The Mayo Clinic Diet: How It Works and What to Know

In the diet world, fads come and go, but registered dietitians and scientists agree that developing and sticking with healthy habits is a smart approach that can keep extra weight off in the long term.

One of the most touted programs that adheres to this idea is the Mayo Clinic Diet, which weight loss and nutrition experts at the world-renowned clinic developed based on their research.

The Mayo Clinic Diet has consistently ranked high among the top-rated diets for overall health and weight loss, per U.S. News & World Report’s annual survey. (1) The Mayo Clinic Diet, the book that details the plan, is in its third edition as of January 2023.

When compared with other popular, commercial weight loss programs on the market, the Mayo Clinic Diet seems less like a fad diet (no juicing or fasting involved) and more like a diet and lifestyle overhaul that aims to help you move more and replace bad eating habits with healthier ones. That may be why U.S. News rated it No. 5 in Best Diets Overall, No. 9 in Best Diets for Healthy Eating, and even No. 4 in Best Diabetes Diets in its 2022 rankings, which involved 40 diets total. (1)

Because the Mayo Clinic Diet doesn’t involve any major dietary restrictions or overemphasis on particular nutritional groups, following this eating plan is more likely to lead to sustained long-term weight loss than more restrictive diets, such as the carnivore diet or the cabbage soup diet, according to a 2018 report. (2)

The Mayo Clinic Diet is divided into two parts — “Lose It!” and “Live It!” — with slightly different instructions for each. Phase 1 (Lose It!) is meant to kick off the weight loss process, and phase 2 (Live It!) helps you continue and maintain the healthy habits.

Below is a look at what you’ll be tasked with in each phase of the plan.

Lose It! is designed to help you lose the 6 to 10 pounds (lbs) listed on the book’s cover. To lose 1 to 2 lbs per week, you’ll need to take in at least 500 to 1,000 fewer calories each day, according to Harvard Health Publishing. (3) This phase lasts for two weeks and focuses on 15 habits, calling for you to add five healthy habits, break five unhealthy habits, and adopt five bonus healthy habits.

An example of a habit you’ll learn to break is eating while watching TV, and one you’ll learn to add is exercising for at least 30 minutes each day. (4)

The Lose It! phase is more restrictive than the Live It! phase because it’s intended to jump-start weight loss and healthier behaviors.

What you can’t do during the Lose It! phase:

• Drink alcohol
• Eat while watching TV
• Eat out

What you can’t eat:

• Sugar that doesn’t come from fruit naturally
• Heavily processed foods, like junk food and packaged snacks

What you can do:

• Start a daily exercise routine for at least 30 minutes

What you can eat:

• As many vegetables and fruits as you want
• Whole grains
• Lean protein and dairy
• Healthy fats

Potentially needing to reduce your calorie intake during this phase may be a stumbling point for some people, says Tracy Lockwood Beckerman, RD, author of The Better Period Food Solution. If that happens, she suggests gradually reducing your calorie count over a longer period of time to avoid sluggishness or feeling hungry. (Your target daily calorie intake will be based on your starting body weight and gender.)

Once you’ve learned to practice healthier eating patterns and start becoming active during the Lose It! phase, you can begin to map out a long-term strategy you will be able to maintain. That’s what the Live It! phase is designed to do.

This phase doesn’t task you with cutting any foods from your diet but instead focuses on eating in moderation. It provides a rough guide on serving sizes via the Mayo Clinic Healthy Weight Pyramid, to help you meet your daily calorie goals. (5) There is also information on making smart food choices, planning meals, and sticking to an exercise routine.

If you follow traditional dietary guidelines from the U.S. Department of Agriculture, you’ll eat more of these: (6)

• Vegetables
• Fruits
• Whole grains
• Lean protein and dairy

And less of these:

• Sweets, with an aim to reduce your intake to a maximum of 75 calories per day

You can follow the eating plan by using the book or registering for an online membership to the Mayo Clinic Diet. Monthly subscription fees range from $20 to $50 a month (depending on length of commitment), and include additional tools like journals and trackers to measure progress on nutrition, fitness, and healthy habits.

The membership also has meal plans that include all types of diets, including keto-friendly, high protein, vegetarian, Mediterranean, and more. You can also find recipes and custom fitness routines through the resources offered through the membership, as well as through their Facebook group.

Instead of requiring strict calorie counting like many popular diets, the Mayo Clinic Healthy Weight Pyramid acts as a guideline for decision-making. Your larger portions should come from foods at the bottom of the pyramid, like vegetables and fruits. The higher up you go on the pyramid, the smaller the portion should be. (5)

Below is a sample menu based on the Mayo Clinic Healthy Weight Pyramid.

Note that the fruit and veggie servings listed here are only suggestions — these portions are unlimited on the Mayo Clinic Diet. Also, note that your specific meal plan will need to be adjusted to however many calories you’re aiming for daily.

For each of your meals, enjoy a calorie-free beverage, such as tea or water.

Day 1

Breakfast 1 ½ cup whole-grain cereal paired with 1 cup nonfat Greek yogurt and 1 cup of raspberries

Lunch Large salad with 2 cups arugula, 1 cup of carrots, 1 cup of cucumber, 1 cup of beets, and 4 ounces (oz) shrimp, paired with a whole-grain roll with 1 teaspoon (tsp) of butter, and 2 clementines

Dinner Stir-fry with 2 ½ oz boneless, skinless chicken breast, ¹⁄₃ cup cooked brown rice, and 2 cups sautéed bell peppers and carrots

Snack A small apple

Day 2

Breakfast 1 cup reduced-calorie, fat-free yogurt with 1 cup sliced strawberries and 1 slice of whole grain toast with 1 ½ tsp nut butter

Lunch Large salad with 2 cups romaine, 1 cup shredded carrots, 1 cup of red bell pepper slices, 1 cup diced cucumbers, and 2 ½ oz grilled boneless, skinless chicken breast, 1 tablespoon (tbsp) of olive oil and vinegar (or a less healthy option, Italian dressing), and 1 small banana

Dinner 2 oz grilled salmon with lemon spritz served on a bed of raw baby spinach (2 cups), 1 whole-grain roll with up to 1 tsp of butter, and ¾ cup of berries

Snack 1 cup celery sticks and 3 tbsp hummus

Day 3

Breakfast 1 egg cooked in a nonstick pan, 1 slice of whole-grain toast with up to 2 tsp of trans-fat-free margarine spread, and 1 medium orange

Lunch Roast beef sandwich (3 oz of lean roast beef on 1 small whole-grain roll, with mustard, lettuce, tomato, and onions), ½ cup of carrot sticks, and 1 cup of grapes

Dinner Stir-fry with 4 oz sautéed shrimp and 1 ½ cups snap peas, over ¹⁄₃ cup cooked brown rice

Snack A small apple

Day 4

Breakfast 1 whole-grain bagel (3-inch diameter) with up to 3 tbsp of fat-free cream cheese, and 1 medium-sized orange

Lunch Smoked turkey wrap on a 6-inch whole wheat wrap (3 ounces turkey, with lettuce, tomato, onion and salsa), 1 cup of sliced cucumbers and tomatoes in vinegar, and 1 small apple

Dinner 2 oz of broiled flank steak, ½ medium baked potato with up to 2 tbsp sour cream, or 1 tsp of butter, ²⁄₃ cup of green beans, and 1 small pear

Snack 1 cup carrot sticks with up to 3 tbsp of fat-free ranch dressing

Day 5

Breakfast Fruit and yogurt parfait with 1 cup reduced-calorie, fat-free yogurt and 1 cup raspberries, 1 (3-inch diameter) whole-grain bagel with 1 ½ tsp of nut butter

Lunch Chicken and veggie wrap in a 6-inch whole-grain tortilla (with 2 ½ oz shredded, cooked chicken breast, lettuce, tomatoes, cucumbers, and 2 tsp of mayonnaise), ½ cup carrot sticks, and 1 small nectarine

Dinner 3 oz of pork tenderloin, 1 cup of asparagus, 3 baby potatoes drizzled with 1 teaspoon of olive oil, and 1 cup of blueberries

Snack 1 cup of carrot sticks and 3 tbsp hummus

Day 6

Breakfast Whole-grain pancake (4-inch diameter) topped with ¾ cup of blueberries and 1 ½ tbsp of maple syrup, plus 1 cup of skim or low-fat milk

Lunch Whole-grain bagel (3-inch diameter) topped with 1 ½ tbsp of peanut butter and a sliced small banana, 1 cup of reduced-calorie, fat-free yogurt, and 4 celery stalks

Dinner Open-faced turkey burger (2 ½ oz of lean ground turkey patty with lettuce, tomato, and onion on ½ a small whole-grain bun) and 1 medium orange

Snack ½ cup celery sticks, slices from 1 small apple, and 2 ½ tsp of peanut butter

Day 7

Breakfast Whole-grain English muffin topped with 1 egg, ½ cup spinach, and tomato slices, and 2 clementines

Lunch Turkey pita (½ of a 6-inch diameter whole-grain pita filled with 4 oz deli turkey, lettuce, tomato, and onion, and a drizzle of balsamic vinegar), 3 cups of lettuce topped with ½ cup of pomegranate (or berries), and 1 tsp of olive oil and balsamic vinegar to taste

Dinner 3 oz of broiled tilapia, 3 baby red potatoes with a drizzle of olive oil, 1 ¹⁄₃ cups green beans, and 1 cup of strawberries

Snack 15 cherries and ½ cup baby carrots

The only research on the Mayo Clinic Diet has been conducted by the Mayo Clinic itself, says Natalie B. Allen, RD, the dietitian for the athletics department at  Missouri State University in Springfield. Thus, because there’s no third-party investigator for the plan, corresponding study results may be biased, she explains.

But other general studies on diet and weight loss programs, like findings from a review published in JAMA that investigated several popular diets, suggest reducing fat and carb intake can be effective for weight loss. (7) The review also found evidence to support recommending any diet that a person can and will stick to in the long term for successful weight loss.

Allen says the Mayo Clinic Diet’s fundamental tenets suggest it’s easy to follow, which can lead to good results. “They’re really promoting the basics, which is definitely effective,” Allen says.

The basic nutrition needs the plan covers is another benefit, Lockwood Beckerman says. “We know Americans don’t eat enough fruits and vegetables, and this diet does a really good job of increasing produce in our diets,” she says. Participants are encouraged to eat plenty of fruits and vegetables, which can have health benefits that extend beyond weight loss: There is evidence to suggest that increased fruit and vegetable intake is associated with a lower risk of cardiovascular disease, high blood pressure, some types of cancer, type 2 diabetes, gastrointestinal health, and aging-related eye diseases, notes Harvard. (9)

Because the diet focuses on eating lots of fruits and vegetables, being physically active, and learning healthier routines, it’s doable for many people who are looking to lose weight and improve their overall health.

There aren’t extreme restrictions, and the diet’s general principles help you learn more about meal planning, portion size, and breaking unhealthy habits compared with most other fad diets. “It does a good job of helping you be intuitive and mindful of your food intake,” Lockwood Beckerman says.

Relatively speaking, the Mayo Clinic Diet is also inexpensive to follow. You can buy the digital edition on Amazon, which can be used on its own. (At time of publication, the book was $11.99 on Amazon Kindle.) An online membership will cost you the aforementioned monthly fee, but it’s not essential to practicing the diet.

If you’re someone who doesn’t want to count calories or eliminate entire food groups, the Mayo Clinic Diet may be a good choice for you.

But because the diet guidelines are general, Allen recommends consulting a medical professional who can help guide you in making these changes.

Most of Lockwood’s patients who have used the Mayo Clinic Diet were motivated to lose weight because of another medical condition, like high blood pressure or type 2 diabetes. She says the diet can be easily adapted for these individuals’ needs with the help of a registered dietitian, physician, or certified diabetes educator (CDE).

Not every eating approach or weight loss strategy works well for every person, but experts agree there aren’t any major red flags with the Mayo Clinic Diet. For instance, there’s no severe calorie restriction, food group limitations, or severe exercise requirements.

As a bonus, the program can be tweaked to fit different individuals’ needs with the help of a medical professional.

Regardless, if you decide to try the diet, you’ll need to put in some work; you and you alone will be responsible for putting the diet into practice and tracking your progress with it. The Mayo Clinic Diet provides a guide and plenty of resources, but you will have to commit to grocery shopping regularly for food that adheres to the plan, taking time to prep and cook meals, and keeping yourself on track. That means recording the necessary data and weighing yourself regularly.

Additionally, if you’re someone coming from a background of body image issues or eating disorders, Allen cautions against this diet because the Lose It! phase could trigger unhealthy relationships with food.

It’s important to note that the Mayo Clinic Diet was designed for general weight loss. People who have a specific health condition or who aren’t sure how to adapt the diet to their lifestyle should work with their healthcare team. For example, if you have diabetes, heart disease, or kidney disease, your dietary requirements are going to be slightly different. Your doctor or a registered dietitian can help you make changes as needed.