, beans, fish & healthy fats can further reduce your risk of certain health conditions. - The Mayo Clinic Diet is meant to be positive, active, sustainable and enjoyable, so you can enjoy a happier, healthier life over the long term.
Risks
- The Mayo Clinic Diet is generally safe for most adults.
- It does encourage unlimited amounts of vegetables & fruits.
- For most people, eating lots of fruits & vegetables is a good thing.
- However, if you aren't used to this, you may experience minor, temporary changes in
digestion as your body adjusts to this new way of eating. - Also, the natural sugar in fruit does affect your carbohydrate intake especially if you eat
a lot of fruit. - This may temporarily raise your blood sugar or certain blood fats.
- However, this effect is lessened if you are losing weight.
- If you have diabetes or any other health conditions or concerns, work with your doctor
to adjust the Mayo Clinic Diet for your situation. For example:
1. People with diabetes should aim for more vegetables than fruits, if possible.
2. It's a good idea to snack on vegetables, rather than snacking only on fruit.
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