weight. Once a dieter reaches his or her goal weight,
that person follows the plan to avoid gaining back
those extra pounds.
The plan described in the Mayo Clinic book could
be used to create a self-directed weight-loss program.
By following the 12-week plan, the dieter learns about
nutrition, portion control, and the importance of
physical activity. Quizzes in the weekly units allow
the dieter to understand issues such as eating habits.
Furthermore, direction is provided through
weekly shopping lists and information about topics
such as planning an effective and enjoyable exercise
program. There are also tips from dietitians and rec-
ipes based on the Healthy Weight Pyramid.
Precautions
The Mayo Clinic Healthy Weight Program does
not pose an overall risk to people. However, some
people may need to take their health conditions into
account when making food choices. People with those
conditions or those who take some medications need
to make those food choices even if they don’t follow
the diet.
For example, pregnant women should not eat
more than 12 ounces (0.34 ounces) of fish per week.
Diabetics should monitor their blood sugar while
following the program, and people with other condi-
tions like food allergies should make adjustments
when planning their menus. In addition, some fruits
should be avoided by people taking certain medica-
tions. Grapefruit products, tangelos, and Spanish
oranges should not be consumed by people using
some anti-depressants, anti-seizure medications, tran-
quilizers, immunosuppressant drugs and the pain
relief drug Methadone. In addition, those citrus fruits
should be avoided by people taking some medications
to treat high blood pressure, HIV, high cholesterol,
arrhythmia (abnormal heart rhythm), and erectile
dysfunction.
People who aren’t sure if a health condition or
medication will be affected by a food on the Mayo
plan should discuss these concerns with their doctors.
Healthcare professionals should also be consulted
about what type of exercise is appropriate.
Risks
There are no known risks for people who follow
the Mayo Clinic Healthy Weight Program. However,
people with questions about health conditions or drug
interactions are advised to consult their physicians
before starting any weight loss program.
Research and general acceptanceResearch
The Mayo Clinic Healthy Weight Program is the
result of research by the clinic, the University of Ala-
bama, and Pennsylvania State University. The clinic’s
Healthy Weight Pyramid is listed on the United States
Department of Agriculture’s list of sources of reliable
weight loss information. In addition, the federalDiet-
ary Guidelines for Americans 2005defined a healthy
eating plan as one that:
Emphasizes fruits, vegetables, whole grains, and fat
free or low-fat milk and milk products.
Includes lean meats, poultry, fish, beans, eggs, and
nuts.
Is low in saturated fats, trans fats, cholesterol, salt,
and added sugars.
Both the Mayo Clinic and the federal guidelines
recommended that people consume a variety of foods
within each group. The USDA document is updated
every five years, and the 2005 edition focused more
on weight control than previous versions. The guide-
lines, like the Mayo Clinic program, contained food-
serving recommendations for calorie levels ranging
from 1,000 to 2,000 per day. While the Mayo program
allowed unlimited fruits and vegetables, the federal
plan designated serving amounts. The USDA also rec-
ommended a restriction on sweets and 30 to 60 minutes
of moderate physical activity most days of the week.QUESTIONS TO ASK YOUR
DOCTOR Would any health condition prevent me from
starting the Mayo Clinic Healthy Weight
Program?
How much weight should I lose?
Should I avoid certain foods because of
medications I’m taking or because of a health
condition?
What is the minimum amount of calories that I
should eat each day to lose weight?
Am I physically able to begin an exercise
program?
What is the best type of exercise for me?
How long should I do this exercise?
How many times a week should I exercise?
Are there any instructions I need to prevent
injuries?Mayo Clinic plan (endorsed by clinic)