Reviewing the Mayo Clinic Diet: Is it Effective for Weight Loss?

The Mayo Clinic Diet, developed by experts at the renowned Mayo Clinic, has been a subject of interest for those seeking a structured approach to weight loss and improved overall health. With its roots dating back to 1949 and a recent update in 2017, this diet plan has evolved to meet the changing needs of individuals striving for a healthier lifestyle. In this comprehensive review, we will delve into the Mayo Clinic Diet, exploring its principles, phases, and effectiveness in achieving weight loss goals.

What is the Mayo Clinic Diet?

The Mayo Clinic Diet is a membership-based program designed to help individuals achieve and maintain a healthy weight through a combination of dietary choices and exercise. It emphasizes the consumption of wholesome foods while discouraging added sugars and unhealthy fats. The diet plan incorporates a food pyramid, similar to the USDA’s MyPlate guidelines, to guide users in making balanced food choices. Additionally, it places a strong emphasis on the importance of regular physical activity.

Mayo Clinic Healthy Weight Pyramid

The Mayo Clinic Healthy Weight Pyramid serves as the foundation for the diet’s food choices. It consists of three main sections:

1. Base: This section comprises fruits, vegetables, and physical activity, emphasizing their significance in daily life.
2. Middle: Carbohydrates are the focus of this layer, encouraging the intake of whole grains as a primary energy source.
3. Top: The uppermost layer includes protein, fats, and sweets, with progressively smaller portions to limit their consumption.

While the Mayo Clinic Diet shares similarities with MyPlate guidelines, it stands out by prioritizing exercise as a crucial component of a healthy lifestyle.

Phases and Duration

The Mayo Clinic Diet consists of two distinct phases:

1. “Lose it!” Phase: This initial two-week phase is designed to kickstart weight loss by introducing 15 specific habits, including breaking five unhealthy habits, forming five new healthy habits, and adopting five bonus habits to optimize results.
   • Unhealthy habits to break include avoiding added sugars, refraining from snacking (except for fruits and vegetables), reducing meat and full-fat dairy intake, avoiding eating while watching TV, and restricting dining out to foods that align with the diet’s rules.
   • Healthy habits to form include eating a nutritious breakfast, consuming at least four servings of fruits and vegetables daily, incorporating whole grains like brown rice and barley, choosing healthy fats like olive oil while limiting saturated fats and trans fats, and engaging in 30 minutes or more of daily exercise.
   • Bonus habits include maintaining food and activity journals, exercising for 60 minutes or more daily, and steering clear of processed foods.
2. “Live it!” Phase: This second phase is intended to be a lifelong commitment, involving the continued practice of the habits established in the first phase. While the rules remain consistent, participants are allowed occasional breaks and flexibility.

How Does it Work?

During the first phase, lasting two weeks, participants can expect to lose approximately 6–10 pounds (2.7–4.5 kg) as they work to establish healthier habits. The diet restricts calorie intake, with recommended daily levels ranging from 1,200–1,600 calories for women and 1,400–1,800 for men. Calorie goals are determined based on starting weight.

The diet also outlines how many servings of different food groups participants should consume based on their calorie goals. For example, a 1,400-calorie plan allows for four or more servings each of vegetables and fruits, five servings of carbohydrates, four servings of protein or dairy, and three servings of fats.

The Mayo Clinic Diet aims to reduce daily calorie intake by 500–1,000 calories during the second phase, resulting in a gradual weight loss of 1–2 pounds (0.5–1 kg) per week. Adjustments can be made to calorie intake if weight loss is occurring too rapidly.

As participants reach their desired weight, they are encouraged to consume the number of calories necessary to maintain their weight.

Can it Help with Weight Loss?

The Mayo Clinic Diet may facilitate weight loss for several reasons:

1. Emphasis on Exercise: The diet advocates for regular physical activity alongside a balanced diet rich in fruits, vegetables, and whole grains, all of which can support weight loss.
2. High Fiber Intake: Foods high in fiber, such as fruits and vegetables, can promote weight loss by reducing hunger and increasing feelings of fullness. Studies have shown that diets high in fiber are associated with lower body weight.
3. Exercise and Calorie Restriction: Combining exercise with a reduced-calorie diet has been found to be more effective for weight loss than dieting alone. This approach also helps preserve muscle mass and boost metabolism.

While the Mayo Clinic Diet has its own research to support its effectiveness, it lacks independent studies published in peer-reviewed journals, necessitating further research to determine its overall efficacy.

Other Potential Benefits

Beyond weight loss, the Mayo Clinic Diet promotes various habits that can benefit overall health:

1. Fruit and Vegetable Consumption: The diet encourages the consumption of fruits and vegetables, which has been linked to a reduced risk of heart disease, cancer, and overall mortality.
2. Regular Exercise: The recommendation of at least 30 minutes of daily exercise aligns with health benefits, including a lower risk of chronic conditions like diabetes and heart disease.
3. Behavior-Based Changes: The Mayo Clinic Diet emphasizes behavior-based changes, which have been associated with greater weight loss and a lower risk of diabetes compared to other diets.

Drawbacks to the Mayo Clinic Diet

While the Mayo Clinic Diet offers potential benefits, it comes with certain drawbacks:

1. Time-Intensive: The diet requires individuals to plan meals, shop for groceries, and prepare food meticulously, which can be time-consuming.
2. Restrictive: Some foods that may offer health benefits are discouraged, such as egg yolks. The diet may also pose challenges when dining out or choosing snacks.
3. Cost: The cost of membership combined with the higher expense of whole grain products can make following the Mayo Clinic Diet relatively costly.
4. Challenging Time Frame: Adopting the diet’s habits within a two-week period can be demanding and challenging for some individuals.
5. Potential Digestive Issues: The diet’s high fiber content may initially lead to bloating and gas as the body adjusts.

Foods to Eat

The Mayo Clinic Diet emphasizes whole, nutritious foods and provides guidance on serving sizes. Foods encouraged on the diet include:

• Fruits (fresh, frozen, or canned in juice or water)
• Vegetables (fresh or frozen)
• Whole grains (cereal, oatmeal, whole grain bread, pasta, brown or wild rice)
• Lean proteins (canned beans, low sodium tuna, other fish, skinless white meat poultry, egg whites, tofu)
• Low-fat or fat-free dairy (yogurt, cheese, milk)
• Healthy fats (olive oil, avocados, nuts)

The diet discourages excessive consumption of sweets and alcoholic beverages.

Foods to Avoid

While no foods are entirely off-limits, the Mayo Clinic Diet recommends limiting or avoiding certain foods:

• Fruits canned in syrup
• More than 4 ounces (120 mL) per day of 100% fruit juice
• Juice products that are not 100% fruit
• Starchy vegetables (such as corn and potatoes, which count as carbohydrates)
• White flour and refined sugars (such as those in white bread and table sugar)
• Meats high in saturated fats (like ground beef and sausages)
• Full-fat dairy products (milk, cheese, yogurt)
• Saturated fats (found in egg yolks, butter, coconut oil, red meats)
• Trans fats (found in processed foods)
• Sweets exceeding 75 calories per day (completely avoided during the first phase)

Sample Menu

Here’s a 3-day sample menu for a 1,200-calorie plan, though higher calorie plans would include more servings of carbohydrates, protein, dairy, and fats:

Day One:

• Breakfast: Oatmeal, apple, and black coffee or tea
• Lunch: Mixed greens with tuna, low-fat shredded cheese, whole wheat toast, and blueberries
• Dinner: Tilapia with roasted potatoes and cauliflower
• Snacks: Orange, baby carrots with whole grain crackers

Day Two:

• Breakfast: Whole wheat toast with egg whites, pear, and black coffee or tea
• Lunch: Grilled chicken with steamed asparagus, low-fat yogurt, and raspberries
• Dinner: Shrimp with brown rice and broccoli
• Snacks: Half a banana, sliced cucumbers with rice cakes

Day Three:

• Breakfast: Oat bran flakes with skim milk, half a banana, and black coffee or tea
• Lunch: Whole wheat toast with sliced turkey, margarine, and grapes
• Dinner: Whole wheat pasta with low-fat tomato sauce, grilled chicken, and green beans
• Snacks: Pear and cherry tomatoes

The Bottom Line

The Mayo Clinic Diet offers a balanced approach to weight loss and improved health by promoting whole, nutritious foods, regular exercise, and behavior-based changes. While it has the potential to aid weight loss, independent research on its effectiveness is lacking. This diet may not be suitable for those seeking a convenient or flexible eating plan, as it requires meticulous meal planning and preparation. However, for individuals looking to establish healthier habits and maintain them for life, the Mayo Clinic Diet offers a structured and comprehensive approach to better health.