This week I will continue to discuss a variety of different types of diets. As this is a continued post from last week. I will further focus on the weight watchers diet and the Mediterranean diet only for this blog post. 

The Weight Watchers Diet:

Link: https://www.medicinenet.com/script/main/art.asp?articlekey=64058

Weight Watchers is a diet plan first developed in the 1960s that encourage weight loss by making healthy food and lifestyle choices. The Weight Watchers plan is based upon the idea that dieting is only one part of a healthy lifestyle. The program stresses the importance of overall mental and physical health and well-being. Weight Watchers does not forbid specific foods or tell people what to eat. There are also no pre-prepared meals or foods to purchase. Instead, people are encouraged to make healthier eating choices and to increase physical activity. Weight Watchers sponsors group meetings in locations throughout the world where members can offer each other encouragement, support, and tips for making healthier lifestyle choices. Weight Watchers offers two diet plans:

• The Points Plan: In the points plan, foods are assigned a certain number of points based on the food’s calorie, total fat, and dietary fibercontent. Participants are allowed to eat any foods they choose and are allotted a certain number of points each day.

• The Core (no-counting) Plan: The core plan is based on the consumption of wholesome foods from all the food groups, including fruits and vegetables, grains and starches, lean meats and poultry, and eggs and dairy products.

The Mediterranean Diet:

Link:  https://www.healthline.com/nutrition/mediterranean-diet-meal-plan

The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960. Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many lifestyle diseases. Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death. There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean Sea and people in different areas may have eaten different foods.

• Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
• Eat in moderation: Poultry, eggs cheese and yogurt.
• Eat only rarely: Red meat
• Don’t eat: Sugar-sweetened beverages, added sugars processed meat, refined grains, refined oils and other highly processed foods.

Avoid These Unhealthy Foods–You should avoid these unhealthy foods and ingredients:

• 
• Added sugar: Soda, candies, ice cream, table sugar and many others.
• Refined grains: White bread, pasta made with refined wheat, etc.
• Trans fats: Found in margarine and various processed foods.
• Refined oils: Soybean oil, canola oil, cottonseed oil and others.
• Processed meat: Processed sausages, hot dogs, etc.
• Highly processed foods: Anything labeled “low-fat” or “diet” or which looks like it was made in a factory.