Do you have to follow the menu plans for the Medifast Diet?

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Question I have... Do you have to follow the menu plans for the Medifast Diet? Hoping for any answer. Another question I got... I'd love to hear from the folks on here that have lost and regained all or some of their weight. And, from the folks who have lost and maintained. The last week I have shifted focus some and I am starting to really focus on keeping it off forever, mentally.

But, I'd love to learn any tips or tricks you have. Any signs that you should have listened to. Any advice..

While I'm not THAT close to goal - I still have 33 to lose - I am mentally thinking about how I can use this time to change my habits for the future..

Thanks in advance!.


Comments (18)

I would like to know the answer too. Anyone here know what is the answer to your question. I'll do some poking around and get back to you if I bump into an anything. You should email the people at Medifast as they probably can help you..

Comment #1

I lost 50 pounds with Medifast and reached my goal weight in March of 2010. Maintaining went well until October 2010. Family issues, a cancer scare for my husband, and the death of my father-in-law all went down between then and January of this year. And I literally fed the stress. Now I have 25 of those pound back on my body..

Honestly, I believe the key to kicking old bad habits is to create new good ones. The good thing about Medifast for me is that it quite literally cuts me off from my bad habit stress reliever. I'm forced to find other wasy to deal with stress. Yoga, walking, engaging with my children, talking with my husband, reading, writing... all of these things help relieve stress and do not result in gaining weight..

This time around I'm focusing on those things and making them the habit. Knowing that Medifast is there when I need it helps a lot too...

Comment #2

I believe that this "thought process shift" you have mentioned is the BEST possible thing you can do to set yourself up for maintaining the weight loss..

People who spend their time on a diet counting the days until they can be "off the diet" are usually the ones who gain it all back..

I've never used Medifast before, but I lost 53 pounds on WW and I was the perfect example of someone who couldn't wait to be off that diet! I gained it all back plus 35 more pounds..

Now that I'm on Medifast and getting close to goal, I have "shifted" my thoughts too. I fully understand that I will never be able to eat the way I used to eat. I know that I must ALWAYS monitor my food intake, for the rest of my life, or I will get fat again..

I refuse to allow myself to get fat again. Medifast has shown me that I don't have to be fat. I love that saying, "I can either eat what I want, or wear what I want, but I can't do both.".

It's my new mantra!..

Comment #3

Good thread Tiffany!.

I've lost 40 with quite a bit to go and am going into uncharted territory and I also am thinking about the future and never going back...and it does scare me a bit....

BUT...I never thought I could stick to something and I am, and my plan is to follow transition and maintenance and if I do put a few pounds back take them off immediately instead of letting it mushroom. I will do Medifast again to take a few pounds off and rededicate. I know this program works for me and now I know I can use it going forward to help me stay in a good weight range......

Comment #4

I think the people who have posted really have hit the nail on the head - This coming from someone who has only been maintaining since september of last year (including my transition period)..

Your brain has to shift. I think transition helps you realize that you can eat in moderation a lot of variety and still maintain. I know that one of the other times I lost substantial weight, I did it with the help of a trainer, and countless hours at the gym. But in my head I said "I don't need to worry about my eating habits, I eat pretty healthy, plus I am exercising." The truth is that loosing weight though adjusting your diet helps you see that what you were eating before may not have been the best, and you learn to make better choices..

I also think it is important to start moving and keep moving. Endorphines are great, and they help with stress way better than any high calorie - low nutrition food ever did. Plus in maintenance, it becomes a calories in/calories out game, where you need to find the balance and really think about every morsel that enters your mouth..

I haven't been at this too long, but I know my brain has changed. I actually do have a healthy diet today, vs when I thought I was eating healthy, and I know my limits and when I care to endulge, I make sure it really is once in a blue moon..

Good luck with your weight loss and transition and maintenance!!..

Comment #5

This is a great thread!!.

I went from 256 to 195-ish using diet pills and extreme exercise about 10 years ago. I managed to hover around 195 for several years via disordered eating and exercising up to 3 hours a day. Then July 2007 we moved, my best friend had moved to California, I no longer had a gym nearby, I knew no one in our new town and and I felt isolated. Food kept me company - so much so, I found myself back at 251 pounds when I started Medifast late December 2009..

I had great success with Medifast as long as I was true to the program, but slowly I began altering the program to fit what I wanted and the results slowed waaayyy down. Then between 11/2010 and 1/2011 I managed to lose a whopping 4.6 pounds and decided it was time to just be done. I convinced myself that Medifast "just wasn't working" for me any more. I did my own modified transition at 161 and managed to stay under 165 for a whole three weeks. The past week and a half I have been slipping back into old eating habits. I'm a daily weigher and every day I'd see a little higher number, I would tell myself it was probably water weight.

If those activities failed to convince me, then I'd go to plan B - I'd tell myself that I must need to have a BM. Then I might see a half pound lower the next day and I'd think I must be back on a downward trend..

And this morning the scale said 170 - a number I swore I'd never see again. So I'm back on 5&1 with a renewed commitment to do the plan 100% exactly as written. I will not add condiments, I will not try to work around the rules, and I will weigh, measure and log every single thing I eat. I have about 2 months' worth of Medifast on hand and I'm committed to just finishing this part of the battle then following the PRESCRIBED transition - not my own model. And I will start now making a plan for maintenance...

Comment #6

Thanks for starting this thread! I'm getting closer to goal (although I may wait until I hit 145 or so before transitionstill considering; it may end up being 145 or May 1st, or something along those lines) and I'm definitely trying to think about good maintenance habits..

One thing that I feel IS great is that before MF, I always pretty much rejected the idea that I could commit to low carb, and now I'm actually excited about being able to try low carb recipes in my diet on a regular basis (I mean, besides what I do for L&G now, things that are a LITTLE less specifically regimentedI picked up a Dana Carpender cookbook and tucked it away so I wouldn't start getting antsy, but it definitely made me excited about experimenting this summer!)..

Comment #7

I pretty much been a yo-yo dieter since I can remember....You name it I pretty much done it....but this is the one that I stuck to the most MF....I started last May 2010..and was dedicated to the program and never cheated not once for maybe 6 or 7 months I'm assuming....but then I hit a "rough" spot in my life last year and for a few months...I tried to stay motivated to losing weight and well...I ate my way back up and gained 20 pounds I guess over the time....but I can say that I'm an emotional eater and I surely need to "change" that once I make GOAL!!.


But...we take all this time to lose weight and follow the plan greatly and then some of us (no pun intended) just like to EAT and I know I do....but after all these health problem Im having I know that if I'm going to EAT it's going to be FRUIT and nothing but healthy choices....(easier said than done.


But I think everyday...what my life will be like to try and eat like a NORMAL person (you think these things while on MF...or dieting in at least I do)...but itll take time and effort and if I fall off track ill make sure to catch myself in time so I wouldnt BLOW up again LOL...glad that I caught myself in time this around...cuz I was eating like crazy few months not WORTH it.....

Medifast sure has been a life saver!!..

Comment #8

Over the last 7 or 8 years I've done Atkins twice with great results on each. The problem though is that each time some drama beyond my control happend (The 1st I found out my fiancee was dating another girl and we got evicted, the 2nd time I had gotten laid off and reached a point where I couldn't afford healthy food) and I just couldn't handle everything. Pretty soon it started with myself letting me cheat here and there to "relieve the stress" and that went to just full out not eating right. I stopped excercising and each time gained everything back..

Each time I kept trying to convince myself, it's ok if I have this extra something, I'll just drink more water to counteract it or run for an extra lap to burn it off. Yeah, reasoning with yourself and making excuses about why it's ok to cheat "this one time" doesn't work..

Not long ago I've finally reached my "I'm fed up with my weight" frame of mind and here I am. Ready and committed to a new way of eating, try something I haven't done before. Another thing thats different is that I have a better support system now. Atkins does have a great forum for support, but I also need "real life" support which has come in the form of my boyfriend and several of my coworkers. I've surprisingly received a better reaction at telling people I'm on Medifast than when I've told people I'm on Atkins (even though Atkins IS a very healthy program, it just has a bad rep I think). I really feel like this time is going to be different and that I'll be able to not just lose the weight, but keep it off...

Comment #9

I've been maintaining for 17 months. My best tips are:.

Follow the transition plan and pay attention. If anything, be more conservative than the plan dictates. Log your food and make sure you keep track of what you eat versus cravings and how you feel. I discovered some totally unexpected triggers, and found that some things I thought were triggers didn't really bother me at all. I also found that eating sugar just makes me feel sick, which I never noticed before. Try to add foods back in one at a time, if you can..

Try to put your eating plan for the day together in advance. If you know what you're going to eat, plan for it, pack for it, prepare for it, you'll be less likely to be lured into eating something just because you're in t&m now and "can have whatever you want"..

Really take the time to enjoy the foods you're adding back in, and enjoy. Don't spend your time looking forward to what you're going to get next week - learn to savor what you've got in front of you. I discovered that I LOVE various veggies that I'd never touched before and wasn't allowed on 5&1, for example. And take the time to notice the things you DON'T like. I ate a lot of things for years that I found out I just really didn't care about having one way or another, like noodles. Never missed 'em..

If you have a slip - and you probably will - DO NOT think I'll start again tomorrow, or Monday, or whatever. START RIGHT NOW to get it back under control. Better to deal with 1 pound than 5, and too often 5 slips into 20 and then it feels too big to tackle and it's all one big excuse. I know it sounds like you can never let down your guard, but especially at first it's easy to slip back into bad habits..

Over time, I've found I don't need to log everything now, or count everything I put in my mouth, but in the beginning it helped me to understand what I was eating versus what I was burning, and to come up with a plan that really works for me. It's worthe the extra work in the beginning, or at least it was for me...

Comment #10

Dr. A's Habits of Health is tremendously helpful for me, in addition to and most importantly realizing that I needed help. Real help. OA kind of help. Once I realized that eating was out of control and I was powerless to stop it (at the time), I surrendered to the process and to the plan and now I do MEDIFAST. As written.

No snacks (for menot saying snacks are a bad thing...but for me I have determined them off limits). No Peanut Butter (or equivalent)..

I am not negotiating with myself anymore. I know that if I knew what I was doing, I would not have NEEDED Medifast TWICE..

I will do transition as prescribed, and maintain. I know the reduction is the easiest part of the process, because of the instant results that we are rewarded with. The hard part starts when the weight loss stops, ie goal. I'm getting my head ready for that...

Comment #11

Copied from my other post:.

I am back again for round 2. I lost 96 pounds the first go around (June 2-end Oct) and then doc put me on some steroids and I had a hard time adjusting. They made me extremely HUNGRY. I gained back 42 pounds from November to March. I definitely need to do the head work this time so that doesn't happen when I get to goal..

I really think that for me I am going to have to go to something like OA. I think that getting into the practice of writing down everything and making a plan the day before is a great idea. That way you can't lie to yourself about what you are putting into your mouth. I was just having a months long party in my tummy! I have to learn that I can NEVER go back to eat like I was before. It doesn't work for me. Einstein said that insanity is doing the same thing over and over again and expecting different results so I need to take those words to heart.

Congrats on your progress!..

Comment #12

The mental game is the hardest thing to do, I think it's great that you are starting that before you finish!.

I started "clean" eating before I got onto Medifast. So for a few months I was already into the eating healthy mindset. When I got off of Medifast I went right back to it. Eating whole foods, limiting processed foods, working out when I could and allowing the occasional treat, because let's face it, food is good. I also calorie count and weigh daily so that I can keep myself accountable...

Comment #13

Lots of great advice here..

I have been in maintenance for 4 years. I still eat low carb most days, and simple foods. my DH is a Chinese chef/restaurant owner,(not fast food mall type, but cooked to order), and he has been a great help to me in learning to savor simple foods with intense flavor..

If there are too many ingredients in something, it isn't for me..

I eat fish 3 times a week, generally blackened tilapia, or once a week, fresh salmon. Lots of simple steamed or oven roasted veggies, egg beaters, pnut butter for a healthy fat some days, or almonds or walnuts,,both great MUFAS..

I keep celery and other raw veggies cut up in cold water in the fridge all the time for quick go-to snacks..

I eat fruit occasionally, but never was a big fruit eater..

I do not eat hot bread, even though I do bake it for DH. I haven't eaten rice for 4 and 1/2 years,, my hubby being Chinese,,,rice is his daily starch! I don't miss noodles either..

I allow an occasional low sugar treat, but avoid low fat foods, as what they add to these to increase flavor appeal, also leads me to crave..

I highly endorse following transition exactly as it is outlined. When you hit maintenance, I have always told those who ask me, to pay attention to the addition of foods, find how they make you feel after eating them. Bloated?? avoid that food. Cravings?? ditto, mark it off your list. I can't do grains often, and when I do, it is generally old fashioned or steel cut oats, which I bake and put in the fridge for quick breakfast. The addition of the eggbeaters or an egg or two, puts enough protein in them to balance out the crabs for me..

We are all different, so you will need to go slow into the maintenance world to see what does or doesn't work for you..

I won't say it has been an easy 4 years but I have maintained while on chemo meds for the past two years (and still on), and a back fusion and spinal cyst resectioning, which suddenly had me unable to keep up my level of exercise. I lost muscle tone, but kept weight under control. I tell you all this so you can see it IS possible, but it does take constant focus and mindfulness, and even more so if you are fighting certain health issues along with it..

Have faith in yourself that you can and will be successful and we are all worth it...

Comment #14

Right on sista!!! Wishing you a speedy recovery....(I have 3 chemo treatments left.


Comment #15

So sorry you are dealing with the chemo steph,you are so young,,I wish you a total and speedy cure! I am stuck on chemo meds in some form or another, for the rest of my life,,mine is chronic, just a matter of suppressing my bone marrow,,,no worse than living with diabetes or any other chronic condition.. Many people much worse off,,I am blessed!..

Comment #16

I have kept mine off for 14 months so far..

I too suggest Dr Andersens Habit's of health book workbook and DVD to learn the healthy habits..

I have stuck with stage 4 transition and use the 3 Medifast foods as my special treats..

When I go on vacation I go back on the 5&1 because it's so easy when traveling to have healthy food choice I can carry with me..

I no longer look at food for socialization, entertainment, or comfort. I eat to live and not live to eat. Food is just a fuel I need to put into my body to keep it running. I eat 7 small meals a day and never go longer than 3 hours without food. Only I will decide what I put into my mouth..

Transition will teach you alot. I wish you great success...

Comment #17

Thanks for all the great posts; they are very encourgaging!! Week two and I am down 9 lbs. YAHOO..

Comment #18

I'm the original yo yo!.

A quick history 243 lbs, got down with Medifast and another program to 172 lbs, then back up to 202lbs, then down to 165 lbs and maintained that (plus or minus 5 lbs either direction) for 18 months, started creeping back up, at New Years was 177 lbs, then started on Jan 4th with a 100 day committment. Today I'm at 156lbs and still going down. So I maintained a 41lb weight loss for 5 years, and a total of around 80 lbs for the last 18 months. Pretty good stats all things considered?.

I've seen all ends of the scales and what I've learned with my 18 month maintenance is this, and this ONLY applies to my experience (so haters who wanna quote sentences and refute them really need to take that elsewheres LOL):.

1. Think and act like a regular sized person..

Regular sized people usually vary in weight plus or minus a few pounds. My DH, who hasn't changed clothing size since he graduated University 28 YEARS ago, will vary in weight between 178 lbs and 182 lbs on a 6 foot frame. It is normal to vary in weight up or down a couple of pounds but NOT normal to go up and up and up..

2. The key is frequent weighing (which my husband does) and ACTING over a certain unacceptable number. For him, it's 182 lbs for more than 3 days. THEN he cuts back and gets it under control Easier to get small gains under control than large ones..

3. An 'All or nothing" mentality is counter productive. To me, this is the KEY ERROR that people make. Especially those who have been 100 percent OP perfectly during a weight loss phase because there hasn't really been the opportunity to experience what happens IF you go off plan and absolutely NO practice in sucking it up and getting back On Plan. I know, this is controversial. I think that if you are new to the plan or are starting at a very large weight there is NO room for error.

But when you are in the tail end, and a slip happens you NEED to know that this isn't the end of the world and that you CAN and WILL get back OP. There are going to be food challenges along the way, festivals, parties, celebrations. NOW is the time to figure out how to manage them. Mostly, you have to sort out what is OK, what isn't and what is personally acceptable to you. Always keep rule 2 in mind.

This is HARDER than being OP 100 percent. Weight LOSS is easy, the maintenance is the trick. I found that figuring out WHEN to get back OP is the most important thing in maintaining any weight loss..

4. Find an activity that you LOVE and DO IT. Don't worry about the calorie burn. You need to experience the joy of moving your new body. You need to connect your body and your mind. For alot of us, the two have been disconnected for a LONG time.

NOW is the time to appreciate your body, thank it for what it does for you, and find a way to move it. Focus on the things you love, and don't be so darn critical of it! So just FIND something and enjoy doing it..

5. Follow the T/M plan! This will give you structure and a chance to breathe and figure it out!.

I dunno if this helps or not, it's just what I've experienced. Your experiences may vary and you might agree with some, all or none of this! Its just my personal opinion, that's all...

You can DO it!.


Comment #19

This question was taken from a support group/message board and re-posted here so others can learn from it.


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