I get a lot of questions about what life is like on Nutrisystem and which results are typical. To that end, I get a lot of questions about how quickly or how fast the diet works. People want to know how much weight they’ll lose in a week, in a month, or in a year. I’ll try to answer these concerns in the following article.
Typical Weekly Nutrisystem Weight Loss: If you look at the company’s website, you’ll see that they tell you that 2-3 pounds per week is about the average. However, if you spend any time reading the blogs or forums you’ll see that there are a subset of dieters that lose around 5 pounds per week. So, what separates the 2-pound folks from the 5-pound folks? I’ll discuss this more below, but I will tell you now that really the speed with which the pounds begin to melt aways largely depends upon the speed with which you are able to get your body in ketosis.
See, in reality, Nutrisystem is sort of a low-carb diet. All of the 120 foods are high in protein and low in carbs. The company calls this “glycemic friendly” but what it really means is that you’re forcing your body to feed on fat rather than on carbohydrates. When your body begins doing this, it’s called ketosis and this is when you start to see some pretty rapid weight loss.
OK, now let’s add this up. 2-3 pounds per week may not seem like much, but it can really add up to 8 – 12 pounds per month and 96 – 144 pounds per year. But, if you’re able to get in the five-pound range, obviously you’re going to get there in about 1/2 the time.
Speeding Up Your Nutrisystem Weight Loss: Many people who want quick results will be tempted to skip meals. This is a serious mistake. I understand why this seems like a good idea. You think you’ll take in fewer calories and therefore will lose weight more quickly. But, actually, you need to eat regularly and frequently to keep your metabolism humming and to stay in ketosis. All of the meals are very “safe,” so there’s no reason to skip them.
Another thing that you can do is to really watch what foods and sides you’re adding in. The company asks you to add dairy, fruit, or vegetables to each of your meals. They give you very specific instructions for this. But, you can do your part by choosing foods that are very low on the glycemic index. There are lists that you can get all over the Internet to help you with this. Try to shoot for sides with lots of high-quality protein and a low amount of sugar. This will ensure that you easily stay in the fat-burning mode because once you get out, it takes about three days to get back in the zone again. (You can validate this with ketone strips.)
Finally, although you don’t want to overdo it while your body is adjusting to the high protein, you can do moderate exercise. I wouldn’t go crazy, but just power walking or biking will burn a few more calories in a healthy, gentle way. Even 50 -100 more calories burned per day can make a difference in what the scale says at the end of the week.