This means, their approach to weight loss is different than most fad diets, and the goal . When eating hearty options like roasted garlic mashed potatoes or red bean and vegetable chili mix, add more low-carb vegetables. One of the things that helped me to control my hunger levels on Optavia was choosing the right protein sources. Highly processed foods contain less fiber and fewer beneficial nutrients than a balanced diet with a variety of whole fruits and vegetables. On the Optavia diet, it's recommended that you drink 64 ounces of water per day, although it's encouraged that you talk to your doctor about what qualifies as wateryou do get water from food . Centers for Disease Control and Prevention. Cocoa powder (unsweetened): 1 tsp. Weight regain may be a concern after you stop the program. 1 oz vodka, water, and ice. Awesome low-cal hacks for skinny cocktails. Diet Coke and Optavia are two of the most popular soft drinks on the market. Im no fan of Diet Coke, but if Im drinking a cup at dinner, Ill take it. Fruits infused water (not consuming/squeezing the fruits), Unsweetened tea and coffee (kopi o / teh-o kosong), 100 Plus Zero Sugar (take note of sodium), Sparkling water (no calories and carbohydrates), Coca-Cola Zero Sugar/ Pepsi Black (no sugar), Packet/ bottled Oolong tea (no sugar added). Write for us Carb Diet, Recipes, Desserts, Salads, Appetizers. 1 cup Epsom salts and 4 tbsps of baking soda in a hot bath - soak for 30-40 minutes. The weight loss plan has limited food options and relies largely on packaged, heavily processed meals and snacks. Read More Optavia Snacks vs Fuelings: Whats the Difference?Continue, Are you trying to make progress on the Optavia diet but not quite seeing the results you had hoped for? While these additives are likely safe in small amounts, consuming them frequently on the Optavia diet may increase your risk of side effects. If plain water is not your thing, consider using Optavia approved water enhancers. You should consume a minimum of two servings of fatty fish rich in omega-3 fatty acids every week. Im a dietitian and nutritionist, and I love to cook. I also recommend playing around with your Fuelings. However, you may visit "Cookie Settings" to provide a controlled consent. If plain water is not your thing, consider using Optavia approved water enhancers. I love Diet Coke, and I love those plastic containers. 2023 Eat Proteins. By clicking Accept All, you consent to the use of ALL the cookies. While youre encouraged to cook 13 Lean and Green meals per day, depending on the plan, theyre simple to make and the program includes specific recipes and a list of food options. 2010;7(1). Do you want to learn how you can stick to an Optavia diet without feeling hungry all the time? This cookie is set by GDPR Cookie Consent plugin. Second, we want to remind you that Diet Coke is not a health food. Here are six ways you can stay in ketosis and enjoy a night out on the town. Adding more volume of food almost always helped to keep me feeling more satisfied, with minimum extra calories. But dont worry, there are plenty of Diet Coke alternatives out there that can help you stay on track! In addition to weight loss, some people may be drawn to the Optavia diet because its easy to follow, may improve blood pressure levels, and offers ongoing support. You can save money and develop healthy, sustainable habits by preparing your own meals from whole-foods ingredients or opting for a more sustainable diet program. We include products we think are useful for our readers. On the 5&1 plan, youre instructed to eat 5 Optavia Fuelings and 1 Lean and Green meal each day. I feel a little bit hungry, but my workout class is at 3:30, so I'm going to wait until after my class to have my protein bar. According to the article review published in the Current Obesity Reports Journal, alcohol can make the meal more enjoyable and increase appetite.. Only low carb beverages are allowed, such as water, unsweetened almond milk, coffee, and tea. Sugar is a simple carbohydrate that is easily converted into fat. Pretzels were the ultimate wolf in sheep's clothing type of food. Dont skip your Fuelings. These veggies are divided into lower, moderate, and higher carbohydrate categories, with the following as examples: In addition to lean protein and non-starchy vegetables, a lean and green meal can include up to two servings of healthy fats. I think it depends on you. That means that you can safely add it to your diet without worrying about weight gain. It has no advantages over water and it also has disadvantages. Before starting any meal replacement diet, consider whether you can realistically follow it. In this article, we will explore the topic of vegetarians and Optavia and examine the availability of vegetarian options. OPTAVIA provides resources for making your Lean & Green meals vegetarian. Drink slowly, order your drinks like a single tall, and avoid rounds because they lead to consumption at a faster pace. Best Keto Cocktail - The Keto Mojito | MoscatoMom.com. For weight loss, most people start with the Optimal Weight 5&1 Plan, which is an 8001,000-calorie regimen that the company claims can help you drop 12 pounds (5.4 kg) over 12 weeks. Diet Coke can increase the risk of miscarriage. You have tremendous latitude in what goes into your daily dietand the choices you make can have profound consequences for your health. By Yash November 14, 2021 If you have a heart condition, you may have been told that you can't drink diet soda on Optavia. Dont worry, youre not alone. In all of its plans, Optavia products take the place of several meals consumed throughout the day. Wayne Scott Andersen, DO, co-founder, medical director, Optavia, Baltimore, Jennifer Christman, MHA, RDN, LDN, CPT, clinical nutrition director, Medifast, Inc., Baltimore, Nicole Schillinger-Vogler, RD, LDN, dietitian, personal trainer, Functional Health Center, Philadelphia, Obesity Science & Practice: Randomized Controlled Trial Assessing Two Commercial Weight Loss Programs in Adults With Overweight or Obesity. This means, Optavia does not offer sustainable weight loss. Are you a vegetarian wondering if Optavia is a viable weight loss option for you? While the jury is still out on this issue, there are a few things we can say with certainty. What about other beverages? Additionally, teenagers and people who are nursing have unique nutrient and calorie needs that the Optavia diet may not meet. Although its normal in the beginning to feel extra hungry (as your body adjusts), I started to experiment with my eating schedule, trying different fuelings, and exercise routines to find ways to control my hunger. The Novice Chef | Easy Family-Friendly Recipes, *NEW**News Flash* low carb alcohol does exists, and we're here to tell you all about it! Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet. It has come to our attention that some people are concerned about the ingredients in our product. Necessary cookies are absolutely essential for the website to function properly. Lean Aldi shopping list. While the Optavia diet may be an effective weight loss method for some, it has several downsides to consider. Soon, I learned to distinguish the difference between feeling famished and just having an appetite. The product contains a small amount of caffeine and also has a small amount of sugar to help satisfy your sweet tooth. Diet Dr. Pepper Cherry Vanilla. To join Optavia as a client, you must first connect with a Coach. We recommend drinking 64 ounces of water each day. APPROVED FOODS YOU CAN EAT ON THE OPTAVIA DIET Lean meats: chicken, turkey, beef, pork, fish, crab, lobster, scallops Eggs Nuts and seeds Beans Many of these direct sales companies are considered predatory toward job seekers because representatives must pay to join, even though they are statistically extremely unlikely to make a livable income. Nutrisystem Review: Does It Work for Weight Loss? The program offers several plans to choose from, all of which involve a mixture of packaged Optavia Fuelings and homemade entrees known as Lean and Green meals. While the maintenance plan is much less restrictive, it still relies heavily on Fuelings. 5 unhealthy foods you should avoid, according to a nutritionist Hot dogs. Depending on the plan you choose, myWW+ costs $3.38$7.69 per week. Plus, about two-thirds of its products are certified gluten-free. If you've considered starting the Medifast or Optavia diet programs, you may have questions about how they work. Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet. cup of lemon juice (3-4 lemons) cup of your preferred sweetener. If this sounds familiar, you might want to try drinking a glass of water before grabbing your Fueling. Thin Sliced Ribeye Steak: 5 oz = 1 Lean. Select Fuelings would cost a little more, and Optimal Health Fuelings would cost a little less. Ive always felt that a small amount of Diet Coke is not really worth drinking on an empty stomach. One serving of vegetables is equal to half a cup. How many calories and carbohydrates does the Optimal Weight 5 & 1 Plan provide? However, in general, most people on the Optavia diet can drink alcohol in moderation. Similar to the Medifast program, the Optavia Diet relies heavily on like shakes, bars, and packaged meals . Hydrogenation is a process in which a liquid unsaturated fat is turned into a solid fat by adding hydrogen. Additionally, Diet Coke can also increase your risk of developing heart disease and stroke. The one-on-one coaching may be helpful as well. Independent OPTA VIA Coaches, who deliver guidance and inspiration on your journey. The highly processed, low calorie food is not a sustainable way to lose weight. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Frequently asked questions about the Optavia Diet. A month's worth of Optavia-approved "fuelings" (shakes, soups and snacks) accounts for between three and five of your daily meals depending on the chosen plan. Caloric and non caloric sweeteners cause an insulin reaction. When autocomplete results are available use up and down arrows to review and enter to select. Leptin is a hormone that signals the body to store fat. Decree #2 - If you know you'll be drinking later in the evening, be sure to plan your meals out beforehand with mostly lean protein and veggies to help with satiety and hunger. The exact food you get will depend on your choice of plan. Just use Splenda in place of the sugar and youre good to go! They can increase your risk of heart disease, stroke, and Type 2 diabetes. Eat one part every 2 minutes. With just 8001,000 calories per day, the Optavia 5&1 program is quite low in calories, especially for individuals who are used to eating 2,000 or more calories per day. Drinking alcohol before or during a meal is linked to poor short-term energy compensation, states the journal. Rapid weight loss vs. slow weight loss: Which is more effective on body composition and metabolic risk factors?. If I couldn't drink anything I probably wouldn't stay on the diet. Another thing that made me feel hungry all the time was stress. Once you've reached your weight goal, you will add servings of fruit, low-fat dairy, and whole grains to your lean and green meals. Touch device users, explore by touch or with swipe gestures. Advertisement. Many people drink diet soda as a low or zero calorie alternative to regular soda. As a result, it can be quite restrictive in food options and calorie count. There are a few Diet Coke myths that people believe. Diet Coke can increase the risk of developing heart disease. Although Optavia offers these specialized plans, its unclear whether this diet is safe for people with certain medical conditions. U.S. News & World Report. It is essential to wait between drinking and exercise and to drink more fluids to hydrate yourself. This website uses cookies to improve your experience while you navigate through the website. Thank you, {{form.email}}, for signing up. Finding the perfect meal plan is key. Simply add your water, sparkling water, lemon juice, sweetener and ice blocks to a large jug, stir and enjoy. When you eat (or drink) phosphate additives like these often (which is really easy to do in our processed food world) it can put you at risk for kidney damage, increased mortality, heart disease, and accelerated aging. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. It didnt feel like an emergency anymore, but rather like a regular thing. Now, I think twice before reaching for that extra glass if Im trying to stay trim. It's also not suitable for pregnant or nursing people, those who exercise 45 minutes per day or more, teens, older adults who are sedentary, or people with diabetes or gout. In addition to choosing from a variety of specialty diets like low carb, vegetarian, or clean eating you can set parameters around ingredients, desired portion sizes, and required kitchen appliances. So, if youre looking for a sweet beverage to drink, Diet. 6. According to the randomized controlled trial published in the Journal of the American Dietetic Association, people ate less when they drank water before their meal, compared to when they did not drink water before their meal. PlateJoy, Inc. is owned and operated by Healthline Media. Only .2 under 5 lbs in two days! We also add chia seeds to make shakes more filling. However, the FDA does not evaluate weight loss programs, so the FDA does not approve their effectiveness. Struggling to stay full? It is a sweet, carbonated beverage that should be enjoyed in moderation. By clicking Accept All, you consent to the use of ALL the cookies. OPTAVIA, a newer version of the Medifast diet, is a low-carbohydrate, low-calorie weight loss program that relies heavily on prepackaged foods, referred to as "Fuelings." OPTAVIA's Fuelings. Optavia is the only diet soda on Optavia that is specifically designed to help with weight loss. These cookies ensure basic functionalities and security features of the website, anonymously. While all beverages contribute to your overall hydration, we still recommend consuming 2 liters of plain water each day. Choose the most filling Optavia fuelings that will keep you full for longer. The program recommends eating a meal or a Fueling every 23 hours and incorporating 30 minutes of moderate exercise most days of the week. According to the article review published in The American Journal of Clinical Nutrition, protein usually makes people feel fuller than carbohydrate or fat. Increased Risk of Heart Disease Diet soda is a known risk factor for heart disease, Increased Risk of Type 2 Diabetes Diet soda is a known risk factor for type 2 diabetes, and recent studies have shown that even moderate amounts of. Plus, water has zero calories, so it's a great way to cut down on empty calories from your diet. Medifast and Optavia participants lost an average of 5 to 6 percent of their baseline weight, compared to 1.6 percent in the self-directed group, according to study findings published in February 2019 in Obesity Science & Practice. Ive seen it in a few stores, but none of the stores where I have to go for it. The Optavia diet is a meal replacement plan. Some examples of plan-approved snacks are: Heres what 1 day on the Optimal Weight 5&1 Plan could look like: Alternatively, if you prefer more flexibility, your Coach may recommend the 4&2&1 plan, which consists of 4 Optavia Fuelings, 2 Lean and Green meals, and 1 snack each day. For example, Diet Coke can increase your risk of developing type 2 diabetes. It should include 5 to 7 ounces of cooked lean protein. The Optavia diet is a starvation diet that will not help you manage your weight in the long run. I noticed I get hungrier after I had to deal with some problematic situations. There are a few things you need to know about Diet Coke recipes before you try them. "I just think we do not need to buy any packaged food to succeed with weight loss we can still eat low carb and high protein with moderate healthy fats and not consume negative additives and ingredients.". Consult with your healthcare provider prior to changing the amount of water you drink as it can affect certain health conditions and medications. Overall, more research is needed to assess the Optavia diets long-term effectiveness. A very low-calorie meal-replacement diet, Optavia is sold by previous users. Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features. Optavia's diet plan can help you reduce your extra body weight with its repacked foods. However, the studies have been inconclusive, so more research is needed. So, when I saw that there were recipes for Diet Coke on Optavia, I knew I had to try them! Kirkwood Fresh Boneless Skinless Chicken Breasts (White): 6 oz = 1 Leaner. That said, theres currently no evidence showing the effectiveness of the Optavia 5&1 diet for improving blood pressure. One potential cause of weight regain is your reliance on packaged food items. Alcohol is not recommended because it: Contributes extra calories of no nutritional value. The consent submitted will only be used for data processing originating from this website. The amount of fat you will eat depends on the fat content in your protein choice. Start eating within 30 to 60 minutes after youre awake. A lean and green meal includes 5 to 7 ounces of cooked lean protein and three servings of non-starchy vegetables with up to two servings of healthy fats. Diet Coke is made with artificial sweeteners which can upset your stomach on Optavia. Meals cost $11$15 each. 2023 Dotdash Media, Inc. All rights reserved. Remember, your coaches are NOT nutritionists, they have no formal education. According to the recently published article in the Journal of Lipid and Atherosclerosis, If you eat breakfast regularly and at regular meal times, you are more likely to have healthy habits and get enough nutrients. WeightWatchers Diet Review: Does It Work for Weight Loss? The Optavia diet is designed to help people lose weight and fat by reducing calories and carbs through portion-controlled meals and snacks. Verywell Fit's content is for informational and educational purposes only. First, diet soda is high in sugar. Sick of feeling like food is all you can think about? According to the Annual Review of Psychology Journal, stress affects peoples behavior in different ways. Premier members can also qualify for 5 free Fuelings boxes when they order 15 boxes or 1 kit. Artificial sweeteners can also have negative consequences for your health. Drinking alcohol is not recommended while on the OPTA VIA Program. Starchy vegetables, including corn, peas and potatoes are excluded until you reach the transition plan. What Is the Optavia Diet? The SlimFast diet has been a popular weight loss tool for decades. If you dont want sodas, consider using Optavia-approved sweeteners with your teas and coffees. Ashtary-Larky D, Ghanavati M, Lamuchi-Deli N, et al. Optavia is a great choice for athletes because its a low calorie, low sugar beverage thats packed with antioxidants and electrolytes. In my opinion as a dietitian, Optavia is not worth the cost. This can lead people to drink more overall and to consume more calories and sugar. If youre looking for a diet soda that will help you stay on track, Optavia is the perfect choice. Finally, Diet Coke is a good source of sugar. But what diet should you choose? Read more for OPTAVIA reviews, meal plans, food lists and tips. Add in any flavor of Mio and you can't even taste the vodka. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. On this plan, users eat five Optavia fuelings and one low-calorie lean green meal daily. For the first time in my life, I felt uncomfortable in regard to hunger. There are also a number of other potential dangers associated with drinking Diet Coke. Plus, research suggests that having a lifestyle coach or counselor may aid long-term weight maintenance (10). Liquid shakes induced a lower subjective motivation to eat than chocolate bars, states the journal. For example, Optavia Fuelings are not suitable for vegans or people with dairy allergies because most options contain milk. The Optavia diet includes specialized programs for vegetarians, people with diabetes, and people who are nursing. Fill it with good things to eat on keto for balanced nutrition: Healthy fats - Like avocado oil, olive oil, butter, and coconut oil Leafy greens - Such as lettuce, spinach, and kale Low carb vegetables - Focus on varieties that grow above ground, like broccoli, cauliflower, zucchini, and asparagus If your hunger persists, start by checking out other Optavia plans. The cookie is used to store the user consent for the cookies in the category "Performance". Additionally, the side effects of Optavia can be harmful to your health if it leads you to eat too little over a longer period of time. Optavia is a city of coffee shops and cafes . If youre an athlete or just looking for an easy and tasty way to stay hydrated during your workouts, you might want to consider switching to Optavia alternatives. Consuming alcohol increases your calorie and carbohydrate intake, which can take your body out of the fat-burning state and hinder weight loss. They also noted a slightly higher boost in weight loss from the use of meal replacements and coaching support phone calls in the Optavia group. Optavia is the first diet soda to be approved by the FDA for human consumption. First, we want to reassure everyone that Diet Coke is made with just the right ingredients. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. The USDA also emphasizes grains and dairy products, which are not represented in Optavia's 5&1 plan. However, Optavia Coaches are not required to have any kind of certification or nutrition training, so its unlikely that most of them are experts (8). Our website services, content, and products are for informational purposes only. How much water can I drink? (Yes, it also has white rice.). The main health benefit of following an Optavia plan is rapid weight loss, particularly for people who need to lose a significant amount of weight. Carrageenan, a common thickener and preservative used in many Fuelings, is derived from red seaweed. For reference, US standard drink sizes are: 12 ounces of 5% alcohol beer; 8 ounces of 7% alcohol malt liquor ; 5 ounces of 12% alcohol wine; 1.5 ounces for 80-proof, 40% distilled spirits or liquor Limits on alcohol consumption Create and listen to a relaxing music playlist during your time off. If you're tracking calories to lose weight, you need to account for alcohol too. However, the diet is expensive and repetitive and doesnt accommodate all dietary needs. Optavia discourages indulging sugar cravings with sweets. Optavia operates as a direct sales company, and the individuals who sell its products are called Coaches. Don't drink it directly from the bottle, store it in cars, or freeze it. As such, the 5&1 option should not be used long-term. Do not make it a habit to indulge in carbonated soft drinks even if they are calorie and/or carbohydrate-free. This simple 3-step plan can help you lose weight fast. Check out our picks for the top 26 low carb alcoholic beverages, so you can stay on low carb track while keeping up that social life :) #lowcarbalcohol #ketoalcohol, #Cocktails #Cocktail #Recipes @styleestate #cocktailrecipes #cocktailrecipesideas, 12 Vodka Cocktails Everyone Should Try During Their Lifetime More, #refreshing #cocktail #calorie #crystal #squirt #flavor #vodka #water #shots #light #shot #low #and #any #ofRefreshing low calorie cocktail. They offer low calorie and reduced-carb meals, as well as help you lose weight with personalized coaching. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. and they have all drank the kool-aid. Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors. The diet tried to restrict high sugar Foods such as sweets and soda. Kirkwood Fresh Boneless Skinless Chicken Thighs (Dark): 5 oz = 1 Lean. Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. However, the amounts studied are much higher than those used in Fuelings, so Fuelings may not spike blood sugar levels any more than other carbohydrates. While the actual act of drinking water doesnt necessarily help you lose weight, it can help you feel fuller and more satisfied, so youre less likely to eat when youre not actually hungry. The other four were affiliated with a contract research organization specializing in clinical trials. An 800-calorie-per-day diet is considered a "very low-calorie diet" and should be medically supervised. Additionally, alcohol can interfere with the body's natural ability to burn fat, making it more difficult to lose weight on the Optavia diet. These cookies will be stored in your browser only with your consent. The Optavia diet is a program that supplies three eating plans that you can choose from: Optimal Weight 5&1 Plan, Optimal Weight 4&2&1 Plan, and Optimal Health 3&3 Plan. Theyre a good option if youre looking to cut back on your calorie intake. After 16 weeks, people in the two structured diet programs lost more weight than those going it on their own. According to the University of Utah, drinking just one diet soda a day can increase the risk of heart disease by as much as 20%. Instead of blending your shakes with water, use low-calorie almond milk, cashew milk, or other Optavia milk options. Weve got the perfect thing for you! If you decide to opt for Optavia, learn about healthy eating to keep the weight off long-term. If you are looking to reduce your calorie intake, it is important to be aware of the risks associated with artificial sweeteners and to choose healthier alternatives. When you reach your ideal weight, the Optavia Diet allows you to add servings of fruit, dairy, and grains, such as: Although no food is technically forbidden on the Optavia diet, many items (such as sweets) are strongly discouraged. The sugar in Diet Coke stimulates the release of insulin, which in turn leads to an increase in the production of glucose and leptin. If you feel your hunger pangs are getting to the point of severe discomfort and constant food obsession (despite trying the aforementioned tips), you may not be eating enough food. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. Depending on your budget, you may find it cheaper to cook low calorie meals yourself. Additionally, as a result of the dramatic calorie restriction of the 5&1 Plan, some weight regain may also be due to a slower metabolism. Replacing diet soda with other healthier alternatives can help you reduce your overall calorie intake. For athletes, Optavia alternatives are a great choice because they provide hydration and energy, without adding extra weight or calories. BOTTOM LINE: The Optavia diet has been shown to result in short-term weight loss, but research is needed on its long-term effectiveness. "Optavia uses the science of habit formation to help you incorporate healthy behaviors consistently to transform how you act for life," says Wayne Scott Andersen, DO, Optavia's co-founder. When you eat a carb-heavy meal before drinking, you kick yourself out of ketosis and jeopardize how your body metabolizes the alcohol. This article takes a close look at whether the SlimFast diet really works. 2015;308(1):E29-39. 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%. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); No Carb Dietis a ProfessionalBlogPlatform. I was completely lost and I couldnt think straight. Ice cubes. This cookie is set by GDPR Cookie Consent plugin. However, the sugar in Diet Coke also inhibits the release of leptin, leading to a decrease in the bodys ability to store fat. For people who arent interested in cooking, the company also provides a line of premade low carb meals called Flavors of Home as a replacement for Lean and Green meals. As noted above, one study found a significant relationship between the number of coaching sessions on the Optavia 5&1 Plan and improved weight loss (6). (Questions and answers). Heres a photo of my favorite (and most filling) Optavia fuelings. While all beverages contribute to your overall hydration, we still recommend consuming 2 liters of plain water each day. On Optavia, most of the food you eat is packaged, Optavia-branded meals and snacks. Whats more, extended calorie restriction may result in nutrient deficiencies and other potential health concerns. Here you see Optavias creamy chocolate shake, strawberry shake, and tropical fruit smoothie. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. A Dietitians Review of the SlimFast Diet: Does It Work for Weight Loss? The best diet is always the one that is balanced and fits your lifestyle. So, while Diet Coke may help you to lose weight, its not the only thing you need to do to achieve this goal. So with 3-4 square meals per day (and a few snacks), I was full for most of the day. Diet Coke with Splenda: This is a great option if you want to stay on track but dont want to give up the sweet taste of a regular Coke.