The Mayo Clinic Diet is aimed at weight loss for the body. When followed correctly, the diet claims that 6 to 10 pounds can be shed in the first week, and then 1-2 pounds each week after — as long as the weight loss efforts are kept up. This is a general number however, and really only applies to people who have a significant amount of weight to lose.
The Mayo Clinic guide to weight loss offers their own version of a food pyramid to follow, plus a guide to food that should not be eaten.
The guide comes in two parts, “Lose it!” and “Live it!” — the first being a manual on how to lose the weight and the second on how to keep the weight off as you go about your life and cease “dieting.”
The majority of people who crash diet end up gaining all the weight back that they lost, so the Mayo Clinic tried to do away with that rubber band affect, and teach people how to change their lifestyle to keep the weight off safely.
The first part of the book focuses on 15 steps toward healthier eating, with no calorie counting involved. After the initial two-week period, one would switch to identifying how many calories they should be eating and deciding which food groups those calories should be coming from for the maximum results. The Mayo Clinic diet does not consider any food group completely off limits, but rather encourages participants to make smart choices in deciding how much of certain foods they should be consuming.
The diet does however, emphasize eating low-fat foods, and getting plenty of fruits and vegetables to feel full and keep the energy levels up. They suggest getting 21 percent of your calories from protein, as opposed to the government-approved suggestion of 10-35 percent, and 20-35 percent of daily calories should come from fat.
The Mayo Clinic Diet puts an emphasis on getting proper nutrients in addition to cutting out high-fat foods. Those nutrients include fiber to help you feel full and aid digestion, potassium to help control blood pressure, calcium for strong bones and the formation of blood vessels, vitamin B-12 for a healthy metabolism, and vitamin D for those who do not get enough sunlight.
No one should feel hungry on the Mayo Clinic Diet, which is why they suggest filling up on fruits, vegetables, and water when necessary. Some people may find the diet hard to follow if it is a big change from their regular eating habits, but once the weight starts coming off, it’s becomes easier to stick with it.
Eating out while on the diet is permitted as long as the same suggestions are followed at the restaurant. Alcohol may be restricted and not suggested for certain users of the program.