Mayo Diet Menu To Achieve Healthy Body

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Now there are many different types of diets to lose weight that is circulating in the community. One that is being widely discussed is the Mayo diet. What exactly is meant mayo diet and how do I apply the correct diet mayo? Let's explore.

Diet Mayo took from the book published by the Mayo Clinic, a diet that is based on research and clinical experience. This diet can change the habits become healthier and reduce the risk of diseases such as diabetes, high blood pressure, heart disease and sleep disorders.

Long-Term Program

Keep in mind if the mayo diet is a long-term weight control is noticed overall health, so not only determine the food menu. Diet Mayo that emphasizes the changes become more healthy habits.

Diet Mayo begins with an initial period called Lose It! for two weeks. At this time five unhealthy habits replaced with a more healthy. For example, an unhealthy diet that added sugar intake, sweets, a meat dish and excessive dairy products, eating in a restaurant with no menu control and eat while watching television. Habit is replaced by eating a healthy breakfast, four servings of vegetables and three servings of fruit per day, choosing whole grains and healthy fats and exercising for thirty minutes every day.

The food pyramid as a principle in the diet mayo put vegetables and fruit as the highest consumption. Then followed with the intake of carbohydrates, meat and dairy products, and fats. While sweet foods severely restricted each day.

Mayo diet also encourages physical activity and exercise. It is intended to help the body burn calories. Starting with a duration of about 5-10 minutes and be increased gradually. Recommendations from the Mayo diet that is moderate intensity exercise of about 30 minutes per day. Such activity should be able to increase your heart rate and breathing and make the body sweat brisk walking or gardening.

Two weeks after that is the phase Live it! Currently, you have to build a more active exercise plan while making food choices and the appropriate portion of the healthy food pyramid diet mayo.

Restrictions Total Calories

There are several levels of caloric intake on a diet mayo. At the beginning of starting a diet mayo, for women with weight under 113 kg, the recommended calorie intake is 1,200 per day. Then to weigh 113-136 kg, required 1,400 calories per day, while for who weigh over 136 kg are advised to consume 1,600 calories per day.

For men, the caloric intake needed a little bigger. To weigh under 113 kg, it takes about 1,400 calories, weighing between 113-136 kg need 1,600 calories. Then to weigh more than 136 kg, will require 1,800 calories per day.

As an illustration, the intake of 1,200 calories per day consisted of 4 or more servings of vegetables, 3 servings or more of fruit, four servings of carbohydrate, 3 servings of protein or dairy products, and three servings of fat.

Here's an example of mayo diet to 1,200 calories intake:

Breakfast of a cup of fat-free yogurt plus a serving of fruit.
Lunch consisted of a single serving of pasta with a combination of tuna and vegetables and low-fat sauces complement. Complete with an orange.
Choosing a healthy snack is a small-sized apple.
Dinner in the form of green vegetables which consisted of lettuce, tomato, onion and mushrooms, 2 tablespoons of salad dressing and sauce about 2 slices of pizza with cheese topping.

Total Weight Loss

During the phase of Lose It! during the first two weeks of the diet mayo, chances are you can lose weight around 2.7 to 4.5 kg. Currently, the primary focus is on the application of new, healthy habits, such as physical activity or exercise at least 30 minutes per day.

Once that phase is completed, then you will enter the phase Live it! This step is advisable to apply a lifetime. If you consistently make healthy habits and selecting the appropriate menu and the portions are not excessive, may reduce the weight of about 0.5 to 1 kg per week. If you've arrived at your ideal weight, the move continues a habit that has been done to maintain weight through a healthy diet.

Diet mayo can be done by enjoying a variety of types and amounts of food, provided in accordance with the recommended calorie intake. This type of diet is suitable for you who want to improve their eating habits and an unhealthy lifestyle to then replace them with better in the long-term period.

Before taking any dietary foods, including menu selection mayo diet, you should first consult with a physician. This is important especially if you have certain health conditions.

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Mayo Diet Menu To Achieve Healthy Body