Medifast Guide

Medifast
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The 5 & 2 & 2 PlanTM
The Medifast
5 & 2 & 2 PlanTM
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Lean & GreenTM
Meal: The “Lean”
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Congratulations!
Lean & GreenTM
Meal: The “Green”
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You’ve taken an important first step in controlling
your weight and improving your health, and
Medifast is ready to help you, starting right now!
Healthy Snacks
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How Medifast
Works
Sample Meal Plans
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Tips for Success
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Medifast Meals are individually portioned,
calorie and carbohydrate controlled, and low in
fat. Every meal provides protein and is fortified
with vitamins and minerals. The Medifast 5 &
2 & 2 PlanTM is intended for overweight and
obese adults aged 18 – 65 years who want to
lose weight and be healthy.
Seeing Results
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Exercise
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Maintenance
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Questions and
Answers
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to Medifast
With Medifast
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You eat six times a day, so you won’t feel
hungry.
You follow the 5 & 2 & 2 PlanTM, designed to
help you lose weight gradually and steadily.
You can take your Medifast Meals anywhere,
accommodating even the busiest lifestyles.
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Consult with your health care provider
We recommend that you contact your health care provider before starting
Medifast, and stay in regular touch throughout your weight-loss progress.
Discuss any medical conditions, medications (including vitamin and/or mineral
supplements), and weight-loss plans with your health care provider before
starting the Medifast Program.
This program and its materials do not in any way constitute medical advice or
substitute for medical treatment.
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Medifast Quick Start Guide
The Components of the Medifast
5 & 2 & 2 PlanTM
On the 5 & 2 & 2 PlanTM, you’ll eat six
times each day. Yes, we said six—and
it’s not because we’re terrible at math!
While 5 & 2 & 2 do, indeed, add
up to nine, we’re asking you to mix
and match the components of our
program—and eat six times a day. This
will require some fun combinations and
ensure that you’re getting all the nutrition
you need for healthy, lasting weight loss.
Now check out the three components below—5 Medifast Meals, 2 Lean &
Green™ Meals (with Healthy Fats), and 2 Healthy Snacks. On the pages that
follow, we’ll give you more details about each.
5 Medifast Meals
Each day, you’ll choose a variety of five of our delicious, nutritious meal
replacements.
2 Lean & Green™ Meals
Lean = lean protein
Each day, you’ll choose two meals of your
Green = non-starchy
own, each with a serving of lean protein, three
vegetables
servings of non-starchy vegetables, and up to
two servings of healthy fat (depending on which lean protein you select).
2 Healthy Snacks
Each day, you’ll choose two snacks to eat with your other meals (not on
their own). Make sure you choose a variety.
*Consume a maximum of one serving daily of each of the following foods: Beef Vegetable Soup
Mix, Maryland Style Crab Flavoured Soup Mix, or Vegetable Chili Mix with Natural Beef Flavour.
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Lean & Green™ Meal: The
“Lean”
Lean Tips:
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Choose meats that are grilled, baked, broiled, or poached—not fried.
Choose the appropriate serving size of any protein from the list. We’ve
made it easier by labeling them Leanest, Leaner, and Lean; all options are
appropriate for the Medifast 5 & 2 & 2 PlanTM.
*Note: portion sizes are for cooked weight.
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Each week, strive to eat at least two servings of fish rich in omega-3 (such as
salmon, tuna, mackerel, trout, or herring).
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Limit red meat (beef, pork, lamb) to 17 ounces (480 g) per week.
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Select a variety of protein sources each week.
LEANEST
LEANEr
Choose a 7-oz (200 g) portion
(cooked weight) plus 2 Healthy Fat
servings
(cooked weight) plus 1 Healthy Fat
serving
servings needed
Fish
Fish
Fish
cod, flounder, haddock, orange
roughy, grouper, mahi mahi, wild
catfish, tuna (yellowfin steak or
canned in water)
swordfish, trout, halibut
salmon, farmed catfish, mackerel,
herring
—————————
Choose a 6-oz (170 g) portion
—————————
chicken
—————————
Shellfish*
breast or white meat, without
skin
crab, scallop, shrimp, lobster
Ground Turkey
—————————
Game Meat
—————————
deer, buffalo, elk
Ground Turkey
(or other meat)
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98% lean
Meatless Options**
—————————
14 egg whites, 2 cups (500 mL)
(or other meat)
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95-97% lean
LEAN
Choose a 5-oz (140 g) portion
(cooked weight) — no Healthy Fat
—————————
lean beef
—————————
steak, roast, ground
lamb
pork chop (or pork tenderloin)
Turkey
chicken or turkey
Meatless Options**
Meatless Options**
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light meat
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2 whole eggs plus 4 egg whites
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dark meat
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3 whole eggs
of liquid egg substitute
*Limit shellfish to two times per week.
**Intake of eggs should not exceed twice weekly.
For those requiring additional meatless
choices, contact Medifast Customer Support at (800) 760-3536.
Healthy Fat Servings
Add 0-2 Healthy Fat servings with each Lean & Green™ Meal, as
indicated on the Leanest, Leaner, Lean chart on page 3.
Every day, you’ll incorporate up to two servings of Healthy Fats into your Lean
& Green Meals. These fats are necessary for the body to absorb vitamins
A, D, E, and K, so it’s important that you get as many servings as you are
allowed with your Lean & Green™ Meals.
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1 teaspoon (5 mL) of canola, flaxseed, walnut, or olive oil
Up to 2 tablespoons (30 mL) of reduced calorie salad dressing—we
recommend low-sodium options that provide approximately 5 g of fat
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8-10 black or green olives
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1 teaspoon (5 mL) of trans-fat-free margarine
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Lean & Green Meal™: The
“Green”
Choose three servings from our Green Options list for each of your Lean &
GreenTM Meals.
Note: All vegetables promote healthful eating; however, during the weight-loss phase of your plan,
high-calorie and high-carbohydrate vegetables (such as Brussel sprouts, carrots, corn, edamame, peas,
potatoes, and onions) are limited to the Healthy Snack category in order to enhance your weight-loss
results.
Choose 3 servings from the Green Options List
1 serving = 1⁄2 cup (125 mL) vegetables
(unless otherwise specified)
LOWER CARBOHYDRATE
1 cup (250 mL)
collards (fresh/raw), endive, lettuce (green
leaf, butterhead, iceberg, romaine), mustard
greens, spinach (fresh/raw), spring mix,
watercress, bok choy (raw)
½ cup (125 mL)
celery, cucumbers, white mushrooms,
radishes, sprouts (alfalfa, mung bean), turnip
greens, arugula, nopales, escarole,
jalapeño (raw), Swiss chard (raw), bok choy
All options are
appropriate on the
Medifast 5 & 2 & 2
Plan. Use this list to
make well-informed
food choices.
(cooked)
MODERATE CARBOHYDRATE
½ cup (125 mL)
½ cup (125 mL)
asparagus, cabbage, cauliflower, eggplant,
fennel bulb, kale, portobello mushrooms,
cooked spinach, summer squash (scallop or
broccoli, red cabbage, collard or mustard
greens (cooked), green or wax beans,
kohlrabi, okra, peppers (any color), scallions
(raw), summer squash (crookneck or
straightneck), tomatoes (red, ripe), turnips,
spaghetti squash, jicama (cooked), Swiss
chard (cooked)
zucchini)
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HIGHER CARBOHYDRATE
Medifast Quick Start Guide
Healthy Snacks
Choose two Healthy Snacks per day from among those that
provide 60-100 calories and no more than 15 g carbohydrates.
Remember to combine them with your other meals.
STARCH: whole grain bread, cereal, pasta, crackers, or starchy vegetables.
Examples:
●● 1⁄4
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large (1 oz/30 g) bagel
1 slice whole grain bread
●● 1⁄3
cup (75 mL) of whole grain cereal or pasta
●● 1⁄3
cup (75 mL) brown or wild rice
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3 cups (750 mL) air-popped popcorn
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½ cup (125 mL) peas or corn
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3 oz (85 g) baked potato
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1 oz (30 g) ready-to-eat, unsweetened cereal
FRUIT: fresh, frozen, canned, or dried. Avoid sweetened fruits and fruit
juices.
Examples:
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1 small apple or pear
●● 3⁄4
cup (175 mL) blueberries
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3 medium prunes
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½ cup (125 mL) canned fruit cocktail in water or natural juices
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2 tablespoons (30 mL) raisins
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1 small banana
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½ large or 3⁄4 cup (175 mL) grapefruit
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20 fresh grapes
DAIRY: 1 cup (250 mL) fat-free or low-fat milk (including cow, soy, almond, or
buttermilk) or ½-1 cup (125-250 mL) nonfat or low-fat yogurt.
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Medifast Quick Start Guide
Sample Meal Plans
Planning what you’ll eat each day—and when—is an important key to success
with the Medifast 5 & 2 & 2 PlanTM. Below are two sample meal plans to give
you an idea of how the plan can work for you. We recommend eating every
two to three hours. Meal plans can be modified according to your own food
preferences and schedule.
Sample Meal Plan:
BREAKFAST
■■ 2
cups (500 mL) liquid egg substitute
cups (375 mL) mixed sautéed
mushrooms, green peppers, and
tomatoes
■■ 2 tsp (10 mL) margarine
■■ 1-½
DAY 1
Every day:
5 Medifast Meals
2 Lean & GreenTM Meals
2 Healthy Snacks
MID-MORNING
KEY
Medifast Meals
Lean
Green
Healthy Fats
Healthy Snacks
■■ Medifast
Shake
LUNCH
■■ Medifast
■■
Soup
⁄4 cup (175 mL) blueberries
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MID-AFTERNOON
■■ Medifast
Shake
DINNER
■■ Medifast Macaroni & Cheese
■■ 5 oz (140 g) grilled salmon
■■ 1-½ cups (375 mL) cooked asparagus
EVENING
Soft Bake
■■ 1 cup (250 mL) skim milk
■■ Medifast
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Enjoy your Lean & Green™ Meals any time of day—breakfast, lunch, dinner,
or in between—whatever works best with your schedule. Divide the meal
in half and eat it as two portions, if you wish, but be sure to eat only the
specified amounts of protein and vegetables each day. And be sure to get in
all five Medifast Meals!
■■ Medifast
Pancakes
cup (125 mL) peaches in 100% fruit
juice
MID-MORNING
day 2
BREAKFAST
■■ ½
■■ Medifast
Oatmeal
LUNCH
■■ 6
oz (170 g) grilled chicken breast
cups (500 mL) romaine lettuce, ½
cup (125 mL) total diced tomatoes,
cucumbers, and celery
■■ 2 Tbsp (30 mL) reduced-calorie dressing
■■ 2
MID-AFTERNOON
■■ Medifast
Macaroni & Cheese
DINNER
■■ Medifast Soup
■■ 5 oz (140 g) roasted pork loin
■■ 11⁄2 cups (375 mL) cooked cauliflower
EVENING
■■ Medifast Pudding made with
■■ 8 oz (1 cup/250 mL) skim milk instead
of water
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Medifast Quick Start Guide
You’ll find lots
of recipes and
meal-planning
tools on
MedifastNow.ca
The first few days
Any departure from a usual routine can signal a few physical changes; this
is normal. Rest assured that your body will soon adjust to your new healthy
nutrition plan.
You can make this adjustment period easier:
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Pick a good day to start, when you don’t expect any special events
centered on food.
Stay busy.
Remind yourself that you are on a journey to improve your health. Take it
one day—or one hour—at a time.
Avoid the sights and smells of food, and stay focused on your health goals.
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Tips for success
Make your Medifast Program easy and effective with these tips from our
nutrition experts.
Space your meals carefully. Eating every two to three hours helps to control
hunger and make weight loss steady.
Eat every meal. Skipping meals can affect your nutrient balance and slow
your metabolism—and your weight-loss results.
Track your food. Track what, when, and how much you are eating or drinking
in the Medifast Food Journal. Also record successes, challenges, feelings, and
observations.
Eat slowly and mindfully. Spend at least 15 minutes eating each meal. Cut
your food into small pieces, and eat one little bite at a time.
Drink plenty of fluids. Make sure you get at least 64 oz (2 liters) of water
each day. You can also have calorie-free beverages, like unsweetened tea or
coffee, sparkling water, or diet soda.
Limit caffeine to 300 mg a day.
Avoid alcohol. Even light versions of alcoholic beverages add non-nutritious
calories, stimulate your appetite, and deplete your body of water. Drinking
slows your weight loss, so steer clear for the greatest success.
Take pictures of yourself before you start and throughout your weight-loss
journey. These pictures will motivate you and remind you of your success.
Seeing results
Some people lose weight quickly in the first few weeks, and then experience
slightly slower (yet steady) results as they go along. It’s important to weigh
yourself regularly (same scale, same time of day, same clothes each time).
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Medifast Quick Start Guide
Sometimes your weight will change, even in the same day, due to differences
in fluids, hormones, and other factors.
Beyond pounds, notice how your clothes fit as you lose body fat and inches.
Most importantly, check in with how you feel, physically, mentally, and
emotionally.
Hitting a plateau
At some point, you may find that your weight loss slows down or seems to
stop.
If you notice you haven’t lost any additional weight within a two-week period:
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Make sure you’re following your plan exactly, not skipping meals, and
sticking to your Lean & Green™ Meal guidelines, weighing and measuring
your portions carefully.
Make sure you’re drinking plenty of water—at least 8 glasses (64 oz/2 L) a
day.
Pick the lowest calorie and carbohydrate vegetables from your Green
Options list (refer to page 5).
Try a new form of exercise, or add extra time or intensity to your current
routine.
Track your food and beverages with the Medifast Food Journal—it’s a great
way to keep track of your calories and eating patterns.
Exercise
Exercise is a necessary part of losing weight and maintaining the weight you
lose. Start an exercise program slowly, and gradually increase the time and
intensity as your body allows.
Choose an activity you enjoy so you’ll stick with it. Most of our Clients find
walking to be the easiest exercise to incorporate daily. Start with 10 minutes.
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You can also dance, swim, walk the stairs, go to the gym—whatever you find
enjoyable that you are able to do.
Listen to your body, and do only what it allows. If you feel lightheaded or
faint, stop your exercise, and take a rest before you resume. You may need
extra water on days you exercise, especially in warmer weather.
Warm up before you exercise. Every exercise benefits from a low-intensity
warm up followed by about 10 minutes of stretching. Repeat these steps
after your routine to cool down.
Talk to your health care provider or a certified personal trainer to find the
right program for you.
Maintenance
Once you’ve lost weight, you’re ready to sustain your weight loss and
improved health for good. Monitoring your weight, balancing your calories,
making healthy food choices, and staying active can help you keep what
you’ve worked so hard to achieve.
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Medifast Quick Start Guide
The maintenance phase isn’t one-size-fits-all. Your gender, age, and activity
level will determine your energy requirements. Follow Canada’s Food Guide
after transitioning from the Medifast program.
Questions and Answers
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A.
Are there any medical conditions or
medications that would prohibit me from using
the Medifast 5 & 2 & 2 Plan® to lose weight?
The Medifast 5 & 2 & 2 PlanTM is designed for overweight
and obese adults ages 18-65. We recommend you discuss any
medical conditions, medications (including vitamin and/or mineral
supplements), and weight-loss plans with your health care provider
before staring the Medifast Program.
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Do not use the Medifast Program if you are pregnant or
breastfeeding/nursing.
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If you currently have or have had cardiovascular disease,
hypertension, cancer, diabetes, liver disease, or a condition that
requires you to follow a modified diet plan, consult your health care
provider before use.
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Do not use if you currently have an eating disorder (e.g. anorexia,
bulimia), gout, or kidney disease or have been medically advised to
follow a low-protein diet.
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If you are taking diabetes medication or blood thinners (e.g.
Coumadin), consult with your health care provider before use.
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If you have had bariatric surgery, consult with your health care
provider before use.
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If you are taking a thyroid medication, consult with your health care
provider before use since soy may reduce the medication’s efficacy.
Information for specific needs
For more information about successfully using Medifast based on your
specific needs, call us at (800) 760-3536.
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Medifast Quick Start Guide
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