The Mayo Clinic Diet by Donald D. Hensrud, M.d.The Mayo Clinic Diet by Donald D. Hensrud, M.d.

The Mayo Clinic Diet

byDonald D. Hensrud, M.d.

Hardcover | January 11, 2017

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Eat well. Enjoy life. Lose weight.This completely revised and updated edition of the popular Mayo Clinic Diet is a practical, no-nonsense approach to weight loss designed to help individuals lose weight and, most importantly, keep it off. The book includes to step-by-step advice on key behavior changes to promote weight loss, plus four weeks of daily menus and all-new recipes. The Mayo Clinic Diet is based on years of experience with literally thousands of individuals trying to lose weight. We've identified leading habits of people who maintain a healthy weight and the unhealthy habits of those who don't. Based on this information, we've established five habits to include in your daily routine, five habits to break, and five bonus habits to increase your chances of lasting success. The Mayo Clinic Diet is composed of three sections to get you started, to keep you on track, and to give you the knowledge and tools you need to stay the course.
    - Lose It! is a two week quick-start program designed to help you lose 6 to 10 pounds in a safe and healthy way. - Live It! is a long-term maintenance plan in which you continue to lose 1 to 2 pounds a week until you reach your goal. In the process, you learn how to maintain a healthy weight for life. - All the extra stuff includes meal plans, recipes, food lists, tips on overcoming challenges and much more.
Best of all, the program is enjoyable. Eating is one of the great joys in life. What you eat on this diet has to taste good, or you won't do it. The Mayo Clinic Diet emphasizes foods that are healthy and taste good. Plus, you don't have to worry about starving yourself. When you're hungry, you can eat.What works is a diet that's easy and simple - a diet you can live with for life!
Donald D. Hensrud, M.D., is the director of the Mayo Clinic Healthy Living Program. He is a consultant in the departments of General Internal Medicine and Preventive, Occupational and Aerospace Medicine at Mayo Clinic Rochester, Minn., and an associate professor of nutrition and preventive medicine at Mayo Clinic College of Medicine. ...
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Title:The Mayo Clinic DietFormat:HardcoverProduct dimensions:304 pages, 9.13 × 7.38 × 1.11 inShipping dimensions:9.13 × 7.38 × 1.11 inPublished:January 11, 2017Publisher:Mayo FoundationLanguage:English

The following ISBNs are associated with this title:

ISBN - 10:1945564008

ISBN - 13:9781945564000

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Table of Contents: PART 1 ~ LOSE IT! 6 What is The Mayo Clinic Diet? 8 CHAPTER 1 Ready, set, go 10 Before you start 12 Finding your inner motivation 13 Readiness quiz 14 Your starting point 17 CHAPTER 2 Add 5 Habits 20 Eat a healthy breakfast 22 Eat vegetables and fruits 24 Eat whole grains 26 Eat healthy fats 28 Move! 30 Mayo Clinic Healthy Weight Pyramid and Healthy Dining Table 32 CHAPTER 3 Break 5 Habits 34 No TV while eating 36 No sugar 38 No snacks 40 Limited meat and low-fat dairy 42 No eating at restaurants 44 CHAPTER 4 Adopt 5 Bonus Habits 46 Keep food records 48 Keep activity records 50 Move more! 52 Eat ‘real food’ 54 Have a daily goal 56 CHAPTER 5 What have you learned? 58 Analyzing your results 60 Habit tracker 61 PART 2 ~ LIVE IT! 64 CHAPTER 6 The next phase 66 From short-term to lifelong 67 A new path 70 Live-It! in real life 72 CHAPTER 7 Know your goals 76 Personal goals 79 Performance vs. outcome 81 Setting SMART goals 83 CHAPTER 8 Set your targets 84 Selecting your daily calorie target 85 Determining your daily servings targets 86 Quick guide to servings sizes 89 CHAPTER 9 Create your eating plan 92 Eating to the pyramid and dining table 94 Planning your meals 97 Portions vs. servings 101 CHAPTER 10 Expand your activity plan 110 Reduce the time you sit 112 Get more fit 114 Keep at it 116 CHAPTER 11 Track your progress 120 Why track? 122 Tracking tips 124 Transitioning from tracking to monitoring 129 CHAPTER 12 Seek support 130 Asking for help 132 Getting your family on board 134 Other types of support 136 PART 3 ~ ALL THE EXTRA STUFF 140 CHAPTER 13 What’s your healthy weight? 142 What is a healthy weight? 144 Why am I overweight? 148 CHAPTER 14 Energy, calories and weight 150 Dietary sources of energy 152 Your energy account 156 CHAPTER 15 The Mayo Clinic Healthy Weight Pyramid 162 Energy density 163 Less dense, more filling 165 CHAPTER 16 Making meals easier 172 Time-saving strategies 177 Learning to mix and match 182 CHAPTER 17 Eating out 188 Eating at fast-food restaurants 191 Your guide to healthy ethnic cuisine 200 CHAPTER 18 How to change behaviors 202 Preparing for change 204 Changing your behaviors 205 CHAPTER 19 Burning even more calories 212 Speed calorie burn with higher intensity 215 Calories burned in 1 hour 219 CHAPTER 20 I slipped up — what do I do? 220 Lapse and relapse 222 Behavior chains 223 Action Guide to weight-loss barriers 234 Pyramid servings at a glance 256 Recipes for weight loss 284 Menu guide 300