7-Day Mayo Clinic Diet

The Mayo Clinic diet offers a healthy approach to eating that includes lifestyle changes to ensure long-term success. When researching the diet, you should make sure that you are following the official version and not the fad diet that has existed for several years but has no connection to Mayo Clinic. Rather than achieving quick weight loss in seven days, the official diet is a long-term approach to healthy eating.

The Fad Diet

The fad diet may have its roots in the so-called Hollywood diet or grapefruit diet popular in the 1930s. This diet emphasizes grapefruit and strict calorie restrictions over a 21-day period. Lunch for example, consists of only half a grapefruit, egg, cucumber and melba toast. Two things are evident. First, a diet that is restricted to so few foods will likely result in nutritional deficiencies. Second, the diet will not be satisfying enough nor provide sufficient calories. Another version of the diet included a cycle of 12 days of dieting, followed by two days off of the plan.

The Real Diet Plan

Mayo Clinic countered the negative publicity of the fad diet with its own diet. The diet includes two phases. The two-week "Lose It!" phase introduces the concept of lifestyle changes through the formation of good eating habits and the elimination of bad habits. The second phase called "Live It!" builds on these principles. It emphasizes plenty of fresh fruits and vegetables as well as nutrient-dense whole grains.

Weekly Expectations

The Mayo Clinic diet sets a reasonable expectation of weight loss at 1 to 2 lbs. a week. Your daily consumption will be limited to 1,200 to 1,800 calories per day, depending upon your gender, activity level and weight loss goal. The diet will provide you with the guidelines to make good choices. During the first two weeks on the diet, you will not be permitted to have artificial sweeteners, alcohol or sweets. If these foods form a large portion of your diet, you can expect greater results from the reduction in caloric intake.

Long-term Success

Beyond the initial phase, you will move into a maintenance phase. The Mayo Clinic Healthy Weight Pyramid will be your guide for weight loss and weight maintenance. Your plan will include daily exercise, unlimited fruits and vegetables as well as minimum servings for fat, protein and carbohydrates. The use of these guidelines gives you plenty of flexibility with building your weekly menu. The important thing to remember is that fruits and vegetable are the foundation of your diet.