Optimal Weight 5 & 1 Plan Guide: How It Works, Results and Reviews

What is the Optimal Weight 5 & 1 Plan?

The Optimal Weight 5 & 1 Plan is a weight loss program developed by Optavia. Optavia was formerly known as Take Shape for Life and Medifast. The Optimal Weight 5 & 1 Plan involves eating 6 small meals per day from Optavia's line of low-calorie fuelings and lean proteins, along with one self-prepared meal.

How the Optimal Weight 5 & 1 Plan Works

The Optimal Weight 5 & 1 Plan is broken down into 3 phases:

Phase 1 - Rapid Weight Loss

During the first phase, you eat 6 Optavia fuelings per day plus 1 lean and green meal you prepare yourself. The fuelings include shakes, bars, soups, oatmeal, and more. They range from 60-100 calories each. This provides about 800-1,000 calories per day for rapid weight loss.

Phase 2 - Transition

During the transition phase, you gradually increase calories by adding healthy fats, proteins and carbohydrates. You begin reintroducing homemade foods while still consuming 4-5 Optavia fuelings daily plus lean proteins and vegetables.

Phase 3 - Optimal Weight

In the optimal weight phase, you continue eating 1-2 Optavia fuelings per day along with heart-healthy whole foods. This helps you maintain your weight loss results long-term.

Foods to Eat on the Optimal Weight 5 & 1 Plan

Here are the main foods eaten on each phase of the program:

Phase 1

• 5-6 Optavia fuelings (shakes, bars, desserts)
• 1 lean and green meal (5-7 oz lean protein + 3 servings non-starchy veggies)

Phase 2

• 4-5 Optavia fuelings
• 1 lean and green meal
• Healthy fats like nuts, seeds, oils
• Fruits and starchy carbs like quinoa, beans
• Nonfat dairy like Greek yogurt

Phase 3

• 1-2 Optavia fuelings
• Whole foods cooked at home
• Lean proteins, fruits, veggies, whole grains

Benefits of the Optimal Weight 5 & 1 Plan

Potential benefits of the Optimal Weight 5 & 1 Plan include:

• Rapid initial weight loss results
• Portion control through meal replacements
• Reduced calories for weight loss
• No counting calories, points or carbs
• Teaches long-term healthy eating habits
• Weekly one-on-one coaching included
• Community support through Facebook groups

Optimal Weight 5 & 1 Sample Meal Plan

Here is what a typical daily meal plan looks like on phase 1 of the program:

Breakfast

• 1 Optavia shake or bar

Mid-Morning

• 1 Optavia bar

Lunch

• 1 Optavia soup

Mid-Afternoon

• 1 Optavia shake

Dinner

• 5-7 oz lean protein like fish, chicken, or tofu
• Non-starchy vegetables like broccoli, spinach, tomatoes

Evening

• 1 Optavia dessert

Does the Optimal Weight 5 & 1 Plan Work?

The low calorie Optimal Weight plan can lead to significant weight loss, especially during the first rapid weight loss phase. Consuming 800-1,000 calories per day results in steep calorie deficits for most people leading to rapid fat and weight loss.

However, very low calorie diets below 1,200 calories per day should only be followed under medical supervision. Without supervision, very low calorie diets may increase health risks and be unsustainable long-term due to extreme hunger and nutrient deficiencies.

Optimal Weight 5 & 1 Plan Grocery List

You dont need to purchase many groceries on the initial rapid weight loss phase. The main grocery items you need include:

• Lean proteins (fish, poultry, tofu, eggs)
• Non-starchy vegetables (spinach, broccoli, carrots, etc.)
• Condiments and seasonings like lemon juice, spices, vinegar

During phase 2, youll begin reintroducing additional whole foods like:

• Fruits - berries, bananas, apples
• Starchy vegetables - potatoes, peas, winter squash
• Whole grains - oats, brown rice, quinoa
• Plant-based proteins - beans, lentils, edamame
• Healthy fats - olive oil, nuts, seeds
• Nonfat dairy - Greek yogurt, milk

Optimal Weight 5 & 1 Approved Foods

Here are some of the approved foods you can eat on each phase:

Phase 1

• Optavia fuelings (shakes, bars, oatmeal)
• Chicken breast
• Fish like salmon, tuna
• Shrimp, scallops
• Eggs and egg whites
• Non-starchy vegetables
• Small amounts of healthy oils and condiments

Phase 2

• Fruits - berries, citrus, apples
• Starchy vegetables - potatoes, peas, corn
• Whole grains - brown rice, quinoa, oats
• Beans and lentils
• Nonfat Greek yogurt
• Plant-based proteins like tofu

Phase 3

• All fruits, vegetables, whole grains
• Lean proteins
• Low-fat dairy
• Nuts and seeds
• Plant oils - olive, avocado, coconut

Optimal Weight 5 & 1 Plan Phases Explained

Heres a more in-depth look at whats involved in each of the 3 Optimal Weight Plan phases:

Phase 1 - Rapid Weight Loss

Phase 1 jumpstarts weight loss through meal replacements. You eat 5-6 Optavia fuelings which provide 60-100 calories each. This creates a calorie deficit for rapid fat and weight loss typically 2+ lbs per week.

Avoid snacking or extra calories beyond the fuelings. Drink 64+ oz of water daily. Use salt, herbs and spices to add flavor. Follow this phase for 2-4 weeks until you are close to your weight loss goal.

Phase 2 - Transition

In phase 2, you gradually reintroduce regular foods. Begin adding 1 servings of fruit, 1-2 servings of whole grains and 1 serving of dairy or plant-based protein daily the first week. Slowly increase your lean proteins, fruits, veggies and complex carbs over several weeks.

Continue having 4-5 Optavia fuelings but make your lean & green meal larger. Phase 2 teaches you how to incorporate healthy habits to transition to phase 3.

Phase 3 - Optimal Weight

Phase 3 helps you maintain weight loss through healthy whole foods and 1-2 Optavia fuelings. Consume a high-protein breakfast, lunch, dinner and snacks. Get 25-35% of calories from lean protein, less than 30% from fats and the rest from fruits, veggies and whole grain carbs.

Weigh yourself weekly and adjust portions and calories if needed. Continue using Optavia fuelings or bars as needed between meals.

Tips for Optimal Weight 5 & 1 Plan Success

Here are some tips to help you succeed on the Optimal Weight 5 & 1 Plan:

• Drink at least 64 oz of water daily.
• Follow recipes and meal plans carefully especially in phase 1.
• See your health coach weekly for accountability and support.
• Join the Facebook community groups for motivation.
• Use salt, herbs and spices to add flavor to approved foods.
• Plan your lean and green meals ahead weekly.
• Get 7-8 hours of sleep per night.
• Reduce stress through meditation, yoga, walks.
• Track your weight loss progress.

Optimal Weight 5 & 1 Plan Pros and Cons

Some pros of the Optimal Weight 5 & 1 Plan include:

• Rapid weight loss in phase 1
• No counting calories or carbs
• Portion control from meal replacements
• Promotes long-term healthy eating
• Weekly coaching provided
• Premade fuelings for convenience

Some potential downsides to consider:

• Very low calorie intake may be risky
• High cost of buying Optavia products
• May be nutrient deficiencies
• Difficult phase 1 very low calorie plan
• Must buy all Optavia fuelings

Does Insurance Cover Optimal Weight 5 & 1?

The Optimal Weight 5 & 1 Plan itself is not usually covered by insurance. However, plans may provide reimbursement for nutritional counseling services in some cases. To get reimbursement for the coaching, a letter of medical necessity from your doctor is generally required.

Some people can use HSA or FSA accounts to pay for Optavia products and coaching fees. This allows them to get reimbursed for these costs with pre-tax dollars.

How Much Does Optimal Weight 5 & 1 Cost?

There are several costs associated with the Optimal Weight Plan:

• Optavia Food - About $300-400 per month.
• Coaching Fees - $165 plus tax enrollment fee, then $65 per month.
• Membership Fee - $99 annual fee after completing first year.

So during the first year, expect to pay around $400-500 per month including food and coaching. After the first year, costs drop to around $300-400 per month with just food and membership fee.

Where to Buy Optimal Weight 5 & 1 Plan

You cant purchase the Optimal Weight 5 & 1 Plan by itself. To follow this program, you need to enroll with Optavia which provides the fuelings, weekly coaching and support resources.

You enroll directly through the Optavia website. There you are matched with an independent Optavia coach who guides you through the program. Youll order packages of Optavia fuelings and foods through your coach each month.

Optimal Weight 5 & 1 Alternatives

Other diet programs similar to Optimal Weight 5 & 1 include:

• Medifast - Very similar to Optavia with meal replacements and phased reintroduction of foods.
• Nutrisystem - Pre-packaged meals delivered to your door for simplicity.
• Jenny Craig - Prepared meals plus one-on-one counseling.
• Noom - Focuses on psychology of eating with coaching support.
• WW (Weight Watchers) - Point system flexibility with online community.

Is Optimal Weight 5 & 1 Safe?

When followed correctly under medical monitoring, very low calorie diets like Optimal Weight 5 & 1 phase 1 can be safe for short term weight loss. But extreme calorie restriction can potentially lead to problems like:

• Extreme hunger leading to bingeing
• Nutrient deficiencies
• Fatigue and low energy
• Gallstones
• Electrolyte imbalances
• Dehydration

Consult your doctor before starting any very low calorie diet. Make sure to drink sufficient fluids, take supplements if advised, and transition slowly onto regular foods to reduce risks.

Customizing the Optimal Weight 5 & 1 Plan

The standard Optimal Weight 5 & 1 Plan may need customization in certain situations:

• Allergies - Use alternate protein options if you have whey or soy allergies.
• Diabetes - Monitor blood sugar closely and consult your doctor.
• Pregnancy/breastfeeding - Increase calories and nutrients for your needs.
• High activity - Add extra fuelings if you are very active.
• Teens - Adjust plan based on teen's growth needs.

Talk to your health coach about the best way to tailor the Optimal Weight 5 & 1 Plan to your individual health conditions and situation.

Optimal Weight 5 & 1 Frequently Asked Questions

See below for answers to commonly asked questions about the Optimal Weight 5 & 1 Plan:

How quickly will I lose weight?

Most people lose 2+ lbs per week on phase 1 when following the plan correctly. The rate of weight loss slows during phases 2 and 3.

Can I exercise on the Optimal Weight 5 & 1 Plan?

Yes, exercising and adding activity is encouraged. Start slow with walking, swimming or gentle yoga. Increase intensity and duration over time.

Is the food expensive?

Yes, Optavia food and membership fees cost around $300-500 per month. This is more expensive than normal groceries but less than some other weight loss programs.

What if I dont like the fuelings or prepared meals?

Optavia offers a variety of fuels and meals to choose from. Work with your coach to find options that fit your preferences.

Should You Try the Optimal Weight 5 & 1 Plan?

The Optimal Weight 5 & 1 Plan can deliver fast weight loss results for some people. However, the very low calorie phase 1 should be done under medical supervision. Consulting your doctor beforehand is strongly recommended.

This program requires commitment to the phased eating plan, so it may not be the best fit for everyone. But with realistic expectations and following safety guidelines, Optimal Weight 5 & 1 can be an effective structured approach to weight management.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.