Donald D. Hensrud - The Mayo Clinic Diet : Reshape your life with science-based habits

Mayo Clinic Press

Medical Editor Donald D. Hensrud, M.D., M.P.H.

Publisher Daniel J. Harke

Editor in Chief Nina E. Wiener

Senior Editor Karen R. Wallevand

Managing Editor Stephanie K. Vaughan

Art Director Stewart J. Koski

Production Design Amanda J. Knapp

Illustration and Photography Mayo Clinic Media Support Services, Mayo Clinic Medical Illustration and Animation

Editorial Research Librarians Anthony J. Cook, Edward (Eddy) S. Morrow Jr., Erika A. Riggin, Katherine (Katie) J. Warner

Copy Editors Miranda M. Attlesey, Alison K. Baker, Nancy J. Jacoby, Julie M. Maas

Contributors Rachel A. Haring Bartony, Matthew M. Clark, Ph.D., L.P.; Jason S. Ewoldt, RDN, LD; Jamie L. Friend; Karen Grothe, Ph.D., L.P.; Jessica R. Holst, RDN; Michael D. Jensen, M.D.; Manpreet S. Mundi, M.D.; Angela (Angie) L. Murad, M.P.H.; Deborah J. Rhodes, M.D.; Kristine R. Schmitz, RDN, LD; Meera Shah, M.B., Ch.B.; Warren G. Thompson, M.D.; Kristin S. Vickers, Ph.D., L.P.; Laura M. Hamilton Waxman; Jennifer (Jen) A. Welper

Additional contributions from Rath Indexing

When you purchase Mayo Clinic newsletters and books, proceeds are used to further medical education and research at Mayo Clinic. You not only get the answers to your questions on health you become part of the solution.

Each of the habits in Lose It! has been the subject of scientific studies that support its role in weight management. In addition, Mayo Clinic conducted a two-week program to test the validity of this habit-based approach to quick weight loss. The 33 women who completed the program lost an average of 6.59 pounds, with individual results varying from 0.2 to 13.8 pounds lost. The 14 men who completed the program lost an average of 9.97 pounds, with individual results varying from 5.2 to 18.8 pounds lost. Individual results will vary. Consult your health care provider before starting any diet program.

Published by Mayo Clinic Press

2023 Mayo Foundation for Medical Education and Research (MFMER)

MAYO, MAYO CLINIC and the Mayo triple-shield logo are marks of Mayo Foundation for Medical Education and Research. All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher.

The information in this book is true and complete to the best of our knowledge. This book is intended only as an informative guide for those wishing to learn more about health issues. It is not intended to replace, countermand or conflict with advice given to you by your own physician. The ultimate decision concerning your care should be made between you and your doctor. Information in this book is offered with no guarantees. The author and publisher disclaim all liability in connection with the use of this book.

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ISBN 978-1-945564-50-5
Library of Congress Control Number: 2022941807

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People often say theyre on a diet to lose weight. This often implies something thats rigid, focuses on what you cant eat, and thats a negative experience. Therefore, its not surprising that most people eventually go off their diets and soon regain any weight they may have lost.

The Mayo Clinic Diet is a different type of weight-loss program. Its not an on again, off again diet. Its a lifestyle approach designed to help you lose weight, improve your health and feel better. The program is designed to be practical and enjoyable so that youll stick with it for the long haul.

The two main principles of the Mayo Clinic Diet are to follow an eating plan thats low in calories yet tasty and satisfying, and to burn more calories through physical activity.

Youll jump right in and start losing weight in the first phase of the diet the Lose It! phase which lasts two weeks. Youll continue your weight-loss journey in the second phase of the diet the Live It! phase that will hopefully last the rest of your life.

Its important to us that you improve your health while losing weight. Not all diets will do that. For example, if you follow a very restrictive 800-calorie diet of primarily cabbage soup (yes, its been tried!) youll lose weight, but your health wont improve. And chances are, you wont enjoy it.

The Mayo Clinic Diet is structured to improve your health and reduce your risk of chronic diseases such as heart disease, cancer and diabetes. Its also designed to help you feel good to have more energy and not feel fatigued all the time. We want to help you get back that spring in your step and that sparkle in your eye.

As youll soon learn, this approach to weight loss is very practical and flexible. We provide you the knowledge and tools you need to make important lifestyle changes, but we dont tell you exactly what to do.

You know yourself best, so its up to you to create your own personal weight- loss program. We give you many suggestions, but youre the one to decide what youll do and when youll do it.

Most people wanting to lose weight want to lose it quickly. We get that. Thats why we designed the first part of the diet the first two weeks as a jump-start period. During this time, you can lose 6 to 10 pounds by making some sudden changes in your habits.

We reviewed the medical literature, did some testing, and came up with 15 habits associated with safe and healthy weight loss. In fact, we believe the Lose It! phase is the healthiest way to quickly lose weight there is.

Initially, these habit changes may seem daunting. But as the weight starts to come off, people become empowered and realize that they can actually do it (remember, its only two weeks!).

The Live It! phase of the Mayo Clinic Diet is a continuation of Lose It!, but its intended for the long haul. (Note that you can repeat Lose It! any time youd like.) During Live It!, you create a personal lifestyle program to help you lose about 1 to 2 pounds a week.

The changes you make during Live It! also will help you to maintain your weight once you reach your weight-loss goal.

Live It! provides more overall structure, but we try to keep things flexible so that you can adapt the program to your own tastes.

What people really like is that you dont need to count calories, and you dont need to measure no food scales or calculators are needed! Instead, we teach you easy ways to estimate servings and how much food from each of the food groups you should eat each day.

We understand that change can be challenging, but losing weight doesnt have to be difficult or boring. Many people find the longer they follow the Mayo Clinic Diet, the easier and more rewarding it becomes. New lifestyle habits replace old ones to create a healthier and happier you!