This is weight watchers plan for men :
Breakfast: fruit (one serving), then choose between an egg, cheese or hard done little (30g) of cheese (75 g), cereal (30g) with 120ml of skimmed milk, fish ( 60 g) of cooked meat (30 g) and a slice of bread, a beverage allowed.

Lunch: choice of meat or fish cooked (180 to 240 g) cooked green vegetables (360 g) and a range of non-green vegetables, 2 slices of bread, a beverage allowed.

Dinner: choose between meat or fish cooked (90 to 120 g), two eggs, cheese or hard done little (60g) of cheese (150 g) cooked green vegetables (180 g) of non-green vegetables and a slice of bread, a beverage allowed.

Take daily:
milk (1 / 2 liter at any time);
Fat: 3 servings;
Fruit: 3 to 5 servings including one in the morning, the others distributed freely.

The menu of lunch and dinner are interchangeable.

The Weight Watchers plan exists since 1963 in the United States and landed in France in 1973.It is based on low-calorie meals associated with meetings and regular monitoring. According to the company Weight Watchers, more than 25 million people around the world have lost weight on this program …

Principle: In this scheme, “nothing is forbidden, everything is limited. The food is varied and balanced diet, but intakes of fat are reduced. The plan defines a number of points per food. It is sufficient to meet the quota of points to which you are entitled. It evolved in 2004 towards a more flexible program called “flexi points.”

The principle of the diet relies on support from the support group, composed of members in the form of weekly meetings with a facilitator. During these meetings the members weigh themselves, discuss their changing weight since the last meeting and discuss concerns regarding the plan. The participants can identify with the success or difficulties of others, which maintains their motivation. But Weight Watchers also offers interviews or follow-up correspondence.

Critique: This scheme gives good results, meetings to support useful. However, this needs to adhere to the spirit of the group and accept the monitoring, which does not suit everyone. Moreover, the method is not necessarily very personalized. However, some centers also allow monitoring by mail or personal interview. There are 640 Weight Watchers centers spread over the entire hexagon.

FRUIT
You can eat all types of fresh fruit, canned or frozen, never add sugar. Eat at least once a day a fruit high in vitamin C (orange, grapefruit …). The quantities or serving sizes listed must be taken daily (3 servings for women, 3 to 5 servings for a male adult or adolescent). One of these parts must necessarily be consumed in the morning.

Apricots (2 medium)
Natural pineapple (1 / 4 medium)
Canned Pineapple (2 slices)
Watermelon (1 slice 150 g)
Orange (1 small)
Banana (1 / 2 medium)
Khaki (1 medium)
Fresh cherries (10 large or 15 small)
Quince (1 medium)
Strawberries (150 g)
Raspberries (100g)
Macedonia or fruit salad (125 g)
Tangerine (1 medium or 2 small)
Apple (1 medium)
Melon (150g net weight)
Pear (1 small)
Blackberries (100 g)
Peach (1 medium)
Grapefruit (1 / 2 medium)
Dried Plums (4 medium or 3 large)
Plums, fresh (2 medium)
Currants (100g)
Medlar (150 g, weighed whole)
Raisin (12 large or 20 small grains)

JUICE
Grapefruit (1 / 8 liter)
Orange (1 / 8 liter)
Tomato (1 / 4 liter)

EGGS
1 morning, 2 evening, four times a week. They can be eaten raw.

CHEESE
Include some of those admitted: Gorgonzola, Emmental, Camembert, Gruyere, Parmesan, goat cheese or sheep. Quantities must not exceed 90 g (30g in the morning, 60 g in the evening).For others (like cottage cheese), the amount is as follows: 75 g in the morning, 150 g in the evening.

BREAD
The portion of bread – white or full – is 30 g. There are 2 servings daily for women, 4 servings for adult men or teenagers. One portion should be taken in the morning. We can perhaps replaced by 30 g of cereals.

MILK
One serving of milk – skim – is 1 / 4 liter, with or without food. Sticking to the amounts provided, 3 or 4 times a day. You can replace the milk with 200 g of skim yogurt.

MEAT OR FISH
All meats are allowed, without the fat. We may, once per week, replace the meat offal or sausages. Regarding fish, it is recommended to eat at least 3 times per week, 5 times in the ideal.

VEGETABLES (GREEN AND OTHERS)
Green beans, lentils, chickpeas and peas may be consumed 3 times per week in addition to other vegetables. The scheme sets no limit, you simply vary the types of vegetables and do not exaggerate. The portion of non-green vegetables is 100 g. In the case of tomatoes, the portion representing half of a tomato. Only plants listed here can be taken 2 times per day without exceeding 120 g: beets, artichokes, Brussels sprouts, onion, fresh peas, celery, leek, turnip, pumpkin.

MATUERES FAT
Use of margarine and vegetable oils (made from corn, grapeseed, sesame, sunflower and soybean). It is possible – once – to replace these oils by olive oil.
Servings: 3 per day (one tablespoon each). We can take this amount of fat in either raw or seasoning added to cooked food, never for frying. One portion per meal.
In the preparation of meat and fish, it is best to use non-stick pans that can dispense with cooking grease.

BEVERAGES
No limit for water, mineral and non carbonated or not. Are tolerated tea, decaffeinated coffee without sugar, possibly with an artificial sweetener. No alcohol.

The Weight Watchers plan requires a certain meticulousness. It is necessary to calculate quantities accurately. It is also advisable to keep a weekly log to verify that they are well respected.

This is the Former Weight Watchers Plan For Women:
Breakfast: fruit (one serving), then choose between an egg, cheese or hard done little (30g) of cheese (75 g), cereals (130 g) with 120 ml of skim milk, fish, chicken or boiled meat (30 g) and a slice of bread, a beverage allowed.

Lunch: choice of chicken, meat or fish cooked (120 to 180 g) and cooked green vegetables (240 g), a mix of other non-green vegetables and a slice of bread (optional); drink allowed.

Dinner: choose between meat or fish cooked (90 to 120 g), two eggs, cheese or hard done little (60g) of cheese (150 g) cooked green vegetables (180 g) vegetables non-green and a slice of bread (if it has not taken lunch); drink allowed.

Take daily:
milk (1 / 2 liter at any time of day);
fats in the form of 3 portions: each portion consists of a tablespoon margarine, corn or sunflower, a spoonful of mayonnaise – made with vegetable oil corn, sesame, and soybean, sunflower or grape seed.
3 fruits: one in the morning, the two other freely distributed.

The Weight Watchers diet plans to never skip a meal. At this absolute principle then added dietary patterns that we will detail later. It is strongly advised to consult a doctor before starting this program and to undergo regular checks during treatment (conducted by the Weight Watchers Company itself in the U.S.). Particular care should be taken if it is during pregnancy.

This food program lasts 16 weeks and theoretically leads to a weight loss of at least 5 kg.