The TOP Line
The Mayo Clinic Diet is a balanced meal plan focused on fruits, vegetables, whole grains, and healthy fats. You’re meant to cook your own meals from scratch and exercise daily.
The diet possibly aids weight loss, but no comprehensive studies exist.
While it does not require you to count calories, it recommends servings of various food groups based on a target calorie level.
If you’re looking for a diet that you can maintain for life, the Mayo Clinic Diet is a balanced option.
The Mayo Clinic Diet may help you lose weight for several reasons.
It encourages exercise alongside a healthy diet of fruits, vegetables, and whole grains — all of which may aid weight loss.
Eating foods high in fiber may boost weight loss by decreasing hunger and making you feel more full.
In one study in over 3,000 people at risk for diabetes, a diet high in fiber from fruits and vegetables and low in saturated fat was linked to a lower weight after 1 year compared to people who did not increase their fiber intake (1Trusted Source).
Additionally, studies show that exercising while on a lower-calorie diet is more effective at promoting weight loss than dieting alone.
For example, a review of 66 studies found that combining low-calorie diets with exercise — especially resistance training — is more effective at promoting weight and fat loss than dieting alone.
Plus, simultaneous dieting and exercise help retain more muscle mass, which could further promote weight loss by boosting metabolism (2Trusted Source).
The only research on the Mayo Clinic Diet comes from the Mayo Clinic itself and has not been published in a peer-reviewed journal.
Thus, no independent studies exist on the effectiveness of the Mayo Clinic Diet.
More research is necessary to determine whether it’s effective for weight loss.
Lose up to 10 pounds in 2 weeks — and that’s just the beginning of what the Mayo Clinic Diet says it can do for you.
The Mayo Clinic Diet is the official diet developed by the Mayo Clinic in Minnesota. It focuses not just on what you eat and how much you weigh but also on your overall health and lifestyle. The plan provides tips on breaking old, unhealthy habits (like eating while watching TV) and forming new, healthy ones (like exercising).
The program has two phases: “Lose It!” and “Live It!”
The “Live It!” phase lasts the rest of your life. During this phase, Mayo Clinic claims you can drop 1-2 pounds a week until you reach your goal weight.
What You Can Eat and What You Can’t
The diet gives you lots of food choices within six food groups:
- Whole grains
- Lean proteins such as beans and fish
- Unsaturated fats such as olive oil and nuts
- Sweets, in small amounts
Here is a 3-day sample menu for a 1,200-calorie plan. Higher-calorie plans will include more servings of carbs, protein, dairy, and fats.