No Added Salt Diet Mayo Clinic

Healthline Diet Score: 446 Out Of 5

Mayo Clinic Minute: How to reduce salt in your diet

Some diets can be difficult to stick to, causing people to lose motivation.

Unlike many short-term options, the Mayo Clinic Diet aims to be a sustainable plan that you can follow for life.

Rather than banning certain foods, it focuses on replacing unhealthy behaviors with ones that are more likely to support weight loss.

This article reviews whether the Mayo Clinic Diet can help you lose weight.


  • Nutrition quality: 5
  • Evidence based: 4

BOTTOM LINE: The Mayo Clinic Diet is a balanced meal plan that focuses on healthy foods and regular exercise. Because it significantly cuts calories, its probably helpful for weight loss. That said, it may be restrictive and hard to follow.

Is The Mayo Clinic Diet A Healthy Choice For You

The real Mayo Clinic Diet is similar to other healthful eating patterns that emphasize lifelong strategies for nutritious eating. The Volumetrics Diet plan resembles the Mayo Clinic Healthy Food Pyramid to determine which foods to emphasize and which to limit. Both diets stress the importance of eating plenty of fruits and vegetables and choosing whole grains over refined ones.

The DASH diet is a heart-healthy eating plan designed by medical professionals to help patients lower blood pressure. It also stresses the importance of eating lots of fruits, vegetables, whole grains, and lean protein, and is safe and relatively easy to follow. Since it’s not designed for weight loss , calorie counting isn’t necessary.

There’s also the Mediterranean Diet, which mirrors the typical, traditional diet consumed in the Mediterranean region where residents tend to live long, healthy lives. The diet emphasizes fruits, vegetables, seafood, whole grains, and legumes, and is safe and often recommended by doctors. Like the DASH diet, the Mediterranean diet is not meant to be a weight-loss diet, but a healthy lifestyle plan. Still, many people do lose weight eating this way.

The Mayo Clinic Diet is closely aligned with federal recommendations for a healthy, balanced diet. This eating plan, especially when combined with regular exercise and healthy eating habits, should be effective for weight loss and weight management for most followers.

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Answers To Frequently Asked Questions About Salt

Salt is one of the most popular food additives, so its no surprise people have a lot of questions about. Here are some of the most common ones.

Q: What is the difference between sea salt and table salt?

A: Sea salt and table salt contain about the same amount of sodium. The primary difference is how the salt ends up on your dinner table. Sea salt comes from the ocean or saltwater lakes, and is harvested from evaporated water. Table salt, on the other hand, is usually mined and contains more additives, such as iodine.

Q: Why is salt bad for you?

A: Salt isnt bad in moderation. But too much can lead to excess fluid retention. This extra fluid can increase your blood pressure, causing damage to your heart, kidneys, arteries, and brain.

When You Stop Eating Salt This Is What Really Happens To Your Body

Pin on Dash diet

When you stop eating salt, quite a few things happen, as we often eat plenty of it in our day-to-day lives. Although you might not realize it, salt is one of the most important ingredients when it comes to cooking tasty food. Learning how to season properly is an art form too little salt means the flavor won’t pop, and too much salt will overwhelm the dish. Additionally, salt can be used to preserve food for extended periods of time, making it an even more essential cupboard staple.

But as important as salt is, consuming too much of it can pose a wide variety of health risks, according to Harvard University. Combine that with the fact that most Americans consume far too much salt on a daily basis, according to the CDC, and it becomes apparent that we have a bit of a problem on our hands. To that end, it can be a good idea to be conscious of your salt intake and reduce it to a healthier amount.

What sorts of physical changes can you expect when you decrease your sodium intake? Read on to find out what happens to your body when you stop eating salt specifically table salt.

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What Else You Should Know

Cost. There are no meetings to attend or brand-name foods that you must buy for this diet. There is an online support service that you may choose to join. If you do register, it costs $5 per week .

Support. You can follow the Mayo Clinic Diet simply by reading the book, without any support. The Mayo Clinic website has some free tools and weight loss ideas, but in order to fully benefit from its online support features, youll need to pay $65 for the first 13 weeks of access. Once you subscribe, you can search for meal plans and recipes, use real-time tracking tools to help you stick to new habits, and get fitness plans that are custom-made for you.

You’ll Get Fewer Headaches When You Stop Eating Salt

Do you find yourself prone to getting headaches fairly frequently? Do you keep a bottle of ibuprofen in your purse just in case one sneaks up on you? If so, you might be surprised to learn that salt could be a culprit, according to Caleb Backe, a certified personal trainer. “Sodium has a direct effect on your blood vessels which may trigger headaches,” he revealed. “Research shows that a reduction in sodium resulted in fewer headaches than participants who maintained their sodium intake.” That’s good news for headache sufferers!

The researchers made sure to narrow down what was causing the headaches, and what wasn’t. “This was regardless of the type of diet they ate the only correlation was levels of sodium,” he continued. “This means that when you stop eating salt, you’re likely to experience fewer headaches.” So even though it’s no fun cutting out the potato chips, if that can help to decrease your pain levels, it’s worth a shot.

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Fruit Juices And Other Sugary Drinks

You may think you’re doing yourself a favor by sipping on some fruit juice or a glass of sweetened iced tea instead of ordering an alcoholic beverage or a soda, but according to the Mayo Clinic, regular consumption of sugar-sweetened drinks is a big no-no.

That’s because the medical center reports that regular consumption of sugary drinks has been proven countless times to be one of the drinking habits shortening your life and linked to weight gain, type 2 diabetes, heart disease, and stroke.

Additionally, a large study published in the journal Circulation revealed that people who drink more sugar-sweetened beverages have a greater risk of premature deathespecially from heart diseasethan do those who drink fewer.

As a result, the Mayo Clinic advises enjoying drinks such as water, tea, or unsweetened iced tea instead.

Can It Help You Lose Weight

Mayo Clinic Minute: Flavorful Ways to Reduce Salt in Your Diet

The Mayo Clinic Diet may help you lose weight for several reasons.

It encourages exercise alongside a healthy diet of fruits, vegetables, and whole grains all of which may aid weight loss.

Eating foods high in fiber may boost weight loss by decreasing hunger and making you feel more full.

In one study in over 3,000 people at risk for diabetes, a diet high in fiber from fruits and vegetables and low in saturated fat was linked to a lower weight after 1 year compared to people who did not increase their fiber intake .

Additionally, studies show that exercising while on a lower-calorie diet is more effective at promoting weight loss than dieting alone.

For example, a review of 66 studies found that combining low-calorie diets with exercise especially resistance training is more effective at promoting weight and fat loss than dieting alone.

Plus, simultaneous dieting and exercise helps retain more muscle mass, which could further promote weight loss by boosting metabolism .

The only research on the Mayo Clinic Diet comes from the Mayo Clinic itself and has not been published in a peer-reviewed journal.

Thus, no independent studies exist on the effectiveness of the Mayo Clinic Diet.

More research is necessary to determine whether its effective for weight loss.


The Mayo Clinic Diet is high in fiber, low in fat, and encourages physical activity all of which may aid weight loss. However, more research is needed.

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Fill Up On Whole Grains

Whole grains may significantlylower the risk of heart disease in adults who have overweight and obesity, according to a 2016 study published in The Journal of Nutrition. Subjects who consumed these foods experienced a 3 percent reduction in body weight, a 6 percent reduction in body fat mass and major reductions in both systolic and diastolic blood pressure. At the end of the study, their LDL cholesterol levels were up to 20 percent lower.

Loaded with vitamins, minerals and dietary fiber, whole grains keep you energized throughout the day. They also contain complex carbs that are slowly released into your body without causing blood sugar spikes. Their low-fat and low-sodium content shouldn’t be overlooked either.

One cup of wheat, for example, contains 3.4 milligrams of sodium and 3.3 grams of fat. Oats have 3.1 milligrams of sodium and 10.8 grams of fat per cup. The same amount of cooked wild rice provides 4.9 milligrams of sodium and less than 1 gram of fat.

Healthy Eating Tips To Lower Cholesterol

As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:

  • Limit takeaway foods to once a week .
  • Limit salty, fatty and sugary snack foods to once a week .
  • Eat plenty of vegetables aim for 5 serves of vegetables every day. .
  • Choose wholegrain breads, cereal, pasta, rice and noodles.
  • Snack on plain, unsalted nuts and fresh fruit .
  • Include legumes such as chickpeas, lentils, split peas), beans into at least two meals a week. Check food labels and choose the lowest sodium products.
  • Use spreads and margarines made from healthy unsaturated fats instead of those made with saturated fat .
  • Use healthy oils for cooking some include canola, sunflower, soybean, olive , sesame and peanut oils.
  • Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive , sesame and peanut oils.
  • Include 2 or 3 serves of plant-sterol-enriched foods every day .
  • Have 2 to 3 portions of oily fish every week. Fish may be fresh, frozen or canned.
  • Include up to 7 eggs every week.
  • Select lean meat and limit unprocessed red meat to less than 350g per week.
  • Choose reduced fat, no added sugar milk, yoghurt, or calcium-added non-dairy food and drinks.
  • Limit or avoid processed meats including sausages and deli meats .

If you are having trouble with your cholesterol levels, a dietitian can help you to eat healthily for your specific needs.

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Is Mayo Clinic Low Carb Diet

From the staff at the Mayo Clinic. A low-carb diet limits carbohydrates, such as those found in grains, starchy fruits and vegetables, and emphasizes foods high in protein and fat. There are many types of low-carb diets. Each diet has different restrictions on the types and amounts of carbohydrates you can eat.

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What Foods Are Low In Cholesterol Diet Chart

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Freshwater fishing, saltwater fishing, and some shellfish are often great options. According to the American Heart Association, eating fish rich in omega-3 fatty acids at least twice a week is recommended. Good choices include herring, mackerel, salmon, sardines, and tuna. Others are also good options for lowering cholesterol.

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How Does It Work

The first phase, which lasts for two weeks, is designed to result in weight loss of 610 pounds .

Afterward, you transition to the Live it! phase, during which you follow the same rules but are allowed occasional breaks.

While the diets promoters claim that you do not have to count calories, the Mayo Clinic Diet still restricts calories. Your calorie needs are determined based on your starting weight and range from 1,2001,600 calories per day for women and 1,4001,800 for men.

The diet then suggests how many servings of vegetables, fruits, carbs, protein, dairy, and fats you should eat based on your calorie goals.

For example, on a 1,400-calorie plan, youre allowed 4 or more servings each of vegetables and fruits, 5 servings of carbs, 4 servings of protein or dairy, and 3 servings of fats.

The Mayo Clinic Diet defines a serving of fruit as the size of a tennis ball and a serving of protein as the size of a deck of cards, or approximately 3 ounces .

The diet is designed to reduce intake by 5001,000 calories per day during the second phase so that you lose 12 pounds per week. If you are losing weight too quickly, you can add more calories.

As you reach your desired weight, you should eat the number of calories that allows you to maintain your weight.


The Mayo Clinic Diet starts with a two-week jumpstart phase, which is followed by a gradual, long-term weight loss phase.

Stop Eating Salt And You’ll Have A Decreased Risk Of Stroke And Heart Attack

If your blood pressure is high enough to be hypertension, your risks of heart disease and stroke are increased, according to Dr. Amin Yehya, a cardiologist at Piedmont Heart Institute. “Worldwide, 54 percent of strokes and 47 percent of heart disease are attributed to hypertension,” he explained in an interview with Reader’s Digest. “Excess sodium has blood pressure-independent effects promoting left ventricular hypertrophy as well as fibrosis in the heart and arteries.” Translation: eating too much salt is bad for your heart, period.

Fortunately, if you stop eating salt, you can reduce your risk of heart disease and stroke, according to the American Heart Association. Specifically, they recommend that you aim to consume no more than 1,500 milligrams of sodium daily, which honestly isn’t a lot! But if your health is at stake, it’s worth the sacrifice.

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What Kind Of Food Should You Avoid If You Have High Cholesterol

Due to the abundance of food available, it is often difficult to find out which of the products you buy are really healthy for your body. However, if you want to watch your level of cholesterol, you should definitely avoid some Foods.

For example, meat that is too fatty is always a danger. In addition, crustaceans and shellfish should be avoided. Sausages with a high fat content can also lead to an increase in the level of cholesterol. Dairy products with high fat content are also a trap, including cheese, butter, milk and cream. Sweet pastries, sweetened drinks and sweets in general are all not always healthy for many reasons including in relation to cholesterol balance. Fast food and convenience foods are also very high on the no-no list.

What Nuts Are High In Omega

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Omega-3 fatty acids are essential fatty acids that have the responsibility to protect and enhance important body functions.

Studies have shown that consumption of Omega-3 fatty acids can decrease heart disease incidence and prevent conditions such as eczema, arthritis, and certain types of cancer.

The three most common and important types of Omega-3 fatty acids are:

  • Alpha-linolenic acid
  • Docosahexaenoic acid
  • Eicosapentaenoic acid

While the first type of Omega-3 can be easily found in plants, the other two are mainly present in animal products, fish, and algae.

However, you can get Omega-3 from flaxseed powder and vegan Omega-3 supplements.

One of the main characteristics of Omega-3 to remember is that our bodies do not naturally produce them.

Therefore, they must be consumed from the foods in your diet.

Nuts should be an essential component of a healthy diet, mainly because they are naturally rich in Omega-3 fatty acids.

Some of the best nuts that have plenty of Omega-3 includes:

  • Almonds

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Smart Ways To Add Salt Into Your Home

Here are a few helpful tips when cooking with salt:

Salt vegetables before cooking to draw out the juices but after cooking for a firmer texture.

Saltwater takes longer to boil. Add salt to water after it starts boiling.

Some sauces contain a high amount of sodium. Dont immediately add extra salt during cooking. Allow the sauce to simmer first. Taste the food after the dish finishes cooking, and then add extra salt if necessary. The saltiness of food can change as it cooks.

Dr Hansa Bhargava Says:

Does It Work?

This particular diet is based on what the medical community believes: that a balanced, healthy diet can lead to weight loss and help you prevent disease.

If you stick to the plan, you will lose weight and become healthier at the same time. Including exercise as part of the diet is key, as this will help you avoid getting chronic diseases.

Is It Good for Certain Conditions?

Since it encourages eating vegetables, fruits, and whole grains, it can help prevent heart disease, high cholesterol, high blood pressure, and diabetes. People who already have heart disease will also benefit, as this type of diet is considered “heart-healthy.”

If you already have health problems, though, definitely check in with your doctor before starting any diet.

The Final Word

This is a diet most docs would get behind, because it emphasizes balanced eating and also wants you to move, which is key to being in the best shape you can be.

Another plus is that it’s not that costly, since you arent paying a fee or buying prepackaged food. Also, this type of diet can help prevent many chronic diseases.

The downside is that it will be hard work, and because there are no personal meetings, you will have to toe the line without someone pushing you. Also, you will have to spend the time to grocery shop and cook at home.

If you are a self-motivated person and can commit, this may be for a good choice for you.

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