The Top FAQs About Nutrisystem

Congratulations on taking the first step towards a healthier and happier lifestyle! Here at Nutrisystem, we’ve worked hard to take all the guesswork out of your weight loss, so you can relax and enjoy the meal plan. 

We want to ensure that you have all the tools you need for success. Here are the answers to the most frequently asked questions about Nutrisystem.

Question 1: What is typical weight loss on Nutrisystem?

The Nutrisystem program is designed to deliver weight loss of 1 to 2 pounds per week. This is considered healthy and sustainable weight loss, which is exactly what we want. However, general science says that even losing a half a pound per week is good!

Question 2: Where can I find my Nutrisystem guides? 

If you’re on a Nutrisystem signature program like Nutrisystem Complete or Complete 50+, head to the Nutrisystem Program Guides and Resources page.

If you’re a member of Club Advantage or have purchased a Club Advantage High-Protein or Low-Carb Meal Plan, explore the Club Advantage Guides and Resources page.

If you purchased a Nutrisystem kit through Walmart or Amazon, or ordered through QVC or HSN, check out the Retail Guides and Resources page.

Question 3: How do I know which meal plan to follow? 

Your meal plan guidelines will depend on the specific Nutrisystem plan that you are on. You can download the Nutrisystem app to get the meal plan and Flex guidelines that you should be following. 

Question 4: How many calories will I eat on Nutrisystem? 

If you’d like a more personalized weight loss experience, you can download the Nutrisystem app, where we create a calorie goal designed for your unique metabolism with a personalized meal plan to match.

Your calories will be personal to you and based on your height, weight, age, gender and activity. Make sure to answer your activity questions accurately. If you’re not sure which to choose, pick the more conservative answer.

The Nutrisystem app will adjust your daily calorie goal when you hit certain weight loss milestones to prevent weight loss plateaus. The goal is to help you achieve long term success. It’s a plan that adapts to YOU. 

If you’re concerned that your daily calorie goal is too high, rest assured that it is calculated specifically for you. Plus, keep in mind that eating too little can actually hinder your weight loss progress!

While you do need a calorie deficit when trying to lose weight, dropping your calories too low for too long can backfire. When your calories are too low, your body will defend against this by slowing your metabolism, also known as metabolic adaptation. This is the opposite of what you need from a weight loss plan!

The standard Nutrisystem plan provides 1,200 calories per day for women and 1,500 calories per day for men. If you work out vigorously or have more than 100 pounds to lose, contact our Weight Loss Coaches, as you may require additional calories from grocery add-ins to achieve optimal weight loss results.

Nutrisystem programs are designed to provide a healthy rate of weight loss, which is about one to two pounds per week. Speak to a Weight Loss Coach if you have any questions or concerns about your recommended calorie goal for weight loss. 

Question 5: What is 7 in 7?  

Included with select Nutrisystem plans, 7 in 7 is a specially selected first week created by dietitians to help you lose up to 7 pounds in your first 7 days* – because when you get off to a fast start, you’re more likely to reach your goal!

Designed to prime your body for steady weight loss, 7 in 7 features Hunger Control Shakes and Fat Burning Bars. Plus, you’ll get delicious meals and snacks hand selected by nutritionists.

Your Hunger Control Shakes and Fat Burning Bars are designed to help you feel fuller. You can also eat as many non-starchy veggies as you’d like to fill up!

Learn more about this first week in the 7 in 7 Guide! This guide is filled with important information, advice and tools to help you have a successful first week.

Question 6: What are PowerFuels and SmartCarbs? 

PowerFuels are grocery add-ins that consist of healthy fats and high-quality proteins, which provide energy, keep you satisfied and help maintain muscle. They include items like meat, fish, dairy, nuts, seeds and avocados.

SmartCarb grocery add-ins are carbohydrates that contain fiber and typically register lower on the Glycemic Index. That means they are digested more slowly, helping you feel fuller longer. They include items like brown rice, whole grain pasta, beans, fruit and starchy vegetables like potatoes.  

We recommend that most of your grocery add-ins come from minimally processed, whole food choices. You can find the most nutrient dense PowerFuel and SmartCarb options in the Nutrisystem Grocery Guide!

Question 7: What vegetables can I add in and are they required? 

Learning how to incorporate non-starchy vegetables into your meals is an important part of the plan and is required. Vegetables provide your body with crucial vitamins and the fiber that it needs to be healthy.

We recommend a minimum of 4 servings of non-starchy vegetables per day, and you can have as many as you want. Non-starchy vegetables include tomatoes, spinach, cucumbers, carrots, broccoli and so much more!  

Starchy vegetables, like corn, potatoes and peas contain more carbohydrates and calories than non-starchy options. While they are nutritious, they are considered SmartCarbs and are limited based on the number of SmartCarbs in your meal plan. 

Question 8: What beverages can I drink? 

We recommend sipping on water all day long. It’s naturally good for you and helps you feel full! Aim to drink at least 64 oz. (8 cups) of water or other calorie-free drinks each day. If you are using the Nutrisystem app, you will see a daily water goal that is personalized to your starting body weight.

Add lemon wedges, cucumber slices or mint leaves to your water for extra flavor. You can also enjoy black coffee, unsweetened tea, and plain or flavored seltzer water. 

On Nutrisystem, you can enjoy up to 2 alcoholic drinks weekly. We recommend having them on different days of the week. However, we do NOT recommend alcohol on 7 in 7.

Question 9: What are Flex meals? 

Most Nutrisystem plans include Flex meals—meals and snacks that you create using the easy guidelines we provide. Flex meals let you practice your new knowledge about healthy ingredients and portion sizes. They help you get ready for a lifetime of eating well and maintaining your healthy weight. 

Each Flex meal consists of a combination of SmartCarbs, PowerFuels and Vegetables. You can also add in Extras or Free Foods to liven up your menu. We have plenty of recipes and suggestions to get you going on our blog, The Leaf.

Most Nutrisystem plans get to enjoy 2 Flex breakfasts, 2 Flex lunches, 2 Flex dinners and 2-4 Flex snacks each week. For the best weight loss results, we recommend that you spread your Flex meals out through the week. 

If you opted for a Nutrisystem plan that includes 7 days of food each week, you don’t have to worry about Flexing. Just stick to your Nutrisystem foods for each meal occasion! If you do decide to dine out or cook a meal at home, be sure to follow the Flex meal guidelines to stay on plan.

Question 10: What should I order when I go out to eat? 

Using the guidelines found in the Nutrisystem app, you’ll identify how many SmartCarbs and PowerFuels each Flex meal should include. Generally speaking, great choices include a piece of grilled meat or fish with steamed veggies. You can also choose between a small baked potato, a whole grain roll or whole wheat pasta.  

Your Flex meal could be stir-fry, salad or sushi, among many other options. Remember, it’s all about proper portion sizes and NOT about restricting yourself from your favorite meals. Check out the Nutrisystem Dining Out Guide for tips on ordering a healthy meal.

Question 11: Can I move entrees around in my day or do I have to eat everything in the order in which it is listed?

You absolutely can move things around! If you feel like eating your dinner at breakfast, go for it!  

Just remember, if you eat a dinner entrée at breakfast time, you can’t choose another dinner option at dinner. You’ll have to choose from the remaining food options for that day.  

We also recommend spreading your meals and snacks evenly throughout the day. Aim to eat every 2 to 3 hours so you don’t feel hungry. 

Question 12: Do I need to exercise? 

Regular physical activity is an important component to lifelong weight management and overall health. That’s why we recommend 30 minutes of physical activity each day.  

The My Daily 3 activity plan makes a movement routine achievable, because we know how hard it can be to exercise. By incorporating 3 quick, 10-minute activity sessions into your day, you can reap the benefits of regular exercise without making a 30-minute commitment all at once.

Sneak 10 minutes of activity in before work, 10 minutes at lunch and 10 minutes after work. Or, if it works better with your schedule, you can spread them throughout your workday—whatever works for you!

Question 13: What are Nutrisystem® Hearty Inspirations® meals?

Hearty Inspirations® is our line of premium meals included with select Nutrisystem plans. These meals are bigger and more filling than our standard dinners, but remain perfectly portioned for weight loss.  

Everything is included, so there’s no need to add your own sides or veggies. These all-in-one meals contain up to 30+ grams of protein** and count as 1 Nutrisystem® dinner, 1 PowerFuel and 1 Vegetable.

Question 14: What do the Nutrisystem shakes count as on the plan? 

Nutrisystem shakes count as one PowerFuel on the Nutrisystem meal plan. If your plan includes 7 in 7, Nutrisystem shakes are an important part of your first week on the program. (Learn more about 7 in 7 here! >)

Question 15: How often should I weigh myself? 

The frequency that you weigh yourself is a personal preference. Some people like to weigh themselves every day, while others weigh themselves every week. Some people don’t want to weigh themselves at all!  

All options are OK. Just keep a few things in mind: 

• Make sure to weigh yourself at the same time of day and with the same amount of clothing.
• The scale can fluctuate drastically from day to day, sometimes even 5 pounds, so you must be conscious of that and not get frustrated.
• Chart your progress in the Nutrisystem app and look at the weight loss trend over the month. You can’t base your success on a day or even a few of weighing because it takes time for your body to adjust and show results. 
• If you’re not weighing at all, use other indicators of success and measure those changes week to week. One of the easiest to check is the way your clothes fit. You can even break out a tape measure if you choose to do so. 

Question 16: What do I do if I hit a weight loss plateau?

Plateaus are a natural part of the weight loss process that occur as your metabolism adapts to your weight loss. If you hit a plateau, you may need to adjust your daily calorie intake and/or increase the intensity and duration of your exercise. Reach out to a weight loss coach to discuss your calorie goal in more detail.

If you’re using the Nutrisystem app, your plan will work to prevent these plateaus by adjusting your meal plan to your changing metabolism. Be sure to log your weight in the app at least once a week. It can detect if you’re in a plateau and suggest that you enable Plateau Mode. Plateau Mode is designed to lower your calorie goal to support your metabolism when your progress is stalled.

Don’t stress over this weight loss challenge. While it’s discouraging, it happens to everyone and you’ll get past it with a little perseverance! 

Question 17: Where can I go if I have questions or need support? 

You can maximize your weight loss success by reaching out for help and taking advantage of the many resources available with your Nutrisystem plan:

• Download the Nutrisystem app for free on your smartphone’s app store.
• Join the Official Nutrisystem Support Community on Facebook to connect with Nutrisystem members and experts.
• Visit our blog, The Leaf, for tons of tips, tricks and healthy recipes designed for your Nutrisystem plan.
• If you have any questions or just need a little support, you can reach out to a Weight Loss Coach. They are here to help with any question, no matter how big or small.

*In a study, average weight loss was 5.1 pounds in the first 7 days.

**Hearty Inspirations™ dinners contain 20-32g protein vs. standard dinners at 8-22g protein.