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The Mayo Clinic Diet (& Journal) by Mayo Clinic Experts


Discover Mayo Clinic's first-ever weight-loss diet, and the last diet you'll ever need!

In our work with patients over many years, we've identified the leading habits of people who maintain a healthy weight, and the habits of those who don't.

With The Mayo Clinic Diet and The Mayo Clinic Diet Journal, we've boiled this research down to five simple habits to help you take off the extra weight — and five habits to break so that you can keep it from coming back.

The Mayo Clinic Diet book is composed of three sections to get you started, to keep you on track, and to give you the knowledge and tools you need to keep those unwanted pounds off for good.

Part 1 — "Lose It!" is a two-week quick-start plan designed to help you lose 6 to 10 pounds in a safe and healthy way. That's real results, real fast!

Part 2 — "Live It!" helps you continue losing 1 to 2 pounds a week until you reach your goal. Then, learn to maintain your healthy weight for life.

Part 3 — "All the Extra Stuff!" contains meal planners, recipes, tips on overcoming challenges and much more to help you along the way.

The Mayo Clinic Diet Journal is not your typical journal. This 224-page guide will help you plan, track and review your progress over 10 weeks as you follow The Mayo Clinic Diet. You'll also find helpful tips and guidance, including the Mayo Clinic Healthy Weight Pyramid. And at a special introductory offer, enjoy great savings when you purchase both the book and journal together!

The Mayo Clinic Diet and its companion journal put you in charge of reshaping your body and your lifestyle by adopting healthy habits and breaking unhealthy ones. Discover better health through better weight management.

(The Following Article is from MayClinic.com)

The Mayo Clinic Diet is a different approach to weight loss. It's a lifestyle that can help you maintain a healthy weight for a lifetime.

By Mayo Clinic staff

If you're overweight, you've probably tried many diet and weight-loss plans, yet the weight keeps coming back. Welcome to The Mayo Clinic Diet, a program designed to be the last diet you'll need — or want.
The Mayo Clinic Diet is not a fad. You've had enough of those and know the result. This is a program that helps you make simple, healthy, pleasurable changes that result in a weight you can maintain for the rest of your life.
Why the emphasis on health? Aside from health being a good goal, it turns out that a healthy lifestyle is also a great way to lose weight and keep it off. You get better health and better weight. Not a bad deal.
Perhaps best of all, this program is enjoyable. Eating is one of the great joys in life. What you eat on this diet has to taste good, or you won't do it. The Mayo Clinic Diet emphasizes foods that are not only healthy but also taste great, which is why we can say, "Eat well. Enjoy life. Lose weight."
Why did we introduce The Mayo Clinic Diet? Because you wanted it. Bogus Mayo Clinic diets — based on everything from cabbage soup to grapefruit to bacon — have been around for decades. None had any connection to Mayo Clinic. But their popularity told us that people are hungry for a diet based on Mayo's research and clinical experience. The result — for the first time, The Mayo Clinic Diet — for real.
Here's a look at various aspects of the diet.

The Mayo Clinic Diet: A new approach to healthy weight

The Mayo Clinic Diet is a habit-based approach. With The Mayo Clinic Diet, you work to reshape your lifestyle by breaking unhealthy old habits that sabotage your weight and adopting healthy new habits that will lead you down a path toward better health.
The Mayo Clinic Diet has two phases:
  • Lose It! This two-week phase is designed to help you begin seeing results right away, with weight loss of 6 to 10 pounds (2.7 to 4.5 kg). Unlike fad diets that promise rapid weight loss, The Mayo Clinic Diet approach is safe and healthy while building momentum and enthusiasm. It's based on changing habits for a lifetime so that the weight you lose doesn't come back, as it probably has in the past on fad diets.
  • Live It! This second phase builds on Lose It! and is designed to help you continue to lose weight at a rate of 1 to 2 pounds (0.5 to 1 kg) a week until you reach your weight goal. This phase also helps you maintain your weight goal permanently by continuing and tweaking lifelong healthy habits.
Within each phase, the diet helps you uncover your inner motivation — what really matters to you — that will help keep you on track in your effort to lose weight.

The Mayo Clinic Diet: Using the food pyramid

At the core of both phases of The Mayo Clinic Diet is the Mayo Clinic Healthy Weight Pyramid. The shape of the Mayo Clinic Healthy Weight Pyramid guides you toward a general direction of smart eating. The base of the pyramid focuses on generous amounts of healthy foods that contain a small number of calories in a large volume of food, particularly fruits and vegetables. You choose increasingly lesser amounts as the categories of the pyramid get narrower, including whole grains, lean protein and dairy, healthy fats, and even sweets.

The Mayo Clinic Diet: Increasing physical activity

The Mayo Clinic Healthy Weight Pyramid isn't just about food. Physical activity is at the center of the pyramid, which emphasizes the important role physical activity plays in weight loss and health promotion. If you try to lose weight by only cutting calories, you may lose muscle mass as well as body fat, plus you'll miss out on the other health benefits of physical activity.
At the most basic level, physical activity means moving — every motion of your body burns calories and is therefore beneficial. Cleaning the house, making the bed, shopping, mowing and gardening are all forms of physical activity as you go about your daily routine. Exercise, on the other hand, is a structured and repetitive form of physical activity that you do on a regular basis, such as walking, biking or swimming.
Both are important. The longer and harder your activity or exercise, the more calories you burn — and the effects last even after you've stopped. The Mayo Clinic Healthy Weight Pyramid recommends that you get 30 to 60 minutes of moderately vigorous physical activity or exercise on most days of the week. This level should increase your heart and breathing rates and possibly lead to a light sweat. Brisk walking and yardwork that entails near constant motion are examples of moderately intense activity.

Putting it all together with The Mayo Clinic Diet

You know that losing weight isn't easy. It takes dedication and planning. But with the right tools and motivation, you can make changes that will lead to a healthier, happier life. The Mayo Clinic Diet is designed to help you get there.

This diet is not a diet... it is healthy lifestyle changes that are easy to follow and for REAL people!
In this book the weight-lose experts at Mayo Clinic teach you ways to eat healthy by following the Mayo Clinic Healthy Weight Food Pyramid, which is not cutting out any food groups or foods, but focusing on eating mainly fresh fruits and vegetables at every meal and limiting the the sweets and fats.

Image of the Mayo Clinic Healthy Weight Pyramid

I really liked in chapter 18 that it gives you a list of activities and the calories burned for each activity! It gave me ideas of things that I should spend my time doing for exercising and avoid others when I need to get a good amount of calories burned in a limited time frame.

The journal gives you plenty of space to write your food intake and activities you did each day. It also gives a picture of the food pyramid for each day to keep it fresh on your mind. The journal is nice because it is broken down into the same sections the books is with the phases:

Part 1 — "Lose It!" is a two-week quick-start plan designed to help you lose 6 to 10 pounds in a safe and healthy way. That's real results, real fast!

Part 2 — "Live It!" helps you continue losing 1 to 2 pounds a week until you reach your goal. Then, learn to maintain your healthy weight for life.

I HIGHLY recommend this book and its companion journal!

There is an abundance of information that can be found on the Mayo Clinic website to help in your weight-lose and health efforts.


 The Legal Stuff: This book was provided by FSB Associates.

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