This diet was developed by specialists from the American Mayo Clinic, located in Rochester, Minnesota. The clinic is one of the best in the USA and positions its diet as an unusual approach to the problem of losing weight. The Mayo Clinic diet is, according to its creators, a lifestyle that allows you to safely lose weight and maintain good health with the motto: “Eat well, enjoy life and lose weight!”. The diet is based on scientific research and many years of clinical practice. In 2010, the diet was published in the form of a book called The Mayo Clinic Diet, which became a bestseller.
Various versions of this diet are now in circulation. Representatives of the Clinic officially stated in 2005 that various “Mayo diets” that have been distributed for decades, such as “Mayo soup”, egg and grapefruit and others that promise stunning results in a short time, are in no way associated with the Clinic , or would be endorsed by it. Such “diets” often do not have a scientific basis backed by clinical trials and can be harmful to health. This article introduces the official, real Mayo Diet .
The weight loss program is based on the Mayo Clinic Healthy Weight Food Pyramid , which guides you through a nutrition and exercise plan. The pyramid shows the importance of a balance between exercise and a healthy diet.
Eat healthy and don't overeat
At the base of the pyramid there is a wide variety of vegetables and fruits. These healthy products contain a small amount of calories, but, having volume, fill the stomach and cause a feeling of fullness. You need to eat more of them (but not excessively!). Higher up is healthy food, the amount needed for proper nutrition decreases towards the top. These are “good” carbohydrates – whole grain products and durum flour products; sources of necessary protein - fish, lean meat, low-fat dairy products, legumes; and, which do not cause cardiovascular diseases, unsaturated fats (found primarily in nuts and olive oil). The diet does not require counting calories and, in principle, does not limit the range of foods. There is no scrupulously observed menu. Those who are losing weight independently create a tasty diet that suits them. We remember the motto of the diet.
Recommended Products
Oatmeal, brown rice, wholemeal bread, eggs, fish, lean meat, nuts, legumes, low-fat cottage cheese, homemade cheese, kefir/yogurt, cauliflower, carrots, tomatoes, avocado, herbs, fruits, olive and vegetable oils spin
Increase your level of physical activity
On the Mayo Diet, physical activity is as important as a healthy diet. An active lifestyle helps burn calories and establishes the right balance between energy in and energy out. If you have been inactive for a long time, or have health restrictions, you need to consult a specialist to determine the degree of stress and draw up a training plan. For most, 5-10 minutes of warm-up or walking will be sufficient at first, gradually increasing the duration of the exercise.
It is recommended to do daily, at least 30-minute, moderate-intensity physical exercise (they can be divided into 2-3 series during the day if there is not enough time). If you can do more, it will only benefit you. A classic example of moderate exercise is brisk walking .
Mayo Clinic diet: the essence and rules of nutrition
Diet developers promise patients a loss of 4.5 to 8 extra kg per week. The Mayo nutrition system is based on adherence to the so-called “food pyramid”.
The pyramid consists of five steps
1. Fruits and vegetables that you can and preferably eat every day are the basis of your diet.
2. Carbohydrates that you can eat often, but without overeating.
3. Proteins - you can eat them every day.
4. Fats - in limited quantities. After normalizing your weight, fats can be consumed 2-3 times a week.
5. And finally, sweets are the top of the pyramid and its smallest step.
“As you can see, the Mayo Clinic diet is a healthy diet that should become a habit and become a way of life for you. "
Clinic specialists advise starting a healthy diet with a seven-day diet
based on vegetable soup with celery. You can eat this soup in unlimited quantities and be sure to eat it every day. The secret of burning fat is in the specific properties of celery. You can use the stems and green parts of the plant for soup.
Prepare the soup according to this recipe
1. Cut a medium head of cabbage, 6 onions, 4 fresh or soaked tomatoes, 2 sweet peppers and a good bunch of celery into small pieces.
2. You can season the vegetables with a bouillon cube, spices and a minimal amount of salt.
3. Place everything in very boiling water for 10 minutes.
4. Cook the soup over low heat until the vegetables are ready.
Features of losing weight using the Mayo Clinic method
The essence of the Mayo diet is to build a kind of pyramid: in the bottom - the widest part - preference is given to fruits and vegetables, then to proteins, slow carbohydrates and fats, and the smallest part goes to sweets containing fast carbohydrates.
The method is based on Mayo soup, which is prepared from fat-burning foods and promotes rapid weight loss.
The benefits of the technique for health and weight loss are very great:
- It allows you to find the optimal balance of nutrients, thanks to which the body receives the portion of vitamins and microelements it needs;
- It also has a positive effect on digestion, because... The menu consists only of healthy dishes.
Advantages and disadvantages
Benefits of the Mayo Diet:
- While using it, a person does not feel hungry, because... he can consume the products allowed here without restrictions;
- The technique does not in any way reduce the amount of proteins, fats and carbohydrates: weight loss occurs only by reducing the calorie content of the diet;
- The weight goes off smoothly, without sudden jumps, so the use of such a nutrition system does not harm the body;
- Diet soup quickly satisfies your appetite, and the feeling of hunger does not set in soon;
- The result obtained lasts for a long time;
- The power system can be used as much as you like, because Its main goal is to teach healthy eating.
It is difficult to find any disadvantages in this technique, however, patients with diabetes should consult a doctor before using it, because The fruits present in it can cause an increase in blood sugar levels.
How much can you lose?
The calorie content of the Mayo diet is calculated individually, but on average a person manages to “eat” no more than 1500 Kcal per day. Thus, weight loss occurs smoothly, and you can lose up to 10 kilograms in a month, and up to 3 kg in a week.
Another question is whether the volume goes away on this diet. They do decrease, but just as slowly as the weight, so at first the result will not be too noticeable - it will become noticeable only after a few weeks.
What products should be on the menu:
- Fruits (except bananas);
- Vegetables (except legumes and corn);
- Milk and fermented milk products;
- Lenten types of fish and meat;
- Greenery;
- Fruit juices without sugar.
It is not recommended to consume sweets, pasta, smoked meats, bread and alcoholic drinks, because they slow down the process of fat breakdown.
To contents
Seven-day Mayo diet: detailed menu
Day 1: fruit + soup
On the first day you can eat all types of fruits, except bananas. Soup remains a basic and essential part of the diet. The more you eat, the stronger the effect of burning and removing excess fat. You can drink tea and coffee, berry juice without sugar.
Day 2: vegetables + soup
Today you can eat soup prepared according to the Mayo recipe and any vegetables until you feel full. You can steam vegetables, stew and bake them in the oven with herbs and seasonings. Beans, corn and fruits are prohibited. For lunch you are allowed to eat 1-2 baked potatoes with vegetable oil.
Day 3: soup + fruits + vegetables
In addition to soup, it is recommended to eat fresh and processed vegetables and fruits. Bananas and potatoes are prohibited today.
Day 4: add bananas with milk
Don't forget to eat plenty of soup! Today you can eat vegetables and fruits, just like on the third day of the Mayo diet. We expand the diet: add 3 bananas and milk. Water, tea, coffee and herbal infusions without sugar can be drunk unlimitedly.
Day 5: soup + beef + tomatoes
On the fifth day, you can treat yourself to up to 800 g of lean beef. Steam the meat or bake it in foil with spices. For vegetables, give preference to fresh or pickled tomatoes (without restrictions). We eat soup as usual.
Day 6: soup + beef + green vegetables
Again today you can eat up to 800 g of lean, diet-prepared beef. It is advisable to consume green vegetables in any quantity. You can eat other vegetables in smaller portions, except potatoes.
Day 7: soup + juices + vegetables + rice
On the seventh day of the diet, you can add brown rice and freshly squeezed unsweetened fruit juices to the menu. Rice can be stewed with vegetables and seasonings. Soup remains the main course.
How effective and safe is the Mayo diet: reviews, weight loss results
Nutritionists from all over the world consider the Mayo Clinic method one of the safest and most effective for treating obesity and eliminating excess weight, but it is not recommended to follow it for more than two months - in the future, you just need to follow the basic rules to prevent weight gain again.
The way out of the Mayo soup diet is very simple:
- In the first days, we reduce the frequency of eating soup, gradually adding meat products;
- We increase caloric intake by 150 kcal per day gradually.
The results of the diet are remarkable:
- Forming the habit of eating right;
- Activation of metabolism;
- Purgation;
- Weight loss.
Main rules of the Mayo diet
1. No alcohol! Drinks with alcohol retain fat, reducing the entire weight loss effect to zero.
2. Drink more pure water.
3. Bread and carbonated drinks should be removed from the diet.
4. Don't eat fat or add it to your food during the Mayo Week Diet.
5. Avoid fried foods.
6. Strictly follow the menu, do not violate the sequence of the diet and do not replace the specified products with other dishes.
7. Lead an active lifestyle, play sports whenever possible.
After a week-long Mayo diet, you can repeat the menu with a break of 2-3 days
.
Monitor your health, consult your doctor
to avoid health problems. If you have chronic illnesses, inflammation or other problems with the body, you need to inform your therapist about this and together decide on the possibility of continuing the Mayo Clinic diet.
When your weight is normalized, start eating, taking into account the rules of the “food pyramid”. Be healthy!
Diet price
The Mayo Clinic diet should not cost more than a regular healthy diet, because portions per person should be small (no larger than a tennis ball), and you do not need to purchase any delicacies or scarce foods.
The price of a weekly course usually does not exceed 2-2.5 thousand rubles, the most expensive are the 5th and 6th days, the menu of which includes meat. For a kilogram of fresh lean beef tenderloin you will have to pay at least 500 rubles, plus you should not forget about the production costs for fresh vegetables, herbs and fruits.
Diet type:
- Low fat diets
Mayo Clinic diet
This diet
and was developed by specialists from the American Mayo Clinic, located in Rochester, Minnesota.
The clinic is one of the best in the USA and positions its diet as an unusual approach to the problem of losing weight. The Mayo Clinic diet is, according to its creators, a lifestyle that allows you to safely lose weight and maintain good health with the motto: “Eat Well, Enjoy Life, and Lose Weight!” . The diet is based on scientific research and many years of clinical practice. In 2010, the diet was published in the form of a book called “The Mayo Clinic Diet,” which became a bestseller. Various versions of this diet are now in circulation. Representatives of the Clinic officially stated in 2005 that various “Mayo diets” that have been distributed for decades, such as “Mayo soup”, egg and grapefruit and others that promise stunning results in a short time, are in no way associated with the Clinic , or would be endorsed by it. Such “diets” often do not have a scientific basis backed by clinical trials and can be harmful to health. This article introduces the official, real Mayo Diet .
The weight loss program is based on the Mayo Clinic Healthy Weight Food Pyramid , which guides you through a nutrition and exercise plan. The pyramid shows the importance of a balance between exercise and a healthy diet.
Eat healthy and don't overeat
At the base of the pyramid there is a wide variety of vegetables and fruits. These healthy products contain a small amount of calories, but, having volume, fill the stomach and cause a feeling of fullness. You need to eat more of them (but not excessively!). Higher up is healthy food, the amount needed for proper nutrition decreases towards the top. These are “good” carbohydrates – whole grain products and durum flour products; sources of necessary protein - fish, lean meat, low-fat dairy products, legumes; and, which do not cause cardiovascular diseases, unsaturated fats (found primarily in nuts and olive oil). The diet does not require counting calories and, in principle, does not limit the range of foods. There is no scrupulously observed menu. Those who are losing weight independently create a tasty diet that suits them. We remember the motto of the diet.
Recommended Products
Oatmeal, brown rice, wholemeal bread, eggs, fish, lean meat, nuts, legumes, low-fat cottage cheese, homemade cheese, kefir/yogurt, cauliflower, carrots, tomatoes, avocado, herbs, fruits, olive and vegetable oils spin
What is the basis for losing kilograms?
The whole trick lies in the components themselves, which ultimately make up the fat-burning soup. They are not only low-calorie, but also have a diuretic, laxative effect, and regulate fat metabolism. Some foods (for example, celery) even have “negative calories.” This means that the body will spend more energy on digesting them than it will ultimately receive. Similar properties are inherent in cabbage, especially white cabbage. In addition, it contains tartronic acid, which promotes the active breakdown of fat cells. Spices (ginger powder and curry are often used) speed up metabolism and help remove waste and toxins from the body.
Thus, well-designed recipes for fat-burning soups will really help those who want to lose weight, if only they do not forget about the other conditions for following the diet. Below are the most affordable, but at the same time very well-proven options for the “miracle” soup.
Mayo Clinic Recipe
Main components: onions (onions) - 6 pieces, cabbage - 1 small head (can be replaced with other varieties:
cauliflower, broccoli, Brussels sprouts, red cabbage), 2 green bell peppers, 4 stalks of leaf celery.
In addition, you can add carrots, spinach, zucchini, parsley, dill.
Dr. Mitchell's recipe
Products used: 200 g of root celery, 400-500 g of carrots, onions (6 pieces), 2 medium-sized sweet peppers, a small head of cabbage, 500 g of beans (necessarily green beans, you can use asparagus), 1 liter of tomato juice (it is better to replace mashed fresh tomatoes), greens.
When preparing this fat-burning soup, beans and tomato juice are added to the pan 6-7 minutes after boiling.
Bonn soup
You will need: one small fork of white or Chinese cabbage, green bell pepper (1 piece), 4 tomatoes, 5 onions, leaf celery (200 g), 2 cloves of chopped garlic, 2 medium carrots, one bunch of dill and parsley, a teaspoon of curry , a tablespoon of cumin, 2 bay leaves.
Pumpkin soup
Ingredients: 500 g pumpkin, 2 small carrots, 3 onions, 200 g celery root, 1 bunch of cilantro, 1 teaspoon curry or grated ginger. Pumpkin can be replaced with zucchini.
"Green" cabbage soup
It contains: 500 g of broccoli, 200 g of leaf celery, 3 onions, 1 green bell pepper, a bunch of parsley, 1 teaspoon of coriander fruit, a pinch of ground black pepper.
"Green" spinach soup
To prepare it you will need 500 g of spinach (you can take fresh frozen), 300 g of zucchini, 200 g of green beans, 2 onions, 100 g of celery root, parsley, dill, cilantro (one bunch each), 2 cloves of garlic, any spices.
"White" soup
Mostly light-colored vegetables are used: celery root (300-400 g), parsley root (100 g), onions (4 pieces), parsnips (300 g), zucchini (300 g), grated or ground dried ginger (1- 2 teaspoons).
There are different reviews on the effectiveness of a diet based on fat-burning soup, but many people note the results of weight loss to a greater or lesser extent. Within a week, you can get rid of 2 to 8 kg of excess weight. It depends on how strictly people adhere to the diet, on physical activity and on the speed of metabolic processes in the body.
We should not forget that people with any chronic diseases, especially in the acute stage, should treat strict diets with caution. Before using them, you should definitely consult with your doctor, because for some people, eating such first courses will be very useful (for example, people suffering from urolithiasis, diabetes, certain types of cardiovascular diseases), while for others, eating this soup for a whole week is negative. will affect health (for anemia, thyroid diseases, pregnancy and breastfeeding)
The essence of the Mayo diet
According to the diet, achieving a healthy weight and maintaining stable results over a long period of time is possible if you focus not only on nutrition, but also on maintaining normal overall health. It is argued that the best way to control your weight is to realize the need to change your lifestyle and develop healthy habits. At the same time, the diet is not a dogma and can be adapted to the individual needs of someone losing weight, depending on the situation. The Mayo system will help you lose weight and find your comfortable and healthy nutrition plan that will be with you throughout your life. The diet is especially suitable for those who want to lose 5-20 kg.
There is a diet option for diabetics that can help you safely lose weight while controlling your blood sugar levels. This program is designed for type 2 diabetes (non-insulin dependent) and prediabetes, and helps reduce the dose of medications, as well as the risk of complications caused by diabetes.
The Mayo Clinic Diet has two phases
Lose weight! This phase lasts two weeks and starts the weight loss process. Weight reduction in the first stage from 3 to 4.5 kg. You analyze your lifestyle, get rid of five bad habits and develop five good ones. A mandatory part of the system is daily 30-minute exercise.
Live in a new way! This phase lasts for a long period of time, perhaps throughout life, and is based on a balanced diet and a healthy lifestyle. At this stage, you will learn to correctly determine your goal - the weight you should strive to achieve, and correctly draw up a long-term healthy eating plan. You will learn how to select foods, create a diet, and determine portion sizes. New healthy habits will become an integral part of your lifestyle. The weight will continue to gently decrease by 0.5-1 kg per week until you achieve your intended result. After which, following the principles of a healthy lifestyle, you will be able to successfully maintain the achieved weight within the desired limits.
According to the authors, the key to weight loss is to break five bad habits, adopt five healthy ones, and follow five rules when dieting. The American recommendations are simple.
Get rid of five bad habits:
- do not watch TV while eating, spend no more time in front of it than you spend on physical exercise;
- do not eat sugar except what is naturally found in fruits;
- snack between meals only with vegetables or fruits and nothing more;
- limit consumption of meat and dairy products;
- Do not eat food in cafes and restaurants that does not fit your nutrition plan.
Acquire five healthy habits:
- eat healthy food for breakfast and don’t overeat;
- eat vegetables and fruits at least 3-4 times a day;
- eat whole grain products and products made from wholemeal flour, especially bread;
- eat foods that contain essential polyunsaturated fats, such as olive oil and nuts;
- Walk or exercise for at least 30 minutes every day.
Follow five rules:
- keep a food diary;
- keep a diary of physical activity;
- walk or exercise for at least 60 minutes daily;
- eat mainly fresh food;
- write down your daily goals.
Popular recipes
There are a lot of varieties of this dish, so we have selected the most effective recipes for fat-burning soups for weight loss.
We present them to you in order.
Cabbage soup
| Ingredients | Quantity |
| cauliflower - | ½ part |
| white cabbage - | ½ part |
| greenery - | taste |
| onion - | 1 head |
| Bell pepper - | 1 PC. |
| ginger - | taste |
| carrots - | 3 pcs. |
| celery in stalks - | 8 pieces |
| lemon juice - | from ½ fruit |
| garlic - | optional |
| ground black pepper and salt - | optional |
| coriander - | taste |
| Cooking time: 60 minutes | Calorie content per 100 grams: 65 Kcal |
Cooking method:
- Initially, you need to finely chop the cabbage, place it in water and leave to cook, then add salt.
- The main part of the celery needs to be cut and added to the soup at the start of cooking.
- The celery leaves will be added at the end, as will the greens.
- Chop the carrots, onions and peppers, pour olive oil into a frying pan and simmer the vegetables.
- To the frying you should add peeled and pre-grated tomatoes.
- All ingredients should be combined by adding seasonings. In order to enhance the taste, it is permissible to add bouillon cubes.
In the video you can see the entire cooking process with all the nuances:
httpv://www.youtube.com/watch?v=embed/nDCQrtjXxcA
Bonn soup
To prepare you need to prepare:
- a bunch of celery;
- 1 green pepper;
- white cabbage;
- dill;
- 4 tomatoes;
- carrots – 2 pieces;
- onion;
- parsley;
- 1 teaspoon curry;
- cumin – 1 tablespoon;
- garlic;
- Bay leaf.
Find out what kind of weight loss drug it is and what reviews our readers have about it: Siofor: indications for weight loss.
Being an actress is incredibly difficult, because in addition to work you need to constantly monitor your figure. Even an acting technique has already been developed. Read more about her here.
Varieties of vegetable-based diets are described here. Enjoy reading and don’t forget that vegetables are the cheapest way to get rid of extra pounds, especially in the summer.
Wash and cut vegetables and herbs.
Fry the onion in a frying pan in vegetable oil with curry, cumin, and garlic.
Fill the pan with water, place vegetables, onions and bay leaves there.
Once the vegetables are soft, the soup can be considered ready.
Greens should be placed in it.
The preparation is fully demonstrated in the video below:
httpv://www.youtube.com/watch?v=embed/L_ASipKDaAw
Tomato soup
For preparation you will need:
- large tomatoes in the amount of 3 pieces;
- White cabbage;
- onion;
- garlic;
- carrot;
- celery root;
- greenery,
- salt.
Method of preparation: cut the cabbage, place in water, fry the tomatoes with onions, garlic and carrots.
Place the celery root in water, along with the roast, and add salt.
Cook until cabbage is soft.
Fat burning onion soup
To prepare you will need to stock up on:
- six onions;
- 2 tomatoes, which can be either fresh or canned;
- white cabbage;
- sweet pepper in the amount of 2 pieces;
- celery;
- seasonings;
- greens;
- salt.
The cooking method is identical to that described above, the only difference being a more impressive amount of onion.
And in the video we offer you a French version of this recipe, which will appeal even to those who do not intend to lose weight:
httpv://www.youtube.com/watch?v=embed/XWqlITVW9Q4
Mayo Clinic Diet (-8 kg per week)
You should not drink any alcoholic beverages, as this disrupts the process of eliminating fat from the body.
You need to go off the diet at least 24 hours before drinking any alcoholic beverage. You can take the prescribed medications. The basis of the diet is “fat burning soup”. You should eat this soup every day - as often and as much as you want. The more you eat, the more pounds you will lose.
If you strictly follow the diet, you should lose from 4.5 to 8 kg in a week.
It is very important that you eat the foods recommended by the diet exactly on the days you need to eat them. If you have lost 7 kg or more within a week, you need to take a break from dieting for 2 days. You can continue it at any time. Don't eat soup outside of your diet!
You can resort to the seven-day diet as often as you want. If you interrupted it, start again from the first day.
In just seven days you will become at least 4.5 kg lighter, and possibly as much as 8 kg. You will feel a surge of energy and health. Follow the diet for as long as you feel positive dynamics in your physical and moral condition.
Fat Burning Soup Recipe:
6 medium onions, several tomatoes (canned), 1 small head of cabbage, 2 green peppers, 1 bunch of celery, 2 cubes of vegetable broth.
Cut the vegetables into small or medium pieces and cover with water. Season with salt, pepper and, if desired, curry or hot sauce. Boil over high heat for 10 minutes, then reduce the heat to low and continue cooking until the vegetables are soft.
This soup can be eaten any time you are hungry. Eat it as much as you want. The soup adds no calories. Fill a thermos with it in the morning to take with you if you'll be away from home during the day.
However, you should not rely solely on this soup. The diet must be supplemented with other components.
The first day.
Soup and fruit. You can eat any fruit except bananas. Melons and watermelons have fewer calories than most other fruits. Eat only soup and fruit. To drink, you can use unsweetened tea or coffee (without milk), cranberry juice or water (as much water as possible).
Second day.
Soup and vegetables. You can eat all the vegetables you want (raw, fresh or canned). Leafy greens are also acceptable. Eat it all with soup until you are satisfied. Stay away from dried legumes, green peas and corn.
During lunch on this day you can eat baked potatoes with butter. Don't eat any fruit. Drink water.
Day three.
Soup, fruits and vegetables. Eat soup and all the vegetables and fruits you want, excluding only the baked potato. Drink water. If you really followed the diet completely for 3 days, then you could well have lost 2.5-3 kg by this time.
Day four.
Soup, fruits and vegetables, including bananas and skim milk. You can eat 3 bananas and drink as much water as you can, along with the soup. Eat as much soup, fresh vegetables and fruits as you want, but only 3 bananas.
Day five.
Beef and tomatoes with soup. You can eat 300-800 g of beef or a can of canned tomatoes (or just fresh ones - as much as you want). Eat soup at least once a day.
Day six.
Beef and vegetables (especially leafy ones) plus soup. Eat your fill of beef and vegetables. If you feel like it, you can eat 2 or 3 steaks and all the green leafy vegetables you want, but no baked potatoes. Drink water.
Day seven.
Brown rice, fruit juice, vegetables and soup. Today you can eat brown (unpeeled) rice, unsweetened fruit juice and vegetables. Rice can be added to the soup, or you can add vegetables to the rice - chopped onions and tomatoes, cauliflower. It is not forbidden to cook vegetables with curry. Drink water.
By the end of the seventh day, if you strictly followed the diet, you will have lost between 4.5 and 8 kg.
Strictly prohibited: bread, alcohol, carbonated (fizzy) drinks. Nothing should be fried or cooked with added fat.
General rules
- Strictly adhere to the recommendations for every day. Do not allow any deviations or fantasies.
- Weigh yourself in the morning.
- Eat soup whenever you feel hungry.
- Be careful with butter - it can only be consumed once a week with baked potatoes.
- Carefully remove all fat from meat. Remove the skin from the bird.
Video on the topic: fat-burning soup on the website missfit.ru
Duration of the soup diet
Before switching to a soup diet, many people wonder how long they can stick to this diet. The answer is simple - until you reach your desired weight. A diet of low-calorie soups is safe, and there are explanations for this:
- You can eat low-calorie soups in any quantity. If you want to have a snack, eat a bowl of soup. Is your stomach growling before bed? Eat another bowl of soup. Even if you cook a 6-liter pot, you can be sure that the calories in it are much less than the daily requirement.
- If you are allergic to any vegetables from the recipe, then there is no need to worry. You can choose a different vegetable or just a different soup. The soup contains virtually no calories, so you can definitely find the optimal recipe for yourself.
A low-calorie soup diet can last as long as you like. Make it a rule that your main dish is soup. You can diversify your diet a little with fruits or lean meat. Eliminate fried foods, consume as little salt as possible and you will be surprised by the results and the speed with which you get them.
The essence and rules of the diet
The Mayo diet is a 7-day protein diet based on a fat-burning soup without fish or meat, which can be prepared from all vegetables except potatoes. At the same time, the diet is not strict, since the menu is not limited to one soup. Thus, the consumption of vegetables, fruits, brown rice, herbs and even dietary meat is allowed.
The main feature of the Mayo diet is that you will not be haunted by the feeling of hunger, since, if desired, you are allowed to eat fat-burning soup at any time of the day. The only exception is Friday. On this day, soup is allowed to be served only once. If you are away from home during the day, you can take the soup with you in a thermos.
Due to the fact that this technique involves consuming a large amount of fiber, you will not only lose weight, but also cleanse the intestines of toxins and waste. Additionally, read about a diet that helps cleanse the body of toxins.
The rules of the seven-day diet cannot be broken. They look like this:
- Each day of the diet involves consuming a certain set of foods. Making any changes is strictly prohibited.
- Before cooking, it is necessary to peel the skin from the bird and trim away any visible fat from the meat.
- Before consumption, cold soup is “defatted” - using a spoon, the solid fat is removed from the broth.
- It is necessary to completely avoid carbonated drinks, baked goods, fatty and fried foods.
- You are allowed to eat baked potatoes with butter once a week. The rest of the time, oil is also prohibited.
- If the diet was interrupted, for example, you lost your temper and ate a fried dish, you need to return to the “start” - start the diet from the first day.
- Every day of the diet you need to monitor your weight loss - weigh yourself in the morning on an empty stomach. If you managed to lose 7 kg or more before completing the diet, you need to take a break of 2 days - switch to a balanced, healthy diet, and then continue the diet.
- If desired, the diet can be repeated, but not more than once every six months.
By following all the recommendations exactly, you will lose 4.5-8 kg of excess weight.
Fully or partially limited products
The list of prohibited foods, like other diets, is quite large, but these are rather recommendations for proper nutrition in order to improve the health of the body as a whole. Nutritionists and psychologists who developed this weight loss system suggest completely abandoning:
- from any fried food, pastries and bread;
- from street food (you only need to eat food you prepare yourself);
- from alcoholic beverages, including low-alcohol cocktails and beer;
- from honey, sugar, sweets, cakes, pastries, as well as other carbohydrate foods and drinks.
Table of prohibited products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens | ||||
| potato | 2,0 | 0,4 | 18,1 | 80 |
Mushrooms | ||||
| fried porcini mushrooms | 4,6 | 11,5 | 10,7 | 162 |
Snacks | ||||
| potato chips | 5,5 | 30,0 | 53,0 | 520 |
Cereals and porridges | ||||
| cornflakes | 6,9 | 2,5 | 83,6 | 363 |
Flour and pasta | ||||
| noodles | 12,0 | 3,7 | 60,1 | 322 |
| pancakes | 6,1 | 12,3 | 26,0 | 233 |
| vareniki | 7,6 | 2,3 | 18,7 | 155 |
Bakery products | ||||
| bagels | 16,0 | 1,0 | 70,0 | 336 |
Confectionery | ||||
| jam | 0,3 | 0,2 | 63,0 | 263 |
Ice cream | ||||
| ice cream | 3,7 | 6,9 | 22,1 | 189 |
Chocolate | ||||
| chocolate | 5,4 | 35,3 | 56,5 | 544 |
Dairy | ||||
| cream | 2,8 | 20,0 | 3,7 | 205 |
| yogurt | 4,3 | 2,0 | 6,2 | 60 |
Cheeses and cottage cheese | ||||
| cheese | 24,1 | 29,5 | 0,3 | 363 |
Meat products | ||||
| pork | 16,0 | 21,6 | 0,0 | 259 |
| cutlets | 16,6 | 20,0 | 11,8 | 282 |
Sausages | ||||
| sausages | 12,3 | 25,3 | 0,0 | 277 |
Alcoholic drinks | ||||
| honey wine | 0,0 | 0,0 | 21,3 | 71 |
| vodka | 0,0 | 0,0 | 0,1 | 235 |
| beer | 0,3 | 0,0 | 4,6 | 42 |
Non-alcoholic drinks | ||||
| Pepsi | 0,0 | 0,0 | 8,7 | 38 |
| Fanta | 0,0 | 0,0 | 11,7 | 48 |
| * data is per 100 g of product | ||||
Menu for 7 days
The menu for each day can be found below, and any changes are prohibited:
- Monday . During the day you are allowed to eat only fruits, with the exception of bananas. It is important to adhere to the correct drinking regime - drink about 1.5 liters of purified water. Drinks allowed are tea without sugar, coffee, and homemade cranberry juice.
- Tuesday . Instead of fruits, you should eat vegetables, with the exception of peas. They can be consumed fresh or boiled, as well as canned. The drinking regime remains unchanged.
- Wednesday _ During the day, you can eat a combination of fruits and vegetables, with the exception of bananas and potatoes. You are allowed to drink only still water.
- Thursday . The diet consists of any vegetables and fruits, and you are allowed to eat even 3 bananas. You are allowed to drink not only clean water, but also skim milk.
- Friday . On this day you need to eat from 300 to 800 g of boiled beef, as well as an unlimited number of tomatoes. In this case, vegetable soup can be eaten only once.
- Saturday . During the day, you can serve vegetables, with the exception of potatoes. As a bonus - 3 steaks. You can only drink purified water.
- Sunday . Any vegetables are allowed throughout the day, and brown rice porridge can be served once. You can drink not only water, but also freshly squeezed fruit juices.
When sticking to a protein diet, remember that when you feel hungry, you can eat vegetable soup. The only exception is Friday, when soup can only be served once.
Fat Burning Soup Recipe
To prepare this dish, buy a kilogram of onions (5-7 onions), celery - 1 bunch, white cabbage - 1 head of medium size, fresh tomatoes or a can of canned tomatoes, green bell pepper and a little spice, just not salt.
All these vegetables must be carefully washed, peeled and cut into medium cubes. After this, the vegetables need to be poured with water and cooked until tender (first 10-15 minutes on high heat, then cook on low). At the end, a little curry, pepper or other spices are added. That's it, you can eat the soup! If you don’t like regular soups, you can grind freshly brewed fat-burning soup in a blender or mixer - you will get a real puree soup with the same effect.
And a warning: although it is very effective, this fat-burning soup can also be dangerous. Women who manage to immediately lose many kilograms are happy to “get hooked” on soup and increase the duration of the diet. There is no need to do this, you can disrupt the normal functioning of the gastrointestinal tract. It is better to take a short break (1-2 weeks, or better yet a month) and again embark on a seven-day tour called “slender legs”.
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Recipes for the Mayo Diet
Below we bring to your attention the recipes allowed on the Mayo diet:
Classic soup
- onion – 6 units;
- tomatoes – 1 unit;
- cabbage – 1 head up to 1 kg;
- green pepper – 2 units;
- celery – 1 root or bunch;
- broth – vegetable, onion.
Let's start cooking:
- We peel the vegetables, pour boiling water over the tomatoes and remove the skin.
- Place the broth over medium heat, and when it boils, add the chopped vegetables, except tomatoes, and bring to a boil.
- Add tomatoes to the soup and cook for about 30 minutes.
You can prepare a light fat-burning soup using the recipe from the video:
Soup for high physical activity
- onion – 3 units;
- tomatoes – 3 units;
- carrots – 500 g;
- beans or beans – 200 g;
- cabbage – 1 head;
- green pepper – 2 units;
- celery – 1 root or bunch;
- broth - beef;
- tomato juice, herbs - to taste.
We prepare the soup according to the same recipe as the first soup, only a few minutes before it’s ready, pour in the tomato juice and add chopped herbs.
Soup “13 kcal per 100 g”
- white cabbage – 1 kg;
- young carrots – 4 units;
- broccoli – 200 g;
- bell pepper – 2 units;
- onion – 2 units;
- water – 3 l;
- olive oil – 1 tbsp. l.
Let's start cooking:
- Finely chop the onion and fry in olive oil until golden brown.
- Chop the peppers and carrots.
- Boil water, add chopped vegetables and onions, cook for 10 minutes and add salt.
- We divide the broccoli into inflorescences and chop the cabbage.
- Add broccoli to boiling water, and after 10 minutes add cabbage.
- Cook for 5 minutes and remove from heat, adding herbs and herbs to taste if desired.
You can prepare vegetable soup with broccoli and peas according to the recipe from the video:
Beefsteak diet
- minced chicken – 1 kg;
- broccoli – 400 g;
- onions – 100 g.
Let's start cooking:
- Boil the broccoli in salted water for about 10 minutes, then grind it in a blender.
- Cut the onion into cubes and combine with broccoli.
- Add minced broccoli to the bowl, add salt and pepper, mix well.
- We form portioned cutlets from the minced meat.
- Pour water into a deep frying pan and boil, then place the cutlets and leave until done, turning over. Cooking time is about 30 minutes.
A steak prepared according to this recipe has a calorie content of 105 kcal per 100 g. The dish is only served on Saturday.
Authorized Products
The diet plan is laid out for each day, but there is no clearly defined menu. It includes basic diet products and options for replacing them.
- Freshly squeezed vegetable unsweetened juices and fresh fruit juices.
- Vegetable salads, for example, from radishes, cucumbers, tomatoes with herbs, preferably leafy ones - sorrel, spinach, lettuce, etc.
- Fruits.
- Beef and veal tenderloin, if necessary, can be replaced with chicken, soy or lean fish.
- A low-calorie fat-burning soup, which, due to its volume and composition, requires high energy costs for digestion and gives a long-lasting feeling of fullness; its components can also be replaced, for example, replace broccoli with any other type of cabbage - cauliflower, cabbage, Peking or Brussels sprouts, celery with parsley, regan, dill or cilantro.
Table of permitted products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens | ||||
| boiled broccoli | 3,0 | 0,4 | 4,0 | 27 |
| boiled cauliflower | 1,8 | 0,3 | 4,0 | 29 |
| bulb onions | 1,4 | 0,0 | 10,4 | 41 |
| carrot | 1,3 | 0,1 | 6,9 | 32 |
| cucumbers | 0,8 | 0,1 | 2,8 | 15 |
| sweet green pepper | 1,3 | 0,0 | 7,2 | 26 |
| parsley | 3,7 | 0,4 | 7,6 | 47 |
| radish | 1,2 | 0,1 | 3,4 | 19 |
| asparagus | 1,9 | 0,1 | 3,1 | 20 |
| canned tomatoes | 1,1 | 0,1 | 3,5 | 20 |
| green beans | 2,0 | 0,2 | 3,6 | 24 |
| garlic | 6,5 | 0,5 | 29,9 | 143 |
| spinach | 2,9 | 0,3 | 2,0 | 22 |
Fruits | ||||
| oranges | 0,9 | 0,2 | 8,1 | 36 |
| watermelon | 0,6 | 0,1 | 5,8 | 25 |
| melon | 0,6 | 0,3 | 7,4 | 33 |
| kiwi | 1,0 | 0,6 | 10,3 | 48 |
| apples | 0,4 | 0,4 | 9,8 | 47 |
Berries | ||||
| cranberry | 0,5 | 0,0 | 6,8 | 26 |
Cereals and porridges | ||||
| brown rice | 7,4 | 1,8 | 72,9 | 337 |
Raw materials and seasonings | ||||
| cayenne pepper | 0,7 | 0,2 | 9,8 | 43 |
Meat products | ||||
| beef | 18,9 | 19,4 | 0,0 | 187 |
| veal | 19,7 | 1,2 | 0,0 | 90 |
Bird | ||||
| boiled chicken | 25,2 | 7,4 | 0,0 | 170 |
Non-alcoholic drinks | ||||
| coffee | 0,2 | 0,0 | 0,3 | 2 |
| lingonberry juice | 0,1 | 0,0 | 10,7 | 41 |
| green tea | 0,0 | 0,0 | 0,0 | — |
Juices and compotes | ||||
| tomato juice | 1,1 | 0,2 | 3,8 | 21 |
| * data is per 100 g of product | ||||
How to get out of the diet?
During the post-diet period, it is important not to gain weight, so you must follow the rules of balanced and fractional nutrition, and also remember the following recommendations:
- Mayonnaise should not be used for salad dressing. The ideal option is a mixture of lemon juice and olive oil.
- Meat and fish should not be fried. Acceptable cooking methods are baking, boiling and steaming.
- When preparing homemade dietary baking, whole eggs cannot be used, only whites. In rare cases, it is allowed to use 2 whites from 1 tbsp instead of 1 egg. l. vegetable oil.
Basic principles of the diet
- When following a diet, it is prohibited to eat or drink any foods not included in the diet plan;
- Alcohol is strictly prohibited;
- You cannot change the diet menu by day or add new ingredients;
- Spend half an hour every day for active training: walking, running, cycling, swimming, etc.;
- If you have a breakdown, you will have to start the diet from the first day;
- It is allowed to follow this diet until the weight is completely normalized, but you need to do one or two loading days in between seven-day periods;
- You need to eat soup at least 3 times a day;
- The amount of water consumed should be increased to 1.5-2 liters daily;
- Salting soup is allowed only before consumption, being careful not to over-salt it;
- You can use the oil only once during the week - on the day when baked potatoes are allowed.
Contraindications
It is necessary to refuse weight loss using the Mayo diet method if you have a history of:
- peptic ulcer of the stomach and duodenum;
- inflammatory diseases of the gastrointestinal tract;
- liver and gallbladder diseases;
- pancreatic diseases.
So, if there are no contraindications, you can go on the Mayo diet, which involves losing weight on fat-burning soup. At the same time, the diet will not be strict or monotonous, since a certain set of products is allowed for each day, which can be consumed in unlimited quantities. This diet will help you lose 4-8 kg.
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Mayo diet menu for 10 days Link to main publication
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Second stage of the diet
The “soup period” is just the first of two stages. The second involves changing your eating habits to healthier ones. Preference should be given to cereals, fresh vegetables and fruits. Eat meat occasionally and, preferably, cooked in a dietary manner. You should rarely include sweets and other foods with a high glycemic index in your diet.
Do you like experiments? Try making a creamy soup or adding carrots!
They can only be eaten “on holidays” and in very limited quantities. In addition, you should also exit the diet gradually over several days. First, you should include porridge, bran and whole grain bread in your diet (once a day), then milk and vegetable oil (1-2 tablespoons per day) and gradually bring your diet to a healthy standard.
