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.

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Everybody tells you to stay out of the sun, but if you’re active, that’s nearly impossible in the summertime. Using sunblock and avoiding unprotected sun exposure for prolonged periods offers some protection from sun-induced skin aging. Did you know you can also eat certain foods that can protect your skin from the inside out?

antioxidant foods for sun protection

Sun-induced skin aging

Sunlight consists of ultraviolet radiation in several wavelengths. Most sunscreens are formulated to block UVB wavelengths, which penetrate the epidermis, or outer layer of the skin to cause sunburn. However, UVA wavelengths reach deeper into the dermis and have greater potential for the DNA damage linked to skin aging and skin cancer.

The DNA damage is caused by radiation breaking down molecules containing oxygen into reactive oxygen species, otherwise known as free radicals. Free radicals result in oxidative stress, which damages the molecular structure of elastin and collagen in the skin. Increased sun exposure can overwhelm the antioxidant nutrient supplies the body uses to fight off oxidative stress. Fortunately, you can reduce your risk of sunburn and DNA damage by eating more foods rich in antioxidants.

Photoprotective antioxidants

The carotenoids lutein and zeaxanthin are two such antioxidants. A study published in the June 2013 issue of the American Journal of Lifestyle Medicine found that 12 weeks of treatment with lutein and zeaxanthin suppressed oxidation by 56 percent, improved photoprotective activity three-fold and improved skin hydration more than two-fold.

The doses used in the study were 5000 micrograms of lutein and 300 mcg of zeaxanthin per day. The foods listed below provide more than enough of these protective antioxidants:

  • Kale (23,700 mcg of both per cup)
  • Spinach (20,350 mcg of both per cup)
  • Swiss Chard (19,000 mcg of both per cup)
  • Squash (2,750 mcg of both per cup)
  • Broccoli (1,680 mcg of both per cup)
  • Carrots (1,100 mcg of both per cup)

More antioxidant foods

A German study investigating antioxidant sunburn protection compared people who consumed about two teaspoons of olive oil and about ¼ cup of tomato paste every day for 10 weeks with those who didn’t. By the end of the study, the tomato paste and olive oil group experienced 35 percent less reddening on a small patch of skin under a sunlamp than regular diet group.

The lycopene in tomatoes and phenols in olive oil are especially potent antioxidants. Here are some other foods and nutrients that can also boost your skin’s antioxidant levels to protect against UV radiation:

  • Green and black teas are rich in polyphenols, some of the most powerful antioxidants. One study found that drinking two or more cups of either black or green tea reduces the risk of developing squamous cell skin cancer by 30 percent.
  • Cocoa in the form of dark chocolate contains 4 times the polyphenols as tea. Research suggests eating 2 ounces of dark chocolate daily.
  • Micro-algae like chlorella and spirulina contain a carotenoid called astaxanthin that may be the most powerful antioxidant known—550 times more potent than vitamin E.
  • Tocotrienols, a group of compounds in the Vitamin E family, can reduce the penetration of UV radiation. Barley, rye and oats are rich natural sources.
  • Pomegranates contain polyphenols such as catechins and anthocyanins which strengthen the skin`s upper layers and increase resistance to UV rays.
  • Vitamin C: The best natural sources are acerola cherry, rose hip, berries, guava, kiwi, papaya and all citrus fruits.
  • Vitamin D, which the skin synthesizes from sunlight, protects against many types of cancer, including skin cancer.
  • Omega 3 fatty acids reduce inflammation and help protect your skin from sunburn. Salmon, sardines, herring, mackerel, algae/seaweed, green leafy vegetables, flax, hemp and chia seeds are rich sources.
  • Water: staying hydrated helps protect your skin from environmental factors. It is also important to drink plenty of fluids after sun exposure to prevent dehydration.

Source: World’s Healthiest Foods, EMax Health, Dr. Frank Lipman

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Pharmaceutical companies view the worldwide obesity epidemic as a tremendous opportunity for profit. After being rejected initially by the FDA over safety concerns, a drug branded as Belviq is the most recent entry into the anti-obesity drug market. If it is anything like its predecessors, Belviq may eventually be pulled from the market after its side effects are better understood.

belviq side effects

Obesity drug billions

According to the drug research firm Decision Resources, the obesity drug market will increase more than six-fold over the next decade, swelling from $420 million in 2010 to $2.6 billion in 2020 in the U.S., France, Germany, Italy, Spain, the U.K. and Japan.

Belviq became available in U.S. pharmacies June 7. The drug is intended to suppress appetite by activating brain receptors for serotonin, a neurotransmitter that controls feelings of fullness, or satiety. Arena, the drug company pushing Belviq, claims the drug helps obese patients lose an average of about 5 percent of their body weight when taken in combination with cutting calories and increasing exercise.

Little effect but side effects

Belviq is expensive. The wholesale cost to pharmacies for a patient’s one-month supply is $200. According to Arena, the drug must be taken for the rest of one’s life to be effective. Patients could also expect a lifetime of side effects, including headache, dizziness, fatigue, nausea, dry mouth and constipation. Diabetics on Belviq could expect low blood sugar, headache, back pain, cough and fatigue. Hallucinations and memory loss occurred in rare cases.

In addition to the price of a Belviq prescription, the side effects could be too much of a price to pay for a drug that doesn’t have much effect on weight loss. In clinical trials, the average weight loss after a year on Belviq was 3.7 percent more than placebo—the equivalent of a 250-pound person losing 10 pounds—less than a pound per month. Small changes in diet and exercise habits alone could get better results.

Belviq initially rejected

In 2010, the FDA rejected Belviq for approval and demanded more evidence for its safety. There was concern the drug caused tumors in animals and heart-valve defects in people. A similar serotonin-based drug—Fenfluramine (the fen in fen-phen)—was pulled from the market in 1997 because of the same heart concerns.

Arena eventually convinced the FDA that heart problems would not occur at the dose limits of a Belviq prescription. However, the company is required to conduct six studies now that the drug has reached the market to keep track of how many people suffer heart attacks or strokes after taking it.

Previous obesity drugs unsafe

Another obesity drug released last fall—Qsymia is also designed to suppress appetite and increase the feeling of fullness. The FDA originally rejected Qsymia because it increases the risk of birth defects. Multiple sclerosis is among the side effects that have emerged, which include increased heart rate, tingling of hands and feet, insomnia, dizziness, constipation and dry mouth.

It remains to be seen whether Belviq and Qsymia follow in the failed footsteps of other obesity drugs, such as amphetamines (addiction), fen-phen (heart valve defects, lung damage, sudden death), Meridia (major cardiac events) and Orlistat (anal soilage).

Magical thinking

In an interview about Belviq and Qsymia with USA Today, Sidney Wolfe, founder and senior adviser of the health research group at Public Citizen, said, “We strongly oppose both of them. They both have serious dangers. Its magical thinking to believe that you can turn off something as complex as hunger without affecting different systems, especially the cardiovascular system.”

Source: USA Today, TIME, ABC News, Fierce Biotech

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For best nutritional value, bet your money on potatoes

June 16, 2013

Blame it on French fries. Even though everyone is advised to eat more vegetables, potatoes have been saddled with a bad reputation. But potatoes are actually dense with nutrients and a new study has determined that spuds provide more nutritional value for the money than any other food. Potato reputation rehab Americans eat more potatoes [...]

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New study casts doubt on vegetable oil/inflammation link

June 13, 2013

Based on research from the 1970s, public health organizations have recommended vegetable oil as part of a heart-healthy diet. More recent research suggests that the linoleic acid in vegetable oils promote inflammation and increase the risk of dying from heart disease. Now a new study questions the link between linoleic acid and inflammation and suggests [...]

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Boost your metabolism, boost your weight loss results

June 11, 2013

If you’ve taken in more calories than your metabolism can burn for several years, it’s likely you’re overweight. To lose that unwanted weight you’ve got to burn more calories than you take in. Cutting calories alone will get results, but for significant, sustainable weight loss, you’ve got to increase your body’s need for energy by [...]

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Low fat label distracts consumers from calorie consumption

June 10, 2013

Marketers exploit a phenomenon called the health halo effect when they print “low-fat” on the label of packaged and processed foods. A recent study shows that consumers give more credence to the words “low-fat” than calorie information when judging the healthfulness of food. The researchers also found that the low-fat label leads consumers to significantly [...]

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Eat magnesium rich foods for your heart and total health

June 6, 2013

When people think of nutrients essential to good health, magnesium rarely comes to mind. Magnesium is a mineral most commonly associated with bone health, but the body depends on it for hundreds of biochemical reactions. Research has also linked magnesium to lower risk for cardiovascular disease and stroke. Made of magnesium Magnesium, the body’s fourth [...]

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Knowing your DNA may help determine your weight loss success

June 6, 2013

Have you ever wondered why some people seem to lose weight easily while others struggle? A new study from Spain suggests that the answer may be found within certain areas of a person’s DNA sequence called “epigenetic biomarkers.” The researchers said their findings bring closer the possibility of creating successful personalized weight loss programs tailored [...]

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Surging Chinese food imports overwhelm food safety officials

May 31, 2013

Chinese food imports flooding the U.S. marketplace have become an overwhelming problem for U.S. food safety inspectors. The recent Chinese takeover of one of the largest pork producers in the U.S. has raised alarm about China’s control over the American food supply. Food from China has become so prevalent in the U.S. that most people [...]

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