Keto And Weight Watchers: Can They Work Together?

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 that's where the similarities end. On Weight Watchers, you count points, but on keto, you count carbohydrates. Weight Watchers claims users can eat their favourite foods and still lose weight, while keto followers avoid sugar to maximize fat burning and gain extra health benefits.

Weight loss results

Weight loss is a numbers game with the keto diet and Weight Watchers (WW). For keto, you subtract carbs from your diet and add in foods rich in fat. For WW, you carefully tally food points to keep within your individual target.

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, it was used to help control diabetes. In 1920, it was introduced as an effective treatment for epilepsy in children.

The keto diet has gained attention as a potential weight-loss strategy due to the low-carb diet craze, which started in the 1970s with the Atkins diet. Today, other low-carb diets include the Paleo, South Beach, and Dukan diets, which are all high in protein but moderate in fat. In contrast, the keto diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein.

The keto diet restricts total carbohydrate intake to less than 50 grams a day, which is less than the amount found in a medium plain bagel. It can be as low as 20 grams a day. Generally, keto diets suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

The keto diet has been shown to produce beneficial metabolic changes in the short term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides.

However, there are some potential drawbacks to the keto diet. It may be challenging to maintain due to the extreme carbohydrate restriction. Possible symptoms of this restriction that may last days to weeks include hunger, fatigue, low mood, irritability, constipation, headaches, and brain "fog."

There are also some potential negative side effects and health risks associated with a long-term keto diet, including an increased risk of kidney stones, osteoporosis, and increased blood levels of uric acid (a risk factor for gout). Possible nutrient deficiencies may also arise if a variety of recommended foods are not included in the diet.

Weight Watchers is a weight loss program that uses a points-based system, rather than calorie counting, to support weight loss and encourage healthy eating habits. The program is flexible and allows members to enjoy their favorite foods as long as they fit into the allotted daily points value. No foods are off-limits.

Weight Watchers has been shown to be effective for short-term weight loss. In one study of 152 people with obesity, researchers found that participants lost an average of nearly 6% of their body weight in 3 months. One-third of participants in this study were able to lose 10% or more of their body weight after 6 months.

Weight Watchers is also designed to support long-term, sustainable weight loss. Two studies from 2021 found that the program helped save significant amounts of money on future healthcare costs via weight reduction. The studies found that Weight Watchers was more cost-effective and more successful at reducing obesity than standard care.

A 2015 review of 39 controlled studies found that after 12 months, participants following the Weight Watchers program lost 2.6% more weight than participants who received standard weight loss education.

Comparison of Weight Loss Results

Keto and Weight Watchers both rank high in the U.S. News rankings of Best Diets for Fast Weight Loss. However, WW leads the pack (in a tie with two other diets) for Best Weight-Loss Diets overall, whereas keto ranks roughly near the middle.

With keto, initial weight loss is more dramatic. You could potentially lose up to 10 pounds in the first week, but this includes water weight, which can quickly return. In contrast, Weight Watchers participants can expect to lose 0.5 to 2 pounds per week, depending on their chosen plan.

While keto may provide quicker initial weight loss, Weight Watchers has more evidence to support its effectiveness for longer-term weight loss. WW participants have lost roughly 10 to 15 pounds in a variety of studies lasting from several months to a year.

If you're looking for quick weight loss and fewer food decisions, keto might work better for you. If you're looking for steady weight loss over time and a strong support system, WW may be a better fit.

Cost

The cost of the keto diet and Weight Watchers (WW) differ in a few ways.

Firstly, WW is a paid subscription service with different tiers based on the level of support provided. The cost of WW ranges from about $3 to $14 per week, or $150 to $700 per year, depending on the features selected and whether the user attends meetings. The higher-priced plans offer more accountability and support options, such as online or in-person meetings and unlimited one-on-one coaching.

On the other hand, keto is free and does not require a subscription. However, the cost of keto-friendly food products and meal delivery services can vary. For example, a 12-pack of high-protein, low-carb chocolate chip cookies can cost about $18, and the cost of keto meal delivery services ranges from about $10 to $22 per meal.

Additionally, the grocery budget for each diet can vary based on individual preferences and needs. For instance, WW encourages the consumption of healthy fats, lean proteins, and fibre, while keto emphasizes high-fat, low-carb foods. As a result, the cost of groceries for a keto diet may be higher due to the emphasis on fat-rich foods.

Furthermore, WW offers pre-made meals or meal replacements, which can also impact the overall cost of the program.

When considering the cost of these diets, it is important to factor in the potential long-term health benefits and risks associated with each plan. While WW may be more expensive upfront, it provides a built-in support network and emphasizes a balanced approach to eating. In contrast, keto is free to follow but may require a greater investment in time and education to ensure a healthy and sustainable approach.

Health benefits

The keto diet is a high-fat, low-carb diet that can lead to rapid weight loss. It can also have other health benefits, although more research is needed to establish the long-term effects of the diet. Here are some potential health benefits of the keto diet:

Weight Loss

The keto diet is well known for its ability to promote weight loss. By restricting carbohydrates and increasing fat intake, the body is forced into a state of ketosis, where it burns fat for energy instead of carbohydrates. This can lead to quick weight loss, with some people losing up to 10 pounds in the first week. However, it is important to note that much of this initial weight loss is due to water weight, which can quickly return when carbohydrates are reintroduced.

Blood Sugar Control

The keto diet has been shown to be effective in lowering blood sugar levels and improving blood sugar control in people with type 2 diabetes. Some studies have found that the keto diet can reduce HbA1c levels, a measure of long-term blood sugar control. Additionally, a study found that 94% of people with diabetes who followed a ketogenic diet for one year were able to reduce or eliminate their insulin requirements and decrease their need for other medications.

Heart Disease Risk Factors

Some research suggests that low-carb diets, like the keto diet, can improve heart disease risk factors. Specifically, these diets have been found to increase levels of "good" HDL cholesterol and decrease triglycerides, both of which are linked to a reduced risk of heart disease. However, other studies have raised concerns about the high-fat content of the keto diet and its potential impact on heart health.

Alzheimer's and Parkinson's Diseases

A small number of studies have shown that the keto diet may reduce symptoms of Alzheimer's and Parkinson's diseases. However, more long-term research is needed to confirm these findings.

Weight Watchers, now known as WW, is a commercial diet and lifestyle program focused on weight loss and healthy eating habits. It is designed to be a sustainable and flexible way to lose weight and improve overall health. Here are some potential health benefits of the Weight Watchers program:

Weight Loss

Weight Watchers has been shown to be effective for weight loss in several studies. The program uses a point system that encourages participants to make healthier food choices and reduce their calorie intake. In studies, participants lost a significant amount of weight over a period of several months to a year.

Diabetes Prevention

Weight Watchers has been found to be effective in delaying the onset of type 2 diabetes in people who are overweight or obese. A 2013 study found that participants who followed the Weight Watchers program delayed the onset of diabetes by 10 months compared to those who received standard care. Additionally, a 2016 study found that Weight Watchers helped adults with prediabetes make lifestyle changes associated with diabetes prevention.

Heart Health

Several studies have shown that the Weight Watchers program can promote heart health by reducing levels of "bad" LDL cholesterol and triglycerides, which are risk factors for heart disease. These studies were conducted before the emergence of the keto diet as a weight-loss plan.

Simplicity and ease of use

The keto diet is simpler and easier to follow than Weight Watchers. While both diets require some form of counting—whether it's food points or nutrients—Weight Watchers demands more decision-making and can be confusing and complex.

On the keto diet, you count and limit carbohydrates, aiming for 30 grams or less of net carbs per day to stay in a state of ketosis and burn fat. In contrast, Weight Watchers uses a points system, where each food and beverage is assigned a point value based on its nutritional content. Your target number of points is based on your sex, weight, height, age, and activity level. This can be complicated and time-consuming, especially if you eat a varied diet or don't eat the same things every day.

Weight Watchers also offers different plans with varying SmartPoints allowances and ZeroPoint foods, which can add complexity. In contrast, keto is more straightforward, with a single goal of limiting carbs to achieve ketosis.

Additionally, keto doesn't require meetings or other requirements to achieve ketosis, making it more flexible and easier to follow than Weight Watchers.

Keto is also more straightforward in terms of food choices. While Weight Watchers allows all foods, it can be challenging to make healthy choices while staying within your points budget. In contrast, keto has a clear framework: focus on healthy fats and proteins while limiting carbs.

The keto diet may also be easier to stick to due to its appetite-suppressing effects. Keto reduces hunger and cravings, making it easier to eat fewer calories without feeling deprived. This automatic reduction in appetite is a significant advantage over Weight Watchers, where hunger and cravings can be an issue.

Finally, keto is free to follow, whereas Weight Watchers requires a paid subscription, adding to the overall complexity and cost of the program.

In summary, the keto diet wins in terms of simplicity and ease of use. It has a clear framework, fewer requirements, and built-in appetite suppression, making it a more straightforward and flexible option for weight loss.

Food selection

Keto Diet Food Selection:

The keto diet is a high-fat, low-carb, and moderate-protein diet. The standard ketogenic diet (SKD) typically consists of 70%-80% fat, 10%-20% protein, and only 5%-10% carbohydrates. Here are some guidelines for food selection on the keto diet:

• Fats: Avocado, ghee, butter, oils (olive, canola, peanut, coconut), cheese, cream, animal fats (duck fat, lard, tallow), mayonnaise, pork rinds, nuts, and seeds.
• Animal Proteins: Fish (salmon, sardines, mackerel), shellfish, meat (beef, chicken, turkey, pork, lamb), organ meats, eggs, and deli meat.
• Dairy and Dairy Alternatives: Cheese, plain Greek yogurt, cottage cheese, cream, half-and-half, unsweetened plant-based milk (soy, almond, coconut), butter, and ghee.
• Vegetables: Leafy greens (spinach, kale, arugula, lettuce), low-carb veggies (broccoli, cauliflower, cabbage, zucchini, asparagus, mushrooms), summer squashes (yellow squash, zucchini), high-fat veggies (avocados, olives), and non-starchy vegetables.
• Other Plant-Based Foods: Nuts, seeds, berries (raspberries, strawberries, blackberries, blueberries), shirataki noodles, dark chocolate, and cocoa powder.
• Beverages: Unsweetened coffee and tea, unsweetened sparkling water, and bone broth.

Weight Watchers Diet Food Selection:

The WW diet is a commercial diet focused on weight loss and healthy eating habits. It uses a SmartPoints system, which assigns points to foods and beverages based on their nutritional content. Here are some general guidelines for food selection on the WW diet:

• Fruits and Vegetables: The WW diet encourages the consumption of fruits and vegetables, and many of them are considered ZeroPoint foods, meaning they don't affect your daily SmartPoints budget. Examples include apples, berries, leafy greens, carrots, peppers, and more.
• Lean Proteins: Lean proteins are also part of the WW diet, and some options include chicken breast, fish, beans, lentils, and tofu.
• Whole Grains: Whole grains like whole-wheat bread, brown rice, quinoa, and oatmeal are recommended.
• Dairy: Dairy products such as low-fat milk, Greek yogurt, and reduced-fat cheese are included in the WW diet.
• Healthy Fats: Healthy fats like olive oil, nuts, seeds, and avocados are encouraged in moderation.
• Processed Foods: The WW diet discourages the consumption of highly processed foods, sugary snacks, and sweets. However, they can be enjoyed occasionally in moderation.

Remember, it is always recommended to consult with a healthcare professional or a registered dietitian before starting any new diet to ensure it aligns with your individual health needs and goals.

Frequently asked questions