The Optimal Weight 5 & 1 Plan^® is easy to follow—you don’t have to add calories or macronutrients, it’s all done for you! Your body enters a gentle but efficient fat-burning state, which is essential for achieving a healthy weight.

During this weight loss phase, you’ll have six small meals a day. Five of these meals are Fuelings, which are nutritionally interchangeable and provide vitamins, minerals, and probiotics to support digestive health. The sixth meal is a lean and green meal you will prepare yourself, which contains a healthy amount of lean protein and three servings of non-starchy vegetables.

Here are some tips for getting the best results from the 5 & 1 Plan:

• Eat every two – three hours. It’s important to fuel your body as scheduled. Try not to skip meals even if you’re not hungry, as this can actually slow down your weight loss. Setting a timer is helpful for reminding you when it’s time to eat.
• Shop prepared. You don’t have to do much in regard to meal preparation. Your Fuelings include simple instructions for preparation; all you need are ingredients for your lean and green meals. Your shopping list should only include items from these groups: lean protein, healthy fats, non-starchy vegetables, and healthy snacks or condiments.
• Make your lean and green meals together. This is an opportunity to prepare a healthy meal for your entire family to enjoy! Getting everyone involved while cooking dinner can make mealtime fun.
• Drink water. Staying hydrated is essential to health and helps fight food cravings. Aim to drink 64 ounces of water each day.*
• Keep a journal. Tracking your meals and energy levels can help identify areas for improvement and give you further insight into your behaviors.
• Use your support system. As your personal OPTAVIA Coach, I’m there to guide you through the Program and assist you on your journey. In addition, our OPTAVIA Community of like-minded people offer valuable insight and support.

It’s a proven, easy to follow system designed to get you on track toward Optimal Health. You are just a few simple steps away from living your best life!

Ask me, your OPTAVIA Coach, about other ways to get the best results from the 5 & 1 Plan on your journey to lifelong transformation, one healthy habit at a time™.

* Talk with your healthcare provider prior to changing the amount of water you drink as it can affect certain health conditions and medications.

Each vegetable has its own freshness criteria, but you don’t need to remember a list of specifics to walk away with the freshest vegetables. High quality greens will make your meals fresh and full of flavor. Use this guide for selecting the freshest and tastiest produce for your lean and green meals:

• Asparagus. Look for smooth, firm, brightly colored stalks. Choosing stalks of similar thickness will ensure even cooking times.
• Bok Choy. Baby bok choy should be light green in color. Mature bok choy should have dark green leaves with bright white stalks.
• Broccoli. Choose firm stalks with tight florets and crisp green leaves. Avoid sprouting florets or florets that have begun to yellow.
• Celery. Choose firm, green stalks with green leaves.
• Cucumber. Choose a cucumber that is firm and completely green.
• Green Beans. Choose beans that snap rather than bend.
• Iceberg Lettuce. A quality iceberg head is firm with thick, light green leaves. A good test is to actually scratch and smell the stalk; a sweet or bitter smell indicates a sweet or bitter flavor.
• Kale. Choose crisp, dark green leaves and avoid yellow leaves. Smaller leaves are usually more tender.
• Romaine Lettuce. Look for a stalk that has a long head and thick medium to dark green leaves.
• Spinach. Look for tender, dark green leaves with unblemished stems. Spinach should have a fresh scent that’s not too strong.

If you’re still unsure of what to select, the most important thing to remember is to rely on your senses.  If something doesn’t look or smell right, it’s probably not your freshest option.

Visiting a farmer’s market is another great way to get produce that is fresh and in season. You’ll also have the opportunity of going straight to the source with any questions. The term “freshly picked” will take on a whole new meaning!

A Win-Win Situation

“More than ten years ago, I was having trouble breathing and my doctor put me on a medication which made me gain a lot of weight. This caused additional health problems and my doctors told me that I needed to get to a healthy weight.”

Kathy tried many weight loss programs and exercised six days a week. She finally lost some of the weight, only to gain it all back. Nothing seemed to work.

“My pulmonary specialist told me that I needed to get a lung transplant, but I had to lose weight or they would not accept me for the procedure. My BMI was way too high at over 39. I panicked.”

Kathy sat at the doctor’s office, nearly in tears from feeling defeated. That’s when her doctor asked her if she ever worked with a coach to help her reach her weight goals.

“That’s when I found OPTAVIA and my Coach. This Program and its support system were convenient, easy, and versatile and seemed tailored to my needs. This journey has helped me lose 80 pounds*.”

Kathy has a newfound energy, enjoys shopping with her friends without an electric cart, and loves trying new activities she could not physically do before.

“I feel so much better. I can finally see a future for myself and have become an OPTAVIA Coach. I love every minute of helping others gain their healthy lives back!  It’s a win-win situation.”