Nutrisystem Diet: Weight Loss Plan, Review, Food, Shakes, and More

If you have watched any TV lately you have probably seen a sports celebrity advertising the benefits of the Nutrisystem weight loss system. Nutrisystem was once based in nationwide weight loss centers; now, you order your meals over the internet and they are delivered to your home.

What Is the Nutrisystem Diet?

"Nutrisystem is a low-calorie weight loss program that offers balanced, easy-to-prepare meals, and controls calories by making the meal portions small," saysMolly Kimball, RD, a sports dietitian at the Ochsner Health System's Elmwood Fitness Center in New Orleans.

How Does Nutrisystem Work?

Nutrisystem meals are premade and engineered to deliver only a certain amount of calories per day based on your sex and age. Carbohydrates, which make up much of thediet, are mostly low-glycemic. That means they are the type of carbohydrates that break down slowly and help control your appetite. Because everything is prepared for you, the thought is that all you need to do is stick to the plan and you will lose weight.

Nutrisystem for Men vs. Women

Men and women may have different needs when it comes to losing weight. That’s why Nutrisystem has Nutrisystem for Men and Nutrisystem for Women. Here’s what you need to know:

Men

When it comes to Nutrisystem for Men, the plan is geared toward helping men “lose weight, burn fat, and retain lean muscle.” (1) The cost of Nutrisystem ranges from $11.61 per day for a Basic package of preselected foods to the Uniquely Yours Plus, which starts at $15.36 a day and has an expanded variety of menu options plus daily protein shakes. On each plan, men are instructed to eat six times a day, and the prepackaged refrigerated and frozen meals are delivered to your door. You also get two “Flex” meals per week. These are times when you can make a healthy dish at home or go out to eat.

Women

Nutrisystem for Women is very similar to the men’s plan. But the goal is to “lose weight, improve your health, and have more energy.” (2) It’s also cheaper. The Basic package with preselected foods starts at $10.18 per day, while the most expensive option — Uniquely Yours Plus — starts at $13.93 per day, and includes refrigerated and frozen delivered foods and daily protein shakes. You will also eat six times a day and enjoy two Flex meals weekly.

Nutrisystem packaged foods consist of breakfast, lunch, dinner, and snacks. (3) This may include waffles, muffins, pancakes, or a bagel for breakfast; a burger, sandwiches, or meal replacement bar for lunch; pizza or achickenor turkey entrée for dinner; and snacks, including dessert items like ice cream, cake, or energy bars. While you won’t be going to the grocery store often, you will be buying fresh vegetables to add into meals. (4)

As you progress in the plan, you will also have the option to include lean meats, dairy, fruit, or otherhealthy carbs. For instance, you might have yogurt and fresh fruit for a snack or add a side salad or steamed vegetables to lunch or dinner.

Nutrisystem Food Menu Samples

In the Nutrisystem weight loss program, you have more than 160 dishes to choose from. Meals are composed of 50 percent carbohydrates, 25 percent protein, and 25 percent fat. The usual meal plan cycle is 28 days. You will eat every two to three hours, or six times a day (breakfast, lunch, dinner, and three snacks; men get an extra snack). (4) The calories are all controlled by portion size. Here are some examples:

• BreakfastChoices includecinnamonroll,honeywheat bagel, maple brown sugaroatmeal,and a turkey, ham, andcheese. (5)
• LunchTypical lunch options include grilled chicken sandwich, pepperoni pizza melt,chocolatepeanut butter bar, or white bean chicken chili. (6)
• DinnerA dinner selection could be mushroom stuffed chicken breast, Margherita pizza, stuffed shells, or vegetable lasagna. (7)
• Snacks and DessertsThis weight loss program has plenty of snacks and desserts to choose from, including ice cream sandwich, fudge bar, chocolate cake, white cheddar popcorn, and cheese puffs. (8)

The cost of Nutrisystem weight loss program can be as little as about $300 a month — all the way up to about $460 for a month-long supply of meals and snacks. (2,3) “You need to buy your own fresh fruit and vegetables if you want to supplement your diet. Other than that, there do not appear to be any hidden costs," says Kimball.

Nutrisystem encourages people on the program tostay fitandexerciseaccording to government recommendations, which is 150 minutes of moderate-intense activity per week. (9) They encourage you to follow My Daily 3, or doing 30 minutes of exercise daily. For people short on time, you can break up the 30 minutes into smaller 15- or 10-minute bouts. You’re also encouraged to do twostrength trainingsessions per week.

Like any diet plan, there are places where Nutrisystem really shines, as well as disadvantages. Knowing the pros and cons can help you decide if it’s right for you:

Pros

• "For someone who is too busy to shop and prepare nutritious, low-calorie meals at home, this weight loss program is very convenient," says Kimball.
• 饮食很容易坚持,因为一切is done for you.

Cons

• Prepackaged food that can get tiring, even if there are more than 160 menu items to choose from.
• Portion size is small, so you may get hungry.
• It can get expensive, especially since you’re supplementing with added fruits, vegetables, lean proteins, and healthy carbs, plus two on-your-own Flex meals per week.
• Though in some instances Nutrisystem is customizable, the plan is not individualized for the specific person. The 1,200 to 1,500 calories per day is mostly recommended across the board, which may not be right for you and your needs. (10)

Nutrisystem takes the guesswork out of meal planning, but it emphasizes eating packaged foods, meaning there are benefits and potential downsides to this plan. Read more below:

What Are the Benefits of Nutrisystem?

Everything is all done for you. There is no need to count calories, menu-plan, or really worry about what you’re eating day-to-day. “When you don’t have to analyze, count, measure, or cook, it’s really appealing,” says Amy Goodson, RD, in Dallas-Fort Worth, Texas. Certain people, like busy moms and professionals, may appreciate the prepped food as one less thing to think about during the day.

What’s more, though you get prepackaged meals, you’re encouraged to add healthy fresh foods into the mix, and adding more fruits and veggies will expand the range of nutrients and fill-you-up fiber you’re consuming every day.

Another perk: the two Flex meals per week. Being able to eat out with family members may make this a bit more realistic to follow, says Goodson.

Are There Any Risks to Following Nutrisystem?

While there aren’t necessarily health risks, there are negatives. While Nutrisystem's menu offerings sound delicious, not everyone is going to enjoy the taste of a mostly packaged food diet indefinitely, and as a rule of thumb, whole, fresh foods are generally healthier than those that come in a paper box or plastic wrapping.

"I do question the sustainability of this lifestyle,” says Goodson. “While this type of diet plan is probably teaching you healthy eating on some level, it’s not forcing you to be accountable to yourself. When I work with clients, my goal is always to help them learn how they can implement these healthy habits when I’m not here. When you go off Nutrisystem, could you replicate what you were doing with normal eating?” she continues.

The reality: maybe not. Remember that you’re eating lower-calorie versions of favorite foods, and these items as they exist in the real world — burgers, muffins, pancakes — don’t come with the built-in portion- and calorie-control of prepackaged meals.

You may lose weight in the short term, but long term, it’s not clear if you will be able to maintain those results. Says Kimball: “Nutrisystem is a good quick fix for weight loss, but not a substitute for a long-term healthy diet plan. Eventually you need to educate yourself about nutrition and understand how to make your own healthy choices."

The easiest way to begin is to visit Nutrisystem.com where you can shop for the plan that's best for you. If you have a Costco membership, you can also purchase a Nutrisystem card and use it to buy meals online or by phone. (11) You can also buy Nutrisystem meal and snack packs as well as a variety of their other frozen and packaged products online at Walmart.com. For instance, they feature aNutrisystem Success 5-Day Weight Loss Kitwith 20 food items (five each for breakfast, lunch, dinner, and snacks) for $39.98. Finally,Bed Bath & Beyondalso carries Nutrisystem products, including five-day meal kits, and Nutrisystem treats, like bars, cookies, and muffins.

如果你正在考虑一个商业减肥计划n, it can be tough to know which one suits you best. “What I like about Nutrisystem is that they try and arm you with support via their website The Leaf, which include ways to make the meals taste the best and lots of fitness help,” says Angela Lemond, RDN, co-owner of Lemond Nutrition in Plano and Rockwall, Texas.

When compared with a plan likeJenny Craig, Lemond says that the benefit to Nutrisystem is that there seems to be more of an emphasis onfitness and exercise, making it a more well-rounded plan. Plus, Nutrisystem is cheaper (Jenny Craig is about $20 per day for the food, plus other fees), she points out.

Following Nutrisystem will likely lead to weight loss initially because it’s a well-controlled plan that will help you effortlessly cut calories by sticking to the prepackaged meals. But it has significant drawbacks. Experts question a person’s ability to stick with it over the long haul, and over time you may tire of eating the bulk of your meals as packaged or frozen food.

If you decide that Nutrisystem is right for you, you’re best off consulting a registered dietitian for personalized information on how to transition off the diet and into the real world to better your chances at maintaining your results.

Additional reporting byChris Iliades, MD.