Mayo Clinic Diet: Does It Work for Weight Loss?
Diet purpose:
Weight Loss
You will lose 6 to 10 pounds in 2 weeks and then lose 1-2 pounds every week until you reach your ideal weight.
Theory of this diet:
By following this diet and getting help from the unique food pyramid of the Mayo Clinic you will abandon your bad eating habits and replace good eating habits.
The food pyramid emphasizes the consumption of fruits and vegetables and whole grains. In general, these foods are low in energy, and by eating a lot of them you will get fewer calories, for example, a small slice of chocolate snackers with 2 cups of broccoli.
How the Mayo Clinic Diet Works:
As stated in the Mayo Clinic Diet Book, this diet has two parts:
1- “Lose Weight!”
2- “Live!” Focusing on the first part is about 15 important habits, some of which you have to abandon and replace with other eating habits. No need to count calories, and you can eat as many fruits and vegetables as you want. After 2 weeks you will begin section 2 and you will learn how to calculate food calories to find out how much calories you should and how much you should lose and what calories you should eat. No food group will be completely eliminated and you will generally learn how to change your eating habits and eat healthy foods. Below we explain in detail each phase.
In the “Lose Weight” section of a healthy breakfast – a lot of whole fruits and vegetables and whole grains and fats should be included in your diet and at least 30 minutes a day of exercise.
You should quit:
1. Eating food or snacks in front of the TV
2. Eating sugar (except sugar in fruits)
3- Eating snacks (except fruits and vegetables)
4- Eating too much meat and dairy
5) Eating Outside the House (Unless the food you order has the proper conditions for this diet).
If your motivation to lose weight is too high, you can do the following:
1. Write down your food intake and activities and goals for weight loss each day. Exercise 60 minutes or more a day. 3. Eat natural foods and avoid processed foods as much as possible.
In the “live” section you will use what you learned in Phase 1. Also, sometimes you are not allowed to follow the rules. At this stage, you will lose 2 pounds each week and you should count the calories of the food, but instead of counting the calories of each wheat or rice seed separately, you will calculate the calories of each food share. For example, in the 1400-calorie plan, eat 4 or more portions of fruits and vegetables, 5 carbohydrates, 4 portions of protein and dairy products, and 3 fat portions. The question now arises, what about a portion of food? It’s the size of a tennis ball. In the case of protein, it’s about the size of a card.
Doing this exercise should also not be forgotten.
In 2013, the Mayo Clinic invented a new regimen called the Mayo Clinic Diabetic Diet. Although many experts have not yet evaluated it, it is designed for people with pre-diabetes or type 2 diabetes, focusing on lowering blood sugar and normalizing blood sugar levels. Eat high-fat, low-calorie, and low-calorie foods and emphasize the consumption of whole fruits and vegetables and whole grains. The nutrients recommended in this diet include healthy carbohydrates (fruits). Whole-Wheat-Vegetables-Whole Wheat Flour-Wheat Bran) and high-fibre foods such as nuts and beans and heart-healthy foods such as salmon Moon and mackerel and tuna and good fats found in avocados and almonds and olives and nuts and food that should be consumed include saturated fats and trans fats and foods containing cholesterol and sodium are high.
What to eat and what not to eat?
Prepare balanced meals:
Adjust your diet based on the Mayo Clinic Diet Pyramid. For example, a good meal can include fried vegetables with brown rice and low-fat chicken, broccoli and mushrooms. Also, be sure to check the size of each food share.
Will you really lose weight by following this diet?
The answer is that you are likely to lose weight if you follow proper dietary rules. Although to date, research on the Mayo Clinic Diet has only been conducted by the Mayo Clinic itself, but more evaluation and results will soon be available. The diet will be released. In addition, the main rules of this diet are derived from the important research that physicians have done to reduce weight loss and prevent overweight.
In 2008, 53 people who worked at the Mayo Clinic who suffered from obesity followed the “lose weight” phase of this diet for two weeks and lost an average of 8 pounds. Nearly 46 people at the end of the diet, they gained another four pounds.
According to the Centers for Disease Control and Prevention, generally following all diets that emphasize low-energy foods and those foods that are low in calories and that one is eating fuller will reduce weight. Be. In a study of 97 obese women, the researchers randomly told some recipients of a low-fat, low-energy diet, and others said a low-fat, low-energy diet should have fruits. And eat a lot of vegetables. After 1 year, both groups lost weight and those who followed a diet that emphasized a high intake of fruits and vegetables gained more weight. However, further research is needed to confirm the findings.
Is this diet good for cardiovascular health too?
The answer is yes because it adheres to all that is said about a good heart-healthy diet. In fact, following a diet that emphasizes consuming whole fruits and vegetables and whole grains and consuming very low saturated fat and salt is the best way to lower cholesterol and blood pressure and prevent heart disease.
Does this diet prevent or control diabetes?
Regarding the prevention of diabetes, being overweight is one of the major factors of type 2 diabetes. And since the Mayo Clinic diet helps you lose weight, this risk factor for diabetes can be eliminated in your case. Most experts recommend a diet similar to the Mayo Clinic diet to prevent diabetes. That is, eating healthy foods and avoiding harmful foods while also engaging in physical activity.
As for diabetes control, this diet emphasizes exactly what the Diabetes Society says, and since it is not packaged and prepared in advance, it will be easy for you. That you did not go against the prescription.
Does following this diet endanger our health?
There are no known health or side effects associated with this diet so far. However, the Mayo Clinic recommends that all dieters, especially those with a specific disease, consult a physician before following the regimen. Although the goal of this regimen is to reduce weight in adults, it is generally age-restricted. It does not exist. The Mayo Healthy Diet Pattern is applicable to children and adolescents as well.
How much does this diet correspond to the dietary patterns recommended by doctors?
Fat: Since it is recommended that only 20-35% of your calorie intake should be fat-based, the Mayo diet emphasizes the high intake of low-fat fruits and vegetables and meat and dairy products. Completely complies with medical advice.
Protein: This diet should be 21 percent of your calorie intake of protein. Doctors recommend that you consume between 10-35 percent of your total calorie intake.
Carbohydrates: Carbohydrate intake is also recommended in this diet.
Salt: Most people consume too much salt. The maximum recommended salt level is 2300 mg. But if you are over 51 years old – your blood pressure is high – you have diabetes or chronic kidney disease this amount is limited to 1500 mg since you get more calories from salt-free fruits and vegetables in this recipe, then you have no problem. Just be sure to read the food label carefully and put the salt next to your hand. Do not eat low-salt foods.
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