Diet Plans And Menus - The Weight Watchers Diet

The Weight Watchers Diet was founded in 1963 in the United States. This article describes the Flex option, one which aims for a weekly weight loss of one pound (about 0.45 kilograms) with a daily intake of 1,000 to 1,800 calories. This diet is based on points attributed to foods as a function of their caloric, fat, and fiber content. Individuals are allotted a certain number of points to "spend" depending on their height, weight, and sex. Here are some of the diet principles.

Choose your food according to the number of points. Women weighing under 154 pounds (70 kilograms) are allowed 18 points daily, while those weighing 220 pounds (100 kilograms) or more are allowed 26 points, as are men weighing 176 pounds (80 kilograms). Men weighing at least 242 pounds (110 kilograms) are allowed 34 points. Once you have reached your desired weight increase your points progressively to maintain this weight. Eat anything you like; there are no forbidden foods. Once weekly attend Weight Watchers meetings and share your experiences with others on the plan. Eat five or more fruits and vegetables daily. Many fruits and vegetables have no points; you may eat as much of them as you wish. Practice a sport.

A major advantage of the Weight Watchers program is the psychological support provided by the group meetings. However, these meetings require time and money.

Here are two sample menus, both for 18 points:

Menu 1
Breakfast: A soft-boiled egg. One tenth of a baguette. A cooked apple. Tea or coffee.
Lunch: A grilled chicken leg. Creamed cucumbers. 2 tablespoons of pasta. A peach.
The mid-afternoon snack is an apple.
Supper: Leek salad with dressing. A sorrel omelet. A plain yogurt.

Menu 2
Breakfast: 50 grams (about 2 ounces) of whole-grain bread. 2 teaspoons of butter. 100 milliliters of skim milk. Tea or coffee.
Lunch: Seasoned cucumbers. 100 grams of salmon. Spinach and 2 teaspoons of 15% cream. Cheese and apple pudding.
The mid-afternoon snack is a cappuccino.
Supper: Salmon mousseline. Fried tomatoes with eggs. A scoop of sherbet.

Some of the information in this article comes from a fascinating new book, La Bible des Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and a whole lot more. La Bible des Regimes is presently available only in French. For additional information consult the publisher's website.


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Levi Reiss wrote or co-authored ten computer and Internet books, but would rather drink fine wine, accompanied by the right foods. He teaches classes in computers at an Ontario French-language community college. Visit his new wine, diet, health, and nutrition website www.wineinyourdiet.com and his Italian travel website www.travelitalytravel.com.