Established more than 40 years ago, the Weight Watchers diet program has certainly stood the test of time. In December 2008, Weight Watchers announced the implementation of the new momentum plan, which incorporates use of the Points system with the addition of a filling foods list. These filing foods are high in fiber and low in fat. The Weight Watchers Points system offers a welcomed alternative to counting calories, while maintaining flexibility for dieters because no specific food is off limits.
Points Versus Calories
The Points values of foods are calculated using the calorie, fiber and fat values of foods. One point is roughly equivalent to 50 calories but is adjusted based on fiber and fat content. The Points system encourages healthful eating by assigning lower Points values for high fiber foods and higher Points values for high fat foods. This rewards dieters who choose wisely and allows them to eat more.
Fiber
The Weight Watchers Points program promotes fiber consumption by assigning lower Points values to high fiber foods for several reasons. First, fiber is indigestible, so some of the calories in foods containing fiber cannot be used for energy. Second, fiber increases satiety and provides a feeling of fullness. Third, fiber promotes regularity. Lastly, it is assumed that high fiber foods are less refined and therefore have fewer simple carbohydrates.
Fat
High Points values are assigned to foods that are high in fat. Fat is the storage form of energy and quite literally goes straight to your hips. Although restricting fat is part of the weight loss program, don't cut out fat entirely. The Dietary Guidelines for Americans recommends consuming 20 to 35 percent of daily calories from fats, with most fats being polyunsaturated or monounsaturated fats. This ratio should remain the same with the total number of calories decreasing. Dieters soon learn that in order to consume a satisfying amount of food while staying on target, the food must be low in fat.
Limitations
Although the Points system aims to promote healthful eating habits, some limitations do exist. For example, although fiber intake is encouraged and fat intake discouraged, the Weight Watchers Points system makes no distinction between protein and carbohydrates other than fiber. This means that a very high protein food is no different from a very sugary food even though the two are handled differently by the body. Also, many snack foods are designed with added fiber to increase nutritional value. This means that you may be consuming a food that is full of sugars, but that is not reflected by the points value, which has been lowered by the addition of fiber to a highly processed food. In other words, a pastry with fiber is still a pastry.
Points Allowance
Points allowances are calculated for Weight Watchers members during their first visit to a Weight Watchers meeting or by an online calculator on their website. The number of Points allowed is a personalized calculation based on many factors including weight, age, activity level and whether or not the dieter is breast feeding. The Weight Watchers program is not known for, nor does it promise rapid results. In a study published in the April 9, 2003 issue of the "Journal of the American Medical Association," researchers conducted a randomized trial comparing the effectiveness of the Weight Watchers program to self-help dieters. They concluded that study participants who followed the Weight Watchers program lost only a modest amount of weight over a two-year period; however, they lost more than dieters who attempted to diet on their own.
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