Earlier this week my mom and I were talking about Weight Watchers and our experience with their programs. We’ve both joined Weight Watchers more times than we can remember, so it was funny to think back on how the program has changed over the years and the Weight Watchers plans before Points.
My mom actually first joined Weight Watchers back in 1971 with her Dad. The program was far, far, far from today’s Points focused approach, but they both lost a significant amount of weight. Considering how strict the diet was I’m not surprised they lost a lot of weight, but I can’t even imagine people signing up today if it was the same program.
Here’s what my mom remembers from the old Weight Watchers plan…
1. Vegetables were separated into various categories. Some you could consume unlimited amounts of and others were restricted to 4 cups raw and 2 cups cooked, per day.
2. 3 pieces of fruit a day with one consumed at breakfast.
3. Protein, much like the vegetables, were divided into groups. Dieters had to eat 4 oz. of protein at lunch, 6 oz. of protein at dinner, and were required to eat liver once a week! Fish had to be eaten 5 times a week at lunch or dinner.
4. 16 oz. of skim milk
5. Four eggs a week at breakfast or lunch only.
6. No more than 4 ounces of cheese per week.
7. No more than 3 tsp of fat per day.
8. Cereal, only at breakfast. Dieters could eat 1 ounce of any ready-to-eat unsweetened cereal with 1/2 cup of skim milk.
9. 2 slices of 1 oz pre-packaged, pre-sliced, enriched white bread or 100% whole wheat bread a day. Bread could be swaped out for other starches like rice.
10. Unlimited coffee, tea, or diet soda.
11. On top of all this, Weight Watchers had a hefty list of no, no foods my mom shared. Things on the list included:
- all alcohol
- baked goods and candy
- salad dressing
- peanut butter!!!! and other nuts
- ice cream and desserts (essentially no sugar)
When I first joined Weight Watchers back in the 90′s the program had switched to the 1-2-3 Success program. Since then the Points program has changed here and there but the concepts are still the same. As I’ve shared here before, I was the most successful on the Weight Watchers CORE program back in 2006.
The key to the CORE program was learning to listen to your body. All of the foods listed were “unlimited” except where noted (brown rice, whole wheat pasta, and potatoes for example) so it really came down to knowing when you’re hungry, understanding how hungry you are, and stopping when you’re satisfied. Very intuitive eating of Weight Watchers.
Anything that isn’t listed below had to come out of a weekly Points allowance (35 points). For example, if I wanted wine I’d have to take that from the 35 points. Here’s an overview of the CORE program I loved.
Meat and Meat Substitutes
- Lean beef, lamb, pork and veal (loin or round)
- Ground beef (7% fat or less)
- Organ meats fresh, frozen or canned
- Poultry – Chicken and turkey, no skin
- Ground chicken or turkey, once a day only
- Fish and shellfish, fresh, frozen, or canned, any variety as long as it is not packed in fat or oil
- Tofu, any type
- Frozen veggie burgers
- NO deli meats or hot dogs
Eggs, Dairy & Cheese
- Whole eggs or whites
- Eggbeaters and other egg substitutes
- Fat-free milk, cheese and sour cream
- Soy milk and soy cheese
- Plain fat-free yogurt
Fruit
- Any fresh, frozen or canned fruit (no added sugar; canned must be packed in water or juice (not syrup)
- No juice
- Unsweetened applesauce
- No Dried fruits
Veggies
- Any fresh, frozen or canned veggies (includes corn, beans, and lentils— see below for potatoes)
Cereal and Grain
- Cream of Wheat, oatmeal and such
- Other whole grains, such as quinoa, barley, grits, cornmeal, couscous, etc.
- All-grain cereal (puffed wheat or rice, shredded wheat, and all bran cereals with no added sugar) with fat-free milk or soymilk — Once a day
- Whole-wheat pasta, brown rice OR potatoes (any variety)– Once a day
Fats, Oils
- 2 teaspoons daily
Soup
- Soups made out of CORE foods (lentil, split pea, french onion soup)
- No cream based soups
Beverages
- Coffee (without sugar)
- Tea (without sugar)
- Diet soft drinks
- Club soda
- Seltzer (plain or unsweetened)
- Water or mineral water
Other
- No-calorie sweeteners like Splenda, Stevia, or Equal
- Seasonings and herbs, without added sugar
- Fat-free salad dressing
- Fat-free margarine
- Fat-free mayonnaise
- Extracts and flavorings
I obviously have weight loss on the brain as I near the end of my pregnancy, but it was funny to think back on the diets I’ve done and the programs I’ve been a part of over the years. Some were extremely unrealistic and essentially unhealthy, but others really helped me to change my unhealthy habits. I think they all taught me that no matter the program, the key is changing unhealthy habits in order to create a healthy and happy lifestyle that will last forever.