The Weight Watchers Core Plan eliminates the need to measure portions and count points, as long as members choose foods from the Core plan food list. The food list is comprised of a selection of foods from all the food groups, and guidelines suggest a daily menu that is comprised of a balanced variety. The Core food list contains foods that are filling and nutritious, to satisfy hunger without consuming empty calories.
Guidelines
A person on the Core program may eat as much of the Core foods as she needs to feel satisfied. Some foods are limited to one serving per day, such as whole grain pastas and brown rice. Occasional indulgences that aren't on the list are allowed, though for these foods individuals must weigh, measure or track points, which will come out of a weekly points allowance. Weight Watchers also recommends that members follow their list of "Good Health Guidelines" when choosing meals for the Core Plan.
Core Foods
The Core foods list consists of a variety of choices from several foods groups. Core foods include fruits, vegetables, whole wheat pasta, brown rice, potatoes, high-fiber, soups, low sugar cereals, lean proteins, fat free milk, healthy oils and selected condiments and sugar-free beverages.
Limitations
While the Core plan allows one to eat until he is satisfied, it does not promote unlimited portions. There are several foods on the list that are limited to one type or one serving per day. Soups are listed as core foods, but they must be soups prepared with only Core foods. Creamy soups are not considered Core foods. Fruits and vegetables be fresh, frozen or canned, but only when packed in water without added sugars. Whole wheat pasta, brown rice and potatoes are limited to one serving per day. Milk and dairy products must be fat free. Oils can be in the form of fat free salad dressings or healthy oils such as canola, olive, flaxseed or sunflower. Beverages must not contain sugar or alcohol.
Weekly Points Allowance
The Core plan provides each member with an allowance of 35 points per week. These points can be used for foods that are not on the Core list. These points may be used in any increments throughout the week, either spread out for a few small treats or all saved for one large indulgence. Allowance points are not required to be consumed, but they may not be carried over to the next week. Each week will begin with a new set of 35 allowance points.
Comfort Zone
The Core plan does not suggest members eat unlimited portions, but rather that they earn to eat when hungry and stop eating when satisfied. The goal of learning the comfort zone of your appetite is to recognize true hunger and full signals and satisfy them accordingly.
Considerations
While the Core plan grants freedom from weighing and measuring, success relies heavily on the ability to control the urge to eat beyond satisfaction. Individuals who need the structure of controlled portions to stay on track, may not be comfortable with this program. There are also limits on the types of food one is allowed to consume, which may lead to indulgences that reach beyond the additional allowance of 35 points.
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