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Weight Watchers Diet

Weight Watchers has become a powerful force on the diet scene, bringing millions of people around the world into small group meetings for weekly weigh-ins and diet support and tips. And while today's Weight Watchers program differs dramatically from years past, the main tenet is still to consume fewer calories than you expend. Instead of counting calories, however, you'll either track your consumption using a POINTS system or use the no-counting Core Plan in which you select foods from a detailed list. You also have the option to skip the in-person meetings in favor of using an online program. The number of POINTS allowed each day is determined by your gender, weight, height, age and how you spend your days -- and because low-fat, high-fiber foods have the fewest POINTS values, the system encourages such foods by default. In the Core Plan, you choose from a list of fiber-rich, low-cal foods, but can also go 'off-list' for occasional indulgences like dessert. Both plans essentially follow a low-calorie, high-fiber diet.

When founder Jean Nidetch began inviting friends into her Queens, New York home once a week to trade weight loss strategies, Weight Watchers was born. Now millions of people turn to the group-based program to help them shed weight. A robust medical advisory board featuring high-profile nutrition and weight loss experts, keeps the company on its toes, and those developing diet strategies include registered dietitians and scientists. But instead of telling you what you can and can't eat, Weight Watchers motivates dieters to make healthful decisions to help instill permanent lifestyle changes. With variety, simplicity and a lot of flexibility, it's easy to understand why dieters lose weight on this plan -- if only because they can stick to it! Even the POINTS system is relatively painless once you get the hang of it.

Is the Weight Watchers Diet healthy?

Yes, depending on how you follow it. Since POINTS are a veritable free-for-all, dieters could conceivably subsist entirely on bon bons -- provided they stay within their daily allotment. Some dieters may eat a high number of low-POINTS foods and end up without enough dietary fat or protein. Others might undereat all day and save up their POINTS for a single splurge. Neither option is particularly healthy. But dieters who take a balanced approach to the system can find success.

What do the experts say?

"I'm a fan of lifestyle changes not diets, and while Weight Watchers has a ‘no banned foods' philosophy, most people still think of it as something you go ‘on' and ‘off,' which is a problem for long-term change and success," says Cynthia Sass, M.P.H., M.A., R.D., National Media Spokesperson, American Dietetic Association.

"The research indicates that of all the commercial weight loss programs, Weight Watchers has the best track record though the overall weight loss is not as significant as most people desire," says Cynthia Sass, M.P.H., M.A., R.D., spokesperson, American Dietetic Association. The other downside, claims Sass, is that the POINTS system is based on fat and fiber. "Many of my clients who've done Weight Watchers end up taking in too little healthy fats such as nuts, olive oil, avocado. Sass does like the emphasis on social support though. In fact, many experts claim group support is one of the program's greatest assets.

Who should consider the Weight Watchers Diet?

People who demand flexibility and thrive on guidance and support.

Bottom Line

Probably the best diet on the block, Weight Watchers' real coup is the support network and educational tools. And if you don't abuse the POINTS system, you can create a balanced, healthful diet to boot.

Checklist

• Cost: Moderate. Price varies by state. In general though, it averages out to about $12 to $14 per week. Online membership is a standard rate -- a $29.95 start up fee and then $16.95 per month.


• Meals Provided: No.


• Diet Duration: The diet continues for as long as you’re willing to pay to be part of the program. Once you reach your goal weight and stay there for six weeks, you can attend meetings for free.


• Fitness Requirements: Yes. Physical activity is encouraged. Participating in activities earns you POINTS values which you can use to add a bit more food to your daily allotment.


• Time Commitment: Minimal. Tallying POINTS is fairly simple. Subscribers also have the option of tracking POINTS and other diet details on handheld devices.


• Eating Out: Easy. Weight Watchers provides an extensive guide with POINT values for a variety of cuisines. Some restaurants, like Applebee’s list POINT values right on the menu.


• Alcohol: Unlimited. Just stay within your daily POINTS allowance.


• Vegetarian-Friendly: Yes, tofu, falafel and a host of veggie standbys have assigned POINT values.


• Strict/Flexible Eating Plan: Very flexible.