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Mayo Clinic Plan
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.
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 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.
Recommended Foods
Fruits, vegetables, whole-wheat bread, oatmeal, low-fat dairy products, lean proteins, nuts and seeds, olive oil.
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.
| 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.
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 Diet retails for $25.99. Also available is the Mayo Clinic Diet Journal for an additional $9.99.
Click Here to purchase The Official Mayo Clinic Diet at 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.
- Not available in online stores such as Amazon.
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 Plan: 10 Steps to a Healthier Life for EveryBody! retails for $24.95.
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Day 1 of the diet feeling good about 2 hit the gym wish me luck
Im renewaling my wedding vows in 5 months and really need to lose some weight. Ive tried everything and was told to try out the mayo diet. I have nothing to loose and in it to win it. So wish me luck.
I cannot eat grapefruit, What can I substitute?
I have tried the grapefruit diet, and to my surprise I lost 70 pounds. Used the tread mill everyday. Felt full of energy. Even cut back on using my inhalers.
I understand that the diet says salad for lunch but what can i put on the salad? and if peas and corn are starches them what’s a veggie?
today is jan/17/2011 i am starting the diet at 339lbs and i am trying to lose a 100lbs i am praying that i can stick to it ,i have tried many diets and cant stick to them.
I can’t eat grapefruit with my blood pressure meds. Any suggestions for a substitute?
I can’t eat eggs.. Any suggestions to make this work? I fail at diets every year. Most diet plans start the day with eggs or cereal. I tend to eat too much cereal and get tired of it quick… I have tried egg substitutes and ended up in the hospital… Anything else I can eat or substitute?
I’m a truck driver wanting to loose some weight. I am 6′ and weigh 315 lbs right now. I am active on a daily basis and eat as healthy as possible with no resaults… considering the mayo clinic diet that ruben posted and am wondering if eating the same breakfast, lunch and dinner everyday will still work? I have limited access out here on the road to be able to mix up lunches and dinners. Thanks for the help, Keith
ted, thanks for your comment.
I have stopped using salt and it makes a huge difference, I have tried this diet and have been using spices-except salt- such as paprika, curry, cinnamon, fenugreek and nutmeg (not all of them at the same time of course). I have also used fresh basil, parsley, mint, onions (red), plenty of garlic -I am a smoker and it supposedly acts as a boost to the system against cancer as well as heart disease- and plenty of lemon and at times some vinegar.
Since I have started , not just this diet (September the 1st I have lost 16 kilos/35 pounds) and it shows. I am starting again this particular diet and I am going to try it with less spices etc, because I only lost 1 and a half kilo a week (about 3 pounds) when I did it last time, and my goal is to lose a minimum of 2 kilos per week.
Anyway, for anyone thinking of doing this diet I would recommend it, especially if you are exercising because it has plenty of protein.
My only comment is that after a few weeks, you might want to do a different diet because this doesn’t have any olive oil which is something the body needs.
Good luck to everyone trying to lose weight,
eat less, exercise and you’ll see the difference however small or huge.
Hi there Reuben, Could you please post if you know ,
what about salt,
pepper,
or spices,
or onions & garlic
and lemon or vinegar with salads & vegetables
with the diet you’ve just posted?
Thanks and all the best with your dieting and your life
@ Stema71, from what I understand most spices and garlic would be fine as they are for the most part calorie free. Salt should be limited as it causes water retention.
OOPS! I’ve made a spelling error. I meant that “I tried SEVERAL diets and managed to LOOSE 40 Kilograms!”
LOL sorry for my silly mistake!
I tried SEVERAL diets and managed to lost 40 Kilograms!!
I assure you – with enough willpower you can move mountains. Anyone can… the Mayo Clinic Diet is just one of a few diets, and I recommend this because its really safe and healthy. if you use it the proper way. My father got this one from his friend, and he went on this diet several times, and lost a great amount of weight.
Here’s the diet. Feel free to print it out
MAYO CLINIC DIET:
DON’T GO ON THIS DIET FOR MORE THAN 14 DAYS AT A TIME!
* No alcoholic beverages
* Abstain from eating anything NOT included in this diet and be sure to eat what is assign rather that do without
* No eating between meals
* Vegetables without butter – Salads without oil
* Lean meat
* Coffee or tea… clear
Weight should drop 20 LBS in two (2) weeks. In any event not less than 12 LBS. The basis of the diet is chemical. Its maintenance of of normal energy while reducing makes it possible for all workers, as well as non-workers, to embark on it.
Quantities are less important, EXCEPT where indicated.
BREAKFAST:
SAME EVERY MORNING:
Grapefruit (not canned), 1 or 2 eggs, coffee or tea.
MONDAY:
LUNCH: Fruit salad (all or any fruit). Eat as much as desired
DINNER: Steak, tomatoes, lettuce, celery, cucumber, coffee
TUESDAY:
LUNCH: Cold chicken, tomatoes, grapefruit
DINNER: 2 eggs, combination salad, 1 piece of dry toast, grapefruit, coffee
WEDNESDAY:
LUNCH: Skim milk, cheese, tomatoes, coffee
DINNER: 2 lamb chops, celery, cucumber, coffee
THURSDAY:
LUNCH: Fruit salad (all or any fruit). Eat as much as desired.
DINNER: Steak, tomatoes, lettuce, celery, cucumber, coffee
FRIDAY:
LUNCH: Eggs, spinach, coffee
DINNER: Fish (boiled), salad, 1 piece of dry toast, grapefruit
SATURDAY:
LUNCH: Skim milk, cheese, spinach, coffee
DINNER: Plenty of steak (grilled), celery, cucumber, tomatoes, coffee
SUNDAY:
LUNCH: Fruit salad (all or any fruit). Eat as much as desired
DINNER: Chicken, tomatoes, raw carrots, cooked cabbage, grapefruit, coffee
REPEAT FOR SECOND WEEK AND STOP DIET!
And to LORENE, don’t give up! Read this self-esteem poem and realize that you’re also worth it
* Little Things in Life *
Too often we don’t realize
what we have until it is gone;
Too often we wait too late to say
“I’m sorry – I was wrong”
Sometimes it seems we hurt the ones
we hold dearest to our hearts;
And we allow foolish things
to tear our lives apart
Far too many times we let
unimportant things into our minds;
And then it’s usually too late
to see what made us blind
So be sure that you let people know
how much they mean to you;
Take that time to say the words
before your time is through
Be sure that you appreciate
everything you’ve got
And be thankful for the little things
in life that mean a lot
Hello everybody,
This is my first day on the 12 days on and 2 days off Mayo Clinic Diet. My goal is to loose 50 lbs by my birthday in four months. Please let’s pray for each other. We all have to help each other, we can do it. Good luck
My cardiologist told me to do the “fad” mayo clinic diet. He said they use it for heart patiens who need to lose weight quickly for surgery. But I didn’t read it before I got home. What do you do if you cant eat eggs?
Day 2
I made it.
I will prevail….. however hungry
Hello everyone Ive tried this diet before with success many years ago. Now Im on DAY 1 wish me luck and no cravings:)
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.
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!
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…
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.
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!!
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.
i want to start the mayo clinic diet today but have
so much fear of failure and dont know why..
this monday is my first day of the diet
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!
i am about to start the diet on monday i heard that you can drink whiskey on the diet is that true?
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
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.
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.