pros and cons

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Diet 411: The Weight Watchers Plan

Posted by Debby Ridgell on February 4, 2013
Posted in: Diet 411. Tagged: , , , . Leave a comment

Weight WatchersThe concept of the Weight Watchers plan came about serendipitously back in 1961.  The company’s founder, Jean Nidetch, an overweight homemaker from Queens decided it was time to take back her body and embarked on a grim and lonely diet plan.  Although she managed to lose 20 pounds initially, she realized that she needed to lose a lot more – but her motivation was waning.  Jean invited some of her overweight friends to her apartment and amid a sea of empathy and understanding confessed that eating cookies was an obsession.  And just like that – the first ever Weight Watchers meeting commenced.

Now over fifty years later, Weight Watchers operates in over 30 countries and has helped scores of people lose weight.  Here’s how:

  • Weight Watchers emphasizes overall health as a part of weight loss.  As such, no foods or food groups are forbidden.  The emphasis is on balance and moderation and on the preparation and consuming of healthy foods in controlled portions through an elaborate PointsPlus plan.
  • The plan doesn’t rely on expensive, pre-packaged foods.  The flexibility and variety surrounding food choices serves to mitigate boredom and dissatisfaction with mealtimes.  Furthermore, for those cooking for an entire family, everyone in the household stands to benefit somewhat from the diet.
  • Participants have online access to thousands of recipes, adding to the program’s variety.
  • Motivation and support are plentiful through Weight Watchers.  Weekly meetings provide encouragement, advice and compassion – which are helpful to many but not all.
  • Weight Watchers encourages physical activity, which is critical to overall health.
  • Weight loss is consistent and gradual – for most people, around 2 pounds per week, a much healthier rate than the drastic and rapid weight loss caused by certain crash diets.
  • Now featuring Weight Watchers Online, the plan is now more convenient than ever, particularly for those whose schedules make the weekly meetings inaccessible.  And there’s also now an online program geared specifically toward men, but without the “touchy-feely” components of the original plan.

While the Weight Watchers plan is one of the most effective diets on the market, it’s not for everyone.  In fact, many consider some of the benefits listed above to be drawbacks.  For example:

  • The endless calculating of Points is tedious for some.  And while the Point values of various foods can quickly and conveniently be looked up through handy guides and pocket calculators – there’s even a PointsPlus iPhone app – the emphasis is shifted from the food to the Points and that can get old in a hurry.  Eating becomes a chore as opposed to a satisfying and pleasurable activity.
  • The weekly meetings aren’t for everyone, particularly for those who are more private and introverted.
  • Weekly weigh-ins are mandatory (although participants receive one “by-week” coupon when they register, allowing them to skip one weekly weigh-in).  And although the weigh-ins are private, some find them nevertheless stressful and frustrating.
  • The fact that the diet is relatively lacking in structure – i.e. no set meal plans – is problematic for those who prefer to be told exactly what and how much to eat, and when.
  • The cost may prohibitive for some dieters and includes a registration fee as well as the weekly meeting fees.  And of course, food is extra.  Participants can also opt for the $39.95 monthly pass which covers the weekly meetings or online eTools.
  • The gradualness of weight loss, while very healthy, is discouraging for some dieters, particularly for those who want to lose a set amount of weight quickly.

All things considered, Weight Watchers is one of the most durable and effective weight loss programs on the market because of its emphasis on overall healthy lifestyle components.  For more information, or to register for the program, visit Weight Watchers International online and visit your local library or bookstore for these resources:
Weight Watchers 50th Anniversary CookbookWeight Watchers 50th Anniversary Cookbook: 250 Delicious Recipes for Every Meal (2013)

Weight Watchers One Pot CookbookWeight Watchers One Pot Cookbook (2012)

Weight Watchers Family PowerWeight Watchers Family Power: 5 Simple Rules for a Healthy Weight Home  by Karen Miller-Kovach (2006)

Diet 411: The Atkins Diet

Posted by Debby Ridgell on May 24, 2012
Posted in: Diet & Nutrition, Diet 411. Tagged: , , . 1 Comment

The famous Atkins low-carb weight loss solution first appeared on the diet scene back in the 1970s with the publication of Dr. Atkins Diet Revolution.  The primary appeal of the plan is that dieters do not rely on counting calories, but rather limiting carbohydrates and increasing protein intake.  Also alluring is the fact that weight tends to melt off rather fast, especially early on.  The Atkins Diet eventually led to the low-carb craze which has included a variety of low-carb spinoff diets, recipes, cookbooks and menu choices in restaurants.

The first two weeks of the diet are the Induction Phase:

  • No more than 20g of carbohydrates per day
  • Unlimited meats
  • No milk, fruit, or grains – and numerous starchy vegetables such as potatoes, corn, and carrots are off limits

As participants progress with the diet, some of the carb restrictions are relaxed, but only slightly.  40-90g of carbs are allowed when dieters reach the Maintenance Phase, which is far less than that recommended by dieticians and medical authorities.

While countless dieters have enjoyed success following the Atkins Diet, concerns abound: 

  • Some medical and nutrition experts feel that severely restricting certain food groups is unhealthy because it robs the body of essential nutrients.  They also argue that such restrictions tend to lead to cravings, which ultimately makes the plan too hard to follow.  Even weight that’s lost initially tends to be gained back quickly.
  • High protein diets lead to acidic urine, which leaches calcium from the body.  This increases the risk for osteoporosis and kidney stones. 
  • The severe limitation on carbohydrates can force the body into ketosis (burning fat for energy), the prolonged state of which can cause stress on the kidneys.

Other cons of the Atkins Diet include the reported side effects of constipation, bad breath, and dehydration as well as the potential risks of elevated cholesterol levels and heart disease.

So why, then, has the Atkins Diet enjoyed such a high level of popularity?  People who have had success with the plan report the following pros:

  •  Atkins is easy to follow – no calorie counting, only carb counting.
  • “Naughty” foods such as red meat and butter are allowed and encouraged.
  • The plan is very much a part of the dieting mainstream so it’s easy to find information and recipes to support it.
  • The rapid results are appealing.  People tend to lose a lot of weight, particularly during the induction phase, and are perhaps more inclined to stick with the Atkins plan longer than they would other diets.
  • “Bad” or refined carbs are eliminated, which of course, is healthy.

Ultimately, the important thing to remember is that in order for weight loss to occur, calories eaten must be less than calories burned.  Therefore, an important component of any diet plan, including Atkins, must be physical activity.

 Look for these Atkins Diet resources at your local library or bookstore:

   Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss and Good Health by Robert C. Atkins

  Atkins for Life Low Carb Cookbook: More Than 250 Recipes for Every Occasion by Veronica C. Atkins

   The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great by Stephen D. Phinney

   Atkins, the Complete Cookbook:  Lose Weight with Hundreds of Low Carb Dishes, Sara Newberry, ed.