The mayo diet is a type of diet that is now being tried to lose weight. What exactly is meant by the mayo diet and how to arrange the correct mayo diet? Check out the following review.
The mayo diet, taken from a book published by the Mayo Clinic, is a diet based on research and clinical experience. This diet can change habits to be healthier, and reduce the risk of diseases such as diabetes, high blood pressure, heart disease, and sleep apnea.
Long Term Program
Keep in mind that the actual mayo diet is a long-term weight control that is concerned with overall health, so it’s not just determining the diet. The right mayo diet is to emphasize changing habits to be healthier.
The mayo diet consists of two phases, namely:
The mayo diet starts with an initial phase called Lose It! This phase lasts for two weeks, with the aim of reducing your weight. In the first two weeks, you will lose about 2-4 pounds.
At this time, five unhealthy habits are replaced with a healthy lifestyle. For example, unhealthy eating habits such as eating fatty foods, sweet snacks, or eating while watching television, are replaced by eating a healthy breakfast, four servings of vegetables and three servings of fruit per day, choosing whole grains and healthy fats, and exercising regularly.
In the mayo diet, there is a food pyramid which is a nutritional guide. The pyramid puts vegetables and fruits as the most consumption, then followed by intake of carbohydrates, meat and dairy products, and fat. As for sweet foods, the amount is very limited every day.
The mayo diet also encourages physical activity and exercise. This is intended to help the body burn calories. Starting with a duration of about 5-10 minutes and gradually increasing. The recommendation from the mayo diet is moderate-intensity exercise for around 30 minutes per day.
Two weeks after that is the Live it! In this phase, you need to be more active in developing exercise plans while making food choices, portion sizes, menu planning, and sticking to healthy habits. This phase can also help you maintain a permanent target weight.
There are several levels of calorie intake in the mayo diet. At the start of the mayo diet, for women under 110 kg, the recommended calorie intake is 1,200 calories per day. Then for 110-135 kg body weight, it takes 1,400 calories per day, while for those who have a body weight above 140 kg it is recommended to consume 1,600 calories every day.
For men, the calorie intake needed is slightly greater. For a body weight under 110 kg, the calories needed are around 1,400 calories. Weight between 110-135 kg need 1,600 calories. Then for a body weight of more than 135 kg, it will require as many as 1,800 calories per day.
As an illustration, 1200 calorie intake per day consists of 4 servings of vegetables or more, 3 servings of fruits or more, 4 servings of carbohydrates, 3 servings of protein or milk products, and 3 servings of fat.
Here’s an example from the mayo diet menu for 1,200 calories intake:
- Breakfast in the form of a small banana, ¾ cup or about whole-grain cereals, and calorie-free drinks.
- Lunch consists of one serving of salad, 1.5 teaspoons of butter, 75 grams of pineapple, 1 piece of whole wheat bread, and calorie-free drinks.
- While the menu for dinner, consists of 3 ounces of clams, 1 teaspoon of olive oil, mashed potatoes with a mixture of cauliflower and garlic, 1 cup of beetroot or about 175 grams, and calorie-free drinks.
- For the snack menu, which is two plums and 8 pieces of biscuits made from wheat.
Mayo diet can be done by enjoying various types and amounts of food, as long as it is in accordance with the recommended calorie intake. This type of diet is suitable for you who want to improve your eating habits and unhealthy lifestyles, to then replace it with something better in the long term. Before deciding on any diet, including choosing a mayo diet, it is advisable to consult a doctor first. This is especially important if you have certain health conditions.