Are you considering the Optavia diet but wondering if you’ll have to give up your beloved bacon?
We’ve got good news for you!
While there are some limitations, bacon can still be a part of your Optavia meal plan.
In this article, we’ll explore the guidelines for incorporating bacon into your diet and offer some alternatives to help you reach your weight loss goals.
So sit back, relax, and let’s dive into the world of bacon on Optavia!
Can You Eat Bacon On Optavia?
If you’re new to the Optavia diet, you may be wondering if bacon is allowed. The answer is yes, but with some restrictions.
According to Optavia guidelines, bacon should not be used as your main protein source during the weight loss phase due to its high sodium and saturated fat content. While bacon can provide a significant amount of protein, it also contains a lot of calories, which can hinder your weight loss progress.
However, during the transition and maintenance phases, you can enjoy 2 oz of Canadian bacon as your main lean option. Canadian bacon has fewer calories and less saturated fat compared to regular bacon, making it a better choice for those looking to maintain their weight loss.
Understanding The Optavia Diet
The Optavia diet is a weight loss and maintenance plan that prescribes portion-controlled meals and snacks, with a focus on reducing overall calorie intake. The diet is designed to help people lose weight and fat by limiting calories and carbs through portion-controlled meals and snacks. The Optavia 5&1 plan limits calories to 800–1,000 per day, divided among 6 portioned-controlled meals. The plan includes a mix of purchased, processed food created by the company, called “fuelings,” and homemade “lean and green” meals. The program doesn’t call for counting carbohydrates or calories but instead prescribes up to six portion-controlled meals daily.
The Optavia diet is marketed as a weight-loss or maintenance plan that prescribes eating a mix of purchased, processed food created by the company — called “fuelings” — and homemade “lean and green” meals. The program doesn’t call for you to count carbohydrates or calories. Instead, followers add water to powdered food products or unwrap a bar as part of a chosen meal plan. There are reportedly more than 60 options to choose from, everything from shakes to biscuits, soups to puddings — all contain added protein and a probiotic, according to the brand behind the diet.
The Optavia diet minimizes caloric intake, and a calorie deficit (meaning you use more calories for energy than you consume) can result in weight loss. However, while low-calorie diets are effective in terms of short-term weight loss, studies have found that they aren’t as effective for long-term weight loss.
The Optavia diet includes one-on-one coaching sessions with Optavia coaches who help users learn the “Habits of Health.” However, it’s important to note that Optavia coaches are not required to have any kind of certification or nutrition training, so it’s unlikely that most of them are experts.
While the research on the Optavia diet is mixed, some studies have shown greater weight loss with full or partial meal replacement plans compared with traditional calorie-restricted diets. Studies also suggest that reducing overall calorie intake is effective for weight and fat loss — as are low carb diets, at least in the short term. A short-term 16-week study followed 65 people on Optavia’s 5&1 Plan with excess weight or obesity and found that those on Optavia’s 5&1 Plan had significantly lower weight, fat levels, and waist circumference than the control group by the end of the study. Specifically, those on the 5&1 Plan lost 5.7% of their body weight, on average, and 28.1% of participants lost more than 10%.
The Role Of Bacon In The Optavia Meal Plan
While traditional bacon may not be a regular part of the Optavia meal plan, it can still be incorporated in moderation. Bacon can add flavor and variety to your meals, but it is important to keep track of your portion sizes and choose leaner options.
One way to incorporate bacon into your Optavia meal plan is by using turkey bacon or Canadian bacon. These options have less fat and calories than traditional bacon, making them a better choice for weight loss. You can also use bacon as a flavor enhancer in dishes such as salads, soups, and stir-fries.
It is important to note that while bacon can be included in your Optavia meal plan, it should not be the main focus of your meals. Optavia encourages a balanced diet that includes lean protein, healthy fats, complex carbohydrates, and plenty of vegetables.
Guidelines For Incorporating Bacon Into Your Diet
If you’re a bacon lover and want to incorporate it into your Optavia diet, there are some guidelines you should follow to ensure you’re still making healthy choices.
1. Choose Canadian bacon: As mentioned above, Canadian bacon is a leaner option compared to regular bacon. It has fewer calories and less saturated fat, making it a better choice for weight loss and maintenance.
2. Use bacon as a flavor enhancer: Instead of making bacon the main protein source in your meal, use it as a flavor enhancer. For example, crumble some bacon on top of your salad or add it to your omelet for extra flavor.
3. Watch your portion sizes: A reasonable portion size of bacon is about one ounce per person, which comes in at around 44 calories and 1 gram of saturated fat. Stick to this portion size to ensure you’re not consuming too many calories or unhealthy fats.
4. Balance your meals: When incorporating bacon into your meals, make sure to balance it with other healthy options. For example, pair your bacon with some vegetables or whole grains to ensure you’re getting a well-rounded meal.
5. Consider alternative cooking methods: Instead of frying your bacon in a pan, consider baking it in the oven or using an air fryer. These methods can help reduce the amount of fat and calories in your bacon while still providing that delicious flavor.
By following these guidelines, you can still enjoy bacon while on the Optavia diet without compromising your weight loss goals or overall health.
Alternative Protein Sources To Consider
While bacon can be a delicious addition to your meals, there are plenty of other protein sources that can help you reach your Optavia goals. Here are some alternatives to consider:
1. Chicken: Chicken is a great source of lean protein and can be prepared in a variety of ways. Grilled, baked, or roasted chicken breast can be a tasty addition to your Lean and Green meal.
2. Turkey: Like chicken, turkey is another great source of lean protein. Ground turkey can be used in place of ground beef in many recipes, and turkey breast can be sliced and added to salads or sandwiches.
3. Fish: Fish is an excellent source of protein and omega-3 fatty acids. Opt for grilled or baked fish like salmon, tilapia, or cod for a healthy and delicious meal.
4. Tofu: Tofu is a great vegetarian option for those looking to add more protein to their diet. It can be marinated and grilled, added to stir-fries, or crumbled into salads.
5. Eggs: Eggs are a versatile source of protein that can be enjoyed in many forms. Hard-boiled eggs make a great snack, while scrambled eggs can be paired with vegetables for a filling breakfast.
By incorporating these alternative protein sources into your Optavia diet, you can enjoy a variety of delicious meals while still reaching your weight loss goals.
Delicious Bacon Recipes For Optavia-Compatible Meals
If you’re a bacon lover, don’t worry! You can still enjoy the delicious taste of bacon while following the Optavia diet. Here are some Optavia-compatible bacon recipes that are both healthy and tasty:
1. Bacon-Wrapped Asparagus: This recipe is a great way to get your veggies in while also enjoying the delicious taste of bacon. Simply wrap asparagus spears with a strip of bacon and bake in the oven until crispy.
2. Bacon and Egg Breakfast Muffins: These muffins are perfect for a quick breakfast on-the-go. Mix together eggs, almond milk, chopped spinach, and crumbled bacon, then bake in a muffin tin for an easy and delicious meal.
3. Bacon-Wrapped Chicken: This recipe is a great way to add some flavor to your lean protein option. Wrap chicken breasts with bacon and bake in the oven until cooked through.
4. Bacon and Brussels Sprouts Salad: This salad is a great way to incorporate veggies into your diet while also enjoying the salty taste of bacon. Roast Brussels sprouts in the oven and toss with crumbled bacon, sliced almonds, and a light vinaigrette dressing.
Remember, moderation is key when it comes to incorporating bacon into your Optavia diet. Stick to leaner options like Canadian bacon and use it as a flavor enhancer rather than your main protein source. With these delicious recipes, you can still enjoy the taste of bacon while staying on track with your weight loss goals.
Tips For Enjoying Bacon In Moderation
If you’re a bacon lover, you don’t have to completely give it up on the Optavia diet. Here are some tips for enjoying bacon in moderation:
1. Keep portion sizes in check: Stick to 2 oz of Canadian bacon during the transition and maintenance phases.
2. Use it as a condiment: Instead of making bacon the main course, use it as a condiment to top your meal. Crumble bacon on a big green salad or make a healthy, low-fat chicken wrap with grilled veggies and a slice of bacon for some extra-salty, rich flavor.
3. Pair it with vitamin C: To balance out the high sodium content of bacon, pair it with a small glass of orange or vegetable juice or slice up some whole foods like pineapple or kiwi.
4. Try alternatives: If you’re looking for a healthier alternative to traditional bacon, try turkey rashers, smoky-flavored tofu, or tempeh rashers.
5. Add strong-flavored smoked salmon or trout: If you’re looking for a smoky flavor without the high sodium content, add smoked salmon or trout to your meal instead.
6. Replace meat with ‘meaty’ vegetables: Portobello and porcini mushrooms can provide a meaty texture without the high calories and saturated fat.
7. Add spices: To replicate bacon’s smoky flavor and add extra depth, add spices like paprika and chipotle peppers to your meals.
8. Swap for legumes: Legumes like lentils, chickpeas, kidney beans, peas, butter beans, baked beans, or haricot beans can provide protein without the high calories and saturated fat content of bacon.
Remember that moderation is key when it comes to enjoying bacon on the Optavia diet. Stick to these tips and enjoy your bacon guilt-free!