Leena Watts
The Medifast diet is a weight-loss program that involves eating branded shakes, snacks, and meals five times a day. It has now been replaced by a new program called Optavia, which offers a more well-rounded approach to weight loss. Optavia encourages followers to eat six meals a day, comprising Fuelings products and Lean & Green meals prepared at home. To duplicate the Optavia diet, you can pick a nutritious source of protein, such as fish or skinless poultry, and pair it with non-starchy vegetables and beneficial fats to balance out macronutrient ratios. You can also substitute homemade foods for Optavia's branded snacks. However, it is important to consult a doctor before starting any weight-loss program to ensure it is suitable for you.
| Characteristics | Values |
|---|---|
| Goal | Weight loss |
| Number of meals per day | 5-6 |
| Meal contents | Lean protein, non-starchy vegetables, beneficial fats, shakes, soups, bars, biscuits |
| Additional recommendations | Exercise, drinking water |
| Things to avoid | Alcohol, butter, coconut oil, solid shortening, sweets, sugary beverages, starchy vegetables, fresh fruits, low-fat dairy, whole grain |
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What You'll Learn
Optavia's Lean & Green meals
The Medifast diet has been replaced by a new program called Optavia, which encourages followers to eat six meals a day, comprising Fuelings products and Lean & Green meals made at home. Optavia's Lean & Green meals are designed to help you make smart food choices and teach you how to eat healthily.
The Lean & Green meal template recommends a combination of lean protein, non-starchy vegetables, and beneficial fats to balance out macronutrient ratios. Optavia's app provides a library of over 200 plan-approved recipes, including a quick and tasty burrito bowl with black beans, brown rice, cheese, and fresh vegetables, and a marinated tempeh salad with crisp veggies and bold flavours.
For a quick and healthy salad, the 5-Minute Chicken Kale Salad is a nutritious meal packed with lean protein, healthy fats, and greens. The Lean & Green meal plan also includes recipes for sandwiches with cloud bread, which is light, fluffy, and low-carb, such as turkey and avocado with arugula, tomato, radishes, alfalfa sprouts, and lemon-pepper mayo, or roast beef with Greek yogurt, horseradish, watercress, cucumber, and lean roast beef.
Optavia also offers recipes for those craving something more indulgent, such as a grilled cheese or tacos, all adapted to be low-carb and healthy.
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Pre-packaged snacks and meals
You can substitute nutritious, homemade foods for Optavia's branded snacks. For example, you can opt for Emmy’s Organic Macaroons, which are rich and sweet without the added sugar. Garden Lite’s Carrot Berry and Blueberry Oat Muffins are also a good option, as they are convenient and combine fruits and vegetables. Sabra Hummus Grab N Go with Pretzels is another good source of fiber and protein, which helps promote satiety. Mini Original Babybel Cheeses are a great option if you're looking for something to eat on the go, and they help you meet your daily recommended servings of dairy.
For something sweet, Bare Fruit Organic Apple Chips are a good choice, as they are simply organic apple slices that are baked with nothing added. They are also low in calories. Health Warrior Chia Bars are another great option, as they are low in sugar and high in soluble fiber, which helps you feel fuller for longer.
If you're looking for a more substantial option, there are also pre-packaged meals available. For example, you can try the pork tenderloin with cheesy cabbage, vegan mushroom marsala, or the herb cream cheese salmon. These meals are designed to be healthy and filling, and they received positive reviews from testers.
It is important to note that while the Medifast diet can help with weight loss, it is always recommended to talk to your doctor before starting any new diet plan to ensure it is safe and suitable for you.
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Exercise
Medifast's successor, Optavia, encourages followers to build beneficial habits, like exercising with the help of a health coach. This is a key difference between the two programs, as Medifast was a self-guided program centred around meal replacement.
When creating your own Medifast-style diet, it is important to consider your current activity level and how much exercise you can incorporate into your routine. Regular exercise, along with a balanced diet, is essential for maintaining a healthy weight and overall well-being.
- Consult a Professional: Before starting any new exercise routine, it is always a good idea to consult with a certified fitness professional or a healthcare provider, especially if you have any health concerns or injuries. They can guide you on the types and intensity of exercises suitable for your fitness level and help you set realistic goals.
- Cardio and Aerobic Exercise: Aim to include cardio or aerobic exercises in your routine. These activities increase your heart and lung capacity while burning calories. Examples include walking, jogging, swimming, cycling, or aerobic dance classes. Try to engage in moderate to vigorous-intensity cardio exercise for at least 150 minutes per week, spread across several sessions.
- Resistance and Strength Training: Incorporate resistance exercises that use your body weight or external weights to build muscle strength. Examples include squats, push-ups, lunges, and weightlifting. Strength training helps increase muscle mass and metabolism, which can aid in weight loss and overall fitness. Aim for at least two days per week of strength training, targeting different muscle groups.
- Flexibility and Mobility Work: Include exercises that improve flexibility and mobility, such as stretching or yoga. These activities enhance your range of motion, improve posture, and reduce the risk of injury. Try to incorporate stretching into your routine at least three times a week, and consider practices like yoga or Pilates for improved flexibility and body awareness.
- High-Intensity Interval Training (HIIT): If you are already physically active and have a good fitness base, you can incorporate HIIT workouts into your routine. HIIT involves short bursts of intense activity alternated with recovery periods. This type of training can boost calorie burning and metabolic rate while improving cardiovascular fitness. However, it is essential to have a solid foundation of fitness before starting HIIT to avoid injury.
- Consistency and Progression: Aim for consistency in your exercise routine. Start with a manageable amount of exercise and gradually increase the duration, intensity, or complexity of your workouts over time. This progressive approach will help you build endurance, avoid injury, and see long-term improvements.
Remember, combining a Medifast-style diet with regular exercise can enhance your weight loss efforts and overall health. However, it is always recommended to consult with your healthcare provider before starting any new diet or exercise program to ensure it is safe and suitable for your individual needs.
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Clinical research
The Medifast program has been shown to be a safe and effective method for increasing dietary compliance and providing clinically meaningful, sustainable weight loss. The use of portion-controlled meal replacements as part of a structured meal plan has been key to the program's success. This approach has also been shown to improve weight-related disease risk factors, such as cardiovascular disease, type 2 diabetes, and some forms of cancer.
One clinical trial examined the effect of Medifast's meal replacement program on body weight, body composition, and biomarkers of inflammation and oxidative stress among obese individuals. The 40-week randomized, controlled trial included 90 obese adults with a BMI between 30 and 50 kg/m2, who were randomly assigned to one of two weight loss programs for 16 weeks, followed by a 24-week period of weight maintenance. The Medifast group achieved significantly greater weight loss compared to the food-based group (12.3% vs. 6.9%), and significantly more participants lost ≥ 5% of their initial weight.
Another study demonstrated the effectiveness of the Medifast 4 & 2 & 1 Plan in producing steady, significant weight loss over 24 weeks. This study utilized a systematic approach in a broad sample of real-world customers who used the plan in the setting of a weight management program.
Medifast has also found that people are more successful in their weight loss journeys when they incorporate healthy habits into their lifestyles and have a support system. Their new holistic health and wellness brand, OPTAVIA®, offers clinically proven plans and scientifically developed products, similar to the Medifast Meals. OPTAVIA's products, called Fuelings, are formulated with 24 vitamins and minerals, high-quality protein, and probiotic cultures, with no added colors, flavors, or sweeteners.
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Health and wellness goals
Medifast, now replaced by Optavia, is a health and wellness company that offers a weight loss program. The program involves eating branded shakes, snacks, and meals five times a day. Optavia's program is similar but encourages followers to eat six meals a day, comprising Fuelings products and Lean & Green meals prepared at home.
To make your own Medifast/Optavia diet, you can follow these health and wellness goals:
- Choose nutritious sources of protein: Opt for fish or skinless poultry, and pair them with non-starchy vegetables and beneficial fats to balance out macronutrient ratios.
- Limit or avoid starchy vegetables: Potatoes, corn, peas, and yams are examples of starchy vegetables that should be limited or avoided when preparing meals.
- Substitute homemade foods for snacks: Opt for nutritious, homemade snacks instead of branded ones. For example, the American Heart Association recommends homemade alternatives to Optavia Fuelings snacks, such as shakes, soups, bars, and biscuits.
- Avoid restricted food and drinks: Refrain from consuming alcohol, butter, coconut oil, solid shortening, sweets, or sugary beverages. Starchy vegetables, fresh fruits, low-fat dairy, and whole grains should also be avoided until the transition plan.
- Exercise: Complement your diet with physical activity. Medifast recommends starting slowly if you are new to exercise, and gradually increasing your intensity. Aim for a daily step goal, such as 6500 steps, and incorporate jogging, HIIT workouts, planks, push-ups, and side twists into your routine.
- Seek guidance: Optavia provides access to an independent coach to guide your journey. This can be beneficial for staying motivated and achieving your health and wellness goals.
Remember to consult with your doctor before starting any weight-loss program to ensure it is safe and suitable for you.
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Frequently asked questions
The Medifast diet is a pre-packaged meal-replacement plan that involves eating branded shakes, snacks and meals five times a day to lose weight. The diet has since been replaced by Optavia, which offers a more well-rounded approach to weight loss.
Optavia's program aims to help build beneficial habits, such as exercising, with the help of a health coach. Medifast, on the other hand, was a self-guided program that centred around meal replacement snacks. Optavia encourages followers to eat six meals a day, a combination of Fuelings products and Lean & Green meals made at home.
Lean & Green meals consist of a nutritious source of protein, such as fish or skinless poultry, paired with non-starchy vegetables and beneficial fats.
Possible health benefits of the Optavia diet include reduced risk of diabetes, reduced inflammation and improved heart health.
