What is the Nutrisystem Diet Plan?
Nutrisystem is a commercial weight loss program that delivers prepackaged, portion-controlled meals and snacks directly to its subscribers. The core philosophy centers on a low-calorie, high-protein, and high-fiber approach using low-glycemic index foods to help manage blood sugar and hunger. This system is designed to remove the guesswork from dieting by providing most of your food, along with a structured schedule of six small meals per day. By following the plan, users create a calorie deficit, which is the foundation of weight loss. The program also encourages supplementing with fresh grocery items, such as vegetables and lean proteins. Nutrisystem offers various specialized plans tailored to different needs, including options for men, women over 50, and individuals with diabetes.
How Does the Nutrisystem Diet Work?
The Nutrisystem program typically follows a 4-week cycle, beginning with an initial 'kick-start' phase designed for rapid weight loss.
The First Week: 'Jumpstart'
- This first phase, sometimes called '7 in 7,' is more restrictive and focuses on Nutrisystem-provided meals, shakes, and snacks.
- Participants eat three Nutrisystem meals and two shakes or snacks per day.
- Unlimited non-starchy vegetables are encouraged, along with drinking plenty of water.
- Exercise is typically limited during this initial period as the body adjusts to the reduced caloric intake.
Weeks 2 and Beyond: 'Steady Weight Loss'
- After the first week, the plan expands to include 'Flex meals,' which are meals and snacks the user prepares themselves or eats at a restaurant.
- A typical day includes three Nutrisystem meals, three Nutrisystem snacks, and grocery additions.
- Men and women have different calorie targets and portion sizes, with men often receiving additional snacks.
- Grocery additions are categorized into 'PowerFuels' (lean proteins, healthy fats) and 'SmartCarbs' (low-glycemic, high-fiber carbohydrates).
- A companion app, NuMi, helps with tracking, meal planning, and accessing resources like recipes and coaching.
What to Eat on Nutrisystem
While Nutrisystem provides the bulk of your meals and snacks, you will still need to add fresh foods from the grocery store. The program uses a system of 'PowerFuels' and 'SmartCarbs' to guide your choices.
Nutrisystem Provided Food
- Breakfasts: Waffles, muffins, granola, and oatmeal.
- Lunches: Soups, wraps, and prepackaged meals.
- Dinners: Options like pasta dishes, pizza, chicken entrees, and meatloaf.
- Snacks & Shakes: Protein shakes, bars, and a variety of sweet treats.
Grocery Add-ins
- PowerFuels: Lean proteins (chicken, fish, tofu), low-fat dairy, nuts, and seeds.
- SmartCarbs: Whole grains (oatmeal, brown rice), fruits (apples, berries), and legumes (chickpeas, beans).
- Vegetables: An abundance of non-starchy vegetables like lettuce, broccoli, peppers, and green beans.
- Free Foods: Low or no-calorie seasonings, spices, herbs, coffee, and tea.
Nutrisystem Plans Explained
Nutrisystem offers a variety of plan tiers to fit different needs and budgets, each lasting four weeks with deliveries every two to four weeks.
- Basic: The most affordable plan, offering 5 days of pre-selected, non-perishable meals per week. Includes coaching and the NuMi app.
- Uniquely Yours: The most popular option, providing access to over 150 meals, including frozen entrees, for 5 or 7 days a week. Allows for full meal customization.
- Uniquely Yours Max+: The premium plan with the widest variety of over 160 menu options, including premium, high-protein 'Hearty Inspirations' meals.
- Specialty Plans: Separate plans are available for men, vegetarians, and individuals with Type 2 diabetes (Nutrisystem D). Partner plans are also offered for couples.
Pros and Cons of Nutrisystem
| Feature | Pros | Cons |
|---|---|---|
| Convenience | Meals are delivered, requiring minimal preparation and reducing the need for calorie counting. | Dependence on pre-packaged food may not teach sustainable cooking habits for long-term maintenance. |
| Effectiveness | Can lead to significant short-term weight loss due to calorie restriction and portion control. | Long-term weight maintenance after discontinuing the program is not well-researched or guaranteed. |
| Variety | The higher-tier plans offer a wide menu with a variety of meals and snacks. | Food quality and taste are often rated as fair or bland by users, and may not feel satisfying. |
| Cost | Less expensive than some other meal delivery diets, and free shipping is often included. | Can be expensive, especially when factoring in the cost of required grocery add-ins. |
| Nutrition | Meals are designed by dietitians and focus on a balanced mix of macros and fiber. | Relies on highly processed foods, which some experts link to long-term health issues and rebound weight gain. |
| Customization | Offers different plans and menu options for customization based on preferences. | Not suitable for those with strict dietary needs like vegan, dairy-free, or gluten-free diets. |
The Long-Term Sustainability Question
While Nutrisystem can be an effective tool for jumpstarting weight loss, many nutrition experts raise concerns about its long-term viability. The reliance on pre-packaged, processed foods and the strict calorie deficit may not be sustainable for everyone. Learning to shop for and cook healthy, whole foods is a critical skill for maintaining weight loss, which the core Nutrisystem plan does not strongly emphasize, although Flex meals offer some practice. The risk of regaining weight after stopping the program is a real concern if healthy habits and behaviors are not learned and maintained. For those committed to long-term change, a program focused on whole foods and behavioral adjustments, or using Nutrisystem as a temporary kick-start, might be a more durable strategy. It is always recommended to consult a healthcare provider or a registered dietitian before starting any new weight loss program.
Conclusion
In summary, Nutrisystem offers a convenient and structured approach to weight loss by providing calorie-controlled, prepackaged meals. Its use of low-glycemic, high-protein foods helps to manage hunger, and the variety of plans caters to different dietary needs. However, the program's dependence on processed foods, potential for high cost, and questions around its long-term sustainability are important considerations. Ultimately, while Nutrisystem can provide a solid foundation for initial weight loss, transitioning to healthy, self-prepared meals is crucial for maintaining results over time.
