The Mayo Clinic Diet 2nd Edition Completely Revised And Updated New Menu Plans And Recipes
- ISBN :9781945564000
- Author: Donald D Hensrud
- Publisher: Mayo Clinic Press
- Pages: 304
- Format: Hardback
Book Description
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 Mayo Clinic Diet, 2nd edition, offers expert advice to help you kick-start and stay on track in your fitness journey.
The Mayo Clinic Diet is not your latest fad diet—it’s a simple, time-tested approach to losing weight and keeping it off. By giving you concrete tools—like daily activity planners, four weeks of delicious recipes, and tips for finding nutritious ingredients at the grocery store—this book will help you craft a tailored weight loss plan that works best for your body.
The exceptional advice outlined in The Mayo Clinic Diet draws upon years of research from thousands of cases to teach you how to break five unhealthy habits that sabotage your progress and adopt five healthy habits that will make you look and feel your best. This revised edition of the #1 New York Times bestselling book also offers 80 additional pages of content from health experts, including the improved Mayo Clinic Healthy Weight Pyramid and the Healthy Dining Table visual guides.
The Mayo Clinic Diet is organized into three sections:
1. Section One outlines Lose It!, a two week quick-start program designed to help you lose 6 to 10 pounds in a safe and healthy way, jump-starting your weight loss journey.
2. Section Two outlines Live It!, a long-term maintenance plan developed to help you stay on track and continue to lose 1 to 2 pounds a week until you reach your goal. Along the way, you’ll learn key behaviors that will help you maintain a healthy weight for life.
3. Section Three offers bonus content like detailed meal plans, easy-to-make recipes, food lists to make grocery shopping a breeze, and tried-and-tested tips for overcoming weight loss challenges.
Along with the accompanying food and activity planner, The Mayo Clinic Diet Journal, this invaluable resource will help you meet every one of your fitness goals while forever changing your mindset around weight loss.
When it comes to diets, one size does not fit all. Instead of promising unattainable results that can harm your body, the Mayo Clinic Diet offers a simple and customizable approach to weight loss—a healthy diet you can live with for life!
About the Author
Excerpt. © Reprinted by permission. All rights reserved.
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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