The Mayo Clinic Diabetes Diet

Name: The Mayo Clinic Diabetes Diet
Item: The Mayo Clinic Diabetes Diet
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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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BACKGROUND

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.

PRO

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

CON

None to speak of

DIET and NUTRITION

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

EXERCISE

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

CONCLUSION

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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