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Beginner’s Guide to Weight Watchers Diet

By Melissa Metri on Jan 12, 2022

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WW, formerly known as Weight Watchers, is a membership program that promotes both weight loss and a healthy lifestyle. It has been around for years, and remains one of the most popular diets out there among those looking to lose weight in a healthy way.

If you’re wondering if WW is for you, this article explains how the program works and how to get started. 

How the WW Diet Works

WW is a lifestyle program that encompasses diet, exercise, and lifestyle support to help you lead a healthier life. 

WW employs a points system to categorize foods. Their system is called WW SmartPoints, and the point value of a food is based on its nutritional value. 

Tracking is a big component of the WW program, where you are encouraged to track your food intake in an app so that you don’t go over your daily point allotment.

What You Can and Can’t Eat

No foods are off-limits as a WW member, but some are more encouraged than others. The least encouraged foods are typically higher in calories, fat, or sugar.


Crispy Tofu Broccoli Rice

Foods that are encouraged and are lower in points:

  • Lean proteins like chicken breast or turkey
  • Fish and shellfish
  • Eggs
  • Beans and legumes
  • Nonfat plain yogurt
  • Plant-based proteins like tofu and tempeh
  • Fruits and vegetables
  • Whole grains

Foods that should be limited and are higher in points:

  • Red meat
  • Fried foods
  • Bagels
  • Cookies
  • Cake
  • Pastries

When you sign up for WW, you are given a total daily point allotment to stick to based on your weight and goals. 

You are also allowed to eat certain types of “free foods” as part of their WW Freestyle Program. The Freestyle Program includes over 200 foods that are considered ZeroPoint foods, which are allowed in unlimited quantities on the program.

There are 3 WW plan options depending on your preference:

  1. Green - The green plan offers the largest amount of daily points, but the smallest options for ZeroPoint foods. If you don’t care about the ZeroPoint foods too much but want more options for all other foods, this may be a good plan for you.
  2. Blue - The blue plan is considered the middle of the road program. You are offered more ZeroPoint foods, but less of other foods compared to the green plan. If you like all foods and want more balance, this plan may be the one for you.
  3. Purple - The purple plan allows the most variety of ZeroPoint foods, but the lowest amount of daily points. If you eat a lot of the ZeroPoint foods regularly, this plan may be the best for you.

WW members also receive a lot of support and accountability. All of this support is via the WW app, where you have access to WW coaches, trainings, weekly meetings, and workshops. 

How to Start WW

If you want to try WW, here are a few simple tips on how to get started.

  1. Research the different WW plans to determine which is best for you. Enter in your information and goals to figure out what your daily points are.
  2. Find recipes and build your meals around the foods that fit well within your plan. Get creative and try new recipes, but enjoy some old favorites for simplicity’s sake too.
  3. Track daily in the WW app to hold yourself accountable. If you’re not tracking, it can be hard to know how much you’re really eating, or to know if you’re going over your daily points. Being more conscious and tracking regularly will help you stay on track and bring more success.

WW is a healthy diet program that teaches you balance around eating, exercise, and lifestyle habits. If you’re looking to improve your diet, health, and lose weight, WW is a great program to consider that offers many healthy and delicious food options.

Here at CHOMPS, we offer plenty of lean protein, WW-friendly snacks available. Visit our CHOMPS store to explore our tasty and nutritious snack options that will fit into any WW plan!

About the author

Melissa Metri

Melissa is a health writer with over 12 years of experience in the field of nutrition. She specializes in helping women move away from restrictive habits that lead to vicious yo-yo weight cycles. Melissa enjoys writing about health, nutrition, and fitness with the goal of simplifying complex health topics for the reader. You can find out more about Melissa at www.melissamitri.com.

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