Dr.Paul recommends Mayo Clinic Weight Loss Pyramid for effective weight loss. To lose weight, you should be aware of types of food that you’re eating. The goal is to promote weight loss, but also improve your health. For example, if you ate 600 calories from jelly beans in a day, you’d lose weight, but this isn’t the healthiest way to do it. Within each of the food groups, healthier choices are recommended.
At the bottom of the Mayo Clinic Healthy Weight Pyramid are fruits and vegetables, and the most servings from fruits and vegetables is recommended. You can eat virtually unlimited amounts of fresh or frozen fruits and vegetables. This can help not only to manage your weight, but it can also help lower cholesterol, lower your blood pressure, reduce risk of many types of cancers, decrease the risk of heart disease, and increase longevity.
In the carbohydrates group, whole grains are recommended. They’re healthier than refined grains, such as sugar and refined flour. Whole grains are associated with decreased risk of heart disease and cancer and increased longevity compared to refined grains.
In the protein and dairy group, low-fat dairy products and lean sources of protein are recommended. Fish and beans are healthy sources of protein. Some people worry about not getting enough protein when they are eating a plant-based diet like the Mayo Clinic Diet. But on a plant-based diet, the bottom line is if you get enough calories and eat a variety of foods, you’ll get enough protein. Studies have shown that eating plant protein is associated with greater longevity than animal protein.
In the fats food group, healthy fats—such as olive oil, canola oil, soybean oil, and nuts—are recommended. Some types of fat have health benefits. Olive oil, for example, is associated with increased longevity. Unsaturated vegetable oils, such as soybean and canola, which are liquid at room temperature, are healthier than saturated fats, such as lard, which is solid at room temperature.
At the top of the pyramid is sweets. You are allowed—if you want—up to 75 calories of sweets each day. This isn’t going to increase your overall calorie intake that much, but it makes the whole program more of a lifestyle approach rather than a strict diet. It helps free you from the dieter’s mentality that a diet is negative and really hard to do. If you want to keep it healthy, go for dark chocolate, which has antioxidant compounds and appears to lower blood pressure.