Many diet fads come and go, but some withstand that test of time. For instance, take the Mayr Diet. This diet has been around for nearly 100 years, and it’s been endorsed by well-known health experts and celebrities. But is it effective? Read on to find out.
What is the Mayr Diet?
The Mayr Diet was created in the 1920s by Austrian physician Dr. Franz Xaver Mayr. Mayr believed that people were harming their digestive systems through their foods and eating habits.
He developed a diet that involves eliminating certain foods from your diet to boost weight loss, optimize wellness, and improve digestion. His diet focuses on mindful eating habits such as chewing food thoroughly.
It is meant to be followed for 14 days, but many of the habits can stay with you throughout life.
The plan advises eliminating sugar and caffeine from the diet while limiting dairy and gluten. It encourages followers to consume a variety of alkaline foods that counter acidity and acid reflux. They include:
- Green leafy vegetables
- Broccoli
- Cauliflower
- Citrus fruits
- Root vegetables
- Seaweed
- Sea salt
- Onion
- Garlic
- Ginger
- Nuts and seeds
- Healthy fats
- Herbs and spices
- Proteins
- Grains
- Beverages such as water, green tea, and pomegranate juice
You should avoid foods that are processed, as well as those that contain dairy, gluten, and added sugar. It’s key to also eliminate caffeinated beverages and sports drinks.
The diet also recommends that you follow mindful eating habits like:
- Chewing food 40 – 60 times before swallowing
- Eating a big breakfast or early-day meal
- Not eating after you feel full
- Limiting your diet to only cooked food after 3 PM
- Not eating at all after 7 PM
- Not drinking water with meals
- Eliminating distractions during meals by not watching TV or looking at your cell phone while you eat
Those looking to follow the diet may consider checking into VIVAMAYR, a luxury wellness resort that supports the principles of the diet while encouraging cleansing and renewal. However, a stay at the resort can be expensive. A less expensive alternative is to purchase a book that outlines the diet guidelines, making it easy to follow. We’ve included a list of top-rated books at the bottom of this post for easy access.
Is the Mayr Diet Effective?
The Mayr Diet has been shown to yield the following benefits.
Weight Loss
No clinical studies show that the Mayr Diet can effectively promote weight loss. However, eating nutrient-dense foods that are rich in fiber, like fruits, vegetables, nuts, and legumes, encourages feelings of satiety that discourage overeating. Eliminating processed foods and those high in sugar will also help with weight loss. Mindful eating practices have also been shown to decrease body weight.
Encourages Healthy Eating
Eating nutrient-rich foods and eliminating processed items promotes good health and lowers the risk of diseases like heart disease, liver conditions, diabetes, and metabolic syndrome.
Promotes Mindful Eating
Studies have shown that mindful eating can reduce emotional eating and binge eating, and it may also minimize overeating and improve mood. People who practice mindfulness when they eat are less likely to indulge as a response to external cues such as smelling food or seeing others eat.
Simple to Follow
The diet’s method of eliminating unhealthy foods and focusing on healthy ones makes it easy to follow. It doesn’t require you to count calories, weigh food, or keep track of your nutrient intake. You can also purchase Mayr Diet books, which include meal plans, shopping lists, and recipes.
May Be Good for People with Dietary Restrictions
The Mayr Diet supports the elimination of gluten and dairy, making it a good choice for people that are dealing with certain dietary restrictions.
Downsides
While the Mayr Diet can be beneficial, it comes with its share of downsides. Here are some to consider.
May Not Balance PH Levels as Advertised
The Mayr Diet advises followers to eat alkaline foods that increase pH levels in the body. Boosted pH levels are said to reduce the risk of disease, increase energy, and decrease the effects of stress and aging. However, although the recommended foods are healthy, there is no evidence that they effectively boost pH levels.
May Trigger Unhealthy Eating Habits
The strict rules the diet sets forth regarding how you should eat your food and how many times you should chew may trigger bad habits in people with disordered eating.
Limits Nutrients
The diet limits dairy products and glutenous grains, which can be a beneficial part of many people’s diets.
Should I Try the Mayr Diet?
The Mayr Diet encourages healthy eating, which can benefit weight loss and overall wellness. However, it eliminates some healthy foods, is not guaranteed to boost pH levels as advertised, and can trigger an eating disorder. It may be best to proceed with caution and adapt certain tenants of the diet as you see fit. Regardless of whether you elect to try the Mayr diet or any other eating plan, consult with your doctor first to make sure it’s the right fit for you.
Resources for the Mayr Diet
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