How To Lose Weight – Mayo Clinic Diet

How To Lose Weight - The Mayo Clinic Diet
The Mayo Clinic Diet

The Mayo Clinic diet is often referred to as the common sense diet. This diet focuses on eating at least four servings of fruits and vegetables a day, along with 3 to 4oz of low fat protein and whole grain carbs. In addition the Mayo Clinic diet recommends getting at least 30 minutes of exercise in per day.

The following is a sample menu of what you could expect to eat if you decide to use this diet plan.



Skim milk

Fresh strawberries or blueberries

Whole wheat toast


Tuna Pita

Red bell pepper



Grilled Lemon Chicken Breast


Brown Rice

Tomato slices



Whole almonds


The premise of the Mayo Diet is that it uses a food pyramid with fruits and vegetables being on the bottom. These are the foods that you should eat the largest amounts of. Next comes the dairy and the meat portions which you should limit. Carbs, fats and sugars are also included in smaller portions.

Your total calories for the day should be in the range of 1200 to 1500 calories. This will depend upon whether you are a male or female and how much weight you need to lose. You can begin by eating at the higher calorie level and then gradually lower your intake until you reach 1200 calories per day.

Your basic daily food servings work out to the following amounts:

  • Fruits – at least 3 with no limit
  • Vegetables – at least 4 with no limit
  • Carbs – between 4 to 8 servings
  • Protein/Diary – between 3 to 7 servings
  • Unsaturated Fats – 3 to 5 servings
  • Sweets – 75 calories per day


The Mayo Clinic Diet really wants to get you focused on living a healthy lifestyle without using gimmicks and powdered shakes. They are showing you that by limiting your intake of foods and including exercise you can easily lose up to 2 lbs per week.

If you follow this style of eating for a year you should have no trouble in shedding up to 100 pounds!

If you choose to follow this diet plan you will be asked to write down 5 bad habits and replace them with 5 good habits. This could include reducing or eliminating the amount of soda or alcohol which you drink. Switching from regular coffee to decaf and drinking more herbal teas. Other ideas include changing from eating donuts or cookies to eat a high fibre muffin.

These changes don’t have to be huge changes but ones that will help you focus on living a healthy lifestyle. Exercise is a large component of this and you can start off by just exercising for 15 to 30 minutes each day. If you haven’t exercised in a long time then work your way up to the 30 minute mark slowly. Easy exercises to start with include walking, bike riding and swimming.

The Mayo Clinic Diet is not technically a diet that you want to follow for a short amount of time. It is more of a permanent healthy lifestyle change. This is the correct method of how you should eat every day.

Mindset is important when attempting to lose weight which is why you need to focus on a long term commitment. Don’t tell yourself that you will follow this diet for 1 or 2 months and then revert back to your old eating habits. Be determined that you will make positive changes that will last a lifetime.

By eating correctly and using the Mayo Clinic plan not only will you lose weight but your overall health will improve. You will find that you sleep better, have more energy and can manage your daily chores in an easier manner.

Note: You should be aware that there have been many Mayo Clinic Plans circulating that are not the official Mayo Clinic Diet. These false diets are fad diets which suggest you eat high amounts of protein and other foods for a certain length of time.

The official Mayo Clinic Diet is available in a book format and comes with recommended eating plans. All the foods recommended are the ones that you can easily find in your local grocery store.

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