Mayo Clinic Diet Overview
Helping people lose weight and keep it off through a balanced diet is the foundation of The Mayo Clinic Diet.
That is because the only way we can achieve permanent weight loss is by adopting a balanced, healthy diet which consists of individualized diet plans that fit our physical nutritional needs as well as our lifestyles.
Nutritional Foundation of The Mayo Clinic Diet
- Eat lot of high fiber foods such as fruits and vegetables
- Reduce intake of saturated fats and cholesterol
- Cut back on sweets and salt
- Drink alcohol in moderation but it is best not to drink at all
- Learn to eat smaller portions
- Count calories
- Workout on a daily basis
Mayo Clinic Diet Recommendations By Food Group
Carbohydrates are our body’s main energy source. Complex carbohydrates such as whole grains, legumes and dried beans and grains, staple foods of the Mediterranean diet, are also a major part of the Mayo Clinic diet.
- 45% to 65% of your daily calories should come from carbohydrate sources
- Focus on complex carbohydrates such as oatmeal and fruit
- Limit your intake of simple carbohydrates such as sugary sodas and white bread
Our bodies use cholesterol to build and help cells function properly. Typically, our bodies make all the cholesterol that they need. Any additional cholesterol, often derived through a diet high in cholesterol, is deposited on the sides of arteries and organs. Cholesterol is found in such foods as red meat, poultry, eggs, dairy products and seafood.
- Limit your intake of cholesterol to no more than 300 milligrams a day
One of the most concentrated sources of energy, fat has more calories than protein or carbohydrates. Our bodies need fat and use it to absorb vitamins and build healthy cells and neural pathways. Therefore, the kind of fat we consume becomes more important than the amount of fat we consume. Trans and saturated fats which are often found in red meats should be avoided because they raise cholesterol levels and heighten our risk of heart disease.
- 20% to 35% of your daily calories should come from healthy fat sources such as avocados and nuts
Fiber is the bulky part of vegetables and is an essential component of long-term weight management. There are two types of fiber: soluble and insoluble. Our bodies need both soluble and insoluble fiber. Bran, oats, wheat, green vegetables, apples and other fruits are just some of the hundreds of high fiber foods the Mayo Clinic diet recommends we consume on a daily basis.
- For women: 21 – 25 grams fiber daily
- For men: 30 – 38 grams fiber daily
Protein is an essential nutrient for nearly every system in the body. It is contained in the skin, bones, muscles, blood, organs, hormones and enzymes. The major sources of dietary protein are meat, seafood, poultry, legumes, seeds and nuts.
- Between 10% and 35% of your daily caloric intake should come from protein-rich sources such as fish, nuts and eggs
The Mayo Clinic Diet Personalized Weight Loss Plan
One of the contentions of the Mayo Clinic is that one-size fits all diets do not work for everyone. That is why the Mayo Clinic diet website features a Daily Calorie Calculator tool. This tool is designed to help you design a personalized eating plan for yourself in order to help you lose weight and keep it off.
This is an example of what your personalized plan may look like:
Subject: Female, 225 lbs, 5 ft 6″
- Daily calorie goal for weight loss: 1200 calories daily
- Snacks 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