Want to shed pounds quickly? Optavia promises significant weight loss, but is the initial drop sustainable? This article explores average first-week weight loss on Optavia, examining expert opinions, personal experiences, and the importance of long-term strategies for lasting results. We'll uncover the reality behind those first few pounds and empower you to make informed decisions about your weight loss journey.
Introduction to Optavia
The Optavia diet is a low calorie, reduced carb program that combines packaged foods, homemade meals, and personalized coaching to encourage weight loss. The Optavia diet provides packaged foods that you can cook or eat prepared. They offer low calorie and reduced-carb meals, as well as help you lose weight with personalized coaching. The program offers several plans to choose from, all of which involve a mixture of packaged Optavia Fuelings and homemade entrees known as Lean and Green meals. For people who aren’t interested in cooking, the company also provides a line of premade low carb meals called Flavors of Home as a replacement for Lean and Green meals.
What are Optavia Fuelings?
Optavia Fuelings are Optavia-branded products that are low in carbs and high in protein and contain added probiotics - friendly bacteria that may boost your gut health. You can choose from more than 60 Optavia Fuelings, including bars, cookies, shakes, puddings, cereals, soups, and pastas. Fuelings use sugar substitutes, small portion sizes, whey protein powder, and soy protein isolate to create low carb, high protein versions of popular food items, like vanilla milkshakes and mac and cheese.
Versions of the diet
The Optavia diet includes two weight loss programs and a weight maintenance plan:
Optimal Weight 5&1 Plan. The most popular plan, this version includes five Optavia Fuelings and one balanced Lean and Green meal each day. On the 5&1 plan, you’re instructed to eat 5 Optavia Fuelings and 1 Lean and Green meal each day. The program recommends eating a meal or a Fueling every 2-3 hours and incorporating 30 minutes of moderate exercise most days of the week.
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Optimal Weight 4&2&1 Plan. For those who need more calories or flexibility in food choices, this plan includes four Optavia Fuelings, two Lean and Green meals, and one snack per day.
Optimal Health 3&3 Plan. Designed for maintenance, this plan includes three Optavia Fuelings and three balanced Lean and Green meals per day.
The Optavia program provides additional tools to aid weight loss and maintenance, including tips and inspiration via: text message, community forums, weekly support calls, and an app that allows you to set meal reminders and track your food intake and activity. The company also provides specialized programs for older adults, teens, people who are nursing, and people with diabetes or gout.
Average Weight Loss on Optavia in the First Week: Fact vs. Fiction
Many jump into Optavia expecting immediate, dramatic results. While some experience a significant weight loss in the first week-ranging from 2 to 7 pounds-it's crucial to understand what's actually happening. Is this a true reflection of fat loss, or something else entirely?
Understanding Optavia's Approach
Optavia is a structured weight-loss program centered around its "fuelings"-pre-packaged meals and snacks-combined with lean protein. This restrictive approach often leads to rapid initial weight loss, but is this rapid weight loss indicative of healthy, sustainable weight management?
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The 5&1 Plan in Detail
For weight loss, most people start with the Optimal Weight 5&1 Plan, which is an 800-1,000-calorie regimen that the company claims can help you drop 12 pounds (5.4 kg) over 12 weeks. The 5&1 plan also includes 1 optional snack per day, which must be approved by your Coach.
Here’s what 1 day on the Optimal Weight 5&1 Plan could look like:
- Fueling 1: Essential Golden Chocolate Chip Pancakes with 2 tablespoons (30 mL) of sugar-free maple syrup
- Fueling 2: Essential Drizzled Berry Crisp Bar
- Fueling 3: Essential Jalapeño Cheddar Poppers
- Fueling 4: Essential Homestyle Chicken Flavored & Vegetable Noodle Soup
- Fueling 5: Essential Strawberry Shake
- Lean and Green Meal: 6 ounces (172 grams) of grilled chicken breast cooked with 1 teaspoon (5 mL) of olive oil, served with small amounts of avocado and salsa, plus 1.5 cups (160 grams) of mixed cooked veggies like peppers, zucchini, and broccoli
- Optional snack: 1 fruit-flavored sugar-free fruit pop
Lean and Green Meal Composition
Here’s what a Lean and Green meal should include:
- 5-7 ounces (145-200 grams) of cooked lean protein
- 3 servings of non-starchy vegetables
- Up to 2 servings of healthy fats
The program also includes a dining out guide that explains how to order a Lean and Green meal at your favorite restaurant.
Foods Allowed in Your Daily Lean and Green Meal
- Meat: chicken, turkey, lean beef, game meats, lamb, pork chop or tenderloin, ground meat (at least 85% lean)
- Fish and shellfish: halibut, trout, salmon, tuna, lobster, crab, shrimp, scallops
- Eggs: whole eggs, egg whites, Egg Beaters
- Soy products: only tofu
- Vegetable oils: canola, flaxseed, walnut, olive
- Additional healthy fats: low carb salad dressings, olives, reduced fat margarine, almonds, walnuts, pistachios, avocado
- Low carb vegetables: collard greens, spinach, celery, cucumbers, mushrooms, cabbage, cauliflower, eggplant, zucchini, broccoli, peppers, spaghetti squash, jicama
- Sugar-free snacks: ice pops, gelatin, gum, mints
- Sugar-free beverages: water, unsweetened almond milk, tea, coffee
- Condiments and seasonings: dried herbs, spices, salt, lemon juice, lime juice, yellow mustard, soy sauce, salsa, sugar-free syrup, zero-calorie sweeteners, 1/2 teaspoon only of ketchup, cocktail sauce, or barbecue sauce
Foods to avoid
Foods to avoid - unless included in Fuelings:
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- Fried foods: meats, fish, shellfish, vegetables, sweets like certain pastries
- Refined grains: white bread, pasta, biscuits, pancakes, flour tortillas, crackers, white rice, cookies, cakes, pastries
- Certain fats: butter, coconut oil, solid shortening
- Full fat dairy: milk, cheese, yogurt
- Alcohol: all varieties
- Sugar-sweetened beverages: soda, fruit juice, sports drinks, energy drinks, sweet tea
Decoding That First Week Drop
The initial plunge on the scale often includes a significant amount of water weight. When you drastically reduce your calorie intake, your body releases stored glycogen (energy), which is bound to water. This leads to a rapid decrease in weight, often misconstrued as significant fat loss. Remember, a number on the scale isn’t always the whole story.
A Personal Account: Week One on Optavia
During my first week on Optavia, I lost 4 pounds. Initially, this felt exhilarating. However, I also experienced increased hunger, occasional headaches, and intense cravings. The convenience of the pre-packaged meals was undeniable, but the mental fortitude required was unexpectedly challenging. This experience underscored the importance of mental preparation and realistic expectations.
Initial Days
Day 1: It’s hard to eat this many times a day. This is way too much food. The smoothies taste like pond slime. The crunch sticks taste like sawdust. How the hell am I going to make it through dinner at Carrabba’s? Italian? On a diet? Ask Donna. Grilled fish, grilled asparagus, salad, got it. Perrier with lime makes a decent substitute to avoid happy hour.
Day 2: WTF? Down a pound a half OVERNIGHT? After all that food and water? Okay Optavia, you officially have my attention. The scale hasn’t moved down in years, not even for “water weight” and believe-you-me, I’m very happy to look less bloated.
Day 3: Down another pound. MIGRAINE. Mild headache was expected but since I’m migraine prone, of course I’m triggered into a paralyzing doozy. On top of this: a road trip to Orlando to pick up my son, driving in the pouring rain, remembering to pack one snack but not two, and bottomless chips and salsa on the table.
Day 4: Back up a pound, thanks to the cheating and the salt. The migraine has spread to my stomach. I want to puke- not eat every 2.5 and count glasses of water. Soldier on, girlfriend. I wonder if they give you chits for so many days of food sobriety? Donna says that when going through hell, keep on going.
Day 5: Listened to my body and slept in an hour. Newborn-Me appreciates screen free breaks too. Migraine gone mid-morning. Weight down two more pounds. The green shake is good with an extra shot of lemon juice and partially frozen. The Chocolate Cherry Chia bar is something I could eat every day.
Day 6: Interesting how my sleep schedule regulated itself! Conk out at 10:30, wake up naturally at 6:45. Today’s challenge was the 4th of July cookout. I made fake potato salad with cauliflower instead of potatoes and had grilled chicken. Fell prey to hubby’s insanely good ribs and hoped they counted more like protein instead of cheats.
Day 7: Hungry for breakfast at 6:45?! Who am I even? And I feel like I could go running! Donna said a big energy boost was coming, she said Fat Burn stage was coming. I doubted her because I was afraid to hope for that.
Self-Care and Habits
I’ve been a consummate hypocrite when it comes to self-care. A more compassionate way to say it was that I’ve been doing as well as I could with self-care but had been approaching it all wrong. Self-care is not another something to fit into a jam-packed day. In teaching my body to eat a little something every 2.5 hours I’ve had to change a few things about how I live those jam-packed days. My human animal body is going to get ravenously hungry when it’s time to eat- so no more powering through the day, ignoring or overriding biological needs. Eating 6 times a day requires forethought- so no more addressing everything and everyone first so that I run out of time, energy, and attention to think about my needs. Just like I packed the diaper bag before leaving the house with an infant, so too must I now. My human animal body gets tired- a solid night of sleep is not indulgence, it’s essential. I’ll say it again (because it almost feels silly to realize I ever doubted this): I’m worth it. I’m worth the effort of this. I’m worth the cost of this. At the end of week one, I feel like I’ve found the groove. I eat around 6:45, 10, 12:30, 3, 5:45 and 8:30. Five of those snack-meals come from the box and one I cook in my kitchen or eat out- the “lean and green” meal. In the first phase for weight loss, there’s a list of things to avoid, mostly everything that’s obvious- sugar, white carbs, alcohol, fried stuff. Last night while the fireworks were going on for the 4th of July, I noticed I was sweating in the humidity more than usual. I wondered if my fired up metabolism was actually liquifying and melting off fat. But then, I looked beyond the surface. I felt calm and was headed to bed on time. Newborn-Me wasn’t cranky or colicky, hungry, insecure or overwhelmed. Newborn-Me felt content.
Expert Perspectives: The Debate on Rapid Weight Loss
Experts hold differing opinions on the significance of rapid initial weight loss. Some view it as a positive indicator of commitment and potential for long-term success, suggesting that early momentum can fuel consistent progress. However, others caution against this approach, emphasizing that slower, more gradual weight loss (around 1-2 pounds per week) is generally healthier and more sustainable, resulting in less strain on the metabolism and minimizing the risk of regaining lost weight.
Dr. Emily Carter, a registered dietitian at the University of California, San Francisco, notes, “While rapid weight loss can be motivating, it often isn't sustainable and may even negatively impact metabolism in the long run.”
Factors Influencing Your Optavia Journey
Several factors influence your results:
- Metabolism: Your individual metabolic rate plays a significant role in how quickly your body processes calories and burns fat.
- Adherence: Strictly following the Optavia plan is vital. Any deviations can impact your results.
- Pre-existing Conditions: Underlying health conditions can affect your weight loss journey. Consult your doctor before starting any weight-loss program.
Weighing the Pros and Cons
Optavia offers both advantages and potential drawbacks:
Potential Benefits
- Structured meal plans simplify decision-making.
- Initial weight loss boosts motivation.
- Convenient pre-packaged meals save time.
- Optavia programs may help improve blood pressure through weight loss and limited sodium intake. All Optavia meal plans are designed to provide less than 2,300 mg of sodium per day - although it’s up to you to choose low sodium options for Lean and Green meals.
- Optavia’s Coaches are available throughout the weight loss and maintenance programs. As noted above, one study found a significant relationship between the number of coaching sessions on the Optavia 5&1 Plan and improved weight loss.
Potential Drawbacks
- Risk of nutrient deficiencies due to limited food choices.
- Rapid weight loss may not be sustainable; potential for yo-yo dieting.
- Can be expensive, making long-term adherence challenging for some.
- With just 800-1,000 calories per day, the Optavia 5&1 program is quite low in calories, especially for individuals who are used to eating 2,000 or more calories per day. While this rapid reduction in calories may result in overall weight loss, research has shown that it can also lead to significant muscle loss.
- Low calorie diets may decrease the number of calories your body burns, making it even more difficult to lose weight. This slower metabolism can last even after you stop restricting calories.
- Research indicates that low calorie diets trigger increased hunger and cravings, which could make long-term adherence more difficult.
- The 5&1 Plan includes 5 packaged Fuelings and 1 low carb meal per day. As a result, it can be quite restrictive in food options and calorie count. Since you may tire of relying on packaged foods for most of your meals, it could become easy to cheat on the diet or develop cravings for other foods.
- Optavia Fuelings are not suitable for vegans or people with dairy allergies because most options contain milk.
Cost of Optavia
The cost of Optavia depends on the types and number of products you purchase each month. Optavia products are available individually and in kits. Individual Fuelings cost $2.96 or $3.46 per serving, while kits come out to $3.60 or $3.38 per serving, depending on the kit. Keep in mind that these prices don’t reflect the additional cost of groceries needed to prepare Green and Lean meals.
Beyond Week One: The Long-Term View
Optavia promotes substantial weight loss over several months. While my personal experience was positive in the initial stages, sustained results necessitate more than just adhering to the program. It’s crucial to integrate healthy habits that extend beyond the duration of the Optavia plan. Think of Optavia as a stepping stone toward lasting lifestyle changes, not a quick fix.
Dr. Sarah Chen, a nutritionist at the Mayo Clinic, adds, “Focus on building sustainable habits, such as regular exercise and balanced nutrition. Don't rely on any single program for long-term weight management.”
Transition Phase
Once you reach your desired weight, you enter a 6-week transition phase, which involves slowly increasing your calories to no more than 1,550 calories per day. You’ll also be allowed to incorporate a wider variety of foods, including:
- Fruit: all fresh fruit, particularly berries because they’re lower in carbs
- Low fat or nonfat dairy: yogurt, milk, cheese
- Whole grains: whole grain bread, high fiber breakfast cereal, brown rice, whole wheat pasta
- Legumes: peas, lentils, beans, soybeans
- Starchy vegetables: sweet potatoes, white potatoes, corn, peas
After 6 weeks, Optavia recommends transitioning to the Optimal Health 3&3 Plan, which includes 3 Lean and Green meals and 3 Fuelings daily, plus ongoing Optavia coaching.
Potential Benefits of Weight Loss
Research associates 5-10% weight loss with a reduced risk of heart disease and type 2 diabetes.
Actionable Steps for Lasting Success
- Consult your doctor or a registered dietitian: Assess your health status and discuss the suitability of Optavia.
- Gradual transition: Don't abruptly stop Optavia. Gradually introduce whole foods back into your diet.
- Prioritize balanced nutrition: Focus on lean proteins, fruits, vegetables, and whole grains.
- Incorporate regular exercise: Aim for at least 150 minutes of moderate-intensity exercise per week.
- Practice mindful eating: Pay attention to your hunger and fullness cues.
- Seek support: Connect with a support group, therapist, or a registered dietitian for guidance and encouragement.