What is the Optavia 3x3 plan in detail?
The Optavia 3x3 plan, officially known as the Optimal Health 3 & 3 Plan, is the weight-maintenance phase of the Optavia program. Unlike the more restrictive weight-loss plans (like the 5&1 Plan), the 3&3 plan is designed for individuals who have already achieved their weight goals and are looking to maintain their success long-term. The core of the plan revolves around eating six times a day, consisting of three Optavia 'Fuelings' and three 'Lean & Green' meals. This schedule, with meals eaten every two to three hours, helps regulate hunger and maintain a stable blood sugar level.
The core components of the 3x3 plan
To effectively follow the Optavia 3x3 plan, one must understand its key components:
- Three Optavia Fuelings: These are portion-controlled, pre-packaged foods or shakes provided by Optavia. Examples include shakes, bars, cookies, and other prepared items that are nutritionally balanced and convenient.
- Three Lean & Green Meals: These are balanced, home-cooked meals prepared by the individual. A typical Lean & Green meal consists of a lean protein (e.g., chicken, fish, or lean beef) and three servings of non-starchy vegetables. In the maintenance phase, the food list expands to include whole grains, dairy, and fruits, which are gradually reintroduced to ensure sustainable eating habits.
- Personal Coaching: A hallmark of all Optavia plans, the 3x3 plan includes guidance from an independent Optavia coach. These coaches offer support, celebrate progress, and help clients navigate their transition and maintenance phases. However, it is important to note that these coaches are not necessarily certified dietitians or medical professionals.
- The Habits of Health: The program also emphasizes behavioral changes through its "Habits of Health" system, which addresses psychological and lifestyle factors that contribute to long-term health and weight management.
Transitioning from weight loss to maintenance
For those moving from a plan like the 5&1, the shift to the 3x3 involves a gradual reintroduction of more food groups and larger portion sizes. This process is crucial to help the body and mind adjust to a more varied diet without triggering weight regain. The coach plays a vital role in guiding this transition, often using sample meal plans tailored to different calorie levels (e.g., 1200-1600 calories) to ensure a smooth progression. The ultimate goal is to move away from heavy reliance on the packaged 'Fuelings' and toward a sustainable diet of balanced, regular meals.
Comparison of Optavia Plans: Weight Loss vs. Maintenance
| Feature | Optimal Weight 5&1 Plan | Optimal Health 3&3 Plan | Optimal Weight 4&2&1 Plan |
|---|---|---|---|
| Purpose | Rapid weight loss | Weight maintenance | Gradual weight loss or more flexibility |
| Fuelings per day | 5 | 3 | 4 |
| Lean & Green meals | 1 | 3 | 2 |
| Snacks | Optional | Included in meals | 1 per day |
| Dietary Variety | Highly restrictive | More varied, includes fruits, dairy, and whole grains | Less restrictive than 5&1, more than 3&3 |
| Calorie Level | Very low (often under 1000 kcal) | Moderate (e.g., 1200-1600 kcal) | Moderate (1100-2500 kcal) |
Potential criticisms of the Optavia 3x3 plan
Despite its structured nature, the Optavia system, including the 3x3 plan, faces scrutiny. Critiques include the high cost of the packaged foods and concerns about the sustainability of the program. Health experts also express concern that the reliance on proprietary 'Fuelings' and non-professional coaching may not adequately teach the skills for long-term, independent healthy eating. Some also argue that the extreme calorie restriction of the weight-loss plans can slow metabolism, making maintenance more challenging. While the 3x3 plan is less restrictive, it still relies on purchased products, and some argue that a focus on whole, natural foods is a more sustainable approach for lasting health.
For more information on the potential downsides and expert opinions regarding Optavia, a detailed review is available at Everyday Health.
Conclusion
The Optavia 3x3 plan is a strategic, structured weight maintenance program designed to follow the brand's more intensive weight-loss diets. It offers a clear framework involving three branded 'Fuelings' and three home-cooked, nutritious 'Lean & Green' meals, supported by a personal coach. The plan's emphasis on consistent meal timing and portion control aims to create sustainable healthy eating habits. While it offers convenience and structure, potential users should consider the cost and the long-term sustainability of relying on packaged meal replacements. Ultimately, its effectiveness depends on the individual's commitment and ability to translate the program's structure into lifelong healthy eating behaviors.
