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| I had the best success with the Old Weight Watchers Exchange Plan, but it is not as flexible as Points Plus. |
Are you looking for the old Weight Watchers Exchange Plan that was popular in the mid 1980s?
Many dieters have become frustrated with Weight Watchers SmartPoints because it penalizes you for eating sugar and saturated fats. As a result, you might be seeking additional Weight Watchers alternatives, such as this old exchange plan from the 1980's.
Here's the one that I used:
My sister had joined Weight Watchers several weeks before, followed it religiously, and dropped a lot of weight.
Mom, who believed the plan worked due to the special combination of foods you eat, rather than lower calories, volunteered to pay the weekly fees for me.
Since I was raising four sons on a strict food budget at the time, the cost of attending the weekly meetings and weigh-in was more than I could afford.
I didn't have a lot of confidence in the plan.
My background was the original 1972 Atkins Diet. Carbohydrate restriction was what I knew worked, but since mom was paying, I willingly gave Weight Watchers a fair chance.
I can't remember how much I weighed before going on this Weight Watchers diet, but I was completely shocked at just how well it worked . . .
My background was the original 1972 Atkins Diet. Carbohydrate restriction was what I knew worked, but since mom was paying, I willingly gave Weight Watchers a fair chance.
I can't remember how much I weighed before going on this Weight Watchers diet, but I was completely shocked at just how well it worked . . .
What is the Old Weight Watchers Exchange Plan?
If you're looking for the Old Weight Watchers Exchange Plan, then you already know what it is. For those who don't, I'll explain:
Before Weight Watchers came out with their gimmick of counting points, foods were counted according to servings.
Each serving or portion of food was called an exchange. Within a certain group of foods like:
Before Weight Watchers came out with their gimmick of counting points, foods were counted according to servings.
Each serving or portion of food was called an exchange. Within a certain group of foods like:
- breads
- proteins
- milk
- fats
- vegetables
You were given daily totals for each food group and could spend those exchange totals any way you wished.
There was also a weekly allotment of calories that you could use on condiments, chips, and sweets. The structure made the Weight Watchers Exchange diet easier to follow than the previous version.
There was also a weekly allotment of calories that you could use on condiments, chips, and sweets. The structure made the Weight Watchers Exchange diet easier to follow than the previous version.
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| At 160 calories per ounce, potato chips were simple to work into your Weight Watchers plan. |
Originally, the Weight Watchers diet told you exactly what food group to eat at which meal.
For example: You had to eat one serving of bread at breakfast with your protein. You didn't have a choice as to whether you wanted to save that bread for a sandwich later on.
But this new exchange version that I followed in the '80s gave you much more freedom to create your own Weight Watchers meals than the original Weight Watchers diet did.
To keep track of what you ate during the day, we used an exchange checklist that was handed out at meetings. The checklist gave you the freedom of checking off what you ate and helped you track how much water you drank during the day, so you could make sure that you were meeting all of the minimum nutritional requirements you need.
Since there were weekly restrictions on the amount of eggs, red meat, and cheese you could eat, the checklist made it easy to keep track of those too.
Unlike the current SmartPoints program, the Old Weight Watcher's Exchange Plan was simple and guaranteed that you were eating a healthy, balanced diet.
What Can You Eat on the Old Weight Watchers Exchange Plan?
The following list of food exchanges is what we ate in the '80s.
Keep in mind that many of the diet foods available today were not available in the '80s, so they are not directly included in the following plan. For that reason, I have included the approximate calorie count for each exchange, so you can adapt the following weight-loss plan to fit in with your tastes, preferences, and lifestyle.
Also, note that this is not the Quick Start Diet program that came out much later.
If you're looking for the plan that introduced floating exchanges, click on the link in the above paragraph. In that post, I talk about the three quick-start programs I am aware of, lay out the formula for each one, and briefly explain how Weight Watchers eventually evolved into the points system they use today.
In this post, I'm going to talk about the exchange diet that I know very well.
Although there are a lot of similarities between the two Weight Watchers plans, the Quick Start programs are quite different. They don't have as much structure and are far easier to abuse than this one is.
Keep in mind that many of the diet foods available today were not available in the '80s, so they are not directly included in the following plan. For that reason, I have included the approximate calorie count for each exchange, so you can adapt the following weight-loss plan to fit in with your tastes, preferences, and lifestyle.
Also, note that this is not the Quick Start Diet program that came out much later.
If you're looking for the plan that introduced floating exchanges, click on the link in the above paragraph. In that post, I talk about the three quick-start programs I am aware of, lay out the formula for each one, and briefly explain how Weight Watchers eventually evolved into the points system they use today.
In this post, I'm going to talk about the exchange diet that I know very well.
Although there are a lot of similarities between the two Weight Watchers plans, the Quick Start programs are quite different. They don't have as much structure and are far easier to abuse than this one is.
Here is the Old Weight Watchers Exchange Plan:
Protein: 9 exchanges for women, 12 for men.
One protein exchange was:
(However, I never actually did it that way. I just sauteed it in a skillet, drained the grease, and still lost the weight I needed to lose.)
One protein exchange was:
- 1-ounce of cooked meat or poultry
- 1-1/2 ounces fish or shellfish
- 1/4 cup tuna
- 1/4 cup cottage cheese
- 1 egg
- 1-ounce of low-fat cheese like skim-milk mozzarella or Parmesan cheese
- meat
- fish
- skinless poultry
- boiled
- steamed
- grilled
- baked on a rack
- broiled
(However, I never actually did it that way. I just sauteed it in a skillet, drained the grease, and still lost the weight I needed to lose.)
A protein exchange was equal to 70 calories.
All of the serving portions within this group were approximately the same number of calories. This is why you didn't have to count any calories. The exchanges do that for you.
To make counting poultry exchanges easier:
In addition:
A quarter-cup of shredded or finely diced cooked meat or poultry was also 1 exchange.
All of the serving portions within this group were approximately the same number of calories. This is why you didn't have to count any calories. The exchanges do that for you.
To make counting poultry exchanges easier:
- 3-ounces of raw dark-meat poultry with bone
- or 2-ounces of raw poultry breast with bone
In addition:
- 4-ounces of raw boneless meat or poultry
- or 6-ounces of fish or shellfish
A quarter-cup of shredded or finely diced cooked meat or poultry was also 1 exchange.
One serving of liver per week was mandatory.
So was 3 servings of fish.
Eggs and hard cheese were limited to 4 exchanges per week.
Red meat was limited to 12-ounces per week.
The limitations were due to the amount of cholesterol in those foods. At that time, it was thought that excess dietary cholesterol caused blood cholesterol levels to rise.
Today, that has been scientifically proven to be false, so many people who have returned to this plan have ignored these strict weekly regulations for limiting cholesterol intake, and they have still been very successful in losing weight.
So was 3 servings of fish.
Eggs and hard cheese were limited to 4 exchanges per week.
Red meat was limited to 12-ounces per week.
The limitations were due to the amount of cholesterol in those foods. At that time, it was thought that excess dietary cholesterol caused blood cholesterol levels to rise.
Today, that has been scientifically proven to be false, so many people who have returned to this plan have ignored these strict weekly regulations for limiting cholesterol intake, and they have still been very successful in losing weight.
Milk: 2 exchanges for all adults, 3 exchanges for youth.
One milk exchange was:
A milk exchange was equal to 90 calories.
Later on, when the Quick Start program was implemented, a workaround for using low-fat milk was introduced. But in this initial exchange program, we were only allowed to use non-fat milk.
I did try to drink the non-fat milk allowed, but it was pretty disgusting, so I started choosing the pudding, diet hot cocoa, and Weight Watchers' brand ice cream instead.
One milk exchange was:
- 1 cup non-fat milk
- 1/3 cup of non-fat dry milk powder
- 1/2 cup non-fat evaporated milk
- 1 cup non-fat plain yogurt
- 1/2 cup reduced-calorie pudding made with non-fat milk
- 1 cup "diet" hot chocolate made with non-fat milk
A milk exchange was equal to 90 calories.
Later on, when the Quick Start program was implemented, a workaround for using low-fat milk was introduced. But in this initial exchange program, we were only allowed to use non-fat milk.
I did try to drink the non-fat milk allowed, but it was pretty disgusting, so I started choosing the pudding, diet hot cocoa, and Weight Watchers' brand ice cream instead.
Non-starchy Vegetables: 4 exchanges minimum.
Non-starchy vegetables could be eaten freely, but the minimum had to be eaten every day.
Non-starchy vegetables include:
alfalfa sprouts
artichoke hearts
asparagus
bamboo shoots
bean sprouts
beet greens
bok choy
broccoli
brussels sprouts
cabbage
cauliflower
celery
chives
collard greens
cucumber
eggplant
green beans
kale
leeks
lettuce
mushrooms
okra
onions
peppers
pumpkin
radishes
sauerkraut
scallions
snow peas
spaghetti squash
spinach
summer squash
swiss chard
tomato
turnips
wax beans (yellow)
zucchini squash
An exchange was:
Starchy vegetables like corn, peas, potatoes, winter squash, and traditional mixed vegetables (canned or frozen) were part of the bread exchange due to the number of carbohydrates and calories they have.
Non-starchy vegetables could be eaten freely, but the minimum had to be eaten every day.
Non-starchy vegetables include:
alfalfa sprouts
artichoke hearts
asparagus
bamboo shoots
bean sprouts
beet greens
bok choy
broccoli
brussels sprouts
cabbage
cauliflower
celery
chives
collard greens
cucumber
eggplant
green beans
kale
leeks
lettuce
mushrooms
okra
onions
peppers
pumpkin
radishes
sauerkraut
scallions
snow peas
spaghetti squash
spinach
summer squash
swiss chard
tomato
turnips
wax beans (yellow)
zucchini squash
An exchange was:
- 1 cup of leafy greens
- 1/2 cup of cooked or raw non-starchy vegetables
- 1/2 cup vegetable juice
Starchy vegetables like corn, peas, potatoes, winter squash, and traditional mixed vegetables (canned or frozen) were part of the bread exchange due to the number of carbohydrates and calories they have.
Fruit: 3 exchanges for women, 5 for men.
Medium-sized fruits like apples and oranges were 1 exchange.
Small fruits such as apricots, plums, and tangerines were 1/2 of a fruit exchange.
One-half of a grapefruit or 1/2 of a medium banana was one exchange.
Grapes were about 15 grapes, if I remember correctly.
Frozen or canned fruits were 1/2 cup per exchange, but they had to be unsweetened or packed in juice.
Splenda-sweetened canned fruit didn't exist back then, but would probably be allowed today.
A fruit exchange was equal to 60 calories.
Medium-sized fruits like apples and oranges were 1 exchange.
Small fruits such as apricots, plums, and tangerines were 1/2 of a fruit exchange.
One-half of a grapefruit or 1/2 of a medium banana was one exchange.
Grapes were about 15 grapes, if I remember correctly.
Frozen or canned fruits were 1/2 cup per exchange, but they had to be unsweetened or packed in juice.
Splenda-sweetened canned fruit didn't exist back then, but would probably be allowed today.
A fruit exchange was equal to 60 calories.
Bread: 2 to 3 exchanges for women, 4 for men.
Most of us who came from a low-carb background tried to stick to the lower amount of bread exchanges, eating 3 servings of bread only occasionally. Since breads and rolls come in different sizes, we were counseled to purchase bread that contained 80 calories or less per serving.
Bread can be a bit tricky, due to the size of the loaf, the amount of air in the bread, and any extras it has like raisins.
A bread exchange contained 80 calories.
Most of us who came from a low-carb background tried to stick to the lower amount of bread exchanges, eating 3 servings of bread only occasionally. Since breads and rolls come in different sizes, we were counseled to purchase bread that contained 80 calories or less per serving.
Bread can be a bit tricky, due to the size of the loaf, the amount of air in the bread, and any extras it has like raisins.
A bread exchange contained 80 calories.
The serving size of breads and rolls was:
3/4 of an ounce
The reason for this odd serving size was because 3 tablespoons flour was the standard exchange they measured breads by.
Most dark breads back then were not really made from whole wheat flour or whole grains. They were made with all-purpose flour that was colored brown, so the loaf was light. A 1-pound loaf of bread was typical.
If you went with a low-calorie bread, which was popular at the time, you could eat 2 slices for one exchange, provided the bread didn't exceed 40 calories per slice.
3/4 of an ounce
The reason for this odd serving size was because 3 tablespoons flour was the standard exchange they measured breads by.
Most dark breads back then were not really made from whole wheat flour or whole grains. They were made with all-purpose flour that was colored brown, so the loaf was light. A 1-pound loaf of bread was typical.
If you went with a low-calorie bread, which was popular at the time, you could eat 2 slices for one exchange, provided the bread didn't exceed 40 calories per slice.
Small hamburger buns and hot dog buns (the cheap, soft, fluffy kind) were 1-1/2 exchanges, while the large adult-sized buns are 2 servings.
Some Weight Watchers leaders balked at that idea and told us to ignore the calorie count, but that wasn't how the reading materials told us to approach the plan. Small buns back then were only 120 calories, so a lot of us ignored the leadership and counted them as 1-1/2 exchanges instead of two.
Large burger buns or higher-quality hot-dog buns were heavier and more calorie-dense, which is why they were 2 exchanges.
Higher-calorie breads, such as English muffins, were also 2 exchanges, but you could eat 1/2 a muffin for 1 exchange at breakfast.
Some Weight Watchers leaders balked at that idea and told us to ignore the calorie count, but that wasn't how the reading materials told us to approach the plan. Small buns back then were only 120 calories, so a lot of us ignored the leadership and counted them as 1-1/2 exchanges instead of two.
Large burger buns or higher-quality hot-dog buns were heavier and more calorie-dense, which is why they were 2 exchanges.
Higher-calorie breads, such as English muffins, were also 2 exchanges, but you could eat 1/2 a muffin for 1 exchange at breakfast.
Cold cereals, crackers, and dry pasta was also 3/4-ounce per exchange.
You could have 1/2-cup cooked cereal, pasta, or rice.
Potatoes were 3-ounces per exchange, so a medium 6-ounce baked potato was 2 bread exchanges.
Other options were:
You could have 1/2-cup cooked cereal, pasta, or rice.
Potatoes were 3-ounces per exchange, so a medium 6-ounce baked potato was 2 bread exchanges.
Other options were:
- 1/4-cup cooked beans, lentils, or dried peas
- small 4-inch pancake
- 1/2-cup mixed vegetables
- 2- to 3-cups air-popped popcorn
Lack of choices in the bread category wasn't because a particular food wasn't nutritious or was fattening. Allowable items were limited to individual foods that Weight Watchers personnel had studied and evaluated for their nutritional content when compared to bread.
When I first started the program, for example, tortillas and taco shells were not allowed. Later on, a corn tortilla or hard taco shell was added for 1 exchange, as was a small 6-inch flour tortilla.
Fats: 3 servings per day for both men and women
A fat exchange was:
1 teaspoon of butter, margarine, oil, or mayonnaise
Reduced-calorie fats like tub margarine and light mayonnaise were 2 teaspoons per exchange.
Reduced-calorie products are whipped with water, milk, or extra air to make them lighter, fluffy, and cover a larger area when spread on toast or crackers. They don't work well in baking due to the extra liquid and reduced-fat content but were nice to spread on bread or vegetables.
Salad dressing was also 2 teaspoons per exchange since dressings often contain other liquids besides oil or mayonnaise.
A fat exchange was 40 calories.
When I first started the program, for example, tortillas and taco shells were not allowed. Later on, a corn tortilla or hard taco shell was added for 1 exchange, as was a small 6-inch flour tortilla.
Fats: 3 servings per day for both men and women
A fat exchange was:
1 teaspoon of butter, margarine, oil, or mayonnaise
Reduced-calorie fats like tub margarine and light mayonnaise were 2 teaspoons per exchange.
Reduced-calorie products are whipped with water, milk, or extra air to make them lighter, fluffy, and cover a larger area when spread on toast or crackers. They don't work well in baking due to the extra liquid and reduced-fat content but were nice to spread on bread or vegetables.
Salad dressing was also 2 teaspoons per exchange since dressings often contain other liquids besides oil or mayonnaise.
A fat exchange was 40 calories.
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| Chicken Kabobs: chicken, peppers, onions, and mushrooms |
Daily Calorie Counts for Weight Watchers Meals
The basic diet for women, if you just ate the bare minimum of exchanges required, would be about 1370 calories. The third bread exchange would take your daily total to 1450, and additional vegetables over the minimum would raise it even more.
This made the exchange plan approximately 1500 calories.
The basic diet for men contained about 1860 calories.
Traditional low-calorie diets were 1200 calories per day back then, so the Weight Watchers Exchange Plan allowed more food than your average weight-loss diet, which many dieters found very attractive.
Despite the higher calorie count, the diet worked very well. I was able to get down to 160 pounds quite effortlessly before the body started kicking up a fuss and I hit my set point.
Keep in mind, I'm only 5-feet tall, and at that time, Weight Watchers meals didn't have any built-in method for reducing calories as you lost the weight.
You kept the same calorie count throughout your entire weight-loss phase, and there was no help for situations like when your Leptin level decided to tank or when you reached energy balance or set point.
This is the point where I started to maintain. I didn't know anything about:
Today, I'm much better educated on what's going on physically and what you can expect. What I should have done was simply cut out some of the fruit and bread.
You kept the same calorie count throughout your entire weight-loss phase, and there was no help for situations like when your Leptin level decided to tank or when you reached energy balance or set point.
This is the point where I started to maintain. I didn't know anything about:
- Leptin levels
- effects of yo-yo dieting on the body
- the way the body defends it's fat storage
- how the body reacts after you lose a lot of weight
- how many calories it took to maintain 115 pounds
Today, I'm much better educated on what's going on physically and what you can expect. What I should have done was simply cut out some of the fruit and bread.
Weekly Extra Calories Allowed
In addition to the basic diet, the plan also allows for up to 550 extra calories per week that can be spent on anything you like. These extra calories amount to 75 calories per day.
These calories will bump your daily calorie totals for all Weight Watchers foods to about:
Carbohydrates were much lower than your typical 1200 calorie diet and about one-half of a standard American diet, as defined by today's standards.
This was during the time when the basic four food groups were considered the ultimate authority on nutrition, so people didn't eat as many carbs as they do today.
These calories will bump your daily calorie totals for all Weight Watchers foods to about:
- 1445 to 1525 for women
- 1935 for men
Carbohydrates were much lower than your typical 1200 calorie diet and about one-half of a standard American diet, as defined by today's standards.
This was during the time when the basic four food groups were considered the ultimate authority on nutrition, so people didn't eat as many carbs as they do today.
The extra weekly calories Weight Watchers allowed were for small amounts of condiments, a bit of real sugar, or anything that wasn't on the list like potato chips and even cake, but you could also spend your extra calories on another exchange per day if you were still hungry.
As the exchange plan began to evolve with the Quick Start era, the extra calories drastically increased, but when I first started the Weight Watchers Exchange Plan, they were only 550 per week, about what you'd spend on an average slice of cake.
That wasn't much when you consider how sparse the exchange lists were back then, but learning how to combine exchanges into recipes and how to count the different exchanges in a product helped a lot.
As the exchange plan began to evolve with the Quick Start era, the extra calories drastically increased, but when I first started the Weight Watchers Exchange Plan, they were only 550 per week, about what you'd spend on an average slice of cake.
That wasn't much when you consider how sparse the exchange lists were back then, but learning how to combine exchanges into recipes and how to count the different exchanges in a product helped a lot.
Weekly calories could be spread throughout the week, some of them saved until the weekend, or spent all at once on a slice of birthday cake or a nice evening out.
Calories, however, cannot be rolled over into the next week. That would be stretching the rules a bit too far. The body will store all of the calories you don't use within a day or two.
The idea is to exchange your daily habits and lifestyle for something healthier.
Calories, however, cannot be rolled over into the next week. That would be stretching the rules a bit too far. The body will store all of the calories you don't use within a day or two.
The idea is to exchange your daily habits and lifestyle for something healthier.
Free Weight Watchers Checklist
I have been searching online for quite some time to find the original Weight Watchers Checklist that specifically deals with the original exchanges and limitations that worked for me, but most people don't remember that checklist.
Most people remember the Quick Start Weight Watchers plan instead.
There are a few of the Quick Start checklists available online. They have fewer exchange boxes since Quick Start gave you the freedom to use floating exchanges.
The original Weight Watchers Exchange Program did not.
Most people remember the Quick Start Weight Watchers plan instead.
There are a few of the Quick Start checklists available online. They have fewer exchange boxes since Quick Start gave you the freedom to use floating exchanges.
The original Weight Watchers Exchange Program did not.
One of our readers was kind enough to design a checklist for me with some added information and tips. It's based on the Quick Start Program, but the chart is big enough that you can easily add the extra boxes you need if you want to print it out and use it with the exchanges I've listed above.
Combining Exchanges in a Recipe or Food Product
Combining exchanges is where a lot of people get confused.
By itself, the exchange lists were simple to follow. That wasn't real life though.
People wanted to know how to count the exchanges when eating out, as well as how do you convert your favorite recipes into Weight Watchers exchanges?
By itself, the exchange lists were simple to follow. That wasn't real life though.
People wanted to know how to count the exchanges when eating out, as well as how do you convert your favorite recipes into Weight Watchers exchanges?
It wasn't complicated to do, but it was definitely different than most people were used to, and it took a bit of math to figure it out.
The exchanges were based on the diabetic exchange program, but since most people weren't diabetics, they had to learn how to use exchanges in recipes and products.
For example:
If you whipped up a batch of muffins, those muffins would include flour, milk, fat, an egg, some sugar, and maybe some mashed fruit or vegetable. You would have to figure out the total number of exchanges each ingredient added to the entire recipe and then divide those totals by the number of servings the recipe made.
The exchanges were based on the diabetic exchange program, but since most people weren't diabetics, they had to learn how to use exchanges in recipes and products.
For example:
If you whipped up a batch of muffins, those muffins would include flour, milk, fat, an egg, some sugar, and maybe some mashed fruit or vegetable. You would have to figure out the total number of exchanges each ingredient added to the entire recipe and then divide those totals by the number of servings the recipe made.
Weight Watchers recipes and products made that chore easier by telling you how to count the recipe or product in your daily totals, but if you wanted to convert your own recipes into exchanges, there really wasn't a best way to do that.
For me, it was easier to take everything in the recipe that didn't easily divide by 4 (a quarter of an exchange) and place it into my weekly extra calories. It created fewer headaches and frustrations doing it that way.
For me, it was easier to take everything in the recipe that didn't easily divide by 4 (a quarter of an exchange) and place it into my weekly extra calories. It created fewer headaches and frustrations doing it that way.
Recipes do have to be played with a bit to make them fit nicely into the formula.
You'll find the same thing with products like tomato sauce that don't fit the basics.
Back then, we used canned tomatoes whipped up in the blender for a sugar-free tomato sauce, but it wasn't as convenient, nor tasty as the real thing. It took several hours to boil a spaghetti sauce down to the point where it was thick enough to use.
You'll find the same thing with products like tomato sauce that don't fit the basics.
Back then, we used canned tomatoes whipped up in the blender for a sugar-free tomato sauce, but it wasn't as convenient, nor tasty as the real thing. It took several hours to boil a spaghetti sauce down to the point where it was thick enough to use.
Later on, the Quick Start program helped us to work those kinds of things into our daily totals, but initially, we had to get pretty creative to make the Weight Watchers diet work.
The Weight Watchers Quick Start Program
In doing research on the Quick Start Program, I found a lot of people on the web who just used the calories assigned to each exchange section and built their own list of portion sizes and exchanges from that.
Many of them have told me that it's working quite well for them doing it that way.
Many of them have told me that it's working quite well for them doing it that way.
There is a lot of conflicting information about the Quick Start Programs on the web, however. People remember different things. This is because the Weight Watchers Exchange diets were actually divided into three different programs.
There was the Weight Watchers Quick Start Program, and then
Quick Start Plus followed a year or two later. Still later, a third program surfaced.
After reading through several forum posts and visiting the various links that people provided there, I've been able to piece together what the parameters for those different diets were.
There was the Weight Watchers Quick Start Program, and then
Quick Start Plus followed a year or two later. Still later, a third program surfaced.
After reading through several forum posts and visiting the various links that people provided there, I've been able to piece together what the parameters for those different diets were.
In an upcoming post, I plan to talk about these Quick Start programs, especially since most people looking for the Old Weight Watchers Exchange Program are actually looking for one of the Quick Start diets instead.
If you haven't subscribed to my blog by email, you might want to do that, so you don't miss that post.
I'm a great lover of the food exchange diets, too. I know I did very well on Weight Watchers when they were the food exchange diet. I really lost my weight. But once they introduced the points system, nearly all my weight went right back on. I really struggled with Weight Watchers. I remember looking high and low for their food exchange on the internet. The only other place was to go to Amazon and buy the older cookbooks that have the exchange system but then I came across Kim Bensen's Weight Loss Program a couple of years ago. It was what I had been looking for. And the weight started to come off again. To this day, I have lost 145 pounds and still have some more to go. It is a really good program and is a lot (and I mean a lot) like Weight Watchers old program. You can even tweak it to be high protein (which is what I do) or high carbs or balanced. I'm really glad that I came across it. Here is the website to check out. www.kimbensen.com. I think that you might be very pleased.
ReplyDeleteI was so inspired by your comment that I ordered Kim Benson's book from the library. Good job on the weight loss.
DeleteI have found all of the info I need on the web. Although, the old cookbooks would have been quicker and easier.
ReplyDeleteI wrote the Weight Watcher's posts because I get a lot of email from folks looking for the various older Weight Watchers programs and wondering if I had any of the info. I didn't write them as a recommendation, although having gone on both exchange and points programs throughout my life, I do prefer the older versions of the WW plan.
ReplyDeleteWhen I reached 160 pounds on this particular exchange plan, my hunger level suddenly went through the roof. I started thinking about food all of the time and had other signs of starvation mode as well. From my experience with low-carb diets and Lyle McDonald's bodybuilding forum, I learned about Leptin levels crashing during dieting and how some people need to take a "break" from dieting when that happens. Since I didn't know about leptin when doing the WW exchange plan, I simply quit the diet and went back to eating unconsciously instead of moving to a manageable maintenance plan.
If I had it all to do over again, I would have figured out what it took to maintain my losses. I didn't, so I don't really feel qualified to tell others how to maintain their weight. All I can do is share my individual experiences or share how a certain diet program is structured and supposed to work.
On low carb, I found that drastically lowering calories was the only way I could get the weight off further, once that magical number of 160 was hit again. After crunching the numbers and taking a realistic look at what it would take to get down to 125 and stay there, I decided that for me, it wasn't worth being hungry all the time for the rest of my life. My maintenance calories would have been far too low to be comfortable.
Over the past couple of years, I've been investigating a wide variety of diets and taking a hard look at where I've been, where I am now. I've learned that low-carb diets (20 grams per day type) really upset our bodies at the cellular and instinctual level. It brings out the body's need for survival, but that can happen with any diet if calorie restriction is kept up long enough. The problem of the body wanting to refill its fat stores isn't really particular to low carb. I just have more experience with low carb than balanced diets.
ReplyDeletePoints totally ignores nutrition and doesn't teach people how to feed the body what it needs to functions correctly. From what I've seen, watching people go on-and-off of the various points programs, I think the body adapts much quicker than it does with the older programs. People just don't lose the weight. Plus, they're hungry. Protein is low, fats are low, and the body thinks it's in a famine situation.
The older WW programs were super nutritious and well-balanced, although today, I think they were too low in fat. Broiling your hamburger meat is a bit extreme. By "fat and fiber" that you mentioned in the above comment, do you mean their old low-glycemic diet? The one that high in fiber to keep you full? I never tried that one.
Leptin drops eventually on any diet, but you can bump levels back up by eating a meal high in carbs. That's the theory behind cheat meals. I've also seen people experience good results by staggering the number of carbs and calories they eat each day. Keeps the body guessing, and Leptin doesn't drop like a rock the way it does with typical low-calorie or very low-carb diets.
Today, I have Graves Disease and find it difficult to lose weight at all. While 90 percent of those with this problem lose weight and become skinny skinny, 10 percent of us go completely the other way. The body packs on the pounds in an effort to survive the side-effects of the increased metabolism, so I'm almost right back when I started from in 2007.
What I've learned over the years is that no matter what you do, the body adapts to it, sooner or later. Those who succeed in carving off the weight and maintaining, often don't have a lot of weight to lose initially. Maybe 50 pounds or less. They reach maintenance before the body figures out what they're doing. Those of us who are severely obese aren't as lucky. The body puts on the brakes long before we reach a healthy weight.
I'm seriously considering creating a "back into a healthy diet" plan, similar to the Weight Watchers exchange programs, where I can make small lifetime changes and head in that direction, rather than shocking the body all at once by dieting. But I don't know. For 2 months now, I've been eating half portions, but the weight hasn't budged. I'm as confused as what to do as everyone else.
I have bought all the older versions of Weight Watchers cookbooks when they were the food exchange diet. Each one has the breakdown of the food exchange program. I even created a file of other food exchange diets as well. You can find the older WW cookbooks on Amazon. It's better to stay on the "healthy" side when taking the weight. That way it isn't too much of a shock to the bodily system. Exchange system is the safest way to go. Points??????? I'm not to crazy about. You can also try TOPS(Take off Pounds Sensibly). 1. They are cheaper and 2. They use the food exchange system. Good Luck everyone.
ReplyDeleteI really appreciate your comment and insights. I tried looking for the old WW cookbooks last year at garage sales, but didn't find any here. I'll have to look for them on Amazon. Thanks. Didn't know that TOPS used an exchange plan. That's great to know.
DeleteI agree. The older versions of Weight Watchers were a lot better because they were based off of the food exchange diet. Doing half portions is not the best thing to do. I have the older Weight Watchers cookbooks that have the breakdown of the exchanges. Another good book to check into is called HELP (Healthy Exchanges Lifetime Plan) There are a couple of programs that are out there that use the Food Exchange System. 1. Kim Bensen's Weight Loss (this is a lot like the Weight Watchers Program when they were the food exchange diet). You can find her plan online. You can do it online or you can purchase the plan through the site. TOPS is another food exchange program that can be done online or through their meetings. Good luck on your efforts. I hope this information helps everyone who prefer the food exchange diet.
ReplyDeleteThank you so much for your comment, info, and insights. I'm going to look into your suggestions. I really appreciate you sharing about the other exchange programs you're aware of. That's extremely helpful.
DeleteUsing the WW Quick Success Program Cookbook as a program guide & using the maximum food exchanges and averaging in weekly optional calories divided by 7, the calorie breakdown per progressive weeks is:
ReplyDelete1080 calories Week 1
1170 calories Week 2
1190 calories Week 3
1200 calories Week 4
1300 calories Week 5 and beyond
Based on WW data:
1 Fruit Ex = 60 c
1 Fat Ex = 40 c
1 Protein Ex = 70 c
1 Bread Ex = 80 c
1 Milk Ex = 90 c
Thank you so much for sharing all of that. That was really helpful!
ReplyDeleteThis is additional information to my May 31, 2016 post. In my previous post where I mention Kim Bensen's Weight Loss Program. She also does her meetings online now as well. This is really good especially if you don't live in the Shelton, CT area. Most of her meetings (both past and current) are accessible through her website. And if you join the program you have full access to everything there. I have now done her program now for a few years and have lost a little more than 200 lbs. It's one of the best food exchange diet that I know of. And I so enjoy her online meetings. Very encouraging and motivational. Check it out and see for yourself.
ReplyDeleteThanks.
DeleteI have a strong dislike for plans that have you document every morsel you take in and generally does not end in success. I too, have found excellent results in the past using the old WW exchange program, however I really need something app based to keep me on track. I just found the T.O.P.S. Food exchange app and for a small fee I can now track my exchanges just like I did in the old WW program. Loving it!!!!
ReplyDeleteThanks for sharing that. I don't know a lot about phone apps.
DeleteTOPS is the Real Deal…
Deletedoes anyone have the actual weight watchers diet from 1992. i used it after the birth of my daughter and lost 20 lbs. it was the only thing that worked for me because it listed what you were supposed to eat for breakfast, lunch and dinner for the 8 weeks on the diet. it was rigid and it worked for me. i can't have choices or points. i have to be told what to eat and when. my sister had it and copied it for me and i lost it somehow. i called weight watchers and they told me they couldn't give it to me, it no longer exists. I remember it was in a pamphlet form? can anyone help me with this?
ReplyDeletei wrote the above post. I didn't know it would list me as unknown. my email is terry061957@gmail.com i am not an experienced blogger or have a blog so please contact me via this email if you can help me with this original ww diet. thanks
DeleteI loved the old weight watchers exchange plan, and after reading this article and finding pages that I can print out on Google, I am stoked about starting it again! But I have a question… How do we know how to count foods that maybe didn’t exist back in the 80s, or at least, weren’t very popular? For instance, I use almond milk. Is that a protein? It’s not dairy, so I don’t exactly know how to fit it in.
ReplyDeleteAlmond milk is difficult to fit. It's the water that you soak almonds in. Protein is less than 2 grams per cup, so it's not a good source of protein. Calories are 60, while skim milk is 90. Do you use it everyday?
DeleteYes, I usually do. I am either adding a bit into oatmeal or using it for cold cereal. I did not use dairy milk.
DeleteAt some point i recall
ReplyDeletePeanut butter being allowed in place of fat. Anyone remember the conversion ( how many tsp or Tbls of peanut butter = one serving of days)?
Thanks,
sslawlor@optonline.net
I remember that too. I seem to remember it could be either a protein or a fat. 🤔 Or was it both? Have you found the answer?
DeleteThere's 90 calories in a tablespoon of peanut butter, so I'm "guessing" that it was 1 protein and 1 fat. Don't know for sure, though.
DeleteThat was it. One tablespoon = one protein and one fat
DeleteNot days! "Fats! Darn autocorrect.
ReplyDelete.
ReplyDeleteI can remember eating peanut butter on a graham crackers, but not how much fat that was.
DeleteHi, the plan in the UK was it different to the US we had to weigh everything, I see this plan has measuring in cups. Just wondering if anyone remembers the UK version where potatoes was only allowed on week 3 baked beans in tomato sauce was either a bread or a protein ( 3oz was either 1 bread or 1 protein and daily protein allowance was 6oz. Cottage cheese was 2oz was 1 protein, thanks for any advice
ReplyDeleteI didn't know that. Thanks for sharing. Hopefully someone will be able to answer your questions.
DeleteDoes anyone remember the Weight Watchers Fat & Fiber plan? It was introduced somewhere between 1993 and 1996, if I remember correctly. You could have a certain number of fat grams per day, and as much fiber as you wanted as long as you hit a certain minimum grams per day. I think that plan only lasted a year, so it was probably either unpopular, unsuccessful, or both. In fact, I'm pretty sure when they introduced it they gave us the choice of going on that plan or remaining on the exchange plan.
ReplyDeleteI have a copy of the fat and fibre plan, it was in a pack that bought on eBay, I am in the uk but this was from the USA
DeleteI am sooooo happy to find this. I lost 75 lbs on this plan and maybe the quick start later. But I have been having so much trouble on the Points plan ever since it came out. I started it again about 3 weeks ago, only to gain weight and I mentioned to a friend that I wish I could find the old exchange program because I remember it worked so well. Now, mind you, I was in my 30's at the time and am now in my 60's but I should be able to some weight. So I started this a couple of days ago and I feel better already. I need the discipline. So I'm off to a great start. Can't wait to weigh in next week! Debbie
ReplyDeleteSo glad that you found us. And thank you for sharing your past experience with the exchange plans. Hope things go well for you.
DeleteHello everybody did the orginal WW PLAN back in London 1970s great lost all the weig 5
ReplyDeleteds gai
Thanks for sharing your experience.
DeleteGained it back when come to USA chicago 1993 lost 77 pounds since then put on off now started the old weight program exchanges not hungry no cravings
ReplyDeleteCells have memory i am totally convinced my body remembers my food exchange success and wants it to repeat it
WW NOW. is too make money
Less and less people are getting to their goal to much choices
Good luck to everbody
I believe the body remembers too. Thanks for sharing that insight. Glad to hear the old weight watcher program exchanges is working for you. No hunger is definitely the key to success.
DeleteThanks everyone for all the informative input. So glad I found this forum. In 1988 I gained 50 pounds in the process of quitting smoking. In 1990 I joined weight watchers and lost 50 pounds, following it faithfully, attending meetings every week. Now here I am, 2021, 65 years old, 20 pounds overweight, partly due to complications of covid! I too want to follow the plan that worked for me 30 years ago. Going forward, I am planning on attending WW meetings, (which I think are invaluable) but quietly I will follow the plan that best worked for me, the 1990 exchange plan. I have been looking online for all the information I can gather to go forward. Wish me luck!
ReplyDeleteThank you so much for sharing your past experience with the old Weight Watchers Exchange Plan. Good luck! And let us know how it goes!
DeleteTHIS WAS EXACTLY WHAT I WAS LOOKING FOR THANK YOUUUUU!!!
ReplyDeleteYou're welcome. I'm glad that we could be of help!
DeleteThe last time I was successful in losing weight was with this exchange plan. Its wonderful bc no food groups are off limits so you do t feel deprived and then obsess about having fruit! Or having meat! Or a piece of bread! I hate the points stuff...it created a food obsession for me! Do you guys have a secret Facebook page where we can all talk and maybe meet and share recipes etc?
ReplyDeleteThanks so much for sharing your experience. I really appreciate you taking the time to comment. I do not have an old Weight Watchers Facebook page.
DeleteThat is how I feel. Totally obsessed with the foods that are not on the zero point list. I haven't had dairy in two weeks because it is high in points. Not good for me because I am in a weird state of mourning over lost foods.
DeleteThrilled and delighted to discover this!
ReplyDeleteThanks! I'm glad you found the article useful!
DeleteI also am very excited too see this I'm going to print this and get started again. Iv'e tried the programs on line and get overwelmed with not being able to find my answers in a pamplet, and then go online and try find, and i'd give up. I started weight watchers when I was 15, always always had success. Tonight I tried to get signed up and it's all computer. Thank you
ReplyDeleteI wish you luck.
DeleteHelp! I only have my work computer and cannot download anything! Looking for any downloads on the exchange program, recipes, especially the vegetable soup! I loved this period of WW and the books are so expensive on Ebay and Amazon! I am just starting to look at our second hand stores and hoping to find them there! Feel free to email me whatever you have at pkmaxwell@hormel.com! Thank you!!!
ReplyDeleteThank you for all of this! I have plenty of old WW plans and agree the older ones are the best! Where can I find the planners for the old quick start program?
ReplyDeleteI’m so thankful I was able to find your blog and this information specifically. On August 15th I decided I would go “old school” and do what I knew worked for me. The original exchange program. Finding this blog gave me the tools I needed to regain control of the direction I was heading in (depression from another failed attempt and defeat)
ReplyDeleteI’ve been on every diet under the sun since the 80’s. Some worked (as many of us know) for short periods and eventually I’d give up. I’m so happy to report that today is day 8 for me and I’ve lost 7 lbs! I haven’t lost 7 lbs in a week since I was about 19 years old on this original weight watchers exchange program!! Best of all I feel relaxed, confident, and no longer confused about what to do next. Thank you for this blog post and giving me back hope!
Deb
You're so very welcome. I'm glad that I could be of help; and thanks for sharing your results! You're off to a great start!
DeleteTHANK YOU!!!!! This is exactly what I was looking for - I don't want to go all "Noom", or calorie counting, or keto, or whatevs, I just want to eat moderately, balanced, across all food groups. When I was having chemo in the 1990's, the nutritionist was going to spend 30 minutes with me outlining a food plan. I told her I was on the WW exchange plan and she said, "perfect, just follow the maintenance levels for a healthy diet." A 30-minute session became 30-seconds, because WW's plan was so good. These exchange amounts, plus the tracking sheet I just made will be exactly what I need to get back on track. Thanks again!
ReplyDeleteYou're welcome! I'm so glad I could be of help.
DeleteHi I just read this whole page…I’m 💯 with everyone about 1990’s weight watchers! I can’t seem to find the exchange list tho..can anyone help me?
DeleteI can't find it either, and I really want to use it!
DeleteI love the old exchange program. I recently found the exchange lists and old Weight Watchers cookbooks can be checked out from Internet Archive. Just search for Weight Watchers. https://archive.org
ReplyDeleteI would like to find the tracker with exchange boxes to tick off each day that I put on my fridge, could make copies but can’t find it anywhere.
ReplyDeleteMe too! Any luck finding them?
DeleteHi, I don't know if you're still looking for the tracker but I just got one on Etsy. Just search for 90s weightwatchers - it was an instant download for around £4.50.
DeleteHope that's helpful. :)
Hi, I know this is an old blog post but thank you. I've been looking for this for over a decade. It was the only meal plan that ever worked for me.
ReplyDeleteYou're welcome. We have several articles on the old Weight Watchers exchange plans.
ReplyDeleteThis is awesome - thank you. I spent hours going through all of my old WW booklets and trying to put them in order - sometimes not very successfully - there were so many. I didn’t bother with the points booklets as that program is no good. Do you have a list of the programs in order? I have something called the Freedom Plan which I can’t recall what it is and then a fat and fiber and a pasta one, etc. Very confusing and would love to know the order. Will be starting the old exchange program as I did not have that one! Thank you.
ReplyDeleteIt's my understanding that the Freedom Plan was the one right before "points" was introduced. Fat, fiber, and pasta sounds like their low-glycemic plan. They seemed to come out with a new diet every 2 to 3 years, so yeah, it's quite confusing. I'm prediabetic, so I'm using them to help me trim back on carbs without having to resort to Keto.
DeleteHi do have details of the freedom plan. Thank you
DeleteDo you know where we can find the trackers for the old exchange program? You are so very helpful and thank you for this.
ReplyDeleteThe link to the tracker is in the post. Click on the: Weight Watchers' Quick Start Program Checklist in red above.
DeleteI would like to find the WW weekly pamphlets. Week one had certain foods in the various food groups that you could choose for your exchanges. Week 2 would add
ReplyDeletefoods to each group. This would continue each week new foods would be added. It was a great program. Easy to follow.
I can remember I couldn’t wait for the following week with the new items on there. It made it exciting.
Deletei am looking for the 1980's WW veggie soup recipe. you put part of it in the blender, it was so good and filling
ReplyDeleteThanks for all the hard work Vickie, we appreciate you a lot. If there is any info you can mail me I would be grateful. I need to get on to this for health issues and your site is so helpful to me. thank you 😊 suzicameron1@gmail.com
ReplyDelete