The Mayo Clinic Diet says that you can lose 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-week Lose It! phase. It says you can lose 1 to 2 pounds (0.5 to 1 kilogram) a week during the lifelong Live It! maintenance phase until you reach your goal weight. Most people can lose weight on almost any diet plan that restricts calories and what you can eat — at least in the short term. The Mayo Clinic Diet says it helps you lose weight permanently by encouraging you to make smarter food and portion choices, exercising, and developing healthy lifestyle habits, such as not eating while you watch television.
Other health benefits
The Mayo Clinic Diet says that its eating plan may help improve your overall health by reducing risk factors associated with excess weight and obesity. If you lose weight following the Mayo Clinic Diet or any healthy, nutritious diet, you may reduce your risk of developing high blood pressure, heart disease, diabetes and sleep apnea, for example. If you already have any of these conditions, they may be improved if you lose weight, regardless of the diet plan you follow. Also, following a healthy diet that includes lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats - the kinds of foods recommended on the Mayo Clinic Diet — may further reduce your risk of certain health conditions.
The Mayo Clinic Diet is generally safe for most adults to follow. The Mayo Clinic Diet does encourage unlimited amounts of vegetables and fruit. For most people, eating lots of fruits and vegetables won't cause any issues. However, if you aren't used to eating lots of fruits and vegetables, you may experience minor, temporary digestive upset as your body adjusts to this new way of eating.
Also, eating lots of fruits can temporarily raise your blood sugar or certain blood fats. So if you have diabetes or any other health conditions or concerns, talk to your doctor before starting the Mayo Clinic Diet.
Oct. 11, 2011
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- Hensrud DD, et al. The Mayo Clinic Diet. Intercourse, Penn.: Good Books; 2010.
- Hensrud DD (expert opinion). Mayo Clinic, Rochester, Minn. Sept. 17, 2011.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Sept. 7, 2011.
- Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Sept. 16, 2011.
- Sacks F, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. New England Journal of Medicine. 2009;360:859.
- Last AR, et al. Low-carbohydrate diets. American Family Physician. 2006;73:1942.