Diet Plan Information: WW Diet


What is the WW Diet Plan?

The WW (formerly Weight Watchers) diet plan tries to promote healthy living by encouraging its dieters to make better food choices and to exercise more. They use a points system (SmartPoints) for food and have three different methods for how to follow the program. The WW program also has an app you can use on your phone that helps you track your activity and food intake, as well as personal diet coach suggestions.


How Do You Implement the WW Diet Plan?

The WW diet has three different color guides (blue, green, and purple) that help guide you toward your health goals. Each plan has a different number of SmartPoints allowed per day, along with a number of ZeroPoints foods which cost none of your SmartPoints.

ZeroPoint foods are those that you don’t have to track or worry about consuming too many of them. The ZeroPoint foods differ in each of the three programs, hence why having the app can make your life easier to figure out which foods are your ZeroPoint foods.

SmartPoints can be spent on food that are not on your ZeroPoint food list. The SmartPoint value of different foods vary depending on the calories, fat, protein, and sugar content of the food. For example, a regular Snickers bar costs 7 SmartPoints. A ground beef hamburger patty (3 oz.) is 5 SmartPoints, though that T-bone steak (3 oz.) will cost you 7 SmartPoints. A tablespoon of hummus will cost you 2 SmartPoints.

So long as you stay within your daily SmartPoints budget, no foods are prohibited which makes the WW diet plan appealing to many people.


The Green Plan

The Green Plan offers the smallest list of ZeroPoint foods and the largest daily points budget with a minium of 30 SmartPoints. ZeroPoint foods on this program include over 100 fruits and vegetables including apples, onions, bananas, cauliflower, pineapples, zucchini, and many more.


The Blue Plan

The Blue Plan (also known as the Freestyle Plan) offers more ZeroPoint foods than the Green Program but fewer than the Purple Program. The minimum daily SmartPoints program is 23 points. The list of ZeroPoint foods is over 200 items and includes eggs, beans, shellfish, guava, limes, pickles, non-fat yogurt, and many more.


The Purple Plan

The Purple Plan has a daily SmartPoint allowance of at least 16 points and a 300+ food list of ZeroPoint foods. It has the largest list of ZeroPoint foods but the smallest amount of SmartPoints. Some of the ZeroPoint foods on the Purple Plan include potatoes, fish, legumes, whole wheat pasta, air-popped popcorn, sweet potatoes, and string beans.


A chart of the different WW diet plans.


How Much Does the WW Diet Plan Cost?

WW offers a number of different payment plans depending on what you’re looking for. In-shop costs may be an additional charge, however, and vary based on your location. The following are the digital costs for the app.

  • Weekly: $4.61
  • 1 Month: $19.95
  • 3 Month: $54.84
  • 6 Month: $119.70

Note that if you cancel early, you’ll be charged an extra fee of $39.95.


Pros of the WW Diet Plan

  • Tracking Food: If you’re using the app, it’s relatively simple to track your food intake, SmartPoints, which foods are your ZeroPoint foods, how many SmartPoints you have rolled over from the previous day or week, etc.
  • No Prohibited Food: No food is prohibited on the WW diet plan, so long as you stay within your SmartPoints allowance. This is appealing to a number of people who say that they cannot give up a certain food.


Cons of the WW Diet Plan

  • Cost: The WW diet plan requires a subscription that, while not overly costly, does require weekly, monthly, or yearly payments. In-person or in-shop meetings are an additional charge.
  • Complications: If you aren’t willing to pay for the app or go to an in-store meeting, it may be difficult to constantly be manually checking to see how many SmartPoints a food item is or which ZeroPoint foods are available on your plan. You may also have to manually keep a list of how many SmartPoints you’ve got left for the day or week which may become tedious.


Books on the WW Diet Plan


Evidence-Based Studies on the WW Diet Plan

  • Good Short Term Weight Loss: “WWO produced significantly more weight loss at 3 months relative to Control, but not at 12 months” (Thomas et al., 2017).
  • Overall Weight Loss: The average weight loss for participants on the WW diet in a weight loss study was 10.8 lbs. “For each diet, decreasing levels of total/HDL cholesterol, C-reactive protein, and insulin were significantly associated with weight loss” (Dansinger et al., 2005).
  • Weight Loss at One Year: “At 12 months, Weight Watchers participants achieved at least 2.6% greater weight loss than those assigned to control/education” (Gudzune et al., 2015).

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