Weight Watchers Core Guidelines
Weight Watchers has been with us for a long time now and is a hugely successful commercial diet program that concentrates on a balance of low fat nutrition, exercise and guidance.
Different foods are given a points value and members then make use of a points calculator and recipes which are provided by the program. Participants also attend counseling session in their home area for both ideas and advice and to help with the lifestyle changes that go along with not just this but any diet program. Members are also provided with online support together with online menus and calculators.
As if this were not enough, Weight Watchers make their own range of meals that you can purchase at many of the bigger grocery chains.
A points value is assigned to various foods based upon the size of the portion, the calories that portion contains, the amount of fiber and the quantity of fat contained in each serving. Normally, foods which are high in fat will have a high points value and high fiber foods will have a low points value. A dieter's daily allowance is then dependent on such things as his or her body weight and how much weight he or she wants to lose.
The formula used to calculate a points score is as follows:
Where: p = Points | c = Calories | f = Fat Grams | r = Dietary fiber Grams
(Note: in the term (min{r, 4}) no more than 4 grams of fiber are used in the calculation. For instance, if the actual dietary figure is under 4 then this figure is used, but, if the figure is greater than 4 then 4 is used.
Here you can see some examples of the points values assigned to certain foods:
| Food | Calories | Fat (g) | Carbohydrates | Fiber | Points |
Low-fat brownie
sundae | 326 | 3.2 | 72 | 4.6 | 6 |
Low-fat grilled
chicken pasta | 873 | 8.9 | 134.3 | 10.3 | 17 |
| Cheeseburger | 330 | 14 | 35 | 2 | 7 |
| Corn on the cob | 140 | 2 | 34 | 2 | 3 |
Low-fat Asian
chicken salad | 714 | 9 | 121 | 9.6 | 14 |
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