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The Mayo Clinic Diabetes Diet

The Mayo Clinic Diabetes Diet

A special program to balance your sugar levels from the Mayo Clinic.

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  • Established: 2011
  • Founder: Weight Loss Experts at Mayo Clinic
  • Headquarters: Rochester, Minnesota
  • Accessibility: Book
  • Diet Type: Type 2 diabetes, low-sugar, low-fat
  • Gender: Male and female

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The weight loss experts at the famed Mayo Clinic have come together to create The Mayo Clinic Diabetes Diet. This diet is perfect for those that have been diagnosed with type 2 diabetes or those that are at risk for it. There are three steps to The Mayo Clinic Diabetes Diet including lose it, live it and all the extra stuff. The lose it section is to help you get started while the live it section is designed to keep you on track. Lastly, the all the extra stuff section provides lots of helpful tips and tools that will help you improve your health for a lifetime. The weight loss experts at the Mayo Clinic have helped thousands of patients which has enabled them to identify the key habits of people who maintain a healthy weight. Through their research they have also identified the habits of those who are unhealthy.

All of the research conducted has culminated into the five good habits that you will be introduced to in this book. There are also five unhealthy habits that you will be asked to break so that you can get your blood sugar to a healthy level. Additionally, the book also includes five bonus habits that will increase your weight loss and improve your chances for successfully managing your weight and blood sugar for life.

  • Book includes the expertise of the weight loss experts at the Mayo Clinic
  • Encourages replacing bad habits with good ones
  • Diet incorporates three simple to follow sections
  • Encourages healthy eating as well as exercise
  • No need for food scales or calculators
  • Eat when you’re hungry
  • Set goals and work towards them
  • Gives a breakdown of diabetes and the importance of making changes right away
  • None to speak of

The Mayo Clinic Diabetes Diet is comprised of three different parts. The first part of the diet is Lose It! This is the first step and allows you to jump-start your weight loss with a two-week quick start. This part is designed to help you shed pounds in a safe and healthy way. You can basically get started with this part after you’ve read the first two chapters of the book. This section is lean on background info because you are encouraged to get started quickly. During this phase of the diet you will be asked to add five good habits to your routine, break five bad habits and adopt five bonus habits. The habits are listed below:

Add Five Habits

  • Eat a healthy breakfast as the first of three daily meals
  • Eat vegetables and fruits: four or more servings daily of vegetables and three or more of fruits
  • Eat whole grains including whole-grain bread, brown rice, oatmeal and others
  • Eat healthy fats including olive and vegetable oils and nuts
  • Move! Walk or exercise for 30 minutes or more every day

Break Five Habits

  • No TV while eating and only as much TV time as you spend exercising
  • No sugar: eat only what’s naturally found in fruit
  • No snacks except vegetables and fruits
  • Moderate meat and low-fat dairy with meat servings the size of a deck of cards
  • No eating at restaurants unless the meal fits the program

Adopt Five Bonus Habits

  • Keep food records by writing down everything you eat
  • Keep activity records including the type of activity, duration and intensity
  • Move more! Walk or exercise for 60 minutes or more every day
  • Eat real food that is mostly fresh and healthy frozen or canned food
  • Write down your goals and what motivates you each and every day

The second part of The Mayo Clinic Diabetes Diet is called Live It! This part provides a steady weight loss of one to two pounds per week until you reach your goal weight. After you reach your goal weight, you will also be using this part to maintain your weight for the rest of your life. There is no specific time length for this phase of the diet because of that. While you are in the Live It! stage of the program, you can go back to Lose It! to boost your weight loss if you need to.

The last part of the program is all the extra stuff. This includes all of the additional information you will need to understand the whys and hows of what you’re doing in the first two parts of the program. This section includes your meal planners, recipes, tips on overcoming challenges and everything else you will need. Overall this program is very straight forward and easy to follow.

There are sample menus included in the book. Each menu offers generous servings of vegetables, fruits, carbohydrates, protein, dairy and fats. The sample menus are 1,200 calories but you can make adjustments if you need a higher calorie intake each day. Below is a sample menu:

  • Breakfast: 1 cup fat-free yogurt mixed with 1 serving of fruit
  • Lunch: 1 serving tuna and pasta salad; 1 small orange
  • Dinner: 1/3 12-inch crust cheese pizza; green salad with 2 Tbsp. fat-free salad dressing
  • Snack: 1 small apple, sliced

As revealed in the habits that you will be adopting on this program, exercise is very important. You start out by adding in 30 minutes per day and then progress to 60 minutes per day. Something else that is encouraged is to work out while you are watching TV. This is a great way to enjoy entertainment while also burning calories. The book gives a breakdown of how you need a deficit of 3,500 calories to lose one pound. Exercise can help you reach this deficit much faster which will help you drop pounds faster. With The Mayo Clinic Diabetes Diet you start where you are and do what you can. Some pointers are given to get you started including:

  • Walk before you run
  • Do what you enjoy
  • Pick a time and stick with it
  • Warm up
  • Break things up
  • Find an exercise buddy
  • Be realistic
  • Be prepared

The focus of your exercise is on aerobic types of exercise and there are some common recommendations given. You are encouraged to keep an activity journal which showcases what exercise you’ve completed, its duration and your intensity level. Once you can handle it, you are encouraged to move from 30 minutes of daily exercise to 60 minutes. To burn even more calories you can do exercises with a higher intensity. You are also encouraged to introduce strength training and exercises that focus on stretching and flexibility. There is a chart included showing how many calories you can burn in one hour depending on what type of exercise you are doing. Some of the suggested exercises are listed below:

  • Walking
  • Jogging
  • Bicycling
  • Swimming
  • Water Aerobics
  • Rowing
  • Cross-country skiing
  • Exercising with fitness equipment

Anyone with type 2 diabetes or in the pre-diabetic category can surely benefit from the advice given in The Mayo Clinic Diabetes Diet. The health practices that are requested in this book would actually be helpful for everyone that wants to lose weight and keep it off or for someone that wants to maintain a healthy lifestyle. The Mayo Clinic is known for their extended research and knowledgeable doctors.This book offers top notch advice that can help you lose weight. It may be hard at first to get rid of the old unhealthy habits and new ones, but in the end you will see results from your hard work.

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(Page 1 of 1, 1 total comments)

Katherine Lord

I would love to get rid of 20 ponds soon Katherine how do I go about it?

posted Nov 17th, 2011 2:31 pm


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