- 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.
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The Mayo Clinic Diet blog
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Nov. 5, 2011
Fewer calories, healthy food best weight-loss plan
By Donald Hensrud, M.D.
Everyone knows decreasing calorie intake is the key to effective weight loss. However, there are many ways to lower calorie intake, some healthier than others. The total number of calories will determine how much weight you lose. The type of calories you eat will determine how healthy the dietary program is.
Let's use an extreme example. If you eat 1,200 calories per day, you should lose weight. If those calories come only from jelly beans (that's a lot of jelly beans!), it won't be a very healthy way to lose weight. Jelly beans contain calories but very few vitamins, minerals, and other nutrients the body needs.
The Mayo Clinic Diet also recommends 1,200 calories for women under 250 pounds who want to lose weight. In contrast to jelly beans, however, when people follow the Mayo Clinic Healthy Weight Pyramid, they will eat generous amounts of vegetables and fruits, whole grain carbohydrates, lean sources of protein, heart healthy fats, and just a small amount of a sweet, such as jelly beans.
These types of foods contain vitamins, minerals, fiber, and many other nutrients and phytonutrients (different types of nutrients found in plants). These types of foods have a tremendous amount of evidence supporting their beneficial effects on health.
There are many different types of diets in existence. To promote effective weight loss, they should lower calorie intake. To promote good health, they should include a variety of healthy food choices.
13 comments posted
January 11, 2013 3:41 p.m.
I went on, my own created Diet 6 years ago when I weighed 185lbs and lost only 1 lb a WEEK on 850 cals. a week, with some excercise. So why would 1,200. cals. work today for me at 207 lbs, with little excercise (have bad arthritis). 1,200. Cals per day sound like a lot to me.
- Mary Lynn
June 26, 2012 6:13 a.m.
How can any normal woman live on 1200 calories a day? That is ridiculous. No one can possibly live on that amount for more than a few weeks. The high fiber, low fat mantra just doesn't seem to be working - there are more fat people than ever. It's odd, because the people I know who have lost weight eat butter and never touch "diet" foods. They exercise and eat foods they enjoy. And most of all - they COOK - eat out very rarely. Every doctor/nutritionist says something different. Very discouraging. Time to start paying attention to what healthy thin people do, not the experts...
- Sarah
May 16, 2012 10:57 a.m.
I am a nurse and would like to conduct a weekly weight loss meeting using the Mayo Clinic Diet. Does the Mayo Clinic have a packet to or program that I could use as guidance for my meeting?
- Josie
May 3, 2012 6:14 a.m.
I enjoyed reading this article, but have one question regarding the Mayo Clinic diet. With all the talk of carcinogens associated with low fat/fat free foods, why does the Pyramid tool and associated food lists not give guidelines about the quality/quantity of low fat/fat free foods in the diet?
- Becky
April 25, 2012 9:59 p.m.
It’s nice to take a vacation once in a while because this gives you physical and mental refreshment. I can still remember my unforgettable experience when I was in Bantayan Island. The place was indescribable. The surroundings were rare, pleasant to your soul.
- George
March 30, 2012 3:16 p.m.
I also suffer from Polycystic Ovarian Syndrome and have central obesity. It is a very hard health condition to manage. I had gastric bypass, did well at first, but then I gained weight back. I am going to try a diet plan similar to this and get more active. Weight loss for health is all about reducing calories and increasing exercise. It's a game of numbers. Also, kudos to the Mayo Clinic for their wonderful articles. I come across them all the time and would like to thank the clinic for this wonderful resource.
- Lyn
March 29, 2012 3:51 p.m.
Well, you all are talking the same stuff for years, and it just don't seem to be working. Have you noticed that OBESE people are everywhere. They can't stay on this freaking diet. Blood sugar levels control hunger, and you all eat so you won't be hungry, so you OVER EAT. Most of you spend your life on the diet rollercoaster, going up and down in weight. You might want to look at low carb diets doing mostly fats. And I am not talking to those of you that already have major health issues.
- Trent
March 29, 2012 1:46 p.m.
If you have polycystic ovaries that deposit fat around the waist, get lots of exercise, watch your diet and still cannot lose weight - what is the answer for weight loss with polycystic ovaries if you are an aspiring athlete (soccer player)
- Linda
January 30, 2012 5:19 p.m.
Ok this diet works. I found that the key for me was to have the healthy snacks around ready to head off hunger(don't leave home without them. Lost 10 lbs so far and have 30 more to go! Get the book, because it's almost like eating healthy for dummies, lol.
- dmac
January 28, 2012 7:16 p.m.
I agree about what you saying about eating the right foods to lose weight. I have problems with people who say they only eat once a day and that's normally a value meal. Not only are they not eating correctly, it's normally called the yo yo diet because after a couple of days, everything in site will be consumed be they are malnutritioned.
- Rico
December 19, 2011 12:13 a.m.
Everyone knows that most people would like to lose weight, but most don't seem to know the best way to lose weight. To start seeing differences, you have to make some changes in your habit and lifestyle.
- martin
November 13, 2011 8:40 p.m.
I had a brain timor 5 years ago,,Have been on strojds ever since and will be until I die,, I lose weight not alot but some and I gain some. its up and down..also I have diabites Insipidus,,I fight my weight all the time,,can you help?
- Toni
November 12, 2011 6:54 a.m.
Many people believe that it is difficult to keep a healthy diet, but really they just are not having enough fun with their food. A perfectly balanced meal usually consists of carbohydrates, protein and fats. Carbohydrates provide quick energy, protein builds muscle, and fat sustains energy for up to four hours. Health and safety manuals Toronto
- Health and safety manuals Toronto
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