Weight Watchers vs. DASH Diet: Which One’s Best for You?
Updated: Jan. 04, 2024
Two of the most popular—and highly recommended—diets are ruling the weight-loss scene, but which one is right for you? We're weighing the pros and cons.
Let me guess—right now you’re trying to decide if starting a diet plan would make sense with your daily life. There are tons of different diets out there for you to try, but two in particular that people can’t seem to stop talking about lately: Weight Watchers, and the DASH Diet.
Why Choose Between These Diets?
Neither of these diets aren’t new concepts (like trendy diets such as Whole30), but they have been gaining some attention around the media lately. Weight Watchers is back in the spotlight after revamping their program this year with WW Freestyle. Before the new program, dieters would have to plan and log every single thing they ate on the WW platform. Each food item is given a specific “SmartPoint” number, and dieters were given a certain number for their daily SmartPoint count. However, with the new WW Freestyle program, dieters are now given a list of “zeroPoint” foods, which yes, is a list of foods that people can eat for zero of their SmartPoints. These foods include numerous fruits, vegetables, and even proteins such as fish, eggs, and boneless skinless chicken breast.
The DASH Diet is also not a new concept, but people are paying attention to it since it’s consistently been the top recommended diet by the US News & World Report’s Best Diets list. DASH stands for Dietary Approaches to Stop Hypertension and is a diet that helps to lower blood pressure and bad cholesterol. This diet encourages a proper balanced diet plan and focuses specifically on nutrients such as potassium, sodium, calcium, protein, and fiber.
Since both of these diets do not focus on eliminating food groups—like the paleo or keto diets—they both sound pretty ideal for someone looking to make a life-change. So which one should you choose? Here’s a list of some pros and cons to help you decide.
Weight Watchers
Pro: Encourages healthy eating habits with “free” foods.
Since there are 200 new zeroPoint foods, dieters have the option of eating foods “for free” (here are 55 of them). Sure they still have calories—but if dieters are eating more of these “free” foods, they are automatically eating a healthier diet.
Con: You have to pay for it
Weight Watchers has a membership fee. It would be hard to attempt the WW Freestyle program without it since you wouldn’t know how many SmartPoints you are allowed to eat and what foods cost in your daily count that aren’t on the zeroPoints list. However, by paying for the program you are also given access to a world of resources through Weight Watchers: group meetings, weigh-ins, recipe suggestions, behavioral counseling and some restaurants even carry approved Weight Watchers menus.
Pro: It factors in exercise
If you work out on Weight Watchers, you can factor in that exercise in your daily count. It will reward points back to you (called FitPoints), giving you some room to enjoy an extra treat here or there. Exercising is just one of the ways to succeed on Weight Watchers.
Con: Consistent tracking
Since the program has an extensive point system, you’ll have to spend a good amount of time tracking your nutrition and fitness. Having the charts and seeing your progress is rewarding, but you have to be committed to actually submitting the data every single day.
Try these Weight Watchers-friendly recipes.
Slow-Cooked Turkey with Berry CompoteWe love to eat turkey, and on hot summer days, here's how we get our fix. For golden-brown turkey, broil for a few minutes before serving. —Margaret Bracher, Robertsdale, Alabama
You've got this! Read our top tips for succeeding on Weight Watchers.
Smoky CauliflowerThe smoked Spanish paprika gives a simple side of roasted cauliflower extra depth. This is definitely a favorite. —Juliette Mulholland, Corvallis, Oregon
Curious about Weight Watchers Freestyle? We've got you covered.
Calico Scrambled EggsWhen you're short on time and scrambling to get a meal on the table, this recipe is just what you need. There's a short ingredient list, cooking is kept to a minimum. and the green pepper and tomato makes it colorful. —Taste of Home Test Kitchen
Grilled Vegetable PlatterThis recipe is the best of summer in one dish! These pretty veggies are perfect for entertaining. Grilling brings out their natural sweetness, and the easy marinade really perks up the flavor. —Heidi Hall, North St. Paul, Minnesota
Minty Watermelon-Cucumber SaladCapturing the fantastic flavors of summer, this refreshing, beautiful watermelon-cucumber salad will be the talk of any picnic or potluck. —Roblynn Hunnisett, Guelph, Ontario
Zesty Marinated ShrimpThese easy shrimp look impressive on a buffet table and taste even better! The zesty sauce has a wonderful spicy citrus flavor. I especially like this recipe because I can prepare it ahead of time. —Mary Jane Guest, Alamosa, Colorado
Black Bean 'n' Pumpkin ChiliMy family is crazy about this slow cooker chili because it uses ingredients you don't usually find in chili. Believe it or not, I discovered that pumpkin is what makes the dish so special. Cook up a big batch and freeze some for later; it tastes even better reheated. —Deborah Vliet, Holland, Michigan
Roasted Eggplant SpreadBlack pepper and garlic perk up this out-of-the-ordinary spread that hits the spot on a crisp cracker or toasted bread slice. —Barbara McCalley, Allison Park, Pennsylvania.
Lemon Garlic MushroomsI baste whole mushrooms with a lemony sauce to prepare this simple side dish. Using skewers or a basket makes it easy to turn them as they grill to perfection. —Diane Hixon, Niceville, Florida
Garbanzo-Stuffed Mini PeppersMini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California
Oven-Roasted Spiced CarrotsI started roasting veggies and serving them often with dinner. Now my children say, “Is it OK to finish the veggies?” Pinch me. —Joan Duckworth, Lee's Summit, Missouri
Grilled Tilapia PiccataWe aren’t big fish eaters, but a friend made this for us, and we couldn’t believe how wonderful it was! Now we eat it regularly. I love making it for guests because it’s simple, looks lovely and tastes restaurant-worthy. —Beth Cooper, Columbus, Ohio
Four-Tomato SalsaThe variety of tomatoes, onions and peppers makes this chunky salsa so good. Whenever I try to take a batch to a get-together, it's hard to keep my family from finishing it off first! It's a super snack with tortilla chips or as a relish with meat. —Connie Siese, Wayne, Michigan
Roasted RadishesRadishes aren't just for salads anymore. Roasted radishes makes a colorful side to any meal. —Taste of Home Test Kitchen
Chicken Veggie PacketsPeople think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan
Simple Vegetarian Slow-Cooked BeansWhen I have a hungry family to feed, these tasty beans with spinach, tomatoes and carrots are a go-to dish. This veggie delight is frequently on our menu. —Jennifer Reid, Farmington, Maine
Turkey White ChiliGrowing up in a Pennsylvania Dutch area, I was surrounded by excellent cooks and wonderful foods. I enjoy experimenting with new recipes like this change-of-pace chili. —Kaye Whiteman, Charleston, West Virginia
Lemon-Roasted AsparagusWhen it comes to fixing asparagus, I think it's hard to go wrong. The springy flavors in this easy lemon asparagus recipe burst with every bite. —Jenn Tidwell, Fair Oaks, California
Sauteed Squash with Tomatoes & OnionsMy favorite meals show a love of family and food. This zucchini dish with tomatoes is like a scaled-down ratatouille. —Adan Franco, Milwaukee, Wisconsin
Spicy Grilled EggplantThis side dish goes well with any meat you might also be grilling. Thanks to the Cajun seasoning, the zesty eggplant gets more attention than an ordinary veggie. —Greg Fontenot, The Woodlands, Texas
Jicama Citrus SaladNever tried jicama? It is a crunchy Mexican turnip, and I love to use it in this super easy salad. The jicama is ideal alongside the vibrant flavors of the tangerines and shallots. Between the sweet and sour flavors in this salad and its crunchy texture, it's all delish if you ask me. —Crystal Jo Bruns, Iliff, Colorado
Curry ScrambleI have eggs every morning, and this is a delightful change from the classic scrambled egg meal. I like to add sliced peppers on top if I have them on hand. —Valerie Belley, St. Louis, Missouri
Watermelon Tomato SaladWatermelon and tomatoes may seem an unlikely pair, but they team up to make a winning combination in this eye-catching salad. —Matthew Denton, Seattle, Washington
Miso Soup with Tofu and EnokiThis traditional Japanese soup has a mild flavor but is so comforting. Sliced green onions provide a bit of color.—Bridget Klusman, Otsego, Michigan
Orange Pomegranate Salad with HoneyI discovered this fragrant salad in a cooking class. If you can, try to find orange flower water (also called orange blossom water), which perks up the orange segments. But orange juice adds a nice zip, too! —Carol Richardson Marty, Lynwood, Washington
DASH Diet
Pro: It’s free!
Unlike Weight Watchers, this diet does not require any type of fee. You can actually get a ton of books and resources online about the DASH Diet, including this thorough PDF by the National Heart, Lung, and Blood Institute (NHLBI).
Con: No points or prepared meals
The nice thing about being within a program is having the resources for recipes and meal ideas. Following the DASH Diet, however, requires a lot more personal motivation. Although the serving sizes and types of foods are clear on the program, you have to still think of meal ideas and plan everything out—instead of having a program that hands you those plans. If you’re tracking your calories, you’ll also need to develop some kind of system to do so, since you won’t have an app like Weight Watchers for that.
Pro: Top daily servings come from vegetables, fruits, grains and lean meats.
Just like how WW Freestyle encourages people to eat more healthy “free” foods, the DASH Diet encourages dieters to eat more foods—like these blood pressure-lowering foods—from those healthier categories. They are encouraged to eat 6-8 servings of grains, 4-5 servings of fruits (as well as vegetables), and 6 or less servings of lean meat, poultry, or fish. By eating more of these healthier foods, the hope is for dieters to feel full and avoid eating unhealthier, fatty foods.
Con: Limits foods high in saturated fat or sugar
Yes, these foods are not the healthiest for you, but at least Weight Watchers gives you a little breathing room to enjoy a treat every once in a while. On the DASH Diet you do get a weekly quota of sweets, but they won’t necessarily be the types of sweets you crave on a Saturday night watching late night television. DASH Diet is great for learning healthy habits, but without a little balance, it could be very easy to make a small slip back down the rabbit hole.
Try these DASH Diet recipes.
Turkey Medallions with Tomato SaladThis is a quick-to-cook meal using turkey medallions with a crisp coating. The turkey is enhanced by the bright flavor of a simple tomato salad. —Gilda Lester, Millsboro, Delaware
Strawberry-Blue Cheese Steak SaladAt lunch one day, a friend told me about a steak salad she'd had at a party. It sounded so fantastic I had to try it for myself. My family would eat it nonstop if we could. Can't seem to get enough of that tangy dressing! —Alma Winberry, Great Falls, Montana
Skinny Quinoa Veggie DipDon’t let the name fool you. This good-for-you recipe may appeal to an athlete in training, but it has plenty of flavor to satisfy everyone. We use crunchy cucumber slices for dippers. —Jennifer Gizzi, Green Bay, Wisconsin
Black Bean & Sweet Potato Rice BowlsI have three hungry boys in my house, so dinners need to be quick and filling, and it helps to get in some veggies, too. This one is a favorite because it's hearty and fun to tweak with different ingredients. —Kim Van Dunk, Caldwell, New Jersey
Pork Chops with Tomato CurryThis hearty flavorful dish is great on cold winter nights. I love the sweetness of the apples, the heat of the curry and the bit of almond crunch.—Mary Leverette, Columbia, South Carolina
Italian Sausage-Stuffed ZucchiniI've always had to be creative when getting my family to eat vegetables, so I decided to make stuffed zucchini using the pizza flavors that everyone loves. It worked! We like to include sausage for a main dish but it could be a meatless side too. —Donna Marie Ryan, Topsfield, Massachusetts
Mimi's Lentil MedleyI made this one summer evening by putting together what I had on hand. My husband gave it his top rating. —Mary Ann Hazen, Rochester Hills, Michigan
Spiced SalmonThis delicious, moist fish is very quick and easy to prepare. It gets a little sweetness from brown sugar, but overall the seasonings are mild and give this dish broad appeal. It's a wonderful way to enjoy healthy salmon.—Donna Reynolds, Innisfail, Alberta
Tomato Green Bean SoupThis colorful soup is delicious any time of year. When I can't get homegrown tomatoes and green beans, I've found that frozen beans and canned tomatoes (or even stewed tomatoes) work just fine. Served with warm breadsticks, this soup is a complete meal. —Bernice Nolan, Granite City, Illinois
Asparagus Omelet Tortilla WrapSince this omelet is packed with whole grains, veggies and protein, all I have
to do is add a side of fresh fruit for a healthy breakfast before work. Instead of asparagus, sometimes I make this with fresh spinach. —Bonita Suter, Lawrence, Michigan
Raspberry Peach Puff PancakeHere's a simple, satisfying treat that's perfect when you have company for brunch. It's elegant enough that you can even serve it for dessert at other meals.—Taste of Home Test Kitchen, Milwaukee, Wisconsin.
Brunch Banana SplitsMy whole family loves bananas, fruit and granola for breakfast. I topped all that with yogurt, nuts and honey and called it a split. This is perfect to serve on a busy morning or a special one! —Nancy Heishman, Las Vegas, Nevada
Pretty Peach TartWhen ripe peaches finally arrive at local fruit stands, this is the first recipe I reach for. The tart is perfection—a delightful way to celebrate spring's arrival! You can make the tart with other varieties of fruit, too. —Lorraine Caland, Shuniah, Ontario
Whole Grain Banana PancakesMy kids love homemade banana bread, so why not make it in pancake form? These freeze well for a special breakfast any day. —Ally Billhorn, Wilton, Iowa
Almond-Chai GranolaWhether you snack on it by the handful or eat it with milk or yogurt, you’ll be happy that you found this granola recipe. —Rachel Preus, Marshall, Michigan
Southwest Shredded Pork SaladThis knockout shredded pork makes a healthy, delicious and hearty salad with black beans, corn, cotija cheese and plenty of fresh greens. —Mary Shivers, Ada, Oklahoma
Cilantro Lime ShrimpA quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California
The Takeaways
Knowing all of this, if I had to give an opinion, I think I would go for the Weight Watchers diet. I’m a fan of consistent tracking, support groups and having a little balance in my life. However, these DASH Diet recipes are very tempting for me to give that diet a try as well. Which would you choose?
Eat smart with these healthy dinners.
Pressure-Cooker Curried Pumpkin Risotto
Nutrition Facts 1/2 cup: 163 calories, 3g fat (0 saturated fat), 0 cholesterol, 369mg sodium, 30g carbohydrate (2g sugars, 2g fiber), 4g protein. Diabetic exchanges: 2 starch, 1/2 fat. This easy pumpkin risotto tastes like fall and gets a flavor boost from the curry. —Andrea Reaves, Stephens City, Virginia
Thai Chicken Lettuce Cups
Nutrition Facts 1 lettuce cup: 93 calories, 1g fat (0 saturated fat), 21mg cholesterol, 162mg sodium, 11g carbohydrate (2g sugars, 1g fiber), 9g protein. Lettuce wraps make light, lively appetizers. These are easy to make because the slow cooker does most of the work. Just load it up and let things get cooking. When the chicken is cooked, just shred and serve. —Robin Haas, West Roxbury, Massachusetts
Originally Published: June 20, 2018
