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The Mayo Clinic Diet - Effects, Benefits, and Limitations

Published on Jun 27, 2022   -  6 min read


The Mayo Clinic diet is a lifestyle approach to healthy weight loss. This article illustrates the overview, advantages, and disadvantages of this diet.



The Mayo Clinic diet is one of the official diets introduced by the Mayo Clinic in Minnesota. The Mayo Clinic diet is a long-term diet program managed by a team of experts to lose excess weight and find a healthy way of eating that can sustain for a lifetime. The Mayo Clinic diet provides a sustainable plan that one can follow for life.

What Is a Mayo Clinic Diet?

What Are the Phases and Duration Followed in the Mayo Clinic Diet?

There are two phases of diet followed, and these include-

The first two weeks are aimed to jumpstart the weight loss.

The second phase is designed in such a way it has to be maintained for life.

In the first phase of the diet, it focuses on 15 habits -

The following habits are advised to stop or discontinue for best results.

  1. Avoid eating sugar.
  2. Avoid eating full-fat dairy and too much meat.
  3. Never eat while watching television.
  4. Avoid snacking, and include fruits and vegetables.
  5. Avoid eating out.

People following the Mayo Clinic diet are advised to incorporate the following habits.

  1. Ensure to take at least four servings of vegetables and fruits per day.
  2. Eat a healthy breakfast.
  3. Include healthy fats like olive oil. Avoid trans fats and limit saturated fats.
  4. Intake of whole grains like brown rice and barley.
  5. Physical fitness is important. Walk or exercise for a minimum of 30 minutes or more every day.

The bonus habits to follow include-

How Does the Diet Plan Work?

What Are the Effects of the Mayo Clinic Diet?

What Are the Other Benefits of the Mayo Clinic Diet?

What Are the Limitations of the Mayo Clinic Diet?

The Mayo Clinic diet recommends-

The fruit juices may be fresh, frozen, or canned - up to 120 milliliters a day.

Protein sources are gained from canned beans, egg whites, low-sodium tuna, skinless white meat poultry, and tofu.

Low-fat or fat-free yogurt. Milk and cheese.

Unsaturated fats, olive oil, nuts, and avocados.

Any fresh or frozen vegetables.

Cereals, whole-grain bread, pasta, oatmeal, and brown or wild rice.

Sweets can include up to 75 % of calories per day, including pastries, cookies, sugar, and alcohol (which can be included only during the diet's second phase).

What Are the Foods to Be Avoided?

Certain foods are to be limited or avoided in the Mayo diet plan -

Canned fruit syrup of more than 120 milliliters per day of 100 % fruit juice and juices that are not 100 % should be avoided.

Carbohydrates obtained in the form of refined white sugar and white flour in white bread and pasta should be completely avoided.

Starchy vegetables, such as corn and potatoes

Meats high in saturated fats, such as sausages and ground beef.

Cheese, full-fat milk, and yogurt.

Saturated fats in butter, coconut oil, red meats, and egg yolks, and also trans fats are found in processed or packaged foods.

Sweets consuming more than 75 % calories per day of cookies, candies, pastries, cake, and alcoholic beverages should be limited.


The Mayo Clinic diet is a balanced meal plan focused on whole grains, fruits, vegetables, and healthy fats. If a person is looking for a diet that they can maintain for life, then the Mayo Clinic diet is beneficial and the best option to adopt. Self-motivation and commitment are the two key factors involved in the success of this diet. Maintaining routine diet aids in the prevention of certain chronic diseases.


Last reviewed at:
27 Jun 2022  -  6 min read




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