The Mayo Clinic introduced a diet in 2010 that became a New York Times bestseller and has since been a popular choice for weight loss. In December 2021, the Mayo Clinic launched an updated version of this diet that includes a digital platform and app so you can track your habits, nutrition, exercise, progress toward your goals and more.

“It’s a way to take a proven and real program that has been around for a while and offer it to more people in a digitally friendly way,” said Donald Hensrud, MD, medical director of the Healthy Living Program. Mayo Clinic. tha SOT.

How does the Mayo Clinic diet work?

The Mayo Clinic diet focuses on building new healthy habits and breaking old, less healthy habits. It starts with a two-week phase, with the quick start “Hube it”, where you add five habits, subtract five habits and treat five bonus habits if you choose. This stage is created to start your weight loss. “The more habits you change, the more weight you will lose,” said Dr. Hensrud.

These habits can be things like eating breakfast, eating more fruits and vegetables, eliminating added sugar, not eating while watching TV or just watching TV for the amount of time you are active in a day.

After the first two weeks, move on to the “Live It” phase, focusing on sustained diet and lifestyle changes that you can maintain in the long run. The initial program lasts 12 weeks, with the option to continue for as long as you want support. It is based on the Mayo Clinic’s healthy weight pyramid, with vegetables and fruits dominating the diet.

“He offers evidence-based advice,” said Dr. Hensrud. “It’s not easy, but it is practical, realistic and pleasant enough to be sustainable. “It will not only help people manage their weight, but it will improve their health in the process.”

What does research say about the Mayo Clinic diet?

Dr. Hensrud said the changes in your habits that diet encourages are evidence-based and have some support for weight management. And eating more plant-based foods – which diet encourages – is associated with a lower risk of heart disease, cancer and diabetes.

Tracking, or self-monitoring behaviors, can also promote weight management. This is because they keep you connected to what you are doing and what works for you. For example, tracking what you eat can tell you if you are eating enough fruits and vegetables, or if your portion size is too large. “These tools have been shown in numerous studies to be useful in helping people manage their weight,” Samantha Cassetty, a New York City-based dietitian and co-author of Sugar Shock, told TODAY. “These are all things that make you feel better emotionally and physically.”

Is the Mayo Clinic diet a good choice for you?

“This diet is focused on promoting healthy foods like fruits and vegetables and whole grains, and also focuses on helping you create healthier habits,” Cassetty said. “There is a lot of work for him.”

The two-week phase of “Hubes” may seem limiting, but it can also start your weight loss. “It’s a fairly short time to see some success and start making long-term lifestyle changes,” said Dr. Hensrud. Although the “Lose It” phase is not sustainable in the long run, it can give people confidence. “In the beginning, when people start to change their habits, they get scared. As soon as they enter it and see that they are losing weight, they become empowered. “They’ve been in it for a long time,” he said.

So if you want to push yourself for two weeks to see some progress, this diet may be a good choice for you. “There is a good chance that you will lose weight because your eating habits have changed significantly and this can be motivating to take you to the next stage, where you can understand what works for you in the long run,” Cassetty said.

This diet can be challenging if it is a complete review of your eating habits. “It’s okay to feel like your health behavior is a bit tense,” Cassetty said. “But it still has to feel like it can fit into your lifestyle.”

And if the diet brings up any messy eating habits, you may want to find another approach.

You will pay from $ 20 to $ 50 per month for the plan, depending on the time you sign up. There is also a book based on an earlier version of the program.

What do you eat in the Mayo Clinic diet?

The original Mayo Clinic diet highlights healthy vegetables and fruits, whole grains and fats like olive oil and avocado and includes smaller amounts of meat, cheese and eggs.

You can also choose variations that focus on these diets:

  • Higher protein, which balances protein during your meals to help control your appetite.
  • These are healthy, low-fat, low-carb diets that highlight olive oil, avocados, nuts and seeds.
  • Vegetarian, which includes eggs and dairy, as well as protein from beans and soy.
  • Mediterranean, which is plant-based and includes fish and some meat.

On a typical day, you can eat:

  • Breakfast: Burrito for breakfast with cheese.
  • Lunch: Italian salad with chicken bread.
  • Dinner: Teriyaki salmon skewers and vegetables.
  • Snack: Fruits and vegetables.

The Mayo Clinic diet is similar to:

  • Mediterranean diet, which also emphasizes whole, plant-based foods.
  • The DASH diet, or dietary approach to stop hypertension, which aims to reduce or control high blood pressure.
  • The MIND diet, which combines Mediterranean diets and DASH to help promote brain health.
  • Flex diet, a predominantly vegetarian diet that includes little meat.
  • The Blue Zones Diet, a plant-based diet modeled on the food choices of the people of the world who live longer.

Is the Mayo Clinic diet effective in the long run?

The “Live It” phase of the Mayo Clinic diet involves healthy dietary and lifestyle changes that you can maintain throughout your life.

Talk to your doctor before starting the Mayo Clinic diet or any other diet – your doctor or registered dietitian may recommend the best eating plan for you, based on your health needs.