Your Optavia 5 & 1 Adventure Starts with Eat Proteins

Eat Proteins is a free online resource for following the Optavia 5 and 1 plan independently. It covers topics such as Optavia-approved foods, snacks, and fueling substitutes. We aim to bridge the gap between information and implementation by offering evidence-based insights on snacks equivalent to Optavia Fuelings, healthy lifestyles, and nutritional science.

Meet The Team

The team behind Eat Proteins is a diverse group of professionals including medical doctors, registered dieticians, personal trainers, and experts with experience in healthcare and wellness education. From public health to economics, our multi-disciplinary approach allows us to offer holistic and evidence-based guidance on nutritional wellness. This extensive expertise empowers us to be your trusted source for a healthier you. Say hello to the editors who love all things health and wellness as much as you do

Victoria Eat Proteins Team

Victoria Bulgari

SENIOR EDITOR

Victor Eat Proteins Team

Victor Aguilera

SENIOR EDITOR

Flavia Eat Proteins Team

Flavia Nicolette

EDITOR

Ademir Eat Proteins Team

Ademir Batista

EDITOR


Meet the rest of the team

Optavia Diet: Definition, How It Works, and How To Do It On Your Own

The Optavia Diet, also referred to as Optavia 5 and 1, is a commercial weight-loss program developed by Medifast, Inc. It provides meal replacement plans aimed at managing calorie intake. Optavia was initially introduced as a rebranding of Take Shape For Life, a Coach-to-client system founded in 2002 by Retired Marine Colonel Bradley T. MacDonald and clinical specialist Dr. Wayne Scott Andersen.

The Optavia diet plan includes ready-to-go meal replacements like shakes, bars, and soups called “Fuelings” along with a DIY “lean and green” meal made up of lean protein and veggies. Optavia Fuelings comprise about half the diet, packing in roughly 100-110 calories per item, totaling around 500-550 daily calories.

The other part of the diet involves lean and green meals, which you can whip up at home, get delivered, or enjoy at a restaurant. The Optavia diet offers several plans to support weight loss and healthy living.

  1. Optavia 5 and 1 Plan: This plan includes five Optavia Fuelings and one Lean and Green meal, emphasizing low-calorie, high-protein choices.
  2. Optavia 5 and 1 Active Plan: Designed for individuals looking to achieve their ideal weight through a balanced combination of nutrition and exercise, this plan includes five Optavia Fuelings and Optavia essential amino acids (EAA) to help maintain lean muscle mass.
  3. Optavia 4 and 2 Active Plan: Tailored for those with different calorie needs or nutritional requirements, this plan comprises four Optavia Fuelings and two Lean and Green meals.
  4. Optavia 3 and 3 Active Plan: Ideal for weight maintenance or transitioning off a stricter Optavia diet, this plan features three Optavia Fuelings, three Lean and Green meals, Optavia essential amino acids (EAA), and Optavia whey protein.

How does the Optavia diet work?

The Optavia diet encourages weight loss through a combination of one-on-one coaching, a few simple home-cooked meals, and low-calorie packaged products. It minimizes caloric intake, aiming for a daily caloric intake ranging from 800 to 1,000 calories, which creates a calorie deficit (meaning you use more calories for energy than you consume) to promote weight loss. The program also includes online coaching with an Independent Optavia coach, who provides support through weekly meetings, either via phone calls or in-person sessions.

While a 2023 study published in the Cerebrovascular Diseases journal found the Optavia diet to be a feasible and safe option for weight loss in overweight or obese individuals, user reviews are mixed. Some report significant weight loss and positive transformations, while others express concerns about the program’s costs, potential health risks, and negative consequences, including claims that it ruined their lives.

What are the health benefits of the Optavia diet?

The Optavia diet aims for weight loss while providing extra perks like improved metabolism, better blood sugar control, a healthier heart, more energy, and a lower chance of chronic diseases.

  1. Weight Loss: The Optavia diet plan primarily focuses on calorie restriction to promote weight loss.
  2. Improved Metabolic Function: The 5&1 diet is formulated to enhance metabolic rates, aiding faster calorie burn.
  3. Better Blood Sugar Control: Optavia-approved meals may help regulate blood sugar levels.
  4. Enhanced Cardiovascular Health: Low-fat and nutrient-rich Optavia Fuelings can contribute to better heart health.
  5. Increased Energy Levels: Balanced Optavia snacks aim to provide sustained energy throughout the day.
  6. Reduced Risk of Chronic Diseases: The Optimal Weight 5 and 1 diet emphasizes nutrition and portion control may lower the risk of developing chronic conditions like diabetes and heart disease.

What are the health risks of the Optavia diet?

The Optavia diet may lead to long-term side effects like nutrient deficiencies, digestive problems, potential harm to kidney function, a higher chance of developing gallstones, and an unsustainable approach to losing weight.

  1. Nutrient Deficiencies: The restrictive nature of the Optavia weight loss program may lead to inadequate intake of essential nutrients.
  2. Gastrointestinal Issues: The sudden shift to low-calorie, high-fiber Optavia products can cause digestive problems like bloating and constipation.
  3. Kidney Function: The 5&1 diet’s high protein content could put extra strain on kidneys, particularly in those with pre-existing kidney issues.
  4. Gallstones: Rapid weight loss associated with the Optavia program may increase the risk of developing gallstones.
  5. Unsustainable Weight Loss: Optavia’s 5 and 1 plan strict regimen may be hard to sustain long-term, leading to potential weight regain.

What foods can you eat on the Optavia Diet?

On the Optavia Diet, you can consume a variety of foods across different categories:

  • Proteins: Chicken breast, turkey, tofu, salmon, eggs, greek yogurt, cottage cheese, and lean beef.
  • Low-Carb Vegetables: Broccoli, cauliflower, green beans, spinach, kale, zucchini, asparagus, bell peppers.
  • Healthy Fats: Avocado, olive oil, almonds, walnuts, flaxseeds, chia seeds, coconut oil, sunflower seeds.
  • Condiments: Mustard, salsa, apple cider vinegar, hot sauce, low-sodium soy sauce, lemon juice, fresh herbs, and garlic powder.

What foods should you avoid on the Optavia Diet?

On the Optavia Diet, certain food categories are generally advised to be limited or avoided:

  • Fruits: Bananas, grapes, mangoes, pineapple, cherries, apples, oranges, and pears.
  • Legumes: Lentils, chickpeas, black beans, kidney beans, pinto beans, navy beans, peanuts, and soybeans.
  • Starches: Potatoes, sweet potatoes, corn, yams, squash, peas, plantains, and cassava.
  • Grains: Rice, wheat, barley, oats, rye, quinoa, and millet.

How to do Optavia On Your Own?

To do Optavia on your own, opt for similar shakes and cheaper Fueling options, find bar substitutes, eat 5 small daily meals, skip extra condiments, join the online community, cut back on carbs, make your own bars, opt for lean meats, and incorporate strength training.

The main benefit of doing Optavia on your own is cost savings, as you can find alternative meal replacements and more affordable options. However, a drawback is the need for careful research and monitoring to ensure your DIY approach meets the nutritional requirements of the Optavia plan and your individual needs. Additionally, it may require more effort in sourcing and preparing suitable substitutes.

Optavia Diet and Weight Loss Fundamentals

Our article reviews on the Optavia diet plan are based on firsthand experience and a thorough knowledge of nutrition, tailoring recommendations based on specific lifestyle choices and dietary preferences.

Optavia Fueling Substitutes
Optavia Fueling Alternatives
Optavia shake substitute
Shakes Similar To Optavia
bars similar to optavia
Optavia Bar Substitute
programs like optavia
Diets Similar To Optavia
optavia real food fuelings
DIY Optavia Fuelings
Optavia diet meal plan
Optavia 5&1 sample meal plan

Get Hacks we only share with our Email Subscribers

237+ Optavia-approved hidden “cheat meals” including cookies, cereals, brownies, coffee creamers, chocolate puddings, and much more.

We research Fat-burning snacks that nobody talks about!

(Without breaking the bank or sacrificing flavor.)

Eat Proteins Newsletter

If you’re a little more interested in seeing which diet snacks are going viral right now, you might want to write down your email!

You won’t be receiving autoresponders from us…

And unlike most email newsletters, we answer the replies that people send us.

What is Eat Proteins?

Eat Proteins Platform was established in 2022, dedicated to providing authoritative information on diets, meal plans, nutritional supplements, and overall wellness. We aim to be your go-to resource for science-backed guidance on achieving a balanced diet and a healthier lifestyle.

About Eat Proteins

Eat Proteins is a privately owned platform specializing in diet, meal planning, and nutritional supplements. With a foundation built on rigorous academic research and hands-on experience, we are committed to educating and empowering individuals on their journey to better health. If you’d like to learn more about Eat Proteins, we’re just a click away.

Privacy Policy

Eat Proteins prioritizes your privacy and data security. We only gather information that you voluntarily provide through email subscriptions, purchases, or direct contact. Rest assured, your personal information is never shared with third-party entities. For more details, please refer to our privacy policy.

Editorial Policy

At Eat Proteins, we hold ourselves to the highest standards of editorial integrity. We adhere to a rigorous editorial policy that ensures the creation of original, accurate, and ethical content. Our mission is to deliver top-quality content that is crafted by experts and designed for real people. We strictly avoid using AI-generated content in compliance with our guidelines.

Frequently Asked Questions

We can’t help everyone. In the Eat Proteins FAQ section, we address your most common questions about our platform, services, and content. Whether you’re curious about our editorial policy or seeking specific nutritional guidance, you’ll find the answers you need right here.

Eat Proteins is a comprehensive online resource that offers evidence-based insights on balanced diets, healthy lifestyles, and nutritional science.

Unlike other health websites, we draw from scholarly articles and peer-reviewed studies, ensuring you receive accurate and trustworthy information.

Yes, Eat Proteins is a free platform that provides valuable content at no cost to the user.

We regularly update our website with new articles, recipes, and guides, so you always have access to the latest nutritional information.

Yes, you can subscribe to our newsletter to receive regular updates, special offers, and exclusive content.

You can reach us through the Contact Us page on our website or by emailing us directly.

Our content is reviewed by experts in the field to ensure accuracy, making us a reliable source for nutritional advice.

If you find an error, you can report it through our “Contact Us” page or directly via email.

Absolutely, we welcome topic requests and suggestions through our “Contact Us” page.