Weight Watchers Flex Plan Spreadsheet

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Weight Watchers has been about for many years now and is a hugely successful commercial diet program that concentrates on balancing low fat nutrition, exercise and guidance.

Food items are given a points value and Weight Watchers members use a points calculator and simple to follow recipes provided by the program.

Members are also encouraged to attend counseling session in their home area to get both advice and ideas and to help with the changes in lifestyle that accompany any diet program. Members are also provided with online support together with online points calculators and menus.

To further help participants, Weight Watchers have their own line of meals which you can purchase at a number of the larger grocery chains.

A points value is allocated to various foods according to the size of the portion, the number of calories, the quantity of fiber and the amount 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 then depends upon such things as his or her body weight and target weight.

The points formula is as follows:

weight watchers formula

Where: p = Points | c = Calories | f = Fat Grams | r = Dietary fiber Grams

(Please note: in the term (min{r, 4}) a maximum of 4 grams of fiber are used in the calculation. For instance, if the actual figure is lower than 4 then this figure is used, however, if the figure is more than 4 then 4 is used.

Below are some examples of the points values assigned to particular foods:

Food	Calories	Fat (g)	Carbohydrates	Fiber	Points
Corn on the cob	140	2	34	2	3
Low-fat grilled chicken pasta	873	8.9	134.3	10.3	17
Quarter Pounder with cheese	430	30	38	2	13

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