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The phrase “I am on a diet” often implies something that’s rigid, focuses on what you can’t eat, and that’s a negative experience. As a result, it’s common for people to abandon their diets and swiftly regain any weight they may have lost.
Diet fads come and go, but experts agree that developing and sticking with healthy habits is a smart approach for lasting changes.
One program that adheres to this idea is the Mayo Clinic Diet. It has consistently ranked high among the top-rated diets for weight loss, per U.S. News & World Report’s annual survey.
Related: Fad Diets: The Best and The Worst
Table of Contents
ToggleMayo Clinic experts have developed the medically backed lifestyle approach known as the Mayo Clinic Diet, which can help individuals lose weight and improve their health.
This approach revolves around two core principles: enjoying a flavorful and satisfying meal plan that is low in calories and increasing physical activity to burn more calories.
The program empowers individuals with the knowledge and tools needed to make significant lifestyle changes, without prescribing specific actions or timelines.
By avoiding extreme dietary restrictions or fixation on specific food groups, this approach is more conducive to long-term, sustainable weight loss compared to more rigid diets.
The diet has two distinct phases, “Lose It!” and “Live It!”, with the former designed to jump-start weight loss and the latter focused on maintaining healthy habits over the long term.
Apart from following the phases, The Mayo Clinic Diet book also gives you many recipes and encourages you to track your progress by journaling it. The Mayo Clinic Diet Journal is one such tool. They also give a short Readiness quiz for you to take before embarking on the journey.
Below are the basics of the two phases of the Mayo Clinic Diet.
During this phase, you can lose 6 to 10 pounds by making some sudden changes in your habits. Lose It! Can be repeated any time you’d like.
This phase is about adding 5 Habits, breaking 5 habits, and adopting 5 habits.
Recommended bonus habits to adopt include:
Live It! is a phase focused on developing healthy habits for life. Through this phase, you learn about making appropriate food choices, portion control, menu planning, physical activity, exercise, and adhering to healthy habits.
Weight loss progress may continue with a steady loss of 1 to 2 pounds per week until reaching the desired weight goal. Furthermore, this phase can promote the maintenance of goal weight over the long term.
The lifestyle changes made during Live It! can help individuals sustain their weight loss achievements.
Related: What is a Sustainable Diet?
References: Hensrud, D. D. (2023). The Mayo Clinic Diet: Reshape your life with science-based habits (Third ed.). Mayo Clinic Press.
Dr. Nishtha, a medical doctor holding both an MBBS and an MD in Biochemistry, possesses a profound passion for nutrition and wellness. Her personal journey, marked by significant struggles with physical and mental health, has endowed her with a unique empathy and insight into the challenges countless individuals face. Driven by her own experiences, she leverages her background to offer practical, evidence-backed guidance, empowering others on their paths to achieving holistic well-being. Dr. Nishtha truly believes in the interconnectedness of the mind and body. She emphasizes the significance of understanding this connection as a crucial stride toward attaining balance and happiness in life.