11/19 Update: new myWW Program - the most customizable ever - Launched!
Old Weight Watchers Quick Success Program Cookbook
Warning: Serious Weight Loss Rambling ahead; Proceed at Your Own Risk!
I'm taking a break from my regularly scheduled WW Meal Planning this week to provide some food for thought instead...
Did you ever have a nagging thought that you just couldn't get out of your head? Here's one that I've been wrestling with for a while now:
"The old Weight Watchers food based exchange program (Quick Success) from the late 1980s / early 1990s was better for weight loss than counting points or points plus."
This would be quickly followed by: "How could that be?" "You're nuts." "Weight Watchers is a huge public company that knows a lot more than you do." "It's so retro." "It's just because you learned it first, it's the plan you had initial success with and became a lifetime member following." "You're being nostalgic."
I did lose weight and become a lifetime member following, Quick Success, Weight Watchers food based exchange program, long before they switched over to Points.
I followed the plan, learned a ton about healthy balanced eating and portion control and consistently lost weight week after week.
Naive and cocky, I failed to take maintenance seriously. I thought I'd be able to go it alone—a big mistake in retrospect.
Live and learn. I now know that I need systems, discipline, accountability and support to maintain a happy healthy weight.
Martha McKinnon's Weight Watchers Story: Part 1
Martha McKinnon's Weight Watchers Story: Part 2
Martha McKinnon's Weight Watchers Story: Part 3
Recently, I had a lightbulb moment: While I learned the Weight Watchers Points and Points Plus systems, and know how to calculate them, I don't think in terms of Points, I think in terms of numbers of servings of food groups. What I learned way way back in that early 1990s Weight Watchers exchange plan has stuck with me all these years.
I think because it's logical. You eat real food from all the food groups: starch, protein, fat, fruits, vegetables, and dairy. You are allotted so many servings from each food group every day. Once you learn serving sizes and number of servings, it's easy to stay on track.
This way of eating was first developed for diabetics as a way to keep their blood sugar stable. And it worked really well for me. It's a healthy balanced way of eating. It was "clean eating" back before such a term even existed.
Food exchange programs like this have been around for decades and are well tested. There's nothing sexy, flashy or trendy about them, but they work. With exchanges you never forget that you are talking about FOOD.
So, while counting points works for some people, so does counting counting calories or food groups, and I think it's a whole lot simpler, which is important when you are prone to laziness the way I am. When it comes to weight loss, simple is the only thing that has ever worked for me.
Then I read this interesting article in the NYT Article, which agreed with me and essentially said…
Recognizing this new evidence, the scientists on the 2015 Dietary Guidelines Advisory Committee, for the first time in 35 years have sent recommendations to the government without any upper limit on total fat. In addition, reduced-fat foods were specifically not recommended for obesity prevention. Instead, the committee encouraged consumption according to healthful food-based diet patterns.
The limit on total fat is an outdated concept, an obstacle to sensible change that promotes harmful low-fat foods, undermines efforts to limit refined grains and added sugars, and discourages the food industry from developing products higher in healthy fats. Fortunately, the people behind the Dietary Guidelines understand that. Will the government, policy makers and the food industry take notice this time?
It turns out the scientists on the 2105 Dietary Guidelines Advisory Committee for the US, agree with me 🙂 We should learn to eat according to healthful food-based diet patterns, just like I learned to do back with that old Weight Watchers Quick Start Exchange Program.
The sad thing is that US dietary policy and Weight Watchers can't change on a dime. It will take years or decades for this information to make its way out to the masses. In the meantime folks will continue to struggle with low fat diet thinking.
Back to the Future Weight Loss
Everyone does Weight Watchers differently. For me, the best approach to weight management is a hybrid one. I will always love Weight Watchers comprehensive approach to weight loss. As anyone who has ever struggled with weight knows, it's about a lot more than just food and exercise.
Weight Watchers meetings are a great source of accountability and support and help with the myriad challenges of losing weight and keeping it off. In that the regard, the Weight Watchers program is better than ever.
I don't believe that the Program has changed all that much. People are always the same; they'll always care for each other. They'll always need to know first of all, that they're not alone; secondly they're not bad people for being overweight; and third, if they really want something, it's within their power to go and get it.
- Jean Nidetch (Weight Watchers Founder)
If PointsPlus are working for you and you don't find the process cumbersome, that's great. Stick with what is working for you.
But if counting points is not working, if calculating them seems overly complicated, or if you feel like you need more structure, you may want to experiment with the old food based exchange approach, like the one in the Weight Watchers' Quick Success Program Cookbook.
The bottom line is that to lose weight you need to figure out a way to eat less (create a calorie deficit) that you can live with.
Why I Think the Old Weight Watchers Food Based Exchange Plan Was Better for Weight Loss
I learned healthy balanced eating and portion control. It was not as restrictive as the Old Original Weight Watchers Plan from the 1960s, but more so than today's approach which doesn't provide enough structure and discipline for some folks.
I believe that when you are learning a new skill, such as healthy balanced eating, you need to start with the basics. You need clear instructions and guidance. You essentially need to be told what to do. You need training wheels until you learn to find your balance and begin riding without them.
We somehow have gotten to the place in our development where many of us are completely confused about how to feed ourselves in a healthy balanced way. We are overwhelmed by conflicting information. I was lost and confused when I first began WW back in the early 1990s.
WW Quick Success with it's food based exchanges taught me a healthy balanced approach to eating that I've carried with me through to today.
The exchange lists group foods together because they are alike. Foods on each list have about the same amount of carbohydrate, protein, fat and calories.
Basics of the Weight Watchers Food Based Exchange Weight Loss Program
Under the Weight Watchers Quick Success Program, as a woman, I was allowed the following each day:
- 2-3 fruit exchanges
- 3+ vegetable exchanges
- 5-6 protein exchanges
- 2-3 bread/starch exchanges
- 3 fat exchanges
- 2 milk exchanges
- Beginning with the 5th week 1 optional floating exchange
- Optional calories per week: no more than 150 week 1, no more than 200 week 2 no more than 300 week 3, no more than 400 week 4, no more than 500 week 5 and beyond.
Once you had used up your exchanges and optional calories, the only choice was to supplement with vegetables if you were still hungry. There were days when I ate a lot of vegetables 🙂 Green beans and salsa were a particular favorite.
Examples from the Fruit Group
Generally 1 serving is equal to:
- 1 small fruit like an apple or orange (about 4 ounces or ¾ cup)
- 1 cup strawberries
- 1 cup melon
- ½ banana
- ½ medium grapefruit
- ½ cup blueberries, blackberries, raspberries
- 12 large or 20 small grapes
- ½ cup canned unsweetened fruit
- ½ cup fruit juice
- 2 dates
- 4 dried apricot halves
- 2 tablespoons raisins
Examples from the Vegetable Group
Generally 1 serving is equal to:
- 1 cup raw leafy green vegetables like lettuce or spinach
- ½ cup of most other vegetables, raw or cooked
- ½ cup vegetable juice
Examples from the Protein Group
Generally 1 serving is equal to:
- 1 ounce cooked meat, poultry or fish
- 1 egg
- 1 ounce hard or semisoft cheese
- ⅓ cup cottage cheese
- ¼ cup canned tuna or salmon
- 3 ounces tofu
- ¼ cup cooked dried beans, peas or lentils
Examples from the Bread/Starch Group
Generally 1 serving is equal to:
- 1-ounce of bread or crackers
- ½ english muffin
- ½ cup cooked cereal or pasta
- ¾ cup cold cereal
- ½ cup starchy vegetable (potatoes, peas, corn)
Examples from the Fat Group
Generally 1 serving is equal to:
- 1 teaspoon oil or butter or margarine or lard or mayonnaise or animal fat
- 1-½ teaspoons salad dressing
Examples from the Milk Group
Generally 1 serving is equal to:
- 1 cup skim milk or 1% fat milk
- 1 cup soymilk
- ¾ cup buttermilk
- ⅓ cup instant nonfat dry milk
- ½ cup low fat yogurt
- ¾ cup nonfat yogurt
Sample Menu Based on OLD WW Food Exchanges*
BREAKFAST
- ½ cup Pineapple Chunks
- ⅓ cup Cottage Cheese
- ½ cup Skim Milk
- Coffee or Tea
LUNCH
- Chicken & Swiss on Rye (1-½ ounces sliced chicken and ½ ounce Swiss cheese, lettuce, and 1 teaspoon mayonnaise on 2 slices reduced calorie rye bread)
- 6 Celery Sticks and 3 Cherry Tomatoes
- 1 cup Watermelon Chunks
- Coffee, Tea or Mineral Water
DINNER
- 3 ounces Baked Chicken Cutlet sprinkled with Lemon Juice and Chopped Parsley
- 1 serving Mozzarella, Tomato and Arugula Salad
- ½ cup each cooked Cauliflower and Green Beans
- ½ cup pudding
SNACK
- 1 cup Strawberries with ½ cup Plain Yogurt
*Men and Youths add 2 Protein Exchanges, 2 Bread Exchanges, and 1 Fruit Exchange; Youths add 1 Milk Exchange
The system provided much more structure than the current points system which was important because I was clueless about how to nourish myself. It forced me to eat in a balanced way that's effective at keeping hunger at bay.
The old system taught me about what foods are categorized as proteins, starches, fats, fruits, vegetables and milk. And what amount makes a serving. I learned that ½ a medium banana or 12 large grapes was equal to 1 fruit exchange and that ½ cup of cooked rice or pasta or one one ounce slice of bread equaled one starch exchange.
Sample of Old Weight Watchers Quick Start Food Tracker
These days when I want to track/food journal for a few days, I tend to use a small notebook. I just jot down what I ate for breakfast, lunch, dinner and snacks. And I use check marks to keep track of my exchanges:
Example
B) ⅓ cup cottage cheese (1 Protein), ½ cup pineapple chunks (1 fruit), 1 slice wheat toast (1 bread)
Milk (2):
Fruit (3):
Veg (3+):
Protein (6):
Bread (2):
Fat (3):
Optional Cals:
Watch Martha Tell Her Own Weight Watchers Story
- Martha McKinnon's Weight Watchers Story: Part 1
- Martha McKinnon's Weight Watchers Story: Part 2
- Martha McKinnon's Weight Watchers Story: Part 3
My first big realization came right away when I discovered how super-sized my portions had been. It was a HUGE wake up call that I've never forgotten.
The first few weeks on a plan like this can be really challenging. Especially if you are used to loading up on whatever is convenient whenever you want.
But, then you begin to notice how good you feel. I never feel too full or bloated or get stomach aches or headaches when I eat according to this plan. And my cravings subside because the truth is that we tend to crave what we eat regularly.
When I'm eating greasy pizza and Chinese food once or twice a week, I find myself craving greasy pizza and Chinese food. When I stopped eating it all the time, I craved it less. Honest!
Weight loss takes time and practice and patience to achieve lasting results. I'm glad the scientists on the 2015 Dietary Guidelines Advisory Committee are encouraging us to eat according to healthful food-based diet patterns. It feels like a big step back in the right direction.
Have you had experience with the Old Weight Watchers Food Based Exchange Plan? Did it work for you? Are you happy with Points Plus?
Have you ever considered going back to the Old Weight Watchers way or would that seem crazy?
I'd love to get your thoughts.
If you are interested in following the old WW Program you can buy the Weight Watchers' Quick Success Program Cookbook, which includes plan/program details and 5 weeks of Meal Plans on Amazon.
More Interesting Reading About Food Exchange Plans
- Healthy Slice of Life
- Frugal Fat Loss Exchange Plan
- Diet to Go Meal Delivery: Healthy Eating Made Easy
Martha is the founder and main content writer for Simple-Nourished-Living.
A longtime lifetime WW at goal, she is committed to balancing her love of food and desire to stay slim while savoring life and helping others do the same.
She is the author of the Smart Start 28-Day Weight Loss Challenge.
A huge fan of the slow cooker and confessed cookbook addict, when she's not experimenting in the kitchen, you're likely to find Martha on her yoga mat.
This post contains affiliate links to products I like. When you buy something through one of my Amazon links or other (affiliate links), I receive a small commission that helps support this site. Thank you for your purchase!
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Christine Coffey
HI - my name is Christine. I was so pleased to read the above comments, and appreciate the time people have taken to write these - thank you. Same problem with me too, tried loads of different diets but nothing seems to work. The only one was the Weight Watchers' one I did in 1987. What a difference it made to my life for many years. Unfortunately, illness, poor eating habits etc, means I five stones more than when I first joined in 1987. I have sent off for the recipe and plan book from this era, which I found on Amazon UK. We really need to help set up a support group - maybe on Facebook? I wish WW would offer this 'service' - they would do well to re-launch it. My email is christine226336@hotmail.com. I used to have a recipe book from 1987, and my favourite one was Chicken Polo - it was gorgeous and tasted like KFC - so if anyone has this recipe, I would be really grateful to receive a copy please. Good luck everyone. I am in the UK x
Terri Bryant
Totally agree! A friend of mine gave me all her stuff about that time- I saved it for so long- still wish I had the “quick start” or whatever it was called- it was very small- but the Best!!
Patty
You can find the old program info at Thrifty Books. Another to chose from. I was able to finally find the exchange tracker! It was very expensive but have been looking for one for years. Coming on Friday got on eBay. Good luck.
Veronica Drake
Hi, I just saw your comment on this awesome blog I found. I am looking for the 80's WW tools.. sheets, tracker.. etc.. do you know where I can get all that??
Thanks
Veronica Drake
KATHY D MITCHELL
I contacted weight watchers a few years back and asked of the possibility of returning to the 1980s program. They weren’t even willing to discuss it. It’s now a corporation and they are pushing more food, less weight loss per week equals more weeks on the program more dollars in corporate pockets. That’s just my take on it.
Kathy
Indeed! These are my thoughts exactly.
Cynthia
That's it, right there. The truth of the matter is that the diet from the 1980s sounds like the Exchange Diet, which anyone can do on their own. It sounds like WW doesn't want people to do it on their own. Seems like they want them dependent on WW--paying fees, buying books, paying for recipes and frozen meals, etc.
You can find a list of exchange diet foods, as well as which foods you should eat for your goal body weight by Googling them. You can also find recipe for the Exchange Diet in cookbooks, or you can do what I do: buy Mastercook, input your recipes, and let it give you the exchanges. I do this to save my recipes, give me the exchanges, and because it allows me to tweak unhealthy recipes by editing ingredients to make them healthier.
Susan Strauss
Hi! I can't tell you how excited ... and relieved .... I was to find this! I lost 87 lbs. in the early 90's and I want to try again....need to lose a few. I remember this white calculator and it told me .... just like I saw listed about .... how many fruits, breads, protein, fat, etc. I could eat a day. I set up this 'calculator' for a 7 day week. It got lost, with all my WW supplies many, many years ago .... long story ... lost everything I owned. Now I'm desperate to find that calculator because MY issue is I don't eat ENOUGH and that calculator kept me right on track.
Diane Bill Groth
I really wish somone would make a facebook group for the Quick Start program we really need it!! We need messaging on this page I replied to a few here but no responces so I dont know if anyone really comes back to read her... hoping so 🙂
Diane Bill Groth is my. name on facebook..
Martha McKinnon
Hi Diane, That's a great idea! Why don't you start one and then leave a comment here linking to it!! ~Martha
Bernadette
Hi has a fb group been made? Also if I'm lactose intolerant what can I substitute for dairy group? Thanks
Vicki Brown
Hi,
I’ve lost 38lbs in 3 1/2 months.
Do you remember how to maintain the weight once you have lost your weight?
Deborah Surdi
Thank you for this. I lost 70 lbs on the exchange program and kept Itoff for over 20 years. Life got in the way and I slowly gained. Now I find with the points program I gain weight and find it very difficult to lose. I was looking for the old exchange program and came across this site. I’m delighted. I’m starting tomorrow. Fingers crossed it works again. Thanks again.
Amanda GR
Hi ! I totally agree about the "old" WW 1 2 3 Success plan: I began it in January of 2000, and I lost 30kg in 5 months!
I am trying to find this program again as a book (don't ask how I lost it...I lent it to a "friend" who never turned it back.)
Kathy
Thanks so much! I joined WW in 1989 and I had great success. I have tried to find the program again without success. I think the newer programs allow too much food and weight loss is slow and limited. I have contacted WW many times and they just promote their "new and improved" programs. It seems to me that WW is a corporate profit maker. I have tried the newer programs with limited success.
Susan
I'm so thrilled to have found you! I reached goal weight early in the 90s and then got sloppy and stopped following the program. Instead of watching my weight, I watched it soar. Now I want to go back but I no longer have the literature, although I did find a copy of the Quick Success book. The plan worked for me before, and I have to trust that it will work again 30 years later. Thank you for offering so much of the information that will help me succeed.
Rose Thomas
I am so thrilled also. Ive been floundering. now I'm feeling like im in control'
Debbi
I was so excited to find this post! I've struggled post cancer to get off pounds that I gained while recovering from a double mastectomy and oophorectomy. I would love a copy of the tracker. The exchange program taught me healthy balance of good when a teen. My email is deborah_lessa@yahoo.com if you are willing to send it to me!
Kat McGee
I totally agree. I lost 40+ lbs on the exchange program and have not been as successful with any other plan. I just happen to have the cookbook—Quick Success Program Cookbook. I sure wish WW would go back to that program. It was so much easier to keep track!
Diane Bill Groth
I agree!! I did it in 1981, lost 50 lbs..wish I kept all the materials from the weight watchers meetings. I did keto, met goal lost muscle mass, now gained back 8lbs of muscle and the scale wont move. So I went back to WW Quick Start proam of 1981. I do still have the Book of Quick Start Plus cookbook. But thats it. Been looking for a facebook group for this old favorite WW program.. no luck so far.. I think a lot of us would join it!!
Diane Bill Groth. (Michigan)
Jennifer
I would join.. I was 1 pound from my goal weight and had quit..I was a teenager..now 35 years later I found my grandmother’s lifetime key.. I wish for the old ways of the early 80s to come back.
Alana Maloney
Hi, my name is Alana, like you I had become a lifetime member of Weight Watchers back in the late 80's or early 90's. Thought I could do the maintenance on my own. I was able to maintain my weight within a 10lb limit for at least 10 years. So when I decided to go back to Weight Watchers I found out they had changed how things were done. I could not lose weight on the new program, I continued to gain, so I quit once again. Well, here I am 20 years later and was trying to find the old weight watchers plan and came across your article. I am so glad I found it. Now I am ready to start losing the weight once again, and I want to thank you for posting this article.
Lorraine
I reached my goal weight and became a lifetime member in the late 70s but then life happened, I became distracted and gained it all back. Now I am ready to start again with the exchange programme.
A burning question - with the new knowledge about beneficial fats, are we to stick to the old 3 teaspoons limit, or should we eat as much as we need?
Rachael
You might want to google dietary exchange diets. There are different calorie amounts- I use the 1500 and 1800 calories because I’m breastfeeding. On those plans you get 4-5 fat exchanges.
Marianne
Hi, I so agree with you that this was by far the better system of losing weight with WW. I had a list of what foods I could eat and I used up the different portions throughout the day. I also remember that further on along the journey we could also add a portion here or there depending on how much exercise we did. I used to get off the bus 5 or 6 stops early and that allowed me to add an extra portion of carb here and there. Is there anywhere that you know of that would have the details of how exercise can be incorporated into this old plan like it used to be?
Cheers
Marianne 🙂
Brenda
Hi, where does peanut butter fall? Fat, protein? How about powdered peanut butter?
If I eat light butter, would that be a serving size, one tbs?
And if I eat light salad dressing would that be the serving size of two tbs?
Thanks!
Stella
I loved the WW of the late 80’s. Still love WW and have been a Lifetime Member since 1989. I’m looking for a recipe from a weekly booklet 88 or 89. Veal Sausage Casserole. I’ve looked everywhere and can’t seem to find it. If anyone has it please let me know. It is easy tasty and satisfying! Thanks
Cheryl Rowland
Hi! I see that I am not alone in trying to dig up the WW program from the '90's!
I am a lifetime member of WW but have difficulty eating in a healthy way on teh Points program. I have always had the best success with weight loss when I used balanced portions and portion control. I had done LA Weight Loss in 2007 and found it to be similar but probably more restrictive. My sister and I just signed up for a month of LA online, but the app is so elementary and the program has changed to the point of making it very hard to balance meals.
Thank you for all this valuable information! We are going to drop our LAWL subscription and begin to use WW old program!
Dominique Vanderwegen
Hallo!
I’m so happy to find other people who prefer the old exchange program!
Me too I’m fed up with all those diets where there are always nutritients that are forbidden. I want to eat pure simple foods: Bread proteines fat fruit vegetables milk.
So I started again, just ten days now, and I lost already 1kg 600. And I feel good and content.
The only thing I’m looking for, is a list with “combinaties”! For instance: 1 croissant = 1 bread portion and 100 cal. But what for french fries?
Can anyone help me with such a list?
Thank you!!!!
Dominique
Martha McKinnon
This may help: https://www.uaex.edu/publications/pdf/fshed-86.pdf
Diane Groth
I have searched for ages for the old WW Quick Start program. I gave away all the Paraphernalia I had, which I now totally regret! In face ive been searching for someone who might have it from the old days. I lost 50 on that program! I do still have the WW Quick Start Plus cookbook though. Ive searched for a facebook group for the Quick Start program too.. wish someone would start one, so we all could converse!! I restarted this 9 days ago so I havent weighed yet.. The book is an easy read but I really wish I had kept my weekly pamphlets from meetings!! I do have he food tracer page I made tons of copies of it.
Sue
Can you please tell us how many fat, bread, protein and fruit exchanges we were allowed.
Was it...
6 protien exchanges
2 vegetable exchanges
2 bread exchanges
2 fruits
2 fats????
Thanks!
Connie
Week 1/2/3/4
fruit 3/3/3/3
Veggies 2 (at least)/2/2/2
Milk 2/2/2/2
Bread 2/2/2to3/2to3
Fat 3/3/3/3
Protein 6/7/8/8
Optional Exchange 150 cals/200/250/550
6 to 8 glasses of water daily.
Nancy
I’ve had such success with the Weight Watchers program in early 1990. The program was ingenious. At the start of each new week we were given a pamphlet which listed the add on foods to our previous week’s allowed foods and more optional calories each week until week 5. The weight just fell off, tho, of course I was a lot younger. But it was so sensible and also gave me knowledge about healthy eating and portion control.
I’ve been on the hunt for this program in nooks and crannies in used book stores etc, and would love to know if that program was the “Quick Success” program? Or was it called something else.. or if anyone has a copy of the old pamphlet/brochures that we received each week. It was super exciting to learn what we could add to our diet for the upcoming week.
Connie
That program was called the Weight Watchers “The Quick Start Plus Program.”
Michelle
Thank you for the info you provided here. The new WW diets work just fine for me, but I feel so mentally exhausted by them and other diets. The pandemic probably didn't help that. I wanted to do something very simple. I'm just using Google Keep on my phone and laptop to count the exchanges (using a checkbox list). I also combined the protein exchanges into servings by oz to make it even simpler.
Martha McKinnon
HI Michelle, I think your observation is a great one. For many of us one of the keys to success is simplicity. There are some diets so complicated I am tired just reading about them! ~Martha
Linda
I've been saying this for years. I loved the old exchange plan. I compare it to like having a credit card vs a loan. With a loan, this is what you will do. With a credit card, l'm all over the place. The loan gets paid off but the card...... hope you get my drift! I need structure!! I kept all my old book and my Lifetime Membership card but lost them in one of my many housewives. Of course now there is no record of my Lifetime Membership. So much for that scam. I think a FB pages is an awesome idea. I'm in!
Nancy Waldorf
Hi Martha,
So very grateful for your website. I lost 30lbs. and kept it off for 10 years on the old exchange program from the early 90's. In 2008's I had a baby and went back to WW on the points system, and literally could not budge more than 5 lbs. I found it incredibly confusing. Moreover, I did not feel like it actually taught me about how your body functions on clean, nutritious food. I have started anew based on that little sheet you posted about how many exchanges you can have, and started filling in the sheet today. Wish me luck! I have 50 lbs. to lose, so it's going to take many months, but I feel a lot better knowing I'm getting back to how I should be feeding my body. Thank you for your interest and efforts for all of us who loved the old WW.
Martha McKinnon
Hi Nancy, Please know I am here behind my computer cheering for you!! All the best. ~Martha