Most fruits and vegetables are considered "free" foods on Weight Watchers.
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Want to drop a few pounds, but hate that gnawing feeling of hunger? Trying a trusted diet program like Weight Watchers is one way, especially if you lean on the zero-point foods. You read that right: There are tons of free foods on the plan that'll keep those hangry feelings at bay.
Fruits Are Free Foods
In late 2015, Weight Watchers (which recently rebranded as WW) rolled out its new SmartPoints plan, which replaced the old Points Plus system. The result? All fruits have been made zero points in an effort to encourage dieters to eat plenty of fruits and vegetables. And basically, the sky's the limit. Every kind of fresh fruit, frozen fruit and fruit canned in unsweetened juice is free.
However, if a fruit has been dried, sweetened or canned in syrup, then you'll have to count the points (sorry!). If you need some help finding fun fruits to try, check out the USDA's ChooseMyPlate fruit page.
But steer clear of the juice and smoothie fad. You'll not only have to count the points you consume in these drinks, but you could also end up consuming more. As it turns out, drinking food is not nearly as satisfying as chewing it — and science backs this up. A 2015 study in Physiology and Behavior found that those who chewed their food ate less and reported less hunger.
Read more: Why Portion Control Works — And How to Get it Right
Most Vegetables Are Zero Points, Too
If you're a veggie lover and you're considering a weight-loss plan, keep reading. Non-starchy vegetables — such as leafy greens, carrots, tomatoes, green beans, asparagus, onions, broccoli and radishes — are all zero-point foods on the SmartPoints plan, and research proves they're the key to weight loss. According to the Centers for Disease Control and Prevention, a diet focused on fruits and vegetables (plus whole grains, low-fat dairy and lean meats) can help you cut calories.
Vegetables give you a big nutritional bang for your buck, which means you get a lot of nutrients from a small number of calories. They typically have a high water and fiber content as well, which can help you feel fuller for longer. Try adding extra veggies to your morning omelet or your favorite soup to make it more filling (for zero points!).
But know that starchy vegetables — such as potatoes, winter squash, peas and corn — are higher in calories and are not included on the zero points list. However, these higher-calorie veggies are rich in certain nutrients, so don't cut them out completely.
Some Condiments and Snacks Are Free
If your food tastes delicious, you're more likely to stick to your eating plan, right? Well, good news: You can enjoy plenty of flavorings on WW — referred to as flavor boosters — and you can add them for zero points. Fresh and dried herbs, salsa, vinegar, hot sauce, mustard, reduced-sodium soy sauce, capers, citrus juice or zest, pickled jalapeños and unsweetened pickles are all "free" flavor boosters. Some tasty suggestions: Splash roasted veggies with balsamic vinegar, add salsa to a baked potato instead of butter and sour cream and replace mayo with vinegar for a zesty tuna salad.
A few snacks, such as sugar-free gelatin and sugar-free frozen pops, are also considered zero-point foods. And sugar-free beverages are points-free, too. Just remember that these treats might help satisfy your sweet tooth, but they don't carry any nutritional value.
Read more: 7 Tricks to Adjust to Smaller Portions of Food
Portion Size Matters on Weight Watchers
While free foods don't contribute to your points total, remember that many of them still contain calories. For instance, a medium banana contains 105 calories, and a cup of grapes has 104 calories. If you overindulge in fruit because it's a free food, those calories could add up and you could actually sabotage your weight loss. The USDA recommends that adults consume between 1 1/2 and 2 cups of fruit daily. As for veggies, aim to eat 2 1/2 to 3 cups per day.
You'll get minimal calories from the sugar-free treats and beverages on the zero points list, but overconsuming them might hinder your weight-loss efforts as well. In fact, research from the Harvard T. H. Chan School of Public Health notes that artificially sweetened beverages actually contribute to weight gain rather than weight loss, possibly because they affect the reward center in the brain differently from natural sweeteners, which results in cravings.
For the best results on the WW program, enjoy your free points foods to help stay satisfied — but practice moderation, and focus on eating only when you are truly hungry.
FAQs
A sneak peek at ZeroPoint foods
- Non-starchy veggies.
- Fruit.
- Fat-free yogurt and cottage cheese.
- Eggs.
- Fish and shellfish.
- Poultry.
- Tofu and tempeh.
- Corn and popcorn.
(It's a lot harder to eat six chicken breasts than six cookies,) In a carefully monitored clinical trial, members were able to eat zero Points foods, without tracking or measuring, and lose weight successfully. So go ahead and enjoy them!
Can I eat as many zero point foods as I want? ›
The number of points you get in a certain day are determined by your answers. You current weight, your age, if you are breastfeeding, if you are diabetic, what activity level you have. Everyone is given a list of zero point foods. That's right – you can eat as much as you want and not track a point!
What pasta is zero points? ›
Pastas and noodles made with flours from legumes and whole grains will be a ZeroPoint food. We've included them because when these flours are used in place of refined flour, they create a more filling, satisfying, and versatile base for pasta dishes.
Is oatmeal a zero point food? ›
Plain oats—no matter the type—are a ZeroPoint food.
Why are eggs not zero points on Weight Watchers? ›
It doesn't matter what you cook your eggs with or in. Eggs are a ZeroPoint foods so they do not have any Points® values—even in a cake recipe. However other ingredients you're adding to your eggs may have Points, so make sure to track them.
What veggies are not zero points? ›
Other vegetables that are not ZeroPoint foods are:
- Avocados.
- Parsnips.
- Potatoes.
- Sweet potatoes.
- Yams.
- Cassava/Yuca/Manioc.
- Olives.
- Nuts and seeds (including quinoa and other grains)
Weight Watchers Tips, Tricks and Recipes | Why is a medium banana 0 points ...
Can I lose 3 pounds a week on Weight Watchers? ›
In fact, while WW is designed to deliver a healthy, safe and sustainable rate of weight loss of 1-2lbs a week – because research proves that smaller, consistent losses are more likely to result in successful long term weight loss – don't be surprised if, like Leah, you see more in your first few weeks.
Why is fruit not zero points on Weight Watchers? ›
Whole fruit is a ZeroPoint food, but once it becomes part of a smoothie, the experience of “eating” it changes. Research shows that liquids don't promote the same feeling of fullness and satisfaction that solid foods do.
6 Science-Backed Tips to Lose Weight Faster on Weight Watchers — Or Any Diet
- Dig in at breakfast. ...
- Go for protein early in the day. ...
- Look for Mother Nature's seal of approval. ...
- Drink a cup of water before every meal. ...
- Sip some green tea. ...
- Enjoy metabolism-shocking splurges.
Are eggs really a ZeroPoint food? Yes, eggs—including the yolk! —are a ZeroPoint food. (As long as they're prepared with a 0 Points® value cooking spray or sauce.)
What are the best zero-point foods? ›
Your list of ZeroPoint foods includes culinary staples like chicken breast, eggs, non-starchy veggies, beans, and more. These foods were chosen because they help form the foundation of healthy eating patterns. Loading your plate with these ingredients isn't just good for your body—it's great for weight loss.
Can you really eat unlimited fruit on Weight Watchers? ›
As part of that new "PointsPlus" system, a certain number of servings of fruit were automatically factored into your Daily PointsPlus Target. If you eat TOO many fruits, however, you'll be exceeding that number of servings Weight Watchers factored in -- thus you may be eating more calories than you should be.
How many points is a baked potato on WW? ›
Load up a baked potato and dig into a hearty, healthy meal. Start with a small baked potato (4 SmartPoints value), then load it up with one of these 0 SmartPoints value toppings, and dig into a hearty, healthy meal.
Is popcorn a zero point food? ›
Air-fried popcorn is zero points in Weight Watchers!
What cheese is zero points on Weight Watchers? ›
Yoghurt and cottage cheese (specifically plain, 99% fat-freet varieties) have made it onto the list of ZeroPoint food groups because they are nutrient-dense, packed with protein, and great sources of calcium and vitamin D, two key nutrients that are important for bone health.
Is shrimp a zero point food? ›
And the best news of all? Seafood is a zero points food!
What is a good substitute for flour on Weight Watchers? ›
Black beans (for chocolate desserts) and cannellini beans (for other baking) are great substitutes for flour. They'll also boost the amount of protein and fibre in your baking, meaning they'll help you feel fuller for longer, too. One cup of flour can be replaced with 1 cup of pureed beans.
Can you eat too many zero point foods? ›
You might be overeating zero-point foods
This system helps you choose more nutritious foods, but your body doesn't work off of points, it works off of calories. For example, if you've met your points budget for the day, but still feel hungry you're technically allowed to eat as many zero-point foods as you want.
Chicken thighs will have a Points value because this dark meat contains a higher amount of fat than the tenderloin or breast. But that doesn't mean you shouldn't eat them! There's still room for this delicious cut in your Budget.
What veggies are free on Weight Watchers? ›
What counts as a “non-starchy vegetable”?
- Artichoke hearts, without oil.
- Arugula.
- Asparagus.
- Baby corn.
- Bamboo shoots.
- Basil.
- Beet greens.
- Beets.
“Members should be reassured, they can and should continue to enjoy eggs,” Foster says. There is one egg-eating exception to keep in mind, however. “If someone has high 'bad' LDL cholesterol they may be more responsive to cholesterol in their diets,” says Alice H.
What meat is zero point on Weight Watcher? ›
So are we talking about just chicken breasts?
- Chicken breast, skinless.
- Deli meat, skinless chicken or turkey breast only.
- Ground chicken breast.
- Ground turkey, 98% fat-free*
- Ground turkey breast.
- Turkey breast, skinless.
Fruit WILL be ZeroPoint food if it is: Fresh and frozen fruit without added sugars or fats. Canned in water. Canned in sugar-free artificially sweetened syrup.
How many points is a baked potato on Weight Watchers? ›
Load up a baked potato and dig into a hearty, healthy meal. Start with a small baked potato (4 SmartPoints value), then load it up with one of these 0 SmartPoints value toppings, and dig into a hearty, healthy meal.
