What Is the Optavia Diet?
The Optavia diet is a program that supplies three eating plans that you can choose from: Optimal Weight 5&1 Plan, Optimal Weight 4&2&1 Plan, and Optimal Health 3&3 Plan. (The latter is geared toward weight maintenance.) Each plan advises eating a certain number of “Fuelings,” which are prepackaged meals or snacks from the Optavia brand. (1) Another option is the Essential Optimal Kit for the 4&2&1 Plan, which includes 140 food servings of similar items for $423. (3) Optimal Weight 5&1 Plan Eat five Fuelings and one Lean & Green meal (these are made at home or bought out and contain 5 to 7 ounces of protein and three servings of vegetables). Snack is optional. (2) Optimal Weight 4&2&1 Plan Eat four Fuelings, two Lean & Green meals, and one snack. (5) Optimal Health 3&3 Plan Eat three Fuelings per day and three Lean & Green meals. (3)
Snack or meal-replacement barsShakesSmoothiesBeef stewChicken with rice and vegetablesTurkey meatball marinaraChicken cacciatorePopcornSmashed potatoesWild rice and chicken soupRustic tomato herb penneCerealPancakesCookiesMac and cheese
Foods suggested for creating Lean & Green meals include: (6)
Fish (cod, flounder, tilapia, tuna)Shellfish (crab, shrimp, scallops)Game meat (buffalo)Ground meat (at least 85 percent lean)Egg whites or Egg BeatersWhole eggs (limit three per week)Chicken or turkeyPork chop or tenderloinLean beefTofuHealthy fat (olive oil, canola oil, low-carb salad dressing, olives, avocado)Vegetables (leafy greens, cucumbers, mushrooms, radishes, broccoli, asparagus, etc.)
When it comes to drinks, the diet suggests decreasing intake of caffeinated coffee or soda after noon each day. (7) Instead, it’s recommended to mix Optavia Purposeful Hydration packets, which contain vitamins and antioxidants, into water to meet your hydration needs.
Day 1
Fueling Optavia Essential Red Berry Crunchy O’s Fueling Optavia Decadent Chocolate Brownie with Greek Yogurt Chips Fueling Optavia Essential Rustic Tomato Herb Penne Fueling Optavia Essential Tropical Fruit Smoothie Fueling Optavia Essential Beef & Garden Vegetable Soup Lean & Green Meal Cod cooked in olive oil with eggplant, summer squash, and tomatoes
Day 2
Fueling Optavia Essential Golden Chocolate Chip Pancakes Fueling Optavia Essential Caramel Delight Crisp Bar Fueling Optavia Essential Homestyle Chicken Flavored & Vegetable Noodle Soup Fueling Optavia Essential Honey Mustard & Onion Sticks Fueling Optavia Essential Cheesy Buttermilk Cheddar Mac Lean & Green Meal Chicken breast with mushrooms, asparagus, and spinach salad topped with low-carb salad dressing
Day 3
Fueling Optavia Essential Cranberry Honey Nut Granola Bar Fueling Optavia Essential Creamy Chocolate Shake Fueling Optavia Essential Roasted Garlic Creamy Smashed Potatoes Fueling Optavia Essential Red Bean & Vegetable Chili Fueling Optavia Essential Drizzled Chocolate Fudge Crisp Bar Lean & Green Meal Pork tenderloin with green beans, Swiss chard, and cauliflower What’s more, the prepackaged meals and snacks can be expensive, depending on your budget. Many people also prefer the taste of fresh food and don’t find prepackaged meals appealing.
Is the Optavia Diet Kosher?
Many of Optavia’s products are kosher, but some are not. You can refer to their Product Claims Sheet for more info.
Does the Optavia Diet Cause Constipation?
The good news about the diet is that the Optavia products and Lean & Green meals encourage the consumption of vegetables, which contain digestion-friendly fiber. (9) But Derocha points out that the addition of whey and soy in the prepackaged products may leave a few people with gastrointestinal discomfort. Long term, it’s unlikely that the Optavia diet will help you maintain weight loss. “The likelihood of regaining weight on this type of diet is higher than if you learn portion control and healthy eating and lifestyle habits on your own,” says Lisa Young, PhD, RDN, of New York City, the author of Finally Full, Finally Slim. As far as weight loss goes, experts say that while Optavia can help because it’s lower in calories, it’s unlikely to alter your eating habits permanently for the better. It’s likely you’ll regain weight once you stop the diet. Furthermore, experts like Derocha warn that this model may not contain enough calories to meet your body’s needs. “In terms of overall health and nutrition, as well as affordability, this diet does not rank high on my list of best approaches,” she says. If you’re interested in trying it, consider working with a registered dietitian (find one at EatRight.org) who can help you make sure you’re staying properly nourished while you’re striving to reach your goal weight.
