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The diet then suggests how many servings of vegetables, fruits, carbs, protein, dairy, and fats you should eat based on your calorie goals.įor example, on a 1,400-calorie plan, you’re allowed 4 or more servings each of vegetables and fruits, 5 servings of carbs, 4 servings of protein or dairy, and 3 servings of fats. Your calorie needs are determined based on your starting weight and range from 1,200–1,600 calories per day for women and 1,400–1,800 for men. While the diet’s promoters claim that you do not have to count calories, the Mayo Clinic Diet still restricts calories. The first phase, which lasts for two weeks, is designed to result in weight loss of 6–10 pounds (2.7–4.5 kg).Īfterward, you transition to the “Live it!” phase, during which you follow the same rules - but are allowed occasional breaks. Walk or exercise for 30 minutes or more every day.īonus habits to adopt include keeping food and activity journals, exercising for 60 minutes or more per day, and avoiding processed foods.Limit saturated fats and avoid trans fats. Eat whole grains like brown rice and barley.Consume at least four servings of vegetables and fruits per day.Avoid eating out - unless the food you order follows the diet’s rules.Don’t eat too much meat and full-fat dairy.Refrain from snacking, except for fruits and vegetables.You’re encouraged to do the following to break certain habits: The first phase of the diet focuses on 15 habits - 5 you should break, 5 new habits you should form, and 5 “bonus” habits to optimize your results. “Live it!” - The second phase is meant to be followed for life.“Lose it!” - The first two weeks are designed to jumpstart your weight loss.There are two phases in the Mayo Clinic Diet: The Mayo Clinic Diet relies upon a pyramid emphasizing fruits, vegetables, and physical activity as the basis of a healthy lifestyle.
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The diet encourages you to limit your portion sizes and teaches you how to plan your meals around its food pyramid. While the pyramid defines carbs as breads and grains, note that certain starchy vegetables - such as corn and potatoes - count as carbs in this diet. Carbs comprise the next layer, followed by protein, fats, and finally sweets. The Mayo Clinic Diet uses a pyramid to encourage exercise and illustrate quantities of particular foods you should eat while on the diet.įruits, vegetables, and physical activity make up the base of the pyramid.
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A separate journal and a membership website are also available. It’s based on the original Mayo Clinic Diet book first published in 1949 and most recently updated in 2017. The Mayo Clinic Diet was developed by weight loss experts at the Mayo Clinic, one of the top hospital systems in the United States.