In weight reduction diets, two candidates are frequently mentioned for their effectiveness: the ketogenic diet and WW (previously known as Weight Watchers).
While the two techniques could not be more unlike, each has gathered followers due to its outcomes. Many people have experienced success with both the WW points-based program and the low-carb, high-fat ketogenic, or keto diet regarding weight reduction.
This article examines how each program works, the advantages and disadvantages of each, and which is superior for weight reduction.
What is WW?
WW is a well-known commercial diet program operating for many years. It is based on the principles of moderation and portion control, allowing adherents to eat anything they desire.
WW provides a daily SmartPoints allowance and places you in one of three color-coded weight reduction programs based on your needs. Here's a quick rundown of the colors:
- Green: more SmartPoints per day permitted, with 100+ ZeroPoint meals, primarily fruits and vegetables.
- Blue: allows a modest quantity of SmartPoints daily, with 200+ ZeroPoint items such as fruits, vegetables, and lean meats.
- Purple: allows for fewer SmartPoints per day, with 300+ ZeroPoint items such as fruits, vegetables, lean meats, and nutritious grains.
Foods with fewer SmartPoints are often lower in calories, fat, and sugar and higher in fiber and protein. Foods with a high point value are often heavy in calories, fat, or sugar, such as French fries, ice cream, or fatty meats.
While high-point items can be included, they can rapidly deplete your daily SmartPoints limit.
WW is also a paid service. There are many tiers dependent on the degree of help provided. You can access the WW tracking app and all its options with your purchase.
This table highlights three World War II plans:
| Plan | Digital Only | Workshops + Digital | Coaching + Digital |
|---|---|---|---|
| Price | $2.87 per week | $5.88 per week | $7.79 per week |
| What it includes | Full access to the myWW+ app and tools | Weekly virtual or in-person workshops plus Digital Only benefits | Unlimited access to a personal WW coach plus Digital Only benefits |
Does it work for weight loss?
Yes, WW is helpful for weight reduction.
Several studies have indicated that WW aids with weight loss. However, it is vital to highlight that WW directly or indirectly supported several of these studies, which may have biased the outcomes (1).
In one WW-funded study of 279 people, researchers discovered that those who used the WW program lost more than twice as much weight as a control group in three months. WW members were also more likely to have kept their weight loss after a year (2).
Another big WW-funded research with approximately 29,000 participants discovered that individuals dropped roughly 6 pounds (3 kg) on average in 12 weeks. About two-thirds of the individuals lost at least 5% of their body weight (3).
What is Keto?
The keto diet is a low-carbohydrate, high-fat, moderate-protein diet that was first used to treat epilepsy. People increasingly utilize it for several reasons, including weight loss and blood sugar control.
It is not a commercial diet program, like WW, but rather an eating pattern. When you go Keto, your body enters a condition known as ketosis, in which you burn fat as your primary source of fuel rather than carbohydrates.
This provides some possible metabolic benefits for persons attempting to reduce weight (4):
- better blood sugar control and lower insulin levels
- decreased appetite
- maintenance of metabolic rate (calories burned at rest)
- easier to burn stored body fat
Because the keto diet is low in carbohydrates and sweets, you must avoid meals such as:
- bread
- pasta
- rice
- potatoes
- sweets and desserts
- sugary sodas
- even most fruits
On the other hand, you can safely include the following:
- most meats
- nonstarchy vegetables
- nuts and seeds
- full-fat dairy products
- low sugar fruits, like berries
Food Fix: Keto Basics
Does it work for weight loss?
Yes, Keto is helpful for short-term weight loss, much like WW.
Several studies have looked into the effectiveness of a keto diet for weight loss.
A study of 89 adults with type 2 diabetes and obesity indicated that those who followed a keto diet lost considerably more weight and had lower waist circumference reductions after 4 months than those who followed a typical low-calorie diet (5).
Over 90% of keto group members dropped at least 5% of their body weight during the trial, and more than 80% lost at least 10% (5).
Another evaluation of research, including over 1,500 participants that compared a keto diet to a low-fat diet, discovered that those in the keto group lost considerably more weight than those in the low-fat group, at least until a 2-year follow-up (6).
Benefits
Beyond weight loss, both WW and Keto have benefits.
WW
WW has been in business for a long time and has a track record of success.
One of the advantages of the WW program is that it gives a more straightforward technique of exercising moderation and portion management than calorie tracking. It may also assist you in gradually learning to make healthier eating choices.
Even if you discontinue the program, the ideas you learn from WW can help you make better eating choices.
WW has a built-in support network even with its most basic Digital Only package.
This package gives you access to a virtual community only available to members. Meanwhile, more expensive subscriptions provide even more responsibility and support, such as online or in-person sessions and limitless one-on-one coaching.
Keto
Similarly, the keto diet offers various advantages.
One of the main advantages that many keto dieters mention is how quickly they may lose weight. This might be due to some causes (4).
Being in ketosis reduces hunger, making it simpler to consume fewer calories (4).
Furthermore, the keto diet may lower your insulin levels. Insulin is the hormone that signals your body to store excess blood sugar as fat. As a result, when insulin levels are low, your body may find it simpler to burn its stored fat (4).
It also balances your blood sugar levels, which may help you control your appetite and food cravings.
There have also been some case reports of persons with type 2 diabetes using a keto diet to improve their blood sugar management and reduce their requirement for insulin and diabetic medicines (4, 7, 8).
Downsides
Both diets have their downsides as well.
WW
The cost of WW is one of its primary drawbacks. Although it's pretty cheap each week, the prices may add up — especially if you're on one of the more costly plans and want to continue the program longer.
Furthermore, the SmartPoints system may mistakenly discourage you from eating generally healthy items since they are high in calories or fat.
Among these foods are:
- full-fat dairy
- avocado
- natural fats and oils, such as olive oil
Keto
The keto diet has a few disadvantages. It is a significant departure from the regular diet of most individuals, and as such, it can be difficult to maintain long-term. It may be challenging to carry over the holidays or when on vacation.
The keto diet also eliminates several otherwise healthful items, such as:
- most fruits
- beans and legumes
- oats
- sweet potatoes
Finally, the keto diet raises specific long-term safety issues that experts have yet to investigate properly. This includes the possibility of increasing your cholesterol levels, which may raise your risk of heart disease (9Trusted Source).
Which is better for weight loss?
Both the WW and keto diets may aid in short-term weight loss. Which diet is best for you is determined by your specific demands.
WW could be a better choice if you:
- Appreciate the freedom to eat anything you want
- Find the WW program's built-in structure and support required to keep you motivated
- Are you content with the subscription cost
Keto, on the other hand, may be a better choice if you:
- Have type 2 diabetes or other blood sugar control issues
- When your dietary selections are restricted, it is easy to make better choices.
- Are you comfortable dieting on your own or creating your support network?
The Bottom Line: Keto vs Weight Watchers (WW)
The WW and keto diets are significantly different. WW is a paid diet program emphasizing moderation, portion management, and the WW SmartPoints system. It includes social support at all paid levels of the program.
On the other hand, Keto is a low-carbohydrate, high-fat diet that seeks to put you into ketosis, making it simpler to burn your stored body fat as energy.
Both diets are beneficial for weight reduction, but one may be a better fit for you than the other for various reasons.
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