Dante Carrillo
The Medifast diet is a weight-loss program that utilizes portion-controlled, low-calorie meal replacement foods obtained from the Medifast company. The diet is designed for people who are moderately to extremely obese and aims to produce rapid weight loss at the start of the program. The Medifast 5-1 Plan consists of five Medifast meals per day, which can include brownies, shakes, oatmeal, puddings, and hot beverages, and one Lean and Green meal that you prepare at home. The Lean and Green meal is high in protein and low in carbs, with 5-7 ounces of lean protein and 3 servings of non-starchy vegetables. The Medifast diet can be expensive, especially with ongoing medical oversight, and it is recommended to incorporate exercise and healthy habits into your lifestyle to maintain weight loss.
| Characteristics | Values |
|---|---|
| Weight Loss | 2-5 lbs per week |
| Meals | 5 Medifast meals and 1 Lean and Green meal per day |
| Lean and Green Meals | 5-7 oz of lean protein, 3 servings of vegetables, 0-2 servings of healthy fats |
| Snacks | 3 celery stalks, 1/2 oz of nuts, 1/2 cup of sugar-free gelatin, 1 tablespoon of peanut butter |
| Caffeine | Limited to 3 caffeinated drinks per day |
| Alcohol | Strongly discouraged |
| Transition Phase | Calories are slowly added back, followed by a maintenance plan |
| Results | Males lost 67.41 lbs on average, females lost 47.5 lbs on average in 6 weeks |
| Cost | $10/day, $70/week, or $275/month |
| Support | OPTAVIA Coach, online support program |
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What You'll Learn
What to eat and drink on the Medifast diet
The Medifast diet is a portion-controlled, low-fat, low-carbohydrate, low-calorie diet plan that uses meal replacement foods obtained from the Medifast company. The diet is designed for weight loss at 2 to 5 lbs per week. The majority of your food on Medifast will come from prepared Medifast meals and snacks, but you can also eat regular food.
Each day on the Medifast Five and One Plan includes five Medifast meals that you order, and one Lean and Green meal that you prepare yourself. Medifast meals include brownies, shakes, oatmeal, puddings, and hot beverages. The Lean and Green meal is high in protein and low in carbs and includes 5 to 7 oz of lean protein from fish, chicken, eggs, pork, or ground turkey, and three servings of non-starchy vegetables. Each meal can also include up to two servings of healthy fats, such as walnut oil, salad dressing, or flaxseed oil. You can also have up to three servings of condiments and seasonings each day from an approved list.
In addition to the Five and One Plan, Medifast also offers a Transition Plan to help you maintain your weight loss once you reach your goal weight. This plan gradually reduces Medifast foods as you add in a variety of regular foods such as fruits and low-fat dairy products. Alcohol is strongly discouraged on the Medifast 5-1 Plan, and coffee and caffeinated drinks are limited to three per day as the low-calorie level of the Medifast diet may increase sensitivity to caffeine.
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How to exercise on the Medifast diet
Exercise is an important component of the Medifast diet. While you will likely lose weight by restricting your caloric intake, cutting down on sugar, fat, and carbs, exercise is recommended to complement and expedite weight loss. It also helps you tone up, which you will want to do as you lose weight to avoid loose, sagging skin.
Medifast does not specify what type of exercise to do, but they do recommend starting slowly if you have not been active. A good starting point is to aim for a daily step goal, such as 6500 steps. You can also try jogging or HIIT workouts for 15 minutes, followed by 5-10 minutes of planks, push-ups, and side twists.
It is important to consult your doctor before starting any new diet or exercise program. Clinical research has shown that individuals are more successful in their weight loss journey when they incorporate healthy habits into their lifestyle and have a support system. Medifast offers a web-based support program that provides tools, support, and information to assist customers on their weight loss journey.
In addition to exercise, the Medifast diet is a portion-controlled, low-fat, low-carbohydrate, and low-calorie diet plan that utilizes meal replacement foods obtained from the Medifast company. The diet is designed to produce rapid weight loss at the start of a weight loss program for individuals who are moderately to extremely obese. The Medifast 5-1 Plan includes five Medifast meals per day and one Lean and Green meal that you prepare at home. The Lean and Green meal consists of 5-7 ounces of lean protein, three servings of non-starchy vegetables, and up to two servings of healthy fats. Alcohol is strongly discouraged on this plan.
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How to transition off the Medifast diet
The Medifast diet is a low-calorie, low-carb, and low-fat diet plan that utilizes meal replacement foods obtained from the Medifast company. The diet is designed for weight loss of 2 to 5 lbs per week and includes five small snacks and one full course, protein-rich, low-fat meal throughout the day.
Transitioning off the Medifast diet is a critical phase that requires a structured approach to maintain your weight loss. Here are some detailed instructions to help you navigate this phase successfully:
Gradual Reintroduction of Regular Foods:
During the transition phase, calories are slowly reintroduced to your diet, allowing your body to adjust to new levels of calories and carbohydrates. Over a period of 16 to 27 days, you will gradually decrease the number of Medifast meals and increase regular food intake. This means adding more variety to your diet with regular foods such as fruits and low-fat dairy products.
Calorie Management:
As you transition off the Medifast diet, it is essential to monitor your calorie intake. During the maintenance stage, aim for meals of no more than 1,500 calories per day. This will help your body adjust fully to its new, healthier state.
Exercise and Fitness Routine:
To maintain weight loss, consider incorporating a fitness routine into your lifestyle. Exercise helps increase metabolism and lean muscle mass, which are crucial for sustaining your progress.
Manage Fluid Intake:
Adequate fluid intake is essential for reducing hunger and promoting healthy digestion. Medifast recommends at least eight 8-ounce glasses of water per day. You can also include other low-calorie or calorie-free beverages like tea, coffee, and sugar-free drinks, but limit caffeine intake to no more than 300 mg per day.
Manage Alcohol Consumption:
Alcohol is strongly discouraged during the Medifast diet and should be approached with caution during the transition phase. Alcohol contributes extra calories and can increase your hunger, potentially hindering your weight loss maintenance efforts.
Remember, it is always advisable to consult your doctor or a healthcare professional before starting or transitioning from any diet, especially if you have specific health concerns or weight loss goals.
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How to maintain weight loss after Medifast
The Medifast diet is a portion-controlled, low-calorie diet plan that uses meal replacement foods obtained from the Medifast company. The diet is designed for weight loss of 2 to 5 lbs per week and includes Medifast meals, snacks, and one "Lean and Green" meal that you prepare yourself. To maintain weight loss after Medifast, there are several strategies you can follow:
Transition Plan
Medifast offers an 8- to 16-week transition plan to help you maintain your weight loss once you reach your goal weight. During this phase, you gradually reduce Medifast foods while incorporating a variety of regular, healthy foods such as fruits and low-fat dairy products. This allows your body to adjust to new calorie and carbohydrate levels.
Fitness Routine
Adopting a fitness routine can help increase your metabolism and lean muscle mass, which aids in maintaining weight loss. Exercise is an important component of any weight management strategy and can help you stay on track with your health goals.
Low-Calorie Meals
Even after completing the Medifast program, you can choose to continue incorporating Medifast food products into your diet in conjunction with other low-calorie meals. This can help you maintain a healthy weight and prevent weight gain.
Weight Monitoring
It is important to monitor your weight regularly. If you experience a weight gain of five to ten pounds, you can return to the Medifast 5 & 1 plan for a few weeks to get back to your target weight. This proactive approach ensures you maintain your weight loss results.
Long-Term Plan
Developing a long-term plan for maintaining a healthy weight is crucial. This may include continuing with some Medifast products, preparing healthy meals at home, and staying active. A well-rounded approach that addresses diet, exercise, and lifestyle factors will contribute to sustained weight loss.
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How to get support while on the Medifast diet
The Medifast diet is a low-calorie, low-carb, low-fat, and portion-controlled diet plan that utilizes meal replacement foods obtained from the Medifast company. The diet is designed for rapid weight loss for people who are moderately to extremely obese. The Medifast diet can be challenging, and having a support system can help you stay motivated and achieve your health and wellness goals. Here are some ways to get support while on the Medifast diet:
Optavia Coaches
Medifast offers a personalized support system through their Optavia Coaches. These coaches provide guidance, help you stay motivated, and offer clinically proven plans and scientifically developed products. The best part is that this service is provided at no additional cost. Optavia Coaches follow a proprietary system called the Habits of Health, which teaches small, simple behavior changes to improve overall wellbeing.
Medifast Community
In addition to a personal coach, you will also become a part of the Medifast Community, where like-minded individuals support each other through the challenges of the diet. This community provides an opportunity to connect with others on a similar journey, share experiences, and offer mutual encouragement.
Medifast Website
The Medifast website is a valuable resource for information and tools to support your diet journey. It provides details about the diet plan, meal options, and guidance to help you stay on track. The website also offers a convenient way to order Medifast meals and snacks, making it easy to access the products you need.
Medical Professionals
It is always recommended to consult your doctor or a medical professional before starting any diet, especially if you have specific health concerns or conditions. Ongoing medical oversight can provide valuable support and ensure your safety throughout your weight loss journey.
Exercise and Fitness Community
While Medifast does not require intense exercise, incorporating a fitness routine can enhance your weight loss and help tone your body. Joining a fitness community, whether it's a local gym or an online group, can provide additional support and motivation to stay active.
Remember, support systems are crucial when making significant lifestyle changes. By utilizing the resources offered by Medifast, as well as seeking professional guidance and community support, you can increase your chances of success and make your weight loss journey more enjoyable and sustainable.
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Frequently asked questions
The Medifast diet is a portion-controlled, low-fat, low-carbohydrate, low-calorie diet plan that utilizes meal replacement foods obtained from the Medifast company.
The Medifast diet works by significantly reducing caloric intake, cutting down on sugar, fat, and carbs, and incorporating healthy habits and a fitness routine.
The Medifast diet consists of meal replacement foods obtained from the Medifast company, such as brownies, shakes, oatmeal, puddings, and hot beverages. It also includes one "lean and green" meal that you prepare yourself, consisting of lean protein and non-starchy vegetables.
The Medifast diet is designed for weight loss of 2 to 5 lbs. per week. Clinical studies have shown that participants on the Medifast diet lost an average of 47.5-67.41 pounds after six weeks.
The Medifast diet costs about $10/day, $70/week, or $275/month when purchasing food in packages. Costs may be higher when purchasing on a per-product basis.
