The OPTAVIA approved drink list encompasses a variety of hydrating beverages with minimal calories, ideally 5 kcal or less per serving, including essentials like mineral water, sparkling water, black coffee, and black tea, while excluding alcoholic options like beer, vodka, or wine. Nutritionally, the OPTAVIA-approved drink list should help meet your daily electrolyte needs, providing at least 100 mg sodium, 75 mg potassium, and 50 mg calcium per serving. They should also be free from artificial sweeteners like aspartame and sucralose.
So, how much water should you drink on OPTAVIA? General recommendations suggest 3.7 liters (approximately 15.6 glasses) for adult men and 2.7 liters (approximately 11.4 glasses) for adult women, according to a 2005 review in Nutrition Reviews. This includes water from all sources: drinking water, water in beverages, and water in food.
Increasing water intake, replacing caloric beverages with water, and pre-meal water consumption are all important strategies on OPTAVIA, as they can contribute to weight loss. A 2019 systematic review by Guillermo Bracamontes-Castelo found that replacing caloric beverages with water was the most effective strategy, resulting in an average weight loss of 5.15% (ranging from 0.4 kg to 8.8 kg) among participants within 12 weeks.
If you’re unsure about what drinks are allowed on OPTAVIA, or have questions about sodas, milk, energy drinks, or alcohol, we at Optimal Weight Plan, a group of independent OPTAVIA coaches, can help you create a personalized diet plan, including a list of approved drinks.
The following list shows what can you drink on OPTAVIA 5 and 1 plan.
- Plain water
- Sparkling water
- Fruit infused water
- Black tea (Unsweetened)
- Green tea (Unsweetened)
- Black coffee (americano, espresso)
- Pepsi black (zero sugar)
- Diet Coke or Coca-Cola zero sugar
- Oolong tea (Unsweetened)
- Energy drinks
1. Plain water
Water is an approved drink on the OPTAVIA diet due to its zero-calorie content and essential role in hydration. Scientific research, including a study by Simon N. Thornton published in Frontiers in Nutrition in 2016, suggests that increased water intake may contribute to weight loss by decreasing appetite and increasing fat breakdown.
On OPTAVIA, men should aim to drink approximately 125 ounces or 15.6 cups of water per day, while women should target 91 ounces or 11.4 cups. A practical tip is to spread your water intake throughout the day, such as drinking a glass upon waking, before each meal, and before bed.
2. Sparkling water
Sparkling water is a refreshing and approved drink on the OPTAVIA diet due to its zero-calorie and hydrating properties.According to a study published in the American Journal of Clinical Nutrition in 2012 by Tate et al., replacing caloric beverages with water can lead to weight loss. The study found that participants who replaced caloric drinks with water experienced an average weight loss of 2% to 2.5% over 6 months.
However, a research by Dureen Samandar Eweis et al. (2017) at Birzeit University suggests that the carbon dioxide in sparkling water may stimulate the hunger hormone ghrelin, potentially leading to increased food consumption. To mitigate this, OPTAVIA recommends that men consume 96 ounces (12 cups) and women consume 64 ounces (8 cups) of sparkling water per day. To make drinking water more enjoyable, try adding natural flavors like lemon or cucumber slices. Sparkling water can be enjoyed throughout the day, but sipping it through a straw before or during meals may help you feel fuller and consume less food.
3. Fruit infused water
Fruit-infused water is an approved drink on the OPTAVIA diet due to its lack of calories and sugar. According to a 2022 study by Susan B Quelly, an associate professor and director of the MSN Nurse Educator Program in the College of Nursing at the University of Central Florida in Orlando, increasing fruit infused water intake and decreasing sugary drinks in preschoolers can reduce lifelong obesity risks. This suggests that fruit-infused water can aid weight loss by promoting hydration and reducing the consumption of high-calorie beverages.
Yes, you can drink lemon water on OPTAVIA. A practical way to incorporate fruit-infused water, such as lemon,cucumber, or ginger water, into your OPTAVIA plan is to prepare a pitcher ahead of time and keep it readily available. For example, prepare a pitcher of lemon-mint water on Sunday, cucumber-berry water on Wednesday, and orange-basil water on Friday, ensuring you always have a refreshing and flavorful option on hand.
4. Black tea (Unsweetened)
Black tea (unsweetened) is approved on the OPTAVIA diet due to its zero-calorie content and potential health benefits. According to a 2016 study by Haibo Pan from Zhejiang University published in the Journal of Molecules, black tea polyphenols can promote weight loss by inhibiting lipid and saccharide absorption and promoting lipid metabolism. This means that drinking black tea may help people on a diet lose weight by reducing how much fat and sugar their bodies absorb and by increasing fat burning.
While there’s no strict limit on black tea while on OPTAVIA, it does contain caffeine, so it’s best to enjoy it during the daytime and switch to caffeine-free options like peppermint tea in the evening for better sleep. Unsweetened varieties like Earl Grey, Darjeeling, or Ceylon are good choices, as they align with 5&1’s focus on minimizing added sugars.
5. Green tea (Unsweetened)
Unsweetened green tea is a calorie-free beverage approved for consumption on the OPTAVIA diet due to its lack of sugar or other non-compliant ingredients. According to a 2012 review by Tannis M. Jurgens et al. in the Cochrane Database of Systematic Reviews, green tea may contribute to a small, statistically non-significant weight loss in overweight or obese adults. However, the observed weight loss is not likely to be clinically important.
Research by R. Hursel et al. (2009) at Maastricht University, published in the International Journal of Obesity, indicates that green tea can contribute to a modest weight loss in overweight or obese individuals. While the impact may be small, incorporating green tea into your OPTAVIA plan can be a positive step.
The recommended daily intake of green tea for OPTAVIA dieters is 2-3 cups (16-24 ounces) for women and 3-4 cups (24-32 ounces) for men. To maximize its potential benefits, sip green tea throughout the day, such as one cup in the morning, one in the afternoon, and one in the evening.
6. Black coffee
Black coffee, such as americano or espresso, is definitely approved on the OPTAVIA diet due to its lack of calories and carbohydrates. It can also aid weight loss by boosting metabolism and fat oxidation, as indicated in studies from Hannover Medical School, Maastricht University, and Kyoto Prefectural University of Medicine, summarized in Michal Sieroslawski’s article “Black Coffee: What Are the Benefits of Drinking It?” from Powerbean Coffee.
To maximize these benefits while on OPTAVIA, consider drinking black coffee before meals, ideally 30 minutes to 4 hours beforehand. This timing may help suppress appetite and reduce calorie intake, according to a 2017 research review by Matthew M. Schubert. For example, you could enjoy a cup first thing in the morning, another before lunch, and a third before dinner.
7. Pepsi black (zero sugar)
Pepsi Black (zero sugar) is approved on the OPTAVIA diet due to its lack of calories and carbohydrates. According to research published in the European Journal of Clinical Nutrition by Paul N. Jensen et al. in 2020, consuming diet soda,like Pepsi Black, was not associated with an increased risk of diabetes or negative impacts on glucose and insulin levels.
However, moderation is key, and OPTAVIA recommends different amounts for men and women. Men should limit themselves to 12 ounces (1.5 cups) per day, while women should stick to 8 ounces (1 cup). The most practical way to enjoy Pepsi Black on OPTAVIA is to sip it slowly throughout the day, such as having a few ounces with each meal, instead of consuming it all at once.
8. Diet Coke or Coca-Cola zero sugar
Diet Coke and Coca-Cola Zero are approved on the OPTAVIA diet due to their zero sugar and zero calorie content. A 2013 Research by Mark A Pereira published in the Nutrition Reviews Journal suggests that swapping sugary drinks with artificially sweetened ones may lower obesity risk. However, a 2018 study in the International Journal of Obesity from Queen’s Medical Centre at University of Nottingham found that replacing diet sodas with water could lead to further weight loss during weight maintenance.
On OPTAVIA, men and women can typically consume 64 ounces (8 cups) of zero-calorie beverages like Diet Coke per day. To maximize its benefits, sip on it throughout the day between OPTAVIA Fuelings, such as mid-morning, mid-afternoon, and with an evening snack.
9. Oolong tea (Unsweetened)
Oolong tea (unsweetened) is approved on the OPTAVIA diet due to its potential weight loss benefits. According to a 2009 study published in the Chinese Journal of Integrative Medicine from Shenyang Pharmaceutical University, oolong tea may aid in weight loss by enhancing the body’s ability to break down fats. Additionally, research by L.K. Han et al. titled “Anti-obesity action of oolong tea” in the International Journal of Obesity and Related Metabolic Disorders found that oolong tea helped prevent obesity in mice fed a high-fat diet. For optimal results on OPTAVIA, men should consume 32 ounces (4 cups) of oolong tea daily, while women should aim for 24 ounces (3 cups).
To incorporate oolong tea into your routine, enjoy a cup in the morning for a gentle energy boost, another cup with lunch to aid digestion, and a final cup in the afternoon for sustained energy without disrupting sleep.
10. Energy drinks (calorie-free)
Zero-calorie energy drinks are fully approved on the OPTAVIA diet as a way to boost energy without adding unnecessary calories. A 2017 study published in Nutrients by Marge Leahy et al. found that consuming low-calorie sweetened beverages, like zero-calorie energy drinks, may be associated with reduced carbohydrate and sugar intake, potentially aiding weight loss efforts.
Men on OPTAVIA can consume up to 16 ounces (2 cups) of zero-calorie energy drinks per day, while women should limit their intake to 8 ounces (1 cup). To maximize the benefits of energy drinks on OPTAVIA, have a half-serving (about 4 ounces) in the morning for an energy boost, and another half-serving before your workout to improve performance. Avoid energy drinks in the late afternoon and evening to prevent sleep disturbances.
What Drinks Are Not Allowed on OPTAVIA Diet Food List?
Here are nine types of drinks that should be avoided on OPTAVIA diet food list.
- Regular soda
- Fruit juices with added sugars
- Sweetened iced tea
- Energy drinks with high sugar content
- Flavored coffee drinks with syrups
- Milkshakes
- Sports drinks with high sugar content
- Sweetened lemonade
- Alcoholic beverages
Sugary drinks hinder weight loss efforts on OPTAVIA due to their high sugar content, which adds unnecessary calories without providing essential nutrients. A 2020 study in Switzerland found that including all sugary drinks in the definition,instead of just soft drinks and juices with added sugar, nearly doubled the average daily intake from 240.6g to 329.7g (Sousa et al., 2020). Consuming sugary drinks has also been linked to an increased risk of obesity and other health issues,as they often replace healthier options like water or unsweetened tea.
Similarly, alcohol, while allowed in moderation on the OPTAVIA 3&3 plan, is prohibited on the 5&1 diet food list due to its high caloric content and potential to hinder weight loss, as shown in a 2005 review by Paolo M. Suter. However, a 2011 systematic review in Nutrition Reviews by Carmen Sayon-Orea et al. found no conclusive evidence linking moderate alcohol consumption to weight gain. Interestingly, the review suggests that light to moderate wine intake might even protect against weight gain, while spirits could be associated with weight gain.
If you’re on the OPTAVIA 3&3 plan and unsure about alcohol consumption, schedule a free consultation with one of our experienced OPTAVIA coaches for personalized guidance.
Can You Drink Alcohol on OPTAVIA?
Yes, you can have an occasional alcoholic drink on the OPTAVIA 3&3 plan, such as vodka, White Claw, or wine, but it’s not allowed on the OPTAVIA 5&1 weight loss plan.