Mayo Clinic Diet Reviews 2023

“A healthy outside starts from the inside.” – Robert Urich

With the overweight population increasing drastically in the U.S and the world, the Mayo Clinic put forth a program (Mayo Clinic Diet) that will not only help you lose weight but will help you live a healthier life overall.

This program was developed by Mayo Clinic experts like Dr. Donald Hensrud, an associate professor of preventive medicine and nutrition in the Mayo Clinic College of Medicine and the medical director for Mayo Clinic Healthy Living, Dr. Kopecky, Dr. Clark, Dr. Jensen, and registered dietitians at Mayo Clinic.

The Mayo Clinic Diet was named the No. 1 Diet Program in US News & World Report’s 2022 Best Diets.

Mayo Clinic

What is Mayo Clinic?

Mayo Clinic is a renowned nonprofit American academic medical center focused on integrated health care, education, and research.

It was started way back in 1864 in Rochester by William Worrall Mayo, M.D., (1819 – 1911) and evolved under his sons, Dr. Will and Dr. Charlie Mayo, along with practice partners like Stinchfield, Plummer, Graham, Balfour, Millet, and Judd into what we know today as Mayo Clinic.

With headquarters in Rochester, Minnesota, United States, Mayo Clinic equally has campuses in Jacksonville and Phoenix/Scottsdale and in 2020, they bought a facility in central London, UK.

The Mayo Clinic is well-known for treating difficult cases and is among the very best in the specialties of; cancer, cardiology, heart surgery, diabetes and endocrinology, gastroenterology and gastrointestinal surgery, geriatrics, gynecology, neurology and neurosurgery, orthopedics, pulmonology, and urology.

For six consecutive years, The Mayo Clinic was ranked number one in U.S. News & World Report’s Best Hospital Honor Roll and maintained this position at the top or near the top for more than 35 years.

With a consumer rating of 4.0 stars from 180 reviews, most of their customers are generally satisfied and Mayo Clinic ranks 18 among health information sites.

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Mayo Clinic Diet Reviews 2023

The Mayo Clinic Diet Reviews 2023 show that it still remains one of the best weight loss diets. Not only is it very effective at weight loss, but it is also very healthy and easy to stick to. 

It is a behavior-based weight loss program built on the basis of Science and the Original Mayo Clinic Diet Book, which was first published in 1949 and was most recently updated in 2017, with a new version of it in the publication process as of July 2022.

It is a membership-based program that makes use of a pyramid illustration to guide people to a successful and sustainable weight loss achievement.

The Mayo Clinic Diet is less of a fad diet and more of a lifestyle repair that aims at helping you replace bad weight-gaining habits with healthy weight-loss habits.

These habits include; healthy eating, exercise, and self-motivation. The reason why it was rated No. 5 in Best Diets Overall, No. 9 in Best Diets for Healthy Eating, and No. 2 in Best Diabetes Diets in U.S. News 2020 rankings, which involved 35 diets in total (1).

The program was developed by the registered dietitians and weight loss experts at Mayo Clinic and it includes the following;

  • Preapproved meals and recipes in healthy keto, Mediterranean, Vegetarian, and high protein diets. It also includes meals and recipes for diabetics and gluten-sensitive persons.
  • Educational content and virtual group sessions with Mayo Clinic doctors.
  • A digital platform with a food tracker and other tools to help promote healthy weight loss habits.
  • Equipment-free workouts that can be done at home.
Mayo Clinic Experts
Mayo Clinic Diet

How The Mayo Clinic Diet Works

As mentioned earlier, the Mayo Clinic Diet focuses on improving lifestyle for healthy and sustainable weight loss, which includes healthy eating habits and exercises and has been summarized into a Healthy Weight Pyramid.

Mayo Clinic Diet

Fruits, vegetables, and physical activity constitute the base of the pyramid and should be the fundamentals of your diet and lifestyle.

Climbing up the pyramid represents lesser and lesser of what you should be eating.

There is NO elimination of food groups and you are encouraged to eat moderate portion sizes and more fruits and veggies and less fat and sugar.

The program also stresses exercise as a key component of weight loss.

This diet is similar to the volumetric diet in which you are allowed to fill up on foods that provide the most nutrition for the least number of calories; these include fruits and non-starchy vegetables.

The Mayo Clinic Diet comprises two phases; “Lose it!” and “Live it!”

“Lose it!”

Constitutes the first two weeks and was designed to help you lose 6-10 pounds (2.7 – 4.5 kg).

In this phase, you learn 15 habits; 5 DO’s, 5 DONTs, and 5 Bonus habits to help optimize your results.

DO’s   

  • Eat healthy breakfasts.
  • Whole grains like brown rice and barley should be your choice.
  • Consume at least four servings of vegetables and fruits each day.
  • Limit the consumption of saturated fats and avoid trans fats. Rather, focus on healthy fats like olive oil, avocado, etc.
  • Perform at least 30 minutes of exercise daily.

DON’Ts

  • Never eat while watching TV.
  • Avoid snacking, except for fruits and vegetables.
  • Don’t consume too much meat and full-fat dairy like ice cream, whole milk, etc.
  • Added sugars should be avoided.
  • Unless the food you order follows diet rules, avoid eating out.

The bonus habits include; avoiding processed foods, no alcohol, and exercising for 60 minutes or more per day.

“Live it!”

To be followed for life.

You follow the same rules as the first phase but occasional breaks are allowed.

The idea is that after the “Lose it!” phase, you must have gotten acquainted with healthier eating patterns and can now begin to map out a long-term easy-to-follow strategy you will maintain for life – “Live it!”.

The Mayo Clinic weight loss experts and registered dietitians are present every step of the way.

During this phase, the diets are designed to reduce your daily caloric intake by 500 to 1,000 calories, so that you lose a healthy 1 to 2 pounds weekly.

However, if you are losing weight too quickly, you can add more calories.

Mayo Clinic Diet Cost

The Mayo Clinic Diet is a membership program and you can register monthly, for 3 months, for 6 months, or even for 12 months.

Also, there is an original program and a diabetes program and cancelations can be done at any time.

You can equally decide to pay monthly or pay upfront.

Pay Monthly

  • With the 12-month plan, you get 60% off as you pay $19.99 per month. This plan equally comes with 2 Free eBooks (The Mayo Clinic Diet Second Edition and Cook Smart, Eat Well), after registration.
  • With the 6-month plan, you get 50% off as you pay $24.99 per month. This is the most popular plan and you get 2 Free eBooks (The Mayo Clinic Diet Second Edition and Cook Smart, Eat Well), after registration.
  • With the 3-month plan, you get 20% off as you pay $39.99 per month, equivalent to $9.23 per week. Again, attached to this plan are 2 Free eBooks (The Mayo Clinic Diet Second Edition and Cook Smart, Eat Well), after registration.
  • With the monthly plan, you pay $49.99 per month, equivalent to $11.54 per week.

Pay Upfront

  • The 12-month upfront pay saves you 67% as you pay $199.99, which is equivalent to $3.85 per week. This package comes with 2 Free eBooks.
  • The 6-month upfront pay saves you 50% as you pay $149.99, equivalent to $5.77 per week. Again, 2 Free eBooks accompany this plan.
  • With the 3-month upfront pay, you save 33% and equally get 2 Free eBooks as you pay $99.99, equivalent to $7.69 per week.

Can The Mayo Clinic Diet Help You Lose Weight?

The Mayo Clinic Diet isn’t rocket science and is based on the facts and beliefs of the medical community that: a healthy diet and physical activity can lead to weight loss and help you prevent disease.

YES, it is very effective at weight loss, and not only that but will help you live an overall healthy life, keeping other diseases like diabetes at bay.

The diet is focused on fruits, vegetables, whole grains, and exercise, which are excellent for weight loss. It indirectly places you on a lower daily caloric intake and coupled with exercises, it becomes more effective in promoting weight loss.

Studies show that diets rich in vegetables and fruits can lower your risk of developing cancer, heart disease, diabetes, etc. Insulin sensitivity is improved with exercise (2), thus helping you prevent diabetes. Fruits, vegetables, and exercise also help retain more muscles, boosting your metabolism and promoting weight loss( 3).

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    Mayo Clinic Diet Sample Plan

    Vegetarian meal plan

    Breakfast meals: Chocolate & chia seed overnight oats

    Chocolate & chia seed overnight oats make 3 servings

    1% milk, 1½ cup(s) (12.4fl oz); Old fashioned (rolled) oats, 1½ cup(s) (4.2oz); Nonfat plain Greek yogurt, 1½ cup(s) (12oz); Chia seeds, 3 tbsp(s) (1.3oz); Cocoa powder, 1½ tsp(s) (0.1oz); Orange, 3 small, zest skin then peel and chop orange (10.2oz)

    Lunch meals: Moroccan chickpea, sweet potato & carrot soup

    Moroccan chickpea, sweet potato & carrot soup, makes 3 servings

    Extra virgin olive oil, 3 tsp(s) (½oz); Red onion, chopped, ⅔ cup(s) (3.7oz); Sweet potato, 2 large, chopped (12.7oz); Carrots, 4 medium, chopped (8.6oz); Moroccan seasoning, 2 tbsp(s) (0.4oz); Low sodium vegetable broth, 6 cup(s) (1.5qt); Canned chickpeas, 1 (15 oz) can(s), rinsed and drained (8.9oz); Whole-wheat tortilla, 1 tortilla(s), cut into 6 wedges (1.4oz); Parsley, fresh, 3 tbsp(s), chopped (0.4oz); Black pepper, 1 dash(es), to taste

    Dinner meals: Roasted cauliflower steak with lentils, cucumber & radish salsa

    Roasted cauliflower steak with lentil, cucumber & radish salsa, makes 2 servings

    Cauliflower, raw, 2 head(s), medium (2.6lb); Olive oil spray, 4 x two-second spray(s) (0.3oz); Dried mixed herbs, 4 tsp(s) (0.2oz); Lentils, canned, drained, 1 cup(s) (6.3oz); Cucumber, 1 medium, diced (7.1oz); Tomato, 1 medium, whole, diced (4.3oz); Radish, 2 medium, thinly sliced (0.3oz); Parsley, fresh, ¼ cup(s), chopped (½oz); Lemon, ½ medium, juiced (1½oz); Extra virgin olive oil, 1 tsp(s) (0.2oz); Black pepper, 1 dash(es); Baby spinach, raw, 2 cup(s) (1.3oz)

    Snack meals: Vegetables & fruits

    Vegetable sticks (carrot, celery, cucumber, bell pepper), 1 cup(s) (4oz); Fruit, any type, 2 small piece(s) (7.1oz)

    Simple meal plan

    Breakfast meals: Berries with yogurt & cereal

    Bran flakes, ½ cup(s) (0.7oz); Nonfat plain Greek yogurt, 7 oz(s), about a cup (7oz); Berries, any type, 1¼cup(s), use frozen if fresh not available (6.3oz); Almonds, unsalted, 6 almond(s) (0.3oz)

    Lunch meals: Rotisserie chicken sandwich

    Rotisserie chicken, 2 oz, chopped (2oz); Avocado, 2 tbsp(s), mashed (1.1oz); Whole grain bread, 2 slice(s) (2.3oz); Tomato, 1 medium, whole, sliced (4.3oz); Baby spinach, raw, 1 large handful(s) (1.6oz)

    Dinner meals: Rotisserie chicken with kale salad mix

    Rotisserie chicken, 2 oz, chopped (2oz); Chopped salad kit, sweet kale, 1 cup(s) (3½oz); Corn, canned, ½ x 8¾ oz can(s), drained (4.4oz)

    Snack meals: Vegetables & fruits

    Vegetable sticks (carrot, celery, cucumber, bell pepper), 1 cup(s) (4oz); Fruit, any type, 2 small piece(s) (7.1oz)

    Mayo Clinic Diet Pros and Cons

    Pros

    • A best-selling diet that is medically backed and trusted worldwide
    • An all-new digital platform that has helped members lose 3x more weight
    • Access to the unparalleled educational content and expertise of the Mayo Clinic
    • Mayo Clinic Diet 12-Week Course to help you learn the principles of healthy weight loss
    • Exclusive content and videos from Mayo Clinic Doctors and Experts
    • All-new quick start Lose It! phase, where members can lose 6 to 10 lbs in 2 weeks
    • Tools to track progress and log your meals, exercise, measurements, and body weight
    • All-new quick, easy, healthy, and delicious recipes
    • All-new Habit Optimizer to swap unhealthy habits for good ones
    • Meal plan options that include Healthy Keto, High Protein, Vegetarian, and the Mediterranean
    • Holistic and whole self-focused program
    • Food tracker with over 1m foods
    • Enjoy unlimited fruits and vegetables
    • At-home workouts – no equipment required
    • Psychological quiz to assess diet mindset
    • Unlimited access to a member’s Private Facebook Group

    Cons

    • Time-consuming for some people as you have to do your grocery shopping and cooking.
    • May not be convenient for some people at first, especially those who have never attempted a dietary restriction.
    • It can be quite costly given the associated membership fee and the high costs of some food products like whole grains.
    • It can be challenging to stick to given that one has to undergo drastic lifestyle changes like cutting off processed foods. But the rewards will certainly be worth the effort.
    Healthy Foods
    weight loss exercises
    Healthy Foods

    Mayo Clinic Diet Customer Reviews

    In our opinion, the Mayo Clinic Diet is arguably the best weight loss diet program of 2022. You doing your grocery shopping and preparing your meals is a bonus because they contribute to exercise, accelerating your weight loss journey.

    You learn how to lose weight, keep it off for life and live an overall healthy life. The Mayo Clinic Diet program doesn’t just take care of you, it teaches you how to take care of yourself so that you don’t face weight regain on discontinuing on the program.

    You become your own chef and dietitian and take control of your health with good nutrition.

    Let’s see some 2022 reviews on the Mayo Clinic Diet from trusted sites:

    1. Healthline

    DIET REVIEW SCORECARD

    Overall score: 4.46,   Weight loss: 4.5    Healthy eating: 5    Sustainability: 4    Whole body health: 4.25

    Nutrition quality: 5     Evidence-based: 4

    1. Trustpilot

    Rated 4.5 / 5.0 based on 249 reviews

    Linda

    most successful plan so far

    I just finished my first two weeks of Lose It! with a 7lb weight loss. I’m loving the plan, the meals, and how I’m feeling at the end of each day. The app could use some work, but the website is easy to navigate. Just changed to the Keto plan so my family can enjoy more of the dinners I prepare.

    Date of experience: September 20, 2022

    1. U.S. News & World Report
    • 2/5.0 Overall Weight Loss    7/5.0 Overall Score    1/5.0 Healthiness Score    No. 5 in Best Weight-Loss Diets