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Low-carb diets like keto continue to be all the rage, but can you merge this eating approach with a more traditional diet like Weight Watchers (now known as WW)? It turns out, if you’ve hit a plateau in your weight-loss attempts, combining the two just might help you get back on track.
It’s also important to have a good understanding of what you can eat on your low-carb diet, so you know how to best use Weight Watchers’ SmartPoints for the results you want.
Low-Carb Diet Basics
There are no clear guidelines for what constitutes a low-carbohydrate diet. Typically, though, this type of diet will start with a very-low-carb phase, restricting you to 20 to 50 grams a day for at least two weeks, to kickstart fat burning. Then, carbs are increased so that you continue to lose, but they’re limited to no more than 150 grams a day.
Even the definition of a low-carb diet can vary widely in research studies, Richard says.
To keep carb intake low, you’ll be eating mostly carb-free protein foods such as meat, poultry, eggs and seafood, along with low-carb veggies such as spinach, lettuce, broccoli, green beans, mushrooms, asparagus and peppers.
Weight Watchers SmartPoints
Instead of calories, you count points on Weight Watchers — and the current system is called SmartPoints. Foods are assigned a point value based on calories, protein, saturated fat and sugar content. The goal of this system is to encourage you to eat more lean protein, fruits and vegetables and less sugar and saturated fat.
- Chicken breast: 1 point
- Shrimp and salmon: 2 points
- Sirloin steak: 3 points
- New York strip steak: 5 points
- Tablespoon of olive oil: 4 points
- Tablespoon of butter: 3 points
- Avocado: 3 points
Combining a low-carb diet with the Weight Watchers point system might help you restrict carbs for fat burning, while teaching you how to control portions, make healthier protein choices and eat more veggies. To keep things simple for meal planning, use the low-carb guidelines when selecting foods, and then assign the Weight Watchers points as appropriate.
How many daily SmartPoints you need is based on your activity and goals, which is determined by the folks at Weight Watchers through their online program or in-person meetings. To get the most bang out of your point values, choose leaner sources of protein.
And while most fresh fruits and veggies have zero points, you need to be mindful of their carb value and eat more of the low-carb options from your low-carb list — or use a carb counter to stay within your limits.
“A serving of fruit, across the board, has similar amounts of carbohydrates — the two sugars that make up fruit are primarily fructose and glucose. Vegetables can have similar amounts of carbohydrates per serving as fruit (such as corn), but more watery vegetables have fewer carbs per serving,” Richard says.
If you’ve been assigned 26 daily SmartPoints, here’s a sample day of low-carb meals to try:
Three-egg omelet filled with 1 ounce of cheddar cheese, five sliced cherry tomatoes and 1 cup of cooked spinach (10 SmartPoints, 5 grams of net carbs)
Lunch
Top 2 cups of mixed greens with 1/2 cup of cucumbers, 1/2 cup of red peppers, 1/2 of a Haas avocado, 3 ounces of sliced, grilled chicken, 1 tablespoon of balsamic vinegar and 1 tablespoon of olive oil (9 SmartPoints, 13 grams of net carbs)
Dinner
Grilled 3-ounce portion of sirloin steak, with a grilled portobello mushroom and 2 cups of broccoli sautéed in 1 tablespoon of olive oil and garlic (7 SmartPoints, 10 grams of net carbs)
Totals for the Day: 26 SmartPoints; 25 grams of net carbs
But no matter which plan or combination of plans you select, don’t forget exercise. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise a week, or 75 minutes of vigorous working out — which can also include 2 days of strength exercises.
