Lose Weight and Take Care of Your Health

The Mayo Diet was created by a team from the Mayo Clinic Diet based on the results of research and clinical trials. Because it aims to lose weight in the long term, this diet also emphasizes the importance of a healthy lifestyle. How do I get started? Here’s the explanation.

Phases in Starting the Mayo Diet

If you want to start the mayo diet, you need to do two phases so that the results are more optimal. The two phases include:

1. Reduce

This phase lasts for 2 weeks and aims to reduce weight. The first step is to replace fatty foods with healthy foods consisting of 4 servings of vegetables and 3 servings of fruit per day, plus whole grains. In addition, you also need to exercise regularly to burn calories, for example exercising for about 5-10 minutes every day. As a result, you will experience a weight loss of about 2-4.5 kg in the first 2 weeks. For optimal results, it is recommended that you exercise at moderate intensity for about 30 minutes per day.

2. living

After 2 weeks of undergoing the reducing phase, then you will enter the living phase. In this phase, your healthy lifestyle will be more visible, such as exercising regularly, making food choices, determining food portions, and being more consistent in living a healthy lifestyle. Stable weight loss, which is about 0.5-2 kg per week, will occur in this phase. Your weight loss will continue until you reach the desired weight target, you can even maintain your target weight permanently.

Daily Mayo Diet Menu

After knowing the phases that are run in the mayo diet, then you can apply the mayo diet menu list for 1,200 calorie intake as follows:

1. Breakfast

To start the day, you should eat 1 whole wheat bread spread with 1 teaspoon margarine, 3 egg whites, 1 pear, and black coffee or tea.

2. Have lunch

For lunch, you can eat 85 grams of grilled chicken, 180 grams of steamed asparagus, 170 grams of low-fat yogurt, and half a cup of raspberries.

3. Dinner

The menu list for dinner, which is 85 grams of shrimp cooked with 1 teaspoon of olive oil, half a cup of brown rice, and 150 grams of broccoli.

4. Snack

For a snack, you can choose half a banana and steamed vegetables, such as broccoli or carrots.

To avoid feeling hungry during the mayo diet, it is recommended to eat more fresh vegetables and fruits as snacks and make sure not to add sugar or salt. When running the mayo diet, you can still eat a variety of other types of food, but make sure it is in accordance with the recommended calorie intake.

Before going on the mayo diet, you should first consult with your doctor so that it fits your health condition. This is important because it can prevent things that are harmful to your health if you have certain medical conditions, such as diabetes or high blood pressure.