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How Does the Optavia Diet Work?

Optavia is a branded diet, requiring the purchase of pre-packaged meals or Fuelings, which consist of everything from crunchy snacks, shakes and bars to cereals, soups, pasta and more. Fuelings are designed by physicians, dietitians and scientists for weight loss, according to the company. There are over 50 different options, all of which the company says are portion controlled and nutrient dense, featuring 24 vitamins and minerals, high-quality, complete protein and BC30™ probiotic cultures to support digestive health. Fuelings are made without colors, flavors or sweeteners from artificial sources, according to Optavia. Total daily calorie intake may be around 800 to 1,000 calories per day as a result.

The popular Optimal Weight 5 & 1 Plan, consists of six small meals per day, to be eaten every two to three hours, with five of those meals being Optavia Fuelings. For the sixth meal, you will learn how to prepare your own “Lean & Green” meal—consisting of 5 to 7 ounces of lean protein, three servings of non-starchy vegetables and up to two servings of healthy fats—designed to stabilize blood sugar.

Optavia recommends avoiding alcohol, sugary drinks, solid shortening and high-calorie desserts while on the diet. There are also a few foods that are limited at the start of the Optavia diet but reintroduced later on, says the company, including starchy veggies (such as corn, peas and potatoes), low-fat dairy products and whole grain products.

Additionally, Optavia offers a robust support element, consisting of coaches. Per Optavia, coaches are “the lifeblood of the program.” The majority of coaches (90%) started as clients of the diet, according to the company, and use their transformation as motivation to lead others through the process. Your coach will check in with you the day before you begin your program, as well as the first four days of the program. From there, you can establish regular check-ins with your coach via your preferred mode of communication, such as by phone or email.

Optavia also trademarked their “Habits of Health Transformational System,” a process which enables clients to learn how to create healthy habits through small, daily changes, often starting with achieving a healthy weight and focusing on healthy eating. In addition to food, it also addresses hydration, exercise, sleep, mindfulness and surroundings—with the goal of healthy habit creation in all areas of life. The “system” consists of Dr. A’s Habits of Health Second Edition and Your LifeBook, as well as access to the Habits of Health app.

Benefits of the Optavia Diet

The Optavia diet may offer the following benefits.

Potential Calorie Deficit

The Optavia diet minimizes caloric intake, and a calorie deficit (meaning you use more calories for energy than you consume) can result in weight loss. However, while low calorie diets are effective in terms of short-term weight loss, studies have found that they aren’t as effective for long-term weight loss[1]Benton D, Young HA. Reducing Calorie Intake May Not Help You Lose Body Weight. Perspect Psychol Sci. 2017;12(5):703–714. .

Support and Coaches May Help with Weight Loss

Optavia provides an additional layer of support via its coaches, and multiple studies have found that support and guidance increase your chances for success in reaching your optimal weight[2]Appel, LJ, et al. Comparative effectiveness of weight-loss interventions in clinical practice. N Engl J Med, 2011. 365(21):1959-68. .

It May Help With Portion Management

As the diet uses predetermined portions, Optavia plans may help with portion management if you tend to go overboard on calorie-rich foods, says Jackie Newgent, a registered dietitian nutritionist, plant-forward culinary nutritionist and Forbes Health Advisory Board member.

Additionally, “added sugar is discouraged, which can be helpful when you’re trying to focus on eating right,” she says.

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Risks of the Optavia Diet

However, there are potential risks associated with the Optavia diet, some of which include:

Most of the Food Is Processed

Newgent’s biggest concern is the Optavia diet’s processed food. “The overall concept of using packaged bars, snacks or shakes in place of wholesome meals is not a new, clever or health-protective approach,” she says. “Following an eating plan that’s based on highly processed ingredients is absolutely not ideal for optimal health.”

It May Not Be Healthy for Everyone

As with any lifestyle change or weight loss program, individuals should consult with their health care provider prior to starting the diet. The program isn’t recommended for those younger than 13, and not all plans are suitable for teens, pregnant women and people with gout.

Also, older, sedentary adults and people who exercise more than 45 minutes a day should avoid the Optimal Weight 5 & 1 Plan, according to the company, and people with serious illnesses like cancer, liver disease, kidney disease or an eating disorder shouldn’t follow any plan unless their health care provider has cleared them.

It’s Costly

Like other branded diets, Optavia costs money. “If you’re trying to be budget conscious, Optavia diet plans are not for you,” Newgent says. The Optimal Weight 5 & 1 Plan costs roughly $428 for 119 servings, averaging to $17 per day, plus any additional spending for the “Lean & Green” meal.

It May Be Triggering For Disordered Eating

Newgent is weary of most branded diets. “Optavia diet plans can be too low in calories, which may keep you on that never-ending, yo-yo diet cycle,” she says. Instead, she encourages focusing on a healthy lifestyle, adding that a healthy eating plan should be based mainly on wholesome foods, “not highly processed, packaged products that you need to order.”

Is the Optavia Diet Right for You?

Optavia may be able to help those who are seeking to improve weight management and wellbeing, whether it be for weight loss or maintenance, better eating and hydration habits or a healthy mind. However, it may not be a sustainable approach to weight loss for everyone.