Weaning yourself from your Nutrisystem diet plan does not have to result in regained weight. Whether you have been on Nutrisystem for a couple days or weeks, you can mimic the diet's mainstay ideas by learning which foods to select and when to push the plate away. It may take a little experimentation with flavors and spices, but can eat regular, store-bought, home-prepared food again.
Step 1
Write down your last week or two of Nutrisystem meal and snack menus. This way, you do not have to plan your own meal ideas initially; just buy and prepare them.
Step 2
Calculate the amount of calories you were consuming while on Nutrisystem. You need to read labels and pay attention to calorie counts now and continue at the same daily calorie intake level as your Nutrisystem regimen to maintain weight loss.
Step 3
Adhere to portion sizes. Previously, the Nutrisystem meals and snacks did this for you. Use the Mayo Clinic quick reference: protein, such as fish, should be about the size of a card deck, a serving of pasta should be the size of a hockey puck and a serving of fruit the size of a tennis ball.
Step 4
Pick low-glycemic index foods, similar to the ones you received on the Nutrisystem plan. Use a list, such as that provided in the Resource section, to discern the high-glycemic index foods that should be avoided and low-glycemic index foods to be enjoyed. A glycemic index greater than 70 is high, whereas one less than 55 is considered low.
Step 5
Eat what's on your plate or in your bowl and skip the seconds. Nutrisystem meals did not allow for seconds -- don't start now simply because you have access to the pot of food. Place snacks in a bowl or on a plate; avoid eating out of the bag because it can lead to consuming excessive calories.
Tips and Warnings
- Plan your weekly menus ahead of time and stick to the plan. Contact your Nutrisystem counselor, if you have one, prior to coming off the plan for transition advice. Avoid refined carbohydrates, such as white bread, pasta or rice.
Things You'll Need
- Glycemic index
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