Diet mayo is a type of diet that is quite popular. This diet menu is not only aimed at losing weight, but also maintaining overall body health. However, the mayo diet must be done correctly so that the benefits obtained can be maximized.
Diet mayo was developed by the Mayo Clinic Diet team based on the results of research and clinical trials. This diet generally aims to lose weight in the long term, taking into account the overall health condition of the body.
So, this diet is not only centered on the daily diet, but also emphasizes a healthy lifestyle.
If done correctly and according to the instructions, diet mayo can maintain a healthy body and reduce the risk of various diseases, such as diabetes, high blood pressure, heart disease, and sleep apnea.
Phases in Running the Mayo Diet
In running the mayo diet, there are two phases that you must go through, namely:
Lose It!
Diet mayo begins with an initial phase called Lose It. This phase lasts for 2 weeks with the aim of reducing weight.
In phase Lose It, unhealthy habits are replaced with a healthy lifestyle. For example, the habit of consuming fatty foods is replaced with healthy foods that are equipped with 4 servings of vegetables and 3 servings of fruit per day, as well as whole grains.
In addition to food consumption, the mayo diet also encourages physical activity and exercise to burn calories. You can start exercising for about 5–10 minutes each day and gradually increase the duration.
In the first 2 weeks, you will experience a weight loss of about 2–4.5 kg. For maximum results, it is recommended that you exercise at moderate intensity for about 30 minutes per day.
Live It!
After 2 weeks of undergoing phase Lose It, you will enter the phase Live It. In this phase, you must be more active in exercising while making food choices, determining portion sizes, planning diet menus, and being more consistent in carrying out these healthy habits.
Phase Live It allows you to experience a steady weight loss of about 0.5–2 kg per week until you reach your target weight. In this phase, you can also maintain your target weight permanently.
Calorie Restriction on the Mayo Diet Menu
The mayo diet menu has a food pyramid that serves as a nutritional guide. The pyramid places vegetables and fruit as the most consumed, followed by the intake of carbohydrates, meat and dairy products, and fats. As for sweet foods, the amount is very limited every day.
The rules for consuming food on the mayo diet menu also vary, depending on the calories you want to achieve each day. However, everyone has different calorie limits, according to gender and weight.
This calorie limit determines the mayo diet menu that you will consume every day. For example, if your daily consumption limit is 1,200 calories, a diet mayo menu should include 4 or more servings of vegetables, 3 servings of protein or dairy products, and 3 servings of fat.
The following are restrictions on the number of calories on the mayo diet menu:
Number of calories in women
The number of calories needed by women is certainly not the same as men. The following is a daily calorie limit that can help you determine the mayo diet menu:
- 1,200 calories per day for women weighing <110 kg
- 1,400 calories per day for women weighing 110–135 kg
- 1,600 calories per day for women weighing over 136 kg
Number of calories in men
Men need more calories than women. Therefore, the men's daily calorie restriction for the mayo diet menu is as follows:
- 1,400 calories per day for men weighing <110 kg
- 1,600 calories per day for men weighing between 110–135 kg
- 1,800 calories per day for men weighing >136 kg
This calorie limit is intended to help you estimate portion sizes and what menus to prepare.
Daily Mayo Diet Menu
After understanding the concept of diet mayo and limiting the number of calories for men and women, you can apply an example of a diet mayo menu for 1,200 calories intake as follows:
Breakfast
For breakfast, you can consume 1 whole wheat bread spread with 1 teaspoon margarine, 3 egg whites, 1 pear, and black coffee or tea.
Have lunch
You can eat 85 grams of grilled chicken, 180 grams of steamed asparagus, 170 grams of low-fat yogurt, and cup of raspberries.
Dinner
Dinner that you can consume is 85 grams of shrimp cooked with 1½ teaspoon of olive oil, cup of brown rice, and 150 grams of broccoli.
Snack
A snack can be half a banana and steamed vegetables, such as broccoli or carrots.
If you still feel hungry while following the mayo diet program, consume more fruits and vegetables as snacks. Make sure to always eat fresh fruit and vegetables, and avoid adding sugar or salt.
During the mayo diet, you can still enjoy various types of food, as long as it is in accordance with the recommended calorie intake. This type of diet is suitable for those of you who want to implement a healthy lifestyle in the long term.
However, before deciding on any diet menu, including the mayo diet menu, you should first consult with your doctor. This is important, especially if you have certain medical conditions, such as diabetes.