Mayo Clinic Diet

It is now over thirty years that the Mayo Clinic has had to deal with their name being associated with a quick weight loss diet which is based upon the consumption of grapefruit, vegetables, fruits, plus unlimited portions of meat and fat. The Mayo Clinic has issued many statements that this so-called 'Mayo Clinic Diet' did not originate at the Mayo Clinic at all, and is certainly not endorsed by them. In fact, they have gone so far as stating that this diet, with their name attached to it, may even be unhealthy for some people.

If you go to the Mayo Clinic web site, you can read about the REAL Mayo Clinic diet in detail, and the Mayo Clinic recommendations and guidance for a weight loss diet that is both healthy and permanent.

The Real Mayo Clinic Diet - Summary

It is widely accepted that weight loss will result from burning more calories than you actually consume. This means that the only way to lose weight is to eat fewer calories than you are going to use up in your daily activities. The best way to achieve permanent loss of weight is by maintaining a balanced and healthy diet that is commensurate with your lifestyle, and engage in regular physical activity. Always remember, burn off more than you consume.

The healthiest diet, with the most benefit for you, is one that takes your personal factors into account. There can be no single eating plan which is perfect for everyone, nor is there a diet that will work for you for the rest of your life. Your body requires different things at different stages. High stress, illnesses and allergies can all result in your body needing different nutritional constituents

Basic Mayo Clinic Diet Recommendations: The Seven Basic Rules

Here are the 7 basic rules of the real Mayo Clinic Diet:

A. Keep the number of calories you consume under control.

B. Eat more fruit and vegetables.

C. Reduce your intake of sweets and salt.

D. Cut down on saturated fats and cholesterol.

E. Restrict yourself to, and learn to eat, moderate portions of food.

F. Drink alcohol only in moderation, and try not to drink alcohol at all.l

G. Include physical exercise in your daily activities.

Mayo Clinic Diet By Food Group

The Mayo Clinic recommends slow, steady weight loss, and strongly suggest that the best eating plans are those that can become the basis for a lifelong change in eating habits. Along with those general recommendations, the Mayo Clinic's Nutrition Center makes specific recommendations for each food group. Specifically:

Carbohydrates In The Mayo Clinic Diet

Carbohydrates are the body's main source of energy. Complex carbohydrates such as whole grains, legumes and dried beans and grains are a staple part of the Mediterranean diet, where heart disease, diabetes and obesity are comparatively low.

Mayo Clinic Diet Recommendation: 45 to 65% of your daily calories should be in the form of carbohydrates. It is advisable to concentrate on complex carbohydrates, milk and fruit, and keep your intake of sugar, white flour and sweets as low as possible.

Cholesterol In The Mayo Clinic Diet

The human body utilises cholesterol to build cells and help them function properly. Typically, our bodies make all the cholesterol needed, and additional cholesterol is deposited on the sides of arteries and organs. Cholesterol is found in meat, poultry, eggs, dairy products and seafood.

Mayo Clinic Diet Recommendations:

Limit intake of cholesterol to no more than 300 milligrams daily

Fat In The Mayo Clinic Diet

Fat is one of the most concentrated energy sources and has more calories than protein or carbohydrates. The human body needs fat to absorb some vitamins, and to help build healthy cells and neural pathways. The medical belief is that trans and saturated fats (from red meats, among other things), can increase your cholesterol level, thus increasing your risk of heart attacks.

Mayo Clinic Diet Recommendation:

Aim for 20 to 35% of daily calories from fat. Focus on vegetable oils, nuts and fish oils rather than most animal sources.

Fibre In The Mayo Clinic Diet

Fibre is the bulky part of vegetables. There are two types of fibre, which are soluble and insoluble. Your body requires both. Fibre is derived from green vegetables, bran, oats, wheat, apples and other fruits.

Mayo Clinic Diet Recommendations:

For women: 21 - 25 grams fibre daily

For men: 30 - 38 grams fibre daily

As you can see, the real Mayo Clinic diet emphasizes a balanced diet derived largely from complex carbohydrates, fresh vegetables, little meat, and careful choice of fat.

Protein In The Mayo Clinic Diet

Protein is an essential nutrient for nearly every part and system in the body. Protein is contained in your muscles, blood, skin, bones, organs, hormones and enzymes. The major sources of dietary protein are legumes, meat, poultry, seafood, seeds and nuts.

Mayo Clinic Diet Recommendations:

Between 10 and 35% of your daily caloric intake should be from protein-rich sources.

An Interesting Exercise

One of the contentions of the Mayo Clinic is that one-size fits all diets won't work for everyone. One of the most helpful parts of their Nutrition Center is their Daily Calorie Calculator. A link on the home page will take you to a Healthy Diet Calculator that will help you calculate a personalized eating plan to help you lose weight.

Here’s an example of what your personalized plan could look like:

Subject: Female, 225 lbs, 5 ft 6"

Mayo Clinic Diet Recommendations:

Daily calorie goal for weight loss: 1200 calories

Sweets and extras: up to 75 calories daily

Fats: 3 servings

Protein/Dairy: 3 servings

Carbohydrates: 4 servings

Fruits: 3 or more servings

Vegetables: 4 or more servings

Further links offer a sample menu at that calorie level, and specific recommendations that will help you lose weight. Those tips include:

Increase the ratio of fruits and vegetables in meals

Experiment with new foods and combinations.

Start with a soup or salad.

Learn healthy cooking techniques.

Consider energy density of food.

Energy density?

The Mayo Clinic defines energy density as the number of calories in food vs. the amount of food. A sugary dessert may have extremely high energy density – in other words, a small serving provides a lot of calories. Consequently, it takes far more of that food to make your body feel full. Foods like broccoli have a much less energy density - 15 calories in a regular portion. You eat far less of it and feel full more quickly.

The basic recommendations made by the Mayo Clinic are not at all ground-breaking. The Mayo Clinic advocates sensible eating, low calories and increasing your physical activity. The suggestion to aim for 1-2 pounds lost per week is echoed by nearly every other medically noteworthy institute in the country. It's a real diet - the real Mayo Clinic Diet.