Medifast
The Medifast plan is a low calorie diet designed to deliver weight loss fast and easy. It is based on soy-based meal replacement products that you purchase from Medifast. These can be ordered online and delivered to your door.
The program has been around for many years. It has been proven effective in research studies. Medifast appears to be safe for most individuals as well. Previously sold only through physicians, Medifast products are now available to the general public through their website.
How Does This Program Work?
Medifast recommends the “5 and 1” plan which consists of:
- 5 Medifast mini-meals daily plus
- One “Lean and Green” meal, usually at dinnertime
Weight loss is rapid. The program claims that the average dieter can lose 20 pounds in a month.
You eat (or drink) a Medifast meal every 2 – 3 hours, drink lots of water, and prepare your own dinner. The “Lean and Green” meal features a lean meat plus up to 2 cups of a non-starchy vegetable or salad.
There are over 50 different meal replacement products to choose from. Shakes are the most popular. You can order online and can choose the products you prefer.
Highlights
Meal replacement products include shakes, soups, oatmeal, pudding, chili, crackers, drink mixes like cappuccino, even scrambled eggs, and supplement bars. Each contains all the nutrients important for a balanced meal, including protein, carbohydrate, fiber, vitamins, and minerals. They are low in fat.
Shakes are specially formulated for:
- Women
- Men – slightly higher in protein
- Diabetics – slightly lower in carbohydrate
- Appetite suppressing – contains Citrimax
- Plus for Women - contains black cohosh, ecchinacea, and chaste tree berry to help with symptoms of menopause
- Arthritis – contains glucosamine and chondroitin for joint health
- Coronary Health – contains Coenzyme Q10, pycnogel, and amino acids
Vegetarian and Lactose-free
The majority of products are lactose-free. This program is appropriate for vegetarians. Tofu, other soy products, eggs, low-fat cheese, or cottage cheese can be used in place of meat in the “lean and green” meal.
The Medifast website has recently added many helpful support features. What’s more, it is visually attractive and easy to navigate.
Features:
- User-friendly website
- Community message boards, chat rooms, and an opportunity to blog
- Diet, exercise, and weight loss trackers
- Daily email of weight loss tips
- Dining Out Guide
- Article library on weight loss, exercise, and “Feeling Good”
How Much Does it Cost?
There are no membership fees, and all support features are available for free when you order products. The only charge is for the meal replacement products themselves. Costs can vary, but are typically around $10/day, $70/week, or $275/month.
The money you save on groceries and eating out can offset the costs of the program.
Dr. Parsons Weighs In
The Medifast program can help you lose weight quickly. In addition, the program is easy to follow. Many dieters also like the fact that they don’t have to think about food or meal planning. It takes a lot of the decision and work out of dieting.
Despite the low calorie nature of the program, many dieters state that they are not hungry. The program may induce a mild ketosis which suppresses appetite. However, for the first week you may feel tired, light-headed, or have a headache.
What I like about Medifast:
- “Meals” are lower in carbohydrates and higher in protein to support muscle mass and lower insulin levels
- You eat frequently, 6 times per day. Eating many small meals, every 2 -3 hours, can increase metabolism and decrease hunger
- Well-designed website provides many support features such as the community message boards and an opportunity to connect with other folks just like you
- Lower calorie program can work for those who are unable to exercise due to disability or medical issues
The program does work, provided that you can stick with it. The palatability of the meal replacement products is a problem for some. And you may feel hungry with such a low calorie approach.
What I don’t like about Medifast:
First of all, the weight that comes off quickly may also go back on quite rapidly. You almost always lose valuable muscle on a low calorie diet. Your metabolism can drop, making it harder and harder to maintain the weight loss. Remember, weight loss does not always equal fat loss.
The low calorie diet makes it difficult to have enough energy for exercise. But exercise is key to maintaining metabolism, muscle mass, and bone density while dieting. You may never regain that lost muscle … certainly not without a lot of muscle-building exercise.
Another problem I have with Medifast is this. When you rely on pre-packaged food products, you lose out on the opportunity to learn new eating and exercise habits. If you choose Medifast, you must transition off of the diet slowly to avoid rapid weight regain.
This is not a diet you will likely continue for life. And if you did, you would probably be missing out on a lot of valuable nutrients (not to mention enjoyment) by avoiding real food. You will not get a lot of fruits and vegetables on this program. The best type of diet is one which you can maintain for a lifetime. That is the only way to keep the weight off for good.
In summary, this program is about quick weight loss. It is a temporary program and may work well for some of you.
If you do decide to choose the Medifast program to lose weight, be aware that you may feel tired, light-headed, or have a headache the first week. After that, your body should adjust and you should feel better. Some folks even feel much more energetic than they did while eating too many calories!
If you have diabetes, your blood sugar may be much lower, requiring a decrease in your medication. Obviously, you should be in close contact with your physician to monitor this. If you are on blood pressure medication, you may also need to reduce your dose. This is especially true if you are on a diuretic (water pill). You should have your electrolytes monitored (a simple blood test).
And if you are over age 65, have kidney or liver disease, history of a stroke, heart disease, Type 1 diabetes, a history of eating disorders, or psychiatric problems, you may not be a good candidate for this program. Certain medications may also cause problems for you on this diet. Talk to your doctor and read the Medifast information carefully.
My recommendations to you if you choose Medifast:
- Be sure to check with your doctor if you have any medical problems before you start
- Drink lots of water
- Take a fish oil supplement
- Consider Synergy multivitamin/mineral supplement with fish oil and the 3 rejuvenators to enhance your nutrition and weight loss