The Weight Watchers diet is a well balanced and calculated diet, which allows you to lose several kilos in a healthy way. Here we tell you how to do it, if you do not have a Weight Watchers club near your home

The term Weight Watchers literally means “weight watcher”.

The Weight Watchers clubs, which emerged in New York, are scattered all over the world, and the program they propose includes three inescapable conditions:

never skip a meal
eat only the foods mentioned in the menu, scrupulously following the indicated amounts
consult your doctor before starting the diet and undergo regular medical check-ups
participate for 16 consecutive weeks, in which they must lose at least 5 kilograms.
Rules for eating food during the Weight Watchers diet

The Weight-Watchers diet is a well-balanced and calculated diet. The menus are carefully chosen and a lot of attention is paid to vary them during the days, the week, but for this reason it demands a lot of meticulousness in the fulfillment of the stipulated portions.

It is appropriate, then, to provide yourself with a very accurate scale to calculate the amounts of food and to have a weekly diary of your own meals to control that you do not go beyond the number of allowed servings.

Fruit

You can eat fresh, preserved or frozen fruit, without added sugar. At least once a day eat fruit high in vitamin C (orange, grapefruit, tomato).

Fresh apricots or apricots (2 medium)

Fresh anana or pineapple (1/4 medium size)

Canned anana or pineapple (2 slices)

Watermelon (1 slice of 150 g.)

Oranges (1 small)

Plantains or bananas (1/2 medium)

Khaki (1 medium)

Fresh cherries (10 large or 15 small)

Quince (1 medium)

Strawberries or strawberries (150g.)

Raspberries (100 g.)

Macedonia or fruit salad (125 g.)

Tangerines (1 medium or 2 small)

Apples (1 medium)

Melon (150 g. Net weight)

Blackberries (100g.)

Fresh pears (1 small)

Fresh peaches or peaches (1 medium)

Grapefruit (1/2 medium)

Dried plums (4 medium or 3 large)

Currant (100 g)

Loquats (150 g weighed with skin and seed)

Fresh plums (2 medium)

Grape (12 grams large or 20 small)

Juices

Grapefruit (1/8 liter)

Orange (1/8 liter)

Tomato (1/4 liter)

Eggs

4 eggs per week are allowed, to be distributed as follows: 1 in the morning and 2 at night. They can be taken in any form without fat. They are also allowed raw.

Cheeses

These are some of the cheeses that can be eaten: Gorgonzola, Sheep cheese, Emmenthal, Camembert, Gruyere, Parmesan. The recommended amounts are no more than 120 g per week distributed as follows (: 30 g. In the morning and 60 g. At night.

Bread

The serving of white and whole wheat bread is about 30 g, with a total of 2 servings per day for women and 4 servings for men and adolescents. Bread should only be eaten at lunch and at least one portion at breakfast. You can substitute the portion of bread with 30 grams of cereals.

Milk

A portion of milk (always skimmed) is 1/4 of a liter to be eaten with or without food, in the amounts provided by the menu, three or four times a day. Milk can be substituted with 200 g. of skim yogurt.

Meat or fish

In the case of meat and fish, the amounts indicated by the menu as portions are understood in net weight, without skin, bones or bones.

Almost all meats are allowed, as long as they have no fat. Once a week, the meat can be substituted for organ meats: heart, kidney, gizzards and liver, and even for sausage (Frankfurt type).

For fish, the recommended weekly servings are at least 3; better if it reaches 5.

Vegetables and greens

Green beans, lentils, peas and chickpeas can be eaten three times a week among the vegetables. The diet does not foresee limits, but it does have variety and without exaggerations.

The portion of vegetables will be 100 grams; if you consider a piece such as, for example, the tomato, it will be a medium one.

Only of the vegetables listed below can be taken in 1 or 2 daily servings and for a total that should not exceed 120 g: beets, artichokes, Brussels sprouts, onions, fresh beans, fresh peas, leeks, celery, turnip and pumpkin.

Fats

Use only margarine and vegetable oils (corn, grape seeds, sesame, sunflower and soy). The substitution of these oils for olive oil is allowed only once a day.

The allowed fat servings are 3 a day, a level tablespoon. They can be eaten raw or in the cooking of food; never to fry and in any case one portion per meal.

Drinks

Running and mineral water -with gas or not-: without limits. Tea, decaffeinated coffee without sugar, possibly with an artificial sweetener. No alcohol.