You may be familiar with previous Weight Watcher’s programs such as the Weight Watchers Flex Plan, which was based on the old Weight Watchers points system, and the Weight Watchers Core Plan. Today these programs are no longer supported and the Weight Watchers Points Plus Program is the plan to follow.
The new Points Plus Program differs from the older points system in a couple of important ways. First, calories are no longer used in the points equation. The old system took into account fat, fiber and calories to come up with a point value for a food. However, under the new system fat, fiber, carbohydrates and protein are used to calculate a food value. Second, the majority of fruits and vegetables are given a zero point value. This differs from the old system under which only vegetables were given a zero point value.
One thing which has been retained from the old points system is the weekly allowance and Weight Watchers still gives you a little room to maneuver with 49 weekly points to use as you please.
4 Thing You Need To Know About The Weight Watchers Point List
1. The Points Plus Program uses a new system of calculation based on fat, fiber, carbohydrates and protein. You should not estimate here but must look up foods on the Points Plus calculator to find the correct value to use. If you are used to the older Weight Watchers programs you should remember that the daily and weekly allowances have changed.
2. Fruits and the majority of vegetables now have a 0 point value and so it is a great time to add some of your favorite fruits into your plan.
3. If you are having problems sticking to your plan then remember that you know have a number of power foods which can help to keep you satisfied. Refer to your power foods list frequently and remember that it is not the same as your filling food list.
4. Under the new plan it is still important to ensure that you are getting sufficient nutrition each day so follow your Good Health Guidelines and make sure that your meet your Points Plus target every day.
If you wish to make use of the Weight Watchers point list in your own diet plan then you should think about either attending a Weight Watchers meeting near your home or joining www.weightwatchers.com
If you are new to Weight Watchers then you will almost certainly find attending meeting is very helpful. The cost is normally about $10 per meeting and each meeting revolves around a particular topic which you will find both interesting and helpful. More importantly, it allows you to meet other people in the same boat as yourself and to exchange experiences and tips. This support can be invaluable to some members as will the advice you receive on choosing foods and recipes.
If you are already familiar with the program then you may well be able to get all you need from simply joining online. Here you will receive food ideas, recipes and access to a points tracker system, as well as access to the online community of Weight Watchers. Online support, including such things as access to applications for the iphone and android phones, is of the highest quality and is constantly reviewed and updated.
Weight Watchers Food Guidelines
|Foods||Recommended Daily Servings||Recommended for Nursing Moms|
|Fruits and Vegetables||5 servings per day||same|
|Milk Products (low fat or fat free)||2 servings per day||3 servings per day|
|Liquids||6 glasses per day of non-alcoholic beverages||8 servings|
|Lean Proteins||1-2 servings per day of cooked meat, fish or poultry of 2-3 oz.||1-2 servings per day of cooked meat, fish or poultry of 2-3 oz.|
|Healthy Oils: Olive, sunflower, safflower, flax seed, canola||2 teaspoons||3 teaspoons|
|Whole Grains||Choose whenever possible||Choose whenever possible|
|Multivitamin||1 per day||1 per day|
|Activity||At least 30 min a day for 5 days a week||At your doctor’s instruction|
|Sugar and Alcohol||Limit intake: women no more than 1 alcoholic beverage a day, men no more than 2||not advised|
Weight Watchers Power Foods
|Fruits||Vegetables||Whole Grains||Non-Fat Dairy||Lean Protein||Others|
|Apple||Artichokes, cooked||Barley||Cappuccino made with fat free milk||Beans -refried, fat free||Bread- reduced calorie, whole wheat|
|Applesauce (unsweetened)||Asparagus||Cereal, hot||Cheese||Beef||Broth|
|Apricots||Beans||Cornmeal||Cottage Cheese||Beef, ground||Gelatin, sugar free|
|Banana||Broccoli||Couscous, whole wheat||Creamer||Bison||Muffin, English – light|
|Berries, mixed||Brussels Sprouts||Hominy||Latte||Chicken||Pickle|
|Boysenberries, fresh or frozen||Cauliflower||Macaroni||Soy||Fish|
|Cherries||Corn on the Cob||Popcorn||Lamb|
|Clementine||Greens||Rice – brown, wild||Pork|
|Honeydew melon||Potatoes||Vegetarian Burger|