Understanding the Nutrisystem "7 in 7" Kickstart Phase
The Nutrisystem program is a structured weight-loss plan that delivers pre-packaged, portion-controlled meals and snacks to your home. The first week is intentionally different from the rest of the program, and it is a critical component for kickstarting the weight loss process. The initial phase is designed to help you see quick, motivating results, with the company claiming potential losses of up to 7 pounds in the first 7 days for some individuals.
The Calorie Count Breakdown
During this initial seven-day period, the daily caloric intake is significantly lower than the standard program. The plan provides an average of 1,000 calories per day for most participants under the age of 50. This restrictive approach is meant to reboot your metabolism and set a strong foundation for continued success. The daily menu is tightly controlled, consisting primarily of Nutrisystem-provided items.
What You Eat During Week 1
Your daily food consumption during the "7 in 7" phase consists of the following:
- Nutrisystem-provided meals: This includes a Nutrisystem breakfast, lunch, and dinner each day.
- Daily shake: A hunger-controlling protein shake is part of the daily plan.
- Nutrisystem snack: One additional Nutrisystem snack is included.
- Non-starchy vegetables: Participants must supplement the provided food with at least four servings of non-starchy vegetables, which are purchased separately at the grocery store.
- Water intake: Staying hydrated is emphasized, with a recommendation of at least 64 ounces of water or unsweetened tea daily.
Why the First Week is Different
Following the first week, the caloric intake and diet structure change. This transition is important for establishing a more sustainable long-term eating pattern. The lower calories of the kickstart phase are not intended for prolonged use and are deliberately designed for a short, impactful period. The program evolves to be less restrictive, incorporating a wider variety of foods and potentially allowing for "Flex meals" depending on your specific plan.
Exercise Guidelines for the First Week
Because the first week is lower in calories, Nutrisystem advises limiting strenuous exercise. This gives your body time to adjust to the new, lower-calorie intake. The focus is on letting the diet take effect, with more vigorous physical activity encouraged in subsequent weeks when your caloric consumption increases.
Comparison Table: Nutrisystem Week 1 vs. Standard Weeks
| Feature | Nutrisystem Week 1 ("7 in 7") | Standard Nutrisystem Weeks (2+) |
|---|---|---|
| Daily Calories | Approximately 1,000 calories | Varies by plan, typically 1,200 to 1,500 calories |
| Meal Structure | Nutrisystem meals, shakes, and 1 snack | Nutrisystem meals and 1-2 snacks, plus grocery add-ins |
| Flex Meals | Not included | Incorporated into most plans |
| Primary Goal | Rapid weight loss kickstart | Sustainable, gradual weight loss |
| Exercise | Limit to normal daily activity | Encourage increased physical activity |
| Duration | 7 days | Continues for the duration of the program |
Transitioning After the First Week
After successfully completing the "7 in 7" phase, you will move into a more balanced and sustainable eating regimen. Your daily calories will increase, and you will begin to incorporate more store-bought foods, known as "PowerFuels" (lean proteins and low-fat dairy) and "SmartCarbs" (fiber-rich carbs). This phase, known as the "28-Day Program" for many, is designed to teach long-term healthy eating habits and practice portion control. You'll rely less on the shakes and bars and more on a variety of meals, both from Nutrisystem and your own kitchen.
Conclusion
The Nutrisystem first week is a structured and lower-calorie phase, providing approximately 1,000 calories daily to jumpstart weight loss. This restrictive period, consisting of delivered meals, shakes, and supplemental non-starchy vegetables, is critical for achieving initial rapid results and establishing momentum. After this initial phase, the caloric intake rises to a more sustainable level, incorporating a wider variety of foods and offering more flexibility. This strategic, two-phase approach allows for a motivating initial boost, followed by a more gradual and sustainable long-term weight management plan. The Nutrisystem website offers comprehensive resources and guides to help navigate both phases effectively.
Note: Before beginning any new weight loss program, it is recommended to consult a healthcare professional. For more details on the program, visit Nutrisystem's official resources.
Summary of Key Takeaways
Caloric Restriction: The first week of Nutrisystem involves a restricted, 1,000-calorie daily intake to accelerate initial weight loss.
"7 in 7" Phase: The initial seven-day period is known as the "7 in 7" kickstart phase, designed to provide a quick boost of motivation.
Controlled Meals: Meals during this phase consist of Nutrisystem-provided items, including breakfasts, lunches, dinners, a daily shake, and a snack.
Grocery Add-ins: Participants supplement their Nutrisystem meals with at least four servings of non-starchy vegetables purchased from the grocery store.
Limited Exercise: Strenuous exercise is not recommended during the first week due to the lower caloric intake.
Transition to Higher Calories: After week one, the program transitions to a less restrictive, higher-calorie phase for sustainable weight loss.
Long-Term Habits: The program's evolution after the first week helps build long-term, healthy eating habits and portion control.
Frequently Asked Questions
What is the Nutrisystem "7 in 7" plan?
The "7 in 7" plan is the first week of the Nutrisystem program, designed as a kickstart to promote rapid initial weight loss by limiting calories and controlling portions with a specific set of Nutrisystem meals and shakes.
Is the first week of Nutrisystem a very low-calorie diet?
Yes, the first week of Nutrisystem is a very low-calorie diet, with a daily intake of around 1,000 calories for most participants, which is significantly less than the calories consumed in subsequent weeks.
What can I eat besides Nutrisystem meals during the first week?
In addition to your provided Nutrisystem meals, shakes, and snacks, you are instructed to eat at least four servings of non-starchy vegetables each day.
Can I exercise a lot during the first week of Nutrisystem?
No, it is advised to limit strenuous physical activity during the first week. The lower calorie intake is not designed to support high levels of exercise.
What happens after the first week of Nutrisystem?
After the first week, your plan transitions to a less restrictive phase. Your daily calorie target increases, and you will begin to incorporate more outside grocery items and potentially "Flex meals".
Do men and women eat the same amount of calories during the first week?
The first week calorie count is generally consistent for men and women under 50, at around 1,000 calories per day. However, standard plans in subsequent weeks often differ to account for varying caloric needs.
Is the first week included in all Nutrisystem plans?
The special first week is included in many Nutrisystem plans for individuals under the age of 50. It may not apply to specialized plans, such as those for individuals over 50 or those managing specific health conditions.
