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Mayo Clinic Diet Review

by George Pierce
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The Mayo Clinic Diet claims that you will lose weight.  In the first two week, you will lose 6 to 10 pounds.  Following the first two weeks, you will lose about a pound or two per week until you reach your goal weight.

FYI:  There is a fad version of the Mayo Clinic Diet called the 7 Day Mayo Clinic Diet also referred to as a 'Grapefruit diet', because you eat grapefruit with every meal.  The 7 Day Mayo Clinic Diet is denounced by the Mayo Clinic and is a separate and different diet. The fad diet supposedly inspire the scientific and healthy version.   Please do not confuse the two.

The Mayo Clinic Diet is ranked the 4th (tied) best diet overall by US. News and World Report, which ranks the top diets each year.  The idea behind this diet is to change your eating habits by breaking your old bad habits and replacing them with new and better habits.  

The following is a representation of the Mayo Clinic Diet food pyramid:

food pyramid

At the bottom of the pyramid are the foods that we should focus on the most.  As we go to the top, our focus lessens.   The pyramid is a tool to help you to eat better and healthier.  

What you can and cannot eat:

Healthy carbs such as vegetables, whole-wheat flour,  fruit, legumes, and wheat bran
High fiber foods which includes nuts and beans; heart-healthy fish such as salmon, mackerel and tuna 'Good fats" which are avocados,olives, almonds, and walnuts.

Foods that you should avoid include trans fats, saturated fats,  cholesterol and sodium.  No food is off limits.

Sample menu for the Mayo Clinic Diet

The Mayo Clinic Diet provides several calorie levels. The following sample is for the 1,200calorie level per day.

Breakfast: 1/2 cup cooked oatmeal with 1 cup milk and 2 tablespoons raisins, 1/4 cup mango, calorie-free beverage
Lunch: Quinoa and sweet potato cakes, tossed salad with fat-free dressing, calorie-free beverage
Dinner: 1 pita pizza, 3/4 cup mixed fruit, calorie-free beverage
Snack: 1 cup sliced bell peppers and 2 tablespoons hummus

Recipes:  The Second Edition is full of recipes.  Once you learn 'healthy eating' and portion control, you will have a multitude of recipes available on the Internet.  In addition, the book provides help with meal planning, eating out, shopping, nutritional basics, and staying motivated.

The Mayo Diet claims to be different in that it focuses on long term weight management.  The idea is that you will reshape your lifestyle permanently.  The diet helps you to make simple changes that are enjoyable.  These changes will eventually add up to a new lifestyle.The goal of the diet is to help you to lose weight in a way that you can sustain.  

Using the Mayo Clinic Diet book, you will work your way through two stages.  

Stage 1:  'Lose It'  This stage focuses on helping you change 15 eating habits, some you will add, some you will remove.
In the first two weeks, below are five habits that most of us need to improve that the diet will help you fix.
  1. Eating other than fruits or vegetables for snacks.
  2. Sugar
  3. Watching TV and eating
  4. Eating out and not following your diet
  5. Eating portions that are too large.
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The Lose It Stage will include a healthy breakfast, whole grains, fruits, vegetables,  ban eating while watching TV, add 30 minutes or more of daily exercise,  add smart snacking,  lower your meat intake and full fat dairy,  and restrict your eating out options.  You will also be encourage to keep a diary which will include food, activity and goals, along with eating natural foods and exercising for 60 minutes daily.
Stage 2:  'Live It'  The stage help you decide how many calories that you need to continue to lose weight or to maintain.  You will also learn how to 'cheat' a little.  Your focus will switch from calories to servings.  

Cost:  Your food cost may rise a bit due to organic whole foods.

Convenience:  Eating out is discourage in the Lose It stage, but actually allowed if you can stay within the pyramid.  

Difficulty:  The Lose It Stage is probably going to be difficult for most participants.  

Vegan or Vegetarian?  

You should be able to adapt this diet,  making sure that your protein is sufficient and you may want a vitamin and mineral supplement.  


The Mayo Clinic Diet is tied for the 4th best diabetes diet ranking per US. News and World Report.  You should always consult your doctor before making any health, diet, or exercise changes.  Since fruits may affect your sugar, focus more on veggies.

Does It Work?  Yes.  Lowering your caloric intake and adding exercise will almost always lead to weight loss.  I was not able to find any scientific studies or trials that prove that the diet works. Mayo Clinic did a test program on  53 of its employees.  They followed the Lose It portion for two weeks.  46 of the 53 finished and nearly every one of the 46 lost at least 4 pounds, while most lost 6 to 10 pounds.  


Healthy diet
Lose weight
Look better
Feel better
More energy
Reduce your risk of obese related health conditions such as heart disease, lower cholesterol, lower blood pressure and diabetes.
The diet tries hard to make habit changes that are enjoyable.
Planning Help


A few people may experience minor discomfort in the beginning, the diet may have a cleansing effect.  
Unlimited fruit may raise blood sugar levels.


The Mayo Clinic Diet is one of the healthiest diets.  It should help you to lose weight at a consistent and healthy pace.  In addition, it helps you to implement a long lasting life changing program.  I give the diet two thumbs up and highly recommend that you add it to your list of weight loss options.  

Thank you for reading, my friends, I wish you success on your weight loss journey.

Kind regards,
George Pierce
Founder Win At Losing Weight


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Tip:  Totally remove tempting foods.


The history behind it all!

William Mayo settled in Rochester, Minnesota in 1863 and opened a medical practice.  Over time it evolved into the Sons of Mayo Clinic.  today the Mayo Clinic is a non profit medial research group and medial practice.  It is considered to be the best hospital in the US.

The Mayo Clinic Diet is a diet book which was first published in 1949 by the Mayo Clinic committee on dietetics.  It was originally published as the Mayo Clinic diet manual


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