Losing weight can prevent diabetes

Eat well. Enjoy life. Improve your health. 

The Mayo Clinic Diet is a weight-loss and lifestyle program designed by Mayo Clinic health experts to help you maintain a healthy weight so you can prevent or delay diabetes.

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Losing weight is one of the best things you can do to prevent or delay diabetes

Excess weight increases your risk of developing type 2 diabetes. You can decrease your risk by:

  • Losing 5 to 7 percent of your starting weight
  • Following a reduced-calorie eating plan
  • Being physically active most days of the week
  • Keeping the weight off

Mayo Clinic Diet members lose 5.2% of their body weight in 12 weeks.^

^ Mayo Clinic Diet Mindset analysis 2022.

Lose 3X more weight with a proven approach

Get easily accessible online resources that have helped hundreds of thousands of people lose weight.

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Lose 3X more weight with a proven approach

Voted a Best Diet for Diabetes by U.S. News & World Report

Rated a "Best Diet for Diabetes"

Rated #1 Diet Program

Mediterranean Diet Rated #1 for Diabetes

Rated a "Best Diet Overall"

The Mayo Clinic Diet helps you lose weight while finding health

Having prediabetes is serious because it raises your chances of developing type 2 diabetes. The Mayo Clinic Diet makes it easy for you to lose weight so you can prevent or delay diabetes. What to expect:

Lose It! is a two-week quick-start program designed to help you lose up to 6 to 10 pounds in a safe and healthy way

Live it! is a long-term plan in which you continue to lose 1 to 2 pounds a week until you reach your goal

Choose from six carbohydrate-controlled meal plans including Mediterranean, Healthy Keto, Higher Protein, and Vegetarian

All-new Habit Optimizer teaches you how to build and maintain healthy new habits

Learn how to maintain your healthy weight for life

Delicious recipes and helpful grocery lists

Reminders and tracking tools to keep you on track

Food tracker with over 1 million foods

Get Mayo Clinic expert guidance on topics that include behavior change, nutrition, sleep, stress management, and goal setting

All-new digital platform that has helped members lose 3x more weight*

Unlimited access to a members Private Facebook Group

Practical at-home workouts – no equipment required

*Members who complete a 12 Week Program lose 3 times more weight than those who start but don't reach the end. Reference: Hendrie, GA, et al, J Med Internet Res. 2021 Jun; 23(6): e20981.

Meet our trusted health professionals

“To live a normal and healthy life and prevent diabetes — which you can! — it’s key that you control your weight. Within just a few days after making changes to your diet, you should begin to see a decrease in your blood sugar levels.”

Manpreet S. Mundi, M.D., endocrinologist at Mayo Clinic

Meet the experts

Meet our trusted health professionals

“If you’re overweight and are at risk of or have type 2 diabetes, there’s nothing more important you can do for your health than lose weight. The Mayo Clinic Diet puts you in charge with a life-changing plan to improve both your weight and your blood sugar.”

Donald D. Hensrud, M.D., diet expert at Mayo Clinic

Meet the experts

Hear from others like you

"I was diagnosed with prediabetes and high cholesterol. I found the Mayo Clinic diet and since then I’m down 47 lbs. I love the Mayo Clinic Diet because there are no gimmicks. Just sensible eating, exercise, and the best health information in the world. I love feeling healthy again.” ~ Carol Cate

Read Carol Cate's Story

Learn how to eat well, enjoy life and prevent diabetes

The Mayo Clinic Diet teaches a common sense, medically-sound approach to making smart decisions about eating — so you can prevent prediabetes.

Two top-down images of recipes: One is a vegetable stir fry on a bowl, the other baked pumpkin and salmon on a plate.
Two sideway images of recipes: one is a fried rice meal with veggies in a glass lunch container, the other a mango smootie in a glass.

Frequently asked questions

Is the Mayo Clinic Diet suitable for prediabetes?

Yes, the Mayo Clinic Diet uses the Mayo Clinic Healthy Weight Pyramid and the Mayo Clinic Healthy Dining Table as guides to making smart eating choices to achieve and maintain a healthy weight so you can prevent or delay diabetes and stay well.

Is the Mayo Clinic Diet suitable if I had gestational diabetes?

Yes, the Mayo Clinic Diet can help you get back to a healthy weight by following a healthy eating plan and being more active. This may help to decrease the chance of you developing type 2 diabetes.

Do I have to count calories or carbohydrates?

No, the Mayo Clinic Diet is about making sure you’re getting a balance of the right foods that are right for you. We are not focused on calorie or carbohydrate counting.

Does the program include an exercise plan?

Yes, exercise and physical activity are important lifestyle habits that can decrease your risk of developing diabetes. The program includes practical at-home workouts.

Do I need a doctor’s referral?

No, you do not need a referral from your doctor to join the Mayo Clinic Diet.

Do I still need to see my doctor?

Big changes in diet and exercise and rapid weight loss can sometimes lead to symptoms such as dizziness and fatigue. If you have any health concerns, it is best to talk to your doctor before starting the Mayo Clinic Diet program.