Developed at the renowned Mayo Clinic, this weight loss program promises dieters they’ll lose up to 10 pounds in the first two weeks, and then up to 2 pounds weekly. While the diet was created to aid weight loss for obese and overweight patients, it can be a healthy way to drop a few pounds for almost everyone.

Find out more about the pros and cons of the Mayo Clinic Diet before deciding if this the right approach for you. Based on the food pyramid explained in the book written by the weight-loss experts at Mayo Clinic, you’ll be dropping pounds while eating a lot more fruits and vegetables, along with whole grains.

Pros of the Mayo Clinic Diet

Structured in two phases, the two week “Lose it!” and the “Live it!” for sustainable weight loss, the Mayo Clinic Diet follows the dietary guidelines that are considered healthy for both heart disease and diabetes prevention. But is it the best fit for you?

Delivers Short Term Results

One of the biggest pros of the Mayo Clinic Diet is that you’ll be able to lose between 6 and 10 pounds in the first two weeks, during the most restrictive phase of the diet. After that, once most restrictions are lifted, you’ll probably drop 1-2 pounds per week.

Mayo Clinic Diet Pros

Offers Many Health Benefits

With plenty of fruits, vegetables, legumes, and whole grains, the Mayo Clinic Diet placed restrictions on saturated fat and salt, making it a very healthy option in the long run. However, it also advises dieters to focus on 15 eating habits, dropping some of them, so it might prove difficult to follow for some.

No Calorie Counting (At First)

In the “Lose it!” phase, you won’t need to count any calories, but you will need to restrict fatty meats and dairy and eat a lot more produce. One of the huge pros of the Mayo Clinic Diet is that even after that, calorie counting is focused on portion size more than on pure arithmetic.

See also: Best Diets to Lose 15 Pounds

Promotes Exercise

If you plan on following the Mayo Clinic Diet, you’ll also need to get your blood pumping. In order to achieve your weight loss goal you’re encouraged to add at least 30 minutes of physical activity a day to your lifestyle, or up to 60 if you want results even quicker.

It Won’t Leave You Hungry

Since it’s loaded with fiber-rich fruits and vegetables, one of the most important pros of the Mayo Clinic Diet is that it won’t leave your stomach grumbling. It’s filling and if hunger pangs are one of the main reasons you can’t follow a diet, it could be a good choice.

Cons of the Mayo Clinic Diet

Sticking to the Mayo Clinic food pyramid doesn’t seem that difficult, but you’ll find yourself spending a lot more time cooking than you’d planned to.

Can Be Time Consuming

One of the biggest cons of the Mayo Clinic Diet is that you’re responsible for most of the food you eat, especially in the first two weeks, so expect to spend more time shopping and cooking, because it lacks the convenience of diets with prepackaged meals.

Mayo Clinic Diet Cons

It Includes a Lifestyle Change

The Mayo Clinic Diet only promises reaching your weight loss goal if you’re ready to make a few lifestyle changes, starting with physical activity every day. Eating while watching TV is banned, and so is snacking on anything else than fruits and vegetables. Sugar is completely off the table.

Eating Out Might Be Difficult

If you like to eat out frequently, one of the biggest cons of the Mayo Clinic Diet is that making the right choices from the menu can be difficult, especially in the first two weeks. You’ll get a lot more freedom later, but you still have to stick to the food pyramid.

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Alcoholic Beverages Are Restricted

Since they metabolize into sugars, alcoholic beverages are also very restricted in the first phase of the diet. If you can’t skip cocktail hour, you might find this diet too restrictive.

Can Get Expensive

While you can get the “Mayo Clinic Diet” book for around $12 on Kindle or paperback, one of the the main cons of the Mayo Clinic Diet is that you’ll probably end up spending more on your groceries. The diet is somewhat flexible, so you can buy fruits and veggies that are on sale, but your grocery bills may go up.