Mayo Clinic Plan

 By Mizpah Matus B.Hlth.Sc(Hons)

The Official Mayo Clinic Plan is a great diet, designed by medical professionals from a reputable health institute.

The diet promotes a nutritious diet of fruit and vegetables with starchy carbs and then proteins and dairy.

This is based on the Mayo Clinic Healthy Weight Pyramid.

official-mayo-clinic-diet
With the Mayo Clinic plan you eat practically unlimited amounts of vegetables and fruit, plus whole-grain foods, lean protein and heart-healthy fats.

The objective is to eat foods containing a small number of calories in large amounts, such as fruits, vegetables, legumes, poultry, fish and whole grains.

Also on the menu are low-fat dairy and unsaturated fats (especially from nuts and olive and canola oils). This is not a restrictive diet plan, so carries its own incentive to stick with it long-term.

The result is a balanced, nutritious diet to achieve a healthy weight. The Mayo Clinic claims that the plan can help reduce your risk for heart disease (by lowering high blood pressure and cholesterol), cancer and Type 2 diabetes.

This diet shouldn’t be confused with the unofficial “fad” version.

The Official Mayo Clinic Diet Plan Basics

the-official-mayo-clinic-dietThe Mayo Clinic Diet Plan encompasses more than adjusting eating habits and is a complete lifestyle change program. Dieters are provided with tools and advice that will help them to let go of negative behaviors while incorporating positive habits.

For the first two weeks dieters follow the ‘lose it’ phase, which helps to kick-start weight loss and allow dieters to lose up to ten pounds. After these initial two weeks dieters progress to the ‘live it’ phase, which is followed over the long term for healthy weight management.

The authors say that the key to weight loss is to eliminate five bad habits, adopt five good habits and, over the longer term, take on five bonus habits.

Adopt Five Good Habits:

  • Eat a healthy breakfast, but don’t eat too much.
  • Eat at least 3 to 4 servings of vegetables and fruits a day.
  • Eat whole grains, such as whole-grain bread.
  • Eat healthy fats, such as olive oil and nuts.
  • Walk or exercise for at least 30 minutes a day.

Eliminate Five Bad Habits:

  • Don’t watch TV while eating, and spend no more time watching TV than you do exercising.
  • Eat no sugar except what is naturally found in fruit.
  • Eat no snacks except vegetables and fruits.
  • Limit the amount of meat and low-fat dairy that you eat.
  • Eat no restaurant food unless it fits in the diet program.


Add five bonus habits:

  • Keep records of what you eat.
  • Keep records of your physical activity.
  • Walk or exercise at least 60 minutes a day.
  • Eat mostly fresh foods and healthy frozen or canned foods.
  • Write down your daily goals.

Mayo Clinic Diabetes Diet

mayo-clinic-diabetes-diet

The Mayo Clinic Diabetes Diet is a program to help diabetics safely lose weight to improve and control their blood sugar. It was designed for people with type 2 diabetes and prediabetes.

Losing weight can help you:

  • Prevent yourself from ever getting diabetes.
  • Reduce your need for diabetes medications.
  • Prevent complications associated with diabetes including heart attack, stroke, nerve damage, kidney disease and eye damage.

Mayo Clinic Diabetes Diet Basics

This program differs from the general Mayo Clinic Diet because it includes information and advice specific to those with diabetes.

The basic principles are the same. However, on this plan you will not only lose weight but also learn how to safely improve your blood sugar.

Phase 1: Lose It!

Mayo Clinic Diabetes Diet begins with a two-week quick start diet. This is designed to jump-start your weight loss and release 6 to 10 pounds in a safe and healthy way.

Within the first few days after starting your diet you should begin to see a decrease in your blood sugar levels.

You will also start to learn how long-term changes in diet will help you better manage your diabetes.

Phase 2: Live It!

Following this you continue to lose 1 to 2 pounds a week until you reach your goal weight.

You will then maintain that weight for the rest of your life. That is why there is no specific length for this phase.

If you want to boost your weight loss again at any time you can repeat the first phase.

Recommended Foods

Those following this diet can expect to eat the following foods:

Oatmeal, whole-grain bread, brown rice, low-fat yogurt, low-fat cottage cheese, eggs, tuna, halibut, salmon, peanut butter, almonds, legumes, bananas, berries, pineapple, grapes, baby carrots, cherry tomatoes, cauliflower, spinach, avocado, olive oil, cinnamon.

Sample Meal Plan

A sample meal might include:

  • Pancakes with syrup and strawberries
  • Dilled Pasta Salad with Spring Vegetables
  • Rosemary Lemon Chicken
  • Fresh Apricots

Here’s a 3 day sample meal plan for the non-diabetic version.

Day 1 Day 2 Day 3
Breakfast
Oatmeal
1 cup nonfat, skim milk
1 slice whole wheat bread
1 1/4 cups sliced fresh strawberries
Breakfast
2 pancakes, from mix (4” diameter)
1 1/2 tbsp. maple syrup
1 tsp margarine
1 cup nonfat, skim milk
3/4 cup fresh blueberries
1 cup honeydew melon
Breakfast
Poached Egg with toast and orange juice
2 slices whole wheat bread
1 tsp margarine
1 cup orange juice, calcium-fortified
Lunch
Southwestern Salad
1/2 whole-wheat, approximately 6” (2 oz.) pita bread
1 cup nonfat, skim milk
Lunch
Dilled Pasta Salad with Spring Vegetables
1 small apple
1 cup nonfat, skim milk
Lunch
Tuna Salad Pita
1 bell pepper
1 small apple
Dinner
Spaghetti with Marinara Sauce
1 slice whole wheat bread
5 baby carrots
1 cup nonfat, skim milk
1 cup cantaloupe
Dinner
Rosemary Lemon Chicken with Sweet Green Beans and Brown Rice with Green Onions
1 cup nonfat, skim milk
6 tomato slices
1 tsp. balsamic vinegar
1 cup cantaloupe
Dinner
Tomato-Basil Pita Pizza with salad and cantaloupe
2 cups lettuce, romaine or lettuce of choice
1 cup chopped or sliced cucumber
2 Tbsp. dressing, Italian low fat
1 cup cantaloupe
1 cup nonfat, skim milk
Snack
7 whole almonds
1 cup red or green grapes
Snack
1 small pear
3/4 cup fresh blueberries
Snack
Vegetable juice
1 medium banana
1/2 cup canned vegetable juice
6 Whole Wheat crackers

Exercise Recommendations

Physical activity is an important component of The Official Mayo Clinic Diet and any way that you can increase your daily activity level is encouraged such as cleaning the house, shopping, and gardening.

This will help to increase your calorie expenditure and burn fat. However, structured exercise such as walking, cycling and swimming are also regarded as important with 30 to 60 minutes of vigorous exercise recommended on most days of the week.

Brisk walking and gardening that involves constant motion can be substituted for aerobic exercise so long as they increase your heart and breathing rate.

Costs and Expenses

The Mayo Clinic online plan offers a free trial.

The Mayo Clinic Diet book retails for $25.99. Also available is the Mayo Clinic Diet Journal for an additional $9.99.

Click here to purchase this diet for a discounted price.

The Mayo Clinic Diabetes Diet book retails at $25.99.

Click here to purchase this diet for a discounted price.

Pros

  • Book comes with a money-back guarantee.
  • Educates dieters about portion control.
  • Rapid weight loss in the first phase can boost dieter’s motivation.
  • Encourages exercise.
  • Based on scientific research.
  • Additional resources are available on the Mayo Clinic website.

Cons

  • Does not allow snacking except vegetables and fruits.
  • May be difficult to eat out and stick with the program.
  • May take some time for dieters to learn to judge serving sizes.

Summary

The Official Mayo Clinic Plan altogether appears to be comprehensive and effective in its goals. It should appeal to many looking for a long-term lifestyle in which a healthy weight can be achieved and maintained without causing undue stress – in fact, it promotes a healthier life overall.

The Mayo Clinic Diabetes Diet helps at-risk people prevent and manage diabetes by losing weight quickly and safely.

It then supports maintenance of an ideal body weight while also ensuring blood sugar levels are kept under control.

    References:

  • Smith, A. M., Lopez-Jimenez, F., McMahon, M. M., Thomas, R. J., Wellik, M. A., Jensen, M. D., & Hensrud, D. D. (2005, April). Action on obesity: report of a mayo clinic national summit. In Mayo Clinic Proceedings (Vol. 80, No. 4, pp. 527-532). Elsevier. link
  • Hensrud, D. D. (2001). Dietary Treatment and Long‐Term Weight Loss and Maintenance in Type 2 Diabetes. Obesity Research, 9(S11), 348S-353S. link
  • http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/weight-loss/art-20048466
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: March 15, 2016. Disclaimer
  • franfrady

    could you please give a month’s worth of menues (30 days)

  • Sondra

    I have heart disease, i’m an overeater and hate to plan menu’s.
    please help me.

  • TAMI WEBBER

    INEED HELP

  • Dudette

    Guys, get real… please spare us the sob story

  • fatimah

    i was just wondering if its ok if i follow this diet. im 24yrs old and have a heart condintion of artrial fribillation (rapid A.F). ive been struggling to loose weight for 8yrs now,

  • petsmomma03

    can you please tell what kind of weight loss one can expect to lose on average weekly?..ty

  • maria

    i have been diagnosed with severe NASH and need to lose weight to reduce fat on liver and i also am hypoglycemic. please let me know which diet plan i should follow.

  • aledhar1@comcast.net

    I have been diagnosed with hardening of the arteries and have been advised that I should be on a fruit, vegetable, other(?) diet. Please help me – your diet as listed above sounds good to me.

  • ron

    What the heck is tomato basil pita pizza? Are you really affitiated with the mayo clinic? Is this diet free or are
    you just trying to get money, just like all the other scam
    buckets out there? I know it’s silly but,I’m wondering if I’ll
    actually receive a response

  • susan

    really could use a month worth of recipes or 30 days of sample menus to mix and match

  • Allen Simons

    I am seeking a diet plan to make it less likely that my gout will return. Do you have one?

  • bertha

    hi my name is bertha i have spondylolisthesis lumb my weight is 220 i can not exerise because iam over weight can you give me a plan i would like to lose 85 bl in sxe month and maybe i can lose 20 bl in two week’s so i can do some exercise like walking i’am 55 yr old and have high blood pressure i’am 5/2 thank you

  • Benjamin I Underwood

    could you please give a month’s worth of menues (30 days)

  • Grace Davis

    Could you email me some additional recipes or an exchange list of proteins and carbs. Does your book have recipes and menus? I will buy it if it does. Thanks so much.
    Grace Davis

  • rosa

    please help me i need a list of foods thats good to eat. i need a list of foods to buy. i just need to loose some weight please help.

  • Linda Cox

    I would like to receive a month’s worth of menus-free.

  • Candy D

    I would like for to send me a copy of the diet —————please I need to lose weight……….

  • Connie

    I need to lose at least 20-30 lbs. fast. Iam going to have the gastric bypass done and I have to loose it fast. Can you help me?

  • Sonia

    I need the recipe for the mayo clinic 7 day diet. ive tried it before and it did work.

  • Mitzi Rubright

    Could you please help me get started on the mayo diet plan. Thanks, Denise

  • john sabucco

    could you give a month’s worth of menues

  • bianca

    I am so Desperate to lose weight and i know that this diet works. please can ou e-mail the full mayo clinic diet so that i can start dieting and lose all this weight.
    thank you

  • Beverly

    I used to have the 7-day Mayo Clinic Diet and I lost it. It really did work. Could someone please e-mail me so that I could see if it is the same diet.I have gained alot of weight and it is causing me health problems. I would appreciate someone e-mailing me with the Mayo Clinic 7 day diet. Thank You

  • Elsa e.leon

    Please i need the hole diet so I can start a healthy diet please send me the complete diet for a month; Nedd to lose at least 80 pounds, thank you

  • sally

    Please e-mail me a copy of your full diet. I’m desperate to loose weight and I know the mayo clinic diet works. I’m 60 years old, and many years ago I lost alot of weight on this diet. Thanks again and God Bless you….

  • ANGELA

    Please email me the entire diet plan. I’m at least 40 pounds overweight, have low thyroid, and am concerned about developing diebetes and high blood pressure.
    Thank you

  • nikki

    I used to have a copy of this diet a long time ago. Does anyone have it and can you email me? thanks

  • barb

    i have tried many diet plans and nothing worked for me. i am 5ft tall and now weigh 138lbs and its all in my stomach.i cannot do sit ups or crunches because of back and neck problems. can you please send me the whole diet

  • Dianalee

    I have been searching on-line for the Mayo Clinic Plan recently for my 27-yr. old daughter who considers herself to be approximately 30 lbs. overweight (5’5″ about 155-165 w/medium bone structure). When I was 15 yrs. old, I was diagnosed with malnutrition and anemia and was given a dietary plan by a doctor to gain “healthy” weight. It worked all too well because I ended up being about 20-30 lbs. overweight. Then another doctor told my mom about the Mayo Clinic Plan, and it really did the trick! I lost weight AND stayed healthy. Please e-mail the plan so my daughter can reap similar benefits and regain better health (and self-confidence). Thank you!!

  • Manny

    Can you please send me the whole diet plan.
    I am 50lb over weight. I am 5’3” and weigh 195lbs.
    Thank You Very Much.

  • priyanka

    heya plz send me a month follow up diet plan… i weight 85kgs and my height is 5ft2inches iam an obese plz send it to me as fast as possible i want to start it from today

  • Audrey

    This recommended by a family member, I am 5’2″ and weigh 245 lbs. I am very busy and hate to plan meals, but if you could send the entire diet plan, that would be wonderful.

  • wendy

    I weigh 400lbs. I am 5’7 and i have 2 severely arthritic knees and I have lyphedema in my legs. I feel completely hopeless most times. Yet, I want to lose weight. I did seek help for the edema which reqires me to wear supportive stocking and I am trying sitted exercises. I do need menues. I have eatten unhealthy for my whole life practically…Please Help !!

  • salma makrod

    How can I get different menu options for the meal plans? Thank you.

    Salma

  • Suann

    Hello,
    I’m over 100lbs over weight…I would like to have a 30 day menu, if I have that I know I could stick to it…Please help! I’m excercising atleast 1 hour a day on the wii fit, BUT I need something to follow..

  • Tobi Crossland

    My husband and I have been on this diet for six weeks now and have both lost 20 lbs. We also exercise along with the diet, but we are getting tired of eating the same thing over and over and would like if we could get more menu or recipe ideas for a month or whatever you got, it would be very helpful!

  • April

    About how much weight should I lose per week on this diet?

  • Erica

    Hello my name is Erica. I came to this site and saw many people in search of a diet plan that will help them lose wieght. I was in the same situation about a year ago. One day as I cried in front of my computer I asked God to help me find something that’ll help me lose weight. I found a website and waited two months before trying it (I didn’t have the money for the membership) so all I could do is go to the site and read the testimonials. Reading helped me feel hope and soon I was able to purchase the membership and try it. I’ve lost 70lbs and from 240lbs I’m down to 170. I can recommend this diet for those in need of losing a lot of weight. I must say it’s hard to do but if you’re dedicated once you see the weight come off you’ll want to keep doing it. It’s not a diet that you should be on for a long time since it’s not as healthy because you have to eliminate good and bad carbs. I’ve done changes to make it healthier for me and still have lost weight. If you’re interested to know about it I can help you, that way you don’t have to spend money on the membership. I can give you the info you need.

  • nancy

    can you give me a list of medicines that grapefruit will interfer with and how it will effect the medicines.

  • Tracey

    Please give me some plan I can try. I have 2 more appointments before I am eligible for gastric bypass surgery. I don’t want to do this but I cant seem to lose the weight.

  • Anne

    Please I am desperate to lose weight, I was on the old egg diet 40 years ago (I am 60) I used to have it under control. but now it has over the last 20 years gone up over 306 lbs. I need help, can I have a monthly diet plan please?
    It is the getting started that is the hardest part. And with a set diet which I prefer, where I know what I can have each day,I also need to know if I don’t like pancakes & maple syrup can I substitute another days breakfast?
    Pleas help me.

  • Brandy

    Hi Erica
    Please forward me the complete 30 day diet programme and info as kindly offered by you. I have 20 kg that I need to loos and I have spent a lot of monies on diets date just don

  • cindy elzie

    i have just start this diet today an we will see if it works for me in october 12 days thats on the 25th of october

  • Chele

    Please help 31yrs old 74lbs overweight married Mar.09 and already having weight arguments. Nothing seems to work for me so Ill need atleast 30 days of menus. Hope you can help. I also have alot of bone and muscle diseases that kepp me from being in the gym the way I use to. Thank you so much.

  • Josh

    This webpage clearly shows enough bias that apparently some people seem to think that someone running this page has a version of this diet ready to email. There is a book (link to Amazon above) if you’d like to see.

  • LORENE

    I am interested in the comments of Erica, could she help me to shed 30 kgs.I beg her to help me through this battle.

  • Candance

    Hey Erica, I am interested in the information you would like to share about the diet plan that helped you. I am unhappy with myself and having been trying different diets day in and day out. Please Help!

  • Lorene

    Hello Erica Hope you are fine. I am still awaiting a sign from you as I would like to shed those kgs. Your testimonials motivate every readers.

  • sreed1968@aol.com

    I dont care what anyone says about the mayo clinic/grapefruit diet. Some call it a fad diet, my wife lost 8 lbs her first week and I lost a comparable amount myself. The only thing is you get so tired of eating the same stuff,but after 12 days you get a 2 day break.

  • Sarah

    I started the MayoClinic Diet today. My wt today is 298. Is there anyone else that got started today? Let’s try it for the 12 days together and see what happens. I am serious and really want to lose 20lbs by Christmas

  • becky

    can you have nuts and cheese on this diet??

  • bobbie

    So, I just started the Mayo Clinic “fad” diet.

    Can you have mustard, mayo, ketchup?

    what are some good ideas for meals?

    any ideas will help.
    thanks-
    bobbie

  • shundra

    i at nuts when i did before and seeds within my first five days and still lost accordingly and yess i ate ketchup are any of you still doing it and how is it going i started back after christmas?

  • angela

    This is a good diet.I have had it for years, it works perfect for me.

  • frenchye

    I am ready to try this new way of eating, please send any information that will help jump start a new year weight loss.
    Thanks so much

  • jackie

    The supposed mayo clinic diet that isn’t real is the only diet that has ever worked for me so how can it be fiction. I recently got back on it and i’m loseing wieght. I was only ever on it one other time when i was younger. I’m confused what’s so wrong with it?

  • treney

    i decided to start this diet on saturday 23rd january anything that will let me loose the weight Lol!!! vegetables is not one of my favorite but i will eat it for this wonderful cause and trust me i will excerise.

  • dorn

    I do not eat sweets and do not enjoy eating fruits of any kind. I do not cook. Making pancakes in the morning would be ridiculus for me. Also, you do not address the role alcohol plays in this diet. Please explain how that fits in because my job involves tasting hundreds of wines per day.

  • dorn

    Also, I have hypothyroidism (Hashimoto’s Disease)… How does this affect my metabolism and ability to lose weight? I have gained 40 pounds in two years since I have been diagnosed with this disease.

  • griselda

    i have gained about 10 pounds since i stopped breast feeding. i am so ready to start this diet. wish me luck..

  • Lorene

    Hello Erica everyday I come on this site to see if you have answered. Please Erica I pray god that you one day you will be in my email add. If someone know Erica tell her many people are inspired by her testimonials and her willpower to shed all that kgs. Please share with all the xxxxl sizes.

  • Lorinda

    Any diet that includes healthy carbs, fruits and vegies will work if you stick to it and watch your portions(portion control is the key in any diet. Also how the foods are prepared is very important-staying away from fried foods also helps.

  • lexi

    i started the diet yesterday i eat two egg & two bacon an 8% grapefruit x3 meals or juice lunch and dinner any meat and a veggie or salad my water and skim milk for snack can i have another snack other than bedtime

  • maie

    i am about to start the diet on monday i heard that you can drink whiskey on the diet is that true?

  • Charley

    I did the old mayo clinic diet 8 years ago and lost 23 lbs in 6 weeks and kept it off for about 7 years. after the very strict diet of only eggs, bacon,salad, meat or fish and veg’s also 4oz of grapefruit juice at each meal for 12 days on 2 days off and again for 12 days.After I lost the weight I started to introduce small amounts of crabs such as for my breakfast ate berries apposed to fruit stayed away from sweets and breads.It became a life style.I fell of the wagon about 2 yrs ago and gained 10lbs eating everything I could get my mouth on LOL… so I started the 12 day diet again. wish me luck!

  • rita mayo

    this monday is my first day of the diet

  • phyllis dudley

    i want to start the mayo clinic diet today but have
    so much fear of failure and dont know why..

  • Rob

    The sample diet you posted doesn’t really have anything to do with the food pyramid above it… Shouldn’t each meal include a 2-4 whole fruits and more veggies, since they are unlimited, and minimal amounts of everything else?

    You have PANCAKES for crying out loud, let alone pasta. The sample meals look more like unlimited grain based carbs, minimal fruits/veg. It’s going to give people diabetes!

    Sample meal should look more like-
    2 apples, 2 oranges, bowl of veggies[spinach, carrots, onions, peppers, cucumbers, etc..], a few nuts, and maybe 2-3 oz lean meat if you can stomach it.

  • Wynetta

    I weigh 275lbs and I am very concerned about my health since most people in my family are overweight and have died at young ages including my parents. My sons try and push me everyday to lose the weight, I join gyms and give up, I walk and give up. I want to try this diet. I am going on vacation in the beginning of July can u please help me by sending me the diet plan. Also do I need to work out daily and if so how many days and how long? PLEASE HELP ME!!

  • Angela

    I tried many diets including the mayo clinic (FAD)diet, most fad diets like this try to avoid starch all together but the pyramid is the most health way to loose weight. Most problems with diets are that most people don’t know portions and what is considered as a meat, dairy, fat, or starch …(fruit is easy). Did you know peas and corn are starch’s, and 2 tbs. peanut butter is one meat, or that cheese is considered a meat? One cup of raw veggies or 1/2 cup cooked veggies = one portion
    one 3oz pork chop = 3 portions of meat….each oz is a portion. So if you have 2eggs scrambled with i slice cheese and on bread with 1 slice deli ham and a glass of milk (2%) you already have used 4 meats, 2 starch, and 1 dairy on the pyramid scale… The trick to success is to plan each meal for the day and stick to it! Keep a log on how many of each portion you want to eat and stick to it! Exercise daily even if it is only short 5 minute walks (inside or out) and stick to it! Did you notice I said to STICK TO IT 3 time? Well good luck with all of you who are dieting! I am with you on this all the way! Knowledge is the key to success.

  • Bea

    Well everyone out there just started the Mayo clinic diet today. Really need to lose weight. I wish everyone luck on losing. People we can do it…

  • Getting Married in 6 Weeks

    I am 297lbs., a size 22/24, 30 years old and about 5’8″ and I’m getting married in 6 weeks…I eat healthy…NOW, but just haven’t been motivated to exercise. I joined a ZUMBA class yesterday to attend twice a week, and I have a wedding workout that I have no choice but to stick to it so the race to a better, healthier, happier me has already begun! PLUS, I have a WII that has been collecting dust since Christmas! My father bought my dress one size smaller and I promised myself that I would fit into it with NO ALTERATIONS, because it was perfect in my eyes the first time I saw it. I’ve done this diet before, lost approx. 20lbs and fell backwards about 5 years ago, but I want to glow on “our” wedding day, and we both want to be healthier so that when we have children, mommy and daddy can keep up with them! My fiance is approx. 300lbs as well and we are both going on this diet starting July 29th for 30 days until SHOWTIME and then we will take our lives back and do this thing FORREAL!! Wish us luck…I know we can do it…we want to spend a lifetime together and that starts today! Prayer makes things happen, send’em up and stay inspired everyone! We can all DO IT!

  • tarshiea skinner

    the mayo clinic diet really works if u stick with it and exercise.itsnot a quick fix its hard work but you can do it. i was 276 pouhds when i started 90 days ago. now im 232 im down 44 pounds i have 72 pounds to go to my goal and iknow ill make it to 160 pounds because it works.dont give up keep going and believe you deserve it.