In many diet comparisons, the Mayo diet is described as an egg diet that was allegedly developed by the renowned American Mayo Clinic. This diet is designed to consume up to six hard-boiled eggs a day. Maybe someone had an association between mayonnaise and eggs in the head? The fact is that there is no official egg diet called "Mayo diet". This method of weight loss circulates only in women's magazines and Internet forums. To clear up the myth of the egg diet, the original concept of the Mayo diet, developed and applied in the Mayo Clinic of the same name, will be presented here.
Content of the diet profile
- Origin of the diet
- The diet in detail
- Duration of the diet
- Advantages and disadvantages
- weight loss
- Count calories / points
- Sports & Exercise
- Additional Information
- Nutritional assessment
- sample day
- Similar diets
- experts Conclusion
Origin of the diet
The Mayo Diet Nutrition Plan was developed by the renowned American Mayo Clinic (in Rochester, USA). The Mayo Diet was published in the US in 2005 as a book, and on the Internet as a Diet and Nutrition Plan on the English diet page ediets.com. The Mayo diet or egg diet plans still circulating on the internet, which recommend the consumption of grapefruit, low carbohydrates, lots of salad, meat and about 25 eggs per week, have nothing to do with it. The German book on the official Mayo diet plan, edited by Dr. med. med. Donald Hensrud, published in 2007. Dr. Hensrud is a Doctor of Internal Medicine, Preventive Medicine and Nutrition at the Mayo Diet Clinic.
The diet in detail
How much a portion is each, is explained in the book vividly by optical standards such as tennis ball, dice, hockey puck, baseball and card game, here are some examples of portion sizes:
- 1 serving of fruit: ½ grapefruit or 1 cup (120 g) berries or 1 apple
- 1 serving of vegetables: 1 large tomato or 2 cups (50 g) lettuce leaves or 1 cup (150 g) broccoli
- 1 serving of carbohydrates: 1 slice of wholemeal bread or 2 cups (15 g) fat-free popcorn, ½ cup (90) g) cooked wholemeal pasta
- 1 serving of protein: 1 cup (250 ml) nonfat milk or 50 g lean beef or ½ cup (50 g) feta cheese
- 1 serving of fat: 7 almonds or 1 teaspoon rapeseed oil or 9 large olives
- 75 kcal sweets: 1 homemade oat raisin biscuit or 15 g half bitter chocolate
Before starting with the Mayo Diet, the following 5 steps are recommended:
- Be prepared for a diet
- Set weight goal
- Set daily calorie goal
- Calculate daily food portions
- Make a fitness check
For the first week there are menus and recipes for each day (one-week nutritional plan) to develop a feeling for the diet according to the Mayo Food Pyramid. The plan is designed for a daily calorie target of 1, 200 kcal, containing 3 main meals and snacks daily.
There is also a list of recommended food supplies. These include: herbs, spices and broth (flavoring in low-fat preparation), legumes (beans, lentils), wholemeal pasta, brown rice, frozen or canned vegetables, vinegar, oil, wholegrain crackers, tomato paste, etc.
Three regular meals are to be eaten each day, preferably at about the same time, and a snack. Hunger should not arise, if necessary, this can be breastfed with mainly vegetable snacks and also with fruit.
Duration of the diet
On the one hand, the Mayo Clinic Healthy Living Plan includes weight loss and, on the other hand, the long-term transition to a healthy lifestyle including nutrition, stress management and sport. The Mayo Diet Food Pyramid is designed to be the foundation of a healthy diet, whether you just want to maintain or lose weight.
Advantages and disadvantages
- Balanced diet with plenty of vegetables and fruits
- Count portion sizes instead of calories
- Simply and clearly written and implemented
- In addition to losing weight, sport and a healthy lifestyle are in the foreground
- Recipe part could be more extensive
- Diet plan of the sample week only given for 1, 200 kcal
The Mayo diet recommends a healthy weight loss of a maximum of 0.5 to a kilo per week. Depending on the starting body weight and nutritional goal (lose weight or maintain weight), a corresponding daily calorie intake is recommended. If the starting weight or nutritional goal changes, the daily calorie intake can be adjusted accordingly.
Count calories / points
Calories do not have to be counted directly, but the limit of daily recommended calorie amount is determined by the portion sizes allowed.
Sports & Exercise
Sport is an important part of the Mayo diet weight loss concept. In the German book by dr. Hensrud is an introduction to the basics of aerobics, strength training, hull training, agility and balance training. For walking, jogging, cycling and strength training, the book contains specific training plans.
It is important, according to the Mayo diet plan, that sport and exercise take place regularly. And that for 30 to 60 minutes per day. It does not matter if it is about everyday activities (walking the dog, taking the stairs, etc.) or a special fitness program. The aim of the daily exercise should be to get something out of breath and at least slightly sweat it.
- English website of the Mayo diet
The varied and balanced diet according to the Mayo diet plan provides the body with all the essential nutrients. No food is banned and food with a low energy density is in the foreground.
The diet of Mayo is rich in fruits and vegetables, complex carbohydrates, lean protein and unsaturated fats. Even over a longer period of time, the Mayo diet plan does not lead to a lack of nutrients. A daily minimum calorie intake of 1, 200 kcal (women up to 125 kg) should not be undercut.
- Breakfast: Low-fat yoghurt with banana
- Snack: 1 serving of fruit
- Lunch: Smoked turkey in a flat bread
- Snack: -
- Evening: Pasta with fresh tomato sauce
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