Mayo Clinic Diet
The Mayo Clinic Diet is a structured weight-loss program developed by experts at the Mayo Clinic and first introduced in 1949. Originally published as the Mayo Clinic Diet Manual, it was created to offer a science-based alternative to the many unproven fad diets popular at the time.
The plan is divided into two main phases: “Lose It!” and “Live It!.”
1In the first two-week “Lose It!” phase, participants are guided to break five specific unhealthy habits and adopt five healthier ones, which can result in a weight loss of 6 to 10 pounds (2.5 to 4.5 kg) in a safe and healthy way.
This phase focuses on quick but safe initial weight loss to build motivation — a psychological boost — and momentum to carry into the next phase of the diet.
2The second phase, called “Live It!,” focuses on adopting a long-term, sustainable lifestyle to support gradual weight loss—usually around 1 to 2 pounds (0.5 to 1 kg) per week. For some people, this can add up to 50 to 100 pounds (22 to 45 kg) lost over a year.
During this phase, participants gain deeper insights into making healthier food choices, managing portion sizes, planning balanced meals, incorporating regular physical activity, and maintaining positive habits over time.
Central to the plan is a unique Mayo Clinic Healthy Weight Pyramid, which encourages generous servings of vegetables and fruits and , with progressively smaller allowances for whole grains, lean proteins, fats, and sweets. The diet also promotes regular physical activity and mindful eating practices.
What sets this program apart is its focus on habit change, portion control, and goal setting rather than strict calorie counting. It encourages participants to gradually shift to healthier routines rather than rely on willpower alone.
The diet has been praised for its practical, evidence-based guidance and flexibility, making it a sustainable approach to lifelong health and weight management.
Medical Disclaimer.
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Further reading (External Links opens in new window):
≺≺- Mayo Clinic The Mayo Clinic Diet: A weight-loss program for life.
