Top 14： Nutrisystem Diet

Author：Lisa Esposito Date：2023-03-23

Nutrisystem is a high-protein, low-glycemic diet that is designed to keep blood sugar levels steady and hunger in control. The menu includes a combination of perfectly-portioned, ready-to-go and frozen meals, including Hearty Inspirations premium meal options with up to 30 grams of protein.

What Is the Nutrisystem Diet?

Nutrisystem is a weight loss program that has been in operation for over 50 years, with the goal of helping people lose weight and improve their overall health. The program provides prepackaged meals and snacks in portion-controlled sizes, including both frozen and shelf-stable options, which are delivered right to your door for your convenience.

Nutrisystem is a diet plan that emphasizes high-protein, low-glycemic foods to help stabilize blood sugar levels and control hunger. The menu includes a range of portion-controlled, ready-to-eat, and frozen meals. Additionally, there are Hearty Inspirations premium meal options available, which provide up to 30 grams of protein.

Apart from the standard meal options, Nutrisystem plans include weekly Flex Meals, offering added flexibility. Nutrisystem provides specialized plans for adults, vegetarians, and individuals with diabetes. They also offer a partner plan for two people living in the same household and a plan specifically designed for women aged 55 and older called Complete 55.

Vegan or vegetarian friendly: Recipes can be easily modified for a vegan or vegetarian diet.
Low-fat: Nutrisystem plans are designed to deliver an average of no more than 35% of calories from total fat and no more than 10% of calories from saturated fat, aligning with the U.S. Department of Agriculture's recommendations for healthy adults.

How Does the Nutrisystem Diet Work?

Sign up for a program at nutrisystem.com.
Several plans are available, many including a specially-designed first week to jump-start weight loss.
No counting, measuring or weighing.
No food is off limits.
Flex meals allow you to enjoy special occasions or dining out.
Meals are delivered to your door.
NuMi app provides support and resources.

Nutrisystem asserts that their program can assist individuals in losing 1 to 2 pounds per week. Women may lose up to 13 pounds and 7 inches overall in the first month on the Core Plans (or Basic and Uniquely Yours Plans), while men can lose up to 18 pounds and 8 inches overall in the first month. This is unsurprising given that the program relies on calorie restriction, a proven weight-loss strategy.

The initial week of most Nutrisystem plans is tailored to kick-start your weight loss journey. During this week, you will consume seven days' worth of Nutrisystem breakfasts, lunches, and dinners, along with seven snacks to help curb cravings and seven protein-packed shakes to promote satiety.

Following the first week, you will have the opportunity to create Flex Meals. This involves preparing two healthy breakfasts, lunches, dinners, and snacks each week to establish healthy eating habits for life. Apart from the Flex Meals, you can also enjoy Nutrisystem breakfasts, lunches, dinners, and snacks of your choice.

There are gender-specific tracks for adults, vegetarians and people living with diabetes.

The frequency of meals on Nutrisystem varies depending on your chosen plan, typically consisting of five to six meals per day. There is also a partner plan available for households with two individuals. For those in need of a lower sodium option, most plans can be customized to provide around 1,500 milligrams of sodium per day.

While relying on Nutrisystem for meal planning and preparation can help with portion control, some individuals may become tired of the heat-and-eat options.

To supplement the Nutrisystem plan, customers are encouraged to incorporate nutrient-rich foods from the grocery store, such as vegetables, low-fat dairy, lean proteins, fruits, and whole grains.

Can I Lose Weight on the Nutrisystem Diet?

Clinical trials and analyses of customers’ outcomes suggest people, particularly people with obesity, will likely lose weight with Nutrisystem. However, a vast majority of available research was funded by the company.

Short-Term Weight Loss

Nutrisystem showed promising weight loss results in studies, with participants losing at least 3.8% more weight after three months on the program than a control group that only received education and counseling (1).
Among a test group of postmenopausal women, participants on a Nutrisystem diet lost an average of 11 pounds in three months, with much of the weight loss from trunk fat mass (2).

Long-Term Weight Loss

There is a paucity of high quality data supporting the long-term benefits of Nutrisystem.

One study showed that a high-intensity, lifestyle-based treatment program, including the Nutrisystem program, resulted in clinically significant weight loss after 24 months (3).

Weight Maintenance and Management

Weight loss on the Nutrisystem program may be attributed to calorie restriction and portion control, a well-supported mechanism of weight loss.

Although Nutrisystem includes high-protein, lower glycemic approach to control hunger, weight maintenance and management may be challenging on the program and could be a difficult regimen to sustain in the long term.

“In general, I think for those looking for long-term weight loss, learning how to implement a healthful and balanced diet is appropriate,” says Christa Brown, a registered dietitian based in Woodbridge, New Jersey. “Since the program focuses heavily on calorie-deficit versus diet quality and it doesn’t help with behavior changes, it could be hard when coming off the program to maintain the weight loss.”

Female shopping grocery in organic shop. African woman with face mask buying fresh fruits from produce aisle in supermarket.

Girls having fun with cotton candy at the county fair in summer

Do: Supplement Nutrisystem meals.

Add on fresh fruits, veggies, low-fat dairy products and whole grains, as directed by your plan.

(Getty Images)

What Does the Nutrisystem Diet Cost?

Nutrisystem's plans cost different amounts depending on which resources you want to have access to. Nutrisystem occasionally offers discounts and promotions, like 50% off when you pay for two shipments upfront.

Some of the most popular plan prices include:

$10.71 per day for the women's Basic plan.
$12.86 for the women's Uniquely Yours Max+ plan.
$14.29 for the women's Complete 55 plan.

Prices are slightly higher for the men's plans and slightly lower for the Nutrisystem D plan, created for those with diabetes.

Nutrisystem’s program may be expensive or cheap, depending on what your current grocery bill looks like. Starting at around $10.71 each day on average, the core four-week plan includes either a pre-picked selection of popular foods or your choice of more than 100 foods.

Plan options include:

Women’s plans: These are plans designed for women who want to lose weight.
Men’s plans: The men’s plans are designed to be a high-protein, lower-glycemic approach that also meets the caloric needs for men. These plans include two daily Nutrisystem snacks in the meal plan.
Partner plans: The partner plans are for two people who are looking to lose weight and get healthy together. These plans incorporate the same nutritional principles and meal plans as the standard Nutrisystem plans, but are shipped every two weeks instead of monthly to minimize the required storage space in the kitchen for meals and snacks.
Diabetes plans: The diabetes plans focus on helping individuals keep their blood sugar levels steady throughout the day by incorporating quality carbohydrates – like fiber – with protein and healthy fats that are consumed at consistent intervals throughout the day.
Vegetarian plans: The vegetarian plans are designed for people following a lacto-ovo vegetarian diet, which is a version of the vegetarian diet that includes eggs and dairy products. Meat-free options are part of a weight loss plan that delivers balanced nutrition.
Complete plan: The Complete plan is designed to be Nutrisystem’s most comprehensive plan. This plan consists of three phases. It starts out fully-structured, providing seven days of Nutrisystem foods each week. Over time, the plan gradually encourages the customer to include more of their own meals, with guidance from Nutrisystem on how to create their portion-controlled, balanced Flex Meals, as they transition from weight loss into a healthy lifestyle.
Complete 55: A plan designed specifically for women 55 and older, addressing the symptoms during and after menopause. The plan front-loads your calories to help you burn fat throughout the day.

What Costs Are Related to the Nutrisystem Diet?

In addition to the foods provided in each plan, you can purchase additional snacks and protein shakes. Shipping for all Nutrisystem products is free.

You still have a monthly grocery bill for your Flex Meals. Your tab will vary depending on what produce you buy, your protein choices and “smart” carb choices.

Doing Nutrisystem on a Budget

Nutrisystem offers a variety of plan options to fit most budgets. The company also runs multiple promotions throughout the year. Customers are encouraged to call Nutrisystem to find the best plan to fit their needs.

Nutrisystem’s free lifestyle blog, The Leaf, provides articles, tips and resources to help customers come up with budget-friendly ways to create Flex Meals and grocery add-ins.

Here are some tips to reduce your expenses at the grocery store:

Shop seasonal produce: Buying fresh fruits and vegetables when they're in season is typically less expensive than buying them during the off-season.
Pick inexpensive protein options: Chicken and turkey are generally pretty affordable.
Choose "smart” carb choices: Whole-grain pastas and beans won’t break the bank.

Is the Nutrisystem Diet Easy to Follow?

The Nutrisystem Diet is ranked No. 18 in Easiest Diets to Follow.

Nutrisystem is easy to follow and makes losing weight simple, McCormick says. You’re provided a detailed meal plan that lays out exactly what types of foods to eat and when, including pre-portioned foods that come right to your doorstep.

With two Flex breakfast, lunch, dinner meals and snacks each week, customers have the freedom to stick to their social engagements or satisfy occasional cravings.

In the short term, you shouldn't get tired of your menu choices. Nutrisystem offers more than 150 menu choices on one of its most extensive plans, "Uniquely Yours Max+."

Nutrisystem is designed to be convenient. Main entrées can be ordered with the click of a button, but restaurant meals and alcoholic beverages are only occasionally allowed.

You won’t need many recipes while you’re on Nutrisystem, but when you do, there are simple ways to find them. If you crave a break from frozen and pantry foods, for example, Nutrisystem has several member- and company-generated recipes online, including its blog, The Leaf.

Eating out is limited but possible on Nutrisystem. Just make sure any restaurant meal counts as one of your six Flex meals each week. The company provides an eating out guide with recommendations categorized by cuisine, such as Thai, Italian and French. The guide also suggests diet-friendly foods at 30 of the most popular eateries nationwide.

Nutrisystem is a time-saver with its packaged meals. Choosing a meal plan and ordering meals is simple. While you can select each and every meal you eat, the predetermined "favorites package" is just a couple of clicks away. You can also sign up for automatic billing and shipping of your food packages.

Trips to the grocery store to stock up on fresh produce, dairy and protein should be quick and can be guided by Nutrisystem’s list of popular choices and recommended servings.

Nutrisystem comes with plenty of extra resources and tools. In addition to talking with your coach for support, you can track your meals, exercise and weight loss online or through the NuMi app. You can even sync some wearable fitness devices with NuMi, which also acts as the official Nutrisystem tracking tool. When you're ready to wean yourself off the program, Nutrisystem offers recipes, coaches and transition and maintenance plans that include a portion control container system used to make meals on your own. Online resources are free.

Hunger shouldn't be a problem on Nutrisystem. Entrées will likely be smaller than what you're used to, but you supplement them with protein, fiber-packed fruits and vegetables (some even in unlimited amounts) and “smart” carbs, which generally keep you feeling fuller longer. Eating at regular intervals throughout the day should also curb your hunger.

Additionally, the Nutrisystem foods could help increase satiety, the feeling of fullness. A recent small study showed that consuming a high-protein, high-fiber Nutrisystem chocolate shake made participants feel full for a longer time than a low-protein, low-fiber chocolate shake did (9).

Nutrisystem products should be palatable for most. Nutrisystem regularly introduces new items and removes items from its menu based on customer feedback, according to the company. Nutrisystem's Food and Nutrition Mission removes artificial flavors and sweeteners, colors from synthetic sources, high fructose corn syrup and artificial trans fats from its foods. The company also aims for increased transparency in its approach to ingredients.

Who Should Not Try the Nutrisystem Diet?

Pregnant women: Pregnant women generally require additional calories and, therefore, should not follow Nutrisystem.
Women who are nursing: Women breastfeeding an infant who is younger than 4 months or has not yet begun solid foods should not follow the Nutrisystem diet. If your infant is older than 4 months and has begun solid foods, there is a higher-calorie Nutrisystem plan available.
People under 18: In general, anyone under 18 should not be on Nutrisystem, as children and teenagers are still growing. However, there is a special meal plan available for teens 14 to 17 years of age, which will require physician approval to start the Nutrisystem program.
People with certain allergies: Nutrisystem’s program won’t suit people with peanut or soy allergies, since these ingredients are commonly found in Nutrisystem meals. Those individuals with latex allergies will want to avoid the Nutrisystem program, as latex is used in food handling.
People with certain health conditions: Nutrisystem won’t suit people with certain health conditions, such as celiac disease, individuals on dialysis or those requiring a ketogenic diet.
People with certain body mass indexes: Individuals with a BMI less than 19 are also ineligible for the Nutrisystem diet.

Pros

Diverse foods and flavors.
Coaching and/or group support available.
Convenient – grab and go options.
No off-limit foods or food groups.

Cons

Potential for monotony unless you customize.
Unsafe for some people.
Little research to back it up.

What Can I Eat? Do's and Don'ts

Under most Nutrisystem plans, you’ll consume seven days of Nutrisystem breakfasts, lunches, dinners, snacks and shakes during your first week. The first week is designed to jump-start your weight loss.

After the first week, you’ll create Flex Meals, which consist of two healthy breakfasts, lunches, dinners and snacks per week to help you practice healthy eating for life.

Nutrisystem meals are delivered to you every two to four weeks, depending on the plan you choose. Customers can choose a plan with or without frozen options, and the amount of frozen versus ready-to-go items is up to the individual.

Here are some of the foods you’ll get to enjoy on the Nutrisystem program:

Foods to Eat

Apple walnut oatmeal.
Chipotle chicken and bacon flatbread.
Chocolate brownie sundae.
Cinnamon roll.
Creamy tomato soup.
Dark chocolate sea salt nut square.
Grain-crusted Pollock with vegetables.
Lean protein.
Lemon caper chicken.
Merlot beef with root vegetables.
Non-starchy vegetables.
Orange cream bar.
Turkey sausage and egg muffin.
Vanilla ice cream sandwich.

Foods to Avoid (or Limit)

On Nutrisystem, no foods are entirely forbidden.

Vegan and Following the Nutrisystem Diet

Nutrisystem offers a lacto-ovo vegetarian plan but does not offer a vegan plan. See all vegan diets.

Vegetarian and Following the Nutrisystem Diet

Nutrisystem offers more than 75 vegetarian dishes, including cinnamon rolls, spinach and cheese pretzel melts and four-cheese manicotti. See all vegetarian diets.

Gluten Free and Following the Nutrisystem Diet

Nutrisystem does not offer certified gluten-free foods, and it is not advisable for those with celiac disease or gluten intolerance. See all gluten-free diets.

Halal and Following the Nutrisystem Diet

Although some Nutrisystem meals contain gelatin, which is mostly derived from pork, you can exclude them from your menu. The meals and manufacturing facilities are not certified halal. See all halal diets.

Kosher and Following Nutrisystem Diet

It is not recommended to do Nutrisystem if you adhere to a kosher diet. The Nutrisystem foods and manufacturing facilities are not certified kosher. See all kosher diets.

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