Simply Filling is a WW plan that has actually been around since 2004. It is a minimal tracking plan that focuses on whole foods like lean animal proteins, meatless proteins, whole grains including pastas, rices and things like quinoa and polenta, fresh fruits and veg but also includes things like low calories breads and wraps, low sodium soups, condiments and sauces, healthy oils and fat free dairy.
There is a large list of NO COUNT FOODS (NCF) which do not need to be weighed, measured or tracked. (Everything on the Freestyle list is on the Simply Filling list + much more)
Instead you rely on Mindful Eating - learning to listen to your hunger signals and stop when you are satisfied. Don't worry - it's not as scary as it sounds.
Anything not on the NO COUNT FOOD LIST (NCFL) comes from your weekly points. (Unlike Freestyle - you do not get daily or rollover points)
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🥦 What is a WHOLE FOOD?
Any food in its unprocessed form basically - so all your fresh / raw foods. Some people also consider any product that has less than 5 ingredients, all of which are non chemical / processed, easily recognized.
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🧠 What is MINDFUL EATING?
Becoming aware of when you are actually hungry, when you are actually starting to get full, finding a balance between satisfying cravings and fulfilling an empty stomach... All of these are components of mindfulness.
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🤔 ARE YOU REALLY HUNGRY? OR ARE YOU BORED/STRESSED/UPSET/CELEBRATING?
One of the keys to being successful on Simply Filling is to learn to eat when you're hungry, stop when you're satisfied and be aware of the differences between:
MOUTH HUNGER: A certain food would TASTE good right now... You saw an ad on TV, you smelled it driving by, you are thinking about how a certain food (normally a trigger for) tastes but you are likely NOT ACTUALLY hungry.
BRAIN HUNGER: Sometimes you just can't stop thinking about a certain food, or you have developed coping strategies around emotional / disordered eating where again you are likely NOT PHYSICALLY hungry but your brain says you need to eat for some reason.
STOMACH HUNGER: This is the only one you need to be feeding. This is the one you listen to - learn your hunger scale, learn your bodies "I'm full" signals.
⛔ Learn the STOP (stop eating 1/2 way through your meal for a minute), DROP (actually put your utensils down) and PAUSE (do something else for 10min) technique.
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😩 I CAN'T DO THAT!
I don't know when I'm full!
That is part of what Simply Filling is about. You can weigh and measure until you feel like you are getting the hang of things, stick to recommended serving sizes and learn as you go.
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🍐 What are STANDARD SERVING SIZE recommendations?
1. FRUIT & VEGGIES
Serving sizes are 1 cup for leafy greens and 1/2 cup for all other vegetables and fruits.
2. WHOLE GRAINS
Use the nutrition label to determine the serving size of packaged whole grain foods.
3. MILK/DAIRY
One milk serving would be 1 cup of milk or yogurt or 1 1/2 ounces of many cheeses.
4. OILS
One serving of healthy oils is 1 teaspoon.
5. LEAN PROTEIN
One serving of lean protein is about 3 or 4 ounces.
6. WATER
One serving of water is 8 ounces.
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📒 What is a NCF/NCFL?
NCF = No Count Food - foods, when eaten in moderation, that do not need to be weighed, measured or tracked.
NCFL = No Count Food List - the list Simply Filling users go by of items you don't have to track.
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🍯 How is that different from the Condiment list?
Foods that are listed on the No Count Food List under Condiments and Sauces are not No Count Foods though you don't have to track them when used in "typical amounts".
This is to say, if you want ketchup/BBQ sauce, above a typical amount, it will start to accrue points. WW does not define the typical amount but if the regular serving size is 2tbsp and you eat 1/2 cup - you might want to throw a point or two that way to account for it.
A No Count Food (previously shown with green circles in the WW app) will never become worth points, no matter the quantity.
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What does 💯 SIMPLY FILLING / SF mean?
This is my way of saying that the recipe contains only items found in the NCFL and does not require any weekly point expenditures.
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So should I be trying to make my meals 💯 SF?
You can, the list is certainly comprehensive enough for that but like the zero foods in Freestyle - weeklies are there to flesh out additional ingredients, add personalization to a meal or account for changes needed due to dietary restrictions or medical issues. I can't have most fat free /sugar free foods so my meals are often not 💯 SF because I use products that are light or full fat.
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😖 I feel guilty using WEEKLIES and I never use ACTIVITY POINTS!
Weeklies are there to fill in the gaps. They are not an "extra" like activity points - they are designed as part of the program itself and just set to the side for you to spend as you need them instead of divided evenly over 7 days like dailies would be.
You can certainly do the program and never use them but they are not meant to be restricted to special occasions or events. Think of them as customization points - to customize your meals as you need.
Of course some people eat strictly off the NCFL and save weeklies for wine or snacks, meals out or events and that's fine too.
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😱 HELP! I'm only part way through my week and I'm OUT OF WEEKLIES ! What now?
Well - you have a few options.
* Eat only from the NCFL until your week rolls over.
* Go into negative weeklies - just keep tracking
* Earn Activity / FitPoints for the extras you want.
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📝 How do I know if a recipe is 💯 SF?
I will mark it as such on my stuff but for other recipes, you just need to check the ingredient list against the NCFL and make sure everything is on there or you can make substitutions that will make it fit.
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👩🏻🍳 How do I make a recipe more compatible with Simply Filling?
Many times the biggest swaps needed are for things like:
* Reducing the amount of oil to fit the 2tsp/day guide
* Swapping to fat free or soy based for dairy
* Omitting/swapping a non crucial ingredient
Most recipes can be made Simply Filling with only a few minor changes.
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RESOURCES
🍃 2018 No Count Food List Simply Filling PDF
https://tinyurl.com/y94dnkgm
🍎 How Does SIMPLY FILLING work?
https://www.somethingswanky.com/weight-watchers-simply-filling-technique/
(The 49 weekly points she references in the article are when paired with the old PointsPlus plan - if paired with the current Freestyle program you would use your Freestyle weeklies)
or
https://simple-nourished-living.com/i-love-weight-watchers-simply-filling-technique/
I hope this answers most of your questions. If not, please feel free to ask!
#resource / #coaching / #whatissimplyfilling
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