Lose weight for life with the official Mayo Clinic Diet (2024)

The Mayo Clinic Diet: A weight-loss program for life

The Mayo Clinic Diet is a lifestyle approach to weight loss that can help you maintain a healthy weight for a lifetime.

By Mayo Clinic Staff

The Mayo Clinic Diet is a long-term weight management program created by a team of weight-loss experts at Mayo Clinic.

The program has been updated and is designed to help you reshape your lifestyle by adopting healthy new habits and breaking unhealthy old ones. The goal is to make simple, pleasurable changes that will result in a healthy weight that you can maintain for the rest of your life.

Why choose the Mayo Clinic Diet?

The purpose of the Mayo Clinic Diet is to help you lose excess weight and find a healthy way of eating that you can sustain for a lifetime.

It focuses on changing your daily routine by adding and breaking habits that can affect your weight. Simple habits, such as eating more fruits and vegetables, not eating while you watch TV, and moving your body for 30 minutes a day, can help you lose weight.

The Mayo Clinic Diet is based on the latest behavior-change science, which will help you find your inner motivation to lose weight, set achievable goals and learn to handle setbacks.

You might choose to follow the Mayo Clinic Diet because you:

  • Want to follow a program that has been developed by medical professionals
  • Are looking for a diet that fits your food preferences
  • Like the idea of being able to eat unlimited vegetables and fruits
  • Seek expert strategies on how to drop unhealthy lifestyle habits and gain healthy ones
  • Want to improve your health, reduce your health risks and feel great
  • Don't want to eliminate food groups or count calories
  • Want a program you can stick with for life, not a fad or quick fix.
  • Are looking for easy-to-follow advice that will inspire you to eat better and move more

Remember to check with your health care provider before starting any weight-loss program, especially if you have any health conditions.

How does it work?

The Mayo Clinic Diet is the official weight-loss program developed by Mayo Clinic experts. It is based on research and clinical experience.

The program focuses on eating delicious healthy foods and increasing physical activity. It emphasizes that the best way to keep weight off for good is to change your lifestyle and adopt new habits that you enjoy and can stick with. This program can be tailored to your own individual needs, health history and preferred eating style.

The Mayo Clinic Diet has two phases:

  • Lose It! This two-week phase is designed to jump-start your weight loss, so you may lose up to 6 to 10 pounds (2.7 to 4.5 kilograms) in a safe and healthy way. In this phase, you focus on lifestyle habits that are associated with weight. You learn how to add five healthy habits, break five unhealthy habits and adopt another five bonus healthy habits. This phase can help you see some quick results — a psychological boost — and start practicing important habits that you'll carry into the next phase of the diet.
  • Live It! This phase is a lifelong approach to health. In this phase, you learn more about food choices, portion sizes, menu planning, physical activity, exercise and sticking to healthy habits. You may continue to see a steady weight loss of 1 to 2 pounds (0.5 to 1 kilograms) a week until you reach your goal weight. This phase can also help you maintain your goal weight permanently.

To support your weight-loss journey, the Mayo Clinic Diet also makes available electronic tools, such as a food and exercise journal and a weight tracker, to help you stick with the program.

Focus on choosing healthy foods

Mayo Clinic Healthy Weight Pyramid

Lose weight for life with the official Mayo Clinic Diet (1)

Mayo Clinic Healthy Weight Pyramid

The Mayo Clinic Diet makes healthy eating easy by teaching you how to estimate portion sizes and plan meals. The program doesn't require you to be precise about counting calories. Instead, you'll eat tasty foods that will satisfy you and help you lose weight.

Mayo Clinic experts designed the Mayo Clinic Healthy Weight Pyramid to help you eat foods that are filling but low in calories. Each of the food groups in the pyramid emphasizes health-promoting choices. The pyramid encourages you to eat virtually unlimited amounts of vegetables and fruits because of their beneficial effects on both weight and health.

The main message is simple: Eat most of your food from the groups at the base of the pyramid and less from the top — and move more.

Increase your physical activity

The Mayo Clinic Diet provides practical and realistic ideas for including more physical activity and exercise throughout your day — as well as finding a plan that works for you.

The program recommends getting at least 30 minutes of physical activity every day and even more exercise for further health benefits and weight loss. It provides an exercise plan with easy-to-follow walking and resistance exercises that will help maximize fat loss and boost mental well-being. It also emphasizes moving more throughout the day, such as taking the stairs instead of an elevator.

If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program. Most people can begin with five- or 10-minute activity sessions and increase the time gradually.

What's a typical daily menu?

The Mayo Clinic Diet provides a choice of five different eating styles at several calorie levels. Whether you would like to follow the Mayo Clinic Diet meal plan, are vegetarian or prefer the Mediterranean eating style, you will find an abundance of recipes and meals that won't leave you hungry.

Here's a look at a typical daily meal plan at the 1,200-calorie-a-day level from the Mediterranean eating plan:

  • Breakfast: Overnight oats with berries and pear
  • Lunch: Tuscan white bean soup with pesto drizzle
  • Dinner: Sheet-pan roast chicken with broccolini, onion and tomatoes
  • Snack: 1 cup sliced bell peppers and a banana

What about dessert? You can have sweets but no more than 75 calories a day. For practicality, consider thinking of your sweets calories over the course of a week. Have low-fat frozen yogurt or dark chocolate on Monday, and then hold off on any more sweets for a few days.

What are the results?

The Mayo Clinic Diet is designed to help you lose up to 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-week phase.

After that, you transition into the second phase, where you continue to lose 1 to 2 pounds (0.5 to 1 kilograms) a week until you reach your goal weight. By continuing the lifelong habits that you've learned, you can then maintain your goal weight for the rest of your life.

Most people can lose weight on almost any diet plan that restricts calories — at least in the short term. The goal of the Mayo Clinic Diet is to help you keep weight off permanently by making smarter food choices, learning how to manage setbacks and changing your lifestyle.

In general, losing weight by following a healthy, nutritious diet — such as the Mayo Clinic Diet — can reduce your risk of weight-related health problems, such as diabetes, heart disease, high blood pressure and sleep apnea.

If you already have any of these conditions, they may be improved dramatically if you lose weight, regardless of the diet plan you follow.

In addition, the healthy habits and kinds of foods recommended on the Mayo Clinic Diet — including lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats — can further reduce your risk of certain health conditions.

The Mayo Clinic Diet is meant to be positive, practical, sustainable and enjoyable, so you can enjoy a happier, healthier life over the long term.

Are there risks?

The Mayo Clinic Diet is generally safe for most adults. It does encourage unlimited amounts of vegetables and fruits.

For most people, eating lots of fruits and vegetables is a good thing — these foods provide your body with important nutrients and fiber. However, if you aren't used to having fiber in your diet, you may experience minor, temporary changes in digestion, such as intestinal gas, as your body adjusts to this new way of eating.

Also, the natural sugar in fruit does affect your carbohydrate intake — especially if you eat a lot of fruit. This may temporarily raise your blood sugar or certain blood fats. However, this effect is lessened if you are losing weight.

If you have diabetes or any other health conditions or concerns, work with your doctor to adjust the Mayo Clinic Diet for your situation. For example, people with diabetes should aim for more vegetables than fruits, if possible. It's a good idea to snack on vegetables, rather than snacking only on fruit.

From Mayo Clinic to your inbox

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

May 04, 2023

  1. Hensrud DD, et al. The Mayo Clinic Diet. 2nd ed. Mayo Clinic; 2017.
  2. Hensrud DD, et al., eds. Diabetes and the pyramid. In: The Mayo Clinic Diabetes Diet. 2nd ed. Mayo Clinic; 2018.
  3. Frequently asked questions. The Mayo Clinic Diet. https://diet.mayoclinic.org/diet/faqs-mayo-clinic-diet. Accessed March 4, 2021.
  4. AskMayoExpert. Healthy diet (adult). Mayo Clinic; 2020.
  5. Mayo Clinic Diet. U.S. News & World Report. https://health.usnews.com/best-diet/mayo-clinic-diet. Accessed March 4, 2021.
  6. 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed Oct. 5, 2021.
  7. Healthy diet and physical activity for cardiovascular disease prevention in adults with cardiovascular risk factors: Behavioral counseling interventions. U.S. Preventive Services Task Force. https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/healthy-diet-and-physicalactivity-counseling-adults-with-high-risk-of-cvd#fullrecommendationstart. Accessed March 4, 2021.
  8. American Cancer Society guideline for diet and physical activity for cancer prevention. American Cancer Society. https://www.cancer.org/healthy/eat-healthy-get-active/acs-guidelines-nutritionphysical-activity-cancer-prevention/guidelines.html. Accessed March 4, 2021.
  9. Perreault L. Obesity in adults: Dietary therapy. https://www.uptodate.com/contents/search. Accessed March 4, 2021.

See more In-depth

Products and Services

  1. The Mayo Clinic Diet Online
  2. Book: The Mayo Clinic Diet Bundle
  3. The Mayo Clinic Diet Experience

See also

  1. Mood and food: Break the link
  2. Portion control
  3. Snack attack? Try these 100-calorie snacks
  4. Tips for on-the-go eating
  5. Trying to cut calories? Pick plants
  6. Want to lose weight? Eat more fiber
  7. Energy density
  8. Emotional eating
  9. Weight-loss tip: Don't skip snacks
  10. Weight loss: Unhook yourself from food

.

Lose weight for life with the official Mayo Clinic Diet (2024)

FAQs

What is the Mayo Clinic diet consist of? ›

In addition, the healthy habits and kinds of foods recommended on the Mayo Clinic Diet — including lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats — can further reduce your risk of certain health conditions.

What is the Mayo diet for seniors? ›

The Mayo Clinic Diet emphasizes vegetables and fruits, whole grains and healthy fats like olive oil and avocado and includes smaller amounts of meat, cheese and eggs. There are six meal plan options available: The Original Mayo Clinic Diet, which is intended to be family friendly and easy to follow.

What is the Mayo Clinic diet 12 days on 2 days off? ›

The phony "Mayo Clinic" diet is a low-carb, high-fat plan that attributes miraculous fat-burning powers to grapefruit. Dieters go on the plan for 12 days, then off for two days, and continue this cycle for 10 weeks with the promise of a 50- to 55-pound weight loss.

Do you have to pay for the Mayo Clinic diet? ›

About The Mayo Clinic Diet. The Mayo Clinic Diet focuses on long-term change, creating healthy eating habits and establishing an active lifestyle. It's the official diet plan of the Mayo Clinic and was developed by medical professionals. Unlike many other diet plans, it doesn't require a paid membership.

Can you eat meat on the Mayo Clinic diet? ›

A serving of meat should be no more than 3 ounces, or about the size of a deck of cards. Instead of large portions of meat, another option is legumes, such as black beans, edamame or legume-based pastas for a high-protein, high-fiber alternative to animal protein or as a side dish.

What fruit is on Mayo Clinic Diet? ›

Fresh fruit — Apples, bananas, blueberries, grapes, oranges, strawberries or 100% fruit juice. Vegetables — Avocados, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, corn, green beans, mushrooms, lettuce, peppers, sweet potatoes or tomatoes.

What is the best eating plan for seniors to lose weight? ›

Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean. Limit empty calories, like sugars and foods with little or no nutritional value. Avoid fad diets because the results don't last.

How many calories a day on the Mayo Clinic Diet? ›

While the diet's advocates claim that you do not have to count calories, the Mayo Clinic Diet still restricts calories. Your calorie needs are determined based on your starting weight and range from 1,200–1,600 calories per day for women and 1,400–1,800 for men.

What is the 2 day rapid weight loss diet? ›

The 2-Day Diet is the original 5:2 diet. The rules are simple – two days on, five days off. Just cut your carbs, eat plenty of healthy proteins, nuts, fat and vegetables for two days – and eat healthily for the rest of the week.

How to lose 20 pounds in a month? ›

Here are the 10 best ways to quickly and safely drop 20 pounds.
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.
Oct 19, 2022

What is the simplest diet you can live on? ›

The Simple Diet
  • Eat three meals each day. ...
  • Eat your heavier meals for breakfast and lunch with a lighter meal for dinner.
  • Eat two healthy protein choices at each meal or 6-8 choices per day. ...
  • Choose lots of color for each meal. ...
  • Fill in with 100% whole grain choices, 1-3 servings daily. ...
  • Drink water, tea or fat free milk.

Is the Mayo Clinic diet same as Weight Watchers? ›

Unlike WW, the Mayo Clinic doesn't use points but instead uses a food pyramid that highly values fruits, vegetables, and whole grains. Like Weight Watchers, no foods are “off-limits,” which can create cravings. Instead, you'll learn healthy habits to lose weight and feel great.

What weight loss program has the highest success rate? ›

A quick look at the best weight loss programs
  • Best overall: Mediterranean diet, plant-based diet.
  • Most flexible: WeightWatchers.
  • Best weight loss app: Noom.
  • Best for meal planning: PlateJoy.
  • Best with GLP-1 medication support: Calibrate.
  • Best for diabetes: Mayo Clinic diet.
  • Best for PCOS: low carb diet, anti-inflammatory diet.
May 8, 2023

How long does the Mayo Clinic diet last? ›

How long is the program? Our initial program is 12 weeks but Mayo Clinic Diet is built for your life. Health is a journey and we're here every step of the way, for as long as you need us.

What 3 foods should I eat to lose weight? ›

So take this list when you go to the supermarket:
  • Beans. Inexpensive, filling, and versatile, beans are a great source of protein. ...
  • Soup. Start a meal with a cup of soup, and you may end up eating less. ...
  • Dark Chocolate. Want to enjoy chocolate between meals? ...
  • Pureed Vegetables. ...
  • Yogurt with berries. ...
  • Nuts. ...
  • Apples. ...
  • Yogurt.

What are 3 excellent foods for weight loss and why? ›

The following foods can support weight loss and boost your overall health in a variety of ways.
  • Lean Protein. Lean protein sources like chicken, turkey and grass-fed lean beef help keep you full, decrease cravings and stabilize blood sugar, says Feit. ...
  • Eggs. ...
  • Vegetables. ...
  • Avocados. ...
  • Apples. ...
  • Berries. ...
  • Nuts and Seeds. ...
  • Salmon.
May 15, 2023

Can you eat avocado in the Mayo Clinic Diet? ›

"Having some fiber may help lower cholesterol." Zeratsky says to use an avocado in smoothies, salads and toppings for a sandwich, but keep portion size in mind. "A whole avocado has about 250 calories. If that fits into your daily calorie allowance, then you might be able to have a whole avocado."

What is the difference between the DASH diet and the Mayo Clinic Diet? ›

The DASH diet does not include a quick weight loss phase offered by programs like the Mayo Clinic Diet. Sustainability: The DASH Diet may be harder to maintain than other diets because it limits both fat and sodium—two ingredients that many Americans enjoy.

What does the Mayo Clinic say about bone broth? ›

Bone broth is a good choice to include in your diet along with all the other foods that fight inflammation. Organic chicken or beef bone broths (or make your own) have many beneficial nutrients that will help improve bones and joints, along with all the other benefits.

Can you eat cauliflower on the Mayo Clinic Diet? ›

Cauliflower is one of the most versatile and popular cruciferous vegetables—and for good reason. If you're cutting carbs, cauliflower will be your go-to veggie for low-calorie versions of pizza crust, rice, bread, and even mashed potatoes. (Think Thanksgiving side dish!)

What foods are high in protein Mayo Clinic? ›

Good sources of protein are poultry (25 grams in 3 ounces) and fish (20 grams in 3 ounces). Those who prefer to avoid meat can try soybeans (20 grams per cup) and legumes like beans, peanuts and chickpeas (about 15 grams per cup). Eggs, Greek yogurt, cheese and tofu are good sources, too.

How can a 70 year old lose 20 pounds? ›

Weight Loss Tips After 70
  1. Stay Strong. You naturally lose muscle mass as you age, and you can offset that by doing strength training. ...
  2. Control Portion Sizes. ...
  3. Eat Small Meals Throughout The Day. ...
  4. Hydrate. ...
  5. Think Moderation, Not Elimination. ...
  6. Don't Obsess Over The Scale. ...
  7. Use A Healthy Meal Service.
Feb 21, 2021

How can I slim down after 60? ›

5 Tips To Lose Weight After 60
  1. Keep Exercising. Exercise is a continuously effective way to lose weight. ...
  2. Eat Smaller Meals More Often. A tried and true method of losing weight is consuming fewer calories. ...
  3. Hydrate Often. ...
  4. Cut Carbs and Extra Sugars. ...
  5. Manage Stress and Sleep Schedule.
Jun 24, 2022

How many pounds can I lose in a week if I eat 1200 calories a day? ›

If 1,200 calories a day is more than 500 calories lower than your weight-maintenance calories, you can expect to lose more than 1 to 2 pounds per week.

Will eating 1200 calories a day help me lose weight? ›

Most people need significantly more than 1,200 calories a day. Therefore, individuals who cut their daily intake to 1,200 calories can expect to lose some weight. This can be beneficial for people who are overweight or obese.

What does Dr Oz recommend for weight loss? ›

Mehmet Oz created the Dr. Oz 21-Day Weight-Loss Breakthrough Diet, a three-week diet plan intended to "jump-start" weight loss followed by a balanced, low-calorie diet for long-term weight management. The diet recommends eating plant proteins, non-starchy vegetables, and healthy fats to promote weight loss.

How to lose 20 pounds in 2 weeks at home? ›

Below are the strategies for losing 20 pounds in 2 weeks:
  1. Make A Commitment. ...
  2. Cut Your Caloric Intake. ...
  3. Up Your Protein Intake. ...
  4. Eat More Fibre. ...
  5. Plenty Of Sleep. ...
  6. Avoid Refined Carbs. ...
  7. Increase The Intensity Of Your Workouts. ...
  8. Drink More Water.

How to lose 20 pounds in 2 weeks meal plan? ›

14 Tips to Lose 20 Pounds in 2 Weeks and Keep Them Off
  1. Consume Quality Food. ...
  2. A Healthy Ambiance. ...
  3. Eat Slowly and Respect Satiety. ...
  4. Eat Lean Protein with Every Meal. ...
  5. Drink More Water During the Day. ...
  6. Indulge in Physical Activity Regularly. ...
  7. Avoid Ultra-processed Foods. ...
  8. Eat Fiber-rich Foods.

What is a realistic weight loss per month? ›

So what is the magic number to lose weight and keep it off? According to the Centers for Disease Control and Prevention (CDC) , it's 1 to 2 pounds per week. That means, on average, that aiming for 4 to 8 pounds of weight loss per month is a healthy goal.

What is the strongest diet pill? ›

Top 5 Best Weight Loss Supplements of 2023
  • PhenQ: Best Diet Pill For Fast Weight Loss.
  • PhenGold: Best Supplement For Boosting Metabolism.
  • TrimTone: Best Weight Loss Pill For Appetite Suppression.
  • Phen24: Best Weight Loss Pills For Women.
  • PrimeShred: Best Weight Loss Pills For Men.
Jun 5, 2023

How to lose 20 30 pounds in 2 months? ›

How To Lose 30 Pounds In 2 Months: Taking A Multi-Pronged Approach To Weight Loss
  1. Decrease Your Calorie Intake.
  2. Consume More Protein.
  3. Consume Metabolism Boosting Foods.
  4. Drink More Water.
  5. Avoid Processed Foods And Refined Carbs.
  6. Empty Your Pantry And Home Of Unhealthy Foods/Drinks.
  7. Try Intermittent Fasting.

What can you eat everyday but never eat? ›

People buy me to eat, but never eat me? What am I? . . . . . . . . A plate!

What is the #1 easiest diet to follow? ›

The Mediterranean diet is a low-carb, moderately high-fat diet that emphasizes vegetables, legumes, fruits, whole grains, olive oil and fish, according to Dr. Landry. Why is it easy? The wide array of acceptable foods on this diet make it easy to adapt to personal needs and incorporate a variety of different foods.

What is a real diet that actually works? ›

Mediterranean Diet, DASH Diet, and Flexitarian Diets Remain the Best Diets of 2023. All three diets are highly recommended by doctors because of their known health benefits. “The Mediterranean eating plan doesn't have a set calorie range or portion guidelines, which is why it can fit almost anyone's needs.

What is the original Mayo diet? ›

The Mayo Clinic Diet emphasizes vegetables and fruits, whole grains and healthy fats like olive oil and avocado and includes smaller amounts of meat, cheese and eggs. There are six meal plan options available: The Original Mayo Clinic Diet, which is intended to be family friendly and easy to follow.

Is the Mayo Clinic Diet app free? ›

— Mayo Clinic announced today the launch of the Mayo Clinic app, available as a free download from Apple's App Store. The Mayo Clinic app integrates with Apple Health, providing users a clear and current overview of their health and fitness data.

What is the new diet for 2023? ›

In two new categories added for 2023, the Mediterranean tied with the cholesterol-lowering TLC (Therapeutic Lifestyle Changes) and flexitarian diets as best family-friendly diet, and with DASH (dietary approaches to stop hypertension) for best bone and joint health diet.

What is the world's most drastic weight loss? ›

Bradford persisted with her weight-loss plan and eventually reduced her weight to 283 pounds (128 kg), claiming a total weight loss of 917 pounds (416 kg). The lymphatic system in her legs was damaged in one of five surgeries to remove excess skin left by her weight loss.

How to lose 100 pounds in 10 months? ›

10 Tips to Lose 100 Pounds Safely
  1. Track your calorie intake. To lose weight, your body needs to burn more calories than it consumes. ...
  2. Increase your fiber intake. ...
  3. Increase your protein intake. ...
  4. Cut back on refined carbs. ...
  5. Hold yourself accountable. ...
  6. Fill up on vegetables. ...
  7. Do more cardio. ...
  8. Try resistance training.
Jan 13, 2020

How many calories a day on the Mayo Clinic diet? ›

While the diet's advocates claim that you do not have to count calories, the Mayo Clinic Diet still restricts calories. Your calorie needs are determined based on your starting weight and range from 1,200–1,600 calories per day for women and 1,400–1,800 for men.

How do you keep skin tight while losing weight? ›

How can you avoid loose skin while losing weight?
  1. Lose weight gradually. Although it may not always be an option, losing weight slowly is the best way to prevent loose skin. ...
  2. Lose weight by building muscle. ...
  3. Eat a balanced diet. ...
  4. Quit smoking. ...
  5. Stay hydrated. ...
  6. Protect your skin.

How do you lose up to 10 pounds in 10 weeks according to the Mayo Clinic? ›

Focus on five new, healthy habits:
  1. Eat a healthy breakfast.
  2. Consume at least four servings of vegetables and fruits per day.
  3. Eat whole grains like brown rice and barley.
  4. Focus on healthy fats like olive oil, limit saturated fats, and avoid trans fats.
  5. Walk or exercise for 30 minutes or more every day.
Jan 30, 2022

What is the difference between the DASH diet and the Mayo Clinic diet? ›

The DASH diet does not include a quick weight loss phase offered by programs like the Mayo Clinic Diet. Sustainability: The DASH Diet may be harder to maintain than other diets because it limits both fat and sodium—two ingredients that many Americans enjoy.

What foods are not allowed on the DASH diet? ›

Off-Limit Foods
  • Foods with added salt (sodium) and adding salt to foods.
  • Alcohol.
  • Sugar-sweetened beverages.
  • Foods high in saturated fats, such as whole fat dairy and deep-fried foods.
  • Packaged snacks, which are often high in fat, salt, and sugar.
Aug 15, 2022

Are eggs allowed on the DASH diet? ›

You eat moderate portions of: Fat-free or low-fat dairy products. Whole grains. Lean meats, poultry, beans, soy foods, legumes, and eggs and egg substitutes.

Are bananas allowed on DASH diet? ›

Potassium has been shown to lower blood pressure, so the DASH diet includes potassium-rich foods such as potatoes, dairy (including plain, low-fat yogurt), and bananas.

What is the 3 fruit a day diet? ›

It has many variations, but the gist of it is this: for three days, you eat only fruit with no added sugar or sweetener. The goal is to detox your body from all the sweets you've been indulging in over the holidays, while also getting some nutrients into your system.

How to lose 10 20 pounds in 2 weeks? ›

Below are the strategies for losing 20 pounds in 2 weeks:
  1. Make A Commitment. ...
  2. Cut Your Caloric Intake. ...
  3. Up Your Protein Intake. ...
  4. Eat More Fibre. ...
  5. Plenty Of Sleep. ...
  6. Avoid Refined Carbs. ...
  7. Increase The Intensity Of Your Workouts. ...
  8. Drink More Water.

Will I definitely lose weight on 1200 calories a day? ›

Most people need significantly more than 1,200 calories a day. Therefore, individuals who cut their daily intake to 1,200 calories can expect to lose some weight. This can be beneficial for people who are overweight or obese.

References

Top Articles
Latest Posts
Article information

Author: Ray Christiansen

Last Updated:

Views: 5908

Rating: 4.9 / 5 (69 voted)

Reviews: 92% of readers found this page helpful

Author information

Name: Ray Christiansen

Birthday: 1998-05-04

Address: Apt. 814 34339 Sauer Islands, Hirtheville, GA 02446-8771

Phone: +337636892828

Job: Lead Hospitality Designer

Hobby: Urban exploration, Tai chi, Lockpicking, Fashion, Gunsmithing, Pottery, Geocaching

Introduction: My name is Ray Christiansen, I am a fair, good, cute, gentle, vast, glamorous, excited person who loves writing and wants to share my knowledge and understanding with you.