The Optavia diet: is it useful for weight loss?
For people who don’t like to cook or are too busy to prepare meals, Optavia’s slimming diet is the ideal option. This meal plan, which is a form of slimming diet, cuts down on the amount of time spent cooking. This plan advises using a combination of low-calorie, pre-prepared foods, a few straightforward home-cooked meals, and a trainer to lose weight. However, you could be unsure of the safety of this diet. In this article, we evaluate the Optavia diet’s benefits and drawbacks as well as how it affects weight reduction.
What is the Optavia diet and how does it function?
Optavia is a diet that, in the short term, causes quick weight loss, but research has not yet been able to demonstrate its usefulness over the long run. This diet mainly emphasizes prefabricated and packaged (processed) meals and snacks while offering few options for nutrition.
This diet is supplied by a firm called Medifast that makes food items; as a result, it is sometimes referred to as the Medifast diet.
This diet is the ideal substitute for weight-gaining home-cooked meals since it places an emphasis on eating low-calorie foods and lowering carbohydrate intake through the use of packaged items.
A dietician and a personal trainer are both prominently featured in this program. This food program highlights the importance of choosing green, fresh vegetables for meals throughout the day.
Since it is impractical to constantly buy and wash these foods in cities, it is also viable to use ready-made items from businesses that sell organic goods. The Optavia diet permits eating 60 low-carbohydrate meals.
In this diet, people are advised to consume protein and probiotics, which boost the number of good bacteria in the body and help people protect their intestinal health. This meal plan allows for the consumption of spaghetti, soup, cereal, pudding, shakes, and cookies.
Despite the fact that these foods appear to have a lot of carbohydrates, they actually have fewer sugars and carbohydrates than the typical forms of food that are made at home.
This diet advises people to eat fewer meals and swap natural sweeteners for sugar in order to lower their carb intake.
This diet encourages the intake of ready-to-eat and fast-cooking foods for those who don’t enjoy cooking. The main focus of this diet is eating lean, green meals, and it also promotes whey and soy protein consumption.
Is it simple to adhere to the Optavia diet?
It is difficult for everyone to adhere to this diet because of the stringent food limitations. Two weight reduction programs and one weight maintenance program are available through the Optavia diet.
Optavia Fuelings, the most well-known variation of this diet, features a balanced supper full of fresh veggies every single day.
There is a version of this diet that calls for four meals a day—two low-fat, green dinners—and one snack each day for those who require more calories and want more flexibility.
A person who participates in the weight maintenance program is permitted to consume three meals per day that are high in vegetables and low in calories. This diet offers its followers inspirational words and phrases in addition to dietary advice.
Additionally, the person’s supporter checks on them once a week and reminds them to change their meals in accordance with the diet’s guidelines and to monitor their calorie intake.
Additionally, Optavia Diet has tailored plans for youngsters, nursing moms, the elderly, persons with diabetes, and those with gout.
The safety of this diet for those with the disease has not yet been shown, despite the fact that it offers a unique and specific eating plan. Additionally, teenagers and nursing mothers may not get enough calories from their diets.
How is the Optavia diet followed?
Fans of this diet plan should set their weight loss goals and research this diet, regardless of which variation of the Optavia diet they select, aside from the weekly follow-ups. Here, we go over the many phases of this diet.
1. Initial phases
Most people who follow this diet are recommended to begin eating 800 to 1000 calories per day, which, per its claims, can cause weight loss of 5.5 kilograms in just 12 weeks.
In this approach, five meals a day are permitted, and every two to three hours, a person should eat a healthy, light meal. A person should exercise for at least 30 minutes most days of the week in addition to eating a nutritious diet.
It is prohibited to consume more than 100 grams of carbohydrates overall when following this diet.
Meals that are lean and green are made to have a lot of protein and few carbohydrates. A meal on this diet contains up to 2 servings of healthy fats, 3 servings of non-starchy veggies, and 145 to 200 grams of cooked lean protein.
The advocate of this diet initially includes one optional snack per day. 3 celery stalks, 1/2 cup sugar-free gelatin, or 1/2 cup of almonds are all acceptable snacks.
The individual is also permitted to eat in the restaurant during the initial stage, but he must select his meal from the restaurant’s green menu. The intake of fizzy beverages is also restricted in this meal program.
2. Stages of maintenance
After achieving their ideal weight, a person moves onto the six-week maintenance phase, which entails gradually increasing calorie intake to 1,550 calories per day and introducing a larger variety of foods such as whole grains, fruits, and low-fat dairy.
After six weeks, we’ll move on to the last phase of maintenance, which entails three low-fat, healthy meals and three quick snacks.
Of course, the trainer will be with the person through the very last day. Those who stick to this diet and maintain their weight can subsequently train others.
Does the Optavia diet aid in weight loss?
The Optavia diet aims to assist you in achieving your weight loss and fat burning goals by lowering your daily calorie and carbohydrate intake.
The meals and snacks in this diet are extremely carefully planned, and it restricts the number of meals to six managed meals while lowering the daily calorie intake to 800 to 1000 calories.
The research on this diet has not yielded a single conclusion; however, some studies demonstrate greater weight loss than that of other conventional and low-calorie diets.
Studies have also shown that cutting calories per day can help people lose weight, but this impact is only temporary, and the Optavia diet cannot be relied upon to maintain weight stability over the long run.
Dieters were shown to have lower waist fat percentages than non-dieters in a 16-week research study. The presence of trainers who have already shed weight with this diet is another benefit of this diet that may aid in weight loss.
According to studies, those who attend coaching sessions slim down twice as much as those who don’t. In general, group diets and supporting individuals through the stages of weight reduction can greatly aid in the pace of weight loss and the stability of people’s weight, regardless of the Optavia diet.
What advantages does the Optavia diet offer, and why do people pick it?
In addition to the restrictions on the diet’s food consumption and the lack of scientific evidence supporting its efficacy, this eating regimen also includes benefits that have drawn many to it. Here are some of the more significant benefits:
1. Simple to use
This diet is simple to follow because it doesn’t involve any cooking and the majority of the items are available at most markets.
While the meals consumed by those on this diet are typical, we have a straightforward technique for preparation and can even buy them already cooked from stores.
2. Bring blood pressure down.
The Optavia diet may lower blood pressure by encouraging weight loss and limiting sodium consumption. The design of this eating plan calls for taking no more than 2300 mg of sodium daily.
Additionally, it is up to the individual to choose low-sodium items when following this diet plan.
3. Constant assistance
Throughout their weight-loss eating plan, the client has access to a health coach and can ask them any questions at any time. Changing one’s lifestyle and improving overall health can be greatly aided by having a supporter or coach.
Which of the Optavia diet’s drawbacks is the most significant?
The following are a few of the most significant drawbacks of this diet, in addition to the benefits we have mentioned:
1. Having minimal calorie intake
People on this diet are only permitted to consume 800 to 1000 calories per day in the beginning, despite the fact that they should be getting 2000 calories per day.
2. A challenge for foodies to follow
Food aficionados may find it challenging to follow and rapidly grow bored due to the small amount of food and the usage of simple, pre-cooked items.
The cost of this meal plan, as well as the cost of groceries and nutritious meals, can occasionally be high.
4. Lack of nutritionist endorsement
Nutritionists do not endorse this diet and believe that it will only temporarily help you lose weight. These folks assert that the Optavia diet can be harmful to your health.
5. A potential weight gain
It’s likely that if this diet is interrupted, the lost weight will go right back to where it was, and the person will gain the weight.
What foods are permitted in the Optavia diet?
Lean meats and vegetables make up the majority of the permitted meals in this meal plan.
The key items that are permitted in the Optavia diet
- Lean beef
- game meat
- Meat minced without fat
- tuna fish
- Whole eggs
- egg white
- Scrambled eggs
- olive oil
- Low-carb salad dressing
- Low-fat margarine
- green cabbage
- Natural ice cream
- mint gum
- Unsweetened almond milk
- Dried herbs
- lime juice
- yellow mustard
- soya sauce
- 1/2 teaspoon of ketchup
- Cocktail sauce or barbecue sauce
What foods are not allowed on the Optavia diet?
This diet plan forbids the ingestion of the majority of drinks and meals that include carbs. Following this diet, you should stay away from the following foods:
- Fried foods
- white bread
- white rice
- coconut oil
- full-fat yogurt
- Fruit juice
- Energy drinks
- sweet tea
- Soft drinks
The following items are off-limits during the weight-loss phase of the diet, but they are permitted in moderation during the maintenance phase.
- All fresh fruits
Low-fat or fat-free dairy products
- Wholemeal bread
- High-fiber breakfast cereal
- Brown rice
- sweet potato
- White potatoes