Medifast Diet

The Medifast diet is a 800- to 1,000-calorie diet that helps you lose 2 to 5 pounds per week. The Medifast diet is known as the "5 plus 1" weight loss program, in which you consume five meal replacement foods or drinks plus one "lean and green" meal consisting of a lean meat or fish with a salad or green vegetables. The Medifast diet can be followed by vegetarians, teenagers, seniors, diabetics, those who have undergone weight-loss surgery and those who suffer from gout.

What to Eat

• You will consume five daily meal replacements in addition to one "lean and green" meal. The meal replacement options include oatmeal, eggs, shakes, puddings and soups, including chili. The replacement meals use soy or whey protein to help you feel satisfied despite the low-calorie diet. For the "lean" portion of the Medifast diet you will consume 5 to 7 ounces of lean meat such as chicken or fish. The choices are broken down into three categories, "lean," "leaner" and "leanest," so if you choose a protein from the "leaner" or "leanest" categories you can consume additional healthy fats that day as part of your diet. You can prepare your lean meats and fish by grilling, baking, boiling, broiling or poaching. For the "green" portion of the diet, include three servings of vegetables to accompany your meat or fish. You can consume your vegetables raw, steamed, baked, grilled or boiled. The vegetables are also categorized from low to high based on carbohydrate content. Vegetables containing the most carbs, such as carrots, potatoes, corn, peas, brussels sprouts and onions are excluded from the diet. While on the Medifast diet you will need to avoid drinking alcohol and consuming fruits, dairy products, grains, desserts and trans fats. While on the Medifast diet you are encouraged to drink 64 fluid ounces of various beverages, which can include water, coffee, tea, diet sodas and sugar-free drinks. However, caffeinated beverages are limited to 24 ounces a day because the Medifast diet can make you more sensitive to caffeine. While on the Medifast diet you should eat a meal about every two hours to help keep blood sugar levels steady, and thereby control hunger and cravings.

Transition to Maintenance

• Once you have reached your desired weight, you will need to follow the "transition to maintenance" phase in which you introduce foods prohibited during the Medifast plan. You can slowly start adding fruits, grains, vegetables high in carbs, dairy products and other lean meats. The transition phase lasts about 16 days. In that time period you will learn to choose and prepare healthy foods and control portion sizes while consuming more calories. As part of maintaining the weight loss, you will need to exercise for at least 30 to 45 minutes a day, five days a week.

Sample Menu

• Morning: Medifast oatmeal

  Mid-morning: Medifast snack bar

  Afternoon: Medifast chili

  Mid-afternoon: Medifast strawberry shake

  Evening: 3 servings of vegetables with your choice of one "lean," "leaner" or "leanest" protein.

  Late evening: Medifast vanilla pudding

Tips

• Consult your physician before beginning the Medifast diet to see if it is right for you.
  The Medifast diet is generally followed by those with a BMI of 30 or greater.
  You can expect to spend around $80 a week or $300 a month purchasing the meal replacements, not including the "lean and green" portion of the diet that you prepare yourself.