Nutrisystem is a well-established commercial weight loss program with over 50 years of experience in helping people achieve their weight loss and health goals. It provides prepackaged, portion-controlled meals and snacks delivered directly to your doorstep, offering a convenient approach to dieting. While Nutrisystem offers various plans, the Nutrisystem D program is specifically designed for individuals with diabetes, pre-diabetes, or insulin resistance. This article delves into the details of the Nutrisystem diabetic diet plan, exploring its features, benefits, and potential drawbacks.
What is the Nutrisystem Diet?
Nutrisystem is a high-protein, lower-glycemic diet aimed at stabilizing blood sugar levels and managing hunger. The program's menu includes a variety of perfectly portioned, pantry-ready, and frozen meals. Most plans incorporate weekly Flex Meals, allowing for flexibility through healthy, self-prepared meals based on Nutrisystem's guidelines.
Nutrisystem also offers Club Advantage, a subscription membership providing access to Nutrisystem meals and support, enabling individuals to tailor the diet to their specific weight loss goals and needs. This option is ideal for those transitioning off a full Nutrisystem plan or seeking convenient meal solutions without a full commitment.
A significant portion of Nutrisystem meals are designed to be diabetes-friendly, making the program a viable option for individuals managing their blood sugar levels.
Ease of Following
Nutrisystem is designed for simplicity and ease of use. According to Courtney McCormick, a registered dietitian and the manager of Clinical Research and Nutrition for Nutrisystem, the program provides a detailed meal plan specifying what to eat and when. The pre-portioned meals are delivered directly to your home, eliminating the need for extensive meal planning and preparation. To further support users, Nutrisystem offers the Numi Smartadapt app and one-on-one coaching.
Read also: How Marie Osmond Lost Weight
How the Nutrisystem Diet Works
Many Nutrisystem plans begin with a "jump-start" week designed to accelerate weight loss. During this initial week, participants consume Nutrisystem hunger control shakes and fat-burning bars, along with a Nutrisystem breakfast and dinner. This approach aims to control hunger throughout the day.
Following the first week, most plans incorporate Flex Meals, allowing participants to create two healthy breakfasts, lunches, dinners, and snacks each week. This encourages the development of sustainable healthy eating habits. However, for those who prefer not to create their own meals, Nutrisystem offers plan options providing seven days of Nutrisystem meals and snacks.
Weight Loss Potential
Nutrisystem claims to help individuals lose 1 to 2 pounds per week, with the potential for up to 13 pounds of weight loss in the first month on the Complete plans. Clinical trials and analyses of customer outcomes suggest that individuals, particularly those with obesity, are likely to lose weight with Nutrisystem. However, it's important to note that much of the available research has been funded by the company.
Weight loss on Nutrisystem can be attributed to calorie restriction and portion control, a well-established mechanism for weight loss. While Nutrisystem utilizes a high-protein, lower-glycemic approach to manage hunger, maintaining weight loss in the long term may be challenging due to the program's heavy reliance on calorie deficit rather than comprehensive dietary and behavioral changes.
Christa Brown, a registered dietitian based in Woodbridge, New Jersey, suggests that for long-term weight loss, learning to implement a healthful and balanced diet is more appropriate. Since Nutrisystem heavily emphasizes calorie deficit over diet quality and doesn't focus on behavior modification, maintaining weight loss after discontinuing the program may be difficult.
Read also: Vegan Diet for Diabetes Management
Short-Term Weight Loss
Studies have shown promising short-term weight loss results with Nutrisystem. Participants in studies have lost at least 3.8% more weight after three months on the program compared to control groups receiving only education and counseling. In one study involving postmenopausal women, participants on the Nutrisystem diet lost an average of 11 pounds in three months, with a significant portion of the weight loss coming from trunk fat mass.
Long-Term Weight Loss
While some studies have shown clinically significant weight loss after 24 months with high-intensity, lifestyle-based treatment programs including Nutrisystem, there is limited high-quality data supporting the long-term benefits of the program.
Health Benefits of the Nutrisystem Diet
Nutrisystem's prepackaged meals, supplemented with fresh produce, non-fat dairy, and protein sources, are generally nutritionally complete and safe. As a low-calorie diet, Nutrisystem can be effective for weight loss.
- Heart Disease: Nutrisystem is considered a heart-healthy diet option.
- Diabetes: Company-funded research suggests that Nutrisystem can help lower blood glucose levels and reduce A1C levels, assisting individuals with Type 2 diabetes in meeting the American Diabetes Association's goal of tight blood sugar control.
Nutrisystem also incorporates "free foods," which are low-calorie options that are unlikely to be overconsumed.
Dietary Options
- Vegan: Nutrisystem offers lacto-ovo vegetarian meal and snack options but does not currently offer vegan items.
- Vegetarian: Nutrisystem provides a wide range of vegetarian dishes.
- Gluten-Free: Nutrisystem does not offer certified gluten-free foods and is not recommended for individuals with celiac disease or gluten intolerance.
- Halal: While some Nutrisystem meals contain gelatin (often derived from pork), these can be excluded from the menu. However, the meals and manufacturing facilities are not certified halal.
- Kosher: Nutrisystem is not recommended for those adhering to a kosher diet, as the foods and manufacturing facilities are not certified kosher.
Foods to Avoid on the Nutrisystem Diet
On Nutrisystem, no foods are strictly forbidden. While eating out should be limited to the six Flex Meals per week, the company provides an eating out guide with recommendations categorized by cuisine.
Read also: Foods for Pre-Diabetes
Nutrisystem Diet Tips and Advice
Michelle Rhoads, a Nutrisystem user, found the program easy to follow, stating that "All the info you need comes alongside the first delivery of the food."
Nutrisystem D: The Diabetic Plan
The Nutrisystem D program is designed by registered dietitians and nutritionists to regulate blood sugar levels. It is specifically formulated for individuals with insulin resistance, pre-diabetes, or type-2 diabetes. Research suggests that losing just 7% of body weight can reduce the risk of Type 2 Diabetes by 58%. The plan emphasizes lean protein, healthy fats, low-fat dairy, fresh fruits, and low-glycemic carbs.
Nutrisystem D is considered a top diabetic meal delivery service, designed to help individuals with Type 2 Diabetes lose weight, control blood sugar levels, and improve overall health.
Nutrisystem D Plans
Nutrisystem D offers a complete weight loss plan with meal delivery service. There are three tiers:
- Basic Plan: Includes a variety of meals and snacks following a four-week plan.
- Mid-Level Option: Includes the basic plan's menu selections, along with top-rated frozen meals and snacks.
- Top-Tier Plan: Includes the extensive menu selection of the mid-level tier, with seven breakfasts, lunches, dinners, and snacks delivered each week.
The primary difference between regular Nutrisystem plans and the diabetic plan is its formulation to specifically support individuals with type 2 diabetes. Participants on the plan consume no more than 12 grams of sugar per day while still enjoying healthier versions of their favorite foods. Weight loss is a beneficial strategy for diabetics to lower A1C levels and reduce the symptoms of the condition.
Pros of Nutrisystem D
- Pre-portioned meals designed specifically for diabetics.
- High in protein, low in sugar, and low in sodium.
- Access to counselors.
Cons of Nutrisystem D
- Limited menu selection compared to regular Nutrisystem plans.
- Cost: Only the top-tier plan includes all the meals and snacks needed for the entire week.
- Nutrisystem D is not a cure, prevention, or treatment for diabetes and is not a substitute for diabetes medications.
General Nutrisystem Plans
Nutrisystem offers several different meal plans tailored to various needs, including age, gender, and health conditions.
Plan Options
- Uniquely Yours: The basic plan for adults of all ages.
- Complete 50 for Women: Designed for women over 50, supporting heart health, weight loss, and reduction of menopause symptoms. Offers high-protein meals with more vegetables and a focus on calorie consumption earlier in the day.
- Complete 50 for Men: Tailored for men over 50, aiding weight management and muscle loss prevention. Includes higher protein meals and protein shakes to maintain muscle mass, build strength, and improve body composition.
- Diabetes: A three-tiered plan designed to aid weight loss, manage blood sugar, and lower A1c levels.
- Partners: For couples seeking to lose weight together, with meal selections arriving every two weeks.
- Club Advantage: Offers round-the-clock coaching, meal plans, flexible delivery schedules, and more, in addition to meals.
After selecting a plan, users can choose to pick their own meals and snacks or opt for Nutrisystem's Chef's Choice, a selection of popular offerings recommended for beginners.
Nutrisystem accounts for different daily calorie needs for women and men through varying portion sizes and prices.
What to Expect After Ordering
Orders typically arrive in 1-10 days, including breakfast, lunch, and dinner meals, as well as three snacks per day for either 5 or 7 days per week, depending on the chosen plan. Participants supplement their Nutrisystem supplies with grocery store purchases, including:
- Fresh or frozen fruit and vegetables
- Protein-rich foods (lean meat, poultry, fish, tofu)
- High-fiber, low-sugar bread and cereal
- Eggs and dairy
- Nuts and nut butters
- Canned and dried foods (beans, pasta, rice)
- Cooking oil, salad dressings, and condiments
- Spices, herbs, and sweeteners
The 5-day plan includes Flex meals, which can be homemade or ordered from restaurants. Nutrisystem provides recipes and guidance on making healthy restaurant choices. The 7-day plan covers all meals for the week, eliminating the need for Flex meals.
Nutrisystem Diet Week 1 (Uniquely Yours Plan)
The first week on the Uniquely Yours plan is designed as a "kick start" to "prime your body for weight loss," with a claim of up to 7 pounds of weight loss in the first 7 days ("7 in 7"). Daily calorie intake is around 1,000 calories, including a daily shake or protein bar to control hunger and burn fat. Participants supplement with at least 4 servings of store-bought, non-starchy vegetables per day. Exercise is limited during this initial week.
A sample menu for the first week includes:
- Breakfast: Nutrisystem nut and oat bar
- Mid-morning snack: Protein shake
- Lunch: Protein bar
- Afternoon snack: Nutrisystem popcorn
- Dinner: Nutrisystem meatloaf
- At least 4 servings of non-starchy vegetables
Nutrisystem Diet Weeks 2-4
After the first week, participants transition to full meals that include Nutrisystem-provided foods and supplemental foods purchased independently.
A typical day includes:
- 1 Nutrisystem Breakfast
- 1 Nutrisystem Lunch
- 1 Nutrisystem Dinner
- 1-2 Nutrisystem Snacks (depending on the plan)
A sample menu for men in week 2 and beyond includes:
- Breakfast: Nutrisystem entree with 2 tablespoons of almonds
- Mid-morning snack: Nutrisystem chocolate nut bar
- Lunch: Nutrisystem entree with 2 ounces of chicken breast and a cup of cooked broccoli
- Afternoon snack: 2/3 cup low-fat yogurt and a banana
- Dinner: Nutrisystem entree with 2 cups of salad topped with 1/4 cup shredded cheese and 1 tablespoon reduced-fat dressing
Nutrisystem Foods List
In addition to Nutrisystem-provided foods, the daily diet includes foods purchased separately:
- Non-starchy vegetables: Carrots, bell peppers, leafy greens, broccoli, tomatoes, asparagus
- SmartCarbs (high-fiber carbohydrates): Fruit, starchy vegetables (potatoes), whole-grain foods (brown rice, whole wheat bread and pasta)
- PowerFuels (lean proteins and healthy fats): Meat, fish, dairy, meat substitutes (tofu), nuts, avocado
- Extras: Condiments (ketchup, salad dressing, coffee creamer)
- Free Foods: Low- or no-calorie flavor boosters and beverages (spices, herbs, extracts, tea, coffee, lemon and lime juice, salsa, vinegar)
Pros and Cons of the Nutrisystem Diet
Pros
- Convenience: Most food is delivered ready-to-eat.
- Effective for weight loss: Calorie restriction leads to weight loss with adherence.
- Nutritious: Meals and plans are designed by professional dietitians.
Cons
- Not sustainable for everyone: The low-calorie diet can be difficult to maintain.
- Requires shopping and cooking: Supplemental store-bought foods are necessary.
- Processed foods: Premade, prepackaged meals are often highly processed.
- Price: Can be expensive.
Nutrisystem App
The Nutrisystem diet is supported by a smartphone app for iOS and Android devices, offering features such as:
- Food, activity, and weight trackers: Allows logging of meals, water intake, and exercise, connecting to Fitbit or phone step counters.
- Personalized meal planning: Adjusts daily calorie goals based on progress.
- Reminders: Provides alarms for snack breaks and exercise.
- Education: Offers recipes, meal plans, grocery shopping guides, and weight loss tips.
Expert Opinions
Registered dietitian Kathleen Zelman, MPH, RD, LD, notes that the Nutrisystem diet can lead to weight loss due to its focus on filling, high-fiber carbohydrates and high-protein lean meats. However, she questions the long-term sustainability of the diet due to its low-calorie nature and limited research not funded by Nutrisystem.
A 2015 review of research in the Annals of Internal Medicine reported that people on the Nutrisystem diet lost an average of 3.8% more weight than those trying to lose weight with counseling or weight loss education alone. However, the review focused on short-term weight loss with no long-term data available.
Is It Good for Certain Conditions?
Nutrisystem has a plan tailored to people with diabetes, claiming a 7.8% body weight loss and a 1% reduction in A1c in 6 months. However, independent research suggests a more modest 0.3% reduction in A1c over 6 months, although still considered a significant short-term reduction. There is no evidence that itâs helpful for people at increased risk of diabetes, such as those with prediabetes.
Who Shouldnât Try Nutrisystem?
Zelman advises against the Nutrisystem diet for individuals who:
- Are pregnant or breastfeeding
- Have heart disease
- Have celiac disease or follow a gluten-free diet
- Have a peanut allergy
- Have a soy allergy
Final Word
Zelman highlights the convenience, balanced nutrition, encouragement of exercise, app support, and diabetes-friendly food choices as positive aspects of the Nutrisystem diet. However, she expresses concerns about affordability and long-term sustainability.
Her recommendation is to use Nutrisystem to kickstart weight loss while planning for sustainable eating habits after discontinuing the plan, potentially seeking guidance from a registered dietitian nutritionist during the transition.
Frequently Asked Questions
- Is the Nutrisystem diet healthy? Yes, it provides a good balance of nutrition, but may not meet calorie needs for very active individuals.
- How fast can I lose weight on the Nutrisystem diet? The company claims up to 7 pounds in the first week on certain plans and 1-2 pounds every week after that.
- What is the downside to Nutrisystem? While effective for short-term weight loss, it may not be sustainable long-term.
- What foods you can't eat on a Nutrisystem diet? No foods are excluded.
- What do I eat in a day on Nutrisystem? Three meals and three snacks per day.
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