Eat well. Enjoy life. Lose weight!
Now in its third edition, The 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, 3rd edition, offers expert advice to help you kick-start and stay on track in your fitness journey.
This revised edition of the #1
New York Times bestselling book offers a simple, time-tested, no-nonsense approach to losing weight and keeping it off. The Mayo Clinic Diet isn’t a fad diet – it’s an approach that draws on years of research from thousands of individuals seeking to lose weight. It’s a plan for a sustainable lifestyle, not just a diet.
By giving you concrete tools—like daily activity planners, 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. New to this edition, you’ll find recipes and meal plans to fit a variety of eating styles, including keto, the Mediterranean diet, vegetarian and higher protein. Step by step, you’ll learn the habits, tips and tricks that will help you lose weight and keep it off for good.
The Mayo Clinic Diet is organized into three sections:
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.
Lose It! prompts you to add 5 habits, break 5 habits, and try 5 bonus habits, all of which are proven to help people maintain a healthy weight.
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.
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, and the Mayo Clinic Diet online platform, 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!
Spis treści
What is The Mayo Clinic Diet?
PART 1 ~ LOSE IT!
CHAPTER 1 Ready, set, go
Before you start
Finding your inner motivation
Readiness quiz
Your starting point
CHAPTER 2 Add 5 Habits
Eat a healthy breakfast
Eat vegetables and fruits
Eat whole grains
Eat healthy fats
Move!
Mayo Clinic Healthy Weight Pyramid and Healthy Dining Table
CHAPTER 3 Break 5 Habits
Avoid TV while eating
Avoid sugar
Avoid snacks
Limit meat and low-fat dairy
Avoid eating at restaurants
CHAPTER 4 Adopt 5 Bonus Habits
Keep food records
Keep activity records
Move more!
Eat ‘real food’
Have a daily goal
CHAPTER 5 What have you learned?
Analyzing your results
Habit tracker
PART 2 ~ LIVE IT!
CHAPTER 6 The next phase
From short-term to lifelong
A new path
Live It! in real life
CHAPTER 7 Know your goals
Personal goals
Performance vs. outcome
Setting SMART goals
CHAPTER 8 Set your targets
Selecting your daily calorie target
Determining your daily servings targets
Quick guide to servings sizes
CHAPTER 9 Create your eating plan
Eating to the pyramid and dining table
Planning your meals
Portions vs. servings
CHAPTER 10 Expand your activity plan
Reduce the time you sit
Get more fit
Keep at it
CHAPTER 11 Track your progress
Why track?
Tracking tips
Transitioning from tracking to monitoring
CHAPTER 12 Seek support
Asking for help
Getting your family on board
Other types of support
PART 3 ~ ALL THE EXTRA STUFF
CHAPTER 13 What’s your healthy weight?
What is a healthy weight?
Why am I overweight?
CHAPTER 14 Energy, calories and weight
Dietary sources of energy
Your energy account
CHAPTER 15 The Mayo Clinic Healthy Weight Pyramid
Energy density
Less dense, more filling
CHAPTER 16 Making meals easier
Time-saving strategies
Learning to mix and match
CHAPTER 17 Eating out
Eating at fast-food restaurants
Dealing with all the extras
More helpful strategies
CHAPTER 18 How to change behaviors
Preparing for change
Changing your behaviors
CHAPTER 19 Burning even more calories
Speed calorie burn with higher intensity
Calories burned in 1 hour
CHAPTER 20 I slipped up — what do I do?
Lapse and relapse
Behavior chains
Action Guide to weight-loss barriers
Pyramid servings at a glance
Recipes for weight loss
Menu guide
Index
O autorze
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 in Rochester, Minnesota, and serves as an associate professor of nutrition and preventive medicine at Mayo Clinic College of Medicine. For more than twenty years, Dr. Hensrud has been leading research related to obesity, nutrition, and weight management. His previously published books have earned him numerous awards, including a Gourmand World Cookbook Award for his work on the Mayo Clinic/Williams-Sonoma Cookbook and a James Beard Foundation Award for his contribution to The New Mayo Clinic Cookbook. As a specialist in nutrition and weight management, Dr. Hensrud frequently advises individuals on weight management, health and wellness, and other lifestyle- and nutrition-related topics.
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