Medifast Diet Plan: What It Is?
The Medifast program is a very low-calorie, no-brainer approach to weight loss. There's no counting calories, fat grams, or carbs; you just eat or drink six times a day.Launched 27 years ago as a meal replacement program available only through doctors, the Medifast diet is now widely available and includes 70 meal-replacement options, including the popular shakes.
The primary Medifast weight loss program, "5 plus 1," calls for five daily Medifast meal-replacement drinks or foods (all available only through the company) plus one "lean and green" meal, consisting of lean meat or fish plus salad or green vegetables.The high-protein, low-carb Medifast plans allow dieters approximately 800-1,000 calories a day, designed to yield a loss of 2 to 5 pounds per week while preserving muscle mass.
"Weight loss varies according to stage of the program, how much you have to lose and physical activity," explains Lisa Davis, PhD, Medifast vice president of research and development. "Initial weight loss is usually much greater than amount lost in later weeks."
Special Medifast plans are available for vegetarians, teens, new moms, seniors, people who have recently had weight loss , and gout sufferers.
Davis estimates the cost of the meal replacements at $80/week or $300/month, not including the daily "lean and green" meal you prepare yourself. No supplements are needed with the Medifast diet, she says.
The meal-replacement products and support are available online through Medifast's web site; in about 15,000 doctor's offices across the United States; at Medifast clinics in Florida and Texas; and through the "Take Shape for Life" network of health coaches (Take Shape for Life is a subsidiary of Medifast).
An array of support services and educational material -- including exercise guides, nutrition information, online communities, personal trainers, and registered dietitians -- are available online, in person, or over the telephone to help dieters following the plan.
Medifast Diet Plans: What You Can Eat
The beauty of the Medifast program is the limited decision making. You choose five daily meal replacements from an assortment of portion-controlled shakes, puddings, eggs, oatmeal, chili, bars, or soups, plus prepare one "lean and green meal." Soy or whey protein are the basis for the meal replacements, which are designed to help dieters feel satisfied on the very low-calorie plan.Dieters are allowed 5-7 daily ounces of lean meat or fish. The meal options are broken down into "lean," "leaner" and "leanest." If you choose leaner options, additional healthy fats are allowed. The lean meats and fish may be grilled, baked, boiled, broiled, or poached.
Add three servings of raw, steamed, grilled, baked, or boiled vegetables to the lean meat or fish to complete the meal. Vegetables are listed from lowest to higher carbohydrate content, and the ones highest in carbs -- carrots, corn, peas, potatoes, onions, and Brussels sprouts - are excluded.
Alcohol, fruit, dairy, grains, sweets, and most fats are also prohibited. Dieters are encouraged to drink 64 daily ounces of non-calorie beverages, including water, coffee, tea, diet sodas, and other sugar-free drinks. Caffeinated beverages are limited to three servings daily because the low-calorie diet "may make you more sensitive to caffeine."
Optional snacks include three celery stalks, sugar-free gelatin or popsicles, sugar-free gum, and two dill pickle spears.
Total daily carbohydrates are limited to 80-85 grams per day until the transition to maintenance phase, when they are slowly added back into the diet.Sample Menu
8 a.m.: Medifast oatmeal
10 a.m.: Medifast caramel nut bar
Noon: Medifast chili
3 p.m.: Medifast strawberry creme shake
Dinner: Three servings of raw, steamed, grilled, baked or boiled vegetables, plus one "lean," "leaner" or "leanest" protein choice.
Leanest: 7 ounces cod, flounder, grouper, crab, shrimp, or lobster; a Boca Burger or 2 cups Egg Beaters, plus two additional fat servings
Leaner: 6 ounces swordfish, trout, skinless chicken breast, pork tenderloin, or 99% lean ground meat; 15 ounces firm tofu, or two eggs plus
four egg whites, plus one additional fat serving
Lean: 5 ounces salmon; mahi-mahi; lean beef, lamb, pork chop or 80%-
98% lean ground meat, three eggs, or 15 ounces soft tofu, with no additional fat.
8 p.m.: Medifast chocolate pudding
Medifast Diet Plan: What the Experts Say
Most experts draw the line at 1,200 calories as the minimum needed for adequate nutrition, and say that dieters should not dip below this number unless they're under a physician's care."Any time you severely lower your calories, it is strongly recommended to consult your doctor to avoid potential complications," says Carolyn O'Neil, MS, RD.
American Dietetic Association spokeswoman Constance Brown-Riggs, MSEd, RD, agrees that the Medifast diet should be done with the approval or under the supervision of your health care provider. She says has used the program in a doctor's office with diabetic patients with good results."This is a solid program, providing a nutritionally complete array of tasty foods and drinks that are ideal for diabetics or anyone who doesn't want to weigh, measure, count calories, or prepare lots of food," says Brown-Riggs.
She also says she thinks Medifast is a great program for anyone who wants a serious, low-calorie diet plan in which all the guesswork has been removed.
O'Neil, author of The Dish on Healthy Eating, suggests that anyone thinking of weight loss surgery try Medifast or another very low-calorie diet plan first.
"Weight loss surgery should be the last resort because even if you have bariatric surgery, afterward you still need to follow a healthy lifestyle, including calorie control and regular physical activity," O'Neil says.
When considering the Medifast diet, dieters should think past the weight loss phase. The real challenge comes when you wean yourself from the meal replacements and have to learn to make healthy decisions about food.
"You can lose weight on the plan because it is so carefully controlled," says Brown-Riggs. "But once you go off the plan, it takes hard work, attention to healthy eating, and regular physical activity to maintain the lost weight."
Medifast Diet Plan: Food for Thought
It doesn't get much easier than the Medifast program, which is probably why it has been around so long. It can be a good plan for someone who needs to lose a substantial amount of weight, and ideally, should be done under a doctor's supervision.Be prepared for a serious adjustment to very little to eat and drink (other than no-calorie beverages). But if you're serious about losing weight and prepared to change your eating and exercise habits after the weight loss phase, this could be the plan for you.
