So our Medifast diet plan post has seen a lot of interest from our readers, so I’ve done some looking through our referral logs to see what kinds of questions our readers have about Medifast. Below you’ll find commonly asked Medifast questions and our answers.
What’s on the Medifast Grocery List?
The Medifast plan most people are on involves five meal replacements per day and one lean and green meal per day. The meal replacements are bought from Medifast, so they don’t really belong on your “Medifast grocery list.” (You’re not going to the grocery store to buy your Medifast meal replacements. So the ingredients you’ll need to pick up are just for your lean and green meal each day.
The lean and green meal is supposed to consist of the following:
- Around 6 ounces of a lean protein source
- 3 servings from the vegetable list
The lean protein sources can include the following:
- Veggie Burgers
Preparation matters too. You should bake, broil, boil, or grill these foods. You’re not allowed to fry them. (Frying adds calories because of the extra fat.)
The green vegetables list includes the following vegetables:
Low Carbohydrate Vegetables
A serving of each of these low carbohydrate vegetables is considered one cup:
- Mustard Greens
- Spring Mix
A single serving of these low carbohydrate vegetables is considered half a cup:
- White mushrooms
- Turnip Greens
- Swiss Chards
Moderate Carbohydrate Vegetables
A serving of the moderate carbohydrate vegetables on the Medifast plan are considered half a cup, and those vegetables include:
- Fennel Bulbs
- Portabella Mushrooms
- Cooked Spinach
- Summer Squash
High Carbohydrate Vegetables
On the Medifast plan, the following vegetables are also considered high carbohydrate vegetables, and the serving size is considered half a cup:
- Red Cabbage
- Collard or Mustard Greens
- Green Beans
- Summer Squash
- Spaghetti Squash
- Hearts of Palm
- Swiss Chards
From a practical perspective, I’m not sure why the Medifast plan differentiates between the low, medium, and high carbohydrate vegetables, since the servings of all of them (except the salad greens) is the same size: half a cup.
Putting together a Medifast grocery list is pretty easy now. Here’s a sample weekly Medifast grocery list for a single person on the Medifast plan. (I’ve assumed that this theoretical person likes beef and chicken.)
Medifast Grocery List
- Four boneless, skinless chicken breasts. I’d suggest keeping things simple and just cooking them on a George Foreman grill.
- Four round steaks. Round steak is an extremely lean kind of beef, and it’s perfect for people who want to avoid eating too many calories.
- Enough lettuce to have a two cup salad at each dinner.
- Green Beans
Putting together meals using this Medifast grocery list couldn’t be simpler. You serve a protein as your main course at every meal, a salad on the side at each meal, and a serving of one of those cooked vegetables at each meal. What could be easier?
Are the Medifast Scramble Eggs Terrible?
The Medifast Scrambled Eggs are not terrible, but they’re not like real eggs necessarily, either. All of the Medifast products are dehydrated products that are then rehydrated, including the Medifast eggs. Obviously, if you prefer poached eggs or fried eggs, Medifast eggs are going to be terrible in comparison, but Medifast dieters get used to them pretty quickly.
Can I Drink Wine on the Medifast Diet?
You CAN drink wine on the Medifast diet, but it’s not on the program. Wine slows your metabolism down, and wine also has calories. So you’ll slow your weight loss down by drinking wine along with the Medifast diet. And if you drink enough wine, you could stop losing weight or even gain weight doing Medifast. An average glass of wine can have between 100 and 200 calories in it, which can have major repercussions in your weight loss plan.
Can You Eat Cheese on the Medifast Diet?
If you get extremely low fat or fat free cheese, you could count it as part of your lean protein. So yes, you can eat cheese on the Medifast diet, but you need to be careful about which kind of cheese you’re eating and how much. It’s easy to eat too much cheese.
What Are the Dangers of Medifast?
The dangers of Medifast are no different than the dangers of any extremely low calorie diet. One potential danger is the slowing down of your metabolism, which could make you sleepy. Being on a low calorie diet can also lower your blood sugar, which can interfere with how well certain aspects of your body operate. (It can be hard to think straight when your blood sugar is low.) You could theoretically lose muscle mass or bone mass, depending on how much you exercise and how well you follow the Medifast program.
Keep in mind that most of the dangers of Medifast are for people who aren’t following the Medifast program carefully. In other words, if you’re supposed to have five Medifast meals a day, and you skip two, then you’re going to create danger for yourself. The Medifast products are designed to provide you with enough nutrition to avoid the dangers listed in the previous paragraph.
What is a DIY Medifast Plan? What Are DIY Medifast Meals? Can I do a Homemade Medifast Diet? How Could You Do a Medifast Diet on Your Own without Buying Their Food?
A DIY Medifast plan is a “do it yourself” Medifast plan. And DIY Medifast meals are “do it yourself” Medifast meals. Since all of the nutritional information for the various Medifast meal replacement products are listed on their website, someone could theoretically follow a homemade Medifast diet plan by finding comparable products at the grocery store. This seems like a lot of extra work to us, as one of the benefits of the Medifast plan is that you DON’T have to do it yourself.
So you COULD do a Medifast diet on your own without buying their food, but you’d have to be willing to put in the effort of finding comparable meal replacement products.
Here’s an example of a DIY Medifast meal. You really like oatmeal, and you decide that you want to put together a DIY Medifast oatmeal option for yourself. The nutrional specifics for the apple cinnamon Medifast oatmeal is as follows:
- 1.5 grams of fat
- 15 grams of carbohydrates
- 5 grams of fiber
- 11 grams of protein
- 100 calories per serving
You could just eat Quaker Oats as a replacement, and you’d see very similar nutritional totals. (They wouldn’t be exactly the same.)
- 1.5 grams of fat
- 27 grams of carbohydrates
- 4 grams of fiber
- 5 grams of protein
- 150 calories per serving
The extra calories come from the additional carbohydrates. The lower protein count might be a concern. One option would be to use less oatmeal and add some protein powder to it.
And since the Medifast oatmeal is fortified with vitamins, you’d want to include multivitamins in your daily regimen to make up for that.
Like I said, it’s a lot easier to just follow the Medifast plan itself than to try to do some kind of “homemade Medifast diet.”
Do You Need a Kitchen for Medifast Meals?
No, you really don’t need a kitchen for Medifast meals. If you focus on the Medifast shakes, you can just mix those up in the shaker. No kitchen necessary.
Some of the Medifast meals require hot water, so a microwave can be handy. But any type of facility that can provide you with hot enough water will work; you don’t need a full kitchen for any of the Medifast meals.
Does Medifast Help Control Your Cravings?
Medifast does help control your cravings. For one thing, there are 70 different Medifast meals available. For another thing, all of their meals include additional protein, which controls cravings. And since you eat every 2 hours or so on the Medifast diet, that helps control cravings too.
How Can I Get the Same Nutritional Benefits as Medifast without the Expense?
You can get the same nutritional benefits as Medifast without the expense by analyzing the nutritional information for the various Medifast meals and finding comparable but less expensive versions of those meals at the grocery store or at Wal-mart. Keep in mind that you’ll need extra vitamins too.