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International Weight Watchers has been about for a long time now and has proved itself to be a very successful commercial diet program which centers on a balance of low fat nutrition, exercise and guidance.

A wide range of different foods are assigned a points value and Weight Watchers members then make use of a points calculator and recipes provided by the program.

Participants are also encouraged to attend counseling session in their local area to get both ideas and advice and to assist with the changes in lifestyle which accompany any dieting program. Members also have access to online support and online menus and points calculators.

In addition, Weight Watchers have their own range of meals which you can buy at a number of the larger grocery chains.

A points value is assigned to a variety of foods based upon the portion size, the number of calories, the amount of fiber and the quantity of fat in every serving. Generally speaking, foods which are high in fat will have a high points value and high fiber foods will have a low points value. The daily allowance for dieters then depends on things like body weight and how much weight he or she wants to lose.

The points formula is:

weight watchers formula

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. Accordingly, if the actual figure is under 4 then this figure is used, however, where the figure is over 4 then 4 is used.

Below you can see some examples of the points values assigned to particular foods:

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

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