You've probably heard of, and maybe tried, fad diets based on grapefruit, cabbage and even bacon that claim to be "Mayo Clinic" diets. However, Mayo Clinic denies developing this kind of diet, and does not endorse any of these eating plans. Mayo Clinic has created what it calls a proven fat-loss diet based on sound nutritional principles. The real Mayo Clinic plan for fat loss is designed to help you lose weight while still enjoying life.
Identification
The Mayo Clinic diet is broken into an initial two week "Lose It" phase and a long-term "Live It" phase. According to US News and World Report, the Live It phase places some stringent restrictions on the dieter. The goal is to demonstrate to you what you can achieve as well as providing quick weight loss of as much as 6 to 10 pounds. The Live It phase is built around healthy nutrition and physical activity as outlined in the Mayo Clinic Diet food pyramid. The Live It phase is not a "diet" in the sense you stay on it for a while and then stop. The objective is to change your lifestyle so you lose fat in a healthy and enjoyable manner and don't regain the lost pounds.
Food Pyramid
The Mayo Clinic pyramid incorporates the more-familiar food pyramid, but places more emphasis on fruits and vegetables and reduces carbohydrates. In addition, the Mayo Clinic food pyramid incorporates exercise as an integral part of healthy fat loss. The base of the pyramid consists of a minimum of three servings of fruit and four servings of vegetables each day. Depending on individual characteristics like age and gender, you should limit carbohydrates like bread and other grains to four to eight servings. Meat and dairy foods are about three to seven servings daily. You should eat fats and sweets only in small amounts.
Lose It Phase
During the first two weeks you adopt the food pyramid as a basis for your food choices. It's important to realize that you can eat as many fruits and vegetables as you want. Only items from other food groups are restricted. In addition, you work on adding five habits and breaking five habits. Tampa Bay says the positive habits you add include eating a healthy breakfast, a minimum of three servings of fruit and three servings of vegetables plus choosing whole grain foods. The remaining positive habits are to use healthy fats and oils like olive oil and to engage in exercise or physical activity at least 30 minutes each day. Habits to break start with not watching television while you eat, avoiding snacks except for or vegetables and eliminating sugar and artificial sweeteners, except for natural sugars in food. The last two habits to break are to stay away from restaurants unless the menu fits the diet and to limit meat to 3 ounces per day.
Live It Phase
In the Live It phase you continue building your daily menu around the food pyramid. According to Mayo Clinic, you should be able to lose 1 to 2 pounds each week. You may eat an unlimited amount of fruits and vegetables. These are low in calories and you will find they fill you up while you cut calorie consumption. This also means. you can enjoy eating instead of feeling deprived. You should also work to add five "bonus" habits. The first two are to keep a food diary, recording everything you eat, and an exercise diary. Work on increasing your level of physical activity. Finally, avoid processed foods as much as possible.
Exercise
The Mayo Clinic stresses that physical activity is important for health and effective fat loss. Exercise helps insure you don't lose muscle instead of fat. The diet guidelines suggest you start at 30 minutes a day and work up to 60 minutes or even more. You don't have to be miserable doing so. Activities such as a vigorous walk, yard work or even housework will serve. The key is to start moving and stay in constant motion.
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