Once you select a plan based on your age and sex, Nutrisystem delivers meals and snacks to your home so you don’t have to think about what you’re going to eat. You’ll eat six times a day, and the premade meals focus on lean proteins, healthy fats, fiber, vegetables, and “smart” carbohydrates, according to the company. These carbohydrates are lower-glycemic carbs. That means they are the type of carbohydrates that break down slowly and don’t spike blood sugar, according to Harvard Health. Because everything is prepared for you, the idea is that all you need to do is eat the provided foods and you will lose weight, because you’ll be cutting calories. A Nutrisystem diet plan ranges between 1,200 to 1,500 calories per day. Men and women have different needs when it comes to losing weight, so the company offers Nutrisystem for Men and Nutrisystem for Women. The plans are similar, with both men and women instructed to eat six times a day (a mixture of meals and snacks). There are plans that provide an entire week’s worth of food for you, but also plans that allow for “Flex” meals, which are those you can prepare yourself or eat out. Most plans allow for six Flex meals per week, with two Flex snacks per week for women and four for men. Nutrisystem offers a basic package of preselected foods or Uniquely Yours Max+, which has an expanded variety of menu options plus personalized nutrition support through the app.
Pros
It’s convenient. “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.It’s low-effort. All the shopping, cooking, measuring, and meal prep is done for you.You eat (and snack) frequently. Eating six times a day also helps your blood sugar stay even.
Cons
The menu is limited. Prepackaged food can get tiring, even with more than 160 menu items to choose from. 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 healthier than those that come in a paper box or plastic wrapper.It can get expensive. Meal plans add up, especially since you’re supplementing with added fruits, vegetables, lean proteins, and healthy carbs, plus six on-your-own Flex meals and additional snacks per week.It’s one-size-fits-all. 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.It may be hard to keep up. You may lose weight in the short term, but long term, it’s not clear if you will be able to maintain those results. “Nutrisystem is a good quick fix for weight loss, but not a substitute for a long-term healthy diet plan,” says Kimball. Eventually you need to educate yourself about nutrition and understand how to make your own healthy choices.”
What Are the Benefits of Nutrisystem?
Everything is done for you. There is no need to count calories, plan menus, 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, a dietitian in Dallas–Fort Worth. Certain people, like busy moms and professionals, may appreciate the prepped food as one less thing to think about during the day.It’s nutritionally balanced. Meals are in-line with official recommendations for minimizing the risk of chronic illnesses, with a good balance of protein, healthy fats, carbs, and fiber. Adding healthy fresh foods, including fruits and veggies, will expand the range of nutrients you get each day.It’s flexible. Flex meals and snacks allow you to stray from packaged foods. 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.
Most of the food is packaged. 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.It may be hard to stick with long term. “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 says. 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.
When compared with a plan like Jenny Craig, Lemond says that the benefit of Nutrisystem is its emphasis on fitness and exercise, making it a more well-rounded program. Plus, Nutrisystem is cheaper (Jenny Craig starts at $14 per day for the food, but can get as high as $29 per day), she points out. “You need to buy your own fresh fruit and vegetables if you want to supplement your diet,” says Kimball. “Other than that, there do not appear to be any hidden costs.” As you progress in the plan, you will also have the option to include lean meats, dairy, fruit, or other healthy 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.
Breakfast Choices include cinnamon roll, honey wheat bagel, maple brown sugar oatmeal, and a turkey, ham, and cheese omelet.Lunch Typical lunch options include a chicken mozzarella melt, tuna salad, red beans and rice with quinoa, and white cheddar mac and cheese.Dinner A dinner selection could be artichoke and spinach stuffed chicken breast, Margherita pizza, bean Bolognese, or beef stew.Snacks and desserts This weight loss program has plenty of snacks and desserts to choose from, including ice cream sandwiches, fudge bars, chocolate cupcakes, white cheddar popcorn, and cheese puffs.
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 by Chris Iliades, MD.
