5 and 1 Diet Plan
About the 5 and 1 Diet Plan
The 5 and 1 Diet plan is a rapid weight loss, low calorie, low carb and low fat eating plan. You eat 5 meal replacements a day and 1 healthy dinner meal. There are 3 phases to the diet:
1. Weight Loss Phase - This is the most restrictive phase. Eat 5 meal replacements and 1 healthy dinner meal per day. You can expect to lose 2-5 lbs per week in this phase.
2. Transition Phase - After you reach your goal weight, you need to add all the food groups back into your diet. This should be done slowly, from anywhere between 1-3 months, depending on how long you were in the Weight Loss Phase. More to come on transitioning!
3. Maintenance - This is how you will eat to maintain your weight loss. After successfully transitioning all the food groups back in, you learn how to successfully balance your calories, carbs and fat intake.
Ketosis: Using Excess Fat for Energy
When you eat too many carbs, your body burns some of them for energy and stores excess fat. By eating under 100 carbs per day, your body will begin to burn fat as it's primary fuel source, this is called ketotis. It may take up to a week for you to be in ketotis, but once there you will find that your hunger and cravings subside. The 5 and 1 Diet plan differs from extreme ketogenic diets because you are allowed up to 100 carbs per day, which puts you in a mild ketogenic state. Staying under 100g of carbs is the key to staying in a state of ketosis.Your body will continue to burn fat for energy as long as it doesn’t think it has enough carbohydrates to use as its main fuel source.
80-100 gram carbohydrates (to achieve mild fat-burning state)
At least 75 grams of protein (to prevent loss of lean muscle mass)
10-35 grams of fat
*You should also take a multi-vitamin and fiber supplements during the weight loss phase of the diet*
What does a Healthy Dinner Meal look like?
A healthy dinner is 1 serving of a lean protein, like 6 oz. grilled chicken breast or 5 oz. of lean ground beef and 3 servings of low glycemic index vegetables. A healthy dinner meal should provide 250-400 calories, more than 25 g of protein, less than 15 g of carbohydrate (the lower, then better) and at least 10 g of fat. If your meal doesn't have at least 10 g of fat, you should add some healthy fats to equal 10 g.
The 5 and 1 Diet Plan is pretty much following the guidelines from the Medifast diet.
Here are the guidelines from Medifast:
Lean Protein List (PDF)
Meatless Lean Protein List (PDF)
Complete Vegetable List (From MF Boards)
This list is great because it gives measurement and weight in grams.
Condiment and Healthy Fats Option List (PDF)
The 5 and 1 Diet plan is a rapid weight loss, low calorie, low carb and low fat eating plan. You eat 5 meal replacements a day and 1 healthy dinner meal. There are 3 phases to the diet:
1. Weight Loss Phase - This is the most restrictive phase. Eat 5 meal replacements and 1 healthy dinner meal per day. You can expect to lose 2-5 lbs per week in this phase.
2. Transition Phase - After you reach your goal weight, you need to add all the food groups back into your diet. This should be done slowly, from anywhere between 1-3 months, depending on how long you were in the Weight Loss Phase. More to come on transitioning!
3. Maintenance - This is how you will eat to maintain your weight loss. After successfully transitioning all the food groups back in, you learn how to successfully balance your calories, carbs and fat intake.
Ketosis: Using Excess Fat for Energy
When you eat too many carbs, your body burns some of them for energy and stores excess fat. By eating under 100 carbs per day, your body will begin to burn fat as it's primary fuel source, this is called ketotis. It may take up to a week for you to be in ketotis, but once there you will find that your hunger and cravings subside. The 5 and 1 Diet plan differs from extreme ketogenic diets because you are allowed up to 100 carbs per day, which puts you in a mild ketogenic state. Staying under 100g of carbs is the key to staying in a state of ketosis.Your body will continue to burn fat for energy as long as it doesn’t think it has enough carbohydrates to use as its main fuel source.
"Ketosis is a stage of metabolism where your body has depleted the reserves of its main form of energy – glycogen. Once those reserves are gone, your liver will being breaking down stored fat in the body for use as energy. Breaking down the fat yields fatty acids and three types of ketone bodies (hence, the name ketosis). The ketones are then burned by the cells in your body as an alternative fuel."
Nutritional Targets
Up to 1200 calories per day80-100 gram carbohydrates (to achieve mild fat-burning state)
At least 75 grams of protein (to prevent loss of lean muscle mass)
10-35 grams of fat
*You should also take a multi-vitamin and fiber supplements during the weight loss phase of the diet*
What does a Healthy Dinner Meal look like?
A healthy dinner is 1 serving of a lean protein, like 6 oz. grilled chicken breast or 5 oz. of lean ground beef and 3 servings of low glycemic index vegetables. A healthy dinner meal should provide 250-400 calories, more than 25 g of protein, less than 15 g of carbohydrate (the lower, then better) and at least 10 g of fat. If your meal doesn't have at least 10 g of fat, you should add some healthy fats to equal 10 g.
The 5 and 1 Diet Plan is pretty much following the guidelines from the Medifast diet.
Here are the guidelines from Medifast:
Lean Protein List (PDF)
Meatless Lean Protein List (PDF)
Complete Vegetable List (From MF Boards)
This list is great because it gives measurement and weight in grams.
Condiment and Healthy Fats Option List (PDF)
