The Mayo Clinic Diet for Weight Loss

The Mayo Clinic diet for weight loss is a weight loss program designed to be a series of lifestyle changes. These changes will enable a person to take control of his weight and maintain a healthy body weight for the rest of his life. Proper diet and exercise are both key components of the Mayo Clinic diet for weight loss.

Healthy Weight Pyramid

The Mayo Clinic diet follows a food pyramid that outlines what foods people should be eating the most on a daily basis and which foods should be eaten sparingly. Fruits and vegetables make up the base of the healthy weight pyramid and consumption of these foods is unlimited. The Mayo Clinic recommends eating at least three servings of fruit and four servings of vegetables each day. The next level of the pyramid consists of carbohydrates and dieters are urged to keep their intake of these nutrients between four and eight servings a day. The most desirable carbohydrate sources are those from whole grains. Protein and dairy come next with a recommendation of three to seven servings daily with an emphasis on lean sources of protein such as chicken, fish, low fat dairy products and legumes. Fats are near the top of the healthy weight pyramid but because fat is essential for good health, dieters should consume between three to five daily servings of fats from healthy sources such as nuts and olive oil. The tip of the pyramid is dedicated to sweets, and dieters are advised to keep sugary treats below 75 calories per day.

Physical Activity

The Mayo Clinic diet recommends increasing physical activity either through structured exercise or daily activities. Duties such as house cleaning, shopping, lawn maintenance and gardening may not seem like exercise but as long as your body is moving, calories are being burned. When following the Mayo Clinic diet for weight loss, one should try to perform 30 to 60 minute of moderate intensity exercise each day. This level of exercise will cause increased heart rate and breathing and light sweating.

Consistency

Setting goals and finding ways to stay motivated will help dieters achieve their desired weight while using this program. The Mayo Clinic recommends setting goals related to specific accomplishments rather than pounds. For instance, a goal may be jogging five miles per week. Write these goals down and refer to them often to stay on track. Remember that this diet is not a quick fix but rather a new way of eating and living designed to improve your health as well as your appearance. Reach out to family and friends for encouragement to help stay motivated while making these changes.