Optavia Diet Review - Does It Work for Weight Loss?

Diets that promise rapid weight loss are usually a big hit, and the Optavia diet is no exception.

However, only because a diet is well-liked does not imply that it is effective.

And in other conditions, a trendy diet could be more damaging than beneficial.

Here, the experts explain why Optavia could aid in weight loss.

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But it’s definitely not the ideal option for doing it in a manner that is healthy, long-lasting, and economical!

So, let us begin!

What Is OPTAVIA Diet?

OPTAVIA is a more recent form of the Medifast diet and is a low-carb, low-calorie weight loss plan.

It makes extensive use of prepared foods known as “Fuelings.”

OPTAVIA’s Fuelings are created without artificial colors, flavors, or sweeteners.

But they still have the same macronutrient composition as the original Medifast products.

Optavia is a well-known weight-loss program from Medifast Inc., a multilevel marketing organization.

It was fined $3.7 million for false advertising in 2012.

The name “Optavia” may seem similar to a life insurance company or even a premium eyeglasses brand.

The Optavia program, which Google experts named one of the top trending diets back in 2018, has now gained the support of a famous fan.

Buddy Valastro, a former Cake Boss contestant most known for his sweet creations on television, credited the program for helping him lose a significant amount of weight in the same year.

Nothing on the diet is formally off-limits in terms of constraints.

But it’s also more of a challenge.

In order to lose weight, the program prescribes calorie limitations and suggests that participants purchase specific “fuelings.”

Although Optavia diet programs have a reputation for being a quick fix for weight reduction, they aren’t always praised for their methodology.

For instance, according to U.S. News & World Report, Optavia is now ranked #8 for Best Diets Overall, searched on Google!

Definitely, as it has several health benefits, people are advancing with this diet!

Source – Most Popular Diets in America Right Now

The meal plan “scored notably poorly for healthy eating,” even if you could lose weight rapidly with it.

According to their observations, Optavia’s calorie restriction is far too rigorous for most individuals.

Especially for those who are using it as a starting point for adopting a more healthful eating pattern and way of life.

This was said by a registered dietitian, consultant, and author of Dressing on the Side Jaclyn London, M.S., R.D., CDN, of New York City (and Other Diet Myths Debunked).

According to him, behavior change with strict eating patterns puts some of us at risk for disordered eating habits.

And restrict-binge-restrictive tendencies, even if responsibility and community are essential elements of any behavior change program.

With the help of healthy habit-building, clinically proven strategies, and scientifically created goods, Optavia presents itself as a “holistic health and wellness program” that aids individuals in achieving their goals.

They are all supported by experts who give customized support.

The six main pillars of health that the program focuses on are

Weight
Food and drinking
Motion
Sleep
Thinking
Environment.

Based on your unique requirements and preferences, the firm presently provides 10 distinct programs, including specific options for

seniors (age 65 and older)
teen boys and girls
nursing moms
people with gout
those with diabetes.

Optavia states that their most well-liked product is the Optimal Weight 5 & 1 Plan.

How does the OPTAVIA Diet work?

Every day, you’ll consume a certain number of prefabricated Fuelings along with one or two low-carb meals that you cook yourself from ingredients you buy at the grocery store.

Eat fatty fish twice a week, as instructed.
Some plans permit a daily healthful snack like fresh fruit.
You are urged to use the Habits of Health Transformational method in addition to the food plan To develop healthy habits throughout your life.
An impartial coach who can encourage you and teach you good behaviors will be assigned to you.

Ideal Weight: 3 and 3

You’ll consume six meals each day while following this plan: three fuelings and three nutritionally sound snacks.

One meal or fuel will be had every two to three hours.

Ideal Weight: 5 and 1

According to the most well-liked Optimal Weight 5 & 1 Plan, you should consume five fuelings daily.

These packed meals and snacks include soup, pancake mix, cereal, and even shakes and bars.

All selections are created without artificial colors, flavors, or sweeteners and include protein and a probiotic that helps intestinal health.

You will create a Lean & Green Meal for your sixth meal.

This consists of lean protein, three unit amounts of non-starchy veggies, and a little amount of healthy fat.

To prevent an essential fatty acid shortage, members are recommended to consume two meals of fatty fish per week, in accordance with the American Heart Association’s recommendations.

Ideal Weight: 4 and 2 and 1

The OPTAVIA meal plan with the most flexibility is this one.

Each day, it comprises four fuelings, two lean and green meals, and one nutritious snack like fruit or a baked potato.

Someone with an active lifestyle or regular exercise would prefer this strategy.

There are specific programs offered for diabetics, nursing moms, gout patients, elderly persons, and youngsters.

Optavia also registered their “Habits of Health Transformational System”.

This is a method that teaches customers how to develop healthy habits by making tiny, everyday adjustments, frequently beginning with concentrating on a healthy weight and eating well.

Along with eating, it discusses water, exercise, sleep, mindfulness, and the environment with the aim of forming healthy habits throughout one’s life.

Dr. A’s Habits of Health Second Edition, Your LifeBook, and access to the Habits of Health app make up the “system.”

Optavia Diet Food List

Here are some of the foods you can and can’t eat while on the Optavia Diet:

Foods you can eat on the Optavia Diet:

Whole eggs
Shellfish
Cereal
Snack
Chicken with rice and vegetables
Meal-replacement bars
Smoothies
Shellfish
Turkey meatball
Beef stew
Shakes
Rustic tomato herb penne
Pancakes
Wild rice and chicken soup
Cookies
Chicken cacciatore
Smashed potatoes
Pork chop or tenderloin
Mac and cheese
Popcorn
Leafy vegetables

Foods you should avoid or limit on the Optavia Diet:

High-fat meats, such as bacon and sausage.
High-fat dairy products, such as butter and cream.
Processed and fried foods.
Sugary drinks and desserts.
Alcohol.
High-carbohydrate foods, such as bread, pasta, and rice.

What Do Researchers Say About the Optavia Diet? Does It Work for Weight Loss?

Research by the Department of Scientific & Clinical Affairs, Medifast, Inc., Baltimore, MD, USA.

& Department of Planning & Strategy, Medifast, Inc., Baltimore, MD, USA. in 2022 made a rigorous survey on Optavia Diet weight loss plan!

The Background of The Research Was

In order to better understand the behaviors of successful maintainers, an online survey of OPTAVIA (“the Program”) coaches and clients was undertaken.

Maintaining weight loss is a difficult element of weight management.

In order to conduct the study, 590 responses who satisfied the criteria (84% female, 92% white, 52.6 11.9 years old, and 77% between 35 and 64 years old) were used. 248 clients and 342 coaches made up the sample.

The demographics of the respondents mainly matched those of the Program’s usual consumers at-

Source – Healthy Habits Associated with Successful Weight Loss Maintenance on a Commercial Program: Learnings from a Research Survey

This survey research showed that many of the behaviors practiced by effective maintainers are both innovative behaviors specific to the Program and well-aligned with prior findings.

According to the research, the majority of effective maintainers reported employing self-regulation techniques including frequent (≥1x/week) weighing (80%) and self-monitoring (80%).

Successful maintainers also practiced behaviors linked to food and diet (69%) (such as utilizing MR 61% and monitoring unit amount 54%), habit automaticity (i.e., 72% used habits established in weight loss), active relapse management (i.e., 81% took action within 5–10 lb of return), and PA (83%).

What do Nutritionists Say About the Optavia Diet?

To learn more about the security of diet plans like Optavia, listen to Practically Healthy by Dr. Melina, a podcast hosted by physician nutritionist Dr. Melina B. Jampolis.

As a specialist in weight loss, Jampolis added, “I absolutely understand why individuals turn to diets like this since we have to make several hundred decisions about what to eat and drink every day.

Therefore, trying to ‘diet’ might cause decision fatigue and lead to people making poor decisions.

The majority of people claim that not having enough time to prepare healthy foods is a reason why their diets fail.

Diet plans make an effort to make this process easier by offering simple-to-prepare meals with built-in portion management.

Jampolis expressed her disapproval of diet plans that rely heavily on manufactured foods.

She said that they are undoubtedly unhealthy and may not be as naturally satiating as whole meals that are closer to their original state.

The majority of diet programs “don’t educate people how to manage their diets on their own, so if they stop ordering the meals, they might just revert back to their previous ways,” according to another study.

Jampolis, on the other hand, cites research that Meal replacements do aid with weight loss and weight maintenance.

According to research, those who wish to take them to jump-start their weight loss should only be careful to follow the guidelines for ongoing weight reduction and weight maintenance.

In order to include portion management, they could occasionally substitute a healthy meal (one that includes whole grains and vegetables) for lunch or supper or have a protein bar or smoothie for breakfast.”

Is Optavia Diet for You?

Although Optavia has assisted in weight loss, not everyone should use it.

Any diet plan may have disastrous side effects, such as yo-yo dieting or the onset of disordered eating.

Before beginning Optavia or any other weight loss regimen, get medical advice.

If you’re considering Optavia, then keep the following in mind-

You don’t mind eating meal substitutes like protein shakes
You want to discover how to cook simple meals.
You want to enroll in a program that connects you with others who are trying to lose weight.

You should maintain a journal for keeping your weight on track.

Journal Source- The Optimal Weight 5 & 1 Plan® – Weekly Journal

Optavia products replace many meals eaten throughout the day in all of its programs.

Everything available is strictly limited in calories. Half a cup of veggies constitutes one serving.

Although there are several methods to carry out the diet, here is one.

1st Day:

Prawn
Three unit amounts of 7 ounces each of cod
Three portions of non-starchy vegetables
Egg whites, and single-unit snacks
Sugar-free gum.
And of course, three fuelings (Optavia bars or shakes).

2nd Day:

6-ounce unit amounts of pork tenderloin- thrice a day
Fish
chicken breast
Three unit amounts of non-starchy vegetables
Finally, three fuelings.

3rd Day:

Single unit snack
Two meals of 5 ounces each of salmon
Single unit packaged Optavia meal
Beefsteak
Dark poultry meat
Three portions of non-starchy veggies.

And three fuelings.

4th Day:

Single unit snack; egg whites
Three 7-ounce unit amounts of fish
Prawn
Double unit amounts of healthy fats
Three unit amounts of non-starchy veggies

Three fuelings

5th Day:

Double unit 5-ounce unit amounts of salmon
Beefsteak
Dark poultry meat meals
Three portions of non-starchy vegetables
One packaged Optavia meal, one snack
Three fuelings.

6th Day:

Fish
Three 6-ounce unit amounts of chicken breast,
Pork tenderloin
Three portions of non-starchy vegetables
Three fuelings.

7th Day:

Single unit snack
Three 7-ounce unit amounts of fish
Three fuelings
Prawn
Double unit amounts of healthy fats
Egg whites
Three unit amounts of non-starchy veggies.

The Optavia Diet – Advantages

The following advantages of the Optavia diet may be available.

Possible Calorie Shortage

This diet restricts calories, and weight reduction can occur if you have a calorie deficit (use more calories for energy than you take in).

Low-calorie diets are successful at helping people lose weight quickly, but studies show that they are less successful at helping people lose weight permanently.

Support and Coaches Could Be Beneficial for Weight Loss

Through its coaches, Optavia offers a further level of help, and several studies have shown that support and direction boost your chances of success in achieving your ideal weight.

It Might Aid in Portion Control

According to Jackie Newgent, a registered dietitian nutritionist, plant-forward gourmet nutritionist, and member of the Forbes Health Advisory Board, Optavia programs may aid with portion control if you have a tendency to overindulge in calorie-dense foods.

Optavia Diet Side Effects

This diet does, however, include certain possible dangers, some of which are as follows:

The Majority of Food Is Processed

The processed food in the Optavia diet is Newgent’s main worry.

“Using packaged bars, snacks, or shakes as a substitute for good meals is not a unique, ingenious, or health-protective method,” the author claims.

It is indisputable that following an eating regimen that relies on highly processed foods is not the best option for achieving maximum health.

It Might Not Be Beneficial for All People

Before beginning the diet, people should speak with their doctor as they would with any lifestyle modification or weight reduction program.

The program is not advised for anyone under the age of 13.

Not all plans are appropriate for teenagers, expectant mothers, or gout sufferers.

The Optimal Weight 5 & 1 Plan should not be followed by elderly, inactive individuals, or anyone who exercises for longer than 45 minutes per day.

Or for anybody who has a serious condition such as cancer, liver disease, renal disease, or an eating disorder unless their doctor has given them the all-clear.

Price of Optavia Meal Plans

There are three meal plans Optavia offers:

Optimal Weight 5-and-1 Plan $392.25
Optimal Weight 4-and-2-and-1 Plan $442.00
Optimal Health 3-and-3 Plan $21.75

Keto Diet vs Optavia

The ketogenic diet and Optavia are both diets that are designed to promote weight loss and improve overall health. However, they differ in their approach and focus.

The ketogenic diet is a high-fat, low-carbohydrate diet that emphasizes the consumption of healthy fats and restricts carbohydrates. The idea behind this diet is that by drastically reducing carbohydrate intake, the body enters a state of ketosis in which it burns fat for energy instead of carbohydrates.

Optavia, on the other hand, is a commercial weight-loss program that combines meal replacement products, such as shakes and bars, with a low-carbohydrate, low-calorie diet. Optavia is based on the principle of consuming a low amount of carbohydrates and a high amount of protein, and the program provides a structured meal plan and a supportive community to help individuals stick to the program and achieve their weight-loss goals.

Both the ketogenic diet and Optavia can be effective for weight loss, but the ketogenic diet may not be appropriate for everyone, and the Optavia program can be expensive and may not be sustainable for long-term weight management.

Can You Eat Tomatoes on Octavia?

Tomatoes are generally considered to be a healthy food choice as they are low in calories and high in nutrients like vitamin C and fiber. However, whether or not you can eat tomatoes on Optavia depends on the specific meal plan and guidelines provided by your Optavia coach or nutritionist.

Some Optavia plans may allow for limited amounts of fresh vegetables, including tomatoes, while others may restrict or prohibit certain types of vegetables or fruits. It is important to follow the guidelines provided by your Optavia coach or nutritionist to ensure that you are staying within the recommended calorie and nutrient intake for your weight loss goals.

According to Optavia, you are allowed to choose 3 servings of vegetables per day, and one of them can be tomatoes.

Conclusion

The Optavia diet consists of three plans, two of which are designed to help you lose weight and one of which is great for helping you maintain your weight.

To promote weight loss, the menus contain more protein and fewer calories and carbs.

For at least half of each plan’s meals, Optavia items must be purchased prepackaged.

The plan is pretty balanced in terms of dietary categories because it recommends eating carbohydrates, protein, and fat.

Optavia can aid in weight reduction due to its lower calorie content, but experts suggest that it is unlikely to permanently improve your eating habits.

Once you discontinue the diet, it’s likely that you’ll gain the weight back.

Sources

Mounota

is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.