The Medifast Weight Loss: How It Works
Losing weight is essentially a mathematical formula: When you cut calories sufficiently, you will lose weight. The Medifast plan cuts calories severely, but, according to the company, helps dieters manage hunger. According to the Medifast literature, the meals and replacements are formulated for the highest fullness index (a calculation of fiber, protein and calories)."Successful weight loss comes from eating a high-protein meal every few hours, which helps modulate blood sugar levels, control hunger [and] cravings, and preserve muscle mass while burning fat," says Davis.
Experts agree that when you manage hunger, it is much easier to stick to a weight loss plan. But the adjustment to the very low-calorie Medifast plan may not be easy. Program literature warns: "Until you reach the fat-burning state, you may feel hungry, tired, or slightly irritable. You may also experience headaches and light headedness."
Once you reach your weight loss goal, there is a 4-16 week "transition to maintenance" phase in which you slowly add back high-carb vegetables, fruit, nonfat or low-fat dairy foods, whole grains, and additional lean meat. The length of the transition phase depends on how much weight was lost. This phase aims to help dieters adjust to eating more calories, controlling portions, and choosing and preparing healthy foods.
Mild to moderate exercise is recommended on the Medifast program, but dieters are warned not to engage in activity beyond their normal levels during the first few weeks of the weight loss plan.
"Energy levels may be low due to fewer carbs and the adjustment to the very low-calorie intake," says Davis. She suggests increasing physical activity after three weeks on the program.
Exercise is recommended five days a week during the transition to maintenance phase.
