The New Mayo Clinic Weight-reduction plan encourages the consumption of low-calorie vegatables and fruits, entire grains and proteins. The plan is structured across the Mayo Clinic Wholesome Weight Pyramid, a five-tier meals pyramid that encourages individuals to prioritize meals teams beginning with the primary stage and progressively limiting gadgets on every following stage.
Meals within the first tier are the bottom in vitality density (energy) and may type the premise of a nutritious diet. As you progress up the pyramid, the meals teams grow to be increased in vitality density, or are extra calorie dense, and ought to be included much less regularly and in smaller parts. With the intention to maximize weight reduction, the Mayo Clinic Weight-reduction plan recommends limiting meals within the higher tiers.
First Tier
Limitless consumption of vegatables and fruits is strongly inspired. “The New Mayo Clinic Weight-reduction plan encourages nearly limitless consumption of vegatables and fruits, so members don’t have to fret about feeling starved as a result of they’re on a ‘weight loss program,’” says Dr. Hensrud.
Second Tier
Carbohydrates make up the second tier. This group consists of brown rice, oats, entire grain pasta and entire wheat bread, which ought to be consumed in reasonable quantities.
Third Tier
Protein and dairy is the subsequent emphasised group, which ought to be consumed moderately. Examples of wholesome protein sources embrace legumes, fish, lean meat and low-fat dairy merchandise.
Fourth Tier
Wholesome fat—together with avocados, nuts, canola and olive oil—could also be consumed moderately.
Fifth Tier
Sweet and different processed sweets are usually not forbidden on the New Mayo Clinic Weight-reduction plan, however they need to solely be eaten now and again and in small portions.
Certainly, the weight loss program isn’t restrictive—sweets, treats and alcohol are allowed now and again. And for individuals following the wholesome keto meal plan, carbohydrates are minimized however not excluded.