The Optimal Weight 5 & 1 Plan, a popular option from Optavia, is structured to provide rapid initial weight loss through a very low-calorie and low-carbohydrate regimen. Participants consume five pre-portioned, branded 'Fuelings' and one 'Lean & Green' meal per day. While effective for quick results, this highly restrictive phase is not intended for the long term and must be followed by a gradual transition. Staying on such a strict, low-calorie diet for too long can have adverse effects on your health and metabolism.
The Typical Timeline on the 5 and 1 Plan
Optavia states that clients are in the weight loss phase, on average, for 12 weeks, during which they can expect to lose about 12 pounds. However, this timeline is not rigid and depends on your individual weight loss goals. The program is designed for those with over 15 pounds to lose, so some may need more time to reach their healthy weight. Your independent Optavia coach is supposed to guide you through this process to determine when it's appropriate to move on.
- Phase Duration: The duration on the 5 & 1 plan depends on your personal weight loss target. You continue until you reach your goal weight, or are within a few pounds of it.
- Coaching Guidance: Communication with your Optavia coach is crucial. They will help you assess your progress and advise when to begin the transition phase.
- Signs to Transition: Besides reaching your goal weight, signs that you are ready for the next step include a weight loss plateau that persists despite following the plan perfectly, or the completion of a set period based on your initial goals.
The Critical Transition Phase
The transition phase is arguably the most important part of the entire program for preventing rebound weight gain. This is a period of slowly increasing your calorie intake and reintroducing a wider variety of foods that were restricted during the active weight loss phase. For those on the 5 & 1 plan, the transition period typically lasts for three weeks.
Here is a general outline of how the transition works:
- Week 1: Gradually increase calories by replacing one Fueling with a balanced, healthy exchange, such as fruit, dairy, or whole grains.
- Week 2: Introduce a second healthy exchange, such as a different food group, while continuing to balance your intake.
- Week 3: Add the final healthy exchange, bringing your diet closer to a balanced intake of all food groups.
The calories you add back into your diet during this phase are based on your individual needs for weight maintenance, calculated using a Total Energy Expenditure (TEE) calculator provided in the Optavia app.
Comparison of Plan Phases: 5 & 1 vs. Maintenance
The following table highlights the key differences between the active weight loss phase and the long-term maintenance phase.
| Feature | 5 & 1 Weight Loss Phase | Optimal Health 3 & 3 Maintenance Phase |
|---|---|---|
| Purpose | Rapid initial weight loss | Sustainable weight management |
| Daily Intake | 5 Fuelings + 1 Lean & Green meal | 3 Fuelings + 3 Lean & Green meals |
| Calorie Range | Approximately 800–1,000 calories | 1,200–2,400 calories (customized) |
| Carb Intake | Very low, typically under 100g | Higher, with reintroduction of fruits and whole grains |
| Food Variety | Highly restrictive, relies on pre-packaged foods | Much greater variety, emphasizes whole foods |
| Long-Term Feasibility | Not sustainable due to low calories | Designed for long-term, healthy living |
Transitioning to Lifelong Habits
After completing the transition phase, the goal is to move to the Optimal Health 3 & 3 Plan or another personalized Optimization Plan. The Habits of Health Transformational System, which focuses on lifestyle factors like eating, motion, and mindset, is intended to help you maintain your weight long-term. This final phase is about sustaining your weight and integrating healthy habits for a lifetime, rather than relying on a restrictive diet.
Risks of Staying Too Long
Remaining on a very low-calorie plan like the 5 & 1 for an extended period carries significant health risks, including nutrient deficiencies, muscle loss, and metabolic slowdown. The restrictive nature of the plan can also lead to an unhealthy relationship with food, increased cravings, and a higher likelihood of binge eating. A healthy weight journey must prioritize balanced nutrition and sustainable habits, which is why the transition phase is so vital.
Conclusion
While the 5 and 1 plan can be an effective tool for jumpstarting weight loss, it is a short-term solution, not a permanent one. The duration you should stay on the plan is until you reach or near your weight loss goal, a process that averages 12 weeks for most. From there, a critical, coach-guided transition phase prepares your body for the long-term Optimal Health plan, where you learn to sustain your weight with a more balanced and varied diet. Adhering to the program's full cycle, from weight loss to maintenance, is the intended path for creating lasting healthy habits and avoiding potential health risks associated with long-term severe calorie restriction.
