How Does the Weight Watchers Core Plan Work?

Overview of the Core Plan

Weight Watchers' Core Plan is one of two plans offered through the Weight Watchers program. The Flex Plan requires counting points. The Core Plan does not require counting points or calories. Instead, a healthy food list is provided along with a weekly allowance list. The healthy food list contains foods that are low energy density foods. These foods curb hunger, so overeating is less likely.

Low Energy Density Foods

Low energy density foods have fewer calories in larger portions. Fruit and vegetables are high in volume because of the water content. High-fiber foods such as whole grain, fruit and vegetables provide volume and take longer to digest, so there is less chance of feeling hungry. Plant and animal sources are high in protein but low in fat. Good choices are fish and skinless white meat. Legumes offer healthy plant protein. Low-fat dairy products and egg whites are also considered low energy density foods.

Why the Plan Works

The rationale of the Core Plan is based on the premise that people are trained to eat large amounts of food. Since the low energy density foods are high in volume and not empty calories, fewer calories are consumed. A sense of fullness lasts longer, avoiding hunger attacks and binge eating. All nutritional requirements are met with the food list, so it's healthy. Occasional treats are allowed with the weekly allowance list to help fight cravings and to help choose food when eating out. Counting calories or counting points is not part of the food plan, so it doesn't feel like a diet. It is an eating plan for a healthy life, not a temporary eating plan for weight loss.

How to Begin the Program

There are two ways to join the program. Go to a Weight Watchers meeting, found by entering a ZIP code on its website, or join the program online. Choose the Core Plan. Once a member, the low energy density food list will be accessible. The weekly allowance list will be explained. Weight Watchers will also provide guides on a self-monitoring method called The Comfort Zone scale.