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The WeightWatchers diet based on points, or a way to healthy weight loss
Table of Contents
1. Several words about Jean Nidetch - the author of the WeightWatchers diet
WeightWatchers is a weight loss program developed in 1963 by Jean Nidetch. The author suffered from obesity and described herself as an overweight housewife fascinated by cookies. She tried many different diets, but none of them proved to be successful. In 1961, she went to an obesity treatment clinic, where she received guidance on proper nutrition - she was advised not to skip meals, eat a lot of vegetables, fruits and fish, and 2 glasses of skim milk and 2 bread slices per day. The new guidelines worked quite well, but she felt that she lacked support in the process of change, so she decided to establish a group that would motivate 40 women at weekly meetings to adhere to the diet. In this way, she came up with the idea of creating the WeightWatchers program, which brought her more than 71 million dollars in income (R. D. McFadden 2015).2. How the bodyguard's diet operates
The bodyguard's diet, also known as the point guardian diet, aims to reduce body weight by introducing a negative calorie balance. This is achieved through a system that calculates points for specific products based on their protein, fat, and carbohydrate content. Each participant in the program is assigned an individual number of points to use throughout the day. Additionally, there is a special app that provides recipes and lists of products with their corresponding points. The diet assumes that one can eat anything as long as an energy deficit is maintained. It is worth noting that some foods, such as non-starchy vegetables, fruits, legumes, eggs, poultry, tofu, low-fat dairy, and fish, have 0 points, which means they can be consumed without restrictions. Besides the app, users have access to a support group, and for an additional fee, they can also have individual coaching by a trainer. The WeightWatchers program also has an online store where one can purchase ready-made snacks, cookbooks, kitchen utensils, fitness equipment and accessories, scales, and even candles, jewelry, and skincare products.3. Does the WW diet truly function?
The proponents of the Weight Watchers diet approach weight loss in a rational manner, emphasizing the importance of portion size and food choices, as well as promoting gradual weight loss (optimally 0.3-1 kg per week). According to a U.S. News report, the Weight Watchers diet ranks 8th among all diets and 1st among weight reduction and nutrition programs. Research indicates that adhering to the WW diet for 12 weeks is associated with greater weight loss than other diets. The Weight Watchers diet is linked with long-term weight loss, defined as maintaining lost weight for at least 2 years (K. A. Gudzune et al. 2015). The program's creators maintain a global success registry, according to which more than 11,000 participants have lost an average of 50 pounds, or about 25 kg, and maintained this change for at least 3 years. Despite membership appearing costly, participants in the program save long-term by spending less money on unhealthy products and medical care (S. Lymer et al. 2018).4. The health effects of the WeightWatchers diet
As is widely known, inflammation is a key factor that increases the risk of developing many diseases. The WW diet promotes high intake of products with antioxidant potential, i.e. the ability to neutralize free radicals molecules, the excess amount of which accounts for inflammation in the body. Such products include avocado, vegetables, and legume seeds. Thanks to this, the risk of many diseases, such as cardiovascular disorders and cancers, is significantly lower (B. Sears 2015). The creators of the diet also indicate that their nutritional style can be ideal for people with diabetes type 2, especially when choosing an appropriate, specially adapted version of the diet that reduces the number of products with 0 points. The American Diabetes Association and the International Diabetes Federation have confirmed that products marked as zero points are friendly for diabetics, as they do not significantly raise blood sugar levels due to their high content of fiber, protein, and healthy sources of fat. It is also worth mentioning that weight loss has a positive impact on carbohydrate metabolism, which further supports the functioning of diabetics (J. Apolzan et al. 2022). The WW diet is also documented as having an effect of lowering LDL cholesterol by up to 10%. Additionally, it also reduces the level of triglycerides, the excess of which is harmful to the body (A. K. Mehta 2016). It is also worth mentioning the psychological aspect. Since there are no banned products and no need to restrictively follow the diet plan in the WW diet, the risk of developing eating disorders and a poor relationship with food is much lower than in other weight loss diets. Moreover, the diet is an excellent way to lose weight for people following specific diets, such as veganism.5. Risks and disadvantages of the WeightWatchers diet
There are no specific risks or negative effects of using the WeightWatchers diet, but it is not recommended for people under 18 years old or those who are currently or have been affected by eating disorders, as the introduction of another diet may impair their well-being. The WW diet contributes to the spread of a widespread dietary culture and an excessive focus on appearance and calories, which may lead to unfavorable health consequences. Some users may have difficulty determining the number of points, for example, for restaurant dishes, and may therefore limit their social contacts. Balancing the diet is also an important aspect, which can be problematic as the choice of foods is left to the user.6. WeightWatchers Nutritional Plan – Ease in Maintaining
According to U. S. News, the WeightWatchers nutritional plan ranks 8th among the simplest diets to adhere to, which is quite good. Although every individual is allocated a certain number of points per day, it's more important to consume them throughout the week, allowing for some flexibility. Another aspect that determines whether the diet will be sustainable is the level of hunger experienced during its implementation. Since the WW program allows for the consumption of products with 0 points without restrictions, hunger is virtually non-existent. However, it's somewhat surprising, as among these products are fish, eggs, or avocados, which are relatively caloric, so their excessive consumption may lead to exceeding energy requirements and consequently increasing body weight. However, research suggests that the WeightWatchers diet is effective in weight loss, making this concept likely advantageous in the long term (K. A. Gudzune et al. 2015).7. Overview
The WeightWatchers diet is a highly popular nutritional approach in the United States, yet it is less known in Poland. The only available app is in English, which can pose a challenge for some users from other parts of the world. The program's concept is an intriguing alternative to conventional calorie counting, and thanks to the ability to freely choose foods and a list of ingredients that can be consumed without limitations, it is a very flexible method, which undoubtedly facilitates adherence to the guidelines.
