Weight Watchers Diet

Everyone enjoys liking themselves and feeling cheerful and healthy. Unfortunately, imperfections in the figure and associated experiences often prevent one from enjoying life. In order to get your body in shape, a variety of methods are used, including a variety of diets. A special place among them is occupied by the Weight Watchers diet, created in 1963 by housewife Jean Nedich. During its existence, the diet has undergone various changes, and at the moment it has turned into an entire system aimed at adjusting not only nutrition, but the psychological state in relation to oneself and others.

Weight Watchers - what is it?

Weight watchers is a diet accessible to everyone. The main feature of this system is its effectiveness and the ability to eat those foods that those who are losing weight are accustomed to. The only people who should not indulge in such a diet are pregnant women and children under 10 years of age. If you have a history of any medical conditions, you should consult with your doctor about the possibility of following the principles that the Weight Watchers diet suggests. Typically, in the case of chronic illness, it is simply a matter of revising the amount of food that can be eaten daily. Thus, the restrictions for those who want to get their body in order with this diet are minimal.

List of approved products

According to the Weight Watchers system, there are no prohibited foods on the list. Each product is assigned an individual number of points; the total number of points is adhered to when preparing the diet.

Animal products: source of protein, amino acids:

Dairy products: protein, fats, beneficial lacto- and bifidobacteria for the normal functioning of the gastrointestinal tract:

Simple carbohydrates: the amount must be limited; alternatively, use fresh fruits, berries, dried fruits:

Products with 0 points:

Additional products:

There are no strict dietary restrictions, but the same cannot be said about contraindications. The weight watchers diet is not recommended for pregnant and lactating women, children under 12 years of age, people with underweight, exacerbations of chronic diseases, nutritional deficiencies, and severe disorders of the gastrointestinal tract.

The nature of appetite, what affects it

Basic principles of the system

The diet is based on a simple postulate: you need to move more and eat less. This creates a calorie deficit, and the person begins to lose weight. A lot of attention is paid to the quality of food. In order for everyone to understand what they should eat and what is not recommended, all products are given points. You can score a certain number of points per day, which are calculated individually. Sometimes it is permissible to consume foods worth more points, but in this case it is necessary to resort to physical activity, which is also assessed in points, only with a minus sign. Tables have been developed especially for followers of the system, which calculate how many points you can “eat” in a day.

Principles of nutrition

The nutritional rules on which the weight watchers diet is based come down to 3 fundamental points:

You can eat whatever you want, but only within the range of points (their norm is individual). Now there is no need to count the calorie content of foods. “Points” are awarded based on the nutritional value of a particular product (the nutritional value table is available in online sources).
To increase the effectiveness of the diet, you should perform a set of physical exercises. Everyone chooses their own exercises and type of load. It is for this reason that the diet is popular with both strength and cardio enthusiasts.
The process of losing weight should be perceived as fun. According to Jean, losing weight in a group is more interesting and easier than alone, and therefore the Weight Watchers diet rules provide for weekly group meetings. Adherents of the food system share their experiences and advice, and also try to provide moral support to their “comrade in misfortune.”

How points are calculated

Over the time that the Weight Watchers diet has existed, the points assigned to foods have changed, and at the moment they are as follows:

60 grams of ground beef is worth 1 point;
100 grams of fried beef – 3 points;
20 grams of ham or boiled sausage – 1 point;
18 grams meatball – 1 point;
30 grams of sausages – 2 points;
75 grams of fried liver – 2.5 points;
50 grams of eggs – 2 points;
125 grams of fried poultry – 4 points.

A similar assessment exists for sweets, cereals, dairy products and fish. As an example, here are some of the points products offered by Weight Watchers. Tables of items can be very different. They are designed for many regions with very specific dishes.

15 g sprat – 1 point;
90 g mackerel – 4 points;
45 g of salted herring – 2.5 points;
a glass of milk or kefir – 3.5 points;
4 teaspoons of condensed milk – 1 point;
120 g pasta – 2 points;
7 g chocolate – 1 point;
36 g of halva – 1 point;
70 g of cake – 7 points;
16 g waffles – 2 points;
fruits and vegetables – 0 points.

What is it advisable to consume?

Above is a sample menu for a week according to the weight watchers diet. Reviews from those who have lost weight indicate that you can change it at your own discretion. What is it recommended to make a meal plan on your own? In this case, the following may help:

Vitamin products: frozen and fresh vegetables and fruits, herbs.
Protein: meat products, poultry, tofu, eggs, shellfish and fish.
Dairy products: skim milk or milk substitutes (such as almond milk), low-fat unsweetened yogurt, low-fat cottage cheese, regular or low-fat cheeses.
Grains, breads and pastas: Brown rice, barley, quinoa, corn tortillas, whole grain or low calorie oatmeal and whole grain pasta.
Canned and cooked foods: tomato sauce, hummus, red beans, salsa, canned unsweetened fruits, low-salt vegetables.
Healthy fats: olive and peanut oils, avocados, seeds and nuts.
Seasonings and Condiments: Vinegar, mustard, chili sauce, dried herbs, low-fat mayonnaise, low-sodium soy sauce, low-fat salad dressing.

How many points can you “eat”

Depending on their weight, the Weight Watchers diet allows each person to eat foods worth a certain number of points. They are calculated based on individual predispositions and characteristics. To 10% of weight in pounds, add 2 points for women and 8 points for men, then add the following points for age:

4 points if the person is between 17 and 26 years old;
3 points – from 27 to 37 years old;
2 points – from 38 to 47 years old;
1 point – from 48 to 58 years old;
0 points – over 58 years old.

Then add:

2 points if height is more than 1.78 m;
1 point if height is from 1.55m to 1.78m;
0 points if height is up to 1.55 m.

In addition, daily work is assessed:

0 points if the work is predominantly sedentary;
2 points if you have to constantly stand;
4 points if you need to walk a lot;
6 points if physically difficult work is performed.

For women with infants, 10 points are added if the child is fully breastfed, and 5 points if mixed.

The points received are summed up - this is the daily norm. You can add another 35 points to it weekly (5 points every day or any other way you want). The number of daily points is limited: from 18 to 44.

Weight Watchers diet: menu, points table and physical activity

In order to follow a diet, it is not necessary to constantly calculate points. There are several sample menus that are convenient to use daily. Here is one of them:

Breakfast: muesli - 80 g (4 points) with a cup of milk (1.5 points), cookies - 20 g (2.5 points) and an apple. Total 8 points.

2nd breakfast: waffles - 16 g, only 2 points.

Lunch: bean soup - 60 g (2 points), pasta - 180 g (3 points) with salmon - 125 g (3 points), tomato and cucumber salad dressed with sour cream (2 points). Total 10 points.

Afternoon snack: some ice cream – 2 points.

Dinner: millet porridge - 80 g (4 points) with chicken (4 points) and pear. Total 8 points.

If during the day there will be physical activity lasting more than 30 minutes, then you can eat food for a larger number of points. So, aerobics gives minus 3 points, swimming - minus 3 points, running - minus 4 points, brisk walking - minus 4 points, climbing stairs - minus 5 points, house cleaning - minus 1 point, team sports - minus 3 points, cycling or rollerblading - minus 3 points.

WW points system

The system is based on the fact that each type of food and physical activity is assigned “harmfulness points”. Each participant in the program, depending on the initial physical data and the desired result, is provided with a certain number of points per week, which he can dispose of at his own discretion. For most foods, the harmfulness ranges from 1 to 6. Very high-calorie foods with a low amount of nutrients and a high glycemic index (for example, a chocolate bar or a serving of fried potatoes in oil) can reach 7 points.

Most raw vegetables and fruits have a zero value (the first serving, the rest are worth 1-2 points). Physical activity has a negative value (the value of 30 minutes of vigorous walking is -4, while fast cycling on level ground will give you -3 points).

Thus, you can eat almost anything, but if, for example, you “sinned” this week with a plate of fried potatoes and sausages, then you will have to atone for it on the treadmill for four whole hours. Or you can lead a righteous lifestyle all work week, following a healthy diet and moderate exercise, and on Saturday go to a bar with friends and lie on the couch all Sunday, suffering from a hangover and bloating.

There are various ways of scoring, but most Weight Watchers simply keep notes or a diary and report back to the rest of the group once a week. In addition, the habit of sharing your impressions of a week spent in the Weight Watchers system helps you determine the most effective and comfortable weight loss and learn from the bitter experience of others.

As mentioned above, in 2011 the system was revised. If previously only the fat content and total calorie content of food were taken into account, then the new formulas for determining the “cost” of products, according to the organizers, also take into account the ratio of dietary fat, glycemic index, vitamins, fiber and more.

If you are not a member of WW and get information about them from free sources, then it is quite easy to distinguish the new program from the old one. Previously, the allowed number of points was calculated depending on the current weight of the program participant as follows:

18 points for weight up to 70 kg,
20 points for weight from 71 to 80 kg,
22 points with a weight from 81 to 90 kg,
24 points with a weight from 91 to 100 kg,
26 points for weight over 100 kg.

Now the table looks like this:

26 points for weight up to 70 kg,
28 points with a weight from 71 to 80 kg,
30 points for weight from 81 to 90 kg,
32 points with a weight from 91 to 100 kg,
34 points with a weight over 100 kg.

The assessment of the products themselves has also changed. For example, the cost of 1 boiled egg increased from 1.5 to 2 points.

Points cannot be accumulated (they expire after a week). In addition, consuming less than the required points is also undesirable, since otherwise the metabolism will slow down due to the fact that the body will begin to store energy. In addition, due to lack of nutrients, starvation may begin and health conditions may deteriorate.

Advantages of the Weight Watchers system

Versatility. You can have almost any food habits and preferences: vegetarianism of various directions, fasting, halal, etc., as well as any fitness program easily fit into this system;
Program clarity. Look at your points and plan your meals. They broke down and recounted. If you don’t eat enough, add physical activity and increase your caloric intake. What could be simpler?
Availability of necessary products. You don’t have to change anything significantly in terms of purchasing groceries, and you won’t have any problems on hikes and at parties when “you have to eat what you have”;
Availability of psychological support. A person is designed in such a way that it is easier for him to do everything in a group. When you have a community that you focus on, intra-group competition, excitement and partnership help you stay on track. And if it’s difficult for you, they will support and encourage you;
Introducing to physical activity. Stopping using the elevator because it represents an abstract benefit is one thing, but doing it because by the weekend you can score points for a very specific cake is quite another;
The ability to combine Weight Watchers with a variety of other diets if you so desire;
Feelings of belonging. All of us, with the exception of hermits and misanthropes, see the appeal of being part of a secret or overt group of like-minded people. The WW Club, of course, is not Hogwarts, but still...

Flaws

Payment. In our latitudes, as a rule, a stripped-down free version is used, which is distributed by fans of the system. Although it is also not bad, it does not allow you to feel all the delights of Weight Watchers. Real WW - operate on a commercial basis and are specially equipped with a huge amount of materials: brochures with recipes and recommendations, books, programs for calculating dish points in one click, a product database of more than 40 thousand items, online diaries and programs for smartphones, various ready-made rations, seniority in groups, conventions, conferences and much more. All this pursues three goals: to make the program interesting from the point of view of participation, to bind participants to itself for years and not to leave willing fans the chance to get all the same things for free. Participation in the official club is indeed much more effective, but it costs from $30 monthly;
If you use free sources of information to comply with the system, then you need to search and store data on food and physical activity scores;
Lack of “protection from arbitrariness”. In the free version in which this system can be found on the Russian-language Internet, there is often a large number of “rules” introduced by amateurs and existing in the original system, at best, in the form of recommendations. Depending on what kind of materials you come across, you may come across either an option that is a fast of 1000 kcal per day with a complete lack of physical activity, or a complex diet with a huge number of rules and reservations. Often the only thing these options have in common is that they use a point system and call themselves Weight Watchers.

Reviews about the diet. pros

The long time during which the Weight Watchers diet has existed can already be called a great achievement, indicating its effectiveness. In addition, many followers note an improvement in their well-being, psychological state and emotional state. According to scientific research, those who adhered to the diet principles for a year decreased their levels of “bad” cholesterol and also decreased the likelihood of developing type 2 diabetes. Many people who are losing weight note such positive aspects as the absence of hunger strikes, since you can eat 5 times a day and consume a large amount of fruits and vegetables, and the opportunity to cook your favorite dishes, since there are no prohibited foods in this diet. Anyone who is seriously concerned about their body and uses paid services notes the availability of recipes, the opportunity to go to a restaurant and receive support at any time from those who are losing weight. Most “paid” participants consistently lose 2-4 kg monthly to a healthy weight.

Menu for 7 days

Sample menu for people weighing less than 80 kg.

Day 1:

Breakfast : oatmeal with milk, green tea without sugar;
Snack : grapefruit;
Lunch: boiled chicken fillet, a large portion of fresh vegetable salad;
Afternoon snack: low-fat yogurt;
Dinner: cocoa, a handful of almonds.

Day 2:

Breakfast: boiled egg, avocado, cocoa with coconut milk;
Snack: cheesecakes or cottage cheese casserole;
Lunch: salad with seafood;
Afternoon snack: berry smoothie with fiber;
Dinner: rabbit stew, a large portion of salad of fresh vegetables, herbs, olives, dressing with natural yogurt or olive oil.

Day 3:

Breakfast: omelette with tomatoes, basil, mozzarella, freshly squeezed orange and celery juice;
Snack: a glass of green tea, a few grapes, a piece of cheese;
Lunch: baked turkey fillet, vegetable salad;
Afternoon snack: orange;
Dinner: fish baked with Provencal herbs, a portion of brown rice without oil, fresh vegetable salad with olive oil and lemon juice.

Day 4:

Breakfast: fried egg, a few pieces of red fish, arugula, a glass of green tea;
Snack: kiwi;
Lunch: salad with chicken fillet, rye croutons, lettuce;
Afternoon snack: boiled corn;
Dinner: mashed potatoes, steamed chicken cutlet, boiled broccoli, salad of seasonal vegetables with flax seeds, sunflower seeds, sesame seeds.

Day 5:

Breakfast: whole grain toast with eggs, freshly squeezed orange juice with fiber;
Snack: natural yogurt, a handful of fresh or frozen berries;
Lunch: vegetable broth, whole grain bread with a piece of melted butter and cheese, tomatoes, basil;
Afternoon snack: vegetable smoothie with berries;
Dinner: buckwheat porridge, baked chicken fillet, salad, apple juice.

Day 6:

Breakfast: whole grain toast with jamon and cheese, arugula, coffee with almond milk;
Snack: natural yogurt, a few pineapple rings;
Lunch: chicken broth with rye bread croutons, Greek salad with feta, olives, olive oil, fresh vegetables;
Afternoon snack: a handful of soaked nuts;
Dinner: pork with millet kana, sauerkraut.

Day 7:

Breakfast: poached egg, salmon, glass of freshly squeezed orange juice;
Snack: avocado;
Lunch: red borscht with beans, sour cream, whole grain bread, boiled chicken fillet;
Afternoon snack: a glass of kefir with berries;
Dinner: baked fish, salad with Chinese cabbage and croutons.

Depending on the individual characteristics of the body, meals are allowed 2-3 times a day.

On Russian-language weight watchers forums you can find recipes developed by nutritionists and experienced users of the Weight Watchers weight loss program: zucchini pancakes, chili goulash with legumes, meat dishes, vegetable and fish broths. Desserts: cheesecake, citrus biscuits, almond and coconut flour dishes.

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Minuses

The disadvantage of this system is that it is paid. For those who want to follow the nutritional principles proclaimed by the Weight Watchers diet, reviews recommend stocking up on at least $30 a month. But it is worth noting that this is quite effective. Those people who use the paid version lose weight faster and do not gain weight again in the future.

Those who decided to follow the system for free note difficulties with counting points and creating menus. Many people are already put off by points and calculations at the initial stage of choosing a diet.

In addition, followers of the weight watchers diet in Russia often distort information. The Weight Watchers diet in Russian is freely available in quite a variety of versions, so it is not always effective.

Physical activity

When following a weight watchers diet, I recommend moderate physical activity to my patients. Playing your favorite sport improves the effectiveness of diet therapy, restores mitochondria, and has a beneficial effect on the psycho-emotional state. Strength training, cardio exercises, and stretching are shown.

Any type of moderate exercise is welcome: yoga, Pilates, running, swimming, cycling, daily walks in the fresh air, walking up the stairs.

If you have any questions about the diet, ask in the comments!

Paid version of the diet

Why is the famous Weight Watchers diet so attractive to people? The answer to this question lies in strong psychological support for those losing weight. Club meetings are held weekly, where everyone shares their results, motivating others to move on and stay in the system. In addition, there are individual meetings, webinars, and Skype communication with trainers and diet adherents. Paid club membership, which includes a Weight Watchers diet, is a strong incentive to lose weight. Upon reaching the desired weight, any person stops paying membership fees, but can also attend meetings, thereby keeping himself in shape. If you manage to maintain the required weight for 6 weeks, then the status of a club member remains for life, i.e. next time you do not have to pay a registration fee. But if the weight goes beyond what is desired, then membership fees are paid again. It is worth noting that some stars also adhere to this diet. Jessica Simpson and Jennifer Hudson talk about this openly. Their results are quite obvious, since the gloss regularly publishes fresh photographs of celebrities.

Weight Watchers diet in Russian

Since the official website of the diet is entirely in English, following the system is problematic for a Russian person who does not speak foreign languages. However, a special menu has been developed for Russians in the paid version, taking into account their usual diet. In our country, the Weight Watchers diet has not become so widespread, since few people want to pay monthly, attend groups and count points.

Followers from Russia predominantly choose the version in which the tables are freely available on the Internet. However, you can find Weight Watcher groups on social media that discuss weight loss and other aspects of weight loss. This serves as a partial replacement for seminars and allows you to get support from other people losing weight.

Other benefits

Weight Watchers is known for being a flexible and effective way to lose weight. Its scoring-based approach encourages participants to make smart, healthy choices. It also allows weight loss dieters to enjoy their favorite foods as long as they fit into their allotted daily points.

Unlike diets that prohibit certain types of food, weight monitoring allows you to eat everything within reasonable limits. This means that program members can enjoy a meal or attend a party without worrying about whether the food served will fit into their meal plan. Reviews and results of the weight watchers diet fully confirm these facts.

Additionally, the Weight Watchers program is a good choice for people with dietary restrictions, such as veganism or food allergies. Among other things, this program emphasizes the need to control portion size and physical activity, both of which are vital for successful weight loss.

Another benefit of the diet is that it provides participants with a greater support system. Users can be guided by 24/7 online support in the form of chat and community. Moreover, Weight Watchers offers magazines and newsletters for members.

Weight Loss Plans

For followers of the system, special plans have been developed that meet the needs of each person. These are basic, “Target”, “Impulse”, “Momentum” plan and others. They involve different approaches to choosing food. Thus, in the “Impulse” plan, participants choose only those foods that are included in a special list of “correct” foods, and in the “Momentum” plan they can eat any foods. There are special programs that allow you not to count points for each product, but to evaluate the entire dish. By choosing a suitable load for your health, the person losing weight loses weight within a certain time, planned in advance. Many devices that are produced under the diet brand make following it pleasant and convenient. These are, for example, scales, calculators, applications for phones, tablets and computers, exercise machines and much more. In addition, various food products are produced under the Weight Watchers brand, where the number of points is marked directly on the box. Thus, the Weight Watchers system is not just a food restriction, but a whole range of measures aimed at helping the body during the period of weight loss.