Obesity has become a widespread health concern in the United States, linked to numerous serious comorbidities and increased mortality risks. Commercial weight loss programs, like Medifast, offer a structured approach to address this issue. This article delves into the Medifast weight loss program, examining its plans, effectiveness, and key components.
What is Medifast?
The Medifast diet is a low-fat, low-calorie weight loss plan that revolves around the consumption of specific foods and beverages developed and sold by the Medifast company. The diet plan includes a variety of formulated foods, such as shakes, bars, puddings, soups, oatmeal, hot cocoa, and cappuccino. These products contain an appetite suppressor ("Super Citrimax"), derived from the Garcinia Cambogia plant.
Medifast operates through multiple channels:
- Web and National Call Centers: Direct sales to customers.
- National Network of Physicians: Recommendations and support from healthcare providers.
- Medifast Weight Control Centers (MWCC): Medically supervised centers offering in-person counseling.
- Take Shape For Life: A direct-selling division with health coaches.
Medifast Plans
Medifast offers several plans, including the Medifast 5 & 1 Plan and the Medifast 4 & 2 & 1 Plan. Both plans are designed to provide adequate protein to promote retention of lean mass during weight loss.
Medifast 5 & 1 Plan
The Medifast 5 & 1 Plan involves eating five portion-controlled, nutritionally-balanced, low-fat meals plus one "Lean & Green" meal each day. The "Lean & Green" meal consists of 5-7 ounces of lean protein and vegetables selected by the participant from a provided list.
Read also: The Medifast Diet Program: A Closer Look
Medifast 4 & 2 & 1 Plan
The Medifast 4 & 2 & 1 Plan is a calorie- and portion-controlled meal plan designed to stimulate gradual, steady weight loss, providing 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
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.
OPTAVIA: An Evolution of Medifast
OPTAVIA has impacted nearly two million lives, which is why we’re excited to share all the benefits of joining! Clinically proven plans and scientifically developed products, similar to the Medifast Meals you’ve come to love. OPTAVIA's products, called Fuelings, are formulated with 24 vitamins and minerals; high-quality, complete protein; contains probiotic cultures, no colors, flavors, or sweeteners from artificial sources. The customized support of a personal independent OPTAVIA Coach at no cost. A proprietary system designed to help people create heathy habits.
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.
On this 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.
Read also: Is Medifast Right For You?
The Medifast Weight Control Centers (MWCC)
At Medifast Weight Control Centers® (MWCC), the Medifast meal plans are combined with individualized one-on-one weekly counseling to create a comprehensive lifestyle program. The weight management program offered at the MWCC consists of weekly one-on-one in-person sessions with MWCC counselors who utilize motivational interviewing and a series of personalized behavior change strategies designed to develop behaviors that promote long-term weight management through a healthy lifestyle.
MWCC counselors are trained using a combination of on-the-job and corporate-based training to ensure thorough knowledge of the Medifast products and programs and an understanding of the behavior change strategies used at MWCC. A client’s weight loss goals are determined jointly by the counselor and client, which in turn determines the prescribed length of the client’s active Weight Loss phase and overall weight management program. Programs generally include active Weight Loss, Transition, and Maintenance phases.
MWCC clients receive structured support, including medical oversight and individual, weekly counseling sessions. These sessions include:
- Ketone testing
- Weigh-ins
- Blood pressure (BP) measurement
- Food journal reviews
- Lifestyle lessons
- Time for comments or questions
- MR selection for the upcoming week
Effectiveness of Medifast
Medifast claims that adherence to the diet can result in weight loss of 2-5 pounds per week.
Clinical Studies
- A systematic retrospective chart review of 310 overweight and obese clients following the Medifast 4 & 2 & 1 Plan at Medifast Weight Control Centers® showed that 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.
- A randomized controlled trial comparing the Medifast 5 & 1 Plan (MD) to a food-based diet (FB) over 52 weeks found that 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). At 52 weeks, the corresponding reductions were 4.7 vs. 1.9 kg (P = 0.0004).
Phases of the Medifast Program
Medifast programs generally include active Weight Loss, Transition, and Maintenance phases.
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Weight Loss Phase
The length of the active weight loss phase (the MD Plan) is individualized for each client based on their weight loss goal.
Transition Phase
After active weight loss, clients gradually decrease their use of the MD MRs and begin increasing calories from a variety of food groups to meet estimated energy needs for weight maintenance. For charts used in this review, the length of the Transition phase was predetermined by the amount of weight lost and was either 8, 12, or 16 weeks for a weight loss of less than 50 pounds, 51 - 100 pounds, and more than 100 pounds, respectively.
Maintenance Phase
Following Transition, each client is provided a structured meal plan lasting 52 weeks. Maintenance incorporates the ongoing use of MD MRs with conventional foods and is based on individual estimated energy needs to help maintain weight over time.
Safety and Considerations
Medifast recommends consultation with a physician before beginning the program. The Medifast diet is generally considered safe for most people. However, as with any weight loss program, it is important to follow the guidelines and recommendations provided by Medifast and your healthcare provider.
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