Leena Watts
The Medifast diet is a rapid weight-loss plan that involves eating branded low-calorie, low-fat, low-glycemic index foods and snacks. It is a costly program, with the most basic plan costing about $75 a week. Due to its high cost, many people are interested in creating their own DIY version of the Medifast diet. To do this, it is important to first understand the fundamentals of the diet, which include eating several high-protein, low-carb meals or shakes throughout the day and one homemade dinner. People can then replicate this diet by purchasing high-quality protein powder and other low-calorie foods.
| Characteristics | Values |
|---|---|
| Cost | $75 a week for the most basic program |
| Meals | 5-6 meals a day |
| Calorie intake | 1,000 calories per day |
| Food type | Low-calorie, low-fat, low-glycemic index foods |
| Food examples | Shakes, bars, scrambled eggs, oatmeal packets, pudding, soup, brownies, hot beverages |
| Water intake | 64 oz. of water per day |
| Caffeine intake | No more than 300 mg of caffeine per day |
| Alcohol intake | Not allowed |
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What You'll Learn
Optavia vs Medifast
Medifast is a low-carbohydrate, high-protein diet program that promotes weight loss in overweight and obese individuals. The diet consists of five pre-packaged meals and one lean and green meal per day, which includes protein and non-starchy vegetables. The pros of the Medifast diet are that it provides a structured meal plan, making it easy to follow, and it promotes rapid weight loss. However, some people may find the diet too restrictive, and the pre-packaged meals may not be appealing to everyone. It is important to note that the Medifast diet should only be followed under the guidance of a healthcare professional. The basic Medifast program costs about $75 a week.
Optavia, which replaced Medifast, offers a more well-rounded approach to weight loss. The program includes five pre-packaged "essential fuelings" provided daily and one "lean and green" meal cooked at home. The "lean and green" meal consists of lean protein, 3 portions of vegetables, and 1-2 portions of fat. Optavia encourages followers to eat six meals a day, with Fuelings products that are low in carbs and calories, high in protein, and contain added probiotics. The program also offers a personal coach to support and guide individuals throughout their weight loss journey. Optavia's meal plans can cost up to $400 per month, although the company offers discounts and promotions from time to time.
Both Medifast and Optavia offer structured meal plans with pre-packaged meals and one lean and green meal per day. However, Medifast offers a wider variety of meal options, including soups, puddings, and bars, while Optavia focuses more on shakes, bars, and entrees. Medifast provides meals that range from 800 to 1,000 calories per day, while Optavia offers meal plans that range from 800 to 1,200 calories per day. Both diets restrict calorie and carbohydrate intake and promote protein and vegetable consumption. Medifast is more flexible in terms of meal options, while Optavia has more specific guidelines for meal preparation.
While Optavia may be more expensive than Medifast, it offers a more comprehensive approach to weight loss by providing a personal coach. This can be beneficial for individuals who need additional support and guidance. However, it is important to note that the coaches provided by Optavia are typically past members and may not have nutrition or health-related qualifications.
In terms of DIY options, individuals can create their own meal replacement diet plans similar to Medifast and Optavia. This allows for more flexibility and control over the types of food consumed and can be more cost-effective. However, it is important to consult with a healthcare professional before starting any diet plan to ensure it is safe and suitable for your individual needs.
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$38.49
Pros and cons of Optavia
The Optavia diet is a weight loss program that is low in carbs and calories but high in packaged foods. It is a meal replacement plan that includes pre-packaged "fuelings" such as shakes, bars, pre-packaged foods, and other small, calorie-controlled meals to create a calorie deficit to induce weight loss. Depending on the Optavia Diet plan selected, one would eat between two and five of the company's pre-made meal replacements per day, along with one to three of their own low-calorie meals, primarily lean protein and non-starchy vegetables ("lean and green").
Pros of Optavia
- Optavia has been shown to result in short-term weight loss. A 16-week study found that participants on the Optavia diet had greater reductions in body weight, fat, and abdominal mass than the control group.
- Optavia encourages followers to eat six meals a day, which can help prevent hunger and cheating on the diet.
- Optavia offers personalized coaching to its clients free of charge.
- Optavia products are convenient and take the guesswork out of weight loss.
Cons of Optavia
- Optavia can be expensive.
- Following a very low-calorie diet like Optavia can lead to a host of health issues. Many Optavia plans curb your energy intake to little more than 1,000 calories per day, which falls below the minimal recommended daily caloric intake and can cause side effects like burning muscle instead of fat or regaining weight.
- Experts worry that Optavia is unsustainable and that many will regain weight when transitioning off the meal replacements.
- Optavia has limited food options and relies largely on packaged, heavily processed meals and snacks.
- It is unclear whether the Optavia diet is safe for people with certain medical conditions, and it may not meet the unique nutrient and calorie needs of teenagers and people who are nursing.
- Dieticians do not recommend living on processed bars and shakes for an extended time.
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What to eat
The Medifast diet has been replaced by Optavia, a program that encourages followers to eat six meals a day, a combination of Fuelings products and Lean & Green meals. The Fuelings snacks are low in carbs and calories, high in protein, and contain added probiotics. The Lean & Green meal template recommends a combination of lean protein, non-starchy veggies, and beneficial fats.
The DIY version of this diet can include protein shakes, to-go packs, and one cheat meal a week. It is important to consult a doctor before starting any diet plan, as it may not be suitable for everyone.
The Medifast diet recommends eating low-calorie, low-fat, low-glycemic index foods to prompt the body to use its fat stores for fuel. It involves eating several high-protein, low-carb meals or shakes throughout the day and one homemade dinner. The homemade dinner, or "Lean & Green" meal, should include a lean source of protein and three servings of program-approved vegetables.
The Medifast diet also recommends drinking at least 64 ounces of water per day, in addition to other low-calorie or calorie-free beverages such as tea, coffee, and sugar-free soft drinks. It is important to limit caffeine intake to no more than 300 mg per day and avoid alcohol, as it contributes to calories and increases hunger.
Some people choose to do a temporary liquid-only diet, drinking only the shakes for around 72 hours, or consuming only shakes in addition to their single Lean & Green dinner. It is important to monitor your progress and make adjustments as needed, ensuring you are getting enough vitamins and nutrients.
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How to curb cravings
Cravings can be a dieter's worst enemy. They are intense or uncontrollable desires for specific foods, often processed junk foods that are high in sugar. Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.
- Drink a large glass of water: Thirst is often confused with hunger or food cravings. Drinking water can help reduce appetite and aid weight loss.
- Eat a variety of foods: Instead of depriving yourself, eat a variety of foods to ensure you get adequate nutrition.
- Get plenty of protein: Protein can help you feel fuller for longer and reduce cravings.
- Manage your stress: Stress can trigger cravings, so find ways to manage it, such as through exercise or relaxation techniques.
- Allow yourself a cheat meal: Having a cheat meal once a week can help you stay on track. The key is to limit it to one meal and not a whole week of cheat meals.
- Consult a doctor: Speak to your doctor before starting any diet plan to ensure it is safe and suitable for you.
It is important to note that very low-calorie diets like the Optavia diet, which has replaced Medifast, can lead to health issues and are not recommended. A safer approach is to stick to a balanced diet and regular exercise for sustainable weight loss.
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How to monitor progress
Monitoring your progress is an important part of a weight-loss journey. Here are some ways to track your progress:
Weigh yourself
While scales don't always give the full picture, they can be a useful indicator of progress. It is recommended to limit yourself to monthly weigh-ins, instead of daily or weekly, to give your body time to respond to your weight-loss program. Weighing yourself first thing in the morning, before you eat or drink anything, is also a good way to get a more accurate reading. If you have access to one, you can use a smart scale, which also measures body fat percentage, BMI, and muscle mass.
Take body measurements
Taking measurements of certain areas can give you an idea of where you're losing fat, which is important since people lose fat in different areas and in a different order.
Track body composition
Body composition refers to the amount of fat vs. muscle in your body, expressed in percentages. There are a variety of low- and high-tech ways to track this. Low-tech methods include using body fat calipers, while a DEXA scan is a more costly but precise method.
Track how you feel
Consider keeping a wellness journal that you write in daily. Keep track of your mood, stress level, quality of sleep, and energy levels. This can help you realize how your fitness and nutrition efforts are serving you and can be a good indicator of progress when it comes to your overall health.
Self-monitoring
Self-monitoring is a key part of behavioural weight-loss intervention programs and involves recording dietary intake and physical activity. This can include keeping a food diary or using technology such as fitness trackers.
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Frequently asked questions
The Medifast diet is a self-guided program that involves eating branded shakes, snacks and meals five times a day to lose weight. It is a low-calorie, low-fat, low-glycemic index diet.
Optavia replaced Medifast to offer a more well-rounded approach to weight loss. Optavia encourages followers to eat six meals a day, a combination of Fuelings products and Lean & Green meals. Optavia also includes a health coach to help build beneficial habits.
The caloric intake is highly restrictive, and the diet itself is hard to follow. With how restrictive the diet is, it can also fall short nutritionally and result in potential health problems.
Wonderslim from Diet Direct, Lean Cuisine style meals, and DIY Meal Replacement similar to Medifast but with real food at one or two meals.
