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Nutrisystem is a meal delivery program
The popular Nutrisystem diet program is a portion-controlled eating plan with prepackaged foods delivered to your home. It offers different programs for men, women, vegetarians, and people with type 2 diabetes.
The meals emphasize lean protein and carbohydrates with a low glycemic index such as whole grains and non-starchy vegetables. In addition to pre-packaged foods, people who use the system are encouraged to add vegetables, fruits, low-fat dairy, and lean proteins from the grocery store to their meal plan.
Nutrisystem was created in the early 1970s by entrepreneur Harold Katz who was inspired by watching his mother's repeated attempts at weight loss. Katz set up his first weight loss center near his home in Philadelphia and then began selling franchises throughout the U.S. The program evolved into a popular heat-and-eat meal delivery service in the 1990s.
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The diet's early premise was that it's easier to lose weight if you don't have to plan and prepare meals. Having access to ready-made, pre-portioned meals and snacks can help keep daily caloric intake low, leading to weight loss. The diet has evolved to help customers incorporate their own groceries, restaurant meals, and homemade meals.
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The company has also grown to include meal programs for a wider range of customers including men, vegetarians, and those with type 2 diabetes. A weight-loss app (NuMi), some counseling services, and exercise guidance are also offered.
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The company is widely known for its celebrity endorsements. Sports and entertainment personalities including Janet Jackson, Marie Osmond, and Dan Marino have all been paid spokespersons for the brand.
How It Works
Nutrisystem provides several programs for different types of customers and varying budgets. There are separate programs for men and women, as well as specific plans for vegetarians, and people who have type 2 diabetes. Each plan provides three meals per day plus one snack for women and two snacks for men.
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There are three plan levels ("Basic," "Uniquely Yours," and "Uniquely Yours Ultimate") each offering slightly different cuisine choices. On each plan, you receive portion-controlled meals as well as access to online tools and a smartphone app. Questions, concerns, and requests for general support are addressed by weight loss counselors who are available by phone.
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Within each plan, you can choose your own meals or have meals selected for you ("Chef's Choice"). You can also personalize meal choices based on your body type, goals, and food preferences. To select this option, you take a short automated quiz.
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Most of the food that you eat on the plan is provided by Nutrisystem. "Basic" meals are shelf-stable (not frozen) but the higher quality meals in the "Uniquely Yours" and "Uniquely Yours Ultimate" plans include both frozen and non-frozen selections. The more expensive plans include a wider variety of options in terms of meal and snack choices.
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The first week of the program is designed to "reboot your body," and it is more restrictive than subsequent weeks. During this week, you only consume the brand's food and shakes. This week-long program is designed for quick weight loss of less than 10 pounds and can be purchased without investing in a longer-term meal plan.
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After the first week, Nutrisystem customers incorporate two flex meals during the week. These meals are prepared using ingredients that you purchase. Grocery guides are provided so customers know what foods are compliant. Restaurant meals are allowed as flex meals. The NuMi app provides specific guidance for which menu items to select and which to avoid when dining out.
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After you subscribe to a Nutrisystem program, food is delivered to your door. If you sign up for auto-delivery, you'll continue to pay for and receive orders every four weeks until you cancel your subscription.
Prepackaged Meals and Snacks
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Nutrisystem's meals include comfort-food selections such as chocolate muffins, macaroni and cheese, grilled chicken sandwiches, or pizza. Each provides around 200 calories. The bars also come in a variety of flavors such as apple strudel or toffee nut and contain about 200 calories each.
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The system's shakes ("NutriCrush" or "Turbo Shakes") contain whey protein, flavors, sweeteners, and herbal ingredients such as monk fruit. Shakes provide around 120 calories per serving (without milk).
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Lean Proteins
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Nutrisystem provides a list of approved proteins, called "Powerfuels." Each serving is supposed to provide 5 grams of protein and 80–120 calories.
The list includes meat, seafood, poultry, plant-based protein, low-fat dairy, and nuts. Examples include 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.
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Carbohydrates
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Nutrisystem provides a list of "Smartcarbs"—low glycemic carbs that provide fiber. Each serving is supposed to provide at least 1 gram of fiber and 80–120 calories.
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The approved list includes whole grains, beans and legumes, fruit, and starchy vegetables. Examples include 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.
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Vegetables
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Customers are strongly encouraged to consume at least 4 servings of non-starchy vegetables each day. You can also consume low-sodium vegetable juice as an alternative. If you can't work these into your diet, the company encourages you to reach out to a counselor for assistance.
Each serving is equivalent to 1/2 cup cooked or 1 cup raw of approved veggies including bell peppers, broccoli, any kind of lettuce, green beans, cucumbers, asparagus, and tomatoes.
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Condiments, Seasoning, Spices
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Foods defined as "Extras" and "Free Foods" allow you to prepare, season, and flavor your food. Approved "Free-Food" seasonings should provide no more than 10 calories per serving but are unlimited on the plan. Free condiments include mustard, garlic, ginger, and salsa.
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"Extras" should only provide 10–35 calories per serving. Ketchup, honey, and mayonnaise are considered extras. Some healthy fats like avocado and sunflower oil are also considered extras, but you would need to be very careful to limit your intake to stay within calorie limits.
Recommended Timing
The Nutrisystem daily plan allows for three meals plus one snack for women or two snacks for men. There is no special meal timing required for the plan and there is no fasting required.
Resources and Tips
There are no special books to buy for the Nutrisystem plan, but the smartphone app NuMi is strongly recommended. Weight-loss counselors are also available by phone.
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Nutrisystem's counselors are not required to have a nutrition degree, although they are required to have either an associate's degree or a bachelor's degree and are encouraged to have knowledge of nutrition, fitness, health, and weight loss maintenance.
Modifications
According to the company, women who are pregnant should not go on Nutrisystem. If you are breastfeeding, your child is at least 4 months old, and is eating solid foods, you can use a modified Nutrisystem plan. The company says that you will require a special meal plan that affords more calories. They provide a contact phone number for this information.
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People who have celiac disease are advised not to use the Nutrisystem diet, according to the website. They offer a few menu items that do not include gluten ingredients and can offer a wheat-free menu, but they do not offer certified gluten-free foods.
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Other groups who should not use Nutrisystem including anyone who is allergic to soy, peanuts, or latex, a person who has an eating disorder such as anorexia or bulimia, those with chronic kidney disease, or those following a ketogenic diet. Women weighing 400 pounds or more and men weighing 450 pounds or more require a doctor's approval.
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Children under the age of 14 may not be on Nutrisystem. Teens aged 14–17 years are permitted, but require a specific meal plan and physician approval.
Pros
Convenience
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This plan is easy to follow because foods are pre-portioned to keep calories low enough for weight loss. Since foods are delivered right to your door, a calorie-balanced meal is always available and there is less of a concern about having to make difficult decisions at mealtime.
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Variety
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Flex meals, snacks, and supplementary foods help to make the menu more varied. You can personalize your version of the diet by choosing SmartCarbs, PowerFuels, Extras, and Free Foods that you enjoy. Easy-to-follow grocery lists make shopping more simple.
Balanced
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The plan provides between 1,200 to 1,500 calories per day and foods contain protein, carbohydrate, fat, and important nutrients such as fiber. Customers are strongly encouraged to consume at least four servings of veggies and one to two servings of fruit each day. Those who find this challenging are offered support.
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Transition Support
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Lastly, exercise is encouraged and guidance is provided to help you start and maintain a program. And if you've reached your goal weight, a weight-maintenance plan is offered. These plans include weekend meal plans or a combination of meals and snacks. Of course, there is an additional fee for these products.
Cons
Cost
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Like many commercial weight loss plans, Nutrisystem won't fit into everyone's budget. The program can cost approximately $250 to $350 per month plus the cost of additional foods from the grocery store such as vegetables, fruit, and dairy that you'll need to supplement your diet.
Overreliance on Processed Foods
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Also, the prepackaged food on the Nutrisystem diet is heavily processed. You'll find plenty of unfamiliar ingredients in the meals and snacks. And if you are concerned about GMOs, the company is clear that their foods may contain them. They do not, however, use stimulants or appetite suppressants in their shakes and bars.
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While the entrées and snacks may help plan followers to learn portion control, the entrees and snacks don't necessarily promote healthy food choices.2 You'll find foods that are not generally considered nutritious on the menu and if you get accustomed to eating them, you may struggle to make healthy choices when you end your subscription.