Losing weight and adopting healthier eating habits can be a daunting task. Lifestyle programs can provide a helpful structure for your health journey when you feel out of control with unhealthy habits. In particular, they can be especially useful in helping you achieve your weight goals. OPTAVIA is a structured weight loss program that relies on pre-packaged meals and health coaching. However, it's not the only option available. If you're looking for a more flexible and potentially more sustainable approach, you can create your own diet similar to OPTAVIA. This article explores various alternatives and provides guidance on how to design a personalized weight loss plan that aligns with your individual needs and preferences.
Understanding the OPTAVIA Approach
The Optavia Diets are comprehensive weight loss or weight maintenance plans, which include a strict regimen of fuelings, Lean and Green meals, and sometimes a snack that isn’t a fueling. Real Optavia Fuelings are Optavia-branded foods like bars, cookies, cereals, soups, pastas, and puddings. Fuelings use sugar substitutes, whey and soy proteins, and other dietary tricks to let you still eat your favorite foods, but with higher protein and lower carb content. The program also includes additional tools to make it easier to be successful in your diet.
OPTAVIA is built around "Dr. A’s Habits of Health Transformational System," consisting of six steps, developed by the cofounder and independent OPTAVIA coach, Dr. Wayne Scott Andersen. The OPTAVIA Optimal Weight 5 & 1 plan jump-starts weight loss and is the most popular plan. Five of your daily meals on this plan will consist of OPTAVIA fuelings, which are prepackaged shakes, bars, snacks and meals. OPTAVIA fuelings contain 24 vitamins and minerals, protein and probiotics. They're free of artificial colors, flavors and sweeteners. Any of these products can be swapped out for another, depending on what you’re in the mood to eat. In addition to these fuelings purchased directly from OPTAVIA, you will make one "Lean & Green" meal to eat each day. Members are asked to eat two servings of fatty fish each week, and meatless alternatives are also an option. Alternatively, the Optimal Weight 4 & 2 & 1 plan calls for four OPTAVIA fueling daily, along with two "Lean & Green" meals and one healthy snack. The Optimal Health 3 & 3 plan is used to maintain body weight and improve health via three fuelings daily, along with three balanced meals. Individuals on this plan are advised to eat every two to three hours. Individuals with diabetes or gout and nursing mothers, seniors and teenagers receive customized nutrition advice.
While OPTAVIA can be effective for short-term weight loss, it has some drawbacks. Some dieticians worry that Optavia diets encourage an aggressive caloric deficit that makes it harder to get adequate nutrition. For instance, too much of a caloric deficit in teen years can slow normal development and growth. Even when weight loss is a goal, teens still have specific caloric and nutritional needs. Foods are also highly processed and provided in pre-packaged containers.
Key Principles for Creating Your Own OPTAVIA-Like Diet
When designing your own weight loss plan, consider these core principles inspired by OPTAVIA:
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- Calorie Control: Weight loss fundamentally depends on consuming fewer calories than you burn. Determine your daily caloric needs based on your activity level, age, gender, and weight loss goals. Aim for a moderate calorie deficit to promote sustainable weight loss.
- Macronutrient Balance: Focus on a balanced intake of protein, carbohydrates, and fats. OPTAVIA emphasizes lean protein, low-carbohydrate veggies, and healthy fats.
- Portion Control: Pay attention to portion sizes to manage your calorie intake effectively. Use measuring cups and food scales to ensure accurate portioning.
- Frequent Meals and Snacks: Eating smaller meals and snacks throughout the day can help stabilize blood sugar levels, reduce cravings, and prevent overeating.
- Hydration: Drink plenty of water throughout the day to stay hydrated and support your metabolism.
- Whole Foods Focus: Prioritize whole, unprocessed foods over pre-packaged or processed options. This ensures you're getting essential nutrients and fiber.
OPTAVIA Alternatives: Meal Replacement Programs
Several meal replacement programs offer similar structures to OPTAVIA, providing pre-portioned meals and snacks. Here's a look at some alternatives:
1. WonderSlim (Diet Direct)
WonderSlim, owned by Diet Direct, offers meal plans similar to OPTAVIA diet plan. WonderSlim costs around $257 to $324 per month, depending on your chosen plan, which compared to OPTAVIA is 30-40% cheaper. WonderSlim doesn’t provide coaching and is widely available from online shops such as Amazon, Walmart, or Costco. It also offers three options: Basic, Core, and Premium. The Basic 4-Week plan is an introductory program with structured meal replacements and snacks. It includes 84 meal replacements, 28 bars/snacks, a shaker bottle, supplements, and a lifestyle guide. The WonderSlim Core (4-Week Diet Plan) is similar to the Optimal Weight 5 & 1 plan, providing 140 total meals (84 replacements, 28 lunches, 28 bars/snacks). Based on feedback from our clients who’ve switched from OPTAVIA to WonderSlim, WonderSlim offers a more affordable alternative while maintaining quality products and excellent customer service.
2. Skinny Box
Skinny Box is a meal replacement program, similar to OPTAVIA’s 5 & 1 plan, designed for weight loss. It offers portion-controlled bars, shakes, and snacks to to reduce cravings and put your body into mild ketosis. Skinny Box is significantly cheaper than OPTAVIA. It costs $231 per month (22 boxes of Skinny Packs at $10.50 each) with a one-time $100 membership fee. OPTAVIA, on the other hand, costs $415.05 per month, with each OPTAVIA Fueling box (containing 7 servings) at $23.25. Skinny Box is relatively new, privately owned and operated by Jason Barrett.
3. Nutrisystem
Nutrisystem is a publicly owned company that offers diet plans similar to OPTAVIA, featuring pre-packaged, portion-controlled meals with a balanced ratio of protein, carbohydrates, and fats. Tim Martin, MD, a family physician from Texas, praises Nutrisystem for its convenience, particularly for those with time constraints or limited cooking skills. However, he notes that the program doesn’t offer long-term dietary education, leaving customers wondering what to do post-Nutrisystem. That’s one of the cons we see with Nutrisystem. In our experience as OPTAVIA health coaches, Nutrisystem, although a viable program offering 6 different types of plans such as Partner Plan, Complete 55 Plan, or even Quick 9 Plan, doesn’t provide ongoing education unless you’re willing to pay extra for one-on-one coaching. The cost of the Nutrisystem Diet varies based on the plan and subscription options. For auto-renewal subscriptions, the daily cost ranges from $10 to $13.57, resulting in a monthly cost of approximately $300 to $379.99. Opting for a non-subscription payment increases the daily cost to $24.67 or $508.71 per month.
4. Jenny Craig
Jenny Craig is a structured diet plan and weight loss program that sells meal replacements like pastas, lasagnes, and burgers. It’s a valuable alternative to OPTAVIA, although not necessarily cheaper. The Jenny Craig Home-Delivery Plan costs $21.25 to $25.00 daily, with free shipping and no additional membership fees. However, the overall cost can vary widely, ranging from $420 to $840 per month depending on your chosen meal plan. In contrast to OPTAVIA, which includes coaching in all its plans, Jenny Craig only offers personal coaching with its highest-tier Max Up program. A 2015 study by Kimberly A. Gudzune from The Johns Hopkins University School of Medicine found that individuals on the Jenny Craig diet lost an average of 4.9% of their weight over 12 months, compared to control groups.
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5. SlimFast
SlimFast is an international company specializing in dietary supplements and meal replacement products comparable to OPTAVIA, such as shakes, bars, snacks, and packaged meals. All are designed to aid in weight loss. SlimFast is a partial meal replacement program where the number of shakes you drink daily depends on your chosen plan. They offer four plans with calorie levels from 1,300-1,950 kcal per day to match your goals and activity level. Their primary weight loss plan is the 3-2-1 Plan. Healthy Maintenance helps you keep weight stable (1,600-1,650 kcal) by replacing one daily meal with a shake. SlimFast products are widely accessible in retail stores like Walmart, Sam’s Club, and Costco, as well as online platforms like Amazon and Instacart. A 2013 study by Michael R. Lowe, Ph.D., from Drexel University found that participants on the SlimFast diet lost approximately 3.1 kilograms (about 6.8 lbs) in 4 weeks.
Considerations for Meal Replacement Programs
- Cost: Compare the costs of different programs and consider your budget.
- Convenience: Evaluate how well the program fits into your lifestyle and whether you find the pre-packaged meals appealing.
- Nutritional Value: Check the ingredient lists and nutritional information to ensure the meals provide essential nutrients and avoid excessive additives.
- Long-Term Sustainability: Consider whether you can maintain the program long-term or if it's a short-term solution.
OPTAVIA Alternatives: Whole-Foods-Based Diets
If you prefer a more natural and sustainable approach, consider these whole-foods-based diets that align with OPTAVIA's principles:
1. Ketogenic Diet
The ketogenic diet is a low-carbohydrate, moderate-protein, and high-fat diet that can lead to weight loss similar to OPTAVIA. Keto is designed to induce a state of ketosis, where fat becomes the primary source of energy. On Keto, fat intake makes up the majority of the caloric intake, often exceeding 70-80% of total calories. The main difference between the two is that OPTAVIA relies on meal replacements called OPTAVIA Fuelings, whereas the ketogenic diet is all about whole foods from the grocery store such as meats, fatty fish, eggs, nuts and seeds, healthy oils, avocados, and low-carb vegetables.
2. Mediterranean Diet
The Mediterranean diet emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil. It also includes moderate amounts of fish, poultry, and dairy, with limited red meat and processed foods. This diet is rich in nutrients, fiber, and healthy fats, promoting weight loss and overall health.
3. GOLO Diet
The GOLO diet is a weight management program that offers an alternative to OPTAVIA. Unlike OPTAVIA’s 5 & 1 plan, which relies on meal replacement shakes and bars, GOLO emphasizes a structured meal plan based on whole foods from the grocery store. It targets insulin resistance, a condition that can hinder weight loss and contribute to weight gain. The GOLO diet recommends a daily caloric intake of 1,300 to 1,800 calories, emphasizes avoiding sugar and processed foods, and encourages taking GOLO Release pills. This supplement contains a blend of seven natural, plant-based ingredients and three minerals, primarily Magnesium, Zinc, and Chromium. GOLO calculates personalized caloric intake based on factors like sex, age, weight, size, and activity level. GOLO’s Fit Points system. You earn points for exercising, and then get to ‘spend’ them on treats, so it’s a fun way to stay motivated.
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4. Weight Watchers (WW)
Weight Watchers and OPTAVIA are both weight loss programs with similarities and differences. For example, neither plan requires you to count calories, but they approach this differently. OPTAVIA provides pre-portioned meals with balanced calories, while Weight Watchers uses a “SmartPoints” system, assigning values to foods based on nutrients and calories with a 50 calorie per point ratio. Weight Watchers prioritize education on healthy habits and long-term lifestyle changes. They offer mobile apps with diet plans, healthy recipes, weight and activity trackers, and members-only communities for support. Additionally, both provide access to coach-led workshops and in-person support. Weight Watchers starts at a lower $10 per month for its Core plan, covering app membership but not meals and snacks.
Considerations for Whole-Foods-Based Diets
- Meal Planning and Preparation: These diets require more meal planning and preparation than meal replacement programs.
- Nutrient Knowledge: You'll need to learn about balanced nutrition and how to choose healthy foods.
- Flexibility: Whole-foods-based diets offer more flexibility and variety in your food choices.
- Long-Term Sustainability: These diets are generally more sustainable in the long run as they promote healthy eating habits.
Creating Your Own "Fuelings"
If you like the idea of frequent, small meals, you can create your own "fuelings" using whole foods. A good replacement for fuelings needs to have a few qualities. It needs to be small, high in protein, and low carb enough to keep your blood sugar steady. Here are some ideas:
- High-Protein Snacks: Beef jerky (choose brands with low sugar), hard-boiled eggs, Greek yogurt, cottage cheese, protein shakes, roasted chickpeas.
- Low-Carb Vegetables: Crudités (chopped carrots and celery), cucumber slices, bell pepper strips, cauliflower florets, kale.
- Healthy Fats: Nuts (portion-controlled), seeds, avocado slices, chia pudding, parm crisps.
- Other Options: Coffee (avoid adding a lot of sugar, add cream), Seapoint Farms snack packs of flavored edamame, portable popcorn snack packs, plain oatmeal (add toppings).
- Flavorful Options: Quinoa (add a little bit of healthy fat, and 1 or 2 low-starch vegetables), roasted chickpeas.
The Importance of Coaching and Support
One of the benefits of OPTAVIA is the support and guidance provided by health coaches. While you may not have a personal coach when creating your own diet, you can still find support through:
- Registered Dietitians: Consult with a registered dietitian for personalized nutrition advice and meal planning.
- Online Communities: Join online forums or social media groups for support and encouragement from others on a similar journey.
- Weight Loss Apps: Use weight loss apps to track your progress, set goals, and find healthy recipes.
- Friends and Family: Enlist the support of friends and family members to help you stay motivated and accountable.
Programs to Avoid
Weight loss plans that are not similar to OPTAVIA are programs that aim at weight loss but employ completely different mechanics than the OPTAVIA diet plan. Two examples are Ozempic and Wegovy, which are FDA-approved weight loss medications. Unlike Optavia’s focus on meal replacements, these injectable drugs work differently in the body to promote weight loss and require a prescription. They also don’t involve the lifestyle changes that OPTAVIA emphasizes.
Potential Benefits, Pitfalls and Costs of Easy Diet Plans
Both OPTAVIA and HMR take the guesswork out of deciding what to eat when trying to lose weight. Rather than plan a menu, go to the grocery store and prepare homemade meals, you can heat up a quick premade dinner, grab a bar or mix up a shake. While this idea is appealing and the method convenient, is it the best way to sustainably lose weight?
OPTAVIA Pricing
The Habits of Health Transformational System costs $49.95 if bought separately. The system includes "Dr. A’s Habits of Health", Second Edition, Your LifeBook and the Habits of Health app. The Habits of Health Transformational System is included in every essential kit. An essential kit of 119 fuelings costs roughly $378. Premier members purchase an essential kit and then receive an automatic shipment monthly. These members receive five free boxes of OPTAVIA fuelings in their first order, free shipping, rewards and special offers. Fuelings can also be purchased separately. Either seven bars in flavors including cranberry honey nut, chocolate mint cookie crisp or double peanut butter crisp or shakes in flavors such as creamy chocolate, caramel macchiato or yogurt berry blast costs $22.25 for a single-flavor box. Other meal options including macaroni and cheese, pancakes and oatmeal cost the same. A few portioned meals such as turkey meatball marinara or ginger lemongrass chicken cost more. Snacks, including popcorn and puffed snacks, cost $11.25 for seven servings.
HMR Pricing
The regular price to get started on HMR is $220.40 for your first two weeks of HMR foods. After this, you’ll be automatically shipped two weeks of HMR food every 14 days for $209.45 until you cancel. HMR shake mixes cost as little as $28 for 12 servings and as much as $45 for 18 servings, depending on the calorie content. A single-flavor box of 24 bars costs just over $32 and come in flavors including fudge graham and iced oatmeal. While hot cereal costs about $2.50 a serving, entrees such as mushroom risotto and lasagna cost $4.25 each.
The Verdict
Like the Profile Plan diet, few experts doubt that you will lose weight in the short term if you stick to these diets that rely heavily on prepackaged foods. The concern is what happens once those prepackaged foods disappear. “In my experience, if what you're doing to lose the weight isn't sustainable, neither is the weight loss,” says Reinagel. “Relying on prepackaged foods removes a lot of decisions and - to the extent that you are compliant - this will almost certainly result in weight loss.” Eventually, though, you will need to stop grabbing shakes and bars to sustain yourself. There will be holidays, vacations, late nights, meals out and parties to attend. Life happens. “The key to maintaining weight loss," explains Reinagle, "is learning how to navigate the food environment that you will live in for the rest of your life. How to plan and then react when things don't go according to plan. How to make the best choices from the available imperfect options. Which foods and which portion sizes will allow you to maintain a lower weight without being constantly hungry.”“Relying on prepackaged meals is not sustainable in the long run," agrees Harris-Pincus. "The most important part of any weight loss strategy is sustainability.