5-in-1 Plan Tips for Success
The First Few Days
It takes at least 2 to 3 days for your body to adjust to the Medifast 5 and 1 Plan. Until you reach the fat-burning state, you may feel hungry, tired or slightly irritable. You may also experience headaches or lightheadedness. As your body adjusts, these symptoms will disappear, leaving you energized, confident and feeling great.
- If you experience hunger or fatigue in the first few days, have an extra Medifast shake. It’s better to have an extra Medifast shake than to go off your program.
- Stay busy and occupied. Remind yourself that you can do anything for 2 to 3 days.
- Avoid tempting sights or smells of food as much as possible until you feel strong enough to resist eating. Do whatever it takes.
Space Your Meals Carefully
Plan to have your Medifast Meals every 2 to 3 hours. Eating consistently will ensure the quick, steady weight loss that comes from the Medifast program.
Do Not Skip Meals
Skipping meals decreases your nutrient balance and can actually slow down your metabolism making you lose weight slower, not faster.
Eat Slowly
Spend at least 15 minutes eating each meal. Use a straw for shakes and drinks. Cut bars into small pieces to help you slow down while eating.
Drink Lots of Fluids
Drink at least 8 cups (64 ounces total) of water each day. In addition, you may drink any non-caloric (calorie-free) beverage including unsweetened hot or iced tea, herbal tea, coffee, diet sodas, calorie free drink mixes such as Crystal Light or Diet Kool Aid.
Limit Caffeine
Limit coffee and caffeinated drinks to three per day. The low calorie level of Medifast Meals may increase your sensitivity to caffeine, which may cause anxiety, shakiness or other symptoms.
Avoid Alcohol
Alcoholic beverages are not recommended on the Medifast program. Alcohol provides unneeded calories and even one drink will slow your weight loss. Low carbohydrate versions of beer or alcohol are not recommended because they too provide extra calories with no nutritional value. Alcohol also stimulates the appetite (encouraging additional food intake) and it can also deplete your body of needed water.
Watch Out for Additional Calories
Just one slice of bread or piece of cake can put you out of the fat-burning state. If your weight loss slows down, you may be eating off the plan, even if you are not aware. Just small amounts of high carbohydrate or high calorie food can really add up.
Nobody's Perfect
Making positive lifestyle changes takes time and practice. Don't get discouraged if you are not perfect and fall off the meal plan. One day is never enough to stop you from losing weight. Even if you feel you have slowed your weight loss progress, get back on track as quickly as possible. If you have eaten food not on the 5 and 1 Plan, have a Medifast Meal and continue where you left off -- ensuring that you get in all 5 Medifast Meals that day. Learn from your experiences and get back on track as quickly as possible. If you do get out of the fat-burning state, continue with your 5 Medifast Meals and 1 Lean and Green meal -- and within 3 days you will be back on track. Don't give up.
Weight Loss Plateau
There are two things that may influence your weight loss: 1) how closely you stick to the weight loss plan and, 2) water fluctuation. It is possible that you will experience greater weight loss during the first two weeks of the plan -- due to loss of water weight. It is very important that you drink 8 glasses of water every day. As you progress on the program, some water weight loss may be regained (showing little or no weight loss on the scale), even though you have lost body fat and probably inches. Your body retains water for many different reasons. Look for other indications of progress, such as wearing a smaller size of clothing. Weight loss should resume if you continue to follow the program. Remember to weigh yourself at the same time of day and on the same scale to ensure accurate results. You can contact the Nutrition Support Team at Medifast if you want assistance.
Vegetarian Options
There are numerous meatless options available on the Medifast program. The following Medifast Meals and snacks are vegetarian endorsed: Medifast 55 shakes, Medifast 70 shakes, Ready-to-Drink shakes, Hot Drinks, Plus for Diabetic shakes, Cream of Tomato soup, puddings, Medifast bars, Oatmeal, Robust Tomato Fast Soup, Appetite Suppression shakes, Plus for Women’s Health shakes, Plus for Coronary Health shakes, Iced Teas, Fruit Drinks, Soy Crisps, Crackers.
Keep a Journal
It is very important to monitor your progress. The Medifast "Daily Success Tracker" allows you to clearly track your achievements throughout the program, keeping you focused and motivated.
Exercise
Exercise is a necessary part of losing weight and maintaining your weight loss. If you do not exercise currently, we recommend you wait 2 to 3 weeks before you begin an exercise program. Start an exercise program slowly and gradually increase time spent on an activity (and intensity of the activity) as your body allows. Choose an activity that you enjoy so you can stick with it. Most of our customers find walking to be the easiest activity to incorporate into their day on a regular basis. Make exercise a daily habit. Start with a ten minute walk. You can also dance, swim, walk the dog, take the stairs, go to the gym, or perform any activity that you enjoy and are able to do.
If you currently exercise, we recommend cutting the exercise program in half for the first couple of weeks. This allows your body to adjust to the new calorie level. As your body adjusts to this lower calorie level, you can increase time and intensity of your exercise plan. Listen to your body and only do what it allows. If you feel light headed or faint, stop your exercise and take a rest before you resume.
Remember to drink fluids. Fluid intake is important when you exercise. You may find that you need additional water, especially if it is hot outside.
Back to Previous Page