One of the most touted programs that adheres to this idea is the Mayo Clinic Diet, which weight loss and nutrition experts at the world-renowned clinic developed based on their research. The Mayo Clinic Diet has consistently ranked high among the top-rated diets for overall health and weight loss, per U.S. News & World Report’s annual survey. (1) The Mayo Clinic Diet, the book that details the plan, is in its third edition as of January 2023. Because the Mayo Clinic Diet doesn’t involve any major dietary restrictions or overemphasis on particular nutritional groups, following this eating plan is more likely to lead to sustained long-term weight loss than more restrictive diets, such as the carnivore diet or the cabbage soup diet, according to a 2018 report. (2) The Mayo Clinic Diet is divided into two parts — “Lose It!” and “Live It!” — with slightly different instructions for each. Phase 1 (Lose It!) is meant to kick off the weight loss process, and phase 2 (Live It!) helps you continue and maintain the healthy habits. Below is a look at what you’ll be tasked with in each phase of the plan. An example of a habit you’ll learn to break is eating while watching TV, and one you’ll learn to add is exercising for at least 30 minutes each day. (4) The Lose It! phase is more restrictive than the Live It! phase because it’s intended to jump-start weight loss and healthier behaviors. What you can’t do during the Lose It! phase:
Drink alcoholEat while watching TVEat out
What you can’t eat:
Sugar that doesn’t come from fruit naturallyHeavily processed foods, like junk food and packaged snacks
What you can do:
Start a daily exercise routine for at least 30 minutes
What you can eat:
As many vegetables and fruits as you wantWhole grainsLean protein and dairyHealthy fats
Potentially needing to reduce your calorie intake during this phase may be a stumbling point for some people, says Tracy Lockwood Beckerman, RD, author of The Better Period Food Solution. If that happens, she suggests gradually reducing your calorie count over a longer period of time to avoid sluggishness or feeling hungry. (Your target daily calorie intake will be based on your starting body weight and gender.) This phase doesn’t task you with cutting any foods from your diet but instead focuses on eating in moderation. It provides a rough guide on serving sizes via the Mayo Clinic Healthy Weight Pyramid, to help you meet your daily calorie goals. (5) There is also information on making smart food choices, planning meals, and sticking to an exercise routine. If you follow traditional dietary guidelines from the U.S. Department of Agriculture, you’ll eat more of these: (6)
VegetablesFruitsWhole grainsLean protein and dairy
And less of these:
Sweets, with an aim to reduce your intake to a maximum of 75 calories per day
The membership also has meal plans that include all types of diets, including keto-friendly, high protein, vegetarian, Mediterranean, and more. You can also find recipes and custom fitness routines through the resources offered through the membership, as well as through their Facebook group. Below is a sample menu based on the Mayo Clinic Healthy Weight Pyramid. Note that the fruit and veggie servings listed here are only suggestions — these portions are unlimited on the Mayo Clinic Diet. Also, note that your specific meal plan will need to be adjusted to however many calories you’re aiming for daily. For each of your meals, enjoy a calorie-free beverage, such as tea or water.
Day 1
Breakfast 1 ½ cup whole-grain cereal paired with 1 cup nonfat Greek yogurt and 1 cup of raspberries Lunch Large salad with 2 cups arugula, 1 cup of carrots, 1 cup of cucumber, 1 cup of beets, and 4 ounces (oz) shrimp, paired with a whole-grain roll with 1 teaspoon (tsp) of butter, and 2 clementines Dinner Stir-fry with 2 ½ oz boneless, skinless chicken breast, 1⁄3 cup cooked brown rice, and 2 cups sautéed bell peppers and carrots Snack A small apple
Day 2
Breakfast 1 cup reduced-calorie, fat-free yogurt with 1 cup sliced strawberries and 1 slice of whole grain toast with 1 ½ tsp nut butter Lunch Large salad with 2 cups romaine, 1 cup shredded carrots, 1 cup of red bell pepper slices, 1 cup diced cucumbers, and 2 ½ oz grilled boneless, skinless chicken breast, 1 tablespoon (tbsp) of olive oil and vinegar (or a less healthy option, Italian dressing), and 1 small banana Dinner 2 oz grilled salmon with lemon spritz served on a bed of raw baby spinach (2 cups), 1 whole-grain roll with up to 1 tsp of butter, and ¾ cup of berries Snack 1 cup celery sticks and 3 tbsp hummus
Day 3
Breakfast 1 egg cooked in a nonstick pan, 1 slice of whole-grain toast with up to 2 tsp of trans-fat-free margarine spread, and 1 medium orange Lunch Roast beef sandwich (3 oz of lean roast beef on 1 small whole-grain roll, with mustard, lettuce, tomato, and onions), ½ cup of carrot sticks, and 1 cup of grapes Dinner Stir-fry with 4 oz sautéed shrimp and 1 ½ cups snap peas, over 1⁄3 cup cooked brown rice Snack A small apple
Day 4
Breakfast 1 whole-grain bagel (3-inch diameter) with up to 3 tbsp of fat-free cream cheese, and 1 medium-sized orange Lunch Smoked turkey wrap on a 6-inch whole wheat wrap (3 ounces turkey, with lettuce, tomato, onion and salsa), 1 cup of sliced cucumbers and tomatoes in vinegar, and 1 small apple Dinner 2 oz of broiled flank steak, ½ medium baked potato with up to 2 tbsp sour cream, or 1 tsp of butter, 2⁄3 cup of green beans, and 1 small pear Snack 1 cup carrot sticks with up to 3 tbsp of fat-free ranch dressing
Day 5
Breakfast Fruit and yogurt parfait with 1 cup reduced-calorie, fat-free yogurt and 1 cup raspberries, 1 (3-inch diameter) whole-grain bagel with 1 ½ tsp of nut butter Lunch Chicken and veggie wrap in a 6-inch whole-grain tortilla (with 2 ½ oz shredded, cooked chicken breast, lettuce, tomatoes, cucumbers, and 2 tsp of mayonnaise), ½ cup carrot sticks, and 1 small nectarine Dinner 3 oz of pork tenderloin, 1 cup of asparagus, 3 baby potatoes drizzled with 1 teaspoon of olive oil, and 1 cup of blueberries Snack 1 cup of carrot sticks and 3 tbsp hummus
Day 6
Breakfast Whole-grain pancake (4-inch diameter) topped with ¾ cup of blueberries and 1 ½ tbsp of maple syrup, plus 1 cup of skim or low-fat milk Lunch Whole-grain bagel (3-inch diameter) topped with 1 ½ tbsp of peanut butter and a sliced small banana, 1 cup of reduced-calorie, fat-free yogurt, and 4 celery stalks Dinner Open-faced turkey burger (2 ½ oz of lean ground turkey patty with lettuce, tomato, and onion on ½ a small whole-grain bun) and 1 medium orange Snack ½ cup celery sticks, slices from 1 small apple, and 2 ½ tsp of peanut butter
Day 7
Breakfast Whole-grain English muffin topped with 1 egg, ½ cup spinach, and tomato slices, and 2 clementines Lunch Turkey pita (½ of a 6-inch diameter whole-grain pita filled with 4 oz deli turkey, lettuce, tomato, and onion, and a drizzle of balsamic vinegar), 3 cups of lettuce topped with ½ cup of pomegranate (or berries), and 1 tsp of olive oil and balsamic vinegar to taste Dinner 3 oz of broiled tilapia, 3 baby red potatoes with a drizzle of olive oil, 1 1⁄3 cups green beans, and 1 cup of strawberries Snack 15 cherries and ½ cup baby carrots But other general studies on diet and weight loss programs, like findings from a review published in JAMA that investigated several popular diets, suggest reducing fat and carb intake can be effective for weight loss. (7) The review also found evidence to support recommending any diet that a person can and will stick to in the long term for successful weight loss. Allen says the Mayo Clinic Diet’s fundamental tenets suggest it’s easy to follow, which can lead to good results. “They’re really promoting the basics, which is definitely effective,” Allen says. The basic nutrition needs the plan covers is another benefit, Lockwood Beckerman says. “We know Americans don’t eat enough fruits and vegetables, and this diet does a really good job of increasing produce in our diets,” she says. Participants are encouraged to eat plenty of fruits and vegetables, which can have health benefits that extend beyond weight loss: There is evidence to suggest that increased fruit and vegetable intake is associated with a lower risk of cardiovascular disease, high blood pressure, some types of cancer, type 2 diabetes, gastrointestinal health, and aging-related eye diseases, notes Harvard. (9) There aren’t extreme restrictions, and the diet’s general principles help you learn more about meal planning, portion size, and breaking unhealthy habits compared with most other fad diets. “It does a good job of helping you be intuitive and mindful of your food intake,” Lockwood Beckerman says. If you’re someone who doesn’t want to count calories or eliminate entire food groups, the Mayo Clinic Diet may be a good choice for you. But because the diet guidelines are general, Allen recommends consulting a medical professional who can help guide you in making these changes. Most of Lockwood’s patients who have used the Mayo Clinic Diet were motivated to lose weight because of another medical condition, like high blood pressure or type 2 diabetes. She says the diet can be easily adapted for these individuals’ needs with the help of a registered dietitian, physician, or certified diabetes educator (CDE). As a bonus, the program can be tweaked to fit different individuals’ needs with the help of a medical professional. Regardless, if you decide to try the diet, you’ll need to put in some work; you and you alone will be responsible for putting the diet into practice and tracking your progress with it. The Mayo Clinic Diet provides a guide and plenty of resources, but you will have to commit to grocery shopping regularly for food that adheres to the plan, taking time to prep and cook meals, and keeping yourself on track. That means recording the necessary data and weighing yourself regularly. Additionally, if you’re someone coming from a background of body image issues or eating disorders, Allen cautions against this diet because the Lose It! phase could trigger unhealthy relationships with food.
