This weight loss plan is one of the most famous in the world and, unlike others, it is not based on counting calories. We tell you how to do it correctly.

The Weight Watchers diet is a weight loss plan that is not based on controlling calories, but on the nutritional quality of each food. It uses a scoring system that evaluates products based on their calories, fat, protein, and carbohydrates. The goal of this regimen is to lose weight slowly and steadily, as well as learn how to lead a healthier life.

Unlike other restrictive eating plans, closer to the ‘miracle diets’ that do so much damage to health, the Weight Watchers diet encourages people to lose weight by enjoying food and leading a normal life. Today it is one of the most famous in the world, although the truth is that it is not new, since it was created in 1963 by Jean Nidech.

How to follow the Weight Watchers diet
Weight Watchers is a points-based system (they call them propoints). Propoints are assigned to each food based exclusively on its nutritional quality. At the beginning of the program, each person has their own number of daily points according to their height, age, gender and goals. Best of all, there are no forbidden foods. However, it must be borne in mind that it is always advisable to choose healthy foods, so these will have a much lower score than the less healthy ones. To give you an idea, a 230 kcal donut has 10 points, while a Greek yogurt with those same calories only has 2 points. There are even foods with 0 points (the healthiest), such as eggs, chicken or plain yogurt. This method is designed so that most of the time you turn to healthy foods, as they are those that provide fewer points and, therefore, can be eaten in larger portions.

In addition to the daily points, each person has 49 extra points that they can distribute at their free choice throughout the week. They are especially useful for those occasions when you want to indulge yourself or even eat a slightly larger portion than usual. Physical activity is a way to get points, which are not aimed at eating more, but can be used if one day you feel like eating out.

Another aspect to keep in mind when following the Weight Watchers diet is the importance of eating 5 meals a day. With regard to breakfast, it should provide us with carbohydrates, fruits, proteins and dairy.

Recommended foods
As we said, there are no foods off limits, but there are foods in which special emphasis is placed. Nidech recommends prioritizing lean protein (skinless chicken, eggs, tofu, fish, shellfish, or low-fat yogurt), non-starchy vegetables (broccoli, asparagus, cauliflower, bell peppers), fresh and frozen fruit, healthy carbohydrates (especially whole grains) and healthy fats (olive oil, avocado or nuts). On the other hand, the Weight Watchers diet advises against the consumption of sugary drinks, fried foods, processed meats, sweets and pastries.