Weight Watchers 1.2.3 Success Plan

[Guest guest]

I found this on the Eat Low Fat mailing list today.

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(This was written around 2000 so it's not totally up to date. The

points ranges have gone down by 2 pts but you earn them back with

exercise after the 4th week. High fiber foods are now counted a

little differently. ~Jane 1/21/02)

* Exported from MasterCook *

Weight Watchers 1.2.3 Success Plan

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The Weight Watcher's 1.2.3 Success Plan is based on a point system.

Each food is assigned a point value based on its calorie, fat and

fiber content. Each person is allowed a set number of daily points

based on his or her current weight.

Here are the number of points allowed based on your current weight:

Less than 150 lbs --- 18-25 pts

150 to 174 lbs --- 20-27 pts

175 to 199 lbs --- 22-29 pts

200 to 224 lbs --- 24-31 pts

225 to 250 lbs --- 26-33 pts

Over 250 lbs --- 28-35 pts

Points that are unused during a given day can be saved up ( " banked " )

to be used anytime during the next 7 days. The only rule about this

is that you can't use more than 10 banked points on any one occasion.

This helped to add flexibility to the plan so that we can " save up "

for special occasions.

There are no forbidden foods on this plan! We each make our own

choices as to how to " spend " our food points. This makes the plan

very flexible for those following other ways of eating. WW 1.2.3 can

be vegetarian,low carb. etc. depending on your food choices.

Generally speaking, point values are assigned to foods based primarily

on their calorie content. Each point averages about 50 calories (but

may be up to 75 in certain cases). Approximately a 1 pt " credit " is

given for each 5 grams of fiber that a serving contains. One

additional point seems to be added for every 12 or so grams of fat per

food serving.

Weight Watchers provides you with a little book to help you determine

the point value for a variety of basic foods. They also sell a

Supermarket Companion that lists many more foods and include specific

brand names and convenience foods.

One of the best things that WW's provides is a little cardboard

" slide-rule " for determining the point value of any food that has a

USDA label. As long as you know the portion size, calories, fat

grams, and fiber gram content of a food, it is simple to determine the

points. This is one of my favorite things about the 1.2.3 Success

plan!

Weight Watchers' International does have a recommended way to

distribute your points and they suggest limiting refined sugars and

eating a balanced variety of foods. They also recommend being

physically active and drinking at least six 8-oz glasses of

calorie-free/caffeine free beverages per day; at least half of which

should be water.

Here is the recommended food group breakdown:

Food Group ----------- Foods---------- Daily Points

Wt

<200 lbs. -- 200+ lb

Complex Carbs Breads,cereals,grains 6-9 --

9-12

pasta,legumes,starchy veg's

Protein Meat,meat subs,legumes,nuts, 6-8 --

8-10

poultry,fish,eggs,cheese

Milk Prod. Milk, yogurt

4-6 -- 4-6

Fruits & Veggies All

0-3 -- 0-3

Fats Oils,margarine,mayonnaise, 2-3 --

3-4

salad dressings,butter

Generally speaking, non-starchy vegetables are 0 points and fruits are

1 pt each (for a medium fruit). Bananas a 1 pt for HALF of A BANANA.

Fruit juices are 1 pt per 4 oz serving. It is recommended that you

eat at least " 5 a day " from the Fruit & Veggie group.

Protein is about 1 pt per ounce for lean meats and poultry.

Skim milk and 1% are 2 points per 8 oz. serving. Sugar-Free/Fat-free

yogurt is 2 pts per 8 oz. serving. Any food that has at least 25% of

the RDA of Calcium may be counted as a milk serving.

High fiber " non-diet " breads are 1 pt per slice.

" Diet breads " are 1 point for 2 slices.

Regular bread (white, wheat, etc.) is 2 pts per slice.

Most cereals are 2 pts per cup. Bran flakes are 1 pt per cup.

Hot cooked cereals are generally 2 pts per cup.

Cooked pasta and plain potato are 3 pts per cup.

Cooked rice varies from 3 to 5 pts per cup.

Butter, Margarine, oils and mayonnaise are all 1 point per teaspoon.

Most reduced fat products in this category are 1 pt per 2 teaspoons.

Nuts seem to be 1 point per 1/4 oz.(This is equiv. to 6 almonds, 1 T

sliced almonds or 3 walnut halves.)

I guess that this covers all the basics. Sorry to be so long-winded

Feel free to contact me with any questions. I guess that I'm pretty

" gung-ho " about this " way of eating " LOL! Composing this description

has really helped me tune-in to how easy this plan has been for me to

adapt as my eating style has shifted over time. I originally lost

about 30 lbs on a previous (more structured) WW plan back in 1996. At

first, I didn't like 1.2.3 Success because I felt that there was too

much flexibility (ie room to make " bad " choices). Since I've been

living with this plan on maintenance(since 1998, I think), it's really

grown on me.

I was less attentive over the holidays this year, so I've been back on

" weight-loss mode " since the beginning of January. For the record,

I've maintained my weight loss for over 3 1/2 years now.

I hope that this treatise on WW 1.2.3 helps someone out there.

JaneStarr@... in CT

Description:

" What's it all about: weight watcher's new 123 success diet. "

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Per Serving (excluding unknown items): 0 Calories; 0g Fat (0.0%

calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0mg

Cholesterol; 0mg Sodium. Exchanges: .

Nutr. Assoc. : 0

[Guest Peedee]

Where can I buy the program. I lost 50 pounds on this program. I don’t like the new WW program.