- With Mayo Clinic preventive medicine specialist
Donald Hensrud, M.D.
read biographyclose windowBiography of
Donald Hensrud, M.D.
Donald Hensrud, M.D., M.P.H., M.S.
Dr. Donald D. Hensrud is chair of the Division of Preventive, Occupational and Aerospace Medicine with a joint appointment in the Division of Endocrinology, Diabetes, Metabolism, & Nutrition at Mayo Clinic. He is an associate professor of preventive medicine and nutrition at Mayo Clinic College of Medicine. Dr. Hensrud directed the Executive Health Program at Mayo Clinic for more than 10 years.
He received his B.S. from the University of North Dakota, M.D. from the University of Hawaii, M.P.H. from the University of Minnesota and M.S. in nutrition sciences from the University of Alabama at Birmingham. He completed residency training in internal medicine and fellowship training in preventive medicine at Mayo Clinic and completed a clinical nutrition fellowship at the University of Alabama at Birmingham.
Dr. Hensrud is certified by the American Board of Internal Medicine, the American Board of Preventive Medicine and the American Board of Physician Nutrition Specialists, of which he is a past president.
His career interests have combined nutrition, weight management, and prevention. He is the author of many scientific articles and book chapters and was editor of Mayo Clinic Healthy Weight for EveryBody; The New Mayo Clinic Cookbook, which won a 2005 James Beard Foundation award; The Mayo Clinic Plan: 10 Essential Steps to a Better Body & Healthier Life; and The Mayo Clinic Diet, published in January 2010.
Dr. Hensrud says healthy lifestyle habits in diet and physical activity are extremely important as evidenced by a large body of scientific evidence. He also says implementing these lifestyle habits is realistic, sustainable and enjoyable. A primary goal of his work is to help people achieve this.
Latest entries
- Myths about weight loss
March 6, 2013
- Is a calorie always a calorie?
Nov. 10, 2012
- Tips to save time, eat healthy and exercise regularly
July 10, 2012
- Can-do attitude, action plan key to weight loss resolutions
Feb. 16, 2012
- Fewer calories, healthy food best weight-loss plan
Nov. 5, 2011
Free
E-newsletter
Subscribe to Housecall
Our weekly general interest
e-newsletter keeps you up to date
on a wide variety of health topics.
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
The Mayo Clinic Diet blog
-
Nov. 4, 2010
Questions and answers about the Mayo Clinic Diet
By Donald Hensrud, M.D.
There have been a number of questions from you and one of our readers had a number of good ones. Below are just a few of the things you've asked about and some answers we hope will be helpful.
I am using a program that tells me the calories, protein, fiber, and other nutrients in what I'm eating and it tells me I'm not getting enough of many of these. Am I getting enough?
I suspect your nutrition tracker is programmed to compare your intake with someone who is eating a regular diet, not a diet that is lower in calories.
The Mayo Clinic Diet has been analyzed for its nutritional adequacy and people who have been on it have had vitamin levels measured, so if you're following it as prescribed, you'll be fine.
It would be extremely unusual to not get enough fiber on this diet because of unlimited amounts of vegetables and fruits along with whole grains. Regarding calories, although you start out at a prescribed level that may seem too low, remember you can eat generous amounts of vegetables and fruits.
This will increase your calorie intake a little, but not too much. We've taken that into consideration in our calorie levels. Also, most people tend to eat a few more calories than what they think they're eating. Ultimately, what counts is if you're losing weight at an appropriate rate (approximately 1-2 pounds per week in the Live It! phase).
How can I convert servings on The Mayo Clinic Diet to calories and protein?
The number of calories per serving from each of the food groups and the amount of food in a serving for most foods is listed on pages 210-223.
Just total up the calories from all your servings in each food group for the day (with the correct amount of food in each serving) and you should get pretty close. Most foods contain a little protein, even those that are not in the protein/dairy group.
So, you'll be getting more protein in your overall diet than just the protein from the foods in the protein/dairy group and for this reason it's difficult (and may not be necessary) to calculate exactly how much. The bottom line is if you follow the pyramid and our guidelines, you'll get enough protein.
I thought monounsaturated fats were the best and I'm trying to focus on them. Why does The Mayo Clinic Diet seems to lump all fats together?
We don't lump all fats together — we emphasize unsaturated fats and especially monounsaturated fat (see page 28-29, Eat Healthy Fats) You're right, there is evidence they have a beneficial effect on health, so if you like olive oil and nuts, include them in your diet (just watch the number of servings!).
The Mayo Clinic Diet does not seem to count the carbs in vegetables and fruits, only whole grains. How do I know how many carbs I'm getting?
In terms of carbs, we realize you'll be getting some in vegetables and fruits — but if you follow the program your total intake will be fine. We wanted to make this simple so you don't have to worry about counting carbs. In general, foods contain a mixture of carbs, protein and fat. The foods in each of our food groups are good sources of the nutrients in that group, but may also contain other nutrients.
We designed The Mayo Clinic Diet and the Mayo Clinic Healthy Weight Pyramid to meet your needs and do it safely. We also designed it to be simple. While you may not have all the same details that other programs may use, realize that if you follow our guidelines you should do fine — don't make it too hard. Good luck!
- Don Hensrud
84 comments posted
May 18, 2013 12:34 p.m.
I'm interested in the Mayo Clinic Diet book but when I click to look at it in detail, a page shows the book for a split second, then some Google search page takes over. There is nothing on the Google page that has anything to do with diet, Mayo, nutrition or anything relevant.
- June
May 18, 2013 12:33 p.m.
I'm interested in the Mayo Clinic Diet book but when I click to look at it in detail, a page shows the book for a split second, then some Google search page takes over. There is nothing on the Google page that has anything to do with diet, Mayo, nutrition or anything relevant.
- June
April 6, 2013 8:17 p.m.
Just wanted to say that I have followed this diet for years... I am lacto-ova vegetarian and this is the best and healthiest diet I know. It has become a way of life rather than a "diet." Easy to follow and very effective. Thank you.
- Harriet
April 1, 2013 8:56 a.m.
Paula, Protein/Dairy servings are combined so it's 3 servings of either Protein or Dairy (consider eating some of both). Sarah, as you know the principles of healthy eating are even more important during pregnancy so the Mayo Clinic Healthy Weight Pyramid can fit right in. Just eat a variety of foods from the different food groups and increase the number of servings to promote slow weight gain. I would also take a prenatal vitamin, and start taking it before becoming pregnant if possible. Good luck!
- Don Hensrud, M.D.
March 30, 2013 6:56 a.m.
Is there an easy way to convert my Mayo Clinic "Healthy Weight for Every Body" daily food pyramid for the dietary needs during pregnancy?
- Sarah
March 12, 2013 9:42 a.m.
A am following the pyramid for 1200 cal diet. I am not clear on one thing. Protein/Dairy, 3 servings... does that mean 3 serving of Dairy and in addition, 3 servings of protein?
- Paula
March 3, 2013 1:05 p.m.
Rae-Ann, the Recommended Dietary Allowance for calcium intake for someone age 57 (even with osteopenia) is 1,200 mg so your current intake of calcium appears adequate. R, The most effective lifestyle treatment to lower blood glucose in people who have type 2 diabetes and are overweight is weight loss. Therefore, the two diets are very similar. The Mayo Clinic Diabetes Diet has additional information and is tailored for people with diabetes. Cindy, it’s difficult to eliminate all carbohydrates from the diet. We agree with minimizing the intake of sugar and other refined carbohydrates, but whole grain carbohydrates should be part of a healthy diet which is why we feature them on The Mayo Clinic Healthy Weight Pyramid and recommend them on The Mayo Clinic Diet. Phyllis, we agree with you. See page 69 of our book where we recommend a higher calorie goal for people who weigh more. Shivani, our book is plant-based. It is not vegetarian but can easily be modified to a vegetarian diet by substituting plant sources of protein, such as beans, for animal protein. Particularly if you include low-fat dairy, you will get adequate protein and other nutrients.
- Don Hensrud, M.D.
February 28, 2013 9:39 p.m.
I would like to know is that a vegetarian based diet book ?? if not then how one can modify the diet . as I am lacto-ova vegetarian . please advice
- shivani rao
December 16, 2012 2:34 p.m.
I would like to try this diet plan, but I'm afraid I will become fatigued due to the low amount of calories. I am 5'8" tall and I weigh 310 lbs. I am also a full-time student and I do quite a bit of walking around a university campus. In the past when I tried to go on diets with 1200 calories, I become exhausted and can't continue after about 2 weeks. Any suggestions?
- Phyllis
September 24, 2012 8:42 a.m.
Dr Donald Hensrud, I've had a doctor tell me to cut all sugars, fast and slow, out of my/my family's diet. So ... good bye potatoes, rice, pasta, bread, corn, legumes, etc. What is your take on this? What does the human body actually use whole grains for? This is no problem for me but for my husband and kids who are more picky than me ... they're down to eating green beans at every meal!! HELP PLEASE!
- Cindy, France
August 17, 2012 8:20 p.m.
What is the difference betwen the Mayo Clinic Diet and Mayo Clinic Diabetes Diet?
- R
July 22, 2012 2:26 a.m.
I have osteopenia and was advised by my doctor to get 1500 mg of calcium a day (I am a 57 year old female). My calcium supplement (with magnesium and vit d) gives me 500 mg but I have to make up the rest thru my diet. 2 glasses of milk and 1 serving of yogurt gives me 900 mg. The rest I get thru almonds, collard greens, salmon etc. I noticed that your diet seems to be quite deficient in calcium. Am wondering why this is.
- Rae-Ann
July 18, 2012 11:07 a.m.
I am taking a nutrition class and I a researching your diet as an assignment your diet seems very similar to following Mypyramid USDA plan except Im not sure how you determine the amount in your serving sizesor even what the serving sizes are,beside the unlimited amount of fruits and vegetables what is the difference between the usda myfoodpyaramid and the mayoclinic pyramid
- katie
July 6, 2012 10:33 a.m.
J, there are different recipes in some of our other books (e.g., The New Mayo Clinic Cookbook, second edition) and online at MayoClinic.org. Others have asked for more detailed menus also so this will be in the next edition of The Mayo Clinic Diet. Holli, you might be referring to one of the older so-called Mayo Clinic diets that were circulated before we published The Mayo Clinic Diet. The other diets varied from cabbage soup to grapefruit to bacon and eggs, but none were associated with Mayo Clinic.
- Don Hensrud, M.D.
May 29, 2012 10:24 a.m.
what is the receipe for the cabbage soup? I think it is from Mayo Clinic
- holli
May 21, 2012 7:09 p.m.
I am wondering if I am overlooking something. Is there a detailed menu list available anywhere? i would like to see a sample weekly menu or two printed out. Something that tells you exactly what to eat for breakfast, lunch, dinner, and snack. I only see the one sample menu in the book. Is anything available?
- J
May 4, 2012 11:11 p.m.
Between exercise and caolries: they play hand in hand. If you eat, let's say, 2000 caolries and burn only a 1000 you will not lose weight.Between DIET and exercise (meaning what and when you eat vs. exercise): Diet. Diet is the most important factor in weight loss.References :
- Ugo
May 2, 2012 1:49 a.m.
Here if you want a good diet that you WILL actually lose wait try eaintg just plain old meat, fruits,and vegetables(except ones that are grown under ground considering they are starchy). Wheat is not good for you so try to stay away from bread,try to have at least one glass of milk a day and maybe a yogurt to. Don't be afriad of protein and meat because they have high fat levels fat is what keeps you full so you don't eat as much as you usually do. Just make sure you eat until you just reach full don't get overly full. For beverages try sticking to water and if you cant live without pop make it diet but water is the most important try to drink plenty of it. TRUST ME THIS DIET WILL WORK! Was this answer helpful?
- Dave
April 18, 2012 7:13 p.m.
I am a few pounds from my goal and plan on continuing the physical activity, but am not sure how to continue with the meal plan to maintain the weight loss. Any tips would be helpful.
- Melanie
March 26, 2012 10:09 a.m.
I would like to know if these new diets that are out are good for you or not. HCG diet, and Ideal protein diet.
- lynn
February 25, 2012 5:41 a.m.
We have been using the Nutrisystem diet plan for 5 months. We have met all of our goals and were happy with the overall program. We will now go on maintenance. We now plan to use the Mayo diet guidelines but find it difficult to relate prepared foods and other items such as meals to the guidelines. Is there a way to convert to mayo rules.
- John
February 15, 2012 12:37 p.m.
We lost 6 - 10 lbs but are not losing anymore on the Mayo Diet. 2 eggs/grapefruit juice, lunch is salad, meat, grapefruit juice and supper is meat, veg or salad and grapefruit juice...what are we doing wrong?
- Karen
February 13, 2012 8:42 p.m.
Is. Peanut butter considered a protein as well as a fat?
- Vicki
February 12, 2012 4:39 p.m.
Gale, you are correct, that is exactly the way to do it. Julie, having a specific plan is a good idea. We also think it’s important to tailor your plan to your own needs and what works for you. There are different examples of activities to do and recipes to eat on our website, MayoClinic.com. Judy, good question. In the Lose It! phase, we are trying to get people to make big changes all at once so we limit meat to one serving (deck of cards) daily (people can get enough protein from other sources including beans, dairy, and other foods). In the Live It! phase, we recommend 3-7 servings daily, depending on your calorie goal. Vicki, if you have diabetes try our book The Mayo Clinic Diabetes Diet, which is very similar to The Mayo Clinic Diet but is tailored to people with diabetes. Kip, depending on how many nuts you were eating it could contribute to not losing weight. Remember, though, that there are usually many factors in diet and activity that can influence weight. Gay, there have been many so-called Mayo Clinic Diets over the years, but none of them were associated with Mayo Clinic – until the real one came out in our book The Mayo Clinic Diet. Marlene, we use estimates of servings in each of the food groups instead of measuring. For example, a serving of meat is approximately the size of a deck of cards. Please see our book for a more detailed explanation. Good luck!
- Don Hensrud, M.D.
February 8, 2012 3:59 p.m.
After a year on another weight loss program, after 7 months of following the plan, it was no longer working, so I switched to the Mayo Clinic Diet. You don't use typical ways to measure, and I find it a little difficult after having to weight and measure everything. Can you give me some pointers to ease my mind?
- Marlene
Share on:
84 comments posted