The Optavia diet program has garnered attention as a weight-loss solution promising rapid results through structured meal plans and personalized coaching. Officially launched in 2017, Optavia is a revamped version of Medifast, a weight-loss plan established in 1980. It operates on a multilevel marketing model, which has faced scrutiny in the past. This article delves into the Optavia diet, examining its components, effectiveness, potential benefits, drawbacks, and expert opinions to provide a well-rounded perspective.
What is the Optavia Diet?
Optavia is marketed as a weight-loss and maintenance plan centered around prepackaged, processed foods and "lean and green" meals. The core of the diet involves consuming Optavia's proprietary "fuelings," which include shakes, bars, soups, and snacks. These fuelings are designed to be low in calories and carbohydrates while being high in protein. The diet also incorporates homemade "lean and green" meals consisting of lean protein, non-starchy vegetables, and healthy fats.
Optavia Fuelings
Optavia Fuelings are branded products designed to be low in carbs and high in protein, with added probiotics. There are over 60 options, including bars, cookies, shakes, puddings, cereals, soups, and pastas. These 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. Each fueling typically contains between 100 and 110 calories.
Lean and Green Meals
A "lean and green" meal should include:
- 5-7 ounces (145-200 grams) of cooked lean protein (chicken, fish, turkey, egg whites, or soy)
- 3 servings of non-starchy vegetables (lettuce, spinach, celery, cucumbers, mushrooms, cabbage, cauliflower, eggplant, zucchini, broccoli, or peppers)
- Up to 2 servings of healthy fats (olive oil, olives, avocado, or low-carb salad dressings)
How the Optavia Diet Works
The Optavia diet promotes weight loss through calorie restriction. The most popular plan, the Optimal Weight 5 & 1 Plan, involves consuming five Optavia Fuelings and one "lean and green" meal per day. This plan restricts calorie intake to approximately 800-1,000 calories per day. The program advises eating six or seven times a day, about every two to three hours, depending on the chosen plan.
Read also: Comprehensive Optavia Overview
Optavia Meal Plans
Optavia offers several plans:
- Optimal Weight 5&1 Plan: Five Optavia Fuelings and one balanced Lean and Green meal each day.
- Optimal Weight 4&2&1 Plan: Four Optavia Fuelings, two Lean and Green meals, and one snack per day. This plan is designed for those who need more calories or flexibility.
- Optimal Health 3&3 Plan: Three Optavia Fuelings and three balanced Lean and Green meals per day. This plan is designed for weight maintenance.
- Optavia Active plan: Launched in September 2023, this plan includes whey powder and an Essential Amino Acid (EAA) Blend to support muscle health. There are also specialized programs for individuals with diagnosed diabetes, as well as considerations for people over the age of 65.
Personal Coaching
Optavia provides guidance from diet coaches to help individuals learn the company's "Habits of Health." These coaches are not required to have medical accreditation. The plan recommends about 30 minutes of moderate-intensity exercise per day.
Cost of the Optavia Diet
The cost of the Optavia diet varies depending on the chosen plan. The essential 5&1 plan typically costs over $375 per month, plus the cost of groceries for "lean and green" meals.
Here are the prices for each program in 2024:
- Optimal Weight 5 & 1 Plan: $511.50 for 154 servings
- Optimal Weight 5 & 1 ACTIVE Plan: $571.45 for 184 servings
- Optimal Weight 4 & 2 ACTIVE Plan: $515.15 for 179 servings
Effectiveness of the Optavia Diet
Optavia heavily relies on restricting calories to promote weight loss. News and World Report ranks it #2 in its list of Best Fast Weight-Loss Diets. However, it drops to #22 on the list of Best Diets for Healthy Eating.
Read also: Healthy Eating with Optavia
A 16-week study of 65 people with excess weight or obesity on Optavia’s 5&1 Plan found that participants lost 5.7% of their body weight, on average, and 28.1% of participants lost more than 10%. The study indicated that individuals on the 5&1 diet who completed at least 75% of the coaching sessions lost more than twice as much weight as those who participated in fewer sessions. However, this study was funded by Medifast, the company that owns Optavia.
Potential Benefits
- Weight Loss: The Optavia diet can lead to short-term weight loss due to calorie restriction.
- Ease of Use: The diet is easy to follow since it relies mostly on packaged Fuelings.
- Improved Blood Pressure: Optavia programs may help improve blood pressure through weight loss and limited sodium intake.
- Ongoing Support: Optavia's Coaches are available throughout the weight loss and maintenance programs.
Potential Drawbacks
- Very Low Calorie Intake: The Optavia 5&1 program is very low in calories, which can lead to muscle loss and a slower metabolism.
- Restrictive: The 5&1 Plan can be restrictive in food options and calorie count.
- Costly: The Optavia diet can be expensive, especially when factoring in the cost of groceries for Lean and Green meals.
- Nutrient Deficiencies: Low calorie diets can lead to inadequate intake of essential nutrients, including vitamins and minerals.
- Potential Digestive Problems: Some dieters have reported digestive symptoms like gas, constipation, and diarrhea on Optavia, potentially caused by ingredients like xanthan gum and carrageenan gum.
- Risk of Gallstones: Crash diets can increase the risk of gallstones.
- Risk of Eating Disorders: Dieting can put individuals at risk for developing an eating disorder.
- Reliance on Processed Foods: The diet relies on prepackaged, processed foods, which may not be as healthy as whole foods.
- Lack of Long-Term Sustainability: The diet may not teach people about lifelong nutritional habits, creating a dependence on Optavia products.
Expert Opinions
Many experts have expressed concerns about the processed, prepackaged nature of the Optavia meal plans. They also note that the diet doesn’t help teach people about lifelong nutritional habits and instead creates a dependence on the Optavia products.
Registered Dietitian Jamie doesn't recommend Optavia, pointing out that rapid weight loss through highly restrictive diets and ultra-low calorie intake isn’t sustainable and will usually result in weight gain over time.
Jaclyn London, M.S., R.D., CDN, notes that while accountability and community are key components of any behavior change program, behavior modification with restrictive eating patterns can set some people up for disordered eating habits and restrict-binge-restrict tendencies.
Dr. Melina B. Jampolis, a physician nutrition specialist, is concerned with diet programs made up of highly processed foods. She notes that most diet programs don't teach people how to navigate their diets on their own, so once they stop ordering the food, they could simply go back to their old ways.
Read also: Creating a Similar Diet to OPTAVIA
Side Effects of Optavia
- Inadequate Calories: The program may not provide enough calories, potentially leading to starvation mode.
- Inadequate Nutrients: Not eating enough calories can deprive individuals of essential nutrients.
- Muscle Burn: Severely cutting calories can lead to muscle loss.
- Weight Regain: Weight regain is a potential long-term side effect of the Optavia program.
- Digestive Problems: Some dieters have reported digestive symptoms like gas, constipation, and diarrhea.
- Gallstones: The Optavia diet can cause gallstones in individuals who are already at risk.
- Risk of Eating Disorders: Dieting can put individuals at risk for developing an eating disorder.