Quick Start Guide

Diabetes friendly

Hear t healthy

Fully for tified

Clinically proven

Physician recommended

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 1

CONTENTS

•Let’sgetstarted................................................................................ page2

•Medifast5&1Plan......................................................................... page3

•Lean&GreenMeal:Lean................................................................. page4

•Lean&GreenMeal:Green............................................................... page6

•Samplemealplans.......................................................................... page7

•Tipsforsuccess................................................................................ page8

•Dailysuccesstracker........................................................................ page10

•Whichshakeisrightforyou?............................................................ page12

•Transition........................................................................................ page14

•Maintenance................................................................................... page15

•Questionsandanswers.................................................................... page17

•MyMedifast..................................................................................... page19

•Customercareandsupport............................................................... page20

Valuable contactsOrdersandinformation:

•Toll-free:1-800-638-7867

•Online:ChooseMedifast.com

Seepage20foradditionalcontactinformation.

MyMedifast: MyMedifast.comAvibrantonlinecommunitywhereyoucanshareyourMedifastjourneywithothers,encourageoneanother,addressquestionsandconcerns,andmakenewfriends.Seepage19formoreinformationaboutMyMedifast.

Welcome to MedifastCongratulations! You’vetakenamajorfirststepincontrollingyourweightandimprovingyourhealth,andMedifastisreadytohelpyou,startingrightnow.

How Medifast works

MedifastMealsareindividuallyportioned,calorie-andcarbohydrate-controlled,andlow-fat.EveryMealprovidesadequateprotein,andisfortifiedwithvitaminsandminerals.TheMedifastProgramwasdevelopedbyphysiciansandisclinicallyproventobesafeandeffectiveforweightloss.TheMedifast5&1Plancreatesafat-burningstateinyourbodywhilekeepingyoufeelingfull,soyoucanloseweightquicklywhilepreservingmuscletissue.

With Medifast…

•Youeat6mealsaday,soyou’renothungry

•Youloseweightfast–2to5poundsaweek,onaverage

•WithaVarietyPackage,youpayabout$10day–lessthanthe$16perdaythatthe averageAmericanspendsonfood

•YourMedifastMealsgowithyouanywhere,sothePlanfitsinwitheventhebusiestlifestyles.

Mostimportant,Medifastincludesspecificprogramsfortransitionandmaintenancephasestosupportyouandyournew,healthierweightforthelongterm.

Let’s get startedThefirstthreedaysontheMedifast5&1Planarecriticaltoyoursuccess,soyourstartdayshouldbeatatimewhenyoudon’tanticipateanyspecialeventsthatinvolvealotoffood.Getreadytocommittoyour5&1Plan,andlastingchangesforyournew,healthierlife.

Consult with your physician

WerecommendthatyoucontactyourphysicianorqualifiedmedicalpractitionerbeforestartingMedifast,andstayinregulartouchthroughoutyourweight-lossprogress.You’llwantyourdoctor’ssupervisionifyouare…

•Overage70

•Underage18

•Livingwithdiabetes,hypertension,orotherseriousmedicalcondition

•Takingmedications,especiallythosefordiabetes.

This program and any of its materials do not in any way constitute medical advice or substitute for medical treatment.

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 2

The Medifast 5 & 1 PlanOne simple plan, every day:

5 Medifast Meals

Eachday,youchoose5Mealsfromover60different,deliciousMedifastchoices,includingshakes,soups,stew,chili,oatmeal,scrambledeggs,fruitdrinks,icedteas,hotdrinks,bars,andpuddings.Limitonebarperday,astheyarehigherincaloriesandcarbohydratesthanotherMedifastMeals.PlentyofMedifastMealchoicesarevegetarian-friendly–consultChooseMedifast.comformoreinformationtomeetyourindividualneeds.

1 Lean & Green Meal

Enjoy1mealofleanproteinandnon-starchyvegetablesatanytimethatworkswithyourschedule.Youcanprepareityourself,grabitonthego,orenjoyitinarestaurant–aslongasyoufollowtheLean&GreenMealguidelines(pages4–6).

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 3

Lean & Green Meal: The “Lean”

LEANER:

Fish - swordfish, trout, halibutChicken - breast or white meat without skinGround turkey or other meat - 95 – 97% leanTurkey - light meat

MEATLESS OPTIONS:Tofu (extra firm variety) 15 ounces2 whole eggs plus 4 egg whites

Choose a 6 oz portion & 1 Healthy Fat Serving*

LEAN:

Fish - salmon, tuna (blue fin steak), catfish (farmed)

Lean beef - beef steak, roast, ground beefLambPork chopPork tenderloinGround turkey or other meat - 85 – 94% leanTurkey or chicken - dark meat

MEATLESS OPTIONS:3 whole eggs (limit to 1 time per week)

Tofu (firm and/or soft variety) 15 ounces

Choose a 5 oz portion (No Healthy Fat Servings required)

LEANEST:

Fish - cod, flounder, haddock, orange roughy, grouper, tilapia, mahi mahi, tuna (yellow fin steak or canned in water), catfish (wild)

Shellfish - crab, scallop, shrimp, lobsterGame meat - deer, buffalo, elk

Ground turkey or other meat - >98% lean

MEATLESS OPTIONS:14 egg whites2 cups of EggBeaters®

Boca Burger®, Morningstar Farms®, or Gardenburger®: Choose a variety with less than 6 grams of carbohydrates per patty. serving size: 2 patties

Choose a 7 oz portion & 2 Healthy Fat Servings*Choosemeatsthataregrilled,baked,broiled,orpoached—notfried.

*SeeHealthyFatServingoptionsonpage5.

NOTE:Servingouncesrepresentcookedweight(notraw).

Foradditionalmeatlessoptions,visitChooseMedifast.com.

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 4

Healthy Fat ServingsAsmallamountofhealthyfatisessentialforyourbody,helpingyouabsorbcertainvitamins,suchasA,D,E,andK.Fatgivesyouasatisfyingsenseoffullnesswhenyoueat,andisessentialforyourgallbladdertofunctionproperly.Notallfatsarecreatedequal.Limityourintakeoftransandsaturatedfats,foundinthingslikebutter,forbestoverallhealth.

HereareexamplesofHealthyFatServingsallowedonthe5&1Plan.Add0–2servingsdailybasedonyourleanchoices(page4):

•1teaspoonofcanola,flaxseed,walnut,oroliveoil

•5–10greenorblackolives

•upto2tablespoonsoflow-carbohydratesaladdressing(containinglessthan6gramsof carbohydrateandapproximately5gramsoffatperserving)

•1teaspoonoftransfat-freemargarine.

ForadditionalHealthyFatServingoptions,visitChooseMedifast.com.

Condiments and seasoningsEnjoyupto3servingsaday.Eachofthefollowingequalsoneserving:

•½teaspoonofdriedherbsandspices,catsup,BBQsauce,orcocktailsauce

•1tablespoonofyellowmustard,tomatosalsa,soysauce,freshherbs,unsweetenedmilk orsoymilk,balsamicvinegar,choppedonion,orlemonorlimejuice

•Upto2tablespoonsofsugar-freeflavoredsyrup(Torani®,DaVinci®,etc.)

•1packetofartificialsweetenersuchasEqual®orSplenda®

•Upto3tablespoonsofhotsauce,Tabasco®sauce,orred,white,orcidervinegar.

Foramorecomprehensivelistofcondimentsandportionrecommendations,visitChooseMedifast.com.

Optional snacks(Note:SnacksarenottobeeateninplaceofMedifastMeals.)

Inadditiontoyour5MedifastMealsand1Lean&GreenMeal,youmaychooseoneofthefollowingoptionalitemsperday:

•3celerystalks

•1fruitflavoredsugar-freePopsicle®

•½cupofsugar-freegelatindessert,suchasJello®

•Upto3piecesofsugar-freegumormints

•2dillpicklespears.

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 5

Celery (1/2 cup)Collards, fresh/raw (1 cup)Cucumber (1/2 cup)Endive (1 cup)Green leaf ( 1 cup)Lettuce, butterhead (1 cup)Lettuce, iceberg (1 cup)Mushroom, white (1/2 cup)Mustard greens (1 cup)Radishes (1/2 cup)Romaine lettuce (1 cup)Spinach, fresh/raw (1 cup)Spring mix (1 cup)Sprouts: alfalfa, mung bean (1/2 cup)Turnip greens (1/2 cup)

Watercress (1 cup)Asparagus (1/2 cup)Cabbage (1/2 cup)Cauliflower (1/2 cup)Eggplant (1/2 cup)Fennel bulb (1/2 cup)Kale (1/2 cup)Mushroom, portabella (1/2 cup)Spinach, cooked (1/2 cup)Summer squash: zucchini, scallop (1/2 cup)

Broccoli (1/2 cup)Cabbage, red (1/2 cup)Collard or mustard greens, cooked (1/2 cup)Green or wax beans (1/2 cup)Kohlrabi (1/2 cup)Okra (1/2 cup)Peppers: green, red, yellow (1/2 cup)Scallions, raw (1/2 cup)Summer squash: crookneck, straightneck (1/2 cup)Tomato, red ripe (1/2 cup)Turnips (1/2 cup)Winter squash: spaghetti squash (1/2 cup)

LOWER CARBOHYDRATE HIGHER CARBOHYDRATE

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 6

Lean & Green Meal: The “Green” Enjoy3servingsofvegetables,raw,steamed,grilled,baked,orboiled—notfried.

Allvegetablespromotehealthfuleating;however,duringtheweight-lossphaseofyourplan,wedoeliminatethehighest-carbohydratevegetables(suchascarrots,corn,peas,potatoes,onions,andbrusselssprouts)inordertoenhanceyourweight-lossresults.OnceyoutransitiontotheMaintenancephaseoftheprogram,weencourageyoutoincludeALLvegetablesforlong-termhealth.

AllvegetablesontheMedifastGreenOptions(approvedvegetable)listcanbeusedinconjunctionwiththe5&1Plan.Thischartwillhelpyouidentifytherelativecarbohydratelevelsoftheseapprovedvegetables.Ifyouhitaweight-lossplateauorarehavingtroubleachievingthefat-burningstate,werecommendyouchoosevegetablesprimarilyfromthelowercarbohydrateside,asopposedtochoicesfromthehighercarbohydrateside.

*Note-Theoptimalfat-burningstatecanbeachievedwithatotaldailycarbohydrateintakeofapproximately80-85grams.Ifyoufinditdifficulttolimityourcarbohydrateintaketothislevel,tryreducingtheuseofcondimentsand/orchoosenottoconsumeadailysnack.

Sample Meals for the 5 & 1 Plan

Planningwhatyou’lleateachday–andwhen–isanimportantkeytosuccesswiththeMedifast5&1Plan.Belowaretwosamplemealplanstogiveyouanideaofhowtheplancanworkforyou.Werecommendeatingevery2to3hours.Mealplanscanbemodifiedaccordingtoyourownfoodpreferencesandschedule.

Remember,youcanhaveyourLean&GreenMealanytimeyoulike.YoucanalsodivideyourLean&GreenMealintotwoequalportionsandconsumeoneatlunchandtheremainderwithyourdinner.Forexample,tryhaving3ounceschickenbreastwith½cupofbroccoliatlunchand3ounceschickenbreastwith1cupofzucchiniatdinner.Eatonlythespecifiedamountsofmeatandvegetableportionseachday,andbesuretoalwaysgetinyour5MedifastMeals.

You’llfindlotsofrecipesandmealplanningtoolsonChooseMedifast.com.

DAY 1

Meal#1:Breakfast Medifast scrambled eggs

Meal#2:Mid-morning Medifast dutch Chocolate shake

Meal#3:Lunch Medifast Cream of tomato soup sprinkled

with parsley flakes

Meal#4:Afternoon Medifast Caramel Nut Bar

Lean&GreenMeal:Dinner 5 oz grilled salmon, 1-½ cups

cooked asparagus

Meal#5:Evening Medifast french Vanilla shake

DAY 2

Meal#1:Breakfast Medifast apple Cinnamon oatmeal Meal#2:Mid-morning Medifast Cappuccino Recipe suggestion: Mix your Cappuccino with 1 tbsp of sugar-free french vanilla syrupLean&GreenMeal:Lunch 6 oz grilled chicken breast, 2 cups romaine lettuce, ½ cup total diced tomatoes, cucumber, and celery, 2 tbsp low-carb salad dressingMeal#3:Afternoon Medifast strawberry Crème shakeMeal#4:Dinner Medifast Chicken Noodle soupMeal#5:Evening Medifast Chocolate Pudding

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 7

Tips for success on the Medifast 5 & 1 Plan

The first few days

Achievingthefat-burningstateontheMedifast5&1Plantakestwotofivedays.Duringthistimeyoumayfeeltired,hungry,orirritable,and/orexperienceheadachesorlightheadednessasyourbodyadjusts.

Thisistemporary,sohanginthere.Withinabout72hoursyoustarttoburnfat,andyou’llfeelenergizedandlesshungry–andyou’llgetthethrillofseeingresults.

Herearesometipstogetyouthroughthefirstfewdays:

•Ifyou’rereallystrugglingwithhungerorfatigueinyourfirstdays,don’tgiveup:HaveanextraMedifast Shake,andsticktoyourprogramthefollowingday.

•Staybusyandoccupied.

•Avoidtemptingsightsandsmellsoffoodsuntilyou’restrong.

•LogontoMyMedifast.comandchatwithothernewcomers–aswellasmorelong-termcustomers–who canoffersupportandencouragement.

Going forward

Herearemorewaystomakeyourweight-lossphaseeasierandmoreeffective:

Eat every 2 to 3 hours:Eatingconsistentlywillkeepyoufeelingfullandhelpyouloseweightandestablishahealthylifestylehabit.

Don’t skip meals:Makesureyoueatallsixmealseachdaytokeepyourbodywellnourishedandyourmetabolismactive.

Eat slowly:Spendatleast15minuteseatingeachmeal.Youcancutbarsintosmallerpiecestoslowyourselfdown.

Drink lots of fluids:Drinkatleast8cups(64oztotal)ofwatereachday,aswellasanycalorie-freebeveragessuchasunsweetenedhotoricedtea,herbalteas,coffee,dietsodas,andsugar-freedrinkmixes.

Limit caffeine:Yourlow-calorieMedifastMealscanmakeyoumoresensitivetocaffeine,solimitcoffeeandothercaffeinatedbeveragesto3servings(or300milligramstotalcaffeine)eachday.

Avoid alcohol:Alcoholaddscaloriesandmayincreaseyourappetite.Evenonedrinkperday(includinglow-carbversions)canslowdownyourweightloss.

Keep a journal:It’simportanttotrackyourprogress,andtheMyMedifastWebsite(www.MyMedifast.com)makesiteasy.Plus,youcanshareyourthoughtswithotherswhoarelosingweightonthe5&1Plan.

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 8

Exercise: Exerciseisanecessarycomponentforweightmanagementandoverallhealth.

•If you are not exercising regularly when you start the Medifast 5 & 1 Plan, you should wait 2 to 3 weeks before you begin an exercise program.

•Takeitslowatfirst–just10or15minutesaday–andgraduallyincreasethetimeandintensityofyour activity.

•Choosesomethingyouenjoyandcanstickwith,suchaswalking,swimming,orbikeriding,and makeitadailyhabit.

•If you already exercise, cut back on your workout routine by half (decrease intensity, time, or frequency) for your first couple of weeks on Medifast while your body adjusts to the lower calorie food intake.

•Limitexercisetoamaximumof45minutesofvigorousactivitydaily,soyou’renotburningmorecaloriesthan you’retakinginonthe5&1Plan.

•Wheneveryouexercise,besuretolistentoyourbodyanddon’tpushyourselfpastyourlimit.Stopimmediately ifyoufeelfaintorlightheaded.

•Drinkplentyofwater,especiallyifyouareexercisingoutsideinwarmweather.

Seeing resultsSomepeoplemayloseweightmorerapidlyduringthefirstfewweeksoftheMedifast5&1Plan,thenexperienceslightlyslower,yetsteady,resultsastheygoalong.Weighingyourselfinaconsistentmannerisimportant.Usethesamescaleatthesametimeofday,andwearthesametypeofclotheseachtime.Besuretoconsiderotherfactorssuchaswhetheryou’relosinginchesornoticingadifferenceinhowyourclothesfit.Evenifyou’refollowingthe5&1Planproperly,youmayexperienceatemporarychangeinbodyweightfromtimetotime,evenatdifferenttimeswithinoneday.So,inadditiontoweighingyourself,takeintoaccounthowyourclothesarefittingandhowyoufeel.

Hitting a “plateau”Atsomepoint,youmayfindthatyourrateofweightlossslowsdownorseemstostop.

Ifyounoticeyouhaven’tlostanyadditionalweightwithinthepasttwoweeks,youcan:

•Besureyouaregettingin5MedifastMealseachdayandfollowingtheLean&GreenMealrecommendations.

•Reducethetotalcarbohydratesinyourplan.RevisityourLean&GreenMealoptionsandchoosethelower carbohydratevegetablesfromtheGreenOptionslist(page6).

•Considertemporarilyskippingtheoptionalsnacktodecreaseyourtotaldailycarbohydrates.

•Evaluateyourcondimentchoicestodecreaseyourtotaldailycarbohydrates.

•Addafewmoreminutesofdailyexercise.

•TrytheMomentum by Medifastproducts,whicharedesignedtoboostyourmetabolismandhelpyouburn morecalories(page17).

Remember,donotskipanyMedifastorLean&GreenMeals–yourmetabolismcouldslowdownandcauseyoutoloseweightmoreslowly.

Reaching your goalYoucanstayonthe5&1Planuntil:

•You’velostyourdesiredamountofweight.

•Yourdoctordeterminesyou’rereadyforthetransitionphase.

•Youbecomepregnantordeveloponeofthecontraindicationslistedonpage17.

ThebestpartaboutMedifastisthatonceyou’velosttheweight,thereareresourcetoolssuchastheTransition & Maintenance Guidetohelpyoukeepitoffforlife.Readaboutthesephasesonpages14-16.

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 9

Medifast Meals

optional snack

Lean & Green MealLean Protein

salad/Vegetable

Glasses of water (8 oz)

how i felt today: exercise/activity:

good okay yucky

1 2 3 4 5 6 7 8(check off each box)

(write time of meal in each box) 1 2 3 4 5

date:

Beginning of Week Weight:

end of Week Weight:

5 & 1 PlanDaily Success Tracker(COPY THIS PAGE TO CREATE YOUR OWN SUCCESS JOURNAL)

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 1 0

“Iam30yearsold,andeversinceIhadmysontwoyearsagoIhadweighed180pounds.IwasunhappywiththepersonIsawlookingbackatmeinthemirror.WhenIcameacrosstheMedifastWebsite,Iwasimmediatelyintrigued.

“Whatappealedtomemostwasthatitseemedlikeitwouldbeveryeasytofollow.Ithadquick,on-the-gooptionsforaworkingmomlikeme,andIwouldn’thavetospendmywholedaythinkingaboutwhenandwhatIwasgoingtoeat.

“WhenIplacedmyfirstorderIdidsowiththeskepticismofapersonwhohasstruggledwithdietsandweightlossforover10years.But15weekslaterIamthrilledtoreportthatIammorethanasatisfiedcustomer:I’maMedifastsuccessstory!

“Medifasthelpedmetakecontrolofmyweightstruggle,breaksomeverybadhabits,anddevelopnewhealthyones.Afterlosing43pounds,Inolongerdreadgoingintoafittingroom.ThewomanIseenowinthemirrorcan’thelpbutsmileback!”*

–Dana

CHOOSEMEDIFAST.COM • 800-638-7867 11

*Resultsnottypical.Consultyourphysicianbeforebeginningaweight-lossprogram.

A Medifastsuccess story

Which Medifast Shake is right for you?AllMedifastMealscanbeusedinthe5&1Plan,includingspecialshakesforspecialneeds.

Medifast 55 ShakesFor women

•11gramsofproteinand25essentialvitaminsandminerals

•Soy-based,heart-healthy,andlow-lactose.

Medifast 70 ShakesFor men, and women who prefer additional protein

•14gramsofproteinand25essentialvitamins andminerals

•Soy-based,heart-healthy,andlow-lactose.

Medifast Ready-to-Drink ShakesFor those on the go

•11gramsofproteinand25vitaminsandminerals

•Heart-healthyandlactose-free

•Convenient,on-the-gopackaging.

Medifast PLUS for Appetite Suppression ShakesFor extra appetite suppression

•15gramsofproteinand25vitaminsandminerals

•ContainsSuperCitriMax®,anaturalingredientto curbyourappetite*

•Soy-based,heart-healthy,andlow-lactose.

Momentum by MedifastFor an extra metabolism boost

•100mgofcaffeineand90mgofEGCGtoenhancefatburningand decreaseappetite

•Usingupto3productsperdaycanhelpyoubreakthroughaweight-lossplateauandmaintainweightinyourmaintenancephase.

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 1 2

*ThesestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.Thesestatementsarenotintendedtodiagnose,treat,cure,orpreventanydisease.

Health management shakesThesespecialshakeshelpyouloseweightwhileaddressingmedicalconditions.Enjoy1to3eachdayaspartofyour5&1Plan,orforgeneralnutrition.Donotchangethedosageofordiscontinueprescribedmedicationwithoutconsultingwithyourdoctor.Do not use more than one type of Health Management Shake per day.

Medifast PLUS for Women’s HealthFor menopause

•Containsblackcohosh,echinacea,andchastetreeberry,whichmayhelp reducesymptomsofmenopause*

•Maybeanalternativetohormonereplacementtherapy.*

Medifast PLUS for Joint HealthFor painful joints

•Containsglucosamineandchondroitin,whichmayhelpreducethepain associatedwitharthritisandhelprepairdamagetojoints.*

Medifast PLUS for Coronary HealthFor coronary support

•ContainscoenzymeQ10,aminoacids,andpycnogenol,whichmayhelp protectyouagainstheartconditions.*

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 1 3

*ThesestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.Thesestatementsarenotintendedtodiagnose,treat,cure,orpreventanydisease.

TransitionThere’slifeafterweightloss,anditstartswithMedifast’sTransitionPlan.Onceyou’vereachedyourweight-lossgoal,it’stimetomakethetransitionintolifelonghealthiereating.Theideabehindthetransitionphaseistograduallyincreaseyourcalorieintakeovertime,whilere-introducingawidervarietyoffoods.

Ingeneral,howlongyouspendinthetransitionphasedependsonhowmuchweightyouhavelost:

•Ifyoulostlessthan50pounds,transitiontakes8weeks

•Ifyoulost50–100pounds,allow12weeks

•Ifyoulostover100pounds,allow16weeks.

Sample transition chart

*Fresh,or,ifcanned,unsweetenedandpackedinjuice,notsyrup.**Grilled,baked,poached,orbroiled–notfried.***Examples:1sliceofwholegrainbread,½wholegrainEnglishmuffin,¾cuphigh-fibercereal,½cupwholewheatpasta,or½cupbrownrice.

Thissamplereflectsan8-weektransitiontoanultimategoalof1,500caloriesadayforweightmaintenance.Yourtransitionneedsmaybedifferentdependingonyourgender,age,height,weight,andactivitylevel.

TheMedifast Transition & Maintenance Guidehelpsyoucreateanindividualizedapproachtostayingatyournew,healthierweight.GetyourfreecopyonChooseMedifast.com.

WeekTarget # of

caloriesMedifast

MealsLean & Green

MealsAdditions

1 900-1050 5 1 1 cup of your favorite vegetables

2 900-1050 4 1

1cupofyourfavoritevegetablesAND1 medium piece of fruit OR½ cup cubed fruit or berries*

3 1000-1150 4 1

1cupofyourfavoritevegetablesAND1mediumpieceoffruitOR½cupcubedfruitorberries*AND½ cup low-fat or fat-free dairy

4-8 1350-1500 3 1

1cupofyourfavoritevegetablesAND1mediumpieceoffruitOR½cupcubedfruitorberries*AND½cuplow-fatorfat-freedairyANDadditional 4 – 6 oz serving of lean meat** AND 1 serving of whole grain ***

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 1 4

MaintenanceOnceyou’vecompletedyourtransitionphasesuccessfully,you’rereadytosustainyourweightlossandimprovedhealthforgood.Monitoringyourweight,balancingyourcalories,makingsmartfoodchoices,andstayingactivecanhelpyoukeepwhatyou’veworkedsohardtoachieve.

Likethetransitionphase,themaintenancephaseisn’tone-size-fits-all.Yourgender,age,height,weight,andactivitylevelwilldetermineyourcalorierequirements.MakesureyouorderyourfreecopyoftheMedifast Transition & Maintenance GuideonChooseMedifast.com.

Hints for lifelong healthy eating:

•Eatbreakfasteveryday.

•Continuetoeat6 small mealsaday.

•Continuetoweigh yourselfeveryweek.

•Beginorcontinuetoexercisedaily.

•Makevegetablesaccountfor½ofyourplateatmealtime.

•Eatatleast2servingsoffruiteachday.

•Chooselean cuts of meatin4–6ozservings(aboutthesizeofonetotwodecksofcardsoracomputermouse).

•Bake, grill, steam, poach, and broil.Avoidfriedfoodsandcreamsauces.

•Readfood labelsforservingsizeinformation.

•Drinkcalorie-free beverages,includingplentyofplainwater.

•Restaurantservingsare2to4timeslargerthannormal.Geta“to go” boxwhenyouorderatarestaurant andputatleasthalfofyourmealintheboxassoonasit’sserved.Or,split your mealwithsomeone.

•Ordersauce or dressing on the side,anduseonlyaportionofit.

•EnjoythesuperiornutritionofMedifast Mealsaspartofyourlifelongapproachtohealthyeating.

•Stayintouchwithyour friends on MyMedifast,andreachouttonewMedifastusers:It’sagreatway tomakeyournewbeginninganinspirationtosomeoneelse.

If you regain weight

Ifyouregainfiveormorepounds,considergoingbackontheMedifast5&1Planforafewweeks.Thinkofitasashort-termrefreshertoputyoubackwhereyouwanttobe.

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 1 5

Finally,ifyou’veregainedweight,takeanhonestlookatwhy,andseeifthereareareasinyourlifewhereyoucanmakelastingchanges.Watchportionsizes,reducestress,andtakestepstoaddresstheemotionalissuesthatcanundermineyoursuccess.

Plan ahead

TakingadvantageofMedifastVarietyPackagesandourV.I.P.Membershipprogramcanhelpmakesureyoudon’trunoutofMedifastMeals.Makesureyouorderatleasttwoweeksbeforeyoursupplyrunsout.Forfastorders,youcanrequestexpeditedshippingbycallingCustomerCareat(800)638-7867.

PerMonth

Pounds

Potential weight re-gain AVOIDED with the use of Momentum by Medifast

0PerYear

1

2

3

4

5

6

7

8

9

10

Foranextrametabolismboost,try

EachMomentumMealorFlavorInfuserTMcontains100mgofcaffeineand90mgofEGCGtoenhancefatburninganddecreaseappetite.MomentumbyMedifastisspecificallydesignedtohelpyoubreakthroughaweight-lossplateauandmaintainweightinyourmaintenancephase.*

by Medifast

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 1 6

*Eva

luat

ion

ofm

etab

olis

m-b

oosti

ngb

ever

ages

on

resti

nge

nerg

yex

pend

iture

.Jas

on

Phar

mac

eutic

als,

Inc.

Ow

ings

Mill

s,M

D.(

Publ

icat

ion

pend

ing)

.

Questions and answersQ.Are there any medical conditions or medications that would prohibit me from using the Medifast 5 & 1 Plan to lose weight?

A.Ifanyofthefollowingapplytoyou,youshouldNOTusetheMedifast5&1Planwithoutyourdoctor’sapproval:

•Heartattackwithinthelast3months

•Unstableangina

•Recentorrecurringstrokesormini-strokes

•Severeliverorkidneydisease

•Clottingdisorders

•Activecancers

•Historyofeatingdisorders

•Historyofseverepsychiatricillness

•Regularuseoforalcorticosteroids(morethan20mg/day)

•Lithiumuse

•Type1diabetes

•Pepticulcerdisease

Q.What about other prescription medicines?

A.Mostprescriptionmedicationswillnotinterferewiththe5&1Plan.However,asyouloseweight,yourdosagemayneedtobeadjusted.Checkwithyourdoctorifyouareusingdiuretics(waterpills),anti-seizure,orthyroidmedications.

Q.Are antacids okay?

A.Over-the-counterantacidsandacidblockersareacceptablewhileyou’reontheMedifast5&1Plan.

Q.What if I have diabetes?

A.Ifyou’retakingmedicationfortype2diabetes,makesureyouinformyourdoctorBEFOREstartingtheMedifast5&1Plan,sincelosingweightmayaffectyourmedicationrequirements.Ifyouhavetype1diabetes,the5&1Planisnotrightforyou.PleasecheckwithyourdoctortoseeifyoucanincorporateMedifastMealsintoyourmedically-approveddiet.

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 1 7

HeartHealthy

FullyFortified

Q.What about high blood pressure?

A.ConsultyourdoctorBEFOREstartingtheMedifast5&1Plan,becauseasyouloseweight,yourbloodpressuremaygodown,andyourmedicationsmayneedtobeadjustedtoavoidfeelingsoftirednessorweakness.

Q.What if I’m pregnant or breastfeeding?

A.YoushouldnotuseMedifastasaweight-lossprogram,sinceyourbodyhasahighercaloricneedwhilesupportingababy,butyoumayhaveMedifastMealsaspartofyoureatingregimenifyourdoctorallows.

Q.What if I’m lactose intolerant?

A.Youcanuseanon-prescriptionenzymesuchasLactaid®orstickwithanyofMedifast’slow-lactoseandlactose-freeselections.Call(800)638-7867orvisitChooseMedifast.comformoreinformation.

Q.What if I’m not feeling well?

A.Chancesareyou’llfeelgreatonMedifast,especiallyafterthefirstweekwhenyourbodyhasadjustedtothe5&1Plan.Ifyoucontinuetonotfeelwell,consulttheNutritionSupportteamoryourdoctor.

Q.What if I get constipated?

A.You’reeatingless,whichcancauselessfrequentbowelmovements.Ifyoufeelconstipatedorexperiencehardstools,try:

•Morefluidsandmorephysicalactivity.

•1–2tablespoonsofcanola,flaxseed,oroliveoil.

•Sugar-freefibersupplement(minimumdoseforeffectiveness).

•Astoolsoftenerorlaxativeifneeded.

•ChoosinghigherfibervegetablesfromtheGreenOptionslist,suchas broccoli,okra,spinach,orturnipgreens.

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 1 8

ClinicallyProven

PhysicianRecommended

MyMedifast—Your FREE personal support systemStudiesshowthatcaringsupportfromotherscanbeapowerfulfactorinsuccessfulweightloss.That’swhyMyMedifastwascreated–toprovideinspiration,encouragement,tools,andinformationtoenhanceyourexperiencewiththeMedifastProgram.

A community of people who understand firsthand

OnMyMedifast,you’llmeetthousandsofMedifastcustomersreadytowelcomeyouandshareexperiences,laughs,tears,challenges,andvictories,largeandsmall.Plus,youcangetpersonalizedsupportfromMedifast’sRegistered,LicensedDietitiansandCertifiedPersonalTrainers.

It’s easy to get involved:

1.Introduceyourself!Setupyourcommunityprofileandstartconnectingwithothersinstantly. 2.SearchforotherMyMedifastuserswhoshareyourinterestsandgoals. 3.Shareyoursuccessandgetsupportfromothersindiscussionboardsandchatroomsthatareopen24/7. 4.Createblogswhereyoucanpostjournals,photos,andvideos,andcheckuponwhatotherMedifast customershavetosay.

Easy, interactive tools to help you chart your progress – and more

MyMedifastwasdevelopedspecificallyfortheMedifastProgram,andhelpsyou:

•Trackyourprogresswithdailyreportsandcustomizablegraphs.

•Recordyourmealplans,weightloss,exercise,andmeasurements.

•Getsuggesteddailymealplansbasedonyourfavoriteproducts.

•Stayorganizedwithconvenientonlinejournals.

•Printyourmealplanswhenyou’reonthego.

Other benefits of your MyMedifast membership

TheMyMedifastLibraryisfullofinformationandresourcestohelpyouwithanyphaseoftheMedifastProgram.MyMedifastalsogivesyouaccesstoexclusivediscounts,specialincentives,andpromotions,includinginsideinformationoncompanyevents,newproducts,andmuchmore!

Signuptoday!

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 1 9

Customer care and support

Nutrition SupportNutritionSupport@ChooseMedifast.com

•ContactaRegistered,LicensedDietitianoraCertifiedPersonalTrainer

•Gethelpwithyourprogram,nutritioninformation,andexerciseguidelines

•Askquestionsaboutproducts

•Getsupport

Customer Care and Support(800) 638-7867ChooseMedifast.com

•Askquestionsaboutproducts

•Orderproducts

•Checkonordersorexchanges

•FindaMedifastpractitionerinyourarea

Payment: HaveyourVisa,MasterCard,Discover,orAmericanExpresscardreadywhenyoucallorlogon(noC.O.D.s).

Shipping:Allordersareprocessedwithin24hoursandshippedthenextbusinessday.Allow5to7businessdaysforstandardshipping,or3to4businessdaysforexpeditedshipping(additionalcharge).V.I.P.Membershipordersof$200ormore(totalaftercouponsanddiscounts)getFREEstandardshippinganywhereintheU.S.Non-V.I.P.Membershipordersof$275ormore(totalaftercouponsanddiscounts)gethalf-pricestandardshippinganywhereintheU.S.

NeedyourMedifast....fast?Forjust$9.95,youcanputyourorderonthefasttrack!AddMedifastTrackExpeditedProcessingtoyourorderandwe’llpushyourordertothefrontofthelinesoyougetyourproductsfasterthanever.

Returns and exchanges:RefertothepolicyprintedonthebackofyourpackingsliporvisitChooseMedifast.comformoreinformation.

C h o o s e M e d i fa s t. C o M • 8 0 0 - 6 3 8 - 7 8 6 7 2 0

MedifastQuickStartGuide:Medifast,Inc.OwingsMills,MarylandMD-GUI0608_QSWeb

“Iwasalwaysonthechubbysidegrowingupandhavestruggledwithmyweightprettymuchallmylife,butIdidn’tgetheavyuntilIgotmarried.Ispentmy20sdepressedaboutbeingoverweight,andfinally,Idecidedtoresolvethisissue,onceandforall,beforemy30thbirthday.Itriedtodoitwithdietandexercise,butwouldalwayslosemotivation,andbymy29thbirthdayIwasbiggerthanever.

“IrealizedthatalthoughIactuallyknowalotaboutnutrition,Ineededthestructureofamealreplacementprogram.IdidresearchandchoseMedifast.

“The5&1Plantookthestressoutofdieting:noplanning,shoppingfororcookingseveralmealsaday,andnocounting!AndIstillgottoeatdinnerwithmyfamilyeachnight.Theweightcameoffconsistently,keepingmemotivatedandontrack.AndwiththeMedifastMaintenanceplanIamconfidentIwillkeeptheweightoffforgood!”*

–Maureen

CHOOSEMEDIFAST.COM(800) 638-7867

Before

*Resultsnottypical.Consultyourphysicianbeforebeginningaweight-lossprogram.

Maureen lost75 pounds!*

Save with a

Medifast V.I.P.

MembershipVisit ChooseMedifast.com

for details

A Medifast success story