For more on how — and why — it’s important to have reasonable goals for losing weight, see our guide on setting realistic expectations for weight loss.

But by doing this, you may lose precious muscle and bone mass, not just excess body fat.2 Unfortunately, the scale won’t tell you when you’re burning through muscle to get to a lower number on the scale.

During the high-protein portion of the trial, they consumed 500 to 550 calories less than they did during the normal-protein and low-protein portion of the trial:

When it comes to weight loss, there's plenty of advice. Magazines, books and websites promise that you can lose all the weight you want for good. To do this, they suggest that you use diets that get rid of fat or carbs. Or use superfoods or special supplements.

This explains why restrictive dieters tend to gain the weight they lost back (and then some). It's just too hard to maintain those restrictive eating habits.

Eat at least four servings of vegetables and three servings of fruits a day. Snack on fruits and veggies if you get hungry between meals.

They’re more likely to have fiber and natural water content to boost feelings of satiety — not to mention more nutrients to support overall health.

This program can be tailored to your own individual needs, health history and preferred eating style.

The two p-words are very broadly defined, so, for examples, pain may be hunger or loneliness and pleasure may be eating or companionship. You’re wired to minimize what makes website you uncomfortable and maximize what makes you comfortable, and this can have profound effects on your diet, exercise, and recuperation.

Being aware of any emotions or stressors that may be influencing your eating habits Paying attention to how your body feels after eating your meal

Verywell Fit's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

If you have diabetes or any other health conditions or concerns, work with your doctor to adjust the Mayo Clinic Diet for your situation.

To support your weight-loss journey, the Mayo Clinic Diet also makes available electronic tools, such as a food and exercise journal and a weight tracker, to help you stick with the program.

Balance. Your plan should include the right amount of nutrients and calories. Eating large amounts of some foods, severely cutting calories or removing entire food groups can cause nutritional problems. Safe and healthy diets don't need large amounts of vitamins or supplements.