Medifast Weight-Loss Plan Guides & Tools

Guides & Tools

Cover of Quick Start Guide

Medifast Quick Start Guide

Get off to a quick start with this guide, which holds everything you need to know about the 5 & 2 & 2 Plan, from what you should eat and when to what you should expect and when.

This guide gets you off and running on the 5 & 2 & 2 Plan.Download the Medifast Quick Start Guide (English) »

Download the Medifast Quick Start Guide (French) »

Cover for Food Journal

Medifast 5 & 2 & 2 Food Journal

Stay mindful about everything you eat with the help of this convenient, portable journal.

Write it down! If you eat it, jot it in this little book.Download the Medifast 5 & 2 & 2 Plan Food Journal (English) »

Download the Medifast 5 & 2 & 2 Plan Food Journal (French) »

Nutritional Information:

Allergen Catalog | Product Profiles | Product Claims

The First Few Days

Any departure from a usual routine can signal a few physical changes; this is normal. Rest assured that your body will soon adjust to your new healthy nutrition plan.

You can make this adjustment period easier:
  • Pick a good day to start, when you don’t expect any special events centered on food.
  • Stay busy.
  • Remind yourself that you are on a journey to improve your health. Take it one day—or one hour—at a time.
  • Avoid the sights and smells of food, and stay focused on your health goals.

Tips for Success

Make your Medifast Program easy and effective with these tips from our nutrition experts.

Space your meals carefully. Eating every two to three hours helps to control hunger and helps make weight loss steady.

Eat every meal. Skipping meals can affect your nutrient balance and slow your metabolism—and your weight-loss results.

Track your food. Track what, when, and how much you are eating or drinking in the Medifast Food Journal. Also record successes, challenges, feelings, and observations.

Eat slowly and mindfully. Spend at least 15 minutes eating each meal. Cut your food into small pieces, and eat one little bite at a time.

Drink plenty of fluids. Make sure you get at least 64 oz (2 liters) of water each day. You can also have calorie-free beverages, like unsweetened tea or coffee, sparkling water, or diet soda.

Limit caffeine. Don't take in more than 300 mg a day.

Avoid alcohol. Even light versions of alcoholic beverages add non-nutritious calories, stimulate your appetite, and deplete your body of water. Drinking slows your weight loss, so steer clear for the greatest success.

Take pictures of yourself before you start and throughout your weight-loss journey. These pictures will motivate you and remind you of your success.

See additional program recommendations.