Start With The Basics
Watch your portion sizes and calories. Cut back on fried foods, sweets, sugary drinks, and anything salty or fatty. Focus instead on lots of veggies, with whole grains, lean protein, low-fat dairy, fruit, and healthy fats. You may need to eat every few hours to keep your blood sugar levels steady. Your doctor or diabetes educator can help you fine-tune a diet so it works for you.
What Zero Point Foods Are On Personalpoints
The best part about the new changes is that every person has a different set of zero point plans. That may be a bit difficult when it comes to sharing recipes, but we’ll get through it together!
My PersonalPoints Zero Point Foods List
As a diabetic, I was extremely excited to see that the plans are taking that into account when calculating our new plans. Healthy fats like the beloved AVOCADO is now a ZERO POINT FOOD for me!
Tips To Stay On Track
Everyone has a different mentality about weight loss. Either you need to be strict and quit junk food cold-turkey or you need something to look forward to so you can stay motivated.
The good news is that science now backs the efficiency of taking a cheat day. Researchers found that dieters who allowed themselves a cheat day once a week lost more weight than dieters who were strict.
The reason why cheat days help is that planning an indulgent day helped stop dieters from making poor choices throughout the rest of the week.
Other dieters who were strict felt deprived and gave in to too many temptations. Additionally, once they made one mistake, it was easier to think that they had reversed their hard work. Feeling defeated can lead to unhealthy binges.
Although you can definitely lose weight by being strict, you have to have superhuman willpower. Most people need a little food that may be bad for the body but is good for their soul.
If youre looking for a treat every now and then to reward your progress, try making a homemade, sugar-free dessert.
Now that Weight Watchers freestyle program allows rollover points for cheat days, you can still plan your favorite Friday pizza nights or Sunday brunches.
Try following these other helpful dieting tips:
*Update: WW has changed the names of their plans People seem kind of annoyed at the name change
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Following Ww Can Reverse Diabetes
It’s not a secret that those who are overweight are at a higher risk for diabetes, but losing weight can have the opposite effect. Our bodies are actually decent at repairing themselves if given the right tools and opportunity. Food can heal the body just like a prescription drug if used in the right way. Those who have diabetes may see health improvements before they ever see the numbers on the scale change, but this should not discourage you! The more you exercise and choose healthier foods, the more your glucose metabolism will improve.
Ask Yourself: Is It Hunger Or Habit
Analyze your home and work environment. Do you have easy access to high-calorie, sugary foods? Do you snack because youre hungry or because you saw someone else eating?
When and how much you eat may make a difference as well. Many newer studies say its beneficial to eat more food earlier in the day and then less as the day goes on, Dunn adds. If youre skipping meals all day and then eating dinner and snacking all night, that may be why youre not achieving your goals.
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How To Lose Weight But Keep Butt
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What Is Weight Watchers For Diabetes
Weight Watchers is a weight loss program in which members track SmartPoints a number allotted to foods and beverages based on their nutritional value.
Members log both their food intake and exercise using the Weight Watchers app or website. The base program also offers additional resources, including workout videos, healthy recipes, and online support forums.
For those who need additional support, optional add-ons include weekly workshops and one-on-one health coaching.
The current program, known as myWW, is the most personalized and flexible Weight Watchers plan to date, as you can choose from one of three plans based on your weight loss goals, lifestyle, activity level, and eating habits.
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Food Examples With Point Values For Purple Blue And Green
Going over some different foods/meal examples might help you better understand what youll be getting into with the color plan you select.
The reason these apple butter overnight oats are only 5 points on Purple, but higher on Blue and Green, is that oatmeal is a zero point food on this plan.
Oatmeal is 4 points for 1/2 cup on Green and Blue, which raises the point value of this breakfast.
This example shows just how drastically a meal can change in points by the plan you choose.
Eggs and potatoes are both free foods on Purple, which makes this meal relatively low in points for the amount of food.
Eggs are free on Blue, but potatoes arent, so you have to count those into the total point value.
On Green plan, both eggs and potatoes have points, which is why the overall total is so much higher.
This is the ever famous 2-ingredient dough that is so widely popular. You can find out my exact recipe for this pizza here.
This pizza does not change drastically in points across plans. The only difference is because it uses fat-free plain Greek yogurt in the crust, it lowers the point value slightly for Blue and Purple, which both include plain non-fat Greek yogurt on the list of free foods.
This chicken tortilla soup is actually zero points on Purple and Blue because it is made with pretty much all zero points foods skinless white meat rotisserie chicken, corn, black beans, and tomatoes.
But not every food point value is different! They still use SmartPoints on all plans
Use A Meal Subscription Kit To Jumpstart Your Myww Journey
I don’t know about you, but I spend a lot of time cooking and trying new recipes, but sometimes we get stuck in a rut of the same meals and flavors. With Home Chef, it forces me to look at new recipes that I probably wouldn’t have chosen on my own. The best part? They have customizable options for proteins to make sure that it’s something you like and will stay within your points! They also have 15 minute meal kits, oven-ready meals and more to keep it simple!
- Non Starchy Vegetables
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How Has Weight Watchers Evolved To Fit The Modern Era
Weight Watchers has evolved to meet the needs of today’s modern, busy and health-conscious individuals. There’s no need to count calories because Weight Watchers takes into account your lifestyle and offers a personalized plan just for you. With a myriad of tools and programs, Weight Watchers is the weight-loss solution that helps you live your best life.
How Weight Watchers Works And What Are The Benefits
Weight Watchers is a successful weight loss program with over 12 million members in the US alone. It is the safest and most effective weight-loss plan as it has been around for more than 40 years.
The WW approach is based on four fundamentals:
A focus on eating nutritious foods
Exercise as a tool to help people reach their weight goal
A healthy lifestyle that includes stress management, sleep, and an encouraging support system
Behavior change through motivation and group support
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Why Isn’t Fruit A Zero Point Food For Those With Diabetes
Fruit is typically thought of as healthy for people with diabetes. Some fruits are high in natural sugars, which is something diabetics need to be mindful of. But there are some fruits that are more than just sugar bombs. Theyve got the texture and taste of fruit, but theyre low in natural sugars. That’s why it is important to track your intake and stay accountable with your fruit.
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Carb Addiction And Weight Loss
If you are anything like me, you may have an underlying addiction to carbs without realizing it. According to a study published in the American Journal of Clinical Nutrition, fast-digesting carbs trigger responses in the same regions of the brain that respond to drugs and addiction. Food is another way of satisfying the pleasure centers in the brain, even when you don’t realize you are eating pleasurable foods.
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Fasting Or Intermittent Fasting
All of the different fasting diets out there are based on the thinking that taking an occasional break from eating could help you lose weight and possibly fight off chronic disease. But going without food for too long can be dangerous for someone with diabetes. It can lead to problems like low blood sugar and dehydration.
1
Does The New Weight Watchers Plan Work For Diabetes
Yes! The new WW Personal Points plan is effective for people with diabetes, both to lose weight and regulate blood sugar.
Research shows that WW can help those with prediabetes lose a significant amount of weight and improve blood sugar control.
According to Healthline,
Research has shown Weight Watchers helps people with prediabetes or type 2 diabetes lose weight and improve their blood sugar management. Best results were seen when the program was combined with counseling by a CDE.
Healthline, Weight Watchers for Diabetics
Are you a WW member with diabetes or are you considering joining Weight Watchers to help get your blood sugar under control? Do you have a question about the WW diabetic program? Share it in the comments below or email us
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How It Is Different From The Original Weight Watchers Program
In the past, members may have used the MyWW Blue, Green, or Purple plans but now all members will move to the PP program.
While the previous Weight Watchers programs were suitable for diabetics, they were general in approach. Now diabetic members will have a system that is specific to their needs and provides optimal blood sugar control and healthier eating habits.
Check out our 3 day diet meal plan which is suitable for people with diabetes.
Does It Work For Weight Loss
Yes, WW does appear to be effective for weight loss.
Several studies have found that WW helps people lose weight. However, its important to note that WW funded many of these studies directly or indirectly, which may have influenced results .
In one WW-funded study of 279 people, researchers found that those using the WW program lost more than double the weight of a control group in 3 months. The WW participants were also more likely to have maintained their weight loss 1 year later .
Another large WW-funded study including over 29,000 people found that, on average, participants lost about 6 pounds in 12 weeks. Approximately two-thirds of participants were able to lose at least 5% of their body weight .
Summary
WW is a paid diet program based on the principles of moderation and portion control. It uses a points-based system to encourage healthier diet choices. It appears to be effective for weight loss, though WW funded many of the studies.
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Give Meal Replacement Products A Try
Dunn says meal replacement shakes specifically for people with diabetes or calorie-moderated frozen meals can make it easier to follow structured, lower-calorie eating plans. You can feel comfortable eating the whole amount because its already portioned. Look for meals in the 220- to 300-calorie range. You can even eat an extra serving of vegetables, fruit or dairy with them and stick to your calorie budget.
For meal replacement shakes, Dunn recommends you:
- Make them yourself with whole foods and protein powder.
- Choose premade shakes that contain 15 to 20 grams of protein and under 250 calories per container.
Another diabetes and weight loss tip you can take to the bank? Try noshing some raw fruit or vegetables with your meal replacement shakes. They give you chewing satisfaction, which helps quell hunger, and can make you feel fuller and more satisfied than just having the shake alone.
A Happier Healthier You Starts Here
Note: WW program and guidance is not intended as a substitute for medical diagnosis or treatment you should always consult your physician or health care provider about any health care issues. WW has received full recognition from the CDC as a provider of diabetes prevention services as of March 2018.
¹https://www.cdc.gov/diabetes/prevention/about-prediabetes.html
Marrero et al. Comparison of commercial and self-initiated weight loss programs in people with prediabetes: a randomized controlled trial. Am J Public Health 2016 106:949-956.
*In a six-month pre-post study conducted by Patrick O’Neil, PhD, and colleagues at the Medical University of South Carolina’s Weight Management Center, 88% of participants reported that myWW is an easier way to lose weight compared with when they tried to lose weight on their own. Study funded by WW.
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Benefits Of Ww For Prediabetes
When you have prediabetes, your blood sugar levels are higher than normal but still too low for a diabetes diagnosis. Having prediabetes increases your risk of developing type 2 diabetes.
After you’re diagnosed with prediabetes, your healthcare provider will probably recommend weight loss and exercise. That’s because losing just 5% to 7% of your total body weight can significantly lower your risk of developing type 2 diabetes.
One way to do this is through diet, exercise, and healthy lifestyle programs like WW. A 2016 study found that WW helped people at risk for diabetes lose weight and improve both blood glucose and cholesterol levels. It is important to note, however, that the study was funded by WW International.
A 2017 study also found similar results, but again, WW International provided funding for the study’s publication.
WW was developed more than 50 years ago before diabetes or prediabetes were well understood. This means it wasn’t originally designed for people with these conditions. Over the years, though, it has developed a more scientific-based approach. Today, the program encourages both weight loss and an overall healthier lifestyle.
Get And Give The Gift Of Health
WW has been found to be effective for chronic health conditions, such as:
Prediabetes
WW is more effective for weight loss than a self-initiated program and produced greater improvements in glucose control in those with prediabetes.1
Type 2 diabetes
WW is 2 times as effective for weight loss than standard diabetes nutrition counseling and education, and produced greater improvements in glucose control in those with type 2 diabetes.2
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