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A Guide to The Mayo Diet

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There is an increasing number of diet plan options – stretching into the thousands. Here are some of the most popular diets: 

  • Vegan diet, a diet plan focused on consuming non-animal foods.
  • The plant-based diet, claimed to be the world’s best diet.
  • Keto or ketogenic diet, a diet plan focused on consuming low-carb and low-sugar.
  • Male fertility diet, a diet plan to improve sperm quality.

Some diet plans are set with many strict rules and restrictions that may be difficult to follow. As a result, people may start to lose their motivation to keep up with their diets.

But it is a different case with the Mayo Diet.

Instead of banning or cutting out certain types of food or drink, the Mayo Diet focuses on replacing unhealthy behaviors with new habits to lose weight.

Before embarking on the Mayo Diet journey, it is advised that you consult your doctor about your plan. It is important to know if the Mayo Diet is suitable for your current health. Apart from that, your doctor can also suggest the right diet plan for you. 

What is the Mayo Diet?

The Mayo Diet is a long-term weight loss program developed by the Mayo Clinic, the No.1 non-profit organization in the United States that focuses on health education and research.

This diet program is designed to help people reshape their lifestyles by adopting new, healthy habits and breaking old, unhealthy habits. 

You will be able to make simple changes without having to adhere to any tedious, complex rules for losing weight.

The best thing about the Mayo Diet program is its lifelong approach, meaning you can implement it for the rest of your life. The diet program will help maintain your healthy diet and overall wellness.

Implementing the Mayo Diet in everyday life is relatively easy. In the Mayo Diet, you must avoid anything that contains salt and carbohydrates.

The prohibited salt and carbs consumption is done to reduce the salt levels in your body – through sweat, urine, and feces. Excess sodium in food or drinks will increase the volume of water in the body. This condition may eventually trigger symptoms of obesity.

7-Day Mayo Diet Meal Plan 

If you are interested in participating in the Mayo Diet program, we have compiled some of the Mayo Diet menus recommended by Healthline, a leading website and provider of health information in the United States, and various other sources: 

Day 1 (Monday)

  • Breakfast: oatmeal, an apple, and a cup of black coffee or tea with low calorie sugar.
  • Lunch: vegetables mixed with tuna dishes, grated low-fat cheese, a slice of whole wheat bread, and blueberries.
  • Dinner: Tilapia cooked in olive oil and roasted potatoes

Day 2 (Tuesday)

  • Breakfast: a slice of whole wheat bread, an egg white, a pear, and a cup of black coffee or tea with low calorie sugar.
  • Lunch: grilled chicken, steamed asparagus, low-fat yogurt, and raspberries.
  • Dinner: prawns cooked in olive oil, brown rice and broccoli.

Day 3 (Wednesday)

  • Breakfast: oatmeal, skim milk, banana and black coffee or low-calorie sugar tea.
  • Lunch: a slice of whole wheat bread, thinly-sliced ​​turkey and grapes.
  • Dinner: whole grain pasta, low-fat tomato sauce and grilled chicken breast.

Day 4 (Thursday)

  • Breakfast: a slice of whole wheat bread with unsalted butter and black coffee or tea with low calorie sugar.
  • Lunch: a boiled egg, carrots, watermelon and low-fat yogurt.
  • Dinner: papaya and low fat milk.

Day 5 (Friday)

  • Breakfast: a slice of whole wheat bread with egg and unsalted butter.
  • Lunch: roast beef, vegetables and corn.
  • Dinner: ​​fruit salad and low-fat yogurt.

Day 6 (Saturday)

  • Breakfast: a slice of banana and black coffee or low-calorie sugar tea.
  • Lunch: Dory fish cooked in unsalted butter and mangoes.
  • Dinner: boiled sweet potatoes, corn and egg whites.

Day 7 (Sunday)

  • Breakfast: toast with jam or a little butter.
  • Lunch: meat balls, baked potato and vegetables.
  • Dinner: boiled eggs, carrots and fruit salad.

Benefits of Mayo Diet 

The Mayo Diet gained popularity due to the program’s satisfying and quick results. Read on to find out more about the Mayo Diet’s benefits:

Weight Loss 

The Mayo Diet can help you lose 2.7 to 4.5 kilograms during the initial two week phase. Subsequently, you will move on to the second phase where you continue to lose 0.5 to 1 kilogram a week until you reach your target weight. You should stick to the program if you want to maintain your ideal body weight. Most diet plans only set short-term calorie restrictions, whereas the Mayo Diet teaches you how to manage your lifestyle better in the long-term. 

Lower Cholesterol Levels

High levels of cholesterol can be dangerous for your health. With the Mayo Diet, it can help avoid high cholesterol. As mentioned earlier, the diet program works by reducing sodium levels and increasing nutrition through healthy intake of vegetables and fruits.

Prevent Diabetes

This chronic disease is caused by high blood sugar levels. Prevent diabetes early by implementing the Mayo Diet to reduce salt levels in your body.

Control High Blood Pressure

Too much sodium can lead to the risk of high blood pressure or hypertension. High blood pressure can also be caused if you consume too much oily foods. The Mayo Diet plan will help keep your blood pressure normal.

Tips on Starting on the Mayo Diet 

The Mayo Diet can be the best diet plan option for you to maintain your ideal weight and body shape. You will have a much improved lifestyle along with many new, healthy habits. The Mayo Diet can be adjusted according to your needs, your targets, and your medical history.

Here are some Mayo Diet tips for beginners:

Understanding the Mayo Diet 

There are two important phases in the Mayo Diet program: 

  • The first two weeks. The phase designed to start your weight loss, where you can lose up to 4.5 kg in a safe and healthy way. In this phase, you are asked to focus on improving your lifestyle associated with weight. Create a list of five new healthy habits and five old bad habits. This phase can help you see some quick results.
  • The third week onward. The lifelong approach to diet and health begins in this phase. In this phase, you learn more about food choices, food portions, menu planning, physical activity, exercise, and staying on track. You may continue to see steady weight loss of up to 1 kg a week until you reach your target weight. This phase can also help you to maintain your ideal body weight permanently – as long as you stay consistent on the diet.

Following the Mayo Diet Healthy Weight Pyramid

The Mayo Clinic created a health pyramid that contains rules for what you should eat and  what you should avoid. This pyramid serves as a guide to help you make wise and smart food choices.

The following are the most recommended foods for your daily intake according to the Mayo Clinic pyramid:

  1. Fruits and vegetables (along with daily physical activity).
  2. Carbohydrates.
  3. Protein.
  4. Fat.
  5. Sugar.

Eating The Right Serving Sizes

The Mayo Clinic diet pyramid focuses on consuming large portions of low-calorie healthy foods, such as vegetables and fruits. This principle involves eating low-energy-dense foods to help you lose weight by feeling full on less calories. Other healthy food choices include whole grain carbohydrates, lean protein sources such as nuts, fish, and low-fat dairy. 

Increasing Physical Activity

The Mayo Diet recommends that you perform exercises for at least 30 minutes daily. This will help you lose weight while maintaining your health. The diet also emphasises moving more throughout the day, such as walking and climbing stairs. 

If you have certain medical conditions that prevent you from engaging in intense physical activity, consult your doctor or health care provider before starting the Mayo Diet program. 

Side Effects of the Mayo Diet 

The Mayo Diet is generally safe for adults, as it encourages unlimited amounts of vegetable and fruit. 

For most people, eating lots of vegetables and fruits is good for health – these foods provide important nutrients and fiber needed by your body.

However, it will be a different case if you are not used to consuming large amounts of nutrients and fiber. You may experience digestive problems. That is why your body needs to adjust to this new way of eating. 

The natural sugars found in fruit will affect your carbohydrate intake – especially if you eat a lot of fruit at one time. This may temporarily raise your blood sugar or blood fats.

Nevertheless, this effect is lessened if you start losing weight. We recommend that you consult your doctor first to adjust the diet plan for your health condition. For example, if you have diabetes, your doctor may recommend eating more vegetables than fruits.

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