Weight Watchers Core Plan And Guidelines
International Weight Watchers has been around for many years now and has proved itself to be a very successful diet program which revolves around a balance of exercise, low fat nutrition and counseling.
Items of food are assigned a points value and Weight Watchers members then make use of a points calculator and hundreds of easy to follow recipes provided by the program. Members also attend counseling session in their home area for both ideas and advice and to assist with the changes in lifestyle which accompany not just this but any diet program. There is also online support and online points calculators and menus.
To further assist members, Weight Watchers make their own range of meals which can be bought at many of the bigger grocery chains.
A points value is allotted to a variety of foods based upon the portion size, the calories that portion contains, the amount of fiber and the amount of fat in each serving. In general, high fat foods have a high points value and high fiber foods have a low points value. A dieter's daily allowance then depends on things like body weight and how much weight he or she wants to lose.
The points formula is as follows:
Where: p = Points | c = Calories | f = Fat Grams | r = Dietary fiber Grams
(Note: in the term (min{r, 4}) a maximum of 4 grams of fiber are used in the calculation. That means that, if the actual dietary figure is less than 4 this figure is used, but, where the figure is over 4 then 4 is used.
Below are some examples of the points given to particular foods:
| Food | Calories | Fat (g) | Carbohydrates | Fiber | Points |
| Cheeseburger | 330 | 14 | 35 | 2 | 7 |
| Big Mac | 590 | 34 | 47 | 3 | 14 |
Low-fat grilled
chicken pasta | 873 | 8.9 | 134.3 | 10.3 | 17 |
Low-fat Asian
chicken salad | 714 | 9 | 121 | 9.6 | 14 |
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