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Few nutritional programs that are designed to help people maintain their weight and change your lifestyle for a healthier. Doctors and nutritionists at the Mayo Clinic just released their knowledge in a diet book that definitely clarifies assumptions about methods for weight loss.
"The Mayo Clinic Diet (The Mayo Clinic Diet) is based on scientific evidence," said Dr. Sonia Murgueytio, nutritionist at the Mayo Clinic in Jacksonville, Florida. Physicians and nutritionists the results observed in a group of clinic employees who followed the diet recommendations. The cornerstone of this is the Healthy Weight Pyramid, created by the institution, a guide that explains how you should eat from each food group.
The diet is based on the principles of the energy density, which allows people to eat until satisfied and still lose weight. The first phase of the diet emphasizes lifestyle changes, which help to achieve weight loss quickly and healthy.
Two phases
In a program consisting of 50 people, led by Dr. Donald Hensrud and May, preliminary data confirmed an average weight loss between 2.7 and 4 1/2 kilos in the first two weeks, using the principles of phase lose them (Lose It).
In another internal program conducted among 140 employees, many were able to apply the principles of phase Live It (Live It) and keep your weight at least a year.
Dr. Murgueytio explains the two phases of this diet: "The stage contains lose them to start losing weight, lowering maximum of 2.7 to 4.1/2 kilograms in a healthy way. In this period we learn to take five healthy behaviors, end and add five habits harmful five more healthy habits. It also includes at least 30 minutes of physical activity or exercise every day.
In Live it, learn to adopt a positive mindset towards diet and health for a lifetime. More information about food choices, portion sizes, menu planning and sticking to healthy habits. Here is kept constant weight loss of 0.5 to 1 kilo per week until you reach the ideal weight.
Additionally, you learn to set a goal weight and how to develop long term healthy eating patterns. Regular physical activity continues to be central at this stage.
Top 10 Tips
1. Taking healthy foods in healthy portions.
It is important to pay attention to the quality and quantity of food. Eating a large amount of food that has lots of volume, but that is low in calories. The basis of Healthy Weight Pyramid Mayo Clinic are vegetables and fruits, of which you can eat whatever you want.
The pyramid encourages eating whole grain carbohydrates, lean protein sources such as legumes and fish, and unsaturated fat, heart healthy.
2. Increasing your physical activity.
The method promotes physical activity and exercise, as well as healthy eating.
When active, the body uses energy (calories) to work and helps burn calories. If the person has remained inactive or have a particular medical condition, consult your doctor before starting an exercise program.
Most people can start with sessions from 5 to 10 minutes of activity and gradually increasing the time to go.
3. consume more fruits and vegetables.
Vegetables and fruits should be about half the daily intake, while carbohydrate should represent one quarter. The rest is generally for proteins and dairy consumption.
These ratios will help ensure that the person is eating healthy. For someone with the aim to eat about 1,200 calories a day, ideally try eating four or more servings of vegetables, three servings of fruits, three or more servings of carbohydrates, protein and three servings of dairy and three servings of fat.
4. Maintain a single serving size.
The serving size is an important factor in determining how many calories a person, which in turn influence on weight.
Instead of measuring all you can eat a serving of rice the size of a tennis ball, for example. Fruits and vegetables, however, can be consumed as desired, helping to make sustainable and enjoyable diet.
5. Better Note down everything.
This can be a great tool for losing weight. The Mayo Clinic recommends dieters to keep a diary or notebook everything they eat. This practice allows us accountable for what we eat.
6. Breaking bad habits and start five five good.
The new behaviors take time to be taken. For every bad habit to stop, like turning off the TV while eating, is creating a new and good conduct: for example, breakfast every morning thinking about their positive goals.
7. knowledge of the waist measurement.
Knowing the size of the waist is a practical measure to monitor the amount of fat around the abdomen.
It has been shown that a circumference exceeding 102 cm in men and 88 women, may increase the risk of hypertension and cardiovascular diseases, especially those in the Body Mass Index (BMI) is between 25 and 35.
It is important to consult a nutritionist to recommend how to improve your diet and your doctor to tell you what the proper exercises you can perform at least 30 minutes daily.
8. Do not deprive yourself.
You can even eat sweets in small portions. The important thing is that a balanced diet should include at least five cups of fruits and vegetables every day. The carbohydrates that are consumed must be complex as oats and whole grains.
The protein sources must be free of fat, especially vegetable proteins like beans, soy, lentils and other grains. These foods not only contain protein, they also have fiber, needed for our heart.
9. Do it for your heart too.
It was found that a diet low in sodium may help control hypertension and prevent cardiovascular problems.
If a person is taking medication to control hypertension or diuretics for fluid retention is especially important to limit salt in the diet.
Foods with higher amounts of sodium are processed, canned and microwavable food.
10. Take your time.
In the long run may be detrimental lose weight too quickly. Typically, people lose weight a little faster when they start the diet.
The amount of the initial weight loss phase of the diet Lose Mayo Clinic provides the impetus that most people need to continue on the path to a healthy weight.
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