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Question I have... Medifast Diet- am I doing it right? Hoping for any response. My other question... I keep hearing references (from the Medifast dietitians, last week's TSFL doctor call, etc) that those over 300 lbs or even those with more than 50 lbs to lose should be on the 4-2-1 plan and not the 5-1 plan.. |
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That's a good question. I'm not sure what is the right answer to your question. I'll do some Googling and get back to you if I discover an answer. You should email the people at Medifast as they probably could give you an answer..
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I was at 293 is that close enough?.
I have done the 5-1 since the beginning and when I started I was going to physical therapy to rehab from knee surgery 3 times a week and still did just fine... |
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I am on the 5/2 plan which, as I understand, is specified for diabeticswhich I am not. The center folks said that they start folks with a BMI > 40 on this and will switch me to 5/1 when my BMI drops below 40. So far I've lost 27 lbs. in 3 weeks, so I'm not complaining. I find myself quite satisfied, in fact, I sometimes have problems fitting in the 5th Medifast meal (like tonight). I technically am supposed to have one more, but I am totally full from my last L&G meal (grilled pork chop with 1.5 c zucchini/tomatoes)..
If I don't cut down to 1 L&G meal soon I'm afraid I'm going to wear out my little George Foreman Grill! I have gotten more mileage out of that thing in the past month than the previous 4 years I had the thing (can't justify firing up the charcoal grill for just 2 pork chops. I think a gas grill for one of my milestone awards might be a good incentive.... ). I just had a physical. I'll share my blood sugar level with the Medifast folks if it's particularly good and see if that warrants "promotion" to 5/1..... |
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I started with the 5-1. I am not a diabetic. I have done great on the 5-1. I have a Medifast trainer and she suggested I switch to the 4-2 plan. I did and I didn't lose any weight. I switched back to the 5-1 and workout harder each day. The results starting rolling in and hasn't stopped yet! I workout 2 times a day! I enjoy my workouts and I can not miss a day without working out...
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HappySWK, you've been with the program for awhile... do you know the thinking behind putting people on 4-2-1 if they are over 300? Is it concern for muscle wasting? or risk of dizziness/tiredness? or concern that it's too close to starvation and may slow the loss progress?.
I know that I could ask the dietitians here, but quite frankly I'm not sure that I want to know the answer!.. |
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I have started today and you guys are all very inspiring! Thank you!..
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Im on the 5&1 plan and I started at 358 pounds an down to 286 now (yeah sneak peek at scale lol) and am doing great! If I was you I would stay on the 5&1 that will be ideal for yoU!@!..
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I started at 330 and used and still using the 5&1, and I also had no problems...
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I'm so sorry I didnt see that you asked me a question. Its my understanding that the recomendation of doing 4&2 for those with more than 50lbs to lose is due to possible fatigue and hunger that someone may experience. The recomendation is that if you choose 4&2 that after losing 20-25lbs you could switch to the 5&1..
Personally i'm glad I didnt know about the 4&2 when I first started and jumped right into the 5&1. I hope that helps. Lisa.. |
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No problem on this delay. I haven't been here for a little while either..
Gee, I wish the RDs had clarified with that information. I spent a few days of being in a funk, self-doubting etc. I don't want to be foolish, but I was feeling so stinkin' GOOD and was losing SO MUCH weight and couldn't figure out what was wrong with my plan!. I shall now happily carry on, doing what I've been doing all along.. Thanks, y'all. You've been a big help/reassurance for me... |
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Started originally at 340, and 325 at recommit. I have only ever used the 5&1. The only reason I would consider changing to the 4&2 is if my workout routine starts to feel too taxing on my body. Prior to working out, I never had any issues with 5&1 (the first week aside, but that's normal). I just started working out, and have been more or less sticking to the max of 45 min (some classes are an hour but I don't overdo intensity), so haven't felt a need to swap just yet. We'll see once my PT sessions start up...
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Mamamast, I was over 300 and started on the 5 and 1 and feel fine, even over 60. I had not heard from anyone that you should do the program any differently. It is a great program and works perfectly if you follow as prescribed..
Alice.. |
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Stay on the 5&1 if you alrdy are and this will work out best for you and I'm sure you will have steady weightloss in the beginning then I'm sure it will slow down, idk but being 100% op is the best option no matter what plan you are on~.
Also, you will have your hungry days on 5&1 but thats what eggbeaters are for and they fill you up!!!. Good luck!.. |
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4 Medifast meals, 2 L&G, and 1... I dunno... is it a fruit? a healthy snack? something like that...
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Hi! Thought I'd chime in here since I weighed 352 at the beginning. I started with 5/1 plan and stayed with it for 8 weeks. I noticed I wasn't losing weight as easily as in the past (granted, older now!), but I also noticed when I did a lot of yardwork or did aerobics, I felt tired/weak. I recently switched to 4/2 and lost 7 lbs in the 9th week. (My scale is on the blitz so not sure about week 10.).
I think it really depends on one's metabolism. Some people thrive on 5/1 while others may need more calories for a steady weight loss to occur.. Good luck to you!!.. |
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I started at 384 and never considered messing around with the program, I just tell myself that it is worked out by experts and trust that. It does work fine. the only change I make is that on days where I do a 2-3 hour ride on my mule I may eat a second protein portion, because I know for sure I have burned it up and may feel a little weak. I also make sure I get my meat in at the beginning of my day. That way I am fueling myself with the protein all day. In my previous eating pattern I would eat the majority of my calories late at night, even through intellectually I KNEW that was not the thing to do.
I have consistent energy all the time, I avoid all milk products because I over-indulged in them in the past, and I am slimmer and happier that I was before I started MF... |
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I think I may switch as you did. I haven't lost weight for two weeks on 5+1...I will start on 4+2 and see if that revs me up. Thank you,..
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Thank you for your post. I have not lost any weight in the last two weeks on MF, and am gong to try 4+2 as you did. I was getting a little discouraged, but have stayed with the program...
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I wonder if I may need to do a week or two of 4-2. Granted, I've had fluid adjustment issues this week increased salt intake, weaning off BP meds, etc that caused the 3 lb weight gain, but I'm also battling fatigue. (Lots of energy in the morning and early afternoon, then a huge slump in the last afternoon and eve.) I'm not thrilled with the idea of getting out of ketosis, but I can't keep dragging along every day after 4PM...
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From what I understand, you will stay in ketosis as long as you are keeping your carbs under 100. My husband does 4/2 and many times his carbs are a bit lower than mine on the 5/1 plan...
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I started 4 weeks ago at 320 on 5/1. After the first 2 weeks I discovered that, if 4-5 days out of the week I eat at the upper range of the calorie allowance (950-1000) and 2-3 days at the lower end (850-900), my body doesn't think I'm starving it. So it's been letting go of the weight a little quicker. I add the calories in the form of a little extra protein and make sure I log it instead of adding a "snack" which usually contains carbs...
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Ahh the old calorie cycling trick! I am going to keep that in mind in case I hit a plateau...
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I am diabetic and have over a 100 lbs to lose so my doctor advised I do what they suggested and am doing the 5/2/2 until I lose enough to go down to another program level. Finished first week and lost 18 lbs and cut insulin in half. Happy today...
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Hmm... interesting thought. I shall have to look into this. His calories and protein are higher than yours, right? Just not the carbs?.
If you don't mind my asking, how much protein do you add? Are you adding veggies too, or just protein?.. |
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I was close to 300 when I started... I did 5&1 for the most part, but after I'd lost 40-50 pounds and started exercising I found that I just couldn't get thought some days without some extra protein. I think it helped a lot and I don't feel it effected my loses. I usually added it in the form of a lowfat cheese stick, a few almonds or some extra egg whites. I do feel I lost better at the higher end of the calorie range while keeping carbs down...
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Here's a long & wordy post for ya...I have my usual 3 servings of veggies with my usual lean. Then on my higher calorie days I add about 70-100 extra calories in the form of high protein/low-no carb/low to moderate fat foods. I also keep the carbs down on those days by eating at the lowest end of the green scale (leafy stuff). Just keep the total fat for the day under 30, and I aim for under 20. I'd rather eat extra protein & a little extra fat than to scarf a bar that has 15 grams of carbs. Here are some of my favorite picks to choose from:.
Hard boiled egg (in salad): 71 cals/6.3g protein/.3g carbs/5g fat. 3 oz shrimp: 84 cals/18g protein/0g carbs/1g fat. 2 oz chicken: 93.4 cals/18g protein/0 carbs/2g fat. This is a pretty typical 950-1000 calorie day.... Breakfast: Cappuccino 100 cal. Mid-morning: Muffins, Medifast Oatmeal 111 cal. Lunch: Orange Crme 55 Shake 90 cal (yuck). Afternoon: Chicken Breast 233.6 cal 5 oz. Eggs, Whole 71 cal 1 eggs. Raw Lettuce, Romaine 16 cal 2 cup. Muffins, Medifast Oatmeal 1 55.5 cal. Fresh & Easy Chipotle Ranch Dressing 60 cal 2 tbsp. Dinner: Liquid Aminos 4.9 cal 1.5 tsp. Seaweed, dried wakame 10 cal 2 tbsp. Chicken Noodle Soup 100 cal 1 meal. Evening: Swiss Mocha 70 Shake 100 cal 1 meal. Total Calories: 952. Hope this helps... |
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Very helpful. I love long and wordy!.
Thanks so much.. The scale is gonna have to MOVE in the next few days. If it doesn't, I'm bumping the protein up next week, using your plan... |
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Thought I'd report back, since the protein increase has been so successful for me..
I talked this over with my TSFL coach, who consulted with one of the RDs. They also suggested that I bump up my protein. I've added two protein increases to my daily menu usually one egg and 1-3 oz of meat, depending on whether it's lean, leaner, or leanest. I occasionally salt my soups, but have pretty much eliminated the bouillon.. With these changes, I lost 7 lbs last week, and am on track to lose a similar amount this week. I'm not nearly as tired.. The thinking behind the increase is that, for those of us who have so much to lose, the body may think it's starving and actually work to KEEP the weight on. With a slight bump in the protein, the body seems to stop worrying about the starvation thing and is ready to let go of more weight. As I understand it, if we are completely OP, we should be losing 2-5 lbs per week. If we're not, we may need a protein and/or calorie increase... |
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Yaaay! Glad to hear the extra protein helped jump start the loss again!..
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You said a mouthful here! Unless there are medical conditions that affect weight loss, or unless someone is close to goal, I start with the assumption that every one of my clients should be losing at least 2 lbs. per week. If they aren't, we tweak the program to try to get them in range..
Yes, there are sometimes slow losers, but that should be the. Rare. Exception. Most people should expect to average 2-5 lbs. per week over the course of their weight loss,. If they are OP. !. In my opinion, slower losses should not be accepted until you've tried adjusting macronutrients, calories, exercise, water, sleep, stress, etc... |
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Now, if only I could adjust the stress level as easily as I adjusted the protein intake!..
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I started at 349, and I've always been on the 5 & 1. I didn't even know there were other options! I'm glad I did this plan though...my loss has been steady, I feel great, and I didn't have to switch to a different plan mid-stream..
Cindy.. |
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That's great!.
If the 5-1 is working well for you, no need to change a good thing!. I would assumed that after another 50 lbs or so, I'll go back to the straight 5-1. In the meantime, I'm grateful for the extra protein. I'm back to losing steadily and my energy level is much higher... |
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I will occasionally have 1 or 2 extra oz of protein now, but almost always did when I was 300+. It never slowed me down, as a matter of fact, I'm with mamamast on this one-I felt I lost faster. It helps to curb the appetite and keep the energy level up...
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