What Is the Weight Watchers Diet? What Are Its Points Table and List Like?

The literal Turkish meaning of the name is weight watchers. The Weight Watchers diet program was first designed by Jean Nidetch in 1963. Developed over the years and now highly popular, the program has attracted millions of members, while world-famous figures such as Oprah Winfrey have said that they lost weight through it. On the US News & World Report Best Diets list, the Weight Watchers diet was selected this year as the 4th healthiest diet. You may wonder why the Weight Watchers program is so popular. We have therefore prepared this article on what the program contains and how it is followed.

What Is the Weight Watchers Diet and How Does It Work?

Taking a holistic approach to health and weight loss, the Weight Watchers (WW) diet program bans no foods. Its main aim is to encourage weight loss through healthy eating in a sustainable way, without strict rules. To follow the WW diet, you need to enroll in the WW program, which offers different membership options.

The WW program operates through the Smart Points System (Smart Points System).

The Smart Points System assigns different point values to foods based on factors such as calorie, fat, protein and sugar content. For example, a 230 -calorie pastry is worth 10 points, while a bowl of yogurt with blueberries and granola containing the same calories is worth only 2 points. The WW list also contains many foods worth 0 points as well.

0-Point Foods

Foods worth 0 points include healthy, high-protein foods such as skinless chicken, eggs, low-fat yogurt and fresh vegetables. Through the Smart Points System, WW members are guided toward a diet low in unhealthy foods such as calories, saturated fat and sources of added and concentrated sugar, and rich in healthy foods such as lean protein sources and vegetables.

The daily points assigned to program members vary from person to person. This is because the total is based on personal data such as height, weight, age, sex, physical activity and weight-loss goals. To lose weight, members need to stay below their daily points allowance. Members are directed toward one of the eating models called green, purple and blue, according to their needs.

Green Plan: An eating model with more than 100 foods worth 0 points and the highest Smart Points limit.

Blue Plan: An eating model with more than 200 foods worth 0 points and a lower Smart Points limit than the green plan.

Purple Plan: An eating model with more than 300 foods worth 0 points and the lowest Smart Points limit.

Which Foods Are Recommended or Limited on the WW Diet?

Foods Recommended for Consumption

• Lean Protein: Skinless chicken, fat-free yogurt, eggs, fish, shellfish
• Non-Starchy Vegetables: Broccoli, asparagus, green leafy vegetables, cauliflower, peppers, etc.
• Healthy Carbohydrates: Sweet potatoes, brown rice, oatmeal, beans, whole-grain products
• Healthy Fats: avocado, olive oil, hazelnuts, walnuts, etc.

Foods Whose Consumption Is Limited

• Sugary drinks
• Unhealthy packaged foods such as chips and wafers
• Processed meats such as sucuk, salami and sausages
• Foods high in sugar and fat, such as cakes and cookies

What Are the Advantages and Disadvantages of the WW Program?

We can say that the WW program is much more comprehensive than other digital nutrition programs. For many users, it is also easy to follow, affordable and sustainable as a diet program. However, while some people may find it quite easy to follow, others may find it challenging. To summarize first the positive and then the negative aspects of the WW program:

Positive Aspects of the WW Diet;

• No foods are banned on the WW diet. This makes it more sustainable. 
• The program includes thousands of foods. Members can also find more than 4,000 recipes in the program that they can prepare with foods they want to eat. Here is an example of a 1-day menu that can be prepared using recipes in the WW program:

Breakfast: Oats with blueberries and walnuts

Snack: Vanilla-flavored baked apple

Lunch: Salad with eggs, grilled vegetables and avocado

Snack: Cheese and grapes

Dinner: Brown rice with ginger, shrimp and vegetables

• The WW program advocates physical activity as part of a healthy life. Its digital program therefore also includes physical activity recommendations
• The WW program is suitable not only for weight loss but also for people who want to acquire healthy eating habits.
• Members can follow the diet simply by purchasing the WW app. However, different program options are available for different budgets. Members seeking more detailed information and support can also use the “WW and Workshop Sessions” or “WW and One-to-One Counseling” programs.
• Even the most affordable WW package includes an online messaging system through which members can get answers 7/24.
• The WW program includes Smart Points for healthy menus from more than 400 restaurants. Members living abroad can therefore easily choose healthy meals at some of the restaurants they visit.
• Members living abroad can find healthy packaged WW-brand foods, such as whole-wheat tortilla chips, in many grocery stores.
• The WW diet encourages foods that keep people full for longer, so members generally do not feel hungry. However, everyone's hunger level and willpower can vary from day to day. The WW program therefore gives extra points once a week in addition to the total daily Smart Points allowance. This lets members reward themselves once a week and eat foods they crave, within certain limits.

Negative Aspects of the WW Diet

• Foods consumed while following the WW diet must be recorded. Points must be calculated at every meal to avoid exceeding the daily “Smart Points” allowance. The program may therefore be unsuitable for people who cannot make time for it because of a busy work schedule or other reasons.
• Although different packages are offered for different budgets, even the most affordable package requires a fee. It may therefore be financially unsuitable for some people.
• The WW program leaves food choices to members, provided that they do not exceed the “Smart Points” limit. However, members with willpower difficulties may spend their entire “Smart Points” allowance on foods high in fat and sugar instead of choosing healthy foods. This can lead to an unhealthy and unbalanced eating pattern.

Summary & Conclusion

We can say that, when followed correctly, the Weight Watchers diet may be suitable for acquiring healthy eating habits and losing weight. However, if you have any health problems, we recommend managing your diet with the help of a dietitian and physician rather than through digital programs. Looking at the foods recommended or limited on the WW diet, we also see similarities with the Mediterranean Diet model, again selected as the healthiest diet this year. Foods recommended on the Mediterranean diet list are classified as worth 0 points or low points in the WW “Smart Points” system. The best approach when using the WW program would therefore be to choose foods from the Mediterranean Diet model and eat in a way that keeps you below your daily “Smart Points” limit.