What Is the Nutrisystem Weight-reduction plan? – Health Fitness, Diets, Weight Loss

What Is the Nutrisystem Weight-reduction plan?

At Verywell, we consider there isn’t a one-size-fits-all method to a wholesome life-style. Profitable consuming plans should be individualized and take the entire particular person into consideration. Previous to beginning a brand new food regimen plan, seek the advice of along with your healthcare supplier or a registered dietitian, particularly if in case you have an underlying well being situation.

The Nutrisystem food regimen is a portion-controlled consuming plan centered on prepackaged meals delivered to your own home. A number of the meals emphasize lean protein and carbohydrates with a low glycemic index, similar to entire grains and non-starchy greens. Along with pre-packaged meals, which are sometimes frozen and/or processed, those that observe the food regimen are inspired so as to add greens, fruits, low-fat dairy, and protein from the grocery retailer to their meal plan. 

Nutrisystem was created within the early Seventies by entrepreneur Harold Katz, who was impressed by watching his mom’s repeated makes an attempt at weight reduction. Katz arrange his first weight reduction middle close to his house in Philadelphia after which started promoting franchises all through the USA. By the Nineties, this system had developed into a well-liked heat-and-eat meal supply service.

The food regimen is predicated on the concept it may be simpler to shed weight if you do not have to plan and put together meals. Many individuals have discovered the comfort issue of ready-made, pre-portioned meals and snacks an interesting choice to preserve day by day caloric consumption low. Nevertheless, the price of these meals might be prohibitive for some.

Nutrisystem works with its clients to include their very own groceries, restaurant meals, and do-it-yourself meals into their diets. There are additionally totally different meal applications accessible for males, girls, vegetarians, and other people with sort 2 diabetes. Nutrisystem additionally affords clients a weight-loss app (NuMi), weight-loss counseling providers, and train steerage.

The 2021 U.S. Information and World Report Finest Diets ranks the Nutrisystem food regimen quantity 20 in Finest Diets General and offers it an general rating of three.5/5. Nutrisystem’s recognition might be attributed, partly, to its superstar endorsements. Sports activities and leisure personalities together with Janet Jackson, Marie Osmond, and Dan Marino have all been paid spokespersons for the model.

Whereas this system can result in weight reduction because it restricts energy by portion management, it doesn’t train wholesome consuming habits for long-term weight administration. Diet consultants don’t suggest Nutrisystem as a sustainable weight reduction plan.

What Specialists Say

“Nutrisystem is a meal supply program that focuses on consuming actual meals (versus bars or shakes) but it surely’s costly and the parts are small. Counting on a meal supply service isn’t sustainable for most individuals, so wholesome, long-term habits usually are not realized.”

Kelly Plowe, MS, RD

What Can You Eat?

Nutrisystem affords applications to go well with varied weight reduction objectives and budgets. There are separate applications for women and men, in addition to plans for vegetarians and individuals who have sort 2 diabetes. Every plan supplies three meals per day plus one snack for girls and two snacks for males.

There are three plan ranges (“Fundamental,” “Uniquely Yours,” and “Uniquely Yours Final”), every providing barely totally different selections for meals. On every plan, you’ll obtain portion-controlled meals in addition to entry to on-line instruments and a smartphone app. Weight reduction counselors can be found by cellphone to deal with questions, issues, and requests for basic help.

Inside every plan, you’ll be able to select your individual meals or have meals chosen for you (“Chef’s Alternative”). You too can personalize meal selections based mostly in your physique sort, objectives, and meals preferences. To pick this selection, you’ll take a brief automated quiz.

A lot of the meals that you just eat on the plan is supplied by Nutrisystem. “Fundamental” meals are shelf-stable (not frozen), however the larger high quality meals within the “Uniquely Yours” and “Uniquely Yours Final” plans embody each frozen and non-frozen choices. The dearer plans embody a greater diversity of meal and snack choices.

The primary week of this system is designed to “reboot your physique,” and it’s extra restrictive than subsequent weeks. Throughout this week, you solely devour the model’s meals and shakes. This weeklong program is designed for fast weight lack of fewer than 10 kilos and might be bought with out investing in a longer-term meal plan.

After the primary week, Nutrisystem clients incorporate two flex meals through the week. These meals are ready utilizing substances that you just buy. Grocery guides are supplied so clients know what meals are compliant. Restaurant meals are allowed as flex meals. The NuMi app supplies particular steerage for which menu gadgets to pick and which to keep away from when eating out.

After you subscribe to a Nutrisystem program, meals is delivered to your door. In case you join auto-delivery, you will proceed to pay for and obtain orders each 4 weeks till you cancel your subscription.

What You Have to Know

There isn’t any particular meal timing and fasting is just not required for the plan. There aren’t any particular books to purchase however the NuMi app is strongly beneficial.

Nutrisystem does not require its counselors to have a diet diploma, though they should have both an affiliate’s diploma or a bachelor’s diploma. They’re additionally inspired to be educated in diet, health, well being, and weight reduction upkeep.

However Nutrisystem is just not for everybody. In response to the corporate, people who find themselves pregnant shouldn’t go on Nutrisystem since they want extra energy. In case you are breastfeeding and your baby is not less than 6 months outdated and is consuming stable meals, you should use a modified Nutrisystem plan that affords extra energy.

Moreover, individuals who have celiac illness usually are not suggested to make use of the Nutrisystem food regimen. The corporate affords a couple of menu gadgets that don’t embody gluten substances and may provide a wheat-free menu, but it surely doesn’t provide licensed gluten-free meals.

Kids beneath the age of 18 shouldn’t be on Nutrisystem, however some teenagers aged 14–17 years are permitted to observe a particular meal plan upon doctor approval.

Different individuals who shouldn’t use Nutrisystem embody anybody who’s allergic to soy, peanuts, or latex; has an consuming dysfunction similar to anorexia or bulimia; has power kidney illness, or follows a ketogenic food regimen. Ladies weighing 400 kilos or extra and males weighing 450 kilos or extra require a physician’s approval previous to beginning a Nutrisystem plan.

What to Eat

  • Prepackaged meals and snacks from Nutrisystem

  • Lean proteins (restricted)

  • Carbohydrates (restricted)

  • Some greens

  • Some wholesome fat

  • Some condiments, seasonings, spices

  • Some drinks (together with alcohol)

What To not Eat

  • Retailer-bought meals apart from these listed as compliant

  • Sweets and desserts apart from these listed as compliant

Prepackaged Meals and Snacks

Nutrisystem meals embody comfort-food choices similar to double chocolate muffins, macaroni and cheese, grilled hen sandwiches, and pizza. Every supplies round 200 energy. The bars additionally are available quite a lot of flavors similar to apple strudel or toffee nut and comprise about 200 energy every.

The system’s shakes (“NutriCrush” or “Turbo Shakes”) comprise whey protein, flavoring, sweeteners, and natural substances similar to monk fruit. Shakes present round 120 energy per serving (with out milk).

Lean Proteins

Nutrisystem-approved proteins are referred to as “PowerFuels.” Every serving ought to present 5 grams of protein and 80 to 120 energy.

The checklist consists of meat, seafood, poultry, plant-based protein, low-fat dairy, and nuts. Examples embody 2 ounces of trimmed beef, 1 tablespoon of nut butter or tahini, 1/2 cup seitan, 2 ounces of canned salmon, 1 egg, or 1 cup of non-fat plain yogurt.


Nutrisystem supplies an inventory of “SmartCarbs”—low glycemic carbs that present fiber. Every serving ought to present not less than 1 gram of fiber and 80 to 120 energy.

The permitted checklist consists of entire grains, beans and legumes, fruit, and starchy greens. Examples embody one medium banana, apple, or orange, 1/2 cup oatmeal, a 6-inch whole-wheat pita, 1/4 cup whole-grain crackers, or 1 cup of canned fruit cocktail.


Nutrisystem clients are strongly inspired to devour not less than 4 servings of non-starchy greens every day. You too can devour low-sodium vegetable juice as a substitute.

Every serving is equal to 1/2 cup cooked or 1 cup uncooked of permitted veggies, which embody bell peppers, broccoli, any type of lettuce, inexperienced beans, cucumbers, asparagus, and tomatoes.

Condiments, Seasoning, Spices

Meals outlined as “Extras” and “Free Meals” assist you to put together, season, and taste your meals. Accredited “Free Meals” seasonings ought to present not more than 10 energy per serving however are limitless on the plan. Free condiments embody mustard, garlic, ginger, and salsa.

“Extras” ought to solely present 10 to 35 energy per serving. Ketchup, honey, and mayonnaise are thought of extras. Some wholesome fat like avocado and sunflower oil are additionally thought of extras, however you will must restrict your consumption to remain inside calorie limits.


You may drink black espresso, unsweetened tea, natural tea, and seltzer on the plan. You’re additionally inspired to drink not less than 64 ounces of water every day.

Alcohol can be allowed on Nutrisystem, however in restricted portions. You may have two servings of alcohol per week. A serving is taken into account 4 ounces of dry wine, 12 ounces of sunshine beer, or 1.5 ounces of liquor (80–90 proof).

Professionals and Cons


  • Handy

  • Huge number of meals

  • Nutritionally balanced

  • Transition plans supplied

  • Train inspired


  • Value

  • Processed meals



Proponents of the Nutrisystem plan discover it straightforward to observe as a result of meals are pre-portioned to maintain energy low, which might promote weight reduction. Having meals delivered to your door is a comfort issue that some individuals discover interesting.


Flex meals, snacks, and supplementary meals may help to make the menu extra diversified. Simple-to-follow grocery lists assist to simplify purchasing for these extras.


The plan supplies between 1,200 to 1,500 energy per day and lots of meals comprise protein, carbohydrate, fats, and vitamins similar to fiber. Prospects are inspired to devour not less than 4 servings of veggies and one to 2 servings of fruit every day, and help is offered for many who might discover this difficult.

Transition Help

As soon as you’ve got reached your purpose weight, Nutrisystem affords a weight-maintenance plan. These plans embody weekend meal plans or a mix of meals and snacks. In fact, there may be a further charge for these merchandise.



Like many business weight reduction plans, Nutrisystem will not match into everybody’s finances. This system can value roughly $250 to $350 per thirty days plus the price of extra meals from the grocery retailer, similar to greens, fruit, and dairy merchandise.

Processed Meals

The prepackaged meals on the Nutrisystem food regimen is closely processed. You will discover loads of unfamiliar substances within the meals and snacks. And in case you are involved about GMOs, the corporate is obvious that their meals might comprise them. Nutrisystem doesn’t, nevertheless, use stimulants or urge for food suppressants in its shakes and bars. Moreover, most of the low-calorie processed meals included within the food regimen are typically high-calorie meals when bought at eating places or grocery shops.

If a Nutrisystem buyer will get used to consuming the corporate’s low-cal variations of cinnamon buns, mac and cheese, or hamburgers day-after-day, persevering with these meals selections after the food regimen is full would seemingly trigger any weight misplaced to be regained.

Is the Nutrisystem Weight-reduction plan a Wholesome Alternative for You?

The U.S. Division of Agriculture’s 2020–2025 Dietary Tips for Individuals recommends consuming quite a lot of nutrient-dense meals and drinks for a wholesome, balanced food regimen. The USDA additionally recommends limiting meals and drinks with larger quantities of added sugars, saturated fats, and sodium, and limiting consumption of alcohol. The entire meals inspired by the USDA embody:

  • Beans and legumes
  • Vegatables and fruits
  • Wholesome fat
  • Lean meats and low-fat dairy merchandise
  • Entire grains

As well as, consuming the best variety of energy every day will aid you to achieve and preserve a wholesome weight. The USDA recommends consuming roughly 1,500 energy per day for weight reduction, however this quantity varies based mostly on age, intercourse, weight, and exercise degree. On the Nutrisystem food regimen, you’ll be able to count on to devour 1,200 to 1,500 energy per day. You need to use this calculator to find out the best variety of energy for you.

The Nutrisystem food regimen consists of meals which are frozen or shelf-stable in addition to some processed meals, which aren’t a part of a wholesome, balanced food regimen. Whereas the Nutrisystem consuming plan meets federal pointers for sodium, it doesn’t provide steerage for decreasing sodium consumption when you’re off the food regimen.

Well being Advantages

Many individuals have had weight reduction success on the Nutrisystem food regimen as a result of it’s a low-calorie consuming plan. The entrées and snacks related to the food regimen may assist those that observe the plan to be taught portion management.

In response to analysis revealed within the Annals of Inner Drugs in 2015, individuals who adopted the Nutrisystem plan misplaced a mean of three.8% extra weight over a three-month interval than a management group who obtained dietary counseling and training.

Well being Dangers

Whereas there aren’t any widespread well being dangers related to the Nutrisystem food regimen, the consuming plan is centered on many frozen and processed pre-made meals. Processing might be related to well being circumstances together with metabolic syndrome. Some meals on the Nutrisystem menu similar to double chocolate muffins, frozen pizza bowls, and snickerdoodle cookies are excessive in energy, fats, sugar, and sodium of their conventional variations.

This might make it tougher for some individuals to decide on nutritious, entire or minimally processed meals over packaged meals as soon as they finish their subscription and resume an everyday food regimen. Analysis reveals that long-term consumption of processed meals is related to power ailments.

A Phrase From Verywell

If comfort and ease are necessary for you, the Nutrisystem food regimen could also be an choice because it does not require counting carbs or energy to see outcomes. Nevertheless, it is necessary to notice that counting on any sort of meal supply service isn’t a sustainable plan for most individuals. Studying wholesome meal preparation and creating a nutritious meals plan and bodily exercise schedule is crucial for each weight reduction and weight administration. And it is all the time a good suggestion to decide on entire meals over processed meals every time potential to take care of optimum well being.

Bear in mind, following a long-term or short-term food regimen will not be obligatory for you and lots of diets on the market merely don’t work, particularly long-term. Whereas we don’t endorse fad food regimen traits or unsustainable weight reduction strategies, we current the details so you can also make an knowledgeable determination that works greatest on your dietary wants, genetic blueprint, finances, and objectives.

In case your purpose is weight reduction, keep in mind that shedding weight isn’t essentially the identical as being your healthiest self, and there are various different methods to pursue well being. Train, sleep, and different life-style components additionally play a significant function in your general well being. The most effective food regimen is all the time the one that’s balanced and matches your life-style.

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