An easy-to-prepare diet may appeal to you if you dislike cooking or don’t have the time.
That’s precisely what the Optavia diet accomplishes. A mix of one-on-one coaching, a few easy home-cooked meals, and low calorie pre-packaged goods are used to support weight reduction.
Even so, you could ask whether it’s risk-free or if there are any drawbacks.
To help you determine whether the Optavia diet is proper for you, this article examines the diet’s advantages and disadvantages, as well as its efficacy.
What is the Optavia diet?
Weight reduction is made more accessible with Optavia’s combination of prepackaged foods, home-cooked dinners, and one-on-one counseling. (1)
A variety of meal plans are available, all of which feature a combination of Optavia Fuelings and Lean and Green meals.
Flavors of Home, the company’s range of prepackaged low carb meals, may be substituted for Lean and Green meals by those who don’t want to cook.
What are Optavia Fuelings?
Low-carb, high-protein, and laced with probiotics, Optavia Fuelings is the name for items sold under the Optavia brand.
There are more than 60 Optavia Fuelings to choose from, ranging from bars to cookies to shakes to pudding to cereal to soup.
Vanilla milkshakes and macaroni and cheese may be made low-carb using sugar alternatives, reduced portion sizes, whey protein powder, and soy protein isolate.
Versions of the diet
It is possible to lose and keep off excess weight by following the Optavia diet in three different ways:
- The 5&1 Weight Loss Program. Optavia Fuelings and a balanced Lean and Green lunch are included in this edition of the regimen.
- 4-2-1 Weight Loss Strategy. It comprises four Optavia Fuelings, two Lean and Green meals, and one snack every day for individuals who require additional calories or more options for eating.
- The Optimal Health 3 and 3 Plan. Three Optavia Fuelings and three balanced Lean and Green meals are included in this maintenance plan.
To assist with weight reduction and maintenance, the Optavia program offers extra tools, such as:
- text message
- community forums
- weekly support calls
- an app that helps you remember to eat and keeps track of how much you’ve eaten and how active you’ve been
For nursing, elderly, teenagers, or suffer from diabetes or gout, the firm offers unique programs tailored to their needs.
Optavia’s specific diet regimens may not be safe for persons with some medical issues, despite the company’s assurances. Additionally, the Optavia diet may fall short of meeting the nutritional and caloric requirements of adolescents and women who are nursing or chest-feeding.
One-on-one coaching
They are named Coaches by Optavia since they are the people that go door-to-door to promote their goods. Even though it’s not a prerequisite, many Coaches are former Optavia customers.
Additionally, it is vital to understand that Optavia Coaches are not qualified, nutritionists.
To become an Optavia customer, you must first speak with a coach about your goals. To get in touch with a Coach in your region, you may either input the Coach’s name on the website (if you know it, of course) or enter your phone number and email address.
Following registration, you’ll meet with your coach once a day for the first four days to get you started. It’s during this first session that you and your Coach work together to find the best time and method of communication for your one-on-one encounters (call, text, email, etc.).
Because Optavia Coaches are compensated on a commission basis, you will use a link supplied by your Coach to purchase all of your Optavia items.
How to follow the Optavia diet
An Optavia Coach will call you to begin the process of signing up for the service. This conversation will discuss an Optavia meal plan, weight reduction targets, and program familiarization over the phone.
Most individuals begin their journey to a healthier weight with the Optimal Weight 5&1 Plan, a 12-week, 800- to 1,000-calorie diet that the firm promises will help them lose 12 pounds (5.4 kg).
5 Optavia Fuelings and 1 Lean and Green meal are required on the 5&1 diet. According to the regimen, eat every 2–3 hours and do 30 minutes of moderate activity most days of the week.
The 5&1 plan includes one optional snack each day, which must be authorized by your Coach.. 3 celery sticks, a half cup (60 grams) of sugar-free gelatin, or a half ounce (14 grams) of almonds are all acceptable snacks on the plan.
The following is an example of a day on the Optimal Weight 5&1 Plan:
- Fueling 1: 2 Tablespoons (30 milliliters) Sugar-Free Maple Syrup
- Fueling 2: Essential Drizzled Berry Crisp Bars
- Fueling 3: Essential Jalapeño Cheddar Poppers
- Fueling 4: Homemade Chicken Noodle Soup with Vegetables and Flavors
- Fueling 5: Strawberry Shake.
- Lean and Green Meal: Grilled chicken breast, one teaspoon (5 ml) olive oil, tiny quantities of avocado and salsa, and 1.5 cups (160 grams) of mixed cooked vegetables such as peppers zucchini, and broccoli make for a healthy but filling meal.
- One sugar-free fruit pop in fruit flavor is an optional mid-meal snack.
Alternatively, your Coach may prescribe the 4&2&1 plan, which consists of 4 Optavia Fuelings, 2 Lean and Green meals, and one snack each day, depending on your preference.
Purchasing Optavia Fuels
Using a URL provided by your Coach, you’ll be able to order all of your Fuelings.
Fuelings are divided into two categories:
- The Most Important Sources of Energy. A few traditional American foods and drinks have been re-imagined by Optavia, including Cheesesy Buttermilk Cheddar Mac, Chicken Flavored Rice Soup, and Essential Creamy Vanilla Shake.
- Choosing the proper fueling is essential. On the company’s website, these goods are referred to as “wonderful tastes from across the globe.” For example, Spinach Pesto Mac ‘n’ Cheese and Honey Chili Cranberry Nut Bar are among the Select Fuelings.
What you can eat for in a Lean and Green meal
Lean and Green meals are home-cooked meals that are strong in protein and low in carbohydrates.
An ideal Lean and Green dinner would comprise the following components:
- cooked lean protein weighing 5–7 ounces (145–200 grams).
- Non-starchy vegetables: 3 servings
- healthful fats up to two servings
It also comes with an outings guide that outlines the best ways for you to order a Lean and Green meal at your favorite eating establishments.
Foods allowed in your daily Lean and Green meal:
- Lean beef, chicken, turkey, lamb, pork chops or tenderloin, game meats, and ground meat (at least 85 percent lean)
- Shellfish such as halibut and trout and other types of fish like salmon and tilapia may be found in abundance.
- Various types of egg: entire eggs, egg whites, Egg Beaters
- Only tofu is made from soy.
- Canola, flaxseed, walnut, and olive oils are among the most common vegetable oils.
- Collard greens, spinach, celery, cucumbers, mushrooms, cabbage, cauliflower, eggplant, zucchini, broccoli, peppers, spaghetti squash, jicama are all low carb veggies.
- Popsicles, gelatin, gum, and mints are all sugar-free foods.
- Water, unsweetened almond milk, tea, and coffee are all sugar-free liquids.
- Seasonings and condiments: dried herbs, spices, salt, lemon juice, lime juice, yellow mustard, soy sauce, salsa, sugar-free syrup, zero-calorie sweeteners, and 1/2 teaspoon ketchup, cocktail sauce, or barbecue sauce.
Foods to avoid unless they are part of the Fuelings:
- Fried foods include meats, fish, seafood, vegetables, and sweets such as pastries.
- White bread, spaghetti, biscuits, pancakes, flour tortillas, crackers, white rice, cookies, cakes, and pastries are examples of refined grains.
- Butter, coconut oil, and solid shortening are examples of fats.
- Whole-fat dairy products include milk, cheese, and yogurt.
- All types of alcohol
- Soda, fruit juice, sports drinks, energy drinks, and sweet tea include sugar.
Maintenance phase
When you achieve your target weight, you start a 6-week transition period in which you gradually increase your calories to no more than 1,550 calories per day.
You’ll also be able to include a more extensive range of meals, such as:
- Fruit: any fresh fruit, especially berries, has fewer carbohydrates.
- Yogurt, milk, and cheese are examples of low-fat or fat-free dairy products.
- Whole grain bread, high fiber breakfast cereal, brown rice, and whole wheat pasta are whole grains.
- Peas, lentils, beans, and soybeans are examples of legumes.
- Sweet potatoes, white potatoes, maize, and peas are starchy vegetables.
After six weeks, it is advised that you switch to Optavia’s Optimal Health 3&3 Plan, which includes 3 Lean and Green meals and 3 Fuelings per day, as well as continued Optavia coaching.
Is the weight-loss supplement Optavia effective?
People on the Optavia diet are encouraged to eat smaller food portions to decrease weight and fat.
The 5&1 diet imposes a daily calorie restriction of 800–1,000 calories, distributed evenly across six meals.
Even though the evidence is mixed, several studies have shown that complete or partial meal replacement programs are more effective at helping people lose weight than standard calorie-restrictive diets. (2, 3)
Low-carbohydrate diets, such as the Atkins diet, are helpful in the short term for losing weight and fat. (4, 5)
Optavia’s 5&1 Plan reduced weight, fat levels, and waist circumference much more than the control group in a 16-week trial of 198 overweight or obese persons. (6)
According to the 5&1 Plan, participants dropped an average of 5.7% of their body weight, with 28.1 percent losing more than 10%. Weight reduction of 5–10 percent is linked to a lower risk of heart disease and type 2 diabetes in studies. (7, 8)
In addition, private instruction from a coach might be beneficial.
The same research indicated that those who completed at least 75 percent of the coaching sessions on the 5&1 diet lost more than twice as much weight as those who did not.
As a reminder, Medifast, which is now Optavia’s parent business, supported this research.
Some studies have shown that weight reduction and diet adherence are significantly improved in programs that involve continual coaching. (9, 10, 11)
The Optavia diet has not yet been studied over the long run.
The long-term efficacy of the Optavia diet needs more investigation.
Potential benefits
With the Optavia diet, weight reduction is only one of many benefits. It is simple to follow and may lower blood pressure levels.
Easy to follow
On the 5&1 Plan, you are only responsible for making one meal each day since the diet depends mostly on prefabricated Fuelings.
In addition, to make it simpler to follow, each plan includes meal records and example meal plans.
When following the Lean and Green eating plan, you’ll need to prepare 1–3 Lean and Green meals every day, but they’re easy to put together, thanks to the program’s recipes and list of food selections.
There are also ready-to-eat dishes dubbed Flavors of Home that may be purchased for those who aren’t interested in cooking.
May improve blood pressure
Weight reduction and salt restriction are two potential benefits of the Optavia programs.
Meal plans from Optavia are all meant to give less than 2,300 mg of sodium per day, but you may pick low-sodium choices for Lean and Green meals.
A daily salt intake of fewer than 2,300 milligrams is recommended by several health groups, including the Institute of Medicine, the American Heart Association, and the United States Department of Agriculture.
Because salt-sensitive people are more likely to develop high blood pressure and heart disease when consuming more sodium, it’s essential to limit their consumption. (12, 13, 14)
Despite this, there is no evidence to suggest that the Optavia 5&1 diet may lower blood pressure.
Offers ongoing support
As part of the weight reduction and maintenance programs, Optavia’s Coaches are on hand to assist you.
According to the Optavia 5&1 Plan research, the more coaching sessions a person has, the more likely they will lose weight.
Studies show that having a lifestyle coach or counselor might help you keep the weight off for a more extended period. (15, 16)
Though Coaches are not licensed nutrition specialists, they shouldn’t take the role of competent professionals like registered dietitians.
Potential drawbacks
While the Optavia diet may be an efficient way to lose weight for individuals, there are some drawbacks to taking into account.
Very low in calories
Even for those accustomed to consuming 2,000 calories or more per day, the Optavia 5&1 plan’s daily caloric intake of 800–1,200 calories is relatively low.
However, studies have shown that this quick drop in calories may lead to considerable muscle loss. (17)
Because low-calorie diets may reduce the number of calories you burn, losing weight may be much more difficult. Even if you quit calorie-restricting, your metabolism will continue to slow down. (18)
Reduced nutritional intake through calorie restriction may potentially contribute to malnutrition.
To ensure adequate nutritional intake while limiting calorie consumption, pregnant women, athletes, and others who engage in a high level of physical activity should take extra precautions.
Finally, studies show that low-calorie diets increase hunger and cravings, making it more challenging to maintain a diet for an extended period. (19)
Sticking with it may be a challenge.
There are five prepared Fuelings and one low-carb meal included in the 5&1 Plan each day. As a consequence, calorie intake and food selection are constrained.
As a result, you may find it easier to cheat on the diet or develop cravings for other foods since you’ll be dependent on prepared items for most of your meals.
Fuelings are still a significant part of the maintenance plan, even though it is less stringent.
The price tag may be high.
Regardless of your Plan, the Optavia diet may be costly, especially when you consider the increased cost of goods for Lean and Green meal preparation.
Cooking low-calorie meals at home may be more cost-effective for you, depending on your financial situation.
Incompatible with other dietary habits
Optavia offers tailored diets for various populations, including vegetarians, diabetics, and those who are nursing or chestfeeding their babies. In addition, the company’s goods are certified gluten-free in around two-thirds of cases.
On the other hand, dieters with special dietary restrictions have fewer alternatives. For example, vegans and those who are allergic to milk should avoid Optavia Fuelings, which include a majority of milk products.
There are a lot of components in the Fuelings, so persons with food sensitivities should check the labels carefully before consuming.
Finally, the Optavia program is not suggested for pregnant women since it does not match their dietary requirements.
May lead to weight regain
It’s possible that if you discontinue the program, you’ll recover the weight you lost while on it.
Research of weight regains after the Optavia diet has yet to begin. Restrictive diets, such as this one, may lead to weight gain. (19)
You may gain weight if you rely too much on ready-to-eat foods. As soon as you’ve completed the diet, adjusting to buying and preparing your nutritious meals may be challenging.
In addition, the rigorous calorie restriction of the 5&1 Plan may result in a slowed metabolism, resulting in some weight return.
Optavia Fuelings are highly processed
Packaged foods make up the bulk of the Optavia diet. You’d consume 150 prepackaged Fuelings a month if you followed the 5&1 Plan religiously.
This is a severe issue because so many of these goods are so heavily processed.
To put it simply, these goods include a lot of dietary chemicals, sugar replacements, and processed vegetable oils, which may impair your gut health and lead to chronic inflammation. (20, 21, 22)
Many Fuelings employ Carrageenan, a thickening, and preservative made from red seaweed, as a thickener and preserving agent. Animal and test-tube studies show that it may harm digestive health and induce intestinal ulcers, while its safety is lacking. (23, 24)
In addition, many Fuelings include maltodextrin, a thickening ingredient that has been known to raise blood sugar and harm your gut microbes. (25, 26)
On the Optavia diet, you may experience adverse effects if you consume these substances in large quantities.
The program’s Coaches are not health professionals
Most Optavia coaches are former program participants who have maintained their weight loss; however, they are not licensed health care providers.
Therefore, they are not competent to provide nutritional or medical advice. ‘ Consult a medical practitioner if you have any doubts or concerns about what they say.
In addition, you should get advice from a doctor or certified nutritionist before embarking on any new eating regimen if you have a pre-existing medical problem.
Is the Optavia diet a good option for weight loss?
In my professional capacity as a nutritionist, I cannot endorse the Optavia diet for a variety of reasons:
- It’s a draconian restriction. The 5&1 diet limits you to 800–1,000 calories a day, which is much too low to maintain. In reality, a 2-year-caloric old’s needs are higher.
- It is primarily reliant on industrially produced foods. Additionally, you’ll be losing out on the range of tastes and sensations that real food has to offer.
- It doesn’t lead to long-term changes in behavior. It’s impossible to make gradual lifestyle adjustments like preparing healthful meals or reading nutrition labels if you only rely on ready meals.
- Inexpensive? No way! Optavia’s programs are pretty expensive, with monthly kits ranging from $400–500, and that doesn’t include the cost of food for your Green and Lean meals.
It’s also not practicable for families with more than one person since all Fuelings are single-serving.
Ultimately, although following the program may most certainly result in weight reduction in the short term, it lacks the educational component required to maintain weight loss after the program has concluded.
Final Word in Bottom Line
Prepackaged low-calorie foods, low-carb prepared meals, and one-on-one coaching are part of the Optavia diet’s weight management strategy.
A broader range of foods and less processed snacks in the 3&3 maintenance phase may make it easier to maintain weight reduction and adherence over the long run than the initial 5&1 Plan.
On the other hand, the diet is costly, monotonous, and does not meet the nutritional requirements of everyone. It is also possible to suffer from vitamin deficits and other health issues due to long-term calorie restriction.
The approach encourages short-term weight and fat reduction, but there are superior options for long-term health.
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