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Here’s How Nutrisystem “Turbo 13” Actually Works:

nutrisystem logo

*Update: Turbo 13 is now called, “FreshStart®!”

How does Nutrisystem’s Turbo13 program work? You may have seen one of the tv commercials promoting nutrisystem.com/turbo13 and wondered how it all works. Here’s the skinny on the new, initial fast weight loss phase that they call “Turbo 13.”

If you think of the Nutrisystem program as a car, then Turbo 13 is the ignition and turbo boost. The first month of the program Turbo 13 prepares your body for weight loss by priming your body’s engine and flushing it out.

Turbo13 works to achieve three main goals:

  1. Control your blood sugar levels to curb cravings
  2. Speed up your metabolism to increase energy
  3. Training your body to burn fat instead of carbs

It achieves these goals by acclimating your body to 6 smaller prepared meals a day, plus 8+ cups of water each day. These pre-portioned meals are low in carbs and high in protein and fiber to help tune up your body and feel fuller for longer.

The Turbo 13 phase also adds special bars, shakes, and TurboBoosters to specifically regulate your blood sugar and boost your metabolism.

But how does Turbo 13 work? Let’s take a look under the hood.

Nutrisystem’s Turbo 13 Explained:

Turbo 13 is the kick-start for all Nutrisystem plans and it all starts with the Turbo Takeoff week. This first week of the program includes 7 days of meals, TurboShakes, NutriCurb Bars, and TurboBoosters.

Your initial shipment also includes 3 additional weeks of food designed to help you lose weight quickly. In fact, the goal is for women to lose 13 pounds in the first month (hence the name Turbo 13) and men can lose 18 pounds!

You can learn more and lock-in a low monthly rate with their new customer promotion below:

nutrisystem women promo banner

*View today’s featured promotion, or checkout all coupons

What’s In Your First Order & How It Works

The Turbo 13 program is designed for fast initial weight loss. When you signup, you’ll get:

  • 7 “TurboShakes (or “Nutri-Pro Shakes” for men) to help shrink your belly
  • 7 NutriCurb Bars to curb your hunger
  • 7 TurboBoosters to boost your metabolism
  • Free shipping + 40% off
     (new customers only!) 

Nutrisystem designed their plans to minimize your involvement in counting calories or points and restricting diet while using science and psychology to keep you going.

Nutrisystem is based on your glycemic index. When you take in carbohydrates, your body turns those carbs into sugar and your body either uses that sugar as energy or stores it for later as fat. High carbohydrate foods are also high in calories, a feature you want to avoid when dieting. (remember, reducing calories in is the goal)

To lose weight quickly, just reducing your calories and your “bad” carb intake isn’t enough. You have to increase your metabolism as well, and that’s where the Turbo Takeoff week comes in.

Turbo 13’s Turbo Week: aka “Turbo Takeoff”

nutrisystem turbo 13 shakes bars

When you first begin to diet, your body will rebel. It’s not used to getting fewer calories. But if you persevere, your body will adapt.

To both help you persevere and to increase your metabolism during the first week, Nutrisystem includes three things in your kit. TurboBoosters, bars, and shakes. This is on top of the usual meals in a typical Nutrisystem plan.


nutrisystem turbo boosters

TurboBooster is like your morning coffee but better. Yes, it has caffeine and caffeine increases your metabolism, but it also includes other nutrients and supplements to help you stay focused throughout your day.

TurboBooster includes green tea extract, a powerful antioxidant, and another metabolism booster. You’ll also receive the thermonutrient black pepper in your TurboBooster which improves nutrient absorption which uses 10% of the calories you put in your body.

Turbo Shakes and Bars:

turboshakes nutrisystem

Your stomach is one of the reasons your body rebels when you diet. When you put less food in your stomach, you feel hungry.

The solution? More fiber.

There’s a reason you can eat a lot of veggies and not gain weight. They are mostly full of fiber and low in calories.

The “TurboShakes” and “NutriCurb Bars” included in your first week of Turbo 13 will do several things. First, they combat hunger by filling your stomach with fiber. Second, they act as dessert to help you stay away from your go-to bowl of ice-cream. And third, they give you a massive dose of protein with added probiotics.


That’s right, protein! There is a reason why keto diets are so popular. Increased protein changes the weight-regulating hormones in your body such as GLP-1, peptide YY, cholecystokinin, and ghrelin. The first three in the list help increases, helping you feel satiated when eating, and the last decreases, reducing your hunger factor.

Protein also burns more calories when metabolized. This combined with every other aspect of your Turbo Week, good and balanced carbs, more fiber, energy boosting supplements, and portion control will be the jumpstart you need to lose the most weight and keep going with Nutrisystem.

Turbo 13 and Your Metabolism:

metabolism food

To understand how the TurboWeek works, you have to understand how metabolism works. Metabolism is the chemical process where your body derives the energy to live and function. It’s also how your body absorbs nutrients and eliminates bad things.

But for the sake of this article, we’ll focus on the energy aspect. Your metabolic rate is the rate at which you combine food and oxygen and turn it into energy. Several things determine this rate.

  • Your age: As you age, muscle decreases and fat increases. These factors decrease metabolism.
  • Your sex: Men usually have more muscle and less fat than women on average. This equates to higher metabolism.
  • Body Composition and Size: More muscle equals higher metabolism. But so does less fat.
  • Physical Activity: You have to exercise at a high intensity to change your metabolism through physical activity. But just being active does have a small impact.
  • The Food You Eat: Eating too many sugars and the wrong carbs and not enough protein will lower your metabolism.
  • Chemicals: What chemicals you put in your body can either lower or increase your metabolism.

TurboWeek uses the last two on the list to help increase your metabolism and increase your weight loss.

Turbo 13 Reviews

As mentioned, Turbo 13 is the first month of your weight loss journey on Nutrisystem, and not everyone likes the lifestyle adjustment that it requires.

By reading through hundreds of customer reviews, I came away with the following summary:

“This diet is best for busy people who like a structured diet and are willing to sacrifice the freedom and taste of home-cooking and restaurant food for successful weight loss results and a healthier lifestyle.”

Put down that doughnut! The initial Turbo 13 phase of this diet is all about addressing bad eating habits by telling you what to eat and when, and that doesn’t work with some people.

That’s OK, though! That’s why their’s vanilla and chocolate and elections. (You mean not everyone loves our current President?!)

For a comprehensive review of the Nutrisystem diet, check out our full review here!

Is Turbo 13 and Nutrisystem Right For Me?

nutrisystem d food
nutrisystem logo

If you’ve been putting off dieting because of the work involved in getting started, then Turbo 13 and Nutrisystem is probably perfect for you. The system ramps you up to weight loss quickly and easily and tells you what to eat when.

If you’re looking to learn more about Nutrisystem, check out our full review here. You can also take advantage of their best current promotion for new customers, and lock-in a 40% discount with this offer:

nutrisystem women promo banner

*Learn more & view today’s featured promotion. Or, checkout all coupons

*Some coupons for Nutrisystem don’t lock-in the low promotional rate, and your monthly cost increases after the third month, but this one doesn’t!

Nutrisystem isn’t for everyone, however. For example, Nutrisystem has special plans for diabetics and vegetarians, but if you must eat a gluten-free diet you’ll have to consider other options like South Beach or Weight Watchers.

Related coupon: $20 off TurboTax at MightyTaxes.com

probiotic foods pickles

Top 10 Foods High In Probiotics (for Weight Loss!)

You Should Eat Foods with Probiotics for Weight Loss – Losing weight can be a daunting task. For some it’s easy. However, for most, it takes a great deal of work and dedication.

To lose weight, you need every advantage you can get. One way you can help yourself lose weight is by regularly ingesting probiotics.

Probiotics are microorganisms which can be found in select foods and supplements. They carry a number of health benefits. Not only can they break down fiber and foster the growth of important vitamins, they can also help to burn away calories.

But what foods are naturally highest in probiotics?

Here are the top 10 foods and dietary supplements containing probiotics for weight loss.

The Best Probiotic Foods for Weight Loss

1. Kefir:

high probiotic foods

One of the tastiest foods you can eat with probiotics for weight loss is kefir. Kefir is a yogurt-like liquid that you can enjoy directly from a bottle. Best of all, it’s extremely rich in probiotics.

It’s made out of a combination of milk and kefir grain, and has been proven to fight against lactose. This makes it a terrific option for those who are lactose intolerant.

This creamy drink not only helps to stave off a grumpy stomach. It also helps to strengthen the immune system and aid in weight loss.

2. Dark Chocolate:

probiotic food dark chocolate

You may or may not know this, but chocolate is a fermented food. Because of this, it’s absolutely loaded with probiotics.

Dark chocolate in particular offers tons of benefits. These include aiding in digestion, balancing stomach bacteria, and strengthening the immune system.

All of these benefits together result in a faster metabolism, resulting in increased fat burning.

For the best results, try to find a chocolate that is made of 70% cacao or higher. But remember to eat within your means. Everything in moderation, as they say.

3. Yogurt:

yogurt high probiotics

One of the most popular health foods on the market – and for good reason – is yogurt. Yogurt is not only filled with beneficial probiotics, but with tons of protein as well.

Because of this, yogurt is great not only for balancing gut bacteria and aiding the digestive system, but also for gaining muscle.

Two of the keys to eradicating fat are speeding up your metabolism and replacing said fat with muscle. Yogurt has got you covered on both fronts.  Remember, the healthiest yogurt is greek yogurt!

4. Pickles:

probiotic foods pickles

A good vegetable with probiotics for weight loss is the pickle. But it should be noted that not all pickles contain probiotics. Only pickles which have not been pasteurized will provide the benefits consistent with probiotics.

Pickles help aid in weight loss not just through beneficial probiotics, but because they’re exceedingly low in calories.

If you’re looking to eat a healthy snack, a cup full of sliced pickles would be a great option. There are only 17 calories in a cup of dill pickles.

*Did you know: Most fruits and vegetables have a WW PointsPlus value of zero!

5. Natto:

probiotics food natto

Natto is a traditional Japanese food which consists of soybeans, soy sauce, and a number of other sauces. It’s fermented with Bacillus subtili. This is a bacteria which staves off inflammation and regulates gut health.

This food works terrifically as a side dish to supplement other foods, and as a bonus contains CoQ10.

Apart from regulating gut health and fighting off inflammation, it also works to produce healthier, smoother, and shinier skin.

6. Tempeh:

probiotic tempeh

If you’re a vegan, you’ll be very well served by tempeh. This food works well as a substitute for meats. It possesses a similar taste and packs loads of protein.

Tempeh is a soy-based food which is fermented in yeast. This gives it top-notch probiotic benefits that help to ease the stomach, regulate the metabolism, and boost the immune system.

Instead of opting for pancakes and bacon, why not opt for pancakes and tempeh? Cover it in any sauce you wish to get the exact taste you’re looking for.

7. Sourdough Bread:

sourdough bread probiotic food

Seeking a bread that’s loaded with probiotics for weight loss? If so, you need to consider sourdough bread. Sourdough bread is made by using yeast to break down the sugar and gluten in wheat.

The result, of course, is a probiotic-laden food product.

Because sourdough bread is loaded with probiotics, it’s very easy to digest. The bacteria in the bread works to balance out the metabolism. This helps to regulate your overall gut health.

When gut health is regulated, and the metabolism is balanced, it’s much easier to burn calories.

8. Cottage Cheese:

probiotics in cottage cheese

Almost every natural dairy product known to man is filled with probiotics.

However, of the most probiotic-heavy dairy products is cottage cheese. Now, not all cottage cheeses are manufactured with probiotics — but there many probiotic versions available.

These cheeses offer benefits in the ways of digestive regulation, muscle building, and proper probiotic absorption. In essence, they help your body to work at maximum efficiency.

Of course, like with all foods, you should eat cottage cheese in moderation. Too much will cause bloating.

9. Apple Cider Vinegar:

probiotics in apple cider vinegar

Apple cider vinegar works terrifically both by itself and as a supplement. You can either drink it on its own throughout the day, or you can add it to your tea for an enhanced taste.

This substance packs tons of probiotics for weight loss. It helps to regulate the metabolism and promote fat burning.

In addition to this, it regulates the blood pressure, lowers cholesterol, and staves off diabetes.

So, instead of downing pop throughout the day, switch to apple cider vinegar.

10. Miso:

probiotics miso soup

Miso is a Japenese seasoning which is used on everything from miso soup, to meats, and more. It’s derived from soybeans, meaning that it’s rich in healthy bacteria.

These healthy bacteria offer tons of benefits, including digestive regulation, a boost to your immune system, and a faster metabolism.

In addition to this, miso contains complete proteins. These are proteins which contain all 9 essential amino acids. When working together, these proteins promote muscle growth and fat loss.

Looking for Weight Loss Tips?

If you’re looking for tips or diet plans that will aid you in losing weight, our team at Mighty Diets has you covered.

We’ve got tons of blog posts about healthy foods to eat, sufficient diet plans to follow, and much more. We also have some great money-saving coupons for diets like Nutrisytem and Weight Watchers Online, plus coupons for vitamins and supplements (including probiotics!) from top stores like Vitacost.com.

Have any questions? Feel free to contact us.Facebooktwittergoogle_plusredditpinterest

mind diet weight loss alzheimers

MIND Diet: Weight Loss + Alzheimer’s Disease Prevention = Really Smart!

The MIND Diet: It’s something that none of us want to imagine. There’s nothing scarier than the thought of losing your memory. Waking up one day to find that your most precious moments have simply slipped from your mind is u completely terrifying thought. Sadly, though, that could one day be a reality for a large number of us.

Here in the US, more than five million people are living and struggling with Alzheimer’s disease and every 66 seconds someone new gets it, according to the Alzheimer’s Association. These are rather shockingly high stats, I’m certain you’ll agree.

The aging process is something with which we will all have to cope one day. The least we can hope, though, is that we can maintain both our physical and mental faculties well into our golden years.

It shouldn’t come as a huge surprise that after the age of 65 your chances of developing Alzheimer’s disease are heightened. Just 200,000 people in the US who suffer from the illness are actually under 65 – after that age bracket, the numbers seem to soar.

So, what can you do to try to reduce your risk of being afflicted by this terrible disease? Well, it may surprise you to learn that what you eat can actually have a striking effect on your mental well-being.

The MIND Diet & Alzheimer’s

If you’re hoping to beat the disease, there is a little something that you may want to try. A new dieting technique developed by the Rush University Medical Center seeks to decrease your chances of developing Alzheimer’s in both earlier and later life.

The so-called MIND Diet (that stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) is a unique combination of the well-known Mediterranean Diet and the Dietary Approaches to Stop Hypertension Diet. According to recent research, this nutrition regime can not only help you stay healthy and in shape, but it can also help you avoid the onset of the disease.

mind diet alzheimers

Here’s the science! – MIND Diet Study

Of course, it’s all well and good simply telling you that this diet works to keep your mind healthy, but where’s the science to back it all up? Well, the good people at Rush University Medical Center worked for more than 20 years on this particular study*.

The researchers used 923 volunteers who had not yet got the onset of Alzheimer’s disease from the Rush Memory and Aging Project (MAP) in Chicago. Each volunteer was given two annual medical checkups and asked to keep a dietary log between 2004 and 2013.

After taking the time to painstakingly review the results of the food logs and medical records, the researchers were able to come forward with some very intriguing findings. Volunteers who rigorously followed the MIND Diet decreased their risk of getting Alzheimer’s disease by a massive 53%. What’s more, those who loosely followed the guidelines of the diet decreased their risk by 35%.

So, how does the MIND Diet work?

us news dietsThe MIND Diet works by putting food types into different categories. There are five categories of ‘unhealthy’ food types and a whopping ten of ‘brain healthy’ food types.

The basic idea of the MIND Diet is that you should eat more food from the ‘brain healthy’ categories than you do from the ‘unhealthy’ ones. It’s just a matter of monitoring what you eat on a day to day basis and changing it according to the category system.

It all sounds surprisingly simple, right? Well, it is. In fact, this particular diet has been ranked as one of the easiest to follow, and #3 overall diet and #4 for Best Diabetes Diets according to a U.S. News & World Report. This just edges out Weight Watchers, (#4 overall) while making diets like Nutrisystem (#16 overall) and the Medifast diet (#29 overall) not look so “smart.”

With the MIND Diet, there’s no calorie-counting or cutting out entire food groups. Instead, it’s all about eating different food groups in moderation. At its heart, it’s essentially maintaining a healthy, balanced diet. What could be easier than that?

mind diet food list

The MIND Diet: Food Lists & guidelines

If you’re hoping to give the MIND Diet a go for yourself, it’s much easier than you may imagine. First of all, you need to know which food groups fall into the ‘brain healthy’ category. These are food which you should be eating on a regular basis – if only for the sake of your mental health! Some of them might even surprise you.

Here is the ‘brain healthy’ food list, and how often you should eat them:

  • Whole grains – three servings per day
  • Vegetables – one serving of leafy vegetables and one other per day
  • Nuts – eat as a snack most days
  • Poultry – two servings per week
  • Red wine – one glass per day (hurrah!)
  • Fish – one serving per week
  • Berries – two servings per week
  • Beans – one serving every other day

Following the guidelines here is sure to give you a decent chance of keeping your mind healthy well into your senior years. However, there are some ‘unhealthy’ foods that you need to avoid as much as possible.

Here is the ‘unhealthy’ food list. Avoid these foods as much as you can:

  • Pastries and candy
  • Fried food
  • Whole fat cheese
  • Red meat
  • Butter and margarine

Of course, it’s unreasonable to expect you to cut these food groups out of your life completely. However, it’s worth trying to cut back on this food list as much as you can. Only then, will you see some real benefits when following the MIND diet!

It’s important to remember that no diet is supposed to be super extreme. The MIND Diet, like many diets, is all about moderation. Good luck!

Post written by: Charlotte Grainger


*Morris, Martha Clare et al. Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association MIND diet associated with reduced incidence of Alzheimer’s disease Volume 11 , Issue 9 , 1007 – 1014 and Morris, Martha Clare et al. Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association MIND diet slows cognitive decline with aging Volume 11 , Issue 9 , 1015 – 1022. photo credit: mightygourmet.comFacebooktwittergoogle_plusredditpinterest

ground flaxseed benefits diet weight loss

Flaxseed & Weight Loss: 7 Healthy Benefits of Eating Ground Flaxseed

The Benefits of Eating Flaxseed: Flaxseed might be a great addition to your diet, as they are high in fiber, protein, and healthy fats, and can reduce your appetite by making you feel full sooner. Here’s the skinny on the benefits of eating flaxseed:

Ground Flaxseed Reduces Your Appetite

“Eat food. Not too much. Mostly plants.” Michael Pollan

Has anyone ever defined healthy eating better in 7 words? Well, flaxseeds fit nicely into that strategy; add a tablespoon to a meal or smoothie, and the healthy fats in them will help you feel full faster, making you less likely to eat too much.

Flaxseed is High In Fiber

ground flaxseed
bag of ground flaxeseed

I’m still scarred from the fiber-craze of my youth, and I still associate fiber with cereals and snacks that would be better off fed to farm animals. Also, my grandmother suffered through drinking prune juice every day, which wasn’t sexy either.

Sexy or not, it’s an important part of any healthy diet, and most people don’t eat enough. In fact, the average adult is only eating less than half of the recommended amount. According to the Institute of Medicine, women need 25 grams of fiber per day, and men need 38 grams.

If you’re not eating enough foods high in fiber like beans and vegetables, consider adding a tablespoon of flaxseeds to foods that could use a little crunch, or ground flaxseed to a smoothie.

How much fiber is in Flaxseeds? Just a tablespoon of whole flaxseeds has 3 grams of soluble fiber, while ground flaxseed has about 2 g.

Flaxseed is High In Healthy Fat

“Healthy fat” and “good cholesterol” always sound like oxymorons to me, (like “pretty ugly” or “jumbo shrimp) but your body needs them, and flaxseeds are high in both including Omega-3 fatty acids. Consuming them help decrease your appetite and raise your level of good HDL cholesterol as well as lowering your risk of heart disease.

*Note: For better absorption of fatty acids, consider ground flaxseed.

Flaxseed Boosts Your Immune System

Speaking of fatty acids, they are essential in strengthening your immune system, helping white blood cells in your body to fight off disease. Flaxseed is one of the richest plant sources available for Omega 3 fatty acids, and alpha linolenic acid (ALA) which regulates your cholesterol levels.

*Related: Is Nutrisystem healthy?

tablespoon ground flaxseed
mmm… flaxseed!

Flaxseeds: High In Protein

Protein helps build and repair muscle, and is crucial to healthy bone development and maintenance. Eating enough protein is important at any age, and if you gave up red meat (great idea!) be sure to get your protein from other sources including flaxseed!

So, how much protein is in flaxseeds? 1 tbsp of ground flaxseed has 1.3 g of protein, while whole flaxseed has about 1.9 g.

Consider Adding Flaxseed to Your Kids’ Diet

All of the benefits above apply to kids as well as adults. Our 9 year old son wouldn’t stop eating, and it took several helpings at meals until he was full. We now add a tablespoon of ground flaxseed to his breakfast to help reduce his voracious appetite, plus all of the other benefits of flaxseed.

It’s easy to add a tablespoon of flaxseed to a fruit smoothie, or many other great recipes that you can find online like muffins and pancakes.

Flaxseed: A Healthy Addition to Your Diet or Weight Loss Strategy

Just about every article on weight loss should include the disclaimer that there is no “magic bullet” supplement or super-food for achieving and maintaining a healthy body. The idea is, of course, that weight loss occurs when you eat a healthy diet and burn more calories than you consume.

Having said that, a weight loss plan can put you on the right track, so please consider our coupons for the Weight Watchers, Medifast, and Nutrisystem diets for up to a 25% discount!


spicy foods weight loss

Spicy Foods Help You Lose Weight: Eat Less, Boost Metabolism!

Eating spicy foods helps you lose weight -There’s a lot of evidence out there that concludes that eating spicy food can help you lose weight while providing additional health benefits.

How is this possible, you ask?

Certain chemicals and compounds in spicy foods have the dual benefit of making you eat less while also increasing your metabolism.

One of the most beneficial compounds is capsaicin, which is what gives chili peppers their kick.

spicy adventure woman

Mmm… What a spicy adventure!

Spicy foods make you want to eat less

A study in the British Journal of Nutrition showed that people who ate peppers before lunch ate less not only during the ensuing meal, but also snacked less later in the day. (About 200 calories less)

These findings were also supported by data from the “International Journal of Obesity” which concluded that eating foods with capsaicin decreased calorie intake 16%!

spicy food adventure

WOW! That’s SPICY!

Spicy foods speed up your metabolism

hot pepper weight lossA number of studies over the years have concluded that certain spices (like capsaicin, ginger, and black pepper) increase your metabolism by raising your body temperature, causing you to burn more calories after a meal.

A bowl of chili can temporarily boost your metabolism about 8%, and spicy ingredients like ginger also can give your libido a boost; causing you to want to go burn some calories with someone special!

Why not add a spicy kick to your diet?

While these numbers aren’t eye-popping, it does appear that eating spicy foods on a regular basis can help out with your weight loss goals.

Consider adding a dash of hot sauce or peppers to your next meal, especially if you’re eating some of those prepared meals from diets like nutrisystem, which could probably use a kick of flavor.

spicy foods weight loss girl1

Did someone say, “SPICY!”

More reasons that spicy foods should be in your diet

Spicy foods are also beneficial in lowering LDL (aka bad cholesterol), lowering blood pressure, reducing your risk of diabetes, (by improving insulin response) and preventing cancer and heart attacks.

Spicy foods also boost production of serotonin which can make you feel happier and less stressed.

Not a fan of hot peppers? Try adding ginger to a cup of tea, curry to a quinoa recipe, or cumin to your next shrimp stir-fry. There are a number of great spicy recipes available from Weight Watchers online this month.