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Mayo Clinic Plan
The Mayo Clinic Plan is a great diet, designed by medical professionals from a reputable health institute. The Mayo Clinic Plan (book available from Amazon) promotes a nutritious diet of fruit and vegetables with starchy carbs and then proteins and dairy, and is based on the Mayo Clinic Healthy Weight Pyramid.
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.
Mayo Clinic Diet Plan
Internet site eDiets.com®, which claims to be the web’s authority in diet, fitness and motivation, working in partnership with The Mayo Clinic, appears to be the sole agency to offer the plan via the Internet (beginning December 2005) as the basis for a comprehensive program to manage and maintain your weight. eDiets no longer offers the Mayo Clinic Plan.
This program uses the Mayo Clinic Plan as its foundation, and additionally offers:
- Personalized menus each week
- Ingredients shopping lists
- Options to match meal plans and lifestyles
- Daily serving recommendations
- Results charts and reports
- Weight-loss do’s and don’ts
- Dining-out tips
Sample Meals
A sample meal might include:
- Pancakes with syrup and strawberries
- Dilled Pasta Salad with Spring Vegetables
- Rosemary Lemon Chicken
- Fresh Apricots
| 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 |
Look for other high protein meal ideas here.
Summary
The program 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 Plan: 10 Steps to a Healthier Life for EveryBody! retails for $24.95.
The Mayo Clinic Has Officially released a Diet, see our review here.
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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
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.
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 !!
How can I get different menu options for the meal plans? Thank you.
Salma
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..
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!
About how much weight should I lose per week on this diet?
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.
can you give me a list of medicines that grapefruit will interfer with and how it will effect the medicines.
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.
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.
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
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
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.
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.
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.
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!
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.
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.
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
can you have nuts and cheese on this diet??
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
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?
This is a good diet.I have had it for years, it works perfect for me.
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
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?
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.
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.
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.
i have gained about 10 pounds since i stopped breast feeding. i am so ready to start this diet. wish me luck..