Weight Watchers Simply Filling Review

[Update: Weight Watchers latest program is WW Freestyle]

Weight Watchers introduced the incredibly successful weight loss technique of assigning points to foods based on the nutritional breakdown of each food. Participants then used their allocated points each day to lose weight. For many this was, and is a great way to lose weight and maintain a healthy weight range, but for some, counting points is too difficult, time consuming, or obsessive.

The Simply Filling technique is an alternate and arguably easier way for participants to achieve the same results, in a supportive and sustainable manner.

While for some, joining a program is prohibitive due to cost, the simple rules of eating only those foods present on the Weight Watchers Power Foods list, mean that if you choose not to join Weight Watchers, you can still follow the program, with the only expense being your weekly food bill.

The Power Food list includes fruit, vegetables, lean meats, legumes, low fat dairy and soy

Simply Filling Technique Rules

Participants who prefer to use the Simply Filling technique are given an extensive list of allowed foods termed Power Foods. They then rely on listening to their body and eating until they are comfortably full (not overfull) from the Power Food list. The Power Food list includes fruit, vegetables, lean meats, legumes, low fat dairy and soy, and perhaps most surprisingly real carbohydrates, like whole wheat breads and pastas, and wholegrains. For those who MUST have that extra little piece of chocolate or cookie, there are an extra 49 points (PointsPlus) built into each week for the items not on the Simply Filling technique Power Food list.

Unlike Weight Watchers Simple Start, where the program runs for two weeks, the Simply Filling Technique is more flexible, and can be changed to and from any of the Weight Watchers programs at any time.

For an extra added bonus, those who use the Simply Filling Technique are able to use two tablespoon of oil each day without using any of their extra 49 PointsPlus points.

Simply Filling Foods

The Simply Filling technique allows you to choose anything from the VERY extensive list of Power Foods without having to worry about everything you ate through the day and making sure you’ve stayed within your PointsPlus allowance.

The emphasis of the Power Foods list is on delicious, filling, whole foods. The aim is for participants to feel satisfied with their choices exclusively from the Power Foods list, and not as though they are missing out.

The Power Foods list includes so many options that variety and recipe availability is not an issue. In fact, many of your favourite recipes are adaptable to fit in with the Power Foods list. A huge variety of recipes that include only Power Foods are available in Weight Watchers cookbooks, weight loss blogs, and pinterest.

While there is a huge range of options on the Power Foods list, Fruit (fresh, frozen and canned), Vegetables (including potato), Whole grains (those all-important carbohydrates), no fat dairy, lean proteins, beverages and condiments, there are some popular foods that are not on the Power Foods list. Some of these foods include processed meats like hot dogs, or sausages, which is not surprising, given the emphasis on whole foods on the Power Food list. Perhaps more surprising is the absence of foods such as avocado, dried fruits, and fruit or vegetable juices.

Simply Filling Food List

Here are just some of the Power Foods. An extensive food list can be found on the Weight Watchers website

Fruits

• All fresh, frozen, or canned without added sugar

Vegetables

• Most fresh, frozen or canned without added sugar or oil
• Potatoes - white, red, sweet

Whole grains

• Brown and wild rice
• Hot cereals, cooked — without added sugar, dried fruits, or nuts
• Pasta, whole-wheat or other whole-grain varieties

Non-Fat Dairy and Dairy Substitutes

• Fat-free cheeses, including fat-free cottage cheese
• Fat-free milk and beverages made with fat-free milk, such as cappuccino or latte, as long as it’s sugar-free

Lean Proteins

• Beef, chicken, lamb, pork, turkey, veal: lean, trimmed, all skin removed
• Eggs: Whole, whites, and fat-free substitute
• Most fish and shellfish: fresh, frozen, and canned

Beverages

• Coffee (without sugar)
• Tea (without sugar)
• Diet soda

Seasonings and Condiments

Healthy Oils

• Olive oil
• Canola oil
• Safflower oil

Pros and Cons

Pros

• One of the best parts of the Weight Watchers Simply Filling technique is that you don’t have to commit to it forever. If you’re having a tough week, you’re sick of counting points, or you just want to try something different for a while, you can chop and change from one technique to the other without adverse effects on your weight loss results.
• The Simply Filling technique is SO easy to understand and follow using the Power Foods list, and is accessible to everyone, not just those who subscribe to weight watchers.
• The options and availability of items on the Power foods list includes only healthy whole foods for clean eating that satisfies. Not only do participants lose weight, they also don’t have those common diet side effects of tiredness and low energy.
• It is sustainable, not just physically, and for a family, but also mentally, as the obsessive counting which can occur in a calorie counting diet or using the PointsPlus technique, is not present.

Cons

• While it’s a great weight loss technique, for some, the major challenge is understanding and recognising the difference between hungry, full and overfull. It can be difficult to learn what a full stomach feels like, particularly when overeating has become the default setting for so many people. However, once the participant has an understanding of their own body’s hunger signals, the Simply Filling technique is simple to follow and can be easily adapted in a diverse range of situations.

Does It Work?

Members who learn to listen to their bodies and stop eating when they are full, report weight loss of around 2lbs per week. For those who find this difficult, the Weight Watchers PointsPlus program may be better suited to their needs.

Unlike many other diets, the Weight Watchers Simply Filling technique not only encourages and supports weight loss, but also encourages and supports healthy eating. The allowable food list contains mostly whole foods, fruits and vegetables, and encourages a clean diet. While weight loss may be the initial reason for joining Weight Watchers, learning how your body responds to food, and how to eat a clean and wholesome diet, gives participants tools for a healthy and sustainable lifestyle change which can easily be extended and adapted for the whole family.