Keto Vs Weight Watchers: Which Diet Is More Effective?

The ketogenic diet and Weight Watchers (WW) are two popular weight-loss programs that have amassed a following due to their results. While both have proven effective for weight loss, they are based on fundamentally different metabolic approaches, which explain why long-term weight loss success differs between these diets.

The keto diet is a low-carb, high-fat, and moderate-protein diet that pushes your metabolism to burn fat instead of carbs for energy. On the other hand, WW is a commercial diet program that uses a points system, where each food and drink is assigned a point value based on its calorie, fat, and sugar content.

The keto diet is more restrictive than WW, which may make it challenging to stick to in the long term. However, keto may lead to quicker weight loss than WW.

Both diets have their pros and cons, and the best option for you will depend on your individual needs and preferences.

Weight loss

Weight Watchers

WW is a commercial weight-loss program that has been around for decades. It is built on the concept of moderation and portion control and uses a points-based system called SmartPoints to encourage healthier food choices. The program is tailored to each individual's weight loss needs and includes different colour-coded plans: Green, Blue, and Purple, each with varying allowances of SmartPoints and ZeroPoint foods. While WW does not forbid any foods, the points system encourages members to eat foods that are lower in calories, saturated fat, and sugar, and higher in protein and fibre.

The benefits of WW include its flexibility, allowing followers to eat any food they want, and its built-in support network, which can help keep members motivated. It is also effective for weight loss, with several studies showing that participants lost weight and were able to maintain their weight loss. However, one of the major downsides of WW is the cost, as it is a paid program with different tiers and monthly fees. Additionally, the points system may discourage members from consuming otherwise healthy foods that are high in calories or fat.

Keto

The keto diet, on the other hand, is a low-carb, high-fat diet that aims to get the body into a state of ketosis, where it burns stored body fat for energy instead of carbohydrates. This can lead to quick weight loss, and several studies have shown that keto is effective for short-term weight loss. The keto diet is not a commercial program and does not have the built-in support of WW, but there are many online communities and resources available for followers.

The benefits of keto include its potential to improve blood sugar control and reduce insulin levels, which can be especially helpful for people with type 2 diabetes. Additionally, being in ketosis may have an appetite-suppressing effect, making it easier to eat fewer calories. However, the keto diet is highly restrictive, excluding many healthy foods, and can be challenging to sustain long-term, especially for those who enjoy carbohydrates. There are also potential long-term health concerns with keto that have not been fully studied, including its impact on cholesterol levels and heart disease risk.

Both WW and keto can be effective for weight loss, but they have different approaches and may suit different individuals. WW may be better for those who value flexibility and the built-in support, while keto may be better for those with type 2 diabetes or who find it easier to make healthier decisions when food options are limited. Ultimately, the best diet for weight loss is one that you can stick to and that fits your lifestyle, food preferences, and health history.

Diet composition

The ketogenic (keto) diet is a low-carb, high-fat, and moderate-protein diet. It dials down carb intake and dials up dietary fat intake. On the keto diet, you get about 70 to 80 percent of your calories from fat, 10 to 20 percent from protein, and 5 to 10 percent from carbohydrates. This is a significant departure from what most health experts recommend. The current Dietary Guidelines for Americans recommend that 45 to 65 percent of calories come from carbohydrates, while the World Health Organization advises that total fat intake should not exceed 30 percent of total calories (and that saturated fat should not exceed 10 percent of total calories).

The keto diet involves eliminating many food groups, including grains, milk, yogurt, fruit, legumes, and starchy vegetables like sweet potatoes, winter squashes, peas, and corn. While some of these foods can be included in very small amounts, they cannot be eaten regularly. Instead, the keto diet focuses on fats (such as avocado, olive oil, butter, coconut oil, and nuts), proteins (especially fattier cuts of meat like beef or bacon, or fish like salmon), and non-starchy vegetables (such as bell peppers, broccoli, cauliflower, and cabbage).

The Weight Watchers (WW) diet, on the other hand, is a commercial diet program based on a point system. Each food and drink is assigned a point value based on its calorie, fat, and sugar content. Participants are given a daily points allowance based on their age, gender, weight, and activity level, which they can use to create a daily meal plan. Low-calorie foods generally have a lower point value, encouraging calorie restriction for weight loss.

Unlike keto, WW does not forbid any foods or encourage high-fat intake. Instead, it guides members towards an overall eating pattern that is higher in healthy fats, lean proteins, and fibre, while being lower in calories, saturated fat, and added sugar. WW is designed to be a lifestyle and is tailored to the individual. It also offers a built-in support network, even with its least expensive plan.

While WW does not forbid any foods, it does recommend consuming between 45 to 60 percent of daily calories in the form of carbohydrates. This can raise blood sugar levels and trigger insulin spikes, blocking the metabolism from burning stored body fat, which can slow down or prevent weight loss.

The keto diet, on the other hand, keeps the metabolism in a fat-burning state, helping with rapid weight loss. The hormonal changes due to ketosis also support metabolic health and lower the risk of heart disease, diabetes, and insulin resistance. However, keto can be challenging to stick to in the long term due to its restrictive nature, especially when dining out or if others in your household are not following the same diet.

Sustainability

The keto diet is a highly restrictive food plan that puts your body into a state of ketosis, which burns fat for energy instead of carbohydrates. While keto can deliver short-term results, it is difficult to stick to due to its restrictive nature. This makes it less sustainable as a long-term diet solution.

On the other hand, Weight Watchers is designed to be a lifestyle choice. It is a commercial diet program that focuses on weight loss, healthy eating, and lifestyle habits. It is classified as a balanced diet and does not restrict any food groups. Instead, it encourages a gradual and sustainable approach to weight loss.

Weight Watchers offers a range of program options, including the Points® Program, Diabetes Program, and GLP-1 Program. These programs guide members towards an overall eating pattern that is higher in healthy fats, lean proteins, and fiber, while being lower in calories, saturated fat, and added sugar.

The Points® Program, for example, assigns a point value to every food and beverage based on its nutritional content. This system encourages members to eat foods that are lower in calories, saturated fat, and sugar, and higher in protein.

Weight Watchers is also a subscription-based program, which may impact its sustainability for some individuals. The costs can add up, especially for those on the more expensive plans or those who wish to stay on the program long-term.

In terms of sustainability, Weight Watchers appears to be a more viable option than keto. While keto may deliver faster results, it is challenging to maintain due to its restrictive nature. Weight Watchers, on the other hand, offers a flexible and gradual approach to weight loss, making it a more sustainable choice for those seeking long-term lifestyle changes.

Health benefits

Keto is a low-carb, high-fat diet that offers a range of potential health benefits. Here are some key health benefits associated with the keto diet:

• Weight Loss: Keto is well known for its ability to promote weight loss by boosting metabolism and reducing appetite. Studies have shown that people following keto diets lose more weight compared to those on low-fat diets, even when calorie intake is restricted.
• Improved Blood Sugar and Insulin Levels: Keto diets can be beneficial for people with diabetes or insulin resistance. Reducing carb intake leads to lower blood sugar and insulin levels, which can help manage and even reverse type 2 diabetes.
• Reduced Risk of Certain Cancers: Some research suggests that the keto diet may help prevent or treat certain cancers by causing more oxidative stress in cancer cells than in normal cells. Additionally, by lowering blood sugar, the keto diet may also reduce the risk of insulin-related complications.
• Improved Heart Health: Following a keto diet can lead to a significant drop in total cholesterol, "bad" LDL cholesterol, and triglyceride levels, while increasing "good" HDL cholesterol. This can reduce the risk of cardiovascular disease.
• Neuroprotective Benefits: The ketones produced during the keto diet may provide neuroprotective effects, strengthening and protecting brain and nerve cells. This may help prevent or manage conditions such as Alzheimer's disease.
• Seizure Reduction: The keto diet has been used to treat epilepsy, especially in children who have not responded to other treatments. It alters the way the body uses energy, resulting in ketosis, which can help reduce seizures.
• Improved PCOS Symptoms: A ketogenic diet may improve symptoms of polycystic ovary syndrome (PCOS) by reducing adverse effects such as skin problems and weight gain associated with a high-carbohydrate diet.

Weight Watchers, now known as WW, is a popular weight loss program that offers various health benefits. Here are some key health benefits associated with WW:

• Lifestyle Change: WW is designed as a lifestyle change rather than a short-term crash diet. It focuses on helping individuals develop healthier eating habits and incorporate more whole foods into their diets.
• Flexibility: The WW program emphasizes flexibility, allowing individuals to eat the foods they love while still losing weight. It provides a wide range of food options and doesn't restrict any specific food groups.
• Support and Accountability: WW offers a strong support system, including one-on-one support consultants, in-person workshops, and a digital community. This can help individuals stay motivated and accountable, increasing their chances of long-term success.
• Individualization: WW plans are tailored to each person's unique needs, goals, and lifestyle. This individualization makes it easier to stick to the program and make sustainable changes.
• Wellness and Overall Health: In addition to weight loss, WW promotes overall wellness and encourages individuals to adopt healthier habits. This includes not only dietary changes but also an emphasis on exercise and staying active.
• Accessible and Convenient: WW is ranked as one of the best weight loss diets due to its convenience and ease of use. The WW app provides a range of tools, such as recipes, food tracking, and a barcode scanner, making it simple to follow the program.
• Long-Term Weight Loss: Unlike fad diets, WW helps individuals lose weight and maintain that weight loss through lifestyle changes. Studies have shown that WW participants were able to lose weight and keep it off for longer periods compared to those following other diets.

Cost

The cost of the keto and Weight Watchers diets varies depending on food choices. However, there are some additional costs to consider for each diet.

Weight Watchers is a membership program with monthly fees for digital access, workshops, personal coaching, and digital tools. The cost of Weight Watchers ranges from about $12 to $34 per month, plus the cost of groceries. The program offers different plans with varying levels of support, such as in-person workshops, online chat, or personal coaching.

On the other hand, keto is not a commercial diet program, and there is no membership fee. However, keto-friendly food products and meal delivery services can be more expensive. For example, a 12-pack of high-protein, low-carb chocolate chip cookies can cost about $18, and keto meal delivery services can range from $10 to $22 per meal.

It is important to note that the grocery budget for each diet can vary based on individual food preferences and that the cost of following these diets may add up over time, especially for those on a tight budget. Additionally, the cost of supplements or additional support services, such as wellness coaches or weight loss medication, may also need to be factored in.

When considering the cost of these diets, it is essential to weigh the potential benefits and drawbacks of each and decide which one aligns better with your budget and health goals.

Frequently asked questions