What Can You Eat On The Mayo Clinic Diet

plate of vegetables

We can all agree that one of the most difficult thing about losing weight is knowing what to eat. Since diet is one of the key components to successful weight loss, it only makes sense to get a better understanding of what you should be putting into your body to get the best results.

So what can you eat on the Mayo Clinic Diet? This is a popular questions being asked when getting started on this particular weight loss program. Because unlike so many fad diets roaming around out there, the focus of the mayo clinic is to not just help you lose weight, but do it in a healthy way.

So below I plan on giving you a breakdown on the type of foods you should be eating on this program to help get you the best results possible. This article should help bring a bit of clarity into the types of foods you should be focused on when managing your diet on a daily basis.

What Is The Mayo Clinic Diet?

When comparing fad diets to a program like the mayo clinic diet, the one thing that tends to be missing is the expertise. Many of these diets claim to help you lose x amount of weight without worrying about the consequences it may have on your body long term.

The great thing about this program is that it was created by a team of experts. Professionals that have an understanding of what it takes to help someone lose weight. Also because you’re working with a team of experts, you know that the diet has been tested and has a track record of success.

The goal is not only to help you lose weight, but make sure you do it in a healthy way. Diets that claim they can help you lose a lot of weight in a short period of time, I would question how healthy a program it is.

With the mayo clinic, they want to make sure you are focusing on the long term goals as well as the short term. This will increase your chance of success when it comes to keeping the weight off.

A Look at the Mayo Clinic Food Pyramid

The mayo clinic diet likes to keep their program simple. Which explains the need to use the food pyramid as a guide on what you should be eating. But let’s be honest, even with it there, finding out what to eat can still be a challenge.

But to really understand how the program will work for you, you need to learn about the two phases the mayo clinic uses to help get you started. There’s a lose it phase and a live it phase. Both phases act as a guide to how you should be eating while on this program.

Breaking Down Both Phases – Lose It and Live It

Lose It Phase

This phase is designed to help you lose anywhere from 6-10 pounds in the first two weeks. Now when I first heard this, I immediately thought about many of the fad diets out there. But as I continued on with it, I learn that it’s supposed help jump start your diet.

In order to lose that amount of weight in that time period, you will need to consumer 500 to 1,000 less calories a day. By focusing on the 15 daily habits given to you by the mayo clinic, you will need to add 5 good habits, break 5 bad habits, and adopt 5 healthy bonus habits.

For example, one habit many have is eating while watching tv. You will need to break this habit and develop a good habit of daily exercise for at least 30 minutes. Many would say that this phase is a bit restrictive, but it’s geared to help jump start your weight loss diet.

What you can’t do during the Lose It! phase:

  • Drink alcohol
  • Eat while watching TV
  • Eat out

What you can’t eat:

  • Sugar that doesn’t come from fruit naturally
  • Heavily processed foods, like junk food and packaged snacks

What you can do:

  • Start a daily exercise routine for at least 30 minutes

What you can eat:

  • As many vegetables and fruits as you want
  • Whole grains
  • Lean protein and dairy
  • Healthy fats

For some, reducing your calories by this much can be difficult at first. So if you find yourself lacking energy and feeling hungry often, try gradually reducing your calories over time. This will allow your body to adapt to the changes of your diet.

Live It Phase

Once you’re able to get through the first two weeks of the lose it phase, you are then able to move on to the live it phase. This phase is where the focus is put on helping you lose weight the right way each and every week.

This phase will have you focusing more on the long term success by helping you maintain steady weight loss. You’re not restricted as much with this phase compared to the lose it phase. This phase is more about learning to eat in moderation by providing serving sizes.

By using the Healthy Weight Pyramid, you will have a better idea on the type of food choices you should be making daily. Get used to eating a lot of fruits and veggies since these type of foods are low in energy density. Meaning they don’t have a lot of calories in them.

You will find yourself eating more of:

  • Fruites
  • Vegetables
  • Whole Grains
  • Lean Protein and Dairy

Expect to eat less of this while in this phase:

  • Sweets, by consuming no more than 75 calories each day

As you can see with the healthy weight pyramid, the higher you go up the chart, the less you can expect to be eating such food items. You want to make sure you focus on the bottom which has much healthier options.

Remember…Watch Your Calorie Intake

The most important thing to remember is that managing weight is all about calorie consumption. If you consume more calories than you burn, then you will find yourself gaining weight.

But if you burn more calories than you consume, you will find yourself losing the weight you desire. This process is a called a caloric deficit. If you reduce your caloric intake anywhere between 500  to 1,000 calories a day, you should expect to lose 1-2 pounds per week.

This is considered healthy weight loss which the mayo clinic diet subscribes to. Unlike fad diets where they’re all about having you lose an unrealistic amount of weight in say 30 days, only to see the weight come right back after you’re off it.

With the mayo clinic, they not only want to make sure you knock the weight off, but also keep it off as well.

Interested In Trying The Mayo Clinic Diet?

If you’re still not sure if this program is for you, there is a 7 day trial period that allows you to try it out before fulling committing to it.

This will give you an opportunity to see if this program is something you can see helping you get the results you’re looking for.

So if you are interested in learning more about this weight loss program, then make sure to take a look at my Mayo Clinic Diet Review. You will get a more detailed breakdown of what this program has to offer.

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