Welcome to The Medifast Plan, the independent source for Medifast diet info. Get the latest Medifast coupons and learn about the program with our in-depth coverage and resources.

While we feature the Medifast diet, we are also blog on the latest diet, nutrition, and health news. So, you can stay up to date on the latest nutritional science and learn healthy approaches to fighting obesity throughout the weight loss process.

Enter DietScienceNews.com

by TMP Editor on June 17, 2014

Greetings dear readers. In an effort to better reflect our overall mission and upcoming strategic transition, we will soon be switching the name of our website. We will no longer be themedifastplan.com and will move to the new URL of DietScienceNews.com. We are hoping to have this transition completed in the upcoming days.

What does this mean to you? Nothing much to start with. We still love Medifast and will continue to promote what we view to be the most effective commercial diet on the market. However, you have probably noticed that we cover a lot of general diet and nutrition news in our blog posts. We are going to continue in this direction and develop a more agnostic approach to our views of the dieting industry.

We look forward to continuing this journey with you as we refine our quest for real, science based diet and nutrition news.


Americans are exercising more, but they aren’t getting much slimmer. Exercise is an essential part of a weight loss strategy, but portion control could be more important. The challenge is to maintain a balanced diet that provides the nutrition necessary to remain healthy while eating less.

Medifast Twice as Effective

When it comes to portion control, a recent trial found that the prepackaged food regimen featured with Medifast helped people lose twice as much weight compared with dieters who tried to match the same nutrition and calorie count on their own.

Exercise can’t overcome poor diet

A new study from the University of Washington’s Institute for Health Metrics found that in the last decade, the percentage of Americans who got sufficient weekly exercise increased from 46.7 to 51.3. In a report on the study published in the journal Population Health Metrics, the researchers concluded that this increased physical activity has done little to reduce the U.S. obesity rate.

According to the Centers for Disease Control and Prevention, more than a third of Americans are obese. A separate report by the institute published in the Journal of the American Medical Association identified poor diet as the primary reason why Americans are so unhealthy compared to other developed countries.

The portion control solution

Another study, published in the April 2013 issue of the International Journal of Obesity shows that a prepackaged portion control diet plan can be a viable solution to this intractable problem.

Researches at Tufts Medical Center in Boston conducted a rigorously controlled year-long study comparing the results of dieters on the Medifast 5 & 1 Plan with dieters given advice on how to achieve the same nutrition and calorie intake independently.

A total of 120 men and women from 19-65 years old with body mass indexes ranging from 35 to 50 were randomly assigned to two equally sized groups. The study included a 6-month weight loss phase and a 6-month weight maintenance phase.

Medifast results

At the end of the weight loss phase, people in the Medifast group lost an average of 16.5 pounds (6.7 percent of their starting weight). Those buying and preparing their own diets lost an average of 8.4 pounds (3.4 percent of their starting weight. The Medifast dieters shrank their waists an average of 2.24 inches compared to 1.46 inches for independent dieters. Total cholesterol dropped an average of 8.4 mg for the Medifast group compared to 1.1 mg for the independent group.

Often after a significant caloric restriction a few pounds return as the body seeks equilibrium and the Medifast plan was no exception. However, overall weight loss for the Medifast dieters was an average of 10 pounds, more than twice that of the independent group at 4.4 pounds.

The Medifast 5 & 1 Plan

The Medifast 5 & 1 Plan consists of five pre-packaged meals each day designed to supplement one meal of vegetables and protein prepared at home. The portion control program offers 70 prepackaged foods arranged in multiple combinations totaling 1,000 calories a day. Medifast dieters also receive access to dieticians and recipes for the home-cooked aspect of the plan, which costs about $300 a month.

Source: International Journal of Obesity, HealthWatch MD, Los Angeles Times



Soda pop is often singled out as a prime contributor to obesity and diabetes. It’s well documented that regular consumption of drinks sweetened with fructose are associated with numerous health complications. But new research suggests that if you must drink sugary sodas, you may be able to offset the effects with physical activity.

Fructose and your liver

Many studies have linked drinking sodas sweetened with fructose to wild fluctuations in blood sugar that promote insulin resistance—a condition that prevents the body’s cells from using insulin to metabolize sugar. Insulin resistance progresses to type 2 diabetes.

Unlike other sugars, fructose can only be metabolized in the liver, where all those extra calories are converted to fat. To keep the fat from accumulating, the liver sends it into the bloodstream, which can lead to unhealthy cholesterol profiles. What’s more, at about 250 empty calories per 12-ounce serving, it’s no wonder people with a soda habit are often overweight or obese.

Sedentary soda drinking

Another thing previous studies have in common is their focus on sedentary people, likely because most people in modern society are indeed sedentary. But what about active people who drink soda? Dr. Amy Bidwell sought to answer that question with two studies she conducted at Syracuse University recently reported on in the New York Times.

Bidwell, who is now an assistant professor of exercise science at the State University of New York in Oswego, recruited 22 student volunteers who underwent health screenings and filled out diet questionnaires. To determine a baseline for everyday movement, they wore physical activity monitors for a week.

Fructose and physical activity

The volunteers were then separated into two groups. Half were instructed to cut their everyday movement in half. The others doubled their movements to the tune of at least 12,000 steps a day—about five and a half miles for the average person.

All the while, they all drank enough sodas to ingest the average American fructose intake—75 grams a day, or about 500 calories. Their diets were adjusted to compensate for those extra calories so they wouldn’t gain weight.

Swift health declines

After two weeks, they were tested again and then switched modes. Dr. Bidwell published her findings in two separate journals. Her report in Medicine & Science in Sports and Exercise focused on how just two weeks of sedentary soda consumption increased levels of LDL “bad” cholesterol and blood markers for inflammation throughout the body.

Rapid recovery

Writing in the European Journal of Clinical Nutrition, she reported on how their fructose intake sent them into a state of insulin resistance and on the path to type 2 diabetes. Fortunately, when the volunteers switched from sedentary to active mode, their cholesterol and blood sugar levels went back to normal, even though they continued drinking sodas.

Burning soda calories

The takeaway from this research could be that if you insist on drinking sodas with fructose, you must be aware of how calorie dense and nutrition-free they are. Two sodas a day is about 500 calories. Here’s what you need to do to burn all that extra energy before it turns to bad cholesterol and fat:

  • Brisk walking for 90 minutes
  • Run at 6 mph for 45 minutes
  • Do high-intensity Zumba for an hour
  • Run stairs for 45 minutes
  • Swim for 65 minutes
  • Pilates or yoga for two hours
  • Clean your house for 2 hours
  • Work in your garden for 1.5 hours


New York Times


Fitness Blender



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