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WeightWatchers weight loss plan based on the point system, or an effective method for lasting weight reduction
Table of Contents
1. A few words about Jean Nidetch - the founder of the WeightWatchers diet
WeightWatchers is a weight loss program that was developed in 1963 by Jean Nidetch. The author suffered from obesity and described herself as an overweight housewife who loved cookies. She tried many different diets, but none of them achieved the desired results. In 1961, she went to a clinic that helped fight obesity, where she received advice 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 transformation, so she decided to establish a group that would encourage 40 women to adhere to the diet during weekly meetings. In this way, the idea of creating the WeightWatchers program was born, which brought her more than 71 million dollars in income (R. D. McFadden 2015).2. Operation of the bodyguard's diet
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 genuinely work?
The advocates of the Weight Watchers diet approach weight loss in a responsible manner, emphasizing the importance of portion size and food choices, as well as supporting 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, where 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 hazards associated with the WeightWatchers diet
There are no specific risks or negative effects of using the WeightWatchers diet, but it is not recommended for individuals under 18 years old or those who are currently or have been affected by eating disorders, as the introduction of another diet may put their health at risk. The WW diet contributes to the spread of a pervasive 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 meals, and may therefore limit their social interactions. Balancing the diet is also an important aspect, which can be problematic as the selection 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 factor 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. Summary
The WeightWatchers diet is immensely popular in the United States as a nutritional approach, yet it is less known in Poland. The only available app is the English version, which can pose a challenge for some users from other countries. The program's concept offers an interesting alternative to traditional calorie counting, and thanks to the ability to freely choose foods and a list of ingredients that can be consumed without any limitations, it is a very flexible method, which undoubtedly facilitates adherence to the guidelines.
