Mayo Diet Menu to Achieve a Healthy and Ideal Body
Windowofworld.com – The mayo diet is one type of diet that is widely tried for weight loss. What exactly is meant by the mayo diet and how to arrange the correct mayo diet menu? Check out the following reviews.
The mayo diet is taken from a book published by the Mayo Clinic based on research and clinical experience. This diet can change habits to be healthier, and reduce the risk of several types of diseases, such as diabetes, high blood pressure, heart disease, and sleep apnea.
Two Phase Diet in the Mayo Diet
Keep in mind, the mayo diet is a long-term weight control that pays attention to overall health, so it doesn’t just determine the diet. The real mayo diet emphasizes changing your daily eating habits to become healthier.
The mayo diet consists of 2 phases, namely:
1. Lose it!
The mayo diet starts with an initial phase called Lose It! This phase lasts for 2 weeks, with the aim of reducing your weight. In the first 2 weeks, you will lose about 2–4.5 kilograms of weight.
In this phase, 5 unhealthy habits are replaced by a healthy lifestyle. For example, the habit of eating fatty foods, sweet snacks, or eating while watching television, is replaced by eating a healthy breakfast, 4 servings of vegetables and 3 servings of fruit per day, choosing whole grains and healthy fats, and exercising regularly.
In the mayo diet, there is a food pyramid that is a nutritional guide. The pyramid places vegetables and fruit as the largest consumption, followed by the intake of carbohydrates, meat and dairy products, and fat. Meanwhile, for sweet foods, the amount is very limited every day.
The mayo diet also encourages physical activity and exercise. This aims to help the body burn calories. It starts with a duration of about 5–10 minutes and increases gradually. For maximum performance, it is recommended that you do 30 minutes of moderate intensity exercise per day.
2. Live it!
Two weeks after the Lose it phase is the Live it! In this phase, you need to be more active in exercising while making food choices, portion sizes, menu planning, and sticking to healthy habits. This phase can also help you maintain your target weight permanently.
Calorie Restriction on the Mayo Diet
There are several levels of calorie intake to the mayo diet. At the start of the mayo diet, the recommended calorie intake varies. Following are the calorie restriction, adjusted for gender and body weight:
Number of calories in women
- 200 calories per day for women weighing <110 kg
- 400 calories per day for women weighing 110–135 kg
- 600 calories per day for women over 140 kg
Number of calories in men
- 400 calories per day for men weighing <110 kg 600 calories per day for men weighing 110–135 kg 800 calories per day for men weighing> 135 kg
As an illustration, the calorie intake of 1,200 per day consists of 4 or more servings of vegetables, 3 or more servings of fruit, 4 servings of carbohydrates, 3 servings of protein or dairy products, and 3 servings of fat.
Daily Menu for the Mayo Diet
After understanding the concept of the mayo diet and limiting the number of calories for men and women, you can apply the sample mayo diet menu for the intake of 1,200 calories below:
- The breakfast menu consists of 1 small banana, ¾ cup or about 95 grams of whole grain cereal, and calorie-free drinks.
- The lunch menu consists of 1 serving of salad, 1.5 teaspoons of butter, 75 grams of pineapple, 1 slice of whole wheat bread, and a calorie-free drink.
- The dinner menu consists of 3 ounces of shellfish, 1 teaspoon of olive oil, mashed potatoes with a mixture of cauliflower and garlic, 1 cup of beets or about 175 grams, and a calorie-free drink.
- The snack menu consists of 2 plums and 8 biscuits made of wheat.
The mayo diet can be done by enjoying a variety of types and amounts of food, as long as it matches the recommended calorie intake. This type of diet is suitable for those of you who want to improve eating habits and unhealthy lifestyles and replace them with better ones in the long term.
Before deciding on any diet menu, including choosing the mayo diet menu, you are advised to consult your doctor first. This is especially important if you have certain health conditions.