Feb. 07, 2023
First introduced in the 1940s, what was coined the "Mayo Clinic Diet" evolved over the years. However, Mayo Clinic was not associated with any version of this weight-loss approach until the publication, The Mayo Clinic Diet, was released in 2010, debuting at No. 1 on the New York Times bestseller list. Now in its third edition, The Mayo Clinic Diet has been consistently rated one of the best overall dietary programs by U.S. News & World Report since its release over a decade ago. In this new third edition, Mediterranean, vegetarian, high-protein and healthy keto options are included, and other sections have been updated.
Donald D. Hensrud, M.D., M.S., with the Division of General Internal Medicine at Mayo Clinic's campus in Rochester, Minnesota, and medical editor of The Mayo Clinic Diet says, "People want to lose weight quickly and there are many unhealthy ways to do this. Although the Mayo Clinic Diet is called a 'diet,' it is actually a healthy lifestyle change program — and the changes are safe, healthy and have supportive evidence related to weight loss."
Divided into two phases of LoseIt! and LiveIt!, the weight-loss program incorporates eating generous amounts of fruits and vegetables, consuming whole grains, and exercising for 30 minutes.
During the jump-start LoseIt! phase, individuals:
- Learn how to quickly change 15 core habits.
- Can lose 6 to 10 pounds in two weeks, as evidenced in the pilot program.
During the LiveIt! phase, these new habits are converted into long-lasting lifestyle changes. "We believe it is the healthiest way to quickly lose weight there is," says. Dr. Hensrud. "The lifestyle that leads to a healthy weight should not be drudgery. It can and should be an enjoyable way to live. However, aspects should evolve over time to help more people adopt it."
How the Mayo Clinic Diet works
The Mayo Clinic Diet is based on the concept of energy density. Jason Ewoldt, M.S., RDN, LD, with Clinical Nutrition at Mayo Clinic's campus in Rochester, Minnesota, explains, "By consuming generous amounts of low energy dense fresh or frozen vegetables and fruits, people can achieve satiety at a lower calorie intake and better manage weight. Choosing more limited amounts of healthier choices in the other food groups can improve health in addition to help manage weight."
Although the Mayo Clinic Diet is similar to other healthy dietary patterns such as the Mediterranean diet, the DASH diet and the vegetarian diet in that it is composed of minimally processed foods and mostly plant products, it is the only diet of its kind designed to help manage weight and improve overall health. To this end, the Mayo Clinic Diet online weight-loss program includes a habit tracker to help people in the LoseIt! phase, a food tracker, a physical activity tracker, meal plans, recipes and even an online support group.
Other Mayo Clinic diet plan publications, all available for purchase, include:
- The Mayo Clinic Healthy Weight Pyramid: Illustrates the different food groups and emphasizes eating toward the bottom of the pyramid.
- Cook Smart, Eat Well: Applies the principles of the Mayo Clinic Diet through food preparation and practical recipes.
- The Mayo Clinic Diet Journal: Helps people track their diet and physical activity.
"Many fad diets are here today and gone tomorrow. The fundamental concepts of a quality program should not change. The Mayo Clinic Diet encourages people to adopt lifestyle changes that are practical, realistic and enjoyable, which helps make them sustainable," says Dr. Hensrud.
At Mayo Clinic in Rochester, Minnesota, the Mayo Clinic Diet is part of a new clinical service, Lifestyle Medicine Consultations, in which patients receive evidence-based recommendations on adopting healthy lifestyle behaviors.
For more information
Hensrud, DD. The Mayo Clinic Diet, Third Edition. Mayo Clinic Press; 2023.
