Mayo Clinic Diet Consists of Two Phases

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Mayo Clinic Diet Consists of Two Phases


According to the Mayo Clinic Diet, achieving a healthy weight and maintaining long-lasting results over a long period is possible if you focus not only on nutrition but also on sustaining a normal state of health. Stay with us and find out all the details of this weight loss diet.

Lose weight

This phase lasts two weeks and starts the process of losing weight. The weight decrease in the first stage is from 6 to 8 lbs. You examine your lifestyle, understand what is diet, what to eat, get rid of five bad habits, and develop five good ones. At the same time, a mandatory part of the system is a daily 30-minute workout.

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Live in a new way

This phase lasts a long period, perhaps throughout life, and is based on a balanced diet and a healthy lifestyle. At this stage, you will learn to correctly determine your goal – the weight that you must strive to achieve, and accurately draw up a long-term plan for a healthy diet.

You will learn how to select nutrition and determine the size of servings. New healthy habits will become a fundamental part of your lifestyle. Weight will continue to mildly decrease by 1-2 lbs per week until you reach the result you intended. Then, following the principles of a healthy lifestyle, you can successfully maintain the weight achieved.

Mayo Clinic Diet Principles

  1.     No alcohol. Drinks with alcohol trap fat, diminishing the entire effect of weight loss to zero.
  2.     Drink more pure water.
  3.     Bread and carbonated drinks should be removed from the diet.
  4.     Do not eat fats; do not add them to food during the Mayo weekly diet.
  5.     Avoid fried foods.
  6.     Strictly follow the menu, do not break the sequence of the diet, and do not replace the specified products with other recipes.
  7.     Manage an active lifestyle: go in for sports if possible.

Mayo Clinic Diet Benefits

  • Instead of a hungry diet, you’ll get tasty and varied food in sufficient amounts.
  • You will learn how to choose healthy foods and eat balanced.
  • In addition, you will leave bad and acquire good eating and lifestyle habits in general.
  • You will improve your health and reduce the risk of overweight diseases.

Nutrition Principles and Diet Menu

Photo by Brooke Lark on Unsplash

Photo by Brooke Lark on Unsplash and feature photo by Brook Lark Also.

First of all, calculate your daily energy values. Here you can see how to do it, taking into account all the details. Calorie intake should fluctuate between 1200-1800 kcal, depending on how much your body “burns.”

You should not cut calories more than 600 kcal from the daily expenditure of energy; this can slow down the metabolism and lead to the opposite effect, forcing your body to accumulate “savings.” You can try some keto protein powder to speed up your metabolism.

In the first two weeks of the healthy diet, you will get acquainted with the Mayo Nutrition Pyramid – a particular system for creating a daily diet. So, every day you should eat:

  • 4 servings of vegetables. One serving: 200 grams or “cup.”
  • 3 servings of fruits. One serving: a volume of 1 medium apple or a cup of berries.
  • 4 servings of “slow” carbohydrates – quinoa, buckwheat, brown rice, rye flour bread with bran. One serving: 4 tablespoons of finished porridge or 100-120 grams of bread.
  • 3 servings (100 g each) of non-fat sources of protein – tofu, poultry, fish, and/or dairy products – cottage cheese, fat-free ricotta, yogurt. The fat content of dairy products should be no more than 0.5%.
  • 3 servings of healthy fats – vegetable oil, nuts, or sunflower seeds. One serving: 1 tablespoon of oil or 30 grams of nuts, or 30 grams of seeds. Eat raw seeds and nuts, avoiding roasting.

There is a necessary clarification on the number of carbohydrates. At first glance, it might seem that 400-500 grams of carbohydrates are a lot. If you are going to eat white bread, boil sweet cereal in milk – yes, it really will be too much.

You should eat porridge with water and without sugar and the “right” bread that does not contain baking powder. Since an average person eats up calorie intake due to sweets and pastries, replacing them with carbohydrates with a low glycemic index should work.

In addition, the calorie content of the diet is calculated separately for people who:

  • Have significant excess weight, have a BMI of more than 35.
  • Workout daily.

If you can’t get the required daily calorie intake in any way with these products, you should add one serving of carbohydrates, fruits, or vegetables, but not fats. You can afford an extra portion of protein or diet shakes if you are regularly engaged in a strength workout.

In the first 2 weeks, you are strictly prohibited from eating natural sugar, sweeteners, any alcohol, and sweets, including dried fruits. After 14 days, you can afford one small sweet or alcohol treat per day, but its calorie content should not exceed 75 kcal.


Thus, the Mayo Clinic’s diet is not a definite “you can and cannot” list. It’s lifestyle recommendations that will empower you to lead a healthy lifestyle, maintain a normal weight, and not suffer from severe restrictions. It is such a flexible approach to nutrition that is most effective for victorious weight loss.

Have you ever tried the Mayo Clinic Diet? Please share your experience in the comments below.

Rachel Hudson

Rae-Rae is a nutritionist and fitness trainer. She has tried many diets and nutrition plans for a healthy lifestyle and gladly shares her experience. In her free time, Rae-Rae likes to travel and discover new activities.



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