Hi guys! I searched around this forum to find out if anyone else was doing this program but it looks like it's just me, so I thought I'd start a thread on it. Hopefully a few more people would join and we can support each other, feels very lonely because since WW scrapped the old Core plan and introduced Simply Filling & ProPoints, it seems like I'm the only one left in the world doing this plan lol!
In 2007 DH and I came to Australia (he's from Perth so we spend half our time here) and I decided to join a WW group near me and it turned out to be the BEST decision I ever made where my weight was concerned! I immediately started on their core program which was basically a list of healthy foods to eat until satisfied (no pointing) with an additional 3 points a day (vintage points) for non core foods. It was pretty similar to the other core programmes around the world except that it had a few elements that made it even more liveable long term (like white rice, white pasta, grainy bread, high fibre cereal etc being core foods). It really was just normal healthy eating with a few rules to keep you on the straight and narrow. I had about 25lbs to lose which I did in 3 months! Shocking!! I successfully maintained my weight until I got pregnant in June 2010, didn't really gain much during pregnancy as I still followed the principles of core. Gained about 17lbs which I lost before I even returned from hospital lol. HOWEVER I started breastfeeding, massive breast feeding appetite kicked in and then POW 35lbs on my butt!!! Went back to basics core style and so far I've lost 30lbs. I'd like to lose another 15 - 20lbs to get me to my sveltest weight so here I am
I'm really hoping more of you would be interested in this plan so we can support each other, it really is amazingly effective no matter how much or how little you have to lose!
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AUSTRALIAN WEIGHT WATCHERS CORE PLAN
RULES - Eat 3 meals a day from the core food list
- Eat snacks at anytime of the day from the core snack list, only if genuinely hungry
- Use 2 tsp healthy oils a day (olive, canola, rapeseed etc)
- Have 3 points a day or 21 points a week for non core foods (you can use 49 pro points per week if you prefer, I have all my old books and points calculator so I stick to vintage points)
- Aim to fill half your plate with 0 point vegetables
- Eat until satisfied, not full to bursting
- Follow the good health guidelines
CORE FOOD LIST
FRUIT AND VEG
WHAT'S INCLUDED
>Fresh whole fruit and fruit canned in natural juice
>All vegetables, fresh, frozen or canned in brine or juice
WHAT'S EXCLUDED
>Avocado and coconut
>Dried fruit, fruit juice and fruit canned in syrup
>Frozen or canned vegetables with sauces/flavourings/oil
LIMIT: Potato is limited to one meal per day
BREAD
WHAT'S INCLUDED
>Grainy bread such as wholegrain, multigrain, soy linseed, rye or pumpernickel or grainy crispbread (eg Vita Weats, ryvita, finn crisp, wasa)
WHAT'S EXCLUDED
>all types of white, wholemeal and brown bread
LIMIT: Restricted to 2 sandwich slices per day, or equivalent small/ medium roll; or 2 sandwich-sized crispbread or 4 regular sized per day
CEREAL
WHAT'S INCLUDED:
>Any high fibre non sugary cereal such as bran, bran flakes, oats, puffed wheat, wheat flakes/biscuits
WHAT'S EXCLUDED:
>Cereals with sugar coatings, dried fruit, nuts or coconut
>Liquid breakfasts in Tetra packs, ready made smoothies
LIMIT: Breakfast cereal limited to 1 meal per day and must be eaten with skim milk, no-fat flavoured yoghurt or low-fat natural yoghurt
DAIRY
WHAT'S INCLUDED:
>Skim milk: fresh, long-life, powdered or evaporated milk
>Low-fat soy milk, rice milk
>Diet or fat free flavoured yoghurt
>Low-fat natural yoghurt
>Low-fat plain cottage cheese
>Low fat ricotta cheese
WHAT'S EXCLUDED:
>Yoghurt with granola or muesli, confectionery or dried fruit, flavoured milk and drinking yoghurt
>Ice cream
MEAT
WHAT'S INCLUDED:
>Lean meat, trimmed of visible fat
>Extra-lean mince/ground beef (max 5% fat)
>Turkey bacon, lean bacon, trimmed of visible fat
>Deli-style ham, roast beef, silverside and pastrami, trimmed
WHAT'S EXCLUDED:
>Regular mince, sausages, fatty processed meats
POULTRY
WHAT'S INCLUDED:
>All cuts of chicken, turkey, duck, goose, pheasant and quail provided skin is removed and trimmed of all visible fat
>Deli-style lean chicken or turkey breast
>Eggs LIMIT: no more than 7 eggs per week
FISH AND SEAFOOD
WHAT'S INCLUDED:
>All types of fish, shellfish and roe
>Varieties canned in spring water or brine
WHAT'S EXCLUDED:
>Varieties canned in oil or with flavourings
SOUP
WHAT'S INCLUDED:
>Fresh or canned vegetable soups
>Broth-style soups with meat, seafood and vegetables and noodles
WHAT'S EXCLUDED:
>Soups with cream, sour cream, milk or coconut milk
PASTA
WHAT'S INCLUDED:
>Any type of dried or fresh plain pasta, unfilled gnocchi
>Canned spaghetti in tomato sauce
WHAT'S EXCLUDED:
>Filled pastas such as tortellini or ravioli
LIMIT: Pasta is limited to one meal per day.
RICE AND GRAINS
WHAT’S INCLUDED:
>Any type of rice, couscous, barley, wheat, polenta, quinoa or millet
>Bran and psyllium
>Air-popped popcorn
>Sushi (provided it does not contain avocados or any deep fried/tempura ingredients)
LIMIT: Rice is limited to one meal per day
NOODLES
WHAT’S INCLUDED:
>Any fresh or dried plain noodles
WHAT’S EXCLUDED:
>Instant noodles with sachets or flavourings
CONDIMENTS
WHAT’S INCLUDED:
>Artificial sweetener
>Baking powder, baking soda, cream of tartar
>Fish paste, shrimp paste, fish sauce, oyster sauce
>Gelatine
>Gravy powder
>Herbs and spices, fresh or dried
>Hot chilli sauce (not sweet chilli sauce)
>Mint sauce (not mint jelly)
>Mustard, any variety
>Salad dressing, no-oil or fat-free only
>Soy sauce
>Stock and stock cubes, all varieties
>Tabasco sauce
>Teriyaki sauce (the thin one not the thick syrupy sort)
>Tomato paste or puree, tomato salsa, reduced salt & sugar tomato ketchup
>Vanilla essence
>Vegemite/marmite
>Vinegar, all types
>Worcestershire sauce
>Wasabi
>Yeast
DRINKS
WHAT’S INCLUDED:
>Tea, coffee and water
>Diet squash/cordial and diet soft drinks/soda
>Unflavoured mineral water, soda water and diet tonic water
>Cocoa powder
>Unsweetened tomato juice
WHAT'S EXCLUDED:
>Fruit juice
>Alcoholic drinks
>Hot cocoa drinks (diet & full fat)
FATS AND OILS
WHAT’S INCLUDED:
>Any monounsaturated or polyunsaturated oil such as canola, olive, sunflower, safflower, flaxseed, corn, sesame, macadamia and peanut oil
>Canola and olive oil cooking spray, a short spray only
LIMIT: Pouring oil limited to two teaspoons per day.
Any more comes from weekly POINTS allowance.
LEGUMES AND TOFU
WHAT’S INCLUDED:
>All legumes, raw or canned in brine
>Baked beans in tomato sauce
>Raw and silken tofu
WHAT’S EXCLUDED: Fried tofu
CORE SNACK LIST
Can be eaten any time of the day as long as you’re genuinely hungry and you stop when satisfied
>Fruit
>Vegetables
>Fat free flavoured yoghurt
>Low fat plain yoghurt
>0 point vegetable soup
>Skim milk
>Air-popped corn
>WW Fruities
Anything else for snacks must be pointed, even if “Core” at mealtime.
Note that where it says rice, potatoes, pasta, noodles etc are limited to one meal a day it
does not mean that you can only have one carb meal a day, all it means is that you cannot have the
same type of carb more than once a day. So you can have rice for lunch and pasta for dinner but not rice for lunch and dinner. This is just to encourage us to eat a wide variety of foods.
I'm here to answer any questions you might have, let's eat some good food and blast these pounds! YAY!!
Weight Watchers Core, Aussie Style!
Your Not Alone
I just started back on the core diet yesterday. I tried WW PP Plan last summer, but didn't maintain it and gained more weight. So I decided that I am going back to the basics. Hope you are still doing well. Best wishes!
