This weight
loss program is called THE MAYO DIET, it's is a different approach to
weight loss. It's a lifestyle that can help you maintain a healthy weight for a
lifetime.
The purpose
of the Mayo Diet is to help you lose excess weight and eating that you can
enjoy for a lifetime. The Mayo Diet aims to teach you how to choose healthy
foods and portions and to develop healthy lifestyle habits so that you can
maintain a healthy weight for life. The Mayo Clinic Diet says that making
healthy changes in diet and exercise can reduce your risk of weight-related
health problems, such as diabetes, heart disease, high blood pressure and sleep
apnea.
The Mayo Diet
has two main parts:
-Lose It! This is a two-week phase that allows
you to jump-start your weight loss, losing as much as 6 to 10 pounds (2.7 to
4.5 kilograms) in a healthy way. In this phase, you focus on lifestyle habits.
You learn how to add five healthy habits, break five unhealthy habits and adopt
another five bonus healthy habits. This phase also includes getting at least 30
minutes of physical activity or exercise every day.
-Live It! This phase is a lifelong approach to diet and health.
In this phase, you learn more about food choices, portion sizes, menu planning
and sticking to healthy habits. You continue steady weight loss of 1 to 2
pounds (0.5 to 1 kilogram) a week until you reach your goal weight. By
continuing the healthy lifestyle habits you adopted, you can maintain your goal
weight permanently. In this phase, you also learn how to set a goal weight and
how to develop long-term healthy-eating patterns. Regular physical activity
remains a central part of this phase.
the Mayo Healthy Weight
Pyramid:
The basis for the Mayo Clinic Healthy Weight 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.
Healthy
choices in moderate amounts make up the rest of the pyramid, which encourages
selecting whole-grain carbohydrates, lean sources of protein such as legumes,
fish and low-fat dairy, and heart-healthy unsaturated fats.
The
Mayo Diet teaches you how to estimate portion sizes and plan meals. The
Mayo Diet doesn't focus on counting calories, nor does it require you to
eliminate certain foods.
Increase your physical activity
The Mayo Clinic Diet promotes regular physical activity and exercise, as well as healthy eating. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in. If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program. Most people can begin with five- or 10-minute activity sessions and increase the time gradually.
The Mayo Clinic Diet promotes regular physical activity and exercise, as well as healthy eating. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in. If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program. Most people can begin with five- or 10-minute activity sessions and increase the time gradually.
Typical menu for the Mayo Diet
The Mayo Clinic Diet provides several calorie levels. Here's a look at a 1,200 calorie-a-day menu that follows the Mayo Clinic Diet plan:
The Mayo Clinic Diet provides several calorie levels. Here's a look at a 1,200 calorie-a-day menu that follows the Mayo Clinic Diet plan:
- Breakfast. A fruit yogurt parfait (1 cup fat-free yogurt mixed with 1 serving fruit).
- Lunch. 1 serving tuna and pasta salad (combine 1 can water-packed tuna, 4 cups cooked shell pasta, 2 cups diced carrots and zucchini, and 4 tablespoons low-calorie mayonnaise — serves 4); 1 small orange.
- Dinner. One-third of a 12-inch crust cheese pizza; green salad (2 cups lettuce with 1/2 cup sliced tomatoes, red onions and mushrooms); 2 tablespoons fat-free salad dressing.
- Snack. 1 small apple, sliced.
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