The Mayo Clinic Diet, 2nd Edition: Completely Revised and Updated - New Menu Plans and Recipes

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9781945564000: The Mayo Clinic Diet, 2nd Edition: Completely Revised and Updated - New Menu Plans and Recipes
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Eat well. Enjoy life. Lose weight.

This completely revised and updated edition of the popular Mayo Clinic Diet is a practical, no-nonsense approach to weight loss designed to help individuals lose weight and, most importantly, keep it off. The book includes to step-by-step advice on key behavior changes to promote weight loss, plus four weeks of daily menus and all-new recipes.

The Mayo Clinic Diet is based on years of experience with literally thousands of individuals trying to lose weight. We’ve identified leading habits of people who maintain a healthy weight and the unhealthy habits of those who don’t. Based on this information, we’ve established five habits to include in your daily routine, five habits to break, and five bonus habits to increase your chances of lasting success.

The Mayo Clinic Diet is composed of three sections to get you started, to keep you on track, and to give you the knowledge and tools you need to stay the course.
 

  1. Lose It! is a two week quick-start program designed to help you lose 6 to 10 pounds in a safe and healthy way.

  2. Live It! is a long-term maintenance plan in which you continue to lose 1 to 2 pounds a week until you reach your goal. In the process, you learn how to maintain a healthy weight for life.

  3. All the extra stuff includes meal plans, recipes, food lists, tips on overcoming challenges and much more.


Best of all, the program is enjoyable. Eating is one of the great joys in life. What you eat on this diet has to taste good, or you won’t do it. The Mayo Clinic Dietemphasizes foods that are healthy and taste good. Plus, you don’t have to worry about starving yourself. When you’re hungry, you can eat.

What works is a diet that’s easy and simple — a diet you can live with for life!

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About the Author:

Donald D. Hensrud, M.D., is the director of the Mayo Clinic Healthy Living Program. He is a consultant in the departments of General Internal Medicine and Preventive, Occupational and Aerospace Medicine at Mayo Clinic Rochester, Minnesota, and an associate professor of nutrition and preventive medicine at Mayo Clinic College of Medicine. As a specialist in nutrition and weight management, Dr. Hensrud advises individuals on how to achieve and maintain a healthy weight. He conducts research in weight management and he regularly writes and speaks on nutrition-related topics. Mayo Clinic is a world leader in patient care and health information. Located in Rochester, Minn., Jacksonville, Fla., and Scottsdale/Phoenix, Ariz., along with multiple community-based practices, Mayo employs more than 3,300 physicians, scientists and researchers working together to care for patients and advance medical science.

Excerpt. Reprinted by permission. All rights reserved.:

Table of Contents:

PART 1 ~ LOSE IT! 6

What is The Mayo Clinic Diet? 8

CHAPTER 1 Ready, set, go 10

Before you start 12

Finding your inner motivation 13

Readiness quiz 14

Your starting point 17

CHAPTER 2 Add 5 Habits 20

Eat a healthy breakfast 22

Eat vegetables and fruits 24

Eat whole grains 26

Eat healthy fats 28

Move! 30

Mayo Clinic Healthy Weight Pyramid and Healthy Dining Table 32

CHAPTER 3 Break 5 Habits 34

No TV while eating 36

No sugar 38

No snacks 40

Limited meat and low-fat dairy 42

No eating at restaurants 44

CHAPTER 4 Adopt 5 Bonus Habits 46

Keep food records 48

Keep activity records 50

Move more! 52

Eat ‘real food’ 54

Have a daily goal 56

CHAPTER 5 What have you learned? 58

Analyzing your results 60

Habit tracker 61

PART 2 ~ LIVE IT! 64

CHAPTER 6 The next phase 66

From short-term to lifelong 67

A new path 70

Live-It! in real life 72

CHAPTER 7 Know your goals 76

Personal goals 79

Performance vs. outcome 81

Setting SMART goals 83

CHAPTER 8 Set your targets 84

Selecting your daily calorie target 85

Determining your daily servings targets 86

Quick guide to servings sizes 89

CHAPTER 9 Create your eating plan 92

Eating to the pyramid and dining table 94

Planning your meals 97

Portions vs. servings 101

CHAPTER 10 Expand your activity plan 110

Reduce the time you sit 112

Get more fit 114

Keep at it 116

CHAPTER 11 Track your progress 120

Why track? 122

Tracking tips 124

Transitioning from tracking to monitoring 129

CHAPTER 12 Seek support 130

Asking for help 132

Getting your family on board 134

Other types of support 136

PART 3 ~ ALL THE EXTRA STUFF 140

CHAPTER 13 What’s your healthy weight? 142

What is a healthy weight? 144

Why am I overweight? 148

CHAPTER 14 Energy, calories and weight 150

Dietary sources of energy 152

Your energy account 156

CHAPTER 15 The Mayo Clinic Healthy Weight Pyramid 162

Energy density 163

Less dense, more filling 165

CHAPTER 16 Making meals easier 172

Time-saving strategies 177

Learning to mix and match 182

CHAPTER 17 Eating out 188

Eating at fast-food restaurants 191

Your guide to healthy ethnic cuisine 200

CHAPTER 18 How to change behaviors 202

Preparing for change 204

Changing your behaviors 205

CHAPTER 19 Burning even more calories 212

Speed calorie burn with higher intensity 215

Calories burned in 1 hour 219

CHAPTER 20 I slipped up — what do I do? 220

Lapse and relapse 222

Behavior chains 223

Action Guide to weight-loss barriers 234

Pyramid servings at a glance 256

Recipes for weight loss 284

Menu guide 300

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