The new Mayo Clinic diet plan is not to be confused with the fad diets that have gone by the name Mayo Clinic diet. The fad diets usually include lots of grapefruit and protein, promising extreme weight loss of 10 to 55 pounds in 10 weeks. In response to these unhealthy claims, the Mayo Clinic used science and research to create the new Mayo Clinic diet plan, which utilizes a Healthy Weight Pyramid, realistic weight loss goals and physical activity to help dieters lose weight.
Healthy Weight Pyramid
The Mayo Clinic diet uses a food pyramid that is designed to adjust to your current weight, weight loss goals and gender. Daily calorie intakes for the pyramid range from 1,200 to 1,800 calories. The bottom of the pyramid contains fruits and vegetables, because these are the foods you can eat the most of with the least number of calories. Lean proteins, whole grains, fats, dairy products and sugars are higher up the pyramid, indicating that you should consume less of these than you do fruits and vegetables. The center of the pyramid includes physical activity, a unique addition compared to the standard food pyramid.
Physical Activity
The physical activity component of the Mayo Clinic diet is very important. Physical activity will increase your weight loss while preventing you from losing muscle mass. The amount of physical activity recommended is 30 to 60 minutes of exercise most days of the week. Exercise is defined as nearly constant activities that increase your heart rate and may make you sweat.
Habits
The Mayo Clinic diet is not just about eating and exercising but about lifestyle changes as well. When you are on the Mayo Clinic diet, you are encouraged to break five unhealthy habits and make five new healthier habits. You can also add five bonus healthy habits to your plan with increased weight loss and health benefits.
Helpful Tools
MayoClinic.com offers several helpful tools while on the Mayo Clinic diet. Online you will find the Healthy Pyramid tool, which will adjust portion and serving sizes based on your weight loss goals and gender. You can also sign up to receive a free health and fitness newsletter in your email. The Mayo Clinic has written books you can purchase on the diet and on fitness. MayoClinic.com also includes sample menus, recipes, a portion control slide show, snack guides and help for emotional eating.
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