The Mayo Clinic Diet Plan Has A 7 Day Free Trial Offer! Read my review below for more details about this awesome weight loss program!
Developed by a team of doctors and nutritionists at the Mayo Clinic, one of the leading hospitals in the U.S., the Mayo Clinic diet is a clinically-proven method for long-term weight loss. Instead of being a fad diet or a quick-fix approach, it gives you the tools you need to take charge of your body for the rest of your life. You’ll learn which of your habits might be unhealthy and how to replace them with healthier options to reach your weight goals.
Let’s take a look at some of the features that make the Mayo Clinic diet plan easy and effective.
Unlike most other diet plans, the Mayo Clinic diet has no fixed length. It’s divided into 2 stages.
Stage 1 (the “Lose It” stage) lasts for 2 weeks. It’s the more intense part of the program and is designed to jumpstart your weight loss. You can expect to lose anywhere from 6 to 10 pounds during this period. You’ll start with a habit tracker tool, which includes a checklist of 15 habits that Mayo Clinic researchers have identified as weight-loss essentials. The tool will target your individual areas of weakness and point you in a healthier direction.
Don’t worry, the checklist is actually a very positive feature. It doesn’t focus only on habits that you might need to improve; it also tells you about easy new habits you can add to your diet right away. The habit tracker comes with a progress report, which updates as you complete the checklist—seeing your progress in print is very motivational!
Stage 2 of the diet (called the “Live It” stage) is less intense than stage 1, and has no fixed duration. You can follow it for as little or as long as you need. It’s built around sustainable diet and exercise practices that will become your new long-term lifestyle. With this stage, you can lose around 1 to 2 pounds a week. Best of all, this part of the plan also gives you more flexibility in planning your own diet and exercise regimen.
With the Mayo Clinic plan, you won’t need to count calories at all or weigh food. Instead, you’ll use the Mayo Clinic Healthy Weight Pyramid to guide your food and exercise choices. Try to eat more of the food groups at the bottom of the pyramid and less of the food groups towards the top. Vegetables and fruits are at the bottom of the pyramid, so you’ll want to use these as the basis of all your meals, if you can.
Carbohydrates (like whole grains) are at the next level, so you can use lots of these, too. The next highest level is for protein and dairy, and you’re encouraged to choose low-fat versions of these items. Finally, fats and sweets round out the top of the pyramid. You should aim for healthy fats like olive oil, and try to make healthier versions of the sweets you love. For example, using dark chocolate instead of milk chocolate can be heart-healthy, and using coconut sugar instead of regular white sugar will have less of an impact on your blood sugar.
When you follow the pyramid, you’re given guidelines as to how many servings of each food group you should aim for and what the portion sizes should be. The number of servings recommended for you is based on your weight and gender, and it changes as you lose weight. If you’re heavier, you’ll be allowed more food, which actually makes the diet easier to follow, as you won’t be so hungry. Generally, you’re advised to get 4-5 servings of fruit and vegetables, 4-8 servings of carbohydrates, 3-7 servings of protein, and 3-5 servings of fats daily. Sweets shouldn’t be eaten every day.
To keep things simple when shopping or comparing nutrition labels, you’re provided with calorie equivalents for the pyramid. In general, you can eat around 1,200-1,800 calories daily, depending on your weight.
Exercise is also incorporated into the pyramid at the center, with the Mayo Clinic recommending 30-60 minutes of moderate exercise (like brisk walking, jogging, or swimming) on most days of the week.
The Mayo Clinic diet is available online and is affordable. For ONLY $5 a week, you’ll get access to the full plan, along with regular newsletters and progress trackers. Exercise plans and complete meal plans (all recipes designed by Mayo Clinic nutritionists) are included with the program. For the first 2 weeks of the program, you’ll start with the Healthy Habits Tracker, which you’ll receive via email. You’ll be supported by expert advice at every stage, and you can cancel the program at any time, if you’re not satisfied.
Overall, the Mayo Clinic diet is one of the easiest and most reliable programs available for long-term weight loss. Based on solid medical research, it really is more than a diet—it’s a healthy lifestyle you can keep forever.