Weight Watchers ProPoints

Dieting has changed over the last 10 years, and to keep up with the trends and science behind successful weight loss, Weight Watchers updated its points system in 2010 with a new programme called ProPoints.

Weight Watchers chief science officer Karen Miller-Kovach, describes the programme as a new approach to safe, effective, and steady weight loss: "With the old points system, you could use your points any way you like. But we now know if you use your points wisely by eating foods rich in protein and fibre, these foods fill you up, keep hunger at bay, and help you lose weight in a healthier and more nutritious way," Kovach says.

Calories, fat and carbs

Calories count in the ProPoints programme because the bottom line in weight loss is creating a calorie deficit: burning more calories than you eat.

However, there is so much more to successful weight loss, and where those calories come from makes a big difference.

Even when the calories are the same, protein- and fibre-rich foods get fewer ProPoints to encourage dieters to eat more filling food for their allotted ProPoints.

Calorie-dense foods that have more fat and simple carbs are assigned more points.

Dieters also get unlimited quantities of fresh fruits and non-starchy vegetables.

"Most adults don’t eat enough fruits or vegetables. So our strategy was to allow these as free foods to encourage more consumption of these super-nutritious foods that are among the lowest in calories and very filling," Kovach says.

"We may be counting differently with the new [ProPoints] programme but the foundation of Weight Watchers' successful model of scientific evidence, healthy, slow weight loss, exercise, behaviour modification and support remain the same."

Weight Watchers ProPoints: What you can eat

ProPoints maintains that all foods can fit within the calorie allotment.

Pro Points encourages people to eat a wide variety of healthy foods - split between three meals plus snacks within a personalised calorie level.

Dieters are encouraged to maximise their ProPoints allowance by choosing more ‘Power Foods’, such as whole grains, lean meats, low-fat dairy and unlimited quantities of fresh fruit and non-starchy vegetables. ‘Power Foods’ are the healthiest, most filling foods.

Fruit and vegetables are especially filling and nutritious foods that should be the foundation of every weight loss diet.

Decadent foods can still be worked into the calorie budget, but the new programme limits the amount of these extras.

Dieters can check the ProPoints value of foods using a pocket guide that lists hundreds of the most popular foods, an online database of thousands of foods, a mobile phone app, or they can purchase a Pro Points calculator.