The Success Program offers more flexibility and food choices, while still providing excellent nutrition and successful weight loss. The protein
content of the program has increased to 25%
of the total calories, with a reduction in the percent of calories from carbohydrates
and the average fat
content consistent at 20%
. NS conforms to the 2010 Dietary Guidelines for Americans. The Dietician's Corner FAQ provides additional information.
For those members with <100 pounds to lose, the Women's Plan averages 1,250 daily calories and the Men's Plan averages 1,500 daily calories. Women and Men with >100 pounds to lose will average 160 - 240 calories higher per day.
are a specific group of carbohydrates that are nutrient-rich and measure “low” on the Glycemic Index (low GI = 55 or less). These carbs are digested more slowly, keeping you feeling fuller longer while promoting good health by delivering vitamins, minerals, fiber and other important nutrients. They consist of things like brown rice, whole wheat pasta, whole grains and cereals, fresh fruit, and starchy vegetables (e.g. corn, red potatoes) and legumes (e.g. chickpeas).
A SmartCarb will generally average 80-120 calories with at least 1 gram of fiber. NS recommends that at least 1 SmartCarb serving per day should be fruit.
My favorite SmartCarbs: Bananas, strawberries, blueberries, low fat Wheat Thins, Ezekiel bread, quinoa, brown rice, whole wheat pasta.
consist of high quality proteins that contain essential amino acids and healthy fats from nuts. It takes longer for your body to digest these foods, so they help you stay satisfied. PowerFuels also provide an excellent source of protein to help boost your body. They also contribute to muscle tone which, in conjunction with daily activity, can help you feel strong. PowerFuels consist of items like meat, fish, dairy and nuts.
A PowerFuel will generally average 80-120 calories, with at least 5 grams of protein.
My favorite PowerFuels: Protein smoothies, chicken breasts, low-fat hamburger patties, nuts and nut butters, hard-boiled eggs.
NS recommends you consume four vegetable servings throughout the day. All non-starchy vegetables are considered unlimited on the Success Program. However, if counting calories and tracking what you are consuming exactly on a daily basis, you will need to measure and record in the food log. Starchy vegetables such as peas, corn, yams (sweet potatoes), winter squash (butternut, acorn, banana, etc.) and pumpkin are considered SmartCarbs. Legumes such as beans (kidney, navy, garbanzo, white, black, etc.) are also considered SmartCarbs.. The grocery guide lists the serving sizes for these foods.
One vegetable serving averages 25 calories and NS uses 1 cup raw and ˝ cup cooked as average portions.
My favorite Veggies (which means least hated veggies): bell peppers, onions, mushrooms, baby spinach, carrots, tomatoes. [Update 4/13 - I now tolerate/like Trader Joe’s Asian stir fry vegetables. Shocking!]