Mayo Clinic Diet: A Weight Loss Diet

Mayo clinic diet: a weight loss diet

The Mayo Diet Clinic is a long-term weight control program created by a team of weight loss and healthy weight loss experts at the Mayo Clinic. (1)

This weight loss regimen has been updated and designed to help you change your lifestyle by following healthy habits and eliminating unhealthy ones.

The goal is to make simple and enjoyable changes in your life that will help you achieve a healthy weight that you will be able to maintain for the rest of your life.

Why choose the Mayo Clinic diet?

The purpose of the Mayo Clinic diet is to help you lose weight and find a healthy diet that you can maintain for a lifetime.

It focuses on changing your daily routine by adding beneficial and giving up unhealthy habits that can affect your weight.

Simple habits such as eating more fruits and vegetables, not eating while watching TV, and at least 30 minutes of activity can help you lose weight.

Studies show that eating large amounts of vegetables and fruits can reduce the risk of cancer, heart disease and overall mortality. (2)

The Mayo Clinic Diet is based on the latest science of behavior change that will help you find your inner motivation to lose weight, set achievable goals, and learn to cope with failure.

You can choose a diet because:

  • You don’t want to eliminate food groups or count calories
  • You want a program that you can stick with for the rest of your life, not whimsy or a quick fix.
  • Looking for tips that are easy to follow that will inspire you to eat better and move more
  • You want to follow a program developed by health professionals
  • You are looking for a diet that suits your diet
  • You like to eat an unlimited number of vegetables and fruits
  • Find professional strategies on how to give up unhealthy habits and acquire healthy ones
  • You want to improve your health, reduce your health risk and feel great

Talk to your doctor before starting any weight loss program, especially if you have health problems.

How does the diet work?

This is the official weight loss regimen developed by experts at the Mayo Clinic. It is based on research and clinical trials.

The program focuses on eating delicious healthy food and increasing physical activity. This weight loss regimen emphasizes that the best way to maintain weight forever is to change your lifestyle and adopt new habits that you enjoy and can stick to.

This program can be adapted to your individual needs, medical history and desired diet.

The Mayo Clinic diet has two stages:

  • Lose it! This two-week phase is designed to start losing weight quickly, so you can lose up to 2.7 to 4.5 pounds in a safe and healthy lifestyle. At this stage, focus on life habits related to weight gain. Learn to add five healthy habits, break five unhealthy habits, and accept five more healthy bonuses. This phase can help you see some quick results – psychological stimulation – and start implementing important habits that you will carry over to the next phase of the diet.
  • Live it! This phase is a lifelong approach to health. At this stage, learn more about food choices, portion sizes, menu planning, physical activity, exercise, and adherence to healthy habits. You can continue to observe steady weight loss of 0.5 to 1 pound per week until you reach your goal. This phase can also help you maintain your target constant weight.

To make your weight loss journey easier, the Mayo Diet Clinic also offers electronic tools such as a food and exercise diary and a weight tracking device to help you stick to the program.

Simultaneous diet and exercise help maintain muscle mass, which can further promote weight loss by speeding up metabolism. (3)

Choose healthy foods

This diet facilitates a healthy diet as it teaches you how to estimate portion sizes and plan your meals. The program does not require accuracy in counting calories. Instead, you will eat delicious foods that will satiate you and help you lose weight.

Mayo Clinic experts have designed a healthy weight pyramid to help you eat foods that are filling but low in calories.

Diet at the Mayo Pyramid Clinic
Diet at the Mayo Pyramid Clinic

Each of the food groups in the pyramid highlights health-promoting choices. The pyramid encourages the consumption of virtually unlimited quantities of vegetables and fruits due to their beneficial effects on weight and health.

The diet recommends:

  • Vegetables
  • Fruit
  • Protein
  • Dairy Products
  • Whole grains
  • fat
  • Up to 75 calories a day of sweets

Foods you should limit or avoid:

  • fruit juice and juices other than 100% fruit
  • white bread and white flour pasta, refined sugars
  • starchy vegetables such as corn and potatoes
  • meat high in saturated fat
  • Whole milk
  • more than 75 calories a day dessert

The main message is simple: most of the food you eat should be from groups at the bottom of the pyramid and eat less food from the top.

Increase your physical activity

The Mayo Clinic Nutrition offers practical and realistic ideas for incorporating more physical activity and exercise throughout the day – as well as finding a plan that suits you.

The program recommends that you do at least 30 minutes of physical activity each day and additional exercises for more health and weight loss benefits.

This weight loss regimen offers a plan with simple walking and endurance exercises that will help increase fat loss and improve mental well-being. It also highlights more movement during the day, such as climbing stairs instead of elevators.

If you are inactive for a long time or have a medical condition, consult your doctor before starting a new physical activity program.

Most people can start with five- or 10-minute activities and gradually increase the time.

Daily menu

The Mayo Clinic Diet offers a choice of five different diets based on multiple calorie levels.

Whether you just want to follow this healthy diet, you are a vegetarian or you prefer the Mediterranean way of eating, you will find many recipes and dishes that will not leave you hungry.

Here’s a look at a typical 1200-calorie daily diet plan from the Mediterranean diet plan:

  • breakfast: Oats with strawberries and pears, prepared from the previous evening
  • Lunch: Tuscan white bean soup with pesto
  • dinner: Roast chicken with broccoli, onions and tomatoes
  • snack: 1 cup chopped peppers and bananas

What about dessert? You can eat candy, but no more than 75 calories a day. For convenience, consider the calories in cakes in one week.

On Monday, eat frozen low-fat yogurt or dark chocolate, then set aside the jam for a few days.

What are the results?

This weight loss diet is designed to help you lose up to 2.7 to 4.5 pounds in the initial two-week phase.

You then move on to the second phase, where you continue to lose 0.5 to 1 pound per week until you reach your goal. By continuing your lifelong habits, you can maintain your desired weight for the rest of your life.

Most people can lose weight with almost any calorie-restricting diet – at least in the short term. The purpose of the Mayo Clinic diet is to help you maintain your weight permanently through smarter food choices, learn to manage failures, and change your lifestyle.

In general, weight loss with a healthy, nutritious diet and active lifestyle can reduce the risk of weight-related health problems such as diabetes, heart disease, high blood pressure and sleep apnea. (4) (5)

If you already have any of these conditions, they can improve dramatically if you lose weight, regardless of the diet you follow.

In addition, healthy eating habits and the types of healthy foods recommended in the diet – including lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats – can further reduce the risk of certain health conditions.

The Mayo Clinic diet is designed to be positive, practical, sustainable and enjoyable, so you can enjoy a happier and healthier life in the long run.


The Mayo Clinic weight loss diet is generally safe for most adults. Promotes unlimited amounts of vegetables and fruits.

For most people, eating lots of fruits and vegetables is good, as these foods provide the body with important nutrients and fiber. However, if you are not used to including fiber in your diet, there may be minor, temporary changes in your digestion, such as intestinal gas, as your body adapts to this new diet.

In addition, the natural sugar in fruit affects carbohydrate intake – especially if you eat a lot of fruit. This can temporarily raise your blood sugar. However, this effect is small if you lose weight.

If you have diabetes or other medical conditions or concerns, consult your doctor to adjust your diet to your situation. For example, people with diabetes should strive for more vegetables than fruits if at all possible.

The mission of the Mayo Clinic is to inspire hope and contribute to health and well-being by providing the best care to every patient through integrated clinical practice, education and research. The Mayo Clinic has large campuses in Rochester, Minnesota; Scottsdale in Phoenix, Arizona; in Jacksonville, Florida. The Mayo Clinic has dozens of locations in several countries. Thousands of patients from all over the world travel to Mayo Clinic sites to find treatment.