Switching Diets: Keto To Weight Watchers, A Healthy Transition

The ketogenic diet is a very low-carb, high-fat diet that has gained popularity as a weight-loss method. While it can be effective for short-term weight loss, it is restrictive and can be unsustainable in the long term. Weight Watchers, on the other hand, is a more balanced and flexible weight-loss program that focuses on healthy eating and lifestyle habits. It uses a points system to guide members towards an overall eating pattern that is higher in healthy fats, lean proteins, and fibre, and lower in calories, saturated fat, and added sugar. While both keto and Weight Watchers require some form of tracking, Weight Watchers offers ongoing support and is often recommended by physicians. Transitioning from keto to Weight Watchers can be done successfully by gradually reducing dietary fats, incorporating Weight Watchers' zero-point foods, and slowly adding in SmartPoints.

Lower your dietary fats

One of the biggest mistakes people make when returning to a regular diet from keto is taking their high-fat habits with them. After weeks or months of eating greasy burgers, bacon, well-marbled steaks, chicken wings, and full-fat salad dressing, it can be quite difficult to switch to a low-fat diet.

High fats and high carbs together are a recipe for disaster. This high-fat, high-carb combination is why most people regain the weight they lost on keto. Returning to your former eating style will always backfire. You'll now be eating more calories than you were on keto, due to the extra fat. Plus, returning to what you ate before will always result in what you weighed before.

Your prior eating style is why you weighed what you did, so switching to Weight Watchers is a better alternative than just going rogue. But it needs to be implemented slowly and carefully.

Begin by reducing your fat content now, before you even think about Weight Watchers foods. For one week, choose lean meats over fatty cuts and trim back the amount of butter, mayonnaise, sour cream, salad dressing, and cheese you've been eating.

Low carbers are known to drench everything in sour cream and cheese, so ditch the high-fat recipes and eat simple low-carb meals this week. Don't gorge. Eat when hungry, but don't eat if you're not. This isn't the week to look at calories. This is the week to begin changing your dietary fat habit into something more realistic and healthy.

Unsaturated fats are your friends. They help form the building blocks of our brain and nerves, deliver essential vitamins, and support heart health. There are two kinds of unsaturated fat (monounsaturated and polyunsaturated) and most foods contain a combination. Monounsaturated fats are mainly found in avocados, peanut butter, and canola and olive oils, while tofu, sunflower seeds, and soybean, corn, and sunflower oils are rich sources of polyunsaturated fats.

Unlike liquid fats that flow, saturated fat is solid at room temperature. What’s more, eating too much saturated fat increases your levels of LDL cholesterol—the harmful kind that has been linked to heart disease and stroke. And while, like trans fats, saturated fats are not required by the body, it’s OK to consume small amounts and still have a healthy eating pattern.

The Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of our total daily calorie intake. Foods that are higher in saturated fat are also higher in Weight Watchers points.

If too much saturated fat spells trouble, trans fat is thought to be even worse. This unhealthful fat boosts damaging LDL cholesterol while simultaneously lowering beneficial HDL cholesterol. It’s why consuming more trans fat may be linked to an increased risk of heart disease.

Because your body doesn’t need trans fats, it’s best to eat as little of it as possible. That said, trying to steer clear of trans fats can be tricky since foods with less than 1 gram of it per serving may list 0 trans fat on their labels. That’s where the ingredient list comes in handy: Scan it for trans fat’s scientific names, which include hydrogenated and partially hydrogenated oils.

Coconut oil is high in saturated fats: It contains 82% saturated fat—much more than butter, which is 52% saturated fat. That said, it has the same 9 calories per gram, or 120 calories per tablespoon, as olive oil and all other fats.

Because your points budget will guide you toward a pattern of eating that is lower in saturated fat, if you like the taste of coconut oil, then there’s no reason to deprive yourself to reach your goals on Weight Watchers.

That said, replacing oils that are high in saturated fat with oils high in unsaturated fat (like olive and rapeseed oil) can save you Weight Watchers points.

Check out Weight Watchers' zero-point list

If you're considering switching from keto to Weight Watchers, it's important to make the transition gradually and mindfully. After spending a week reducing your dietary fat intake, you can start incorporating Weight Watchers' zero-point foods into your diet.

The zero-point list includes a variety of fruits, vegetables, herbs, spices, meats, seafood, and poultry. Here are some specific foods that are included:

• Applesauce, unsweetened
• Beans, refried, fat-free, canned
• Chicken breast, ground, 98% fat-free
• Chicken breast or tenderloin, skinless, boneless or with bone
• Corn, baby (ears), white, yellow, kernels, on the cob
• Eggs, whole, including yolks
• Fish fillet, grilled with lemon pepper
• Fruit cup, unsweetened
• Lettuce, all varieties
• Mushrooms (all varieties)
• Oranges (all varieties)
• Peppers, all varieties
• Salsa, fat-free, gluten-free
• Sprouts, including alfalfa, bean, lentil
• Squash, summer (all varieties including zucchini)
• Turkey breast, ground, 98% fat-free
• Yogurt, Greek, plain, nonfat, unsweetened

This list can be used as a foundation for your new diet, but it doesn't mean you have to eat only these foods. You can add other foods from the SmartPoints system, which assigns a point value to every food and beverage based on its nutritional content.

Remember to take your time with the transition and listen to your body. You might find that you need more or less time to adjust to the new way of eating.

Slowly add SmartPoints to your diet

The Weight Watchers program is based on a points system, with each food and beverage assigned a point value based on its nutritional content. The points system encourages members to eat foods that are lower in calories, saturated fat, and sugar, and higher in protein. The number of points you can consume is based on your sex, weight, height, and age.

When transitioning from keto to Weight Watchers, it is important to do so slowly and mindfully to avoid weight gain. Here are some tips for slowly adding SmartPoints to your diet:

• Lower your dietary fats: One of the biggest mistakes people make when transitioning from keto to Weight Watchers is continuing to consume high amounts of fat. It is important to reduce your fat intake before incorporating Weight Watchers foods. Choose lean meats over fatty cuts and reduce your consumption of high-fat dairy products like butter, mayonnaise, sour cream, and cheese.
• Experiment with zero-point foods: Weight Watchers has a list of zero-point foods, which will form the foundation of your new diet. These foods include chicken breast, tuna, beans, whole eggs, and low-carb vegetables. Start by adding these foods to your low-carb meals and pay attention to how they affect your weight. Take your time with this step and only add as many zero-point foods as you are comfortable with.
• Use SmartPoints foods as filler: Once you have found a variety of zero-point foods that work for you, you can start incorporating SmartPoints foods. Remember that Weight Watchers is a moderate-carb diet, so use SmartPoints foods to limit your intake of red meat, carbs, and fats. Plug the amount of fat and red meat you're eating into the SmartPoints system and see how many points you have left for other foods.
• Focus on portion control: Weight Watchers can help you learn about portion control, which is an important part of ketosis. You can use the portion control aspects of Weight Watchers to stay within a healthy calorie range for weight loss.
• Choose healthier fats: On Weight Watchers, you are not penalized for consuming fats, but it is important to choose healthier options. Instead of unlimited butter or cheese, opt for olives, coconut oil, avocado, and leaner cheese options. These foods will provide your body with the fats it needs while helping you stay within your points plan.
• Make lean protein choices: The protein you consume on keto doesn't have to be high in fat. Choose lean proteins like turkey, chicken, and leaner cuts of pork or beef. These options will help you maintain ketosis while staying within your Weight Watchers points.
• Select the right vegetables and fruits: Add a hearty salad or a side of cauliflower or broccoli to your meals. These vegetables are low in carbohydrates while still providing your body with the fuel it needs. When it comes to fruit, stick to berries as they are lower in sugar and carbohydrates.

Remember to take your time when transitioning from keto to Weight Watchers. It may take a few weeks or even months to fully adjust to the new diet. The key is to make slow and steady changes to your diet to avoid weight gain and continue moving towards your weight loss goals.

Choose healthier fats

Week 1: Lower Your Dietary Fats

One of the biggest mistakes people make when returning to a regular diet is taking their high-fat habits with them. After weeks or months of eating greasy burgers, bacon, well-marbled steaks, chicken wings, and full-fat salad dressings, it can be quite difficult to switch to a low-fat diet.

High fats and high carbs together are a recipe for disaster. Most people regain the weight they lost on keto because of this combination. Returning to your former eating style will always backfire. You'll now be eating more calories than you were on keto, due to the extra fat.

Begin by reducing your fat content now before you even think about Weight Watchers foods. For one week, choose lean meats over fatty cuts and trim back the amount of butter, mayonnaise, sour cream, salad dressing, and cheese you've been eating.

Week 2: Check Out Weight Watchers Zero-Point List

If you're okay with eating less fat, check out the new Weight Watchers zero-point list. If you're not ready to move forward yet, go another week on a reduced-fat intake to see if eating less fat is even an option for you. It won't be an option for everyone.

The zero-points list will be the foundation of your new lifestyle. This week, add as many of the zero-point foods into your low-carb food plan as you comfortably can. For example, use more chicken breast than thighs, replace some of the red meat with fish, and maybe experiment with some Greek-style yoghurt.

Also, begin to experiment with different herbs and spices. Some of the foods will already be familiar to you, such as whole eggs and low-carb vegetables. Other foods will be quite new, such as beans.

Week 3: Slowly Add SmartPoints to Your Diet

So far, you've cut back on fat and experimented with zero-point foods. If you've found a variety of zero-point foods that doesn't cause you to gain weight, it's now time to slowly move into the SmartPoints system.

On the new FreeStyle program, fat is limited to the number of SmartPoints you are given on a daily and weekly basis. And so is red meat. The easiest way to make the switch from keto to SmartPoints is to plug in the amount of fat and red meat you're already eating and see how many points are left over. If you've already exhausted your SmartPoints for the day, which is highly likely, you'll have to make further adjustments to your menu.

Points are supposed to help you control your calories, but that won't always be the case, especially for those coming from a low-carb background. Many keto dieters are used to eating hefty portions, which is why it's suggested that you limit your food intake from the very beginning of the switch to fit your real hunger. This will make it easier to control your portion sizes. The good thing is that zero-point foods don't come with portion restrictions, so you can adapt the plan to fit your hunger by eating more zero-carb foods. Just know that the higher your calorie intake is, the slower your weight loss will be.

The Truth About Calories-In Versus Calories-Out

Lowering body fat still comes down to this: energy used needs to be greater than the energy you take into your mouth. If you can move from low carb to Weight Watchers and maintain the exact same energy deficit, you won't see much more than a hiccup when it comes to weight gain. Glycogen will refill and then your body fat will continue to come off at the same rate. There is nothing magical about low-carb diets.

Types of Fats

Unsaturated Fats

Unsaturated fats are your friends. They help form the building blocks of our brain and nerves, deliver essential vitamins, and support heart health. There are two kinds of unsaturated fat (monounsaturated and polyunsaturated) and most foods contain a combination. However, certain forms of polyunsaturated fat (omega-3 and omega-6) are harder to come by.

Monounsaturated fats are mainly found in avocados, peanut butter, and canola and olive oils, while tofu, sunflower seeds, and soybean, corn, and sunflower oils are rich sources of polyunsaturated fats. Meanwhile, fatty fish such as salmon, sardines, trout, and herring, as well as canola oil, walnuts, and flaxseed, are sources of omega-3 and omega-6 polyunsaturated fats.

Saturated Fats

Unlike liquid fats that flow, saturated fat is solid at room temperature. What’s more, eating too much saturated fat increases your levels of LDL cholesterol—the harmful kind that has been linked to heart disease and stroke. And while, like trans fats, saturated fats are not required by the body, it’s OK to consume small amounts and still have a healthy eating pattern.

Beef, pork, cheese, full-fat and 2% milk, butter, cream, and coconut and palm oils, plus products like cakes, cookies, and ice cream, which are made with the aforementioned ingredients, are sources of saturated fat.

Trans Fats

If too much saturated fat spells trouble, trans fat is thought to be even worse. This unhealthful fat boosts damaging LDL cholesterol while simultaneously lowering beneficial HDL cholesterol. It’s why consuming more trans fat may be linked to an increased risk of heart disease.

Some brands of stick margarine, coffee creamer, cake, cookies, frosting, microwave popcorn, and crackers contain trans fats. It also hides out in fast food cooked in hydrogenated vegetable oil, such as fried chicken, French fries, and doughnuts.

Make lean protein choices

Lean proteins are an important part of a healthy diet and can help with weight loss and weight management. They help you feel fuller for longer and can reduce the number of calories you consume in a meal.

When switching from keto to Weight Watchers, it's important to be mindful of the changes you're making to your diet. Weight Watchers is a more balanced approach to eating, and while it doesn't restrict carbohydrates, it does encourage a moderate intake.

Week 1: Lower Your Dietary Fats

One of the biggest challenges when transitioning from keto to a regular diet is breaking the high-fat habits. It can be difficult to switch to a low-fat diet after weeks or months of consuming fatty meats, full-fat dairy, and greasy foods. A common mistake people make is continuing to consume high amounts of fat while reintroducing carbohydrates, which can lead to weight gain.

To make a smooth transition, start by choosing lean meats and cuts of meat over fatty options. Opt for skinless poultry, lean beef or pork with the label "loin" or "round", and trim the fat from your meat. Reduce your consumption of high-fat dairy products like butter, mayonnaise, sour cream, and full-fat salad dressings. Instead, opt for low-fat or fat-free alternatives.

Week 2: Explore Weight Watchers Zero-Point Foods

If you successfully reduced your fat intake in the first week, it's time to explore the Weight Watchers zero-point food list. This list will form the foundation of your new lifestyle, offering a variety of foods that can be incorporated into your daily meals.

Add more zero-point foods to your diet, such as chicken breast, fish, Greek yogurt, beans, and whole eggs. These foods can be eaten in moderate portions without worrying about exceeding your calorie or fat intake. However, be mindful of how fruit, yogurt, and beans affect your weight, as these foods contain carbohydrates and can cause water weight gain.

Week 3: Incorporate SmartPoints into Your Diet

The SmartPoints system is a key feature of Weight Watchers, assigning a point value to foods and beverages based on their nutritional content. This system encourages members to make healthier choices and moderate their intake of certain foods.

To make the transition from keto to SmartPoints, start by plugging in the amount of fat and red meat you're currently consuming. Since Weight Watchers is a moderate-carb diet, use the zero-point foods as your foundation and the SmartPoints foods as fillers. This will help you limit your intake of red meat, carbohydrates, and fats to a moderate level.

Remember that portion sizes matter. While the points system helps control calories, it's important to listen to your body and eat according to your hunger levels. Zero-point foods don't have portion restrictions, so you can adapt them to your hunger levels and eat more of these foods to feel satisfied.

Making Lean Protein Choices:

• White-fleshed fish: Cod, haddock, grouper, halibut, tilapia, and bass are excellent sources of protein with minimal fat and calories.
• Skinless white poultry: Chicken or turkey breast without the skin is a good source of protein and low in fat.
• Lean beef and pork: Look for cuts with the label "loin" or "round," which indicates less than 10 grams of total fat and no more than 4.5 grams of saturated fat per serving.
• Low-fat dairy: Opt for low-fat or fat-free Greek yogurt, low-fat cottage cheese, and low-fat milk to get your protein without the extra fat.
• Plant-based proteins: Beans, peas, lentils, tofu, and tempeh are excellent plant-based sources of lean protein.

Frequently asked questions