Weight Watcher Diet, Meal Plan, Recipes and Exercises
You want to follow weight loss diet plan but you don’t want
to cut your favourite food or sweet foods then weight watcher diet is perfect
for you.
Because of this weight watcher diet has become most popular weight
loss program in the world. In fact, weight watcher company has 4.5 million
subscription in total.
In the US
News and world report this diet #1 best weight loss
diet for 9 years in row because it is proven by many researchers and
celebrities when they got immense results.
You might think that what makes this diet so popular? Right?
So, in this article, we’re going to see what actually weight
watcher diet is, weight watcher diet plan and recipes with you can make your
own diet and exercises you can do along with the program. In last, we’ll also see is it helpful to lose weight or not?
It’s a long article, so, take your snack or pre-workout drink
before start reading.
What is weight watcher diet?
Weight watcher diet plan
was found by a company weight watcher which now know as WW with Their tagline
‘Wellness that works’.
This diet basically works
on a point system, where each and every foods or soft drinks are marked with
points.
So, you have to eat
according to your diet plan points which based on gender, weight, height and
age. If you eat foods or beverages which have high points then you have to cut
your portion size in next meal.
Most importantly, this
diet will not help you to lose weight but also help you to learn how to eat
healthy and get more physical activity through its mobile app or website.
This diet allows you to
choose any zero-point foods from its desktop food database which include eggs,
corn, fish, seafood, skinless chicken, beans, peas, lentils, tofu and other
255000 foods.
In 2015, they added new
point system named as smart points systems in which they guide you to a
specific eating pattern which contain low calorie, sugar, saturated fats, and
high in protein.
Smart Points Systems
In this
system, every food is assigned with different points based on its nutrition
value and Macro Breakdown.
In the
beginner, dieter have to follow certain amount of diet points which are given
by company’s diet experts based on your body composition.
People
prefer this diet plan over the other diet plans because dieter can eat whatever
food he/she likes but they should stay below their set daily points to achieve
their desire weight.
Healthier
food has lower point than unhealthy foods contain high saturated fats or sugar.
For instance, a 401
calorie, Cheesesteak
Casserole has 10 points, while a 100 calorie of Lemon Weight Watchers
Muffins have only 2 points.
Before 2017, there are no
zero-point foods in weight watcher company’s food database but in 2017 they add
new system called WW freestyle based on smart point systems but it includes
over 200 foods with zero points.
You can check complete zero-point
food list from its official website.
They divide foods according to
protein, sugar and fat. If foods are high in protein then it has low points and
opposite to that if foods contain high sugar or fat then it has high points.
This new WW freestyle program
help dieter to choose healthier food instead of basing decisions on how many
points they are allotted.
This diet is also popular because
of its flexibility and the way it makes. This diet designed to make it easier
for everyone to change their eating habit in long term. You will change your
eating and lifestyle pattern completely and also create new ones.
Because we can choose the amount of smart point that we spend, people can still do WW. Because it allows any type of dietary restrictions and preferences.
Foods to eat and Foods to avoid (Diet Plan)
What You can eat?
Although this diet totally emphasis on whole, unprocessed
foods, Greens and lean proteins, no food are off limits.
While dietitian encouraged you to eat healthy, members can
choose any food they like to eat, as long
as they are under their daily points allotment.
Here I divide zero point 200 foods in 5 different categories.
· Complex carb vegetables: broccoli, asparagus, greens, cauliflower and peppers.
· Fruits: You can eat any kind of food no matter it is fresh or frozen.
· Complex carbs Foods: Sweet potato, brown rice, oatmeal, beans and whole-grain products.
· Healthy fats: avocado, olive oil, nuts, flax seeds
Food you should not eat!
While the
smart point system allows any type of food, you should avoid high points foods
in order to meet your desire goal fast.
Weight
watcher site discourages eating unhealthy foods and suggest to eat only foods
which are high in protein and do not have high sugar and fat levels.
Weight
watcher request you to not eat foods which have high sugars and fats such as:
·
Soft
drinks
· Potato Chips
· Processed Meals or Meat
· Candies
· Cakes and Cookies
· Potato Chips
· Processed Meals or Meat
· Candies
· Cakes and Cookies
Sample Diet Plan
Weight
watchers provide more than 4000 healthy recipes for their members to choose
from which help you to eat healthy meals.
Most of the
meals in weight watchers’ recipes are based on high protein and they focus on
whole and fresh foods only, although there is some healthy dessert to eat.
Here I
customise three-day sample diet plan from official weight watcher’s website,
however, actual diet might be different than this.
Monday
Breakfast: Banana Pancakes (0-3 Smart Points)
Lunch: Omlette With Cheese (2 Smart Points)
Dinner: Lamb Rogan Josh (7 Smart Points)
Wednesday
Breakfast: Waffles (4-7 Smart Points)
Lunch: Steak & Balsamic Onion Sandwich (2
Smart Points)
Snack:
Celery with 1
table spoons light cream cheese and drizzle of hot sauce (1 Smart
Point)
Dinner: Chicken & Chickpea Casserole (7 Smart
Points)
Friday
Breakfast: Porridge Oats (4-6 Smart Points)
Lunch: Chicken Wrap (5-6 Smart Points)
Snack:
Carrots with 2
tablespoons low fat ranch dressing (1 Smart Points)
Dinner: Spaghetti Bolognaise (2-8 Smart Points)
This is a sample diet
plan but in weight watcher recipe database there are lot more others so you can
also choose from there.
You can eat any food you want as long as it fits in your daily
smart points limit.
Recipes
There are lots of recipes in weight watcher database and in
the internet and it is quite difficult to cover all so I include 5 recipes for
Breakfast, Snack, lunch, dinner and Dessert, however, this are the best and low
point meals.
Recipes for Breakfast
1.
Breakfast
bars
Total
Time: 0:35 | Prep: 0:10 | Cook: 0:25 | Serves:
24 | Difficulty: Easy
Ingredients
WW Buttery
Spread 80 g
|
Honey ⅓ cup(s), (115g)
|
dry rolled oats 2 ½ cup(s),
(225g)
|
pumpkin seeds ½ cup(s),
(100g)
|
dried apricots ½ cup(s),
(75g)
|
dried cranberries ½ cup(s),
(65g)
|
Puree, apple, no added sugar 1 cup(s)
|
egg(s) 1 medium,
lightly beaten
|
ground cinnamon 1 tsp
|
Mixed spice ½ tsp
|
cooking salt ¼ tsp
|
oil spray 1 x 3 second
spray(s)
|
Instructions
1. Preheat oven to
180°C or 160°C fan-forced. Lightly spray a 30cm x 20cm lamington tin with oil.
Line base and 2 long sides with baking paper.
2. Place spread
and honey in a medium saucepan over medium heat. Cook, stirring, for 1 minute
or until melted and combined. Remove from heat. Add oats, pepitas, apricots,
cranberries, apple puree, egg, cinnamon, mixed spice and salt. Stir until well
combined.
3.
Spoon mixture into prepared tin and spread evenly over base.
Bake for 25 minutes or until golden and firm. Transfer to a wire rack to cool.
When cold, remove from tin and cut into 24 pieces. Serve.
2. Breakfast Burritos
9 Smart Points. See recipe
details.
3. Italian Baked Eggs
See recipe details.
4. Whole Wheat Apple Cinnamon Pancakes
5 Smart Points. See recipe details.
5. Apple Oatmeal Muffins
7 Smart Points.
See recipe
details.
Recipes for Snacks
1. Crispy Chicken Bites
See recipe
details.
2. Cauliflower Poppers
See recipe
details.
3. Baked Zucchini Fries
See recipe details.
4. Black Bean, Corn, and Salsa Dip
See recipe
details.
5. Baked Jalapeno Poppers
See recipe
details.
Recipes for Dinner
1. Egg Drop Soup with Chicken
See recipe
details.
2. 15 Minute Lemon and Herb
Shrimp
See recipe
details.
3. Baked Chicken with Lemon
and Herbs
See recipe
details.
4. Dijon Fish Fillets
See recipe
details.
5. Spicy Baked Shrimp
See recipe details.
3. Easy 20 Minute Chili
See recipe details.
4. BLT Wraps
See recipe details.
5. Italian Tuna Salad Sandwich
See recipe details.
Recipes for Dessert
1. Fat Free Raspberry Cheesecake Fluff
See recipe details.
2. Easy Tasty Frozen Pie
See recipe details.
3. Cookies and Cream Tortoni
See recipe details.
4. Chocolate Marshmallow Bark
3. Easy 20 Minute Chili
See recipe details.
4. BLT Wraps
See recipe details.
5. Italian Tuna Salad Sandwich
See recipe details.
Recipes for Dessert
1. Fat Free Raspberry Cheesecake Fluff
See recipe details.
2. Easy Tasty Frozen Pie
3. Cookies and Cream Tortoni
See recipe details.
4. Chocolate Marshmallow Bark
See recipe details.
5. Marshmallow Crispy Treats
See recipe details.
Exercises for Weight Watchers Program
Undoubtedly, there are a lot of exercises for different goals like weight loss and weight gain, however, weight watchers company make a exercise plan for their subscriber in such a way that each individual enjoy it.
You'll have a personalised goal for each day which design based on your age, current fitness level such as duration and intensity. You'll also have a program's app that track fit points and you'll get all credit all your activity at the end of the day.
Of course, Fitness coaches at weight watchers make sure that everyone is best served by staying active. so they design your exercise plan accordingly.
The Most Important Question: Does wight watchers help you to lose weight?
There are many studies perform to find the effectiveness of weight watchers diet on weight loss. Most of the studies found that weight watchers diet is useful for weight loss but may not be much more than other similar type of diet.
So, this diet will help you to lose wight but it won't restrict your appetite.
Here is some key studies had to say about weight watchers diet plan.
1. Researcher compared the three famous weight loss programs with the weight watchers in obese people. They found that at the end of the 1st month, weight watchers candidate lose almost 6 pounds weight compared to 10 pounds for Atkins, 6 for slim fast and 7 for eat yourself slim. After six-month of study, dieter lose weight but there is no significance difference in weight loss among all four diet plan. This study published in the British medical journal in 2006.
2. A study from the American journal of medicine people who follow WW plan lose more weight than who trying to drop pounds by their own.
3. A research review by journal obesity in 2014 found the program offered best shot according to wallet cost and quality of life. They found that weight watchers diet offers $155/KG weight lose and $34,670 per quality of life gained.
So, overall, it's an excellent and easy to follow diet plan than other well-known diet plans.
The Bottom Line
As you see, weight watchers company attracted a lot of new subscription every year because of their flexible diet plan which is not only delicious but easy to follow also.
Apart from that, it will also help you to improve your eating lifestyle and keep motivated you to achieve your goal.
Studies had also found that weight watchers diet will help dieter to keep weight if they stop following it.
if you're looking for evidence based diet plan and which won't restrict your appetite then your should definitely follow this diet plan.
Let me know, how many of you will start following weight watcher's diet or program after reading this article.
If you found something which I missed in this article, I'm happy to hear suggestion from You.
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