Founder so popular diet Jean Nidetch is a housewife from New York. Today it is accepted for action in thirty countries of the world. It is based on a system of points weightwatchers — weight watcher . There are no restrictions on the use of any products. What is a point system? This is a way to determine the number of calories consumed during a period diets and calculation of energy costs. Each type of product is assigned a specific list of items, and for the established type of exercise - a negative number of the same items. Each member of the program receives an individually limited number of points per week based on their starting weight and the weight they wish to be. The number of items in food is fully covered by the number of items that are covered by sports.
The program is quite flexible, and if a participant receives more items while playing sports, then his menu can accordingly be more expanded and have no restrictions on the type of products. Although at the same time their number is quite moderate. The calculation of weight and points has a strict definition: up to 70 kilograms - 18 points, up to 80 kg - 20 points, etc. With each increase of 10 kg, the number of points increases by 2. The main plan is designed so that when leaving the table the participant necessarily had a feeling of hunger.
The list of basic plan foods that are allowed to eat includes vegetables, fresh fruits, low-fat dairy products, lean meats, and grains. Products that are not on this list receive the usual number of points and are allowed to consume each participant about 35 points per week.
A flexible plan allows the program participant to freely adjust the number of "eaten" points with points physical activity. Following the established rules, everyone gradually moves from the “heavyweight” category to a lighter one. weight class, and, consequently, the number of points for it will gradually decrease. Mandatory is keeping a weight diary.
This diet You can stick to it for any amount of time, even for the rest of your life. The basic rule is that one meal is one dish, and there are four to five such meals a day. For the first two weeks weight loss does not exceed 1-3 kilograms, then 1-2 kg per week and so on until the moment when your weight is ideal for you.
The diet does not give quick results, but the effect achieved is long-term.
Menu table and related items:
Fresh vegetables up to 100 g - 0
Fried potatoes up to 200g - 7
Fries up to 150 g - 9.5
Vegetable cutlets up to 60 g - 2
Mushrooms in any form - 0
Olives 1 piece - 0.5
Biscuit cake up to 50 g - 2.5
Cheesecake bun up to 60 g - 3.5
Shortcrust pastry, cake up to 70 g - 6.5
Cracker up to 5 pcs. – 2
Vegetable margarine up to 15 g - 0.5
Chicken meat, fried up to 90 g - 4.5
Fish, fillet up to 150 g - 6
Smoked herring, salted up to 45 g - 2.5
Meat salad with mayonnaise dressing up to 30 g - 2.5
Rice with tuna up to 30 g - 2
Marshmallow up to 35 g - 2
Chocolate up to 60 g - 7
Cheese hard up to 30 g - 2
Banana 1 pc. - 1
Orange, grapefruit 1 pc. – 0
Bread up to 60 g - 2.5
Egg 1 pc. – 1.5
Coffee, tea up to 200 ml - 0
Ice cream 1 scoop - 4
Beer 1 can - 3
Points for physical activity (fitness) for at least 30 minutes:
- Cycling - 2
- Swimming - 4
- Hiking - 1
- Walking at an average pace - 2
And everyone is happy to be healthy. Unfortunately, the imperfections of the figure and the experiences associated with this often do not allow you to enjoy life. In order to bring your body into shape, a variety of methods are used, including varied 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 on this moment has turned into a whole system aimed at correcting not only nutrition, but the psychological state in relation to oneself and others.
Weight Watchers - what is it?
Weight watchers - a diet available to everyone. The main feature of this system is its effectiveness and the ability to eat those foods that are used to losing weight. The only ones who should not get involved in such a diet are pregnant women and children under 10 years old. If there is a history of any diseases, then it is worth consulting with your doctor about the possibility of following the principles that the Weight Watchers diet offers. As a rule, in the case of chronic illness, it is simply a matter of reviewing the amount of food that can be eaten daily. Thus, the restrictions for those who want to put their body in order with this diet are minimal.
Basic principles of the system
The diet is based on a simple postulate: you need to move more and eat less. This is created and the person begins to lose weight. At the same time, a lot of attention is paid to the quality of food. In order to make it clear to everyone what to eat and what not to eat, points are assigned to all products. You can earn a certain number of points per day, which is calculated individually. Sometimes it is permissible to consume products with a higher number of points, but in this case it is necessary to resort to physical activity, which is also evaluated in points, only with a minus sign. Especially for the followers of the system, tables were developed that calculate how many points you can “eat” per day.
How points are calculated
During the time that the Weight watchers diet has existed, the points assigned to products 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 of meatballs - 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 meat - 4 points.
A similar assessment exists for sweets, cereals, dairy products and fish. For example, here are a few products with points that the Weight Watchers diet offers. Point tables can be very different. They are developed for many regions with very specific dishes.
- 15 g sprat - 1 point;
- 90 g of 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 of chocolate - 1 point;
- 36 g of halva - 1 point;
- 70 g of cake - 7 points;
- 16 g of waffles - 2 points;
- fruits and vegetables - 0 points.
How many points can you "eat"
Each person, depending on weight, the Weight Watchers diet allows you to eat foods for a certain number of points. They are calculated based on individual predispositions and characteristics. 2 points for women and 8 points for men are added to 10% of the weight in pounds, then the following points are added by age:
- 4 points if the person is between 17 and 26 years old;
- 3 points - from 27 to 37 years;
- 2 points - from 38 to 47 years;
- 1 point - from 48 to 58 years;
- 0 points - over 58 years old.
Then add:
- 2 points if height is more than 1.78 m;
- 1 point if the height is from 1.55 m to 1.78 m;
- 0 points if the height is up to 1.55 m.
In addition, daily work is evaluated:
- 0 points if the job is predominantly sedentary;
- 2 points if you have to constantly stand;
- 4 points if you need to walk a lot;
- 6 points if physically hard work is performed.
For women with infants, 10 points are added if the child is fully breastfeeding, 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 in another way, as you like). The number of daily points is limited: from 18 to 44.
Average calculation in Weight Watchers
- 26 points - for people up to 70 kg;
- 28 points - from 71 kg to 80 kg;
- 30 points - from 81 kg to 90 kg;
- 32 points - from 91 kg to 100 kg;
- 34 points - over 100 kg.
If you have any medical conditions, then you should consult your doctor about the allowable number of points. Perhaps they should be increased.
Weight Watchers Diet: Menu, Score 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), biscuits - 20 g (2.5 points) and an apple. Only 8 points.
2nd breakfast: waffles - 16 g, 2 points in total.
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). Only 10 points.
Afternoon snack: some ice cream - 2 points.
Dinner: millet porridge - 80 g (4 points) with chicken (4 points) and pear. Only 8 points.
If during the day there will be physical activity lasting more than 30 minutes, then the products can be eaten for more points. So, aerobics gives minus 3 points, swimming - minus 3 points, running - minus 4 points, fast walk- minus 4 points, going up the stairs - minus 5 points, cleaning around the house - minus 1 point, game types sports - minus 3 points, cycling or rollerblading - minus 3 points.
Diet reviews. pros
The long time that the Weight watchers diet has existed can already be called a great achievement, testifying to its effectiveness. In addition, many followers note an improvement in well-being, psychological state and emotional mood. According to the results scientific research those who adhered to the diet principles for a year had reduced levels of "bad" cholesterol, and also decreased the likelihood of developing type 2 diabetes. Many people who lose weight note such positive aspects as the absence of hunger strikes, "because you can eat 5 times a day and use a large number of fruits and vegetables, and the opportunity to cook your favorite dishes, since there are no forbidden foods in this diet. Anyone who has seriously taken care of their body and uses paid services notes the availability of recipes, the opportunity to go to a restaurant and get support for those who are losing weight at any time. Most "paying" members are consistently dropping 2-4kg monthly to a healthy weight.
Minuses
The disadvantage of this system is its cost. For those who want to follow the principles of nutrition proclaimed by the Weight Watchers diet, reviews recommend stocking up 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 decide to follow the system for free note difficulties with scoring and compiling menus. Many people already at the initial stage of choosing a diet are scared off by points and calculations.
In addition, followers of the weight watcher diet in Russia often distort information. In free access, the Weight Watchers diet in Russian is found in quite a variety of options, so it is not always effective.
Paid version of the diet
Why is the famous Weight Watchers diet so attractive to people? The answer to this question lies in the strong psychological support for 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, Skype conversations with trainers and dieters. Paid club membership, which includes the 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 themselves in shape. If you managed to maintain the required weight for 6 weeks, then the status of a club member remains for life, i.e. the next time you do not have to pay a registration fee. But if the weight has gone beyond the desired, then the membership fees are paid again. It is worth noting that some stars also adhere to this diet. Jessica Simpson speaks openly about this and their results are quite obvious, since the gloss regularly publishes fresh photos of celebrities.
Diet Weight Watchers in Russian
Since the official website of the diet is completely in English, follow the system for a non-Russian person foreign languages, is problematic. However, for the Russians in the paid version, a special menu has been developed that takes into account the usual diet. In our country, the Weight Watchers diet has not gained such popularity, since few people want to pay monthly, attend groups and count points.
Followers from Russia mainly choose the version in which the tables are available for free on the Internet. However, on social networks you can find groups dedicated to Weight Watcher, in which there is a discussion of weight loss and other nuances of losing weight. This serves as a partial replacement for seminars and allows you to get support from other losers.
Weight loss plans
For the followers of the system, special plans have been developed that meet the needs of each person. This is the basic, "Target", "Impulse", plan "Momentum" and others. They suggest different approaches to the choice of food. Thus, in the Impulse plan, participants choose only those foods that are included in a special list of “correct” foods, while in the Momentum plan they can eat any food. There are special programs that allow you not to count points for each product, but to evaluate the entire dish. Choosing a suitable load for their health, losing weight loses weight for a certain time, planned in advance. The many devices that come under the diet brand make following it enjoyable and convenient. These are, for example, scales, calculators, applications for phones, tablets and computers, simulators 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 weight loss period.
The Weight Watchers diet is in the Top 10 most effective diets. After all every week staying on a diet you can lose up to 3 kg excess weight !
Diet Principle
Counting is important on this diet. But you will not need to calculate the number of calories or carbohydrates, as, for example, is done in other popular food systems - and.
You will have to count products according to a special table, which you will find below.
There are no strict dietary restrictions. There are only 3 simple rules:
- You can eat whatever you want, but within the points from the table. Moreover, their norm is individual.
- If you want to increase the effectiveness of the weight watcher diet, then you need to add moderate exercise (if you have not done it before). At the same time, this diet is equally suitable for those who like to perform strength exercises and those who prefer cardio loads, for example, easy run Or even just walking.
- You should perceive the process of losing weight as entertainment. You can make a record table for yourself or keep a diary of success or food eaten, with scoring. It would also be nice to find like-minded people in real life Or at least on social media. After all, losing weight together is more fun.
How to calculate points
The weight watcher diet practically removes prohibitions from any food. Now you can lose weight and at the same time allow yourself sweets, flour, smoked meats and similar products. The main thing is not to eat more than the points table requires.
Diet weight watchers table for calculating the individually allowed number of points:
With a weight of up to 70 kg - the norm is 26 points.
From 70 to 80 kg - 28 points.
From 80 to 90 kg - 30 points.
From 90 to 100 kg - 32 points.
Over 100 kg - 34 points.
Product table
Once you know your weight and how many points you need to eat in order to lose weight, take a look at the lists below. Products containing 0 points - you can eat without restrictions. But still, do not overdo it and stretch your stomach. The volume of products is 100 grams.
- 0 points: bananas, apples, mangoes, oranges, pears, peaches, watermelons, cucumbers, tomatoes, lettuce and all greens;
- 1 point: shrimp and seafood;
- 2 points: chicken egg, rye flour bread, potatoes;
- 3 points: boiled chicken or turkey, butter, low-fat milk;
- 4 points: boiled beef, bitter chocolate;
- 5 points: wild (brown) rice;
- 6 points: boiled pork, natural yogurt.
- 7 points: boiled fish.
Menu example
Breakfast — 5 points
- muesli with milk - 100 gr.;
- fresh fruits;
- a cup of coffee or tea with 1 teaspoon of sugar.
Lunch — 3 points
- banana;
- 1 piece of dark chocolate.
Dinner — 6 points
- vegetable stew;
- smoked salmon.
afternoon tea — 3 points
- low-fat fruit yogurt - 180 gr.
Dinner — 5 points
- a cup of cocoa;
- a handful of nuts.
pros
+
Diet weight watchers reviews are mostly positive. After all, such a nutrition system allows you to effectively lose weight, practically without changing your taste habits.
+
On a diet, it is allowed to exceed the daily rate of points, if the next day you are ready to increase physical activity.
+
Ease of scoring (there are many mobile applications and tables on the Internet for each product).
+
The weight watcher diet involves working in groups or at least finding associates, which will also help provide you with psychological support.
Minuses
—
Difficulties may arise when calculating points in an already prepared dish, for example, if you went to a feast with friends or decided to visit a restaurant.
—
This diet is still considered low-calorie, which may be unusual for you.
—
Need physical activity. Of course, it is not necessary, but in this case, you will begin to lose weight due to a decrease in muscle quality and loss of muscle mass.
In 2019, the Weight Watcher Diet ranked #4 in international ranking best diets peace. The list is annually compiled by the authoritative publication U.S. News & World Report based on the opinions of health experts. American doctors consider the diet effective for losing weight, consolidating the results achieved and good for health. And it’s also easy to follow such a nutrition system, because it’s not necessary to give up your favorite foods.
How did the weight watcher diet come about?
In 1961, New Yorker Jean Nedich saw the number 97 kg on the scales and was very upset. The woman firmly decided: "It's time to lose weight!". But she was not a fan of diets, pills, dietary supplements and other publicized methods of dealing with overweight. Jean wanted to lose weight slowly and without harm to health.
To avoid a breakdown, the woman invited friends home with a similar problem. They agreed to lose weight together.
It was decided to meet every week for the following purposes:
- discuss the successes and failures of weight loss;
- support each other;
- improve the technique.
And so the Weight Watchers diet was born. By the end of 1962, the creator new system food weighed 32 kg less. The weight loss results impressed other women. After 2 months, the club already had 40 members, and a year later - several hundred. Jean Nedich founded Weight Watchers in 1963.
This is interesting! Today Weight Watchers has offices in more than 30 countries of the world (the key regions are the USA, Canada and Western Europe) and occupies 3% of the weight control and reduction market. The company has a clinically approved PointsPlus nutrition program.
Benefits of the WW Diet
The fundamental principle of the WW weight watcher diet is the same as with other systems. healthy eating: "eat less, move more". However, the technique has two key advantages. They are what make it easy to follow.
Having a support group
In the company of like-minded people, losing weight is much easier than alone. The success of other people motivates you not to give up. And against the background of other people's failures, their own mistakes do not seem so catastrophic.
Tip: If you decide to follow the Weight Watcher Diet, find an appropriate forum on the Internet, create a group on a social network, or simply ask your friends to join you.
You can eat everything
You do not have to give up potatoes, flour and sweets. However, there is a scoring table on the Weight Watcher Diet. Each product in it has a certain "value". Recommended daily rate depends on current weight.
IN large quantities you can eat vegetables, fruits,. In moderate - cereals, meat and fish. "Hazards" are formally allowed, but it is better to minimize them.
This is interesting! November 1, 2014 in the magazine "Circulation: cardiovascular quality and outcomes” published a systematic review of scientists on the long-term impact of 4 popular diets on health. The American Weight Watcher Diet showed the greatest weight loss effect after 12 months.
What are scoring tables
The weight watcher diet has a table that shows the recommended number of points for people with different weights. The greater the initial body weight, the higher the figure. This allows you to lose weight gradually (0.5-2 kg per week), which reduces the risk of breakdowns and side effects for good health.
Table "Daily number of points on a dietWW(after 2011 update)"
The numbers given in the table are averaged. They can be adjusted according to age and health status.
This is interesting! In the commercial version of Weight Watchers, experts calculate an individual rate for the user. Paid participation in the weight watcher diet gives you access to the score table of ready meals, recipes, mobile application OnlinePlus, 24/7 chat, face-to-face or online meetings with other members. The minimum subscription price is $3.07 per week.
In Russia and the CIS countries, they mainly use the free version of the weight watcher diet. Its essence is simple: when compiling a diet, you need to check the “cost” of different products in the tables (they are in the public domain) and not go beyond the recommended norm. Below are the scores for the popular food.
Table "Number of points in one portion of the product"
| Product name | Serving Size | Points |
| 100–120 gr. | 5 | |
| Durum wheat pasta | 100–120 gr. | 2 |
| Kashi | 20 gr. (dry product) | 1 |
| sweet bun | 1 piece | 2,5 |
| Zephyr | 2 pieces | 2 |
| chocolate bar | 1 piece | 7 |
| Chicken legs | 1 piece | 4 |
| Beef steak, beef goulash | 100 gr. | 3 |
| sausages | 1 piece | 2 |
| Chicken eggs | 1 piece | 2 |
| Vegetables | 1 piece or 100 gr. | 0–1 |
| Fruits | 1 piece or 100 gr. | 0,5–1 |
| Freshly squeezed juice (no sugar) | 1 glass | 1 |
| Fish | 100 gr. | 5 |
| fruit yogurt | 150 gr. | 3 |
| Hard cheese (fat content 30-50%) | 30 gr. | 3 |
| Kefir (fat content up to 2.5%) | 30 gr. | 1,5 |
| Skim cheese | 100 gr. | 1 |
Using the Weight Watcher Diet Score Chart, you can easily create a hearty menu for the week. Even the indicator "26 b / day" will not allow you to starve.
Here is an example of a daily diet:
- breakfast: omelette from 1 egg, a sandwich with cheese and butter - 8 b;
- dinner- sauerkraut soup, vegetable salad with olive oil - 3 b;
- dinner- boiled Brown rice, grilled fish - 6 b;
- snack- fruit yogurt - 3 b.
On a diet, physical activity is welcome. If they last at least 30 minutes a day, then from 1 to 5 additional points are allowed to be added to the daily diet. For example, walking at a fast pace gives "+3", swimming - "+4", cleaning the apartment - "+1".
Basic diet rules
If you are on a weight watcher diet, then in addition to using tables, you must follow the "golden" rules. Otherwise, the weight will not decrease.
The basic rules of the methodology are as follows:
- You can't starve. This leads to a slowdown in metabolism. Required meals: breakfast, lunch and dinner. Snacks are allowed.
- Don't overeat, especially at night.
- Ideal Ratio different types food looks like this: 50 - vegetables and fruits, 25% - cereals, 25% - protein foods (meat, fish, eggs, legumes).
- The basis of the diet is sour-milk drinks and foods with fiber.
- The menu should be varied.
- The minimum amount of fluid consumed per day is 1.5 liters. Coffee, tea and alcohol do not count.
In addition, it is recommended to keep a diary on a diet. There you need to record the number of points that you consume and the physical exercises performed. Well do not forget to discuss the results achieved with other losing weight.
Diet performance
The diet of weight watchers, judging by the reviews, is easily tolerated and brings stable results. And the claims of individuals boil down to the fact that weight loss is slow.
Victoria, 37 years old: “After the birth of my second child, I gained 12 kg in six months. But allow yourself strict diets I couldn't because I was breastfeeding. The baby should not be deprived of the necessary vitamins due to mother's problems. As a result, I opted for a sparing diet of weight watchers, because the reviews about it were 90% positive. In the first month, the results were not encouraging: I threw off only 2 kg. But then, to my great surprise, 0.5-1 kg per week began to go away. The fat on the sides disappeared, and I got into my favorite jeans that I wore before giving birth. Now I weigh 60 kg with a height of 171 cm and am very satisfied. The diet is easily tolerated, because you can eat everything, but in moderation.
Vyacheslav, 49 years old: “The weight watcher diet has become a way of life for me. It's not even a diet, it's a system proper nutrition, where there is no hard limits. At first it was unusual to calculate points on the table. Then he started a food diary and began to write down every meal. Over time, I got used to it and remember the table almost by heart. In a year I lost 18 kg and noticeably younger. No more back pain, better digestion. I recommend this healthy method to everyone.”
Larisa, 33 years old: “I work at a school, in a women's team. One active colleague somewhere subtracted on the Internet about the diet of weight watchers and motivated us all to lose weight by the summer. I decided to support the girls and joined this venture, although I am not overweight. Well, I think I'll bring the figure to perfection. In a month, only one woman from our team (who weighed more than 100 kg) lost 3 kg. The rest of the results are zero, including me. Some weird diet. Is it possible to lose weight without giving up buns and sweets?
Mikhail, 28 years old: "As far as I understand, the real american diet weight watchers - paid, so most of the Russians are not suitable. I don't see the point in paying 20 bucks a month for mouth-to-mouth advice. I tried to make the menu myself, but tables with different points are indicated everywhere. Can not understand anything. I haven't lost a single gram in a month."
The weight watcher diet is a gentle method of losing weight. Since kilograms leave slowly, a person needs sources of motivation from outside. And this is communication with other losing weight, mutual support, analysis of mistakes. If you deal with the problem alone, the score tables will quickly get bored, and a return to your usual diet will become inevitable. Therefore, enlist the support of friends and go together to your harmonious future.
List of sources used in writing the article:
- Anna Vishnevskaya "Encyclopedia of diets", publishing house "Vector", 2007.
- Quinn D. Kelly "Weight Watchers Cookbook #2019", 2019.
The popular American method of losing weight weight watchers was founded by housewife Jean Nidetch in 1961. The essence of the diet is to lose weight together: get together in groups of several people, share the results of weight loss, morally support each other. Today, the weight watcher diet is among the top most popular diets in the world and can rightfully be considered " best method weight loss for the lazy”, because you don’t need to count calories, the main thing is not to go beyond the norms of points according to the table.
Rules and principles of weight watchers
The Weight Watcher Diet is easy to follow. If in standard weight loss schemes, it is necessary to calculate the calorie content of individual foods or ready meals, then here the entire count of food eaten is calculated in points. The amount eaten is recorded in the diary each time, at the end of the day, the accumulated and remaining points are calculated. Main principle weight watcher diets - gradual weight loss and transition to a lighter weight category without serious food restrictions.
There are a number of rules that will make it easier to transfer the diet:
- Starvation is unacceptable. If you're feeling hungry and it's not time for lunch or dinner yet, indulge in foods that score zero but still satisfy your hunger.
- You need to eat a balanced and varied diet. Optimal quantity meals per day - 4-5 times. All points for food must be evenly distributed between breakfast, lunch, afternoon tea and dinner.
- The advantage should be given to plant foods, which contain a large amount of fiber. Such products have a positive effect on the condition digestive system, help cleanse the intestines, remove toxins from the body and normalize metabolism.
- Refusal of fatty, fried foods, sweets and yeast baked goods is encouraged, but not required. The optimal proportions of products are 50% plant foods, 25% protein, 25% cereals.
- The minimum amount of liquid you drink per day should be in the range of one and a half to two liters. This does not include tea or coffee. In the hot season, with strong physical exertion or indigestion, the amount of fluid should be increased to three liters of water per day.
- Any kind of physical activity is welcomed and encouraged. The number of "premium" points for each sport is described in the table below.
- It is imperative to organize meetings with like-minded people, share your successes, and provide moral support to newcomers. If you can’t meet, you can visit special forums for adherents of the weight watcher diet.
What are "points" and how to count them
The weight watcher diet assumes that each food item will be assigned its own calorie point. These are, in fact, the same points, the amount of which is calculated based on starting weight person. The higher the initial body weight, the more you should "eat" items per day. As you lose weight, the number of points will go down. This allows you to achieve a smooth transition to the minimum portions, without compromising health and prolonged fasting.
food diary
To constantly monitor the number of points and weight, followers of the weight watcher diet recommend keeping a diary. In it, you need to write down each food or dish eaten by points and in grams, define a separate column for weight. You can determine the duration of weight loss yourself, depending on the desired results. On average, you can lose from one to three kilograms per week of such nutrition. A table for recording the results of losing weight should always be in a conspicuous place.
weight loss table
The weight watcher diet has no restrictions on the number of servings or calories. The only existing condition is strict adherence to the table, where the main points are prescribed, according to the body mass index. It is calculated based on height and weight. The initial system of the total number of points for consumption per day was calculated based on the table of caloric content of foods and fat content, and looked like this:
Starting in 2011, the company, which develops and improves weight loss methods for weight watchers, has revised the norms of points taking into account carbohydrates, proteins and fats per 100 grams of product, fiber and glycemic index. The final version recommended by Weight watchers experts looks like this:
Benefits of exercise while dieting
If you lead an active lifestyle, move a lot or play sports, this will only be a plus and will speed up the process of losing weight. In weight watchers, there is a special reward system for people who go to fitness, go in for swimming or other sports. Its essence is that during classes you will lose calories, expend more energy, which means that you can afford to expand the number of points.
If you play sports for at least 30 minutes, you will receive bonuses in the following amounts:
|
Kind of sport |
Number of bonuses |
|
water aerobics |
|
|
Fast run |
|
|
Jogging |
|
|
Race walking |
|
|
Long distance running |
|
|
Figure skating |
|
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Cycling at a moderate pace |
|
|
Walking tour |
|
|
swimming |
|
|
Horse riding at a gallop |
|
|
Riding a horse at a slow pace |
|
|
Work on a personal plot |
|
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Roller skating |
|
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Strength training in the gym |
|
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Sports outdoor games |
|
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House cleaning |
|
|
Climbing stairs |
Product points table
The advantage of this principle of nutrition for weight loss is also that if a grand party is planned, gatherings with friends, a birthday or a corporate party at work, where you definitely exceed the limit, you can earn extra points for yourself by reducing the diet by 2 for 5–7 days. -4 points daily. The developers and followers of the weight watchers technique advise not to abuse this, but to reduce the norm only really in extreme cases and no more than once a month.
For the convenience of scoring, the experts compiled tables for each type of product in grams. In total, they look like this:
|
Weight, in grams |
Number of points |
|
|
Meat, eggs and meat products |
||
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Smoked |
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|
Chicken leg or thigh |
||
|
Sausages |
||
|
roast beef |
||
|
Ground beef |
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|
boiled sausage |
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|
Turkey fillet |
||
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Poultry pate |
||
|
Poultry ham |
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Flour products and cereals |
||
|
Crackers |
||
|
Different types of bread |
||
|
Pasta |
||
|
All types of flour |
||
|
Muesli or flakes, cereals |
||
|
Candies or chocolate bars |
||
|
Cakes or buns with sweet filling |
||
|
Any yeast baked goods |
||
|
Vegetables and fruits |
||
|
Canned corn |
||
|
fresh figs |
||
|
Dried fruits |
||
|
Grape |
||
|
Raspberry, strawberry, watermelon, orange, melon, kiwi, apple |
in moderation |
|
|
Cucumbers, tomatoes, mushrooms, spinach, pumpkin, lettuce, cabbage, all greens |
in moderation |
|
|
Milk products |
||
|
curdled milk |
||
|
natural yogurt |
||
|
Curd 6–9% |
||
|
Curd 0–5% |
||
|
Kefir up to 1.5% |
||
|
hard cheese |
||
|
processed cheese |
||
|
Sour cream 10% |
||
|
Soft or curd cheese (Camembert, Mozzarella, Philadelphia) |
||
|
Fish and seafood |
||
|
Mackerel |
||
|
Salted herring |
||
|
Fish fingers |
||
|
Breaded fish |
||
An extended list of products can be easily found on thematic forums or weight loss challenge sites. For the convenience of scoring, the developers have compiled an additional table of ready-made dishes:
|
dish name |
Weight, grams |
Number of points |
|
Casserole |
||
|
Ice cream in a waffle glass |
||
|
Glazed ice cream |
||
|
Omelet in butter |
||
|
fried eggs |
||
|
Pea soup |
||
|
Milk soup |
||
|
Chicken soup |
||
|
Meat soup |
||
|
Chicken Schnitzel |
||
|
Steak |
||
|
Meatballs |
||
|
Fried potato |
||
|
Meat salad with mayonnaise |
||
|
Vegetable salad with sour cream |
||
|
biscuit roll |
||
|
Cheese cake |
Weekly Weight Watcher Diet Menu
The gradual replacement of heavy foods with softer ones, the transition mainly to plant foods has a positive effect on health and promotes weight loss. When compiling the menu, it should be remembered that there are foods that are harmful to the body (smoked meats, sausages, sweets, alcohol) should not exceed 14 points per week. To make it easier to compose proper diet for a week, nutritionists recommend using special formulas slimness for weight watchers:
- Fruits and vegetables should be eaten at least 5 times a day. The calculation must be made so that at least 3 servings of vegetables and 2 fruits per day. It is worth remembering the simple principle of calculating the correct weight of servings: 1 serving is what can fit in the palm of your hand (for example, one apple, 1 peach or tomato). In addition, instead of an apple, you can drink 1 glass of vegetable or fruit juice.
- Drink at least one and a half liters of fluid per day. This is approximately 8 glasses, 4 of which should be with water.
- Every day, take 2 points for vegetable or animal fats: butter, nuts, olive oil for frying.
- Strengthen bones, hair and nails will help 2 servings of dairy products: milk, cottage cheese, yogurt.
- When compiling the menu from the main daily points, it is worth subtracting sour-milk products, fat, vegetables and fruits with non-zero points, and dividing the remainder by 3: 1/3 - give to proteins, 2/3 to cereals.
The Weight Watcher Diet requires you to eat breakfast, lunch, and dinner. If you feel hungry in between, have a light snack. Ideal for an afternoon snack or second breakfast are suitable: vegetables, zero-calorie fruits, cottage cheese, yogurt, kefir. sample menu for a week for people weighing 80-90 kg may look like this:
Total - 5 p. |
Total - 6 p. |
Total - 6 p. |
Total - 5 p. |
|
Total - 5 p. |
Total - 6 p. |
Total - 5 p. |
Total - 6 p. |
|
Total - 4 p. |
Total - 5 p. |
Total - 6 p. |
Total - 7 p. |
|
Total - 6 p. |
Total - 7 p. |
Total - 3 p. |
Only 6 p. |
|
Total - 5 p. |
|
Total - 6 p. |
Total - 5 p. |
|
Total - 6 p. |
Total - 5 p. |
Total - 5 p. |
Total - 6 p. |
|
Total - 6 p. |
Total - 5 p. |
Total - 5 p. |
Total - 6 p. |
Diet Recipes
A huge plus of the weight watcher diet is that the menu can be built on your own. There is no limited list of allowed products, so there is an opportunity to vary the recipes. You can cook stewed vegetables with meat, bake chicken. French fries with cheese in the oven and diet pizza are very tasty. For breakfast, you can treat yourself to Mediterranean chicken pitta.
French fries in the oven
This recipe is completely dietary, because the potatoes will languish in the oven. Calorie content of 1 serving of fries according to the weight watcher system is 2 points. To prepare 4 servings you will need:
- potatoes - 2 large tubers;
- salt - 1 pinch;
- grated cheddar cheese - 65 g;
- paprika or black pepper - to taste.
Cooking method:
- Turn on the oven to 200 degrees to preheat.
- Grease a baking sheet with olive or vegetable oil.
- Cut potatoes into cubes, arrange on a baking sheet.
- Season to taste with salt, paprika or other spices.
- Bake 40 minutes. After a while, sprinkle the potatoes with grated cheese and put in the oven for another 5 minutes.
Chicken sandwich
This sandwich is from Greece. There it is customary to call it Suvlakya. The recipe suggests that you cook tender chicken in soy sauce in pitta bread. The calorie content of the dish is 5 points on the diet of weight watchers. To make 4 sandwiches, take:
- lemon juice - ¼ tbsp.;
- soy sauce - 2 tbsp. l.;
- liquid honey - 1 tbsp. l.;
- garlic - 3 cloves;
- olive oil - 2 tsp;
- aromatic spices - 1 tsp;
- chicken breast - 500 g;
- homemade yogurt - 150 g;
- cucumber - 1 pc.;
- chopped dill - 1 tsp;
- pitta bread - 5 pcs.
Cooking method:
- Turn on the oven to preheat to 200 degrees.
- Cut the chicken into small pieces.
- Separately, mix lemon juice, garlic, soy sauce. Marinate the meat for 10-20 minutes.
- Lay the chicken on a baking sheet lined with parchment paper.
- Bake for 25 minutes, basting the meat occasionally with the remaining sauce.
- Separately, mix homemade yogurt, grated cucumber, dill, a little garlic, spices.
- After the chicken has cooled, toss the fillets with the cucumber dressing and spread over the pittas.
If you really like hamburgers, nuggets or Italian pizza, you should not deny yourself the pleasure of eating these dishes. Even at home, it is quite possible to cook a diet pizza, which will turn out to be no less tasty, but will contain a minimum amount of calories. On the scale of weight watchers, eating 1 slice of such pizza costs only 3 points. To prepare the dish you need:
- granular cottage cheese - 300 g;
- eggs - 3 pcs.;
- flour - 8 tbsp. l.;
- carrots - 1 pc.;
- baking powder - 2 tsp;
- tomato sauce - 2-3 tbsp. l.;
- lean ham - 3-4 slices;
- pickled cucumbers - 2 pcs.;
- champignons (finely chopped) - 200 g;
- grated cheese - 100 g;
- seasonings - 1 tsp
Cooking method:
- Put cottage cheese in a bowl, add eggs, flour, grated carrots, baking powder.
- Knead the dough thoroughly with your hands.
- Roll out the finished base to 2-3 cm thick, put on a baking sheet.
- Top with tomato sauce, put mushrooms, cucumbers, ham.
- Add spices, rub with hard cheese.
- Bake at 200°C for 10-15 minutes.
Advantages and disadvantages of weight watchers
Like other weight loss schemes, the weight watcher diet has its pros and cons. The main advantages of the technique include:
- Easy to count calories (points). You can find, print and post tables listing over 600 different products.
- Gradual weight loss and efficiency. You will not starve, and the body will suffer from a deficiency of fats, carbohydrates, vitamins and minerals. The whole process of losing weight is built so that without special efforts lost from 1 to 3 kg per week.
- Versatility. The Weight Watcher Diet is compatible with all sports and cardio workouts. During physical activity you will not only pump up muscles, but also earn nice bonus points.
- Maintaining a daily food diary, which will record in detail the list of foods eaten and BJU for each of them. This will help to eliminate the feeling of hunger and monitor the balance of nutrition.
- Diversity. You can tailor the diet to suit yourself by choosing the food or drink that you eat more often on normal days. There are no restrictions or restrictions here.
- Group communication. Meet, chat and share your achievements with like-minded people. This will help maintain a psycho-emotional background and serve as a good motivation to achieve new weight loss goals.
- Utility. The developers of Weight watchers conducted a study and found that people who follow the diet of weight watchers reduce the level of cholesterol and triglyceride in the blood, which has a positive effect on the state of the cardiovascular system.
There are not so many significant disadvantages of the weight watcher diet, the following can be distinguished from them:
- The impossibility of tracking points and points when visiting cafes, restaurants, parties.
- Paid basis of the diet. All general information can be found on the net or read on special weight watcher forums. If you want to get an extended list of products by points, a ready-made diet, a recipe book, the official developers of Weight watchers will ask you to pay a certain amount.
Contraindications
The weight watcher diet will be equally effective for people with very high weight and those who just decided to correct the figure for the summer. Meetings with like-minded people provided for in the system will help to avoid unexpected breakdowns and stimulate well. With all these advantages, nutritionists do not recommend sticking to such a diet:
- a child whose age is less than 17 years;
- pregnant women;
- nursing mothers;
- people after recent infectious diseases or major operations.
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