In episode 6 of the Easy Nourished Dwelling Podcast, hosts Martha McKinnon and Peter Morrison talk about the newly expanded Zero Factors meals checklist from Weight Watchers. They share private updates, delve into the historical past and evolution of Zero Factors meals, and supply recommendation for each new WW and current members on learn how to navigate the adjustments. The dialog emphasizes the significance of conscious consuming and tuning into one’s physique, encouraging listeners to experiment with the brand new meals checklist whereas being form to themselves.
Key Takeaways
- The expanded Zero Factors meals checklist has generated each pleasure and concern.
- WW Zero Factors meals have developed considerably over time.
- Aware consuming is essential for long-term success in weight administration.
- New members could discover it simpler to adapt to the expanded meals checklist.
- It is very important hearken to your physique and eat when hungry.
- Experimentation with meals selections can result in higher outcomes.
- The size could be a useful information for measuring success.
- Treating the load administration journey like a science experiment will be helpful.
- Consuming when not hungry can hinder progress.
- Being form to oneself is crucial when making any dietary adjustments.
WW Zero Factors Meals Podcast
Video Transcript
Martha McKinnon (00:01)
Hello, welcome to the Easy Nourished Dwelling Podcast. I’m Martha McKinnon and that is my accomplice and brother, Peter Morrison.
Peter Morrison (00:08)
Hello everybody.
Martha McKinnon (00:10)
So at present we’re going to be speaking in regards to the new expanded zero factors meals checklist. However earlier than we get into that, I all the time like to start out on a optimistic word. So what’s going nice in your world? What’s new and good?
Peter Morrison (00:22)
Properly to begin with that is podcast quantity six so we’re strolling the stroll strolling the speaking the stroll strolling the discuss.
Martha McKinnon (00:32)
Stroll into the discuss, we’re doing it. Okay, that’s cool.
Peter Morrison (00:34)
We’re doing it.
And I’ve a pickleball event arising per week from at present, subsequent Saturday. So I’m enthusiastic about that. Wanting ahead to it. Taking part in with the brand new accomplice. So we’ll see the way it goes. I’m going to have a fan membership. There’ll be some relations in attendance. So just a little added strain.
Martha McKinnon (00:45)
Cool. That’s nice. And I perceive you’re going to have a fan membership.
Cool. That’s nice. Congratulations. Is it only a at some point factor?
Peter Morrison (01:06)
Sure, only a at some point factor, it is not going to be televised. No, just a bit event at an area facility in Claremont, California. So yeah. Thanks.
Martha McKinnon (01:08)
That’s nice. So we’ll be cheering for you.
Actually good. So in October, Weight Watchers launched an expanded Zero Factors meals checklist. And so we’ve had a while to be implementing that and taking part in with it. And we’ve had some suggestions from of us round it. And so we simply thought it will be good to speak about it, simply to provide our ideas on what it means. Lots of people are excited. After which there are different people who find themselves just a little apprehensive and anxious that because the checklist will get extra expansive, the danger of overeating and never being as profitable is a risk. I suppose any and all of these issues are true, relying upon your method to it.
Peter Morrison (02:08)
Earlier than we begin in regards to the new up to date zero factors meals checklist, are you able to discuss, I’m curious, has Zero Level Meals all the time been a part of Weight Watchers or is that one thing comparatively new?
Martha McKinnon (02:28)
So I suppose you may go all the way in which again to love early Weight Watchers, which was just like the plan that I began on. We may form of do a fast take a look at Weight Watchers form of by way of the yr. So once I first began Weight Watchers, it wasn’t a factors plan. It was an trade based mostly meals program form of based mostly on the diabetic exchanges. So that you had been entitled to love so many starches, so many proteins, so many dairy a day.
Peter Morrison (02:49)
Okay.
Martha McKinnon (02:55)
And then you definitely would get some restricted non-compulsory energy. However what was thought of like a free meals was like non-starchy greens and some different issues they didn’t really matter, you understand, like vegetable broth (affiliate hyperlink).
Peter Morrison (03:04)
Okay. So by free, you imply you don’t, you didn’t have to trace it?
Martha McKinnon (03:13)
Proper, so that they had been form of there so that you can use in case you had been hungry, you understand, so in order that’s what precipitated folks to eat a whole lot of celery sticks, carrot sticks, like once you had been hungry and also you’d used up all of your exchanges, then you may, name upon veggies. And one factor that basically I form of depended upon once I was hungry again within the day was I’d open a can of inexperienced beans and heat it up after which stir in some salsa.
Peter Morrison (03:18)
Okay. Okay.
Martha McKinnon (03:38)
As a result of so I’d have inexperienced beans and salsa and that might be typically my snack once I had used up all my allotment of meals. So once I was actually wanting to stay to the plan, as a result of once I did initially begin, I used to be very motivated to do it. So yeah, in order that was the primary form of iteration of the one factor that was thought of form of one thing you may eat as a lot as you wanted once you had been hungry.
Peter Morrison (03:46)
Was {that a} satisfying snack? Yeah. Okay.
Martha McKinnon (04:07)
After which with the primary factors plan, there was no free meals. There was no, there have been no zero factors meals, bananas. And so, and I believe Weight Watchers was criticized for that. So for instance, I believe a banana was two factors and so was an Oreo. And you understand, and so I keep in mind once more, being at conferences at the moment the place folks had been of the mindset, I’m not losing two factors on a banana, you understand, once I can have an Oreo, which, you understand, was a battle. And so the primary meals that went to zero in a future iteration, that was, I believe, known as factors plus. Then they launched free. And once more, all of those adjustments messed with folks’s mindsets, relying upon whether or not you’re being profitable or not.
Peter Morrison (04:38)
Once I can have an Oreo.
Martha McKinnon (05:03)
Then fruits and non-starchy greens turned zero factors. So now you couldn’t justify not having the banana, you understand, as an alternative of the Oreo due to the factors concerned. However what occurred with the fruit was that individuals began to love OD on fruit. So lots of people who had been profitable after which began to only overload on fruit began to achieve weight they usually acquired annoyed with the plan.
So it took time to only settle down as a result of now we have to keep in mind that the rules are there to assist us and to supply form of coaching wheels for us to be taught and get to the purpose the place we’re form of regular wholesome eaters. However when you’ve got points round meals and also you’re gaming the system, You realize, there’s a backlash that may occur. You may sabotage your individual success. So, it’s a must to keep in mind that, whereas there are zero factors, it’s to encourage you to eat them as a result of they’re more healthy, nourishing meals, however in addition they nonetheless have energy.
Like a so a banana again once I did the unique trade plan, it was a serving of fruit was half a banana. So it’s nice to have a banana. However in case you begin like freezing bananas, and you understand, pureeing, you understand, placing them within the blender (affiliate hyperlink) and making banana, ice cream, however you’re consuming 4 or 5 of them at a sitting, that’s, that’s like the identical energy as a Huge Mac.
You so that you’ve acquired to only take into account all this stuff that change significantly in measurement too. I imply, you may discover some actually smaller ones and there’s some actually fairly giant ones too.
Peter Morrison (06:23)
And bananas.
Martha McKinnon (06:28)
Proper? Proper. Proper.
That was the subsequent model. Then inside, I believe, earlier plans, Weight Watchers supplied what was known as a core plan. Then later later plans, they modified that terminology to Merely Filling. And that was form of a substitute for following factors the place you had this expanded checklist of what I’d name like entire meals.
The place you may choose to not rely factors and as an alternative simply restrict your consumption to the meals on that checklist. And also you might need identical to a weekly allotment for treats. And that’s getting very a lot much like like if I am going again, I cherished merely filling again within the day and that was in all probability in like perhaps like 2016, 2017, I’m considering. And so that you noticed a whole lot of these related meals, you understand, your fruits, your greens, even your starchy greens, entire grains, your nonfat dairy, lean proteins.
So what I see occurring is that this zero factors meals checklist now retains increasing until it’s virtually again to the outdated core merely filling plan. A number of issues which are lacking, assume like entire grain pasta, much more grains, the had been in that outdated plan that haven’t been reintroduced but, however slowly, I imply, that was my consciousness that slowly this checklist is beginning to look increasingly like that outdated core plan. Which is sensible as a result of it’s what all of the dietary specialists can be telling us to eat, like our vegetables and fruit and our entire grains and our lean proteins and our low fats, non fats dairy. So it’s a really wholesome method to consuming.
You realize, assume lots of people are excited now I’m as a result of I really like potatoes. So potatoes had been added to the checklist now.
Peter Morrison (08:24)
However these aren’t non-starchy.
Martha McKinnon (08:26)
Nope. So that they’ve included, they’ve gone past non-starchy to incorporate starchy. So corn and peas had been added in an earlier iteration. Now potatoes are a part of that. You realize, beans, legumes have been there for some time. What else acquired added was, what else acquired added? Extra, tons extra lean meat.
Peter Morrison (08:48)
There’s extra lean meats, proper? It was simply lean hen and turkey breast.
Martha McKinnon (08:52)
Proper, the lean meats acquired actually expanded. So once more, that appears now extra like, prefer it did again with core or just filling. So that you’ve acquired lean beef, lean pork, lean lamb, your darkish turkey. So now like several rotisserie hen that’s skinless is zero factors.
Peter Morrison (09:08)
Ham shouldn’t be zero factors appropriate.
Martha McKinnon (09:09)
Ham shouldn’t be, no so you’ll be able to have pork tenderloin. However ham shouldn’t be it’s nonetheless like in case you’re getting lean ham it’s nonetheless fairly low in factors, nevertheless it’s not zero. There’s one thing else. Oatmeal oats. Yeah. In order that’s one other you understand for individuals who love their oatmeal or baked oats and issues like that. In order that’s a giant massive addition. So these had been the
Peter Morrison (09:13)
Okay. Oatmeal. Oats, proper?
So your private opinion is that that’s a optimistic change.
Martha McKinnon (09:38)
Yeah, and I suppose I’m biased as a result of I did have success on the outdated merely filling plan. What I really feel like that helped me do was change into, we’ll discuss this sooner or later, however I believe my purpose has all the time not been simply to shed weight, to change into what I’d name like a standard eater, to have a standard relationship with meals and to have the ability to simply eat once I’m hungry, you understand, eat an inexpensive quantity of meals, cease once I’m full.
And with, you understand, by practising with these meals, I used to be in a position to transfer myself in that course to the purpose the place now I’d say that, you understand, I’ve that sort of relationship with just about any sort of meals. You realize, it doesn’t have to only be that. So it actually helped me get to the place I needed needed to be. In case you have actual points round, overeating, craving sure meals, actual excessive starvation, then you definitely’re going to need to once more simply form of monitor your self and determine what works and what doesn’t for you.
So it’s simply experimenting, I believe.
Peter Morrison (10:48)
So what sort of recommendation would possibly you give to a brand new Weight Watcher, a brand new individual following the plan with these expanded zero level meals? As a result of I may think about the battle.
Martha McKinnon (10:57)
Once more, people who find themselves model new, it’s not going to be completely different to them. It’s simply their checklist. And so I believe people who find themselves new have a neater time as a result of it’s simply their actuality they usually be taught to work with it. I believe generally folks battle as a result of they’re used to a sure manner of consuming and the adjustments. I believe the change sort of causes just a little disruption. So I simply assume, you understand, be form to your self in case you’re involved about sure meals not working for you, in case you’re involved that by including them in.
Peter Morrison (11:06)
Okay.
Martha McKinnon (11:28)
You realize, you’re going to once more, you’ll be able to experiment and try to see as a result of we all the time simply say let the dimensions or nevertheless you’re measuring your self, you understand, the match of your garments, be your information. Lots of people I do know play with that round the entire idea of mixing as a result of Weight Watchers additionally says that, you understand, your vegetables and fruit are zero factors until you drink them.
So in case you flip them right into a smoothie, they rely them and the idea behind that’s that it’s very easy to exceed what can be as a result of consuming I suppose has been decided to not be as satisfying or satiating as consuming. Yeah and so however some folks so some folks comply with that and a few folks say I do know myself properly sufficient you understand I do know I solely use two or three fruits in my smoothie within the morning I’m not like consuming tons of it and it really works for me.
Peter Morrison (12:08)
Attention-grabbing.
Martha McKinnon (12:27)
So lots of people will say properly, simply let your success on the scale, be your information, you understand, as a result of folks will tweak the plan, I, which is without doubt one of the causes I actually like Weight Watchers is in case you sampled a room of profitable Weight Watchers, you’d discover that everyone’s doing the plan just a little otherwise. And so it gives a framework, nevertheless it additionally gives some flexibility that permits you to actually individualize it and make it give you the results you want.
So I’d say in case you’re involved and you understand sure meals don’t give you the results you want, then there’s no obligation to eat them. However if you wish to strive including in some meals that as zero and never counting, simply, you understand, give it a try to see, see the way it goes for you. Simply give your self some grace and I believe the perfect method is to only be curious and deal with it, know, deal with it like a, such as you’re a scientist, you understand, simply making an attempt to determine issues out.
Making an attempt to make it enjoyable and see what occurs.
Peter Morrison (13:27)
To try this you actually need to be in tune with what you’re consuming, the way you’re feeling, the way you’re…
Martha McKinnon (13:32)
Proper. So it’s a must to. Proper. So proper. And so. Yeah, that’s that’s actually key. I believe that’s the place all of us in the end wish to get to, to get extra interior directed round this, as a result of the extra outer directed we’re, and if we’re simply following the principles with out tuning into our physique, I believe that’s the place we will actually battle. You realize, if we’re consuming, I believe.
Ideally we get again to the place the place we’re consuming once we’re hungry, proper? We’re paying consideration after which we’re stopping earlier than we get too full. In any other case, it’s actually laborious. Let’s form of like, in case you’re simply consuming based mostly on the clock or simply, you understand, it’s lunchtime, so that you’re consuming. It’s tougher in case you’re beginning to eat once you’re not hungry, how will you presumably know, once you’re happy?
So I simply encourage folks to make use of all of this as a information to attempt to tune in and be extra conscious. And once more, perhaps that’s due to every thing I realized by way of Senseless Consuming, know, and that a whole lot of these strategies form of assist you, you understand, decelerate and of discover these issues in a extra pure manner.
Peter Morrison (14:38)
And that makes me consider an article you wrote, I believe it was not too way back, or perhaps you up to date it not too way back about why you assume it’s a foul concept to all the time eat all of your factors.
Martha McKinnon (14:49)
Proper. Yeah, for a similar sort of logic. So there are some folks on the market who’ve the idea that, you it is best to all the time eat all of your factors. And I simply disagree with that as a result of once more, I consider using this as a manner of getting again to a extra regular wholesome relationship with meals.
Peter Morrison (14:52)
Similar right here?
Martha McKinnon (15:17)
And in case you’re consuming once you’re not hungry, you’re sort of reinforcing once more that disconnect from your individual inner steerage system. So I’d by no means encourage anyone to eat after they’re not hungry. However I believe I used to try this. It’s form of like preventative consuming, preemptive consuming. It’s like, properly, I higher eat now as a result of I’ve acquired to exit and do some errands.
Peter Morrison (15:26)
Proper, proper.
Martha McKinnon (15:45)
And I believe a greater method might be to say, I’ll pack a wholesome snack like part of a protein bar or a handful of nuts or one thing in order that if you’re hungry, you understand, you will have one thing there, you don’t need to panic about instantly driving by way of, you understand, the closest quick meals restaurant. You’ve acquired form of a plan there for coping with that. However I believe consuming once you’re not hungry simply is working in opposition to the place you in the end wish to get to.
Peter Morrison (15:59)
Mm-hmm. Nice, this has been very useful and informative.
Martha McKinnon (16:18)
Properly, properly, good. Good. Thanks a lot. We are going to embody a hyperlink out to the zero factors meals checklist within the present notes. And when you’ve got ideas round this, what your expertise has been with zero factors meals within the expanded meals checklist, we’d love to listen to from you to get some extra perception to what’s occurring. And please subscribe. We’re making an attempt to construct out our YouTube podcast channel right here. So thanks a lot for tuning in and we’ll be again actual quickly.
Peter Morrison (16:47)
Thanks everybody, have a terrific day.
Martha McKinnon (16:49)
Bye bye.
