Weight Watchers And Keto: Can They Coexist?

The ketogenic diet and Weight Watchers are two of the most popular diets in the world. While both are backed by credible scientific research regarding weight loss results, they are fundamentally different. Weight Watchers is a commercial diet program that has been around for decades. It's built around the concept of moderation and portion size, and it allows followers to include any type of food they want in their diet. In contrast, the ketogenic diet is a low-carb, high-fat diet that people originally used to help manage epilepsy. On keto, your body enters a state called ketosis, in which you burn fat, rather than carbs, as your primary source of fuel. This means cutting out foods like bread, pasta, crackers, fruit, and some starchy vegetables. While it is possible to combine the two diets, it will take more work.

Weight Watchers vs keto for weight loss

Overview

Weight Watchers (WW) and keto are two popular diets that have helped many people lose weight. While both diets can be effective for weight loss, they differ in their approaches, with WW focusing on moderation and portion control, and keto emphasising the restriction of carbohydrates and increasing fat consumption.

Weight Watchers

WW is a commercial weight-loss programme that has been around for decades. It is classified as a balanced diet in the US News Best Diets rankings. The programme is based on the SmartPoints system, which assigns a point value to every food and beverage based on its nutritional content. The system encourages members to eat foods that are lower in calories, saturated fat and sugar, and higher in protein.

The SmartPoints target is based on an individual's sex, weight, height and age, and there are three colour-coded programmes to choose from: Green, Blue and Purple. Green allows for the most SmartPoints per day, with over 100 ZeroPoint foods, mostly fruits and vegetables. Blue offers a moderate number of SmartPoints, with 200+ ZeroPoint foods, including fruits, vegetables and lean proteins. Purple offers the fewest SmartPoints, with 300+ ZeroPoint foods, including fruits, vegetables, lean proteins and whole grains.

WW is a paid membership programme with different tiers based on the level of support provided. The least expensive plan, Digital Only, provides access to a members-only virtual community, while higher-priced plans offer additional features such as online or in-person meetings and one-on-one coaching.

Keto

The keto diet, or ketogenic diet, is a low-carb, high-fat, moderate-protein diet that was originally developed to help manage epilepsy. On the keto diet, the body enters a state of ketosis, where it burns fat instead of carbohydrates for energy. This can lead to quick weight loss.

The keto diet restricts carbohydrates to about 15-20 grams daily, with fat intake making up roughly 70% of daily calories. This is a significant shift from the typical diet and can be challenging to maintain, especially over the long term. The keto diet also excludes many healthy foods, such as grains, fruits, starchy vegetables and legumes.

There are several variations of the keto diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet, the targeted ketogenic diet and the high-protein ketogenic diet.

Similarities and Differences

Both WW and keto require some form of tracking, whether it's counting food points or nutrients. They also share some similarities in their potential health benefits, including reducing the risk of diabetes and improving heart health.

However, the two diets differ in several key ways. WW offers a more flexible and inclusive approach to eating, with no foods being off-limits. In contrast, keto is very strict and restrictive, eliminating an entire food group (carbohydrates). WW is also known for its strong support system, which includes in-person workshops, online chat and personal coaching.

Effectiveness for Weight Loss

Both WW and keto can be effective for weight loss, but they may be more suitable for different individuals and goals. WW may be better for those seeking steady weight loss over time and ongoing support, while keto may be better for those looking for quick weight loss and fewer food decisions.

There is evidence to support the effectiveness of both diets for weight loss. Studies have shown that WW participants lost an average of 6 pounds (3 kg) in 12 weeks, and some lost up to 15 pounds over several months to a year. Keto has also been found to lead to more weight loss compared to low-calorie diets, with some studies showing a significant amount of weight loss within the first week.

Downsides and Risks

Both diets also have their downsides and potential risks. WW can be expensive, especially for those on the more expensive plans or staying on the programme long-term. The SmartPoints system may also discourage the consumption of otherwise healthy foods that are high in calories or fat.

Keto, on the other hand, can be difficult to maintain due to its restrictive nature and the exclusion of many healthy foods. There are also some long-term health concerns with the keto diet that have not been fully studied, including its potential impact on heart health and the risk of nutrient deficiencies.

Both Weight Watchers and keto can be effective tools for weight loss, but they differ in their approaches and may be more suitable for different individuals. Weight Watchers may be a better option for those seeking a more flexible and sustainable diet with ongoing support, while keto may be better for those looking for quick weight loss and a more restrictive diet. It is important to consider individual needs, preferences and health status when choosing a weight-loss programme.

The ketogenic diet

The keto diet aims to force the body into ketosis, a metabolic state where the body burns fat instead of carbohydrates for fuel. To achieve this, the diet restricts carbohydrates to 5-10% of total calories, while 70-80% of calories come from fat. This shift in metabolism can lead to rapid weight loss, especially in the first few weeks.

The keto diet focuses on high-fat, low-carb foods. Here are some examples:

• Fats: Avocado, olive oil, butter, coconut oil, nuts
• Proteins: Fattier cuts of meat like beef or bacon, fish like salmon
• Non-starchy vegetables: Bell peppers, broccoli, cauliflower, cabbage

Benefits of Keto

The keto diet has several potential benefits:

• Weight Loss: Keto is effective for short-term weight loss, with some people losing up to 10 pounds in the first week.
• Blood Sugar Control: Keto can help lower blood sugar levels and improve insulin sensitivity, which may be beneficial for people with type 2 diabetes.
• Appetite Suppression: Being in ketosis can reduce appetite, making it easier to eat fewer calories.
• Improved Health Markers: Keto may improve certain heart disease risk factors, such as raising "good" HDL cholesterol and lowering triglycerides.

Downsides of Keto

However, there are also some downsides and potential risks to consider:

• Restrictive: Keto is very restrictive, eliminating entire food groups, which can make it challenging to stick to in the long term.
• Social Challenges: Following keto can be difficult when dining out or socialising with friends and family.
• Potential Health Risks: There are some long-term health concerns, such as the potential impact on heart health due to the high-fat content, which have not been fully studied yet.
• Keto Flu: Many people experience "keto flu" symptoms when starting the diet, including headaches, nausea, fatigue, and difficulty sleeping.

Keto vs. Other Diets

When comparing keto to other diets like Weight Watchers, there are some key differences. Keto is more restrictive, eliminating entire food groups, while Weight Watchers allows all foods and focuses on moderation and portion control. Keto may lead to faster initial weight loss, but it is more challenging to maintain in the long term. Weight Watchers, on the other hand, offers built-in support and may be a better option for those looking for a more gradual and sustainable approach to weight loss.

Weight Watchers basics

Weight Watchers (WW) is a commercial weight-loss programme that also focuses on healthy eating and lifestyle habits. It is classified as a balanced diet in the US News Best Diets rankings. The programme is based on the SmartPoints system, which assigns a point value to every food and beverage based on its nutritional content. The system encourages members to eat foods that are lower in calories, saturated fat, and sugar, and higher in protein.

The SmartPoints system has three colour-coded programs: Green, Blue, and Purple. These are matched to members' eating styles, food preferences, activity levels, and lifestyles.

• Green allows a higher number of SmartPoints per day, with over 100 ZeroPoint foods, mostly fruits and vegetables.
• Blue has a moderate number of SmartPoints allowed per day, with 200+ ZeroPoint foods, including fruits, vegetables, and lean proteins.
• Purple has a lower number of SmartPoints allowed per day, with 300+ ZeroPoint foods, including fruits, vegetables, lean proteins, and whole grains.

The ZeroPoint foods are healthier options that members can eat without spending any points. The points system is tailored to each member's needs, taking into account their sex, weight, height, and age.

WW is a paid membership programme, with monthly fees depending on the level of support provided. The least expensive plan is Digital Only, which provides access to the WW tracking app and tools. The next level up is Digital 360, which offers more support. The most expensive plan is Unlimited Workshops + Digital, which offers face-to-face time with a WW coach and group.

Pros and cons of keto and Weight Watchers

Keto

Pros:

• Keto is a low-carb, high-fat diet that makes it easier to burn stored body fat for fuel.
• It can lead to quick weight loss.
• It may reduce your insulin levels, making it easier for your body to burn its own stored fat.
• It regulates your blood sugar levels, which may help rein in hunger and food cravings.
• It may help improve blood sugar control and lower insulin levels.
• It may be beneficial for people with type 2 diabetes or other blood sugar management concerns.

Cons:

• Keto is very restrictive and challenging to stick to in the long term.
• It excludes many healthy foods, such as whole grains, fruits, starchy vegetables, and legumes.
• It may be difficult to maintain during holidays or while travelling.
• There are potential long-term health concerns, such as increased cholesterol levels, that have not been fully studied yet.
• It may not be safe for people with liver or kidney conditions.
• It may cause temporary side effects like reduced energy and mental clarity.

Weight Watchers

Pros:

• Weight Watchers (WW) is a flexible, balanced, and inclusive diet that does not forbid any foods.
• It is based on the principles of moderation and portion control and uses a points-based system to encourage healthier food choices.
• It has been around for decades and has a proven track record of success.
• It provides a built-in support network, even with its least expensive plan.
• It encourages healthier food choices and may help improve heart health.
• It is effective for long-term weight loss.

Cons:

• WW is a paid program, so the costs can add up, especially for the more expensive plans.
• The points system may inadvertently discourage the consumption of otherwise healthy foods that are high in calories or fat.
• It may not be safe for pregnant women or children under 18.
• It may not be suitable for those who prefer a more structured and strict diet plan.

Combining keto and Weight Watchers

The ketogenic diet and Weight Watchers are two of the most popular diets in the world. Both are backed by scientific research regarding weight loss results, but they are very different approaches. While keto is a low-carb, high-fat diet, Weight Watchers is a commercial diet focused on weight loss, healthy eating, and lifestyle habits.

Keto Diet Basics

The keto diet is a low-carb, high-fat, moderate-protein diet. It aims to get your body into a state of ketosis, where it burns fat instead of carbohydrates for energy. This can lead to quick weight loss. To achieve ketosis, you need to restrict carbohydrates to about 15-20 grams daily, and fat intake typically makes up around 70% of daily calories.

Weight Watchers Basics

Weight Watchers, now known as WW, is a flexible, balanced diet that does not forbid any foods. It uses a points-based system called SmartPoints to encourage healthier food choices. The SmartPoints target is based on your sex, weight, height, and age, and numerous dietary options, such as fruits, vegetables, and lean proteins, can count as zero points. The program offers built-in support and is designed to be a sustainable lifestyle.

Combining the Two

It is possible to combine elements of the keto and Weight Watchers diets. While keto is very restrictive when it comes to carbohydrates, it does not specify the type of fat. Therefore, you could use the Weight Watchers SmartPoints system to guide your fat choices, focusing on healthier fats with more unsaturated fats than saturated fats. This would help address one of the main concerns with the keto diet, which is its potential impact on heart health due to the high amount of saturated fat.

Additionally, the Weight Watchers program could provide structure and support for those who find keto challenging to stick to over the long term. The built-in support network, including virtual communities, online or in-person meetings, and coaching, could help with the motivation and accountability needed to sustain keto.

However, it is important to note that keto and Weight Watchers have different approaches to food. Keto strictly limits carbohydrates, removing entire food groups, while Weight Watchers allows all foods and encourages moderation and portion control. Combining the two approaches may require careful planning to ensure you are getting adequate nutrition and staying within your desired macronutrient ratios.

Pros and Cons of Combining Keto and Weight Watchers

One benefit of combining the two diets is that you could take advantage of the quick initial weight loss often seen with keto, while also benefiting from the built-in support and flexibility of Weight Watchers. This combination may help with long-term weight loss and maintenance, addressing one of the main challenges of the keto diet, which is its restrictiveness and difficulty in sustaining over time.

However, a potential downside is the cost associated with Weight Watchers. It is a paid program with different tiers based on the level of support provided, and the costs can add up, especially if you plan to follow the program for an extended period.

Additionally, combining the two diets may require more effort and decision-making. Keto is very strict and requires careful tracking of carbohydrates, while Weight Watchers involves tallying points for every meal. Combining the two approaches may involve a more significant time investment.

Combining elements of the keto and Weight Watchers diets may offer a balanced approach to weight loss and healthy eating. By using the structure and support of Weight Watchers alongside the fat-burning benefits of keto, you may be able to achieve your weight loss goals while also addressing some of the potential downsides of each individual diet. However, it is important to consider your individual needs, preferences, and lifestyle when choosing a diet plan. Consulting with a healthcare professional before starting any weight-loss program is always recommended.

Frequently asked questions