The OPTAVIA diet is a low-carbohydrate, low-calorie lifestyle program designed for weight loss. Derived from the Medifast diet, OPTAVIA relies heavily on prepackaged foods, referred to as Fuelings, in combination with home-prepared recipes. Subscribing to the plan will also give you access to an independent coach who can help guide your OPTAVIA journey.
What is the OPTAVIA Diet?
OPTAVIA is a structured weight loss program that utilizes meal replacements and personalized coaching. Through a partnership with telehealth company LifeMD, eligible OPTAVIA clients may have access to weight-management drugs like GLP-1 receptor agonists with a prescription from a LifeMD provider. In 2024, the company also launched its GLP-1 Nutrition Support Kit, designed to support those already utilizing weight-loss drugs.
In 2023, the company introduced OPTAVIA ACTIVE, a new line of supplements for active individuals that include amino acid supplements and protein powders. With OPTAVIA’s ACTIVE Plans, these products are intended to be used in addition to the existing weight loss plans to support healthy muscle growth during aging and support overall health through physical activity.
How the OPTAVIA Diet Works
OPTAVIA offers seven different meal plans, and you'll be matched with an independent coach. You'll eat a set number of prepackaged Fuelings each day and one or two low-carbohydrate meals, which you prepare using food from the grocery store.
OPTAVIA Fuelings are nutrient-dense meal replacements that add vitamins, minerals, and fiber to your diet without a lot of calories. Because they are already portioned for you, there is no room for error or unintended overeating. The OPTAVIA program is built around the idea of incorporating healthy habits into your lifestyle with a support system.
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On the 5 & 1 Plan, you eat 5 Fuelings and 1 Lean and Green meal daily. Lean and Green meals are designed to be high in protein and low in carbs. This plan also includes 1 optional snack per day, which must be approved by your coach. Fuelings comprise over 60 items that are low in carbs but high in protein and probiotic cultures, which contain friendly bacteria that may boost your gut health. Although they may seem quite high in carbs, Fuelings are designed to be lower in carbs and sugar than traditional versions of the same foods.
Medifast 4 & 2 & 1 Plan
The Medifast 4 & 2 & 1 Plan is often recommended for men and seniors (≥65 years), or based on specific individual behaviors or food preferences (e.g., individual engages in high levels of physical activity or wants to include fruit, dairy or whole grains daily). Both the 5 & 1 and the 4 & 2 & 1 Plans are designed to provide adequate protein to promote retention of lean mass during weight loss.
The 4 & 2 & 1 Plan is a calorie- and portion-controlled meal plan designed to stimulate gradual, steady weight loss and provides 1,100-1,300 calories daily. It consists of 4 Medifast Meal Replacements, 2 self-prepared “lean and green meals” (each including 5-7 oz of lean protein, 3 servings (~1½ cups) of non-starchy vegetables, and up to 2 healthy fat servings), and 1 healthy snack (fruit, dairy or whole grains). Medifast Meal Replacements, of which there are over 70 to choose from, each contain 90-110 calories, 11-15 g protein (primarily from soy and/or dairy), 8-15 g carbohydrates, and 0-3.5 g fat; they each share a similar nutritional profile and can be used interchangeably during the Weight Loss phase and with any of the Medifast weight loss meal plans.
Potential Benefits of the OPTAVIA Diet
Weight Loss: Yes, you can lose weight on the OPTAVIA diet. As with all weight loss diets, factors such as weight, age, muscle mass, activity level, genetic makeup and metabolic rate influence how much weight you lose. Perhaps most importantly, you should also ask yourself how likely you can stick to a plan long term.
- According to the company, the average weight loss on the 5 & 1 Plan is 12 pounds in 12 weeks.
- The Medifast 4 & 2 & 1 Plan used at Medifast Weight Control Centers was effective for weight loss, preservation of lean mass and improvement in cardiometabolic risk factors. The plan was generally well tolerated in a broad population of overweight and obese adults.
- Study results show that those on the Medifast Diet for Diabetics program lost an average of 16 pounds versus the ADA diet group that lost an average of 8 pounds.
Reduced Risk of Diabetes: Being overweight is one of the most significant risk factors for Type 2 diabetes. If OPTAVIA helps you lose weight and keep it off, it can help tilt the odds in your favor in fending off insulin resistance.
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Reduced Inflammation: Heart disease. OPTAVIA states that its Fuelings are lower in fat and cholesterol and include enough high-quality soy protein to meet the Food and Drug Administration’s heart health claim, and researchers have reported reduced blood pressure, pulse rate and blood levels of C-reactive protein, a marker of inflammation that may predict heart disease risk, in the Medifast dieters.
Convenience: This diet doesn’t involve any calorie counting, and it includes convenient grab and go options.
Health Risks and Side Effects of the OPTAVIA Diet
Because the OPTAVIA diet is low in carbs and calories, it can result in potential health problems.
- Inadequate Calories: One Optavia diet side effect is that the program may not provide your body with enough calories. Fuelings snacks are low-calorie, typically clocking in around 90 to 120 calories per serving at an average of just over 105 kcal. And meals in the Optavia “Lean & Green” cookbook usually contain anything from 260 to 400 kcal per serving, averaging at 347 kcal. Altogether, that can amount to eating as few as 710 to 950 calories per day, putting your body in starvation mode. And while this drastic calorie cutting may lead to speedy weight loss, shedding pounds that quickly isn’t safe or sustainable. Losing one to two pounds per week is the safe, expert-recommended pace of weight loss to aim for, as it allows your body to receive the necessary fuel to function optimally. Calorie intake should not fall below 1,200 per day for people assigned female at birth or 1,500 per day for people assigned male at birth, except under the supervision of a doctor.
- Though it doesn’t specify if these symptoms are due to calorie restriction, Optavia side effects may include: Gallstones or gallbladder disease, Temporary hair thinning, Muscle loss, Dizziness, Lightheadedness, Headache, Fatigue
- Seek immediate medical attention if you notice the following symptoms: Muscle cramps, Tingling, Numbness, Confusion, Rapid or irregular heartbeat
- Inadequate Nutrients: Similarly, another potential Optavia side effect is that not eating enough calories can deprive you of essential nutrients. The diet also requires you to replace many - if not the vast majority - of your meals with replacement products (Fuelings). It’s almost always better to eat plant-based foods rather than these supplemental snacks or ultra-processed foods, as meal replacements often can’t provide the same nutritional benefits as natural foods. And if you don’t get the necessary nutrients, you can experience health consequences. You might develop vitamin and mineral deficiencies, including vitamins A, B, C, D, E, and K and minerals like potassium and magnesium, which may cause the following symptoms: Hair loss, Burning sensation in your feet or tongue, Slow-healing wounds, Bone pain, Vision problems, Irregular heartbeat. Visit your doctor if you show any of these symptoms, as they can help diagnose and treat your nutrient deficiency.
- Muscle Loss: Severely cutting calories can not only deprive you of nutrients - it can also lead to muscle loss. That’s because your body tends to break down muscle in response to eating an extremely low-calorie diet. Increasing the proportion of calories derived from protein, combined with regular physical exercise (such as resistance training), can help preserve muscle mass and strength while following a low-calorie diet.
- Weight Regain: Approximately 80 to 85 percent of people who lose a significant amount of weight eventually regain most, if not all, of it. While Optavia can lead to short-term weight loss, it may not be the best program for keeping those pounds off in the long haul. That’s why weight regain is one of the potential long-term side effects of the Optavia program. There are a few reasons for this: First, severely cutting calories signals your body to decrease your levels of hormones responsible for appetite control. Your body may be telling you to eat more due to the low intake of calories. Dieting may also negatively impact your metabolism, causing your body to burn calories more slowly. This can make it harder to lose weight upon resuming a full-calorie diet. The best way to lose weight safely and sustainably is to eat a diet full of nutritious whole foods, exercise regularly, set attainable goals, and work on maintaining a good mindset.
- Digestive Problems: Some dieters have reported digestive symptoms like gas, constipation, and diarrhea on Medifast or Optavia. These issues may be caused by two key ingredients in Optavia shakes - xanthan gum and carrageenan gum. Both are safe food additives but have links to gas and bloating in people with irritable bowel syndrome. Some people with certain intolerances or allergies also experience digestive upset from whey or soy protein isolate. Both of these are ingredients in Optavia’s Fuelings.
- Gallstones: The Optavia diet can cause hard clumps of digestive fluid in the gallbladder, known as gallstones, in individuals who are already at risk, such as people assigned female at birth or those with obesity or those who are overweight. Crash diets lead to a higher risk of getting gallstones. They can disturb the normal balance of cholesterol and bile in your liver.
- Eating Disorders: Dieting can also put you at risk for developing an eating disorder, according to a review. It can also be triggering for those who’ve experienced an eating disorder in the past. The limitations of certain foods/food groups, as well as significant calorie restriction, on any extremely low-calorie diet, including an Optavia program, can cause people to continue potentially harmful behaviors well past their chosen diet plan.
- Other Restrictions: Don’t: Consume alcohol, butter, coconut oil, solid shortening, sweets or sugary beverages.
- Hard to Follow: The caloric intake is highly restrictive, and the diet itself is hard to follow.
- Rapid weight loss increases the risk of arrhythmia, dehydration and electrolyte imbalance.
Who Should Avoid the OPTAVIA Diet?
Pregnant women and those younger than 13 shouldn’t be on any OPTAVIA program. Teens, nursing mothers, people with gout and those with diabetes should stick to the OPTAVIA program options developed for their unique needs after clearing it with their doctors.
Older, sedentary adults and people who exercise more than 45 minutes daily should avoid the 5 & 1 Plan. People with serious illnesses - like cancer, liver disease, kidney disease or an eating disorder - shouldn’t follow any plan unless they have recovered and are cleared by their health care providers.
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- Vegan: There’s no plan for eating vegan. Fuelings contain a vitamin D mix derived from lanolin (sheep’s wool).
- Vegetarian: Staying or going vegetarian is doable on OPTAVIA as most of its Fuelings are vegetarian-friendly. Still, it won’t be easy since you’re told to avoid good sources of plant-based proteins like peas, beans and lentils during your weight-loss phase since they’re too high in carbohydrates.
- Gluten free: It’s possible to go gluten free on OPTAVIA. Some Fuelings have been certified gluten free, including select shakes, soups, bars and pudding.
- Halal: are halal, but there are halal Fuelings available for international markets.
- Kosher: There are a few Essential Fuelings designated as kosher OU and even more designated as kosher dairy.
OPTAVIA Diet Tips and Advice
Christi McDaniel, 39, is a musician and YouTuber in Grass Valley, California. “At first, I felt like I would never be able to lose the amount of weight I needed to lose, and I found myself comparing my journey with others on the program," she says. "Over time, I changed my mindset as I came to the realization that the weight wasn’t going to all come off in one month. Tired of prolonged fasting, starvation, and food deprivation?
Research on Medifast/OPTAVIA
- A systematic retrospective chart review of 310 overweight and obese clients following the Medifast 4 & 2 & 1 Plan at one of 21 Medifast Weight Control Centers® was conducted. For the primary endpoint at 12 weeks, body weight among completers (n = 185) was reduced by a mean of 10.9 ± 5.6 kg (-10.1 %, p < 0.0001), and at 24 weeks (n = 81) mean weight was reduced by 16.0 ± 7.9 kg (-14.3 %). At 12 and 24 weeks, 85 % and 96 % of those remaining on the plan, respectively, had lost ≥5 % of their baseline body weight. Lean mass was preserved to within 5 % of baseline throughout the 24 weeks, and fat mass represented ≥80 % of the body weight lost from 12 weeks onward. Men, women, seniors (≥65 years), and non-seniors (<65 years) all had significant weight reductions with preservation of lean mass. Significant improvements in blood pressure, pulse and waist-to-hip ratio were observed. Mean weight regain among the subset who entered a formal maintenance phase was <2 % during an average follow-up of 34 weeks.
- One study compared the Medifast 5 & 1 Plan (MD) to an isoenergetic, food-based diet (FB) over 52 weeks. A total of 120 men and women aged 19-65 years with BMI ≥35 and ≤50 kg/m2 were randomized to MD (n = 60) or FB (n = 60). At 26 weeks, race-adjusted mean weight loss was 7.5 kg in MD subjects vs. 3.8 kg in FB subjects (P = 0.0002 for difference); reduction in waist circumference was 5.7 cm in MD vs. 3.7 cm in FB (P = 0.0064); and fat mass loss was 6.4 kg in MD vs. 3.7 kg in FB (P = 0.0011). At 52 weeks, the corresponding reductions were 4.7 vs. 1.9 kg (P = 0.0004); 5.0 vs. 3.6 cm (P = 0.0082); and 4.1 vs.