Nutrisystem - Weight Loss Program

**Lynda lost 80 lbs* while working from home.**

During the pandemic, I started gaining weight while working from home. I knew I had to do something, so I decided to try Nutrisystem. The meals were convenient, portion-controlled, and helped me stay on track. In just a few months, I lost 80 pounds and felt like a new person! When I returned to the office, my coworkers didn’t even recognize me at first. Nutrisystem made it easy to lose weight, and I’m so grateful for the transformation it brought into my life.

**Laura lost 30 lbs* in time for her dream wedding.**

Losing weight was the only way I could fit into the wedding dress of my dreams, and that became my biggest motivation. That’s when I decided to try Nutrisystem, and it worked even better than I expected. The meals were delicious, easy to follow, and kept me full throughout the day. Over time, I lost 30 pounds and felt confident and beautiful on my wedding day. Thanks to Nutrisystem, I didn’t just fit into my dress—I looked and felt amazing. It truly made my special day everything I hoped for.

**Ashley lost 40 lbs* to focus on the health of her patients.**

Before Nutrisystem, I was so self-conscious about my weight that I would even wear my loose, baggy ER scrubs at home to hide how I felt about my body. As a nurse, I knew I needed to take care of myself to better care for my patients, but I struggled to make a change. That’s when I turned to Nutrisystem, and it completely transformed my life. I lost 40 pounds* and gained not only confidence but also the energy to focus on my health and the health of my patients. Now, I feel like a whole new person, and I’m proud of the example I set for those around me.

Nutrisystem™ is a comprehensive weight loss program designed to make dieting simple and effective by delivering high-protein, low-calorie, and portion-controlled meals straight to your door every 2-4 weeks. The program is structured to promote consistent weight loss, with claims of losing up to 7 pounds in the first week, followed by a steady 1-2 pound drop per week thereafter.

The program’s first week is a specially designed jump-start phase aimed at accelerating fat loss and controlling hunger. During this period, you consume Nutrisystem's hunger control shakes, fat-burning bars, and pre-planned meals such as breakfast and dinner. These meals are formulated to curb cravings and stabilize blood sugar levels throughout the day. To complement these meals, you can add nutrient-rich grocery items like vegetables, lean proteins, low-fat dairy, fruits, and whole grains, ensuring a balanced approach to nutrition.

After the first week, Nutrisystem introduces Flex Meals on most plans, allowing you to prepare two healthy breakfasts, lunches, dinners, and snacks each week. This encourages lifelong healthy eating habits by giving you the freedom to incorporate fresh, wholesome ingredients. For those who prefer a more structured approach, Nutrisystem offers plans that provide all meals and snacks for seven days a week, with minimal additional grocery shopping required.

The program is highly customizable, with options to receive Nutrisystem foods for five or seven days a week, depending on your preference. You can also choose to enhance your plan with the premium Hearty Inspirations line, which features hearty, protein-packed meals, or opt for the “Chef’s Picks” preselected meal assortment for variety and convenience.

Nutrisystem meals are designed to be eaten five to six times a day, keeping your metabolism active and hunger under control. The plans are tailored to fit individual needs, taking into account factors like age, gender, and health conditions, ensuring that you receive the right balance of nutrients for your body and weight loss goals.

With Nutrisystem, the convenience of home-delivered, portion-controlled meals, combined with flexible meal options and personalized plans, makes it easier to stay on track and achieve long-term weight loss success.

Nutrisystem works by providing a structured, portion-controlled meal plan that simplifies weight loss. The program starts with a one-week jump-start phase, where you consume Nutrisystem’s hunger control shakes, fat-burning bars, and meals like breakfast and dinner. These foods help manage hunger and boost fat burning while stabilizing blood sugar levels. Along with Nutrisystem meals, you supplement your diet with fresh, nutrient-dense groceries like vegetables, lean proteins, low-fat dairy, fruits, and whole grains.

After the first week, most plans allow you to create Flex Meals—two healthy breakfasts, lunches, dinners, and snacks each week—giving you the chance to practice lifelong healthy eating habits. For those who prefer not to prepare their own meals, Nutrisystem offers plans with preselected meals and snacks for up to seven days a week, making weight loss even more convenient. You can choose between five- or seven-day meal plans, as well as premium options like the Hearty Inspirations line or Chef’s Picks, which are preselected favorites.

Nutrisystem provides five to six meals per day to keep your metabolism active and hunger under control. Depending on the plan you select, your meals are tailored to your specific needs. Options include the Uniquely Yours plan for general weight loss, Complete 50 for men and women over 50 to address age-related health needs, the Diabetes plan for blood sugar management, and even a Partners plan for couples looking to lose weight together. There's also the Club Advantage plan, which offers additional support like round-the-clock coaching and flexible delivery schedules.

Once you choose your plan, you can either select your meals and snacks or let Nutrisystem choose for you through the Chef’s Choice option, which is recommended for beginners. Nutrisystem also adjusts portion sizes and calorie levels based on gender, acknowledging the different calorie needs of men and women to ensure personalized weight loss results.

Nutrisystem is supported by several scientific principles that contribute to its effectiveness in weight loss. The diet is high in protein and low in calories, which helps promote satiety and preserve lean muscle mass while encouraging fat loss. Research shows that high-protein diets can help reduce hunger, improve metabolic health, and support long-term weight management. Nutrisystem also emphasizes portion control, a critical factor in calorie reduction, which has been proven effective in various studies for sustainable weight loss.

Additionally, Nutrisystem meals are designed with a lower glycemic index, which helps regulate blood sugar levels and reduce spikes that can lead to overeating. Studies indicate that low-glycemic diets may aid in managing weight, reducing the risk of type 2 diabetes, and improving overall metabolic health. Nutrisystem’s structured eating plan—offering meals five to six times a day—also aligns with research suggesting that smaller, more frequent meals can help control hunger, stabilize energy levels, and enhance adherence to a calorie-controlled diet. Together, these elements create a science-backed approach to weight loss that is both convenient and sustainable.

Inside the Nutrisystem program, you'll find a carefully curated selection of high-protein, low-calorie, portion-controlled meals and snacks designed to promote weight loss. These meals include a variety of breakfast, lunch, dinner, and snack options that are both convenient and balanced to keep you feeling full and satisfied throughout the day.

Nutrisystem offers frozen and shelf-stable meals that are delivered to your door every 2-4 weeks. These meals are crafted to be lower in calories and have a lower glycemic index to help control hunger and maintain steady blood sugar levels. The plan also includes shakes and bars designed to help with hunger control and fat burning, particularly during the first week of the program.

In addition to the prepackaged meals, Nutrisystem encourages you to supplement your diet with fresh, nutrient-rich foods like vegetables, fruits, whole grains, lean proteins, and low-fat dairy from the grocery store. Depending on the plan you choose, Nutrisystem also offers premium meal options like the Hearty Inspirations line, which features meals with up to 30 grams of protein for added satiety.

The variety of plans includes options tailored for specific needs, such as those for individuals managing diabetes, men and women over 50, and even couples looking to lose weight together. Each plan is designed to be flexible, with the option to eat Nutrisystem meals five or seven days a week, along with the ability to prepare some meals on your own through Flex Meals.

Incorporating Nutrisystem into your daily routine is simple and convenient. After selecting your meals or letting Nutrisystem choose for you, your order will arrive within 1 to 10 days. Depending on the plan you choose, you’ll receive breakfast, lunch, dinner, and up to three snacks per day, for either 5 or 7 days a week. To supplement your Nutrisystem meals, you’ll also need to make a weekly trip to the grocery store for fresh fruits and vegetables, lean proteins, high-fiber grains, and other pantry staples like eggs, dairy, and healthy oils.

If you choose the 5-day plan, you’ll incorporate Flex meals into your week, allowing you to prepare your own meals at home or dine out at a restaurant. Nutrisystem provides guidance on healthy eating, including recipes and tips for making smart restaurant choices. The 7-day plan, however, covers all your meals, so no Flex meals are required.

In your first week, known as the "kick start" phase, you’ll consume around 1,000 calories per day, with Nutrisystem claiming you could lose up to 7 pounds during this period. Along with Nutrisystem meals, you’ll receive hunger control shakes or protein bars to help curb cravings. You’ll also need to supplement these meals with at least 4 servings of non-starchy vegetables, such as leafy greens, carrots, and bell peppers. During this initial phase, it’s recommended to limit intense exercise as your body adjusts to the lower calorie intake.

After the first week, you’ll enter the regular phase of the program. You’ll enjoy full meals provided by Nutrisystem, supplemented with store-bought items like lean proteins and vegetables. A typical day includes one Nutrisystem breakfast, lunch, and dinner, along with 1-2 Nutrisystem snacks, depending on your plan. For example, a meal plan for week 2 could include a Nutrisystem breakfast entree with almonds, a lunch entree with additional chicken and vegetables, and a dinner entree with a salad. Nutrisystem helps you develop healthy habits by making meal planning simple while supporting long-term weight loss.

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Convenient and Time-Saving

Nutrisystem provides pre-portioned, ready-to-eat meals delivered directly to your door, reducing the time spent on meal planning, cooking, and grocery shopping. This convenience makes it easier to stick to a weight loss plan.

Portion Control

All Nutrisystem meals are portion-controlled, ensuring you consume the right amount of calories without the need for calorie counting. This prevents overeating and helps maintain a calorie deficit, which is essential for weight loss.

High-Protein Diet

Nutrisystem meals are designed to be high in protein, which helps promote satiety, reduce cravings, and support muscle retention during weight loss. Protein-rich meals can also enhance metabolism and fat burning.

Balanced Nutrition

The program offers a well-rounded diet that includes lean proteins, whole grains, healthy fats, and non-starchy vegetables. This ensures that you get essential nutrients while losing weight, promoting overall health.

Lower Glycemic Index

Nutrisystem focuses on meals with a lower glycemic index, which helps stabilize blood sugar levels. This can prevent energy crashes, reduce hunger pangs, and may be especially beneficial for people with diabetes or those looking to manage their blood sugar.

Variety of Meal Plans

Nutrisystem offers multiple meal plans tailored to individual needs, including options for men, women, seniors, couples, and people with diabetes. This personalized approach allows users to choose plans that best suit their lifestyle, dietary preferences, and health goals.

Flexibility with Flex Meals

Nutrisystem allows flexibility with its 5-day plans by offering "Flex Meals," where you can prepare or eat meals outside the program at home or in a restaurant. This helps you develop healthy eating habits and adds variety to the diet.

Supports Long-Term Weight Loss

By incorporating healthy, nutrient-dense foods and offering guidance on making better food choices, Nutrisystem promotes lasting lifestyle changes. The Flex Meals and balanced approach help users transition from the program to maintaining their weight loss on their own.

Steady, Sustainable Weight Loss

Nutrisystem claims you can lose up to 7 pounds in the first week, followed by a steady 1-2 pounds per week, which aligns with health guidelines for sustainable weight loss.

Customizable Meal Options

Nutrisystem allows users to either select their own meals or opt for preselected choices through the Chef’s Choice option, making it adaptable for different preferences and dietary needs.

According to registered dietitian Kathleen Zelman, MPH, RD, LD, Nutrisystem can be an effective weight loss solution if followed correctly. Zelman notes that the program’s focus on portion control and balanced meals with high-fiber carbohydrates and lean protein helps users feel full while consuming fewer calories. This structure makes it easier to achieve the claimed weight loss of 1-2 pounds per week, which is considered substantial progress.

However, she highlights a concern about the sustainability of the diet over the long term. While some individuals may find success with Nutrisystem, others, like Zelman herself, might struggle to maintain such a low-calorie diet for an extended period. She points out that the meal sizes might feel small for some, which could make it challenging to stick to the plan long-term.

Additionally, Zelman emphasizes the lack of long-term studies on Nutrisystem's effectiveness. While short-term weight loss results are promising—supported by a 2015 review in the *Annals of Internal Medicine* showing participants lost an average of 3.8% more weight than those using counseling or education alone—there is still limited data on whether the program can support sustained weight loss over time.

On the Nutrisystem diet, most of the food you'll eat consists of Nutrisystem-prepared meals and snacks, which are delivered directly to your home. In addition to these, you’ll supplement your diet with grocery items that fall into several categories. Power Fuels include protein-rich foods such as beef, cheese, fish, milk, nuts, seeds, oils, poultry, and tempeh, helping to keep you full and energized. Smart Carbs are healthy carbohydrates like whole-grain bread, beans, legumes, fruit, starchy vegetables, oatmeal, and quinoa, which provide steady energy without causing blood sugar spikes. Non-starchy vegetables like dark leafy greens, beets, squash, okra, and onions are also a staple, offering fiber and essential nutrients.

Nutrisystem allows for small flavor additions called Extras, which include condiments like agave sweetener, sour cream, and jelly, that enhance the taste of meals without adding too many calories. Free Foods, such as spices, herbs, and low-calorie beverages like iced tea or espresso, can also be enjoyed in moderation, as they’re unlikely to lead to overconsumption.

For those with dietary restrictions, Nutrisystem offers some modifications. While there are no vegan plans, they do offer lacto-ovo vegetarian options with over 560 vegetarian dishes. However, Nutrisystem does not provide certified gluten-free meals, making it unsuitable for individuals with celiac disease. Additionally, the meals and manufacturing facilities are not certified halal or kosher, so the program is not recommended for those following these specific dietary laws.

What’s included in my first shipment?

Nutrisystem offers tailored plans for women of all ages, starting with a powerful "7 in 7" first week, featuring preselected frozen menu choices alongside Fat Burning Bars and Hunger Control Shakes. You can enjoy Nutrisystem meals for 5 or 7 days a week, including grab-and-go options that are perfect for busy lifestyles. Our top-rated frozen meals include popular heat-and-eat options and even ice cream! For women aged 50 and over, we provide a specialized plan aimed at reducing menopause symptoms and harmful belly fat, with the same convenient meal options and the recommended addition of Hearty Inspirations® dinners, packed with up to 30g of protein starting week two.

Both plans come with essential weight loss tools, including access to our companion app, NuMi®, personal coaching, resource guides, and thousands of healthy recipes. Plus, you can add a month of hunger control shakes at 50% off to help control hunger for up to 3 hours with delicious protein-packed ProSync shakes. If you choose the 5-day plan, you'll incorporate "Flex" meals, allowing you to prepare healthy meals at home or dine out while following our provided guidelines.

What are Hearty Inspirations meals?

Hearty Inspirations® meals are packed with upto 30g protein!
These high-protein dinners are bigger and more filling than our standard dinners, but remain perfectly portioned for weight loss. That's because everything is included: No need to add your own sides. In fact, these all-in-one meals contain our full recommended serving of vegetables.

Hearty Inspirations® meals are available in two easy-to-prepare options:

- Skillet-ready choices served sizzling-hot from pan-to-plate in minutes.
- Fast microwave meals in convenient heat-and-eat trays

What’s the best way to take this product?

FIRST, start out with 1 serving per day. If you’re like MOST people and become regular with 1 scoop per day, that’s all you need! But if you’re like some people and require a little more, slowly increase up to 2 servings per day.

Then simply take it each daily to feel better, keep your digestion strong and healthy, stay slim, and enjoy more energy.

If my plan has 7 in 7, what does my first week include?

When you choose Nutrisystem Complete for all ages, your journey begins with a special first week called "7 in 7*." This week is designed to accelerate your weight loss, helping you lose up to 7 lbs in just your first 7 days**.

During this initial week, you'll receive 7 days of frozen meals and snacks, carefully selected by dietitians to ensure you’re getting the right nutrition. Additionally, you'll enjoy 7 days of Fat Burning Bars and Hunger Control Shakes, all aimed at keeping you satisfied.

Alongside these meals, a detailed nutrition plan will guide you step-by-step throughout your first week. As you transition into Week 2 and beyond, you’ll have the flexibility to customize additional meals and snacks included in your plan.

*Please note, if you have personalized your plan for ages 50 and over, the "7 in 7" first week will not be included.

Can I sign up for Nutrisystem with a family member or friend?

Nutrisystem now offers Partner Plan, designed for two people living in the same household. This is a great option if you're looking to lose weight with someone you live with! Learn more about the Partner Plan.

What if I have a special diet? (Such as Diabetes)

Nutrisystem accommodates various dietary needs, including those for individuals with diabetes, as most of its meals are diabetes-friendly. If you’re following a low-sodium diet, rest assured that all Nutrisystem plans meet, and often fall below, the USDA’s recommended daily sodium intake of 2,300 mg for the general population. Additionally, for those with specific dietary restrictions or food allergies, detailed nutritional information for all menu items is readily available online.

Please note that the information we provide is not intended to replace consultation with a qualified medical professional. We encourage you to inform your physician of changes you make to your lifestyle and discuss these with him or her. For questions or concerns about any medical conditions you may have, please contact your doctor.

Statements on this website have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using our products.

The website's content and the product for sale is based upon the author's opinion and is provided solely on an "AS IS" and "AS AVAILABLE" basis. You should do your own research and confirm the information with other sources when searching for information regarding health issues and always review the information carefully with your professional health care provider before using any of the protocols presented on this website and/or the product sold here.

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