Smart Carbs: Understanding the Glycemic Index

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Less than 25 g Cholesterol mg: When choosing a grain product, select only those made with whole grain or at least those that have whole grains in the top 3 ingredients such read more I have lost 22 pounds on the program while eating things like chocolate cake. My wife told me I should try Nutrisystem because I could lose weight while eating good tasting food. Is that the norm for NS?

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When you begin the Nutrisystem diet, you will have to choose between their main four plans, the Women's, Men's, Vegetarian and Diabetic's Plans.

Each of these plans is specifically tailored to meet the needs of the individuals targeted in them. The Women's Plan is lower calorie and specifically aimed at providing women with balanced nutrition for physical and mental health.

The Men's Plan is higher in calories compared to the Women's Plan since men require a higher daily caloric intake in order to maintain. Due to the fact that the Men's Plan includes more calories and more food, it is also slightly higher in cost.

Although many believe that vegetarians miss out on important nutrients due to the lack of animal products consumed, Nutrisystem provides a balanced diet with a wide array of meal options and plenty of protein.

Conceived especially for those suffering with diabetes, this plan provides specialty foods that are purposely free of sugars, comprising low glycemic carbs, protein, healthy fats and fiber to best maintain blood sugar levels and prevent insulin spikes. Once you have chosen your plan, you will choose from Nutrisystem's foods to handpick your menu for each day. You will choose foods for each meal and a few snacks to eat throughout the day as well.

For convenience or if you are not sure where to begin, you can opt for the Favorites Pack. This features selections of the most popular menu choices available on the plan. If you prefer to handpick each item, you can do that as well and select each and every meal from Nutrisystem's diverse menu.

After you have selected your daily menu for the first 28 days, you will sign up for an auto-delivery plan. If you sign up for recurring monthly deliveries, you will save have additional savings for the next five consecutive months that you continue on the plan. Prior to beginning Nutrisystem, it is advised that you empty your pantry, refrigerator and freezer to store the meals that will be delivered. You should also do some grocery shopping for Smart Carbs and Power Fuels to supplement your diet plan.

Smart Carbs are fruits and healthy whole grains that are low on the glycemic index. These foods help satiate you for a longer period of time while also keeping your blood sugar stable. Some examples of Smart Carb fruit selections are two peaches, half an apple, a banana or a cup of cantaloupe, blueberries or pineapple.

Smart Carb whole grain examples are half a cup of whole oats, a slice of whole wheat bread, a small pita or a half cup of quinoa. The purpose of Smart Carb whole grain selections is to choose foods low in calories but high in fiber. These foods help keep you full faster and your digestive system working effectively while on the plan.

Power Fuels are the other aspect of foods you will supplement your diet plan with. They are the lean, high quality proteins you will need to have readily available at home. Some examples of Power Fuels are fish, turkey, shrimp, lean ham, low fat lunch meats and low fat cheeses. Ideally, you should aim for two ounces of lean proteins with respect to fish, poultry and beef and one serving of low fat cheeses. Nuts can also help you meet your daily Power Fuel requirements but, because of their high fat content, you should make sure to keep nuts to a minimum by consuming no more than two tablespoons of almonds, natural butters or pistachios.

Some quick snacks you can have on hand that can qualify as Power Fuels are also Nutrisystem protein shakes or pre-packed yogurts. Each of the 28 day plans includes 28 protein shakes as part of the meal package. There are four different flavors of protein shakes and they can be blended with fruits and yogurt for added flavor. After you have selected your menu and stocked your pantry and refrigerator with plenty of Smart Carbs and Power Fuels, it is time to create a member profile online so you can benefit from Nutrisystem's free online tools and support program.

Nutrisystem has built a member site packed with tools to help guide you through your weight loss journey. There are interactive tracking tools, chat rooms, discussion boars, blogs and member pages. All of these tools help you track your progress and share your experiences with others on the same weight loss journey.

In addition, the member site also offers Nutrisystem recipes in the Recipe Corner. There you will find thousands of recipes for breakfast, lunch, dinner, snacks and desserts that will have you doubting that you are eating diet foods.

In addition, the Recipe Corner also features a grocery buying guide, a dining out guide and a special section to submit your own recipe. The dining out guide is essential since eating out with friends for dinners and special occasions is almost unavoidable. These meals do not have to be diet pitfalls anymore. With the dining out guide, you can eat out and still remain on your diet plan.

In addition to getting support online, you can also download the Nutrisystem Mobile App. It will help keep you on track even when you are not able to access the online website. After you have chosen your plan, selected your foods, stocked up on your grocery additions and created your profile online, it will be time to incorporate fitness into your routine.

When on the Nutrisystem plan, you will be taking part in the My Daily 3. My Daily 3 is a fitness plan that gives virtually everyone a way to fit exercise into their daily schedule. The plan suggests that you get at least 30 minutes of exercise per day. In order to help you fit the 30 minutes, regardless of a hectic work schedule or family needs, you can break up the 30 minutes into three 10 minute or two 15 minute workout sessions.

These small bursts of exercise can be done before, during or after work so that you ensure you get your minutes of activity or more each week. In order to keep track of your fitness goals, it is helpful to log your workouts online. After each week, you will get a quick snapshot of what you have accomplished and what you can do to increase your activity the following week. In addition to the five Nutrisystem plans, the company also offers three different types of menu plans for each of the five options.

The plans are the Basic, Core and Select. The Basic includes the pre-packed, ready-to-go food, unlimited access to the member site, exclusive auto-delivery discount and free shipping to your door. With the Basic plan, you will receive 28 of each of the ready-to-go breakfasts, lunches and dinners.

That is a total of 84 meals. In addition, you will also receive 56 ready-to-go desserts and snacks. The Core plan includes all of the features within the Basic, as well as priority order processing, phone access to trained counselors for instant advice and ready-to-go menu customization.

The most comprehensive plan available is the Uniquely Yours plan. It includes all of the aspects within the Basic and Core plans, as well as Chef-inspired frozen cuisine and frozen menu customization. Instead of receiving 84 meals consisting of ready-to-go breakfast, lunches and dinners, however; with the Uniquely Yours, you will receive 18 days of ready-to-go breakfasts, lunches, dinners and desserts and an additional 10 days of chef-inspired frozen breakfasts, lunches, dinners and desserts.

Nutrisystem began selling fresh, frozen meals in in order to compete with other diet plans offering similar meals, such as Jenny Craig and Weight Watchers. Prior to introducing frozen meals, Nutrisystem meals consisted of meals that required water to be added and a microwave to heat them up. These meals are still available with the program, commonly referred to as the ready-to-go meals, but the option for frozen meals as well appeals more to consumers looking for more variety.

Being the most diverse and comprehensive plan, the Uniquely Yours is also the most expensive. If you decide you want to try the plan but do not want to commit to a full 28 day meal program, you can opt to order a la carte menu items. This option is more expensive, but will allow you to try the program without such a high cost commitment. If you notice you get 2 smart carbs, 2 power fuels, 4 vegetables, along with my nutrisystem entrees and shake.

It looks like alot of food and sometimes it really does feel like alot too. But when you break it down throughout the day, it keeps you full and keeps you from snacking all day.

The daily 3 is my exercise guide. Nutrisystem recommends that you do at least 30 minutes of exercise a day, but they give you the option to break it down into ten minute intervals, if you find that you can't work out for 30 whole minutes at a time. This handy little guide is my go to weight loss tool. I use it every single day without fail. In the past when I was on a weight loss program or simply trying to lose weight on my own, I would write down what I ate, but I would always give it up eventually and then when I didn't have anything holding me accountable for my food intake, I would end up giving up on my diet too, which of course led to gaining it all back.

No one is checking my journal So I do it. It keeps me on track and that's a good thing. So, did I finally get "unstuck" and move away from I lost 2 pounds this week Through mixing my lunches and dinners around, upping my water intake and exercising. I'm still under alot of stress, and realized this morning that most of the summer while the kids have been home I have been stuck and having a hard time losing.

Stress isn't good when you are trying to lose weight. I decided that I can be a little more "selfish" when it comes to needing me time and a break from my kids and it's not only healthy, but extremely necessary for my weight loss to continue. Luckily, Rich agrees and he said he will try to help out more with the kids and give me more opportunities to get out of the house and relax for my and probably more so his - lol sanity.

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