I've decided to try the Medifast diet plan. Before I delve into the plan, I want to give a certain disclaimer up-front. I was/am extremely judgmental of Medifast. I did a lot of research (after the fact, as mentioned), and I continue to read-up on studies of the program. I have also made contact with a lot of people on the plan, who have provided great insight into the pros and cons. My opinion is slowly changing, but I will be very forthcoming in this blog on what I feel works and doesn't work. As a side note, I do not work for nor am I compensated in any way by Medifast. This is not intended to be an endorsement. I would encourage you to do your own research before you start this plan. A cursory Google search will yield a ton of articles and test cases. I spent about 15 hours total researching the plan and talking to people who had been on the program.
Medifast is fairly simple to follow. The plan that I am following is called the 5&1 Plan. For each day, five pre-packaged Medifast meals (I use this term loosely), and one "lean and green" meal are prescribed. The Medifast meals are very small, what most would probably consider to be a snack. There's a fairly decent variety of flavors and textures with the meals. For the lean and green portion, Medifast has provided a list of lean-protein types, both vegetarian and non-vegetarian. The lean portion is categorized from least-lean to most-lean, with requirements for healthy fat additions that accommodate for the amount of fat in the protein. For the green portion, almost any vegetable is fair game, except for the usual starchy culprits: potatoes, corn, carrots, etc. The lean and green meal measurements are very specific for both the protein and green choices. Off limits to the plan are fruit, alcohol, and refined starches.
Medifast guidelines are also very clear on how frequently one should eat on the plan - once very 2-3 hours. The reason for the careful timing of meals is to curb hunger. Medifast is very low in calories, around 1000 per day. The studies I have read show that the plan is affective in cutting fat while maintaining muscle mass, something that concerned me when I saw the low calorie counts. Exercise is limited in the first weeks, with moderate exercise recommended after the first month.
The Pros
- Easy. Medifast is really easy to plan. The prepackaged foods travel well, and I find it comforting to know that I could be gone all day and still have nourishment in my bag or in the car. I have several meals in my desk drawers at work, and I can even pack the meals in my suitcase when I travel.
- Easy to access. The food is easy to order from Medifast's website. I'm sure this is by design, but you can save orders, set them for automatic reorder, easily change the order and order date, and view preparation instructions right on the website.
- Support. When you start the Medifast program, you work with a Health Coach (usually someone who has been successful on the program). Your coach helps you through the first few days, and is available on a regular check-in schedule thereafter. My coach has proven to be a great resource and cheerleader to me so far. A lot of people have had a lot of success on Medifast. You can't swing a cat without stumbling across Facebook pages, blogger resources, online support groups, and even some physicians and hospitals offer live support. Check for programs in your area, they are every where.
- Being able to cook. I'm still honing my kitchen skills, so I wasn't looking forward to not being able to cook for myself. This plan allows me to spend time in the kitchen without feeling like I'm overwhelmed with having to prepare every meal.
- Behavioral Modification. The Medifast plan is just about changing your diet. Medifast also offers access to a Nutritional Support library, seminars with personal trainers, psychologists, and nutritionists, as well as written material to help along the way. There is a strong emphasis on changing behavior and environment, not just the manifestation of the behavior. Which in my case is eating entire pizzas and fries dipped in ranch dressing.
The Cons
- Social Awkwardness. While it is totally possible to eat out on the Medifast diet, it can be a bit daunting when it comes to socializing. Alcohol consumption is discouraged while on the plan. Having to ask for orders to be cooked a special way can feel self-conscious. I am slowly getting past this, but it's not quite natural yet.
- Food taste/texture. Not all of the food selections are tasty, in fact some are downright nasty. Medifast does not sell single-serving portions of food, so if you don't like something you're stuck with a few more servings of it. There are Facebook groups and sites like eBay where you can sell and trade stuff you don't want, but it does create an extra step.
- Highly Processed. I am a major proponent of farm-to-fork food movements. One of the major downfalls for me with this program is knowing that I'm ingesting food that is not really food. I'll explain later how I plan to deal with this.
- No fruit. I have trouble with a diet plan that does not include things that are grown from the Earth. It's not that fruit is off the table forever, but it isn't included in phase one. And phase one could be a looooong time.
The Neutral
- Expense. The cost of the Medifast plan is about $80 a month, not including the lean and green meals. I'm averaging about a $400 monthly food bill, which is well over what I would have paid for groceries before Medifast. However, I am also eating out less, and not picking-up convenience items at the quick stop or McDonald's drive through. Overall, I am spending about 30% less on food each month.
At first glance, this is not a plan I would want to stay on for the rest of my life. I don't want to carry crunch bars and pretzel bites around in my handbag until I die. What I like about Medifast is that there is a transition and maintenance phase available once the desired goal weight is reach. At this point, the number of Medifast meals decreases greatly, and the amount of "real food" is upped to normal levels.
My goal is to stay on the phase one program for one year. At that point, I will assess my health and weight loss progress and determine if it is time to move to phase two. Although I recognize the drawbacks to this type of diet, I feel that a short-term sacrifice for a long-term payoff is best.
To find out more about Medifast, click here: http://www.medifast1.com/index.jsp.
