Nutrisystem claims you can lose up to 13 pounds in your first month on the Turbo13 plan. From there, you are coached and given a program full of options.

Everyone wants to lose some weight, have more energy and get in better shape. Nutrisystem is a commercial weight loss system which combines education with prepackaged meals and snacks to help you lose between one and three pounds a week. The high-protein meal plan is ideal if you are looking to build muscle and lose fat at the same time.

I have been on Nutrisystem for two months and lost 14 pounds. I did not do the Turbo13 plan because, with the calorie restrictions, they recommended that you minimize activity. Weight loss wasn’t my top priority, but it is a nice benefit of a healthy lifestyle.

Weight loss is simple, but it is not easy for most of us. Burn more calories than you consume and the immutable laws of physics produced weight loss. Problem? We are genetically programed to gain weight. The less you eat, the more your metabolism slows to adapt to famine.

I didn’t want to count calories and I didn’t want extreme calorie restriction, even though it is very effective. Nutrasystem outsources your meal-management. You don’t have to do portion control, meal prep, or time your meals. The systems combines ready-to-eat meals with some produce and protein you select and purchase yourself.

I once went through a 65 day program which combined extreme physical exertion with calorie restriction and sleep deprivation. It resulted in big weight loss but some of that was muscle mass. Extreme caloric restriction was unpleasant with constant feelings of hunger, irritability and aggression. Ranger school is not a model for effective weight loss, but I guess by the end I was ready for a famine.

Hunger is not an issue with Nutrisystem. Meals are smaller than what you’re used to but you get to supplement them with protein, fiber-filled produce and vegetables. Eating at regular intervals throughout the day provides consistency.

Unlike other programs I have tried, Nutrisystem is flexible and sustainable. It has changed the way I eat and I don’t feel hungry or trapped. The science behind Nutrisystem is the glycemic index. This is a measure of how carbohydrates affect your blood sugar.

Carbohydrates are organic compounds in food and living tissues. Sugar, starch and cellulose are carbohydrates. They contain hydrogen and oxygen in the same ratio as water and are broken down to release energy in the body.

Nutrisystem provides healthy recipes in fully prepared meals which come frozen or in microwaveable packaging. The program is high in protein and packed with “good” carbs like vegetables and whole grains which are digested slowly. This stabilizes your blood sugar and metabolism making you feel full longer. Depending on the plan you select, you will eat five to six times a day (men get an extra snack).

The cost varies based on the plan you choose. There are specific Nutrisystem meal plans for women, men, vegetarians and diabetics. They come with breakfast, lunch, dinner, and a snack. The meals are low in sodium, saturated fats and trans-fats while including fiber, smart carbs, healthy fats and lean protein in a tasty variety of foods.

There are more than 150 menu items to choose from, most are low sodium and contain no preservatives and no trans-fats.

• Breakfast options include oatmeal, muffins, granola and pancakes.
• Lunches and dinner selections include lasagna, ravioli, tacos, chicken and pasta, soup, stew, chili and pizza.
• Desserts and snacks such as ice cream, brownies, cake or cookies.

The Nutrisystem pocket guide provides a list of fruits, vegetables, nuts, meat, dairy and other foods that you need to eat along with your Nutrisystem foods. About half your calories come from carbohydrates, 25% from protein and 20% from fat.

Here is the menu from a typical Men’s plan day with Nutrisystem meals and snacks  and grocery add-ons:

• Breakfast: Nutrisystem® Turkey Sausage & Egg Muffin and low-fat cheddar cheese
• Morning Snack: Mixed nuts
• Lunch: Nutrisystem® Cheese Tortellini and a side salad
• Afternoon Snack: Greek yogurt with fresh blueberries
• Dinner: Nutrisystem® Roasted Turkey Medallions with steamed broccoli
• Evening Snack: Nutrisystem® White Cheddar Popcorn

You can expect to pay from about $230 to $350 a month for Nutrisystem food, plus the additional vegetables and proteins you buy to complete the menu. You don’t have to pay full price, there are routine sales and discounts. That is what got me started.

If you go through this link, you can take $30 off of your first order. Your order ships FREE and will be delivered to your home in about 4 to 10 business days.

Pick a plan and get your food delivered. In your first shipment, you get an easy to follow printed meal plan  that shows you exactly what to eat and when, to make losing weight simple! Or, you can download the FREE, NuMi® app to take your meal plan with you, wherever you go.

Plan Features:

• Eat every 2-3 hours— that’s six times a day
• Enjoy a variety of Nutrisystem® breakfasts, lunches, dinners and snacks
• Mix in fresh grocery foods to make healthy Flex™ meals for balance and variety
• The right mix of nutrients to fuel your body
• Plenty of healthy, lean protein
• High fiber to help keep you feeling fuller, longer
• Low glycemic carbs to stabilize blood sugar
• No artificial sweeteners or flavors
• Safe and healthy weight loss

Eating regular meals while controlling calories and portions is a healthy formula that should result in weight loss. Eating out is discouraged, but not forbidden. Restaurant meals count as one of your three “flex” meals each week. You first package comes with a guide which suggests diet-friendly foods at thirty of the most popular restaurants nationwide.

Nutrisystem suggests you get at least 30 minutes of physical activity daily. You can break this up into three 10-minute periods throughout the day. You are advised to avoid alcohol, but moderation is your friend.

Counselors are available by phone, chat or via NuMi from 7 a.m. to midnight, seven days a week. Nutrisystem also runs a website called The Leaf, which provides recipes, diet and lifestyle tips and more.

Additional  support available from NuMi, Nutrisystem’s food tracking app for do-it-yourself dieters. Designed maximize success by accurately tracking and recording activities, you can integrate wearable fitness devices and health platforms. It syncs with Fitbit, Jawbone, and Apple Health to provide a comprehensive look at your weight loss plan. NuMi also has access to the nutritional information of all of Nutrisystem’s meals and matches to your plan to save you time entering that information in.

On Nutrisystem, you learn healthy habits like portion control and good food choices and how to build routines that keep weight off. Research suggests that eating smaller, balanced meals throughout the day promotes greater weight loss and maintenance. In a 2013 study in Nutrition Diabetes, 50 Nutrisystem dieters lost an average of about 22 pounds in six months, while the 50 control dieters lost only about 5.

I have had some success so far, but the best part is that I can keep doing this. The plan is flexible enough to my lifestyle. When I travel I can take food, ship food to my destination or use the guide to make good decisions about what to eat at restaurants. I avoid foods that don’t support my mission.

What are you waiting for? You can take $30 off of your first order by clicking this LINK.

You get Nutrisystem® breakfasts, lunches, dinners and snacks delivered every 4 weeks with easy-to-follow meal plans. No guess work, just eat the food and follow the plan. You will learn a system for healthy, no sacrifices  management of your diet to achieve your goals.

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