Smart Point Values Calculations

You can calculate Weight Watchers point values for any food you eat. With this, you can keep on track the points you’re consuming every day. Here are some hints of doing the calculation.

50 calories = 1 point 

6 grams of fat = 1 point 

Subtract 1 point for every 4 grams of Fiber

For example, if you have a food with 300 Calories, 18 grams of Fats and 8 grams of Fiber. Then, this is how you do the calculation like this:

Calories = 300/50 = 6 points

Fats = 18/6 = 3 points

Fibers = 8/4 = 2 points

Smart Point= 6+3-2 = 7 Weight Watchers Points

The Do’s And Don’ts in the Smart Points System

These are some of the things to avoid when you follow the point system.

Do not combine different program , as this might affect the effectiveness. Follow all steps in your specific program rigorously. Use the calculator to keep track of this and not go off base.

Do not try to guess the point values of what you eat . Noting the calorie values on foods will not work as same as using the point calculator.  Also, don’t use the old point’s calculator if you want the result for the new program.

Do not try to cheat the system . If you do not reach your target point on one, it does not mean you can carry over the points the next day and therefore eat much on that day. The next day target is entirely different. It is important you track the portion size properly for the Points Plus values to show correctly. This will make a difference in your daily target.

Being Lazy pushes you off the track of your target. Most importantly, because a food is considered healthy doesn’t mean, you should overeat it. Too much of nothing is good for your body. For instance, fruits are something that you should eat every day. Eat it so that it keeps you full and you don’t go looking for anything unhealthy. Portion size matters in fruits as well. Also, note that some fruits have high calorific value, so eat them mindfully.

Food That You Should Make Limited in Your Meal

Some of these foods will make you gain weight instead of losing weight. They include:

Processed foods generally are not advisable to consume. They have low nutrients value and might contain some harmful additives. Trans fat-containing foods are unhealthy and found in many processed foods.

Ice cream and Chocolates should be consumed in a controlled amount and not frequent.

Grains are quite fattening especially Gluten grains like barley and wheat. Oaths and Rice are healthier alternatives.

Alcohols like Beer causes heavy weight gain if consumed excessively and are generally harmful to the health. However, a glass of wine or two is not harmful.

Sugar is the major cause of many diseases like Diabetes and other heart ailments. Artificial calories are also not advisable even though they don’t have calories.

Sodas and minerals should be limited too because they contain a lot of sugars and chemical as well

Deep-fried foods like chips and French fries are also not good for your body as they contain a lot of calories

You must not necessarily remove these foods from your meal. You just have to watch the amount that you are consuming having in mind that a high consumption of it is detrimental to your weight loss pursuit.

Food You Should Eat

The food you should eat is those that will not make you fatter. These categories of food include:

Fats and Oils

Consume foods that contain a lot of Omega 3 fatty oils like salmon, tuna, trout, etc. Also consume foods that contain saturated and monosaturated fats like butter, macadamia nuts, avocados, egg yolks, coconut oils, etc.

These fats are recommended because they have a stable chemical structure, which is less inflammatory.

Other recommended fats, oils, and dairy foods include:

·         Mozzarella cheese  

·         Olive oil

·         Heavy whipping cream  

·         Sour cream  

·         Vegetable oil  

·         Butter  

·         Cheddar cheese  

·         Parmesan cheese  

·         Organic coconut oil  

·         Cottage cheese

Vegetables

Leafy vegetables such as kale, cucumber, broccoli, asparagus, collard greens, mushrooms. 

·         Onion

·         Tomatoes

·         Head leaf lettuce

·         Zucchini  

·         Jalapeno pepper

·         Cauliflower  

·         Eggplant  

·         Parsley flakes  

·         Carrots  

·         Yellow squash

·         Red or Green bell pepper

·         Flat-leaf parsley

·         Button mushrooms

·         Spinach

·         Radishes

Proteins

·         Fish such as catfish, salmon, trout, tuna, mackerel, codfish, etc.  

·         Bacon  

·         Eggs  

·         Chorizo

·         Chicken breasts  

·         Lobster  

·         Chicken stock  

·         Haddock  

·         Ground turkey  

·         Hot Italian sausage  

·         Ducks breast  

·         Turkey pepperoni

·         Lean deli ham  

·         Scallops  

·         Deveined shrimp  

·         Ham

·         Pork sausage Rinds  

·         Canned tuna

Fruits

Do consume fruits rich in natural sugar, fructose, and low carbs. Such kind of fruits includes:

·         Blueberries  

·         Avocado  

·         Cranberries  

·         Olives  

·         Strawberries  

·         Blackberries

·         Coconut  

·         Rhubarb  

·         Raspberries  

Beverages/Tea

Always take unsweetened beverages and drinks like:

·         Water  

·         Herbal tea  

·         Bone Broth  

·         Decaf tea

·         Flavored seltzer water

·         Coconut milk  

·         Decaf coffee

·         Lemon and lime juice  

·         Green tea

·         Soy milk  

·         Clear Broth

Nuts and Seeds

Consume low-carb nuts and seeds like:

·         Sesame seeds  

·         Tahini  

·         Walnuts  

·         Pecans  

·         Celery seed  

·         Almond flour

·         Flaxseed Meal  

·         Raisins  

·         Sunflower seeds

Foods You Should Avoid

High Sugar Foods and Snacks

Avoid those foods that contain added sugar like:

·         Cookies  

·         Pretzels  

·         Chips  

·         Pastries

·         Wheat thin, etc.  

Also, avoid these high sugar foods:

·         Fruit syrups,

·         Coconut sugar  

·         Brown rice syrup  

·         Cane sugar,

·         Syrup and cane juice  

·         Agave nectar and honey

·         Fruit juice and concentrates  

·         Brown sugar  

·         Canned soups and stews  

·         Rice and maple syrup  

·         Fructose  

·         Maltose,

·         Barley malt and malt powder

High Sugar Beverages/ Drinks

Avoid drinks like energy drinks, alcohols, fruit or dessert wines, fruit juices, and non-diet sodas because they contain high carbs.

Grains and Their Likes

Almost all grains are high in carbohydrates. So you should avoid them. Some of them include:

·         Cookies

·         Tarts

·         Crackers  

·         Pretzels  

·         Cakes and pies  

·         Tortillas  

·         Wheat Thins  

·         Oatmeal  

·         Corn  

·         High fructose corn syrup  

·         Whole wheat pancakes

·         Corn chips  

·         Cornmeal  

·         Cold and hot cereals  

·         Wheat-based pasta  

·         Waffles and pancakes  

·         English muffins  

·         Sandwiches  

·         Popcorn  

·         Cornbread  

Legumes

Avoid these legumes because they contain high carbohydrates. Example of food in this category include:

·         Peanuts  

·         Any type of beans  

·         Lentils  

CONCLUSION

Most people do say that sticking to ketogenic meals is very difficult. That is not true. With a careful selection of food items that contain low carb, high fats and oils, and moderate proteins, you will find out that it is very easy. You are also lucky to have located this cookbook.