Optavia Transition – A key to effortless weight maintenance

Are you curious about Optavia’s transition phase? Or maybe you’re wondering how long you should stay on the program?

I can share from my own experience that it’s important to approach this part of the journey with a mindset of long-term sustainability.

The Optavia transition phase is designed to help you gradually increase your calorie intake and reintroduce a wider variety of foods, while still maintaining the healthy habits you learned during the weight loss phase.

Having gone through the Optavia transition phase myself, I want to share everything there is to know about what it looks like and what can you expect.

photo of me where I hold the paper with optavia transition plan

What is the Optavia transition?

As someone who has gone through and completed the Optavia 5 and 1 plan, I can say that the transition phase is a crucial part of the process.

Optavia transition it’s a 6-week period that comes after you’ve achieved your weight loss goal and before you begin the maintenance phase.

During this time, you follow a structured meal plan and work closely with your Optavia coach.

What is the purpose of doing the Optavia transition?

It’s simple.

To support the transition from weight loss to maintenance since most people tend to regain lost weight after the initial results.

According to an article published in the Health Psychology and Behavioral Medicine Journal, “people who got help to lose weight were less likely to gain back the weight they lost when compared to people who did not get help.”

It’s like weight regain prevention, so to speak.

Personally, I found the transition phase to be an exciting time as I was already a completely different person having lost almost 40 pounds.

My wife also lost almost 30 pounds and was comfortable wearing a bikini for the first time ever.

(It was amazing to watch.)

While the weight loss phase felt very restrictive, the transition phase was a lot easier.

How does the Optavia transition phase work?

Every week, I make small but significant changes to my diet by increasing the number of calories I consume.

It’s a gradual approach that makes the transition easier.

How do you gradually increase your calorie intake?


I add 50-100 calories every week in the form of “additions”.

These additions can be in the form of healthy food items that weren’t previously allowed during the 5 and 1 plan.

This helps me gradually adjust to a more sustainable eating pattern without feeling overwhelmed or deprived.

Plus, you also slowly start to eat normal foods when you come off Optavia.

The number of calories during the transition phase is similar for everyone, but once you reach to Optimal Health 3 and 3 plan, you need to use the Optavia TEE calculator.

Optavia transition food list

During the transition phase, I was able to incorporate a wider variety of foods into my diet, although there were still some limitations.

I was able to enjoy foods like:

  • Vegetables
  • Fruits
  • Dairy products
  • Starches

As I progressed through the transition, I wasn’t only adding more calories.

I also gradually added more lean and green meals while eliminating Fuelings.

Eventually, I was able to reduce my Fuelings from 5 to 3 and increase my lean and green meals from 1 to 3.

Optavia transition plan

The Optavia Transition plan is divided into 6 weeks, with each week representing a new step in the transition.

Week 1

When I started the Optavia Transition Process, I was able to add 1 cup (2 servings) of vegetables of any kind as part of my meal plan during the first week.

This was a relatively small addition, but it helped me to start incorporating more variety into my diet and adjust to the new eating plan.

Overall, I found the first week to be a good starting point for the transition process.

  • Calories: 850-1,050
  • A number of Fuelings: 5
  • A number of lean and green meals: 1

Week 2

For me, the second week was a bit of a shock as it was the first time I was allowed to add fruit to my meals.

In addition to the 1 cup of vegetables that I was already allowed to have, I was able to add 2 medium-sized pieces of fruit or 1 cup of cubed fruit or berries (which counted as 2 servings).

And you know what’s funny?

After eating the large green apple together with my Fuelings I felt like I was full. No joke.

While it was exciting to be able to add more variety to my diet, I was also required to remove one Fueling from my menu.

  • Calories: 900 – 1,150
  • A number of Fuelings: 4
  • A number of lean and green meals: 1

Week 3

During my third week of following the meal plan, I started to feel a little bit hungry – despite adding more cardio to my routine.

Here I add a cup of low-fat or fat-free dairy (1 serving) to each day in addition to 1 cup of vegetables and 2 medium-sized pieces of fruit or 1 cup of cubed fruit or berries.

  • Calories: 1,000 – 1,300
  • A number of Fuelings: 4
  • A number of lean and green meals: 1

Week 4-6

In the last two weeks, I needed to remove another Fueling from my meal plan.

To make up for this, I added 4-6 oz. of lean meat (1 serving) and 1 serving of starch to each day.

All of this was in addition to the 1 cup of vegetables and 2 medium-sized pieces of fruit, as well as the 1 cup of low-fat or fat-free dairy.

  • Calories: 1,100 – 1,550
  • A number of Fuelings: 3
  • A number of lean and green meals: 1

Benefits I’ve experienced on Optavia transition

More energy

Oh boy, the transition phase was like awakening the beats. During my last few months on the 5 and 1 plan, I was already feeling tired.

Once we reach the transition phase, my energy went thru the roof, allowing for more exercise and activity.

I was stronger

One thing I regret about doing the 5 and 1 plan was the loss of muscle mass.

However, during the transition phase, I started slowly incorporating strength training and my fitness gradually went back up.

My hunger was gone

Another benefit I’ve experienced from doing a 6-week transition phase was that I noticed I was feeling full with just a few extra calories.

This helped me sleep better and improved my libido.

My eating habits were different

I had a healthier relationship with food – no longer associating it as a punishment or restriction and instead viewing it from a nourishment perspective.

Plus, I felt much bigger satisfaction from meals since I was no longer depriving myself of what I was craving.

Tips for successful Optavia transition phase

  • Get organized and plan your meals ahead of time.
  • Start keeping a food journal to track what you’re eating and when.
  • Increase your Optavia water intake – aim for at least 80 ounces per day.
  • Although the 5 and 1 plan doesn’t endorse exercise, I recommend starting exercising regularly (at least 3-4 times a week) during the transition phase.
  • Plan active days or activities each week to help stay motivated. (This was also actually our vacation time and the first time ever we tried SCUBA diving!)
  • Listen to your body’s fullness cues – stop eating when you feel comfortably full and don’t overeat just because there is food in front of you. (I still work on this one.)
  • Measure yourself before and after the transition. Even when you eat more, it’s still possible you can continue to lose inches.
  • Keep healthy “additions” like apples, almonds, peanut butter, etc., on hand so that when hunger does strike there are options available.
  • Get creative with different recipes. Have some fun experimenting!

The bottom line

While Optavia is a great tool for achieving weight loss and developing healthy eating habits, it’s not a quick fix.

Ultimately, the goal of the transition phase is to help you develop a healthy relationship with food.

For me, the most important was to make gradual changes that allowed me to slowly start eating regular “real” food.

1 thought on “Optavia Transition – A key to effortless weight maintenance”

  1. Michal,
    I’m so glad I found your article. I have lost 35 lbs. on OPTAVIA and I am starting transition. However, I would still like to lose 6 pounds.


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