Mayo Clinic Diet for Fast Weight Loss

In vogue in the 80s , the Mayo Clinic Diet for rapid weight loss has not stopped gaining adherents. Despite requiring willpower to follow the plan of not exceeding 1000 calories a day, the results obtained are well worth that sacrifice.

The Mayo Clinic Diet promises rapid weight loss by following a 14-day plan in which you can lose between 7 and 10 kilos and where protein is the most important thing on each menu.

What is the Mayo Clinic Diet

The fundamental basis of the Mayo Clinic Diet to lose weight quickly is a hypocaloric plan avoiding the consumption of all types of fats and with a large amount of protein.

Two main foods in this diet are grapefruit and eggs, but the eating plan also includes salads, fish, meat, legumes and various whole grain products, as well as drinks such as tea, coffee and water.

The most important thing for the Mayo Clinic Diet to be effective in helping you lose weight quickly by not substituting the indicated foods and cooking without fat.

How the Mayo Clinic Diet is Done

Although the Mayo Clinic Diet to lose weight quickly is a bit restrictive, it is easy to do because it is based mainly on the need to control the amount of calories that are consumed daily.

The important thing is that in this diet to lose weight, the presence of proteins and the reduction of carbohydrates are promoted, while the food should be distributed in three meals a day that in total should not exceed 1000 calories and follow the plan during two weeks.

Among the outstanding peculiarities of the Mayo Clinic Diet for fast weight loss is that contrary to most weight loss plans here, daily meals are limited to just three: breakfast, lunch and dinner.

Avoid the consumption of sugar, processed snacks, also adopting extra habits such as keeping a record of what is ingested daily as well as the physical activity that is carried out

What to eat on the Mayo Clinic Diet

Basically, the Mayo Clinic Diet to lose weight quickly recommends having coffee, a grapefruit and 2 boiled eggs for breakfast, during lunch another couple of boiled eggs and salad ending the plan with a dinner consisting of raw or cooked vegetables and a portion of lean meat.

Fats and carbohydrates are prohibited in the Mayo Clinic Diet, which allows only 1000 calories a day, being therefore a strict and quite restrictive plan that does not consider changes in eating habits and leaves aside the concept of a balanced diet.

Prohibitions in the Mayo Clinic Diet

  • Do not prolong the diet beyond 14 consecutive days.
  • Do not replace allowed foods.
  • Not to drink alcohol.
  • Do not eat anything between lunch and dinner.
  • Do not eat pasta, bread, or flour-based products.

Sample menus for a week from the Mayo Clinic Diet

Monday

Breakfast

  • 1 pomelo.
  • 2 soft-boiled eggs.
  • 1 cup of coffee or tea without sugar.

Lunch

  • 2 soft-boiled eggs.
  • 1 serving of mixed salad without oil.
  • 1 cup of coffee or tea without sugar.

price

  • 2 soft-boiled eggs.
  • 1 tomato.
  • 1 cup of coffee or tea without sugar.

Tuesday

esayuno

  • 1 pomelo.
  • 2 soft-boiled eggs.
  • 1 cup of coffee or tea without sugar.

Lunch

  • Tomato, lettuce, celery and cucumber salad.
  • 1 cup of coffee or tea without sugar.

price

  • 2 soft-boiled eggs.
  • 1 pomelo.

Wednesday

Breakfast

  • 1 pomelo.
  • 2 soft-boiled eggs.
  • 1 cup of coffee or tea without sugar.

Lunch

  • 2 lamb chops
  • 1 serving of celery and cucumber salad
  • 1 cup of coffee or tea without sugar.

price

  • 2 soft-boiled eggs.
  • 1 serving of steamed spinach.
  • 1 tomato.

Thursday

Breakfast

  • 1 pomelo.
  • 2 soft-boiled eggs.
  • 1 cup of coffee or tea without sugar.

Lunch

  • 2 soft-boiled eggs.
  • 1 serving of cauliflower with cheese sauce.
  • 1 slice of toast.

price

  • 2 soft-boiled eggs.
  • 1 serving of spinach and tomatoes.
  • 1 cup of coffee or tea without sugar.

Friday

Breakfast

  • 1 pomelo.
  • 2 soft-boiled eggs.
  • 1 cup of coffee or tea without sugar.

Lunch

  • 1 portion of fish cooked without oil, with lemon
  • 1 slice of toast.

price

  • 2 soft-boiled eggs
  • 1 serving of steamed spinach
  • 1 cup of coffee or tea without sugar.

Saturday

Breakfast

  • 1 pomelo.
  • 2 soft-boiled eggs.
  • 1 cup of coffee or tea without sugar.

Lunch

  • 1 portion of grilled white fish.
  • 1 pomelo.

price

  • fruit salad in the desired quantity.

Sunday

Breakfast

  • 1 pomelo.
  • 2 soft-boiled eggs.
  • 1 cup of coffee or tea without sugar.

Lunch

  • 1 serving of steamed chicken.
  • 1 portion of grated carrots with boiled egg.

price

  • 1 serving of steamed fish.
  • 1 tomato.
  • 1 pomelo.

Practical tips regarding food and cooking

  • The white celery can be replaced by some green celery leaves.
  • Meat and fish can be cooked with a little butter but not with olive oil.
  • Prefer steaming for vegetables.
  • Drink water and non-alcoholic liquids that contain sweeteners.
  • To sweeten coffee, tea or fruit salad, use some type of sweetener.

Tips for Following the Mayo Clinic Diet

There are some tips for following the Major Clinic Diet to lose weight quickly that are helpful since it is a fairly restrictive plan consisting of only three meals a day.

Eating healthy food

It is recommended to pay attention to both the quality and the quantity of the food consumed daily. Thus, salads are ideal because they provide almost no calories and have satiating power.

Vegetables and fruits can be eaten at will, as well as whole grain-based foods and also lean proteins such as fish, legumes, and unsaturated fats.

Increase physical activity

This weight loss plan encourages physical activity as well as healthy eating. It is necessary to be active because this way the organism will use the energy to burn the calories ingested, being advisable to start with a physical exercise activity of 10 minutes and gradually increase that time.

Maintain a regular portion size

Serving size is an important factor in this diet to more easily control the daily calories that are ingested. It is not necessary to weigh all the food but eat regular portions, except for the fruits and vegetables that can be eaten at will, as this helps make the diet more enjoyable.

Keep track

It is recommended to keep a record of everything that is consumed daily and of the physical activity developed each day. Getting a notebook allows you to record and take responsibility for your own diet.

Breaking bad eating habits

Adopting new eating behaviors are also staples in the Mayo Clinic Diet. Some good habits are also, for example, taking the time necessary to enjoy each meal and always thinking about positive goals during breakfast.

Consume complex carbohydrates

Consuming complex carbohydrates such as oats and whole grains are a good habit because they are fat-free protein sources, especially lentils, soybeans, rice, oats and other grains, which also provide fiber and have the power to satiate.

Variants of the Mayo Clinic Diet

A diet that proposes a plan similar to that of other protein diets since it consists of the intake of eggs and meat or fish accompanied with garnishes of raw or cooked vegetables, but with the particularity that all dairy products and drinks are only allowed water, tea or coffee.

Like most protein diets, the one from the Mayo Clinic seeks to modulate metabolism and cause satiety or decreased appetite, resulting in weight loss, as the body must use more calories to digest.

With a low carbohydrate intake, all variants of the Mayo Clinic Diet provide the body with few carbohydrates and this makes the body use stored fat tissue reserves thus generating rapid weight loss.

Among the best-known protein diets are the Atkins , Dukan , Siken and Scardale Diets and all of them are based on ketosis, the metabolic process through which the body, due to a deficit in carbohydrate intake, uses fats for energy and produces compounds called ketone bodies.

To follow the Mayo Clinic Diet to lose weight quickly as well as any other protein diet, it is necessary to do it in a controlled way, that is, to follow it for a limited time that does not exceed 14 days.

Likewise, it is necessary to increase the water intake, eat plenty of greens, vegetables and fruits and take a control with a specialist to avoid health problems.

Contraindications to the Mayo Clinic Diet

This Mayo Clinic diet can be done by all people in good health, but it is still advisable to consult a doctor beforehand.

Also, the Mayo Clinic diet is very low in calories and therefore fat deposits burn quickly and this can lead to acidosis and ketosis. The amount of protein that is taken in this diet is higher than usual, therefore it can cause kidney overload.

Pregnant women, breastfeeding women, children, and people with kidney or liver problems, or who have a high cholesterol level, should refrain from following the Mayo Clinic Diet.

Advantages and Disadvantages of the Mayo Clinic Diet

The Mayo Clinic Diet to lose weight quickly has advantages and disadvantages that you need to know to follow the plan and obtain the desired results of losing between 7 and 10 kilos in 14 days. It is a very restrictive diet and therefore to follow the plan it is necessary to have a lot of willpower

Advantages of the Mayo Clinic Diet:

  1. This is a simple weight loss plan to carry out as it does not need a very complicated culinary preparation for the preparation of the daily menu dishes.
  2. The weight loss is considerable as it is based on a low caloric rate.

Disadvantages of the Mayo Clinic Diet:

  1. It is a very restrictive and unbalanced weight loss plan, so it cannot be done for more than 14 days, allowing a month to pass before resuming the weight loss plan again.
  2. It has a low caloric intake and the amount of eggs in the daily menu can increase cholesterol.

Mayo Clinic Diet Recipes

Although the foods that make up the Mayo Clinic Diet for Fast Weight Loss menus are easy to prepare, there are some recipes that can be helpful when organizing meals.

Fruit salad

The fruit salad is ideal as a dessert in any low calorie diet and if you want a sweeter you can add a few drops of sweetener.

Ingredients

  • 1 apple.
  • ¼ kg of strawberries or strawberries
  • 1 banana
  • 1 kiwi.
  • 1 money.
  • 3 oranges (juice).

Preparation

Wash, peel and cut all the fruits into cubes, with the exception of the orange from which only the juice will be used.

In a bowl place all the fruit and add the orange juice and mix well.

Reserve the fruit salad in the refrigerator for two hours.

Serve the light fruit salad very cold.

Cauliflower with cheese sauce

An easy recipe for cauliflower with cheese that is also tasty and low in calories and can also be prepared with other vegetables or by layering cauliflower and broccoli.

Ingredients

  • 1 small cauliflower.
  • 1 tablespoon butter.
  • 1 tablespoon of flour.
  • 1 cup of skim milk.
  • 100 grs. low-fat fresh cheese.
  • Pepper.

Preparation

Wash the cauliflower and remove the leaves, cut it into flowers and place in a saucepan with water until covered and boil for 8 minutes since it should be al dente.

In a saucepan, melt the butter and add the flour, mixing well with a wooden spoon until the mixture comes off the sides of the saucepan.

Add the hot milk little by little and beat constantly until the mixture has thickened.

Remove the preparation from the heat and add the fresh cheese cut into very small cubes and mix until you get a homogeneous mixture.

Season with pepper to taste. Reserve.

Remove the cauliflower from the water and place it in a baking dish.

Pour the cheese sauce over the cauliflower flowers, covering completely.

Take to honor preheated at 200ºC for about 15 minutes or until it is gratin and with a golden color on the surface.

Serve the cauliflower with a hot cheese sauce.

Conclusions on the Mayo Clinic Diet

Nutritionists insist that the key to a good diet to lose weight is that it is balanced, varied and that it helps to change eating habits that are harmful to health and figure.

Every year new diets appear, many of them promise a miraculous weight loss that either does not occur or after a while of finishing the plan, the kilos return to add to the figure.

In the case of the Mayo Clinic Diet, it is possible to affirm that it is an unbalanced diet since it does not include dairy products in its eating plan. However, over the years it has gained many followers since it is a diet with which it is possible to lose weight quickly by following a fairly strict plan.

The advantage of the Mayo Clinic Diet is that it can only be done for a maximum of 14 days and therefore does not harm health, as long as the three specified daily meals are eaten and a good amount of fruits and vegetables are consumed, in addition of physical activity at least three times a week.

In conclusion, it can be said that the Mayo Clinic Diet to lose weight quickly is a plan that gives short-term results but that if some eating and physical activity habits are not changed, the lost weight can be recovered in a short time.

Considered effective, in the short term, with the Mayo Diet a significant weight loss is possible in two weeks, but in the medium and long term the results may not be as beneficial and may trigger the dreaded rebound effect, therefore attention !

Sources and References:

  • Review, Study and Positioning Group of the Spanish Association of Dietitians-Nutritionists (GREP-AEDN). Barcelona. Spain

Low-calorie diets are associated with a low intake of some vitamins

  • Lipids and Arteriosclerosis Unit. IMIBIC / Reina Sofía University Hospital / University of Córdoba. CIBER

Effect of two low-calorie diets and their combination with physical exercise on
basal metabolic rate and body composition

  • Irma Domínguez Academic Coordinator and professor of Master’s and postgraduate courses in the Health and Nutrition Area of ​​the Ibero-American University Foundation (FUNIBER).

Scientific review of miracle diets

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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