The NutriSystem Diet

The NutriSystem diet is the ultimate in convenience. Dieters who don’t want to think about portion sizes, planning, shopping for or cooking meals will love the NutriSystem diet plan. You simply make your food selections and then get a month’s worth of meals delivered to your door in microwave-ready pouches.

Overall, the diet is healthy. The meals are low in sodium, saturated and trans fats, and include whole grains and a wide variety of foods. And portion-controlled meals offer an advantage for anyone who has trouble with portion size.

The NutriSystem diet plan started in 1972. Since then it has undergone many changes, and today features the NutriSystem Advanced plan (launched in 2008), a “glycemic advantage” approach promoting “good carbs,” low fat, healthy protein, and high-fiber ready-cooked meals. NutriSystem Advanced meals also contain soluble fiber and omega-3 fatty acids to promote heart health and feelings of fullness.

The glycemic index is a popular weight loss tool, based on the idea that foods ranking low on the glycemic scale help stabilize blood sugar and reduce cravings. The premise of the NutriSystem plan is eating high-fiber, low-fat foods with optimal amounts of lean protein to curb cravings and satisfy hunger on fewer calories.

Women follow a 1,200-calorie plan and men are allowed 1,500 calories per day. Meals are chosen and delivered via mail from the Internet-based diet program (nutrisystem.com). Meal and dessert options are available in shelf-stable pouches that can be conveniently heated in a microwave oven. The food costs approximately $280-310/month (plus additional costs for supplemental items from your local grocer).

In addition to receiving the prepared meals, dieters are encouraged to learn to modify their eating behaviors. They receive a 12-week, self-guided “Mindset Makeover” behavioral guide, written by Temple University obesity expert Gary Foster, PhD, which addresses everything from curbing cravings to the importance of social support. In addition, diet and fitness guidance, a weight loss community, and support are available online. Counselors are also available over the telephone.

Exercise is recommended while following the NutriSystem diet plan. Dieters can use the demonstration CDs included in their packet or choose online fitness plans that can be tailored to various fitness levels. Options include aerobics, yoga, and resistance-training programs.

What You Can Eat

Dieters choose from more than 120 entrees and desserts that promise to be balanced in protein, fat, and “good” carbs. The diet is made up of 55% carbohydrates, 25% protein, and 20% fat. Most of the NutriSystem meals are lower in saturated and trans fats, sodium (approximately 1,800 milligrams per day), and rich in whole grains. The meals are supposed to be supplemented with 6 servings of fruits and vegetables each day. Dieters eat five meals a day, which should help control hunger.

The monthly shipments of food include 28 breakfasts, 28 lunches, 28 dinners, 28 desserts, and the option of one week of free food. No meal replacements are used, but dieters are encouraged to supplement the monthly shipments with fruit, vegetables, salad, protein, and milk purchased at your local market. Sugar, white bread, candy, cakes, processed foods, and alcohol are not permitted.

A typical 1,200-calorie meal plan includes:

• Breakfast: NutriSystem breakfast entree, 1 serving fruit, and 1 serving dairy or protein
• Lunch: NutriSystem lunch entree, 1 serving salad, 1 serving dairy or protein, 2 tbs. fat-free salad dressing
• Snack: 1 serving fruit, 1 dairy or protein serving
• Dinner: NutriSystem dinner entree, 2 vegetable servings, 1 salad or fruit serving, 1 fat serving
• Dessert: NutriSystem dessert

How It Works

NutriSystem has programs designed for men and women, and the plan can be further customized for people with type II diabetes, vegetarians, and older dieters. There is no weighing, measuring, counting calories, or cooking — other than adding water and heating pouches in the microwave.

“It takes the thinking out of healthy meal planning and helps dieters get accustomed to proper portion sizes and smart carbs,” says Delphine Carroll, NutriSystem vice president for public relations.