Weight Watchers Diet

Weight watcher diet

refers to one of the dieting programs that are followed in order to lose weight, and mainly depends on assigning specific points to certain types of foods according to their nutritional content of calories, fats, or dietary fiber. This nutritional program follows the diet plan that was developed during the sixties of the last century under the name Weight Watchers Diet, where this plan does not include guiding its followers to any specific plan for the diet, nor providing ready-made meals, but instead by encouraging people to follow a healthy diet in terms of physical, mental, and well-being, and allowing participants the freedom to eat foods as long as they are within the specified daily point rate.


How Does Weight Watchers Diet Work?

According to the fact that the points diet sets a number of points for the foods eaten, and encourages a healthy lifestyle, it has been approved to assign more points for unhealthy foods with the largest number of calories and low nutritional value, such as foods that contain Sugar and fat significantly compared to a few points compared to healthy foods with fewer calories and high nutritional value, such as foods that contain protein, in addition, the system is flexible in terms of the effort it requires until the individual adheres to it, and this effort varies from one person to another depending on the amount of changes he makes to his lifestyle.


Foods allowed in the Weight watcher diet

There is a list of about 200 types of foods with zero points, and this feature makes it easier to organize meals more freely, and increase what can be eaten from them, since these foods are not counted within the points and these foods include:

  • Fat-free protein foods, such as eggs, skinless chicken, fish, yogurt, and others.
  • Carbohydrate-free vegetables, such as cauliflower, green vegetables, and others.
  • Fruits, whether fresh, canned, or even frozen.
  • Foods with healthy fats, such as avocados, nuts, and olive oil.
  • Foods with healthy carbohydrate content, such as brown rice, sweet potatoes, oats, and others.

Forbidden foods in the Weight watcher diet

The points diet depends on avoiding unhealthy foods, especially foods that contain high levels of sugar and saturated fats, including:

  • Processed meat.
  • Potato chips.
  • Sugary drinks Candy,
  • Cake.


How to calculate Points in the Weight watcher diet

Calculate the points needed by the body There is a specific number of points allowed for people who follow the points diet, and their number ranges between eighteen and twenty-two points, and it is determined depending on a number of factors, including:

Gender: A woman has seven points, while a man has fifteen.

Height: If the height is one hundred and sixty-one centimeters or more, the person gets two points, but if it is less, he gets one point.

Age: The older a person is, the fewer points he needs. The age group points can be clarified as follows:

  • (20-12): This age group has five points.
  • (35-21): People who belong to this age group get four points.
  • (50-36): Owners of this age group need three points.
  • (65-51): for this age group only two points.

A person's activity: If a person does not engage in any physical activities, he does not take any points, while the one who spends most of his time standing gets a point, while the person who makes a high effort gets two points.

Weight: The number of points is calculated according to the number of the last digit of the number that indicates the weight. A person who weighs eighty-five kilograms gets eight points, while someone who weighs sixty-seven kilograms gets only six points.

Example of calculating points diet

A thirty-year-old woman, one hundred and sixty-one centimeters tall, and fifty-eight kilograms in weight, spends most of her time standing.

Woman = 7 points.

Age = 4 points.

Height 161 cm = 2 points.

Weight 58 = 5 points.

Activity = 1 point.

Total points a woman needs = 19 points.

Calculate the points contained in a meal

There is a mathematical equation used to calculate the points contained in each meal that a person eats during the day, which helps to compare them with the number of points allowed. The points diet equation depends on the number of calories and fats contained in the meal. As for proteins, they are not included in the calculation of points; Because it is necessary to maintain the muscles of the body, which has an important role in stimulating the burning process, and fighting the accumulation of fat, as well as fiber, as it has many health benefits, most notably protection from respiratory diseases such as: constipation, hemorrhoids, and bloating, and this equation is: the number of points = (Grams of fat / 12) + (Number of calories / 50) – (Grams of fat / 5).