What Is the Mayo Clinic Diet? How It Works for Health and Weight Loss

Much like clothing goes in and out of style, diet trends—even those considered the best diets for weight loss—usually don’t last forever.But doctors and nutritionists can agree that developing and sticking to healthy habits is the key to staying healthy and losing unwanted extra pounds in the long run. . of mayo clinic dieta program that adheres to this concept was developed by medical professionals based on scientific research, so you can trust that this program is based on science and not just before and after shots.

Another unique aspect of the Mayo Clinic Diet is that the healthy habits you form are based on behavioral change, not calorie restriction. This means that the focus is on rather than developing feelings of dietary deprivation or exclusion. inclusionand this forward thinking tends to lead people to greater success in sticking to the diet in the long term.

We asked nutrition experts to break down what the Mayo Clinic Diet is and how to follow it. Read on to learn how you can benefit from this diet.

What is the Mayo Clinic Diet?

The Mayo Clinic Diet was created by the weight management experts at the Mayo Clinic and designed as a lifestyle modification program to promote gradual and sustained weight loss. Melissa Presto, DCN, RDNSpokesperson and Member of the Academy of Nutrition and Dietetics preventionmedical review board“One of the key elements of dieting is focusing on behavioral changes such as not eating while watching TV and eating more fruits and vegetables per day to help you lose and maintain weight.” she adds.

say the diet itself seems pretty easy Keri Gans, MS, RDN, CDN, a registered dietitian nutritionist and certified yoga teacher in New York City. “This diet was developed by weight loss experts at the Mayo Clinic and is more reliable than other diets.”

It’s not a diet about deprivation or exclusion, it’s a diet of inclusion, says Gans. She emphasizes that the diet plan is not rigid and is about creating healthy habits.

What are the different stages of dieting?

The Mayo Clinic diet is divided into two main phases.

Phase 1: Lose it!

Phase 1 is called “Lose it!” And lasts for two weeks, says Prest. She adds that some people feel they have lost more than 6 pounds in the first two weeks.

Again, these are habits to watch out for, not calories, says Gans. She explains that some of the unhealthy habits they want you to quit include:

  • avoid added sugar
  • No snacks other than fruits and vegetables
  • Not too much meat or full-fat dairy
  • No drinking
  • No eating in front of the TV
  • No eating out

On the other hand, some healthy habits that dieters should adopt include:

  • eat a healthy breakfast
  • Eat 4 servings of fruits and vegetables a day
  • Eat lots of whole grains and healthy fats like olive oil
  • Exercise for at least 30 minutes a day, including walking

Phase 2: Live!

Phase 2 is called “Live it!” And this is where permanent lifestyle changes come into focus, says Presto. She adds that people should expect to lose weight more slowly during this phase.

Anything that happens in the first stage carries over to the second stage, Gans says. “Phase 2 is about maintaining the habits formed in Phase 1. Relax your expectations. You may have to eat out, but it’s not the end of the world.” , explains that people on this diet need to normalize variations in snacking and calorie fluctuations from day to day, and not set rigid expectations as in Phase 1.

How can I best follow my diet guidelines?

Find support from friends and family, as this will be a change in your normal routine, Presto says. “But this can be overwhelming. Focusing on one or two changes can make it easier to make those changes stick.”

Diet information is readily available online, in print, and through subscription-based mobile applications, but some people may need one-on-one support from a health professional, such as a registered dietitian nutritionist who specializes in weight management. Nutrition experts can be found at: eatright.org.

Focus on what you want more of and focus on the positive, says Gans. “This diet promotes the consumption of fruits and vegetables, which indirectly means that you eat less of foods that are too high in calories,” she explains. what they left behind.

“No one is saying you can’t eat carbs. I’m just recommending eating high-fiber carbs (whole grains). This helps you feel fuller and also helps you feel fuller. ‘, adds Gans. “All these foods [encouraged by the Mayo Clinic diet] It provides fiber and helps us feel full. ”

What are the potential benefits and risks of dieting?

According to Presto, the biggest benefit of the Mayo Clinic diet is not counting calories or macros, but making healthy behavioral changes. “One of the reasons diets don’t work, he said, is that when people stop restricting certain foods and resume their pre-diet behaviors, the weight comes back.”

The plan, Perst explained, is focused on maintaining behavioral changes for health. Keep in mind, however, that high intakes of fruits, vegetables, legumes, and legumes are high in fiber and can cause gas and discomfort. Check and slowly increase fiber-rich foods.”

Starting any diet too dramatically can backfire, says Gans. It will be.”

That said, Gans says he chooses to change the language to make sure dieters understand that it doesn’t have to be all or nothing. should not be interpreted as “lose”, but rather as “limited”. “If you don’t add sugar, you may add less sugar,” she adds.

Above all, Gans advises dieters to be patient and do their best to approach the lifestyle change as “no diet fails. Be kind to yourself. Fall off the wagon.” You can ride it right away.”

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