The Medifast Diet Program is a meal replacement system that helps you lose weight quickly and safely. Developed by William Vitale, M.D., this high protein, low calorie diet program has established itself as one of the most effective weight-loss programs. Medifast has been designed to help dieters lose between 2 and 5 pounds per week, without affecting their muscle mass.
The 5 & 1 Plan
At the heart of this Diet program is the 5 & 1 Plan. You are allowed to consume 6 meals a day that offers you a total daily caloric intake of 800 – 1000 calories. Of these meals, 5 are Medifast meals. There are about 70 different options available on the Medifast menu at present including oatmeal, chili, shakes, puddings, soups, pancakes, and brownies. Your sixth meal of the day is referred to as a Lean & Green Meal, which you must prepare.
Lean Meal Options
You are allowed to consume between 5 -7 ounces of lean meat protein everyday. This is further broken down into 3 categories ‘Lean’, ‘Leaner’, and ‘Leanest’.
‘Lean’ Protein includes salmon, lean cuts of dark meat, such as lamb or beef, pork chops, 98% lean ground meat, soft tofu (15oz.) or whole eggs. You are allowed to consume 5 oz. of ‘Lean’ protein for your meal.
‘Leaner’ Protein options include white meat Turkey, trout, swordfish, 99% lean ground meat, skinless chicken breast, pork tenderloin, or Firm Tofu (15oz.). You are allowed to consume 6 oz. of ‘Leaner’ protein along with 1 serving of healthy unsaturated fats.
‘Leanest’ Protein includes crab, lobster, shrimp, flounder, cod, grouper, venison, tilapia, or egg whites. You may consume 7 oz. of the ‘Leanest’ protein with 2 servings of healthy unsaturated fats.
Unsaturated fats may include salad dressing, olives, olive oil, flaxseed oil, walnut oil, or margarine.
Green Meal Options
The Medifast Diet Plan encourages dieters to include fresh, green, non-starchy vegetables as part of their diet. As part of your Lean & Green Meal you are required to consume 3 servings of fresh vegetables. Green options are broken up into 3 categories based on their carbohydrate content.
Lower Carbohydrate – This option includes 1 Cup of lettuce, spinach (fresh/raw), watercress, or collards. Alternatively ½ Cup of celery, cucumber, mustard greens, endive, white mushrooms, raw jalapeno, radishes or sprouts.
Medium Carbohydrate (½ Cup) – This includes portabella mushrooms, asparagus, eggplant, cauliflower, eggplant, cabbage, cooked spinach, zucchini, fennel bulb, and kale.
High Carbohydrate (½ Cup) – Raw scallions, red tomatoes, okra, peppers, kohlrabi, hearts of palm, green/wax beans, cooked mustard greens or collards, red cabbage, broccoli, crookneck or straightneck squash, spaghetti squash, and cooked Swiss chard.
Some Dieting Tips
- If you are having trouble losing weight stick to the lower carbohydrate vegetables.
- Restrict your daily carbohydrate intake to 80-85 grams to maximize the fat burning stage.
- During the initial weight loss phase, avoid high-carb vegetables such as peas, onions, corn, carrots, Brussels sprouts, and endame.
- Limit consumption of caffeinated beverages to 3 servings a day.
- Alcohol, dairy, sweets, fruits, and grains should be avoided.
- Consume 64 ounces of zero-calorie liquids during the day.
January 25, 2012
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