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Weight Watchers Diet Plan

What Is the Weight Watchers Diet?

Since the early 1960s, Weight Watchers has been the gold standard for successful weight loss programs. Among the reasons for Weight Watchers' longevity: the program is based on science, addresses the dieter's lifestyle as a whole, and is free of gimmicks.

There have been several versions of the Weight Watchers diet over the last 40 years, but the company's chief scientific officer, Karen Miller Kovach, MS, RD, thinks the latest program -- called "Momentum" -- is the best yet.

"It is an easy-to-follow weight loss plan that can help people stay in control of their eating habits while learning how to eat smarter portions and make healthier, more filling, food choices."

Weight Watchers has always focused on long-term weight management and a commitment to an overall healthy lifestyle. The program is based on four basic principles: eating smarter, moving more, getting support, and developing better habits. 

Don't expect to be told what you can and cannot eat on the Weight Watchers diet. Instead, you'll learn strategies to conquer hunger, and follow an individualized, calorie-controlled eating plan that works with your lifestyle.

The Momentum plan highlights foods that are nutrient-rich and filling, but members make the actual choices based on their personal preferences and allotment of points.

"We realized that the point system allowed dieters to eat whatever they wanted and their choices were not always healthy, so we did research to find out how to make every point count and still provide good nutrition while keeping hunger at bay," says Kovach.

Much of Weight Watchers' success is due to keeping members connected to each other and to support staff. Members can get support both online and at meetings that can be found in most communities.

"Being connected is one of the secrets to long-term weight loss success," says Kovach. "When you have to go to a meeting or log in your weight, it serves as a motivator to stay on track."

Weight Watchers' web site includes several useful diet features and tools, including recipes, calorie calculators, restaurant guides, meal trackers, and more.

What You Can Eat on the Weight Watchers Diet

You don't have to eat less, just smarter, on the Weight Watchers diet. No foods are prohibited. Instead, each food is assigned "points" based on its calorie, fat, and fiber content.

Each member has a target Daily Points Range, calculated based on their body weight and activity level.

The points system helps you learn to get more value out of what you eat by making healthier food choices. Some examples:

• 1 cup broccoli: 0 points
• 1/2 cantaloupe: 2 points
• 1 small bean burrito: 5 points
• 1 6-ounce steak: 8 points
• 1 3-ounce grilled chicken breast: 3 points
• 1/4 cup regular creamy salad dressing: 8 points
• 1 slice bread: 2 points
• 1 ounce chocolate: 4 points
• 1 scoop vanilla ice cream: 4 points

The Momentum system also helps members avoid hunger. Filling foods such as popcorn, broccoli, and whole wheat pasta are identified with green diamonds, and dieters are encouraged to eat them.