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The Mayo Clinic Diet, 2nd Edition

Completely Revised and Updated - New Menu Plans and Recipes

Published by Mayo Clinic Press
Distributed by Simon & Schuster

Eat well. Enjoy life. Lose weight!

This completely revised and updated edition of the popular Mayo Clinic Diet is a practical, no-nonsense approach to weight loss. Designed to help individuals lose weight and, most importantly, keep it off, The Mayo Clinic Diet, 2nd edition, offers expert advice to help you kick-start and stay on track in your fitness journey.

The Mayo Clinic Diet is not your latest fad diet—it’s a simple, time-tested approach to losing weight and keeping it off. By giving you concrete tools—like daily activity planners, four weeks of delicious recipes, and tips for finding nutritious ingredients at the grocery store—this book will help you craft a tailored weight loss plan that works best for your body.

The exceptional advice outlined in The Mayo Clinic Diet draws upon years of research from thousands of cases to teach you how to break five unhealthy habits that sabotage your progress and adopt five healthy habits that will make you look and feel your best. This revised edition of the #1 New York Times bestselling book also offers 80 additional pages of content from health experts, including the improved Mayo Clinic Healthy Weight Pyramid and the Healthy Dining Table visual guides.
The Mayo Clinic Diet is organized into three sections:

1.     Section One outlines Lose It!, a two week quick-start program designed to help you lose 6 to 10 pounds in a safe and healthy way, jump-starting your weight loss journey.

2.     Section Two outlines Live It!, a long-term maintenance plan developed to help you stay on track and continue to lose 1 to 2 pounds a week until you reach your goal. Along the way, you’ll learn key behaviors that will help you maintain a healthy weight for life.

3.     Section Three offers bonus content like detailed meal plans, easy-to-make recipes, food lists to make grocery shopping a breeze,  and tried-and-tested tips for overcoming weight loss challenges.

Along with the accompanying food and activity planner, The Mayo Clinic Diet Journal, this invaluable resource will help you meet every one of your fitness goals while forever changing your mindset around weight loss.

When it comes to diets, one size does not fit all. Instead of promising unattainable results that can harm your body, the Mayo Clinic Diet offers a simple and customizable approach to weight loss—a healthy diet you can live with for life!

Table of Contents:


What is The Mayo Clinic Diet? 8

CHAPTER 1 Ready, set, go 10

Before you start 12

Finding your inner motivation 13

Readiness quiz 14

Your starting point 17

CHAPTER 2 Add 5 Habits 20

Eat a healthy breakfast 22

Eat vegetables and fruits 24

Eat whole grains 26

Eat healthy fats 28

Move! 30

Mayo Clinic Healthy Weight Pyramid and Healthy Dining Table 32

CHAPTER 3 Break 5 Habits 34

No TV while eating 36

No sugar 38

No snacks 40

Limited meat and low-fat dairy 42

No eating at restaurants 44

CHAPTER 4 Adopt 5 Bonus Habits 46

Keep food records 48

Keep activity records 50

Move more! 52

Eat ‘real food’ 54

Have a daily goal 56

CHAPTER 5 What have you learned? 58

Analyzing your results 60

Habit tracker 61

PART 2 ~ LIVE IT! 64

CHAPTER 6 The next phase 66

From short-term to lifelong 67

A new path 70

Live-It! in real life 72

CHAPTER 7 Know your goals 76

Personal goals 79

Performance vs. outcome 81

Setting SMART goals 83

CHAPTER 8 Set your targets 84

Selecting your daily calorie target 85

Determining your daily servings targets 86

Quick guide to servings sizes 89

CHAPTER 9 Create your eating plan 92

Eating to the pyramid and dining table 94

Planning your meals 97

Portions vs. servings 101

CHAPTER 10 Expand your activity plan 110

Reduce the time you sit 112

Get more fit 114

Keep at it 116

CHAPTER 11 Track your progress 120

Why track? 122

Tracking tips 124

Transitioning from tracking to monitoring 129

CHAPTER 12 Seek support 130

Asking for help 132

Getting your family on board 134

Other types of support 136


CHAPTER 13 What’s your healthy weight? 142

What is a healthy weight? 144

Why am I overweight? 148

CHAPTER 14 Energy, calories and weight 150

Dietary sources of energy 152

Your energy account 156

CHAPTER 15 The Mayo Clinic Healthy Weight Pyramid 162

Energy density 163

Less dense, more filling 165

CHAPTER 16 Making meals easier 172

Time-saving strategies 177

Learning to mix and match 182

CHAPTER 17 Eating out 188

Eating at fast-food restaurants 191

Your guide to healthy ethnic cuisine 200

CHAPTER 18 How to change behaviors 202

Preparing for change 204

Changing your behaviors 205

CHAPTER 19 Burning even more calories 212

Speed calorie burn with higher intensity 215

Calories burned in 1 hour 219

CHAPTER 20 I slipped up — what do I do? 220

Lapse and relapse 222

Behavior chains 223

Action Guide to weight-loss barriers 234

Pyramid servings at a glance 256

Recipes for weight loss 284

Menu guide 300

Donald D. Hensrud, M.D., is the director of the Mayo Clinic Healthy Living Program. He is a consultant in the departments of General Internal Medicine and Preventive, Occupational and Aerospace Medicine at Mayo Clinic in Rochester, Minnesota, and serves as an associate professor of nutrition and preventive medicine at Mayo Clinic College of Medicine. For more than twenty years, Dr. Hensrud has been leading research related to obesity, nutrition, and weight management. His previously published books have earned him numerous awards, including a Gourmand World Cookbook Award for his work on the Mayo Clinic/Williams-Sonoma Cookbook and a James Beard Foundation Award for his contribution to The New Mayo Clinic Cookbook. As a specialist in nutrition and weight management, Dr. Hensrud frequently advises individuals on weight management, health and wellness, and other lifestyle- and nutrition-related topics.