Table of contents:
- Phases in Running the Mayo Diet
- Restriction on the Number of Calories on the Mayo Diet Menu
- Daily Mayo Diet Menu
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 he alth. However, the mayo diet must be done correctly so that the benefits obtained can be maximized
Diet mayo was compiled 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 he alth condition of the body.
So, this diet is not only centered on the daily diet, but also emphasizes a he althy lifestyle.
If done correctly and according to the instructions, diet mayo can maintain a he althy 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:
Diet mayo begins with an initial phase called Lose It. This phase lasts for 2 weeks with the aim of losing weight.
In the Lose It phase, unhe althy habits are replaced with a he althy lifestyle. For example, the habit of consuming fatty foods is replaced with he althy 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, diet mayo 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 lose about 2–4.5 kg in weight. For maximum results, it is recommended that you exercise at moderate intensity for about 30 minutes per day.
After 2 weeks of undergoing the Lose It phase, you will enter the Live It phase. 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 he althy habits.
The Live It phase 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.
Restriction on the Number of Calories 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 every day. However, everyone has a different calorie limit, according to gender and weight.
This calorie limit determines the diet mayo 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 is a calorie restriction on the mayo diet menu:
Total 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:
- 1200 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
Total 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 calorie restriction for men and women, you can apply an example of a diet mayo menu for an intake of 1,200 calories as follows:
For breakfast, you can consume 1 whole wheat bread spread with 1½ teaspoon margarine, 3 egg whites, 1 pear, and black coffee or tea.
You can eat 85 grams of grilled chicken, 180 grams of steamed asparagus, 170 grams of low-fat yogurt and cup of raspberries.
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.
Snacks can be half a banana and steamed vegetables, such as broccoli or carrots.
If you still feel hungry while following this mayo diet program, consume more fruits and vegetables as snacks. Make sure to always eat fresh fruit and vegetables, and avoid adding sugar or s alt.
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 adopt a he althy 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 especially important if you have certain medical conditions, such as diabetes.