I love the Weight Watchers Simply Filling Technique.
I think it’s one of the reasons I’ve been able to maintain my weight loss so easily.
If you want to lose weight and get healthy, I don’t think there’s a better approach than “Simply Filling.”
I was able to use what I learned from Simply Filling as a launching pad to becoming a ‘normal eater.’
Are you familiar with the Weight Watchers Simply Filling Technique?
Basically, you eat Weight Watchers Power Foods – lean meat, chicken, fish, whole grains, beans, fruits, vegetables – until you FEEL SATISFIED, NOT STUFFED. You don’t have to measure your food. You don’t have to count or track PointsPlus. You just have to stick with eating Power Foods.
Talk about simple.
It doesn’t get much simpler than The Weight Watchers Simply Filling Technique.
You can follow ‘Simply Filling’ for a day, a few days, a week or all the time. Whatever works for you.
What are Weight Watchers Power Foods?
Weight Watchers Power Foods Include:
- All fresh, frozen, or canned without added sugar
- Fruit canned in its own juice (drained)
- Mixed fruits with no added sugar
- Most fresh, frozen or canned without added sugar or oil
- Potatoes — white, red, sweet
- Beef, chicken, lamb, pork, turkey, veal: lean, trimmed, all skin removed (see food list for specific cuts and grinds)
- Dried beans
- Dried peas
- Eggs: Whole, whites, and fat-free substitute
- Game meats
- Meat substitutes, including tofu and vegetarian burgers
- Most fish and shellfish: fresh, frozen, and canned
- Organ meats from beef, lamb, pork, veal, and poultry
- Brown and wild rice
- Hot cereals, cooked — without added sugar, dried fruits, or nuts
- Pasta, whole-wheat or other whole-grain varieties
- Popcorn, air-popped, or 94% fat-free microwave-popped
- Whole-grain, ready-to-eat cereals without added sugar, dried fruits or nuts, and with 4g of fiber or more per serving
- Whole-grains such as: barley, buckwheat, bulgur, cornmeal (polenta) whole-wheat couscous, quinoa
Non-Fat Dairy and Dairy Substitutes
- Fat-free cheeses, including fat-free cottage cheese
- Fat-free milk and beverages made with fat-free milk, such as cappuccino or latte, as long as it’s sugar-free
- Yogurt, fat-free, plain or flavored with artificial sweetener
- Fat-free sour cream
- Soy products, unflavored and plain, such as:
- Calcium-fortified soy milk
- Unflavored soy milk
- Fat-free soy cheese
- Plain soy yogurt
- Light breads, english muffins and hotdog/hamburger rolls
- Soups (broth, onion, and some broth- and tomato-based vegetable soups)
- Sugar-free gelatin
Is There Anything Else To Weight Watchers Simply Filling Technique?
1. You also can enjoy the following without tracking:
- 2 teaspoons of healthy oils daily (canola, olive, safflower, sunflower, flaxseed)
- Unsweetened coffee and tea
- Diet soda
- Club soda
- Baking powder
- Baking soda
- Cocktail sauce
- Fat-free salad dressings
- Fat-free margarine
- Fat-free mayonnaise
- Hot sauce
- Lemon juice
- Lime juice
- Nonstick cooking spray
- Salsa (fat-free)
- Soy sauce
- Steak sauce
- Sugar substituts
- Taco sauce
- Teriyaki sauce
- Worcestershire sauce
2. You still get your 49 weekly PointsPlus. You can use them for treats and things not on the Power Foods List or the above beverages and condiments list.
3. You continue to earn, and swap, activity PointsPlus values.
Why I Love the Weight Watchers Simply Filling Technique
1. For me, Weight Watchers Simply Filling Technique was a stepping stone to becoming a ‘normal eater.’ I used it to help me reconnect with my body’s natural hunger and satisfied signals. It didn’t happen overnight. But with time, practice and patience, I have trained myself to stop eating when I am satisfied, not stuffed. This is a huge accomplishment for a girl who used to have to undo the button(s) on her pants or change into sweatpants at the end of most meals!
2. It helped me learn how to nourish my body with ‘real’ ‘whole’ foods. Power Foods are the good-for-you foods. The foods your body really wants. When you eat them, your body is satisfied. You have more energy. You feel less hungry.
If I had tried to eat when I was hungry and stop when I was full with my old way of eating I would have failed. I ate a lot of very refined carbohydrates – breads, bagels, pasta, pancakes – which would have constantly been creating ‘fake physical hunger.’
What is ‘fake physical hunger?’
It’s an intense feeling of I Must Eat Now with very powerful cravings that happens when too much insulin fills your bloodstream to deal with all the sugar you fed it.
For me, this happens regularly about an hour after eating a sugar or simple carb heavy meal.
When I eat a big bagel or sugary cereal for breakfast. Or a big plate of pasta. A short time later, get shaky and fuzzy-headed with a pit in my stomach that seems like it needs to be filled right this minute.
After being on Simply Filling, I was able to make the connection and realize what was happening. Realizing how awful these foods make me feel when I eat them in large doses, makes them a whole lot less attractive to my taste buds. I sometimes forget, like when I ate too much cake a few weeks ago. But that’s okay. I’m human.
3. Successful Weight Maintenance. Now I’m able to apply what I learned to ALL FOODS, not just Power Foods. By combining what I learned from The Simply Filling Technique and Mindless Eating, I have been able to break free of the vicious extreme restraint/over-indulgence cycle and am successfully maintaining my weight.
What do you think about the Weight Watchers Simply Filling Technique?
Here’s a link to my Weight Watchers Simply Filling Recipes.
If you liked reading about the Weight Watchers Simply Filling Technique, you might also enjoy:
Source: Weight Watchers
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