12Oct

The Mayo Clinic diet is an eating and life system developed by the respected Mayo Clinic. It aims to promote weight loss and weight management and an overall healthier lifestyle by encouraging making informed food choices and living more actively. One method The Mayo Clinic diet plan uses is focussing on the caloric content of foods, recommending eating lower calorie foods.

The diet is based on a pyramid of foods; with the topmost being considered the healthiest. The diet is based on the Mayo Diet book, with various editions available providing a comprehensive guide and all the information on the diet.

 

The Process of the Mayo Clinic Diet Plan

The Mayo Clinic diet plan doesn’t ban any major food groups but food choices are made on the pyramid. At the top of the pyramid are fruit and vegetables and these should be consumed as much as possible. Fruits and vegetables on the Mayo Clinic menu are to be taken as sides and snacks throughout the day. Wholegrains and healthy oils and fats are also to be taken regularly and protein needs are met through a selection of fish considered to be good for the heart.

It emphasizes at least 200 minutes of exercise weekly and this can be incorporated into daily routines such as walking the longer route to work or taking the stairs. Nothing is completely off the  Mayo Clinic menu and this is one of the things which make the diet a popular choice though added sugars and processed foods are discouraged.

 

Pros

  • Adherents have more power when it comes to shaping the diet
  • Geared towards achieving longer-term health

Cons

  • Some stages in the diet are considered restrictive and difficult
  • Considered costly to follow

 

Who Should Do It

The Mayo Clinic diet can be a healthy way to lose and manage weight. Since it is a long term life pattern, it is suitable for those looking for more permanent solutions to health needs. The diet heavy in fruits and vegetables and healthy oils and fats, all considered good for heart health and help fight conditions like diabetes and cancer. Alcohol is allowed in moderation.

Meal Plan Ideas

Day 1

  • Breakfast: Oat bran flakes, skim milk, half a banana and black coffee or tea
  • Lunch: Whole-wheat toast with sliced turkey and a cup of grapes
  • Dinner: Whole-wheat pasta, low-fat tomato sauce, grilled chicken breast and green beans cooked in olive oil

 

Day 2

  • Breakfast: Oatmeal, 1 apple and black coffee or tea
  • Lunch: Mixed greens with tuna, low-fat shredded cheese and a cup of blueberries
  • Dinner: Tilapia cooked in olive oil, roasted potatoes and cauliflower

 

Day 3

  • Breakfast: Whole-wheat toast with margarine, egg whites, pear and black coffee
  • Lunch: Grilled chicken, steamed asparagus and raspberries
  • Dinner: Shrimp cooked in olive oil, brown rice and broccoli