Healthline Diet Score: 3.5 out of 5

Some diets can be difficult to stick to, causing people to lose motivation.

Unlike many short-term options, the Mayo Clinic Diet is intended to be a sustainable plan that you can follow for life.

Instead of banning certain foods, he focuses on replacing unhealthy behaviors with ones that are more likely to support weight loss.

What is the Mayo Clinic diet?
The Mayo Clinic Diet was developed by weight loss experts at the Mayo Clinic, one of the leading hospital systems in the United States.

It is based on the original Mayo Clinic Diet book first published in 1949 and most recently updated in 2017. A separate magazine and member website is also available.

The Mayo Clinic Diet uses a pyramid to encourage exercise and illustrate amounts of particular foods that you should eat while on the diet.

Fruits, vegetables, and physical activity make up the base of the pyramid. Carbohydrates comprise the next layer, followed by protein, fat, and finally sweets.

While the pyramid defines carbohydrates as breads and grains, keep in mind that certain starchy vegetables, such as corn and potatoes, count as carbohydrates on this diet.

The diet encourages you to limit your portion sizes and teaches you how to plan your meals around your food pyramid.

Potential Benefits
The Mayo Clinic diet is based on several habits that can benefit your health.

First, encourage the consumption of fruits and vegetables.

Studies show that a diet rich in fruits and vegetables can reduce the risk of heart disease, cancer, and overall mortality (3).

Second, the Mayo Clinic Diet recommends at least 30 minutes of exercise a day, which can reduce the risk of certain chronic conditions, such as diabetes and heart disease.

Exercise can help prevent diabetes by improving insulin sensitivity, resulting in lower blood sugar levels (4).

Regular exercise is also associated with better heart health, as it decreases inflammation and reduces risk factors for heart disease, such as high blood pressure and high cholesterol (5).

Finally, the Mayo Clinic Diet focuses on behavior-based changes, such as exercise and adding fruits and vegetables to your routine. Behavior-based weight loss interventions can result in greater weight loss compared to other diets.

In a large review of 124 studies in more than 62,000 people, participants in behavior-based weight loss programs lost more weight, regained less weight, and had a lower risk of diabetes than those in control groups (6 ).

Possible downsides
The main drawback of the diet is that it can be demanding and laborious.

You are responsible for planning your meals, shopping for groceries, and preparing your food according to guidelines, so you can expect to spend a lot of time in the kitchen.

Also, the diet discourages some foods that can provide health benefits and important nutrients, such as egg yolks.

Also, following the Mayo Clinic diet may not be convenient. Eating out can be difficult, and snacks are limited to fruits and vegetables.