由梅奧診所提供

The Mayo Clinic Diet is a weight loss and lifestyle program designed by Mayo Clinic health experts. The Mayo Clinic Diet is a lifelong approach to help you improve your health and maintain a healthy weight. The Mayo Clinic Diet uses the Mayo Clinic Healthy Weight Pyramid as a guide to making smart-eating choices and encouraging daily activity.

“梅奧食譜”由梅奧診所的專家定制。它帶你走進(jìn)另一種減肥方式，能幫助你一生都擁有保持健康的體重。該食譜以梅奧體重金字塔為指導(dǎo)，提倡明智的飲食選擇和運(yùn)動(dòng)。

Purpose

目的：

The purpose of the Mayo Clinic Diet is to help you lose excess weight and to find a way of eating that you can enjoy for a lifetime. The Mayo Clinic Diet aims to teach you how to choose healthy foods and portions and to develop healthy lifestyle habits so that you can maintain a healthy weight for life. The Mayo Clinic Diet says that making healthy changes in diet and exercise can reduce your risk of weight-related health problems, such as diabetes, heart disease, high blood pressure and sleep apnea.

“梅奧食譜”致力于讓您減去多余的體重，并找到能堅(jiān)持并享受一生的飲食習(xí)慣。我們認(rèn)為通過改變飲食結(jié)構(gòu)和結(jié)合鍛煉，能減少由肥胖導(dǎo)致的疾病發(fā)生率，比如糖尿病，心臟病，高血壓和睡眠呼吸暫停綜合征。

Why you might follow the Mayo Clinic Diet

Enjoy the types and amounts of food featured in the diet

Want to improve your overall eating habits

Want to learn how to drop unhealthy lifestyle habits and gain healthy ones

改變不良的生活習(xí)慣

Want to improve your health and reduce your health risks by eating the recommended foods

Are looking for a diet program you can maintain for life

Want to follow a diet that has been developed by medical professionals

Check with your doctor or health care provider before starting any weight-loss diet, especially if you have any health conditions.

Diet details

The Mayo Clinic Diet is the official diet developed by Mayo Clinic, based on research and clinical experience and detailed in the book of the same name, published in 2010. You might have tried what you thought was a Mayo Clinic diet — something you saw on the Internet or that was passed along by friends — but it was probably bogus. The true Mayo Clinic Diet says that successful, long-term weight control needs to focus on your overall health, not just what you eat. It also emphasizes that the best way to manage weight long-term requires changing your lifestyle and adopting new health habits. The Mayo Clinic Diet can be tailored to your own individual needs and situations — it isn't a one-size-fits-all approach.

“梅奧食譜”是由梅奧診所提供的官方食譜，根據(jù)研究和臨床經(jīng)驗(yàn)總結(jié)而成，原書已于2010年出版。你也許在網(wǎng)上看到，或者經(jīng)朋友口口相傳，得到一份“梅奧食譜”，且嘗試過它，但那也許只是份贗品。真正的梅奧食譜強(qiáng)調(diào)對(duì)整體健康的長(zhǎng)期重視，而非僅僅在食物上有所改變。除此之外，它強(qiáng)調(diào)：長(zhǎng)期保持體重的最好方式，是改變不良的生活習(xí)慣?！懊穵W食譜”可因個(gè)人情況不同而有所調(diào)整，它不是個(gè)“一刀切”的減肥計(jì)劃。

The Mayo Clinic Diet has two main parts:

Lose It! This is a two-week phase that allows you to jump-start your weight loss, losing as much as 6 to 10 pounds (2.7 to 4.5 kilograms) in a healthy way. In this phase, you focus on lifestyle habits. You learn how to add five healthy habits, break five unhealthy habits and adopt another five bonus healthy habits. This phase also includes getting at least 30 minutes of physical activity or exercise every day.

Live It! This phase is a lifelong approach to diet and health. In this phase, you learn more about food choices, portion sizes, menu planning and sticking to healthy habits. You continue steady weight loss of 1 to 2 pounds (0.5 to 1 kilogram) a week until you reach your goal weight. By continuing the healthy lifestyle habits you adopted, you can maintain your goal weight permanently. In this phase, you also learn how to set a goal weight and how to develop long-term healthy-eating patterns. Regular physical activity remains a central part of this phase.

Follow the Mayo Clinic Healthy Weight Pyramid

遵循“梅奧健康體重金字塔”

The basis for the Mayo Clinic Diet is the Mayo Clinic Healthy Weight Pyramid. The pyramid illustrates the importance of balance between exercise and eating healthy foods.

Eat healthy foods and portions

The base of the Mayo Clinic Healthy Weight Pyramid focuses on generous amounts of healthy foods that contain a small number of calories in a large volume of food, particularly fruits and vegetables. Healthy choices in moderate amounts make up the rest of the pyramid, which encourages selecting whole-grain carbohydrates, lean sources of protein such as legumes, fish and low-fat dairy, and heart-healthy unsaturated fats. The Mayo Clinic Diet teaches you how to estimate portion sizes and plan meals. The Mayo Clinic Diet doesn't focus on counting calories, nor does it require you to eliminate certain foods.

Increase your physical activity

The Mayo Clinic Diet promotes regular physical activity and exercise, as well as healthy eating. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in. If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program. Most people can begin with five- or 10-minute activity sessions and increase the time gradually.

“梅奧食譜”提倡規(guī)律的體育鍛煉和健康飲食攝入。當(dāng)你運(yùn)動(dòng)時(shí)，身體消耗能量(卡路里)，幫助燃燒攝入的卡路里。如果您一般很少運(yùn)動(dòng)，或有某種疾病，請(qǐng)?jiān)陂_始鍛煉前先咨詢醫(yī)生。絕大部分人能夠以每天5-10分鐘的運(yùn)動(dòng)量起步，然后慢慢增加運(yùn)動(dòng)時(shí)間。

The Mayo Clinic Diet recommends getting at least 30 minutes of moderately intense exercise every day, and even more exercise for further health benefits. Moderately intense activity or exercise should increase your heart and breathing rates and possibly lead to a light sweat. Brisk walking and yardwork that entails near constant motion are examples of moderately intense activity.

“梅奧食譜”提倡每天至少半小時(shí)的中度運(yùn)動(dòng)。如果想保持健康，鍛煉的時(shí)間還得增加。中度的運(yùn)動(dòng)能夠提高心率和呼吸頻率，伴恰到好處的出汗?？熳吆屯ピ簞趧?dòng)是中度運(yùn)動(dòng)的典型范例。

Typical menu for the Mayo Clinic Diet

“梅奧食譜”的經(jīng)典菜單

The Mayo Clinic Diet provides several calorie levels. Here's a look at a 1,200 calorie-a-day menu that follows the Mayo Clinic Diet plan:

“梅奧食譜”提供多個(gè)熱量攝入等級(jí)。這里是一份每日計(jì)劃攝入1200大卡的食譜清單：

Breakfast. A fruit yogurt parfait (1 cup fat-free yogurt mixed with 1 serving fruit).

早餐：一份水果酸奶（一杯脫脂酸奶與一份水果的混合體）

Lunch. 1 serving tuna and pasta salad (combine 1 can water-packed tuna, 4 cups cooked shell pasta, 2 cups diced carrots and zucchini, and 4 tablespoons low-calorie mayonnaise — serves 4); 1 small orange.

Dinner. One-third of a 12-inch crust cheese pizza; green salad (2 cups lettuce with 1/2 cup sliced tomatoes, red onions and mushrooms); 2 tablespoons fat-free salad dressing.

Snack. 1 small apple, sliced.

You can include a calorie-free beverage with each meal.

Results

Weight loss

The Mayo Clinic Diet says that you can lose 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-week Lose It! phase. It says you can lose 1 to 2 pounds (0.5 to 1 kilogram) a week during the lifelong Live It! maintenance phase until you reach your goal weight. Most people can lose weight on almost any diet plan that restricts calories and what you can eat — at least in the short term. The Mayo Clinic Diet says it helps you lose weight permanently by encouraging you to make smarter food and portion choices, exercising, and developing healthy lifestyle habits, such as not eating while you watch television.

“梅奧食譜”認(rèn)為您可以在“甩肉吧！”階段減去6-10磅體重（等于2.7-4.5kg），在“生活吧！”階段每周減去1-2磅（0.5-1kg），直到達(dá)到目標(biāo)體重。絕大部分人只要遵守一個(gè)嚴(yán)格的控制卡路里的節(jié)食計(jì)劃，都可以減去體重——至少是短期內(nèi)。而梅奧診所幫助你長(zhǎng)期減重，基于提倡理智健康飲食和運(yùn)動(dòng)，養(yǎng)成良好的生活習(xí)慣，比方說：不要邊吃飯邊看電視。

Other health benefits，

The Mayo Clinic Diet says that is eating plan may help improve your overall health by reducing risk factors associated with excess weight and obesity. If you lose weight following the Mayo Clinic Diet or any healthy, nutritious diet, you may reduce your risk of developing high blood pressure, heart disease, diabetes and sleep apnea, for example. If you already have any of these conditions, they may be improved if you lose weight, regardless of the diet plan you follow. Also, following a healthy diet that includes lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats - the kinds of foods recommended on the Mayo Clinic Diet — may further reduce your risk of certain health conditions.

“梅奧食譜”認(rèn)為一個(gè)好的食譜能幫助你改善全身的健康狀況，減少由肥胖引起的疾病風(fēng)險(xiǎn)。如果你依照梅奧食譜，或任何一種健康的、營(yíng)養(yǎng)全面的食譜去減肥，那么你就能同時(shí)減少患高血壓，心臟病，糖尿病和睡眠呼吸暫停綜合征的可能。即使你已患有以上疾病，這么做也會(huì)幫你緩解病癥。同時(shí)，采用梅奧食譜這類包含了大量蔬菜、水果、谷物、堅(jiān)果、豆類、魚類和健康脂肪的飲食指導(dǎo)，能最大程度地減少罹患疾病的可能。

Risks

The Mayo Clinic Diet is generally safe for most adults to follow. The Mayo Clinic Diet does encourage unlimited amounts of vegetables and fruit. For most people, eating lots of fruits and vegetables won't cause any issues. However, if you aren't used to eating lots of fruits and vegetables, you may experience minor, temporary digestive upset as your body adjusts to this new way of eating.

“梅奧食譜”對(duì)于絕大多數(shù)成人都適用，因其提倡多元化的飲食結(jié)構(gòu)。對(duì)于大部分人來講，多吃蔬菜和水果是有百利而無一害的，然而，假如你不習(xí)慣吃大量蔬果，那你可能會(huì)在適應(yīng)期間出現(xiàn)輕微的消化功能紊亂問題。

Also, eating lots of fruits can temporarily raise your blood sugar or certain blood fats. So if you have diabetes or any other health conditions or concerns, talk to your doctor before starting the Mayo Clinic Diet.