The genuine Mayo Clinic diet is no transient fad--you don't have to imbibe grapefruit juice or eat nothing but cabbage soup. Many fad diets have attached the name "Mayo Clinic" to the diet to lend authority to what's nothing but a passing crash diet. The authentic Mayo Clinic diet teaches you how to eat the smart way by allowing you to choose from all food groups, while incorporating exercise. The Mayo Clinic diet is more of a lifestyle than a list of stringent rules and routines. To maximize your success, purchase the "The Mayo Clinic Diet" book.
Step 1
Get to know the Mayo Clinic Healthy Weight Pyramid (see Resources). The diet allows you daily to eat: unlimited servings of fruit and vegetables; four to eight servings of carbohydrates; three to seven servings of protein and dairy; three to five servings of fat; and up to 75 calories of sweets.
Step 2
Use the Mayo Clinic Healthy Weight Pyramid online tool (see Resources). If you've ever wondered how many calories you should consume daily to maintain your current weight or to lose weight, this resource is invaluable. For example, a 35-year-old female who's 5-feet, 3-inches tall weighing 165 lbs. should strive to consume 1,200 calories to lose weight.
Step 3
Eat less--not more restrictively. It's important to be acquainted with portion size during the Mayo Clinic diet. A 1,200-calorie menu diet plan incorporates all food groups and food types in very specific portions--the key to any successful weight-loss plan. If you're hungry, the Mayo Clinic advises you to select from fresh fruits and vegetables as snack sources, not those that are canned or dried. For a sample daily menu, see Resources.
Step 4
Increase your level of physical activity. The Mayo Clinic advises dieters to get 30 to 60 minutes of moderately vigorous physical activity (raking leaves, mowing, gardening) or structured exercise (walking, cycling, rowing) almost every day of the week. Break physical activity down into 10-minute intervals if you're pressed for time.
Step 5
Change your relationship with food. The Mayo Clinic diet isn't just a program for those who want to lose weight--it's a lifestyle change for those who want to eat smarter so they can avoid potential weight problems, as well as increase their overall health.
Tips and Warnings
- The "Mayo Clinic Diet" book describes a jump-start "Quick Start Plan" designed to help dieters lose between 6 and 10 lbs. in two weeks. During the maintenance stage of the diet, expect a 1- to 2-pound loss per week until you reach your target weight.
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