Home Diets to lose weight Points diet step by step (food table)

Points diet step by step (food table)

by Georgia Ede
Published: Last Updated on

Weight Loss by Points:

Some endocrinologists, dietitians and nutritionists try to innovate and make new diets suitable to the tastes of those who do it, a true example of this trend, is the diet that is attached below.

This type of diet is an alternative for those people who have tried many diets and end up getting bored.

This diet is somewhat entertaining since it is carried out by counting the points contained in the  foods to be consumed , each food is assigned a numerical value .

At the end of the day, we must add everything we have ingested and never exceed 100 points , but we must always reach 80 points to avoid falling into malnutrition.

The score that each food receives is based on the amount of calories , fiber, protein , carbohydrates , and  fats that each food contains, as well as the ease of the body to process these foods .

Although the choice of food is free within the allowed foods, it is necessary to have at least a small notion of nutrition to combine foods in the most appropriate way, having to provide our body with proteins, carbohydrates and fats in a way balanced .

You will always try to do it roughly without ever becoming obsessed. In addition, it is advisable not to prolong this diet for a long time, since the list of foods reflected below does not contain all the basic nutrients and only describes a specific series of foods.

This diet of points , also known as diet by points , has become fashionable lately in our society and people usually carry it out indeterminately, however, it is not advisable to prolong it for more than 1 month, and it would also be convenient Consult with a doctor or nutritionist about the possibility of ingesting a vitamin supplement or any other supplement so that the body cannot be lacking in some essential substance for the full development of the body’s basic functions.

  • Recommendations to keep in mind:

– we always keep in mind that you have to avoid the fat , fried, breaded and meals copious .

– We will distribute the virgin olive oil during the day consuming a maximum of 3 tablespoons each of which will be equivalent to 5 points .

– You must bear in mind that it is recommended that you consume fish at least once a week , and that it is advisable to vary your diet as much as possible including vegetables and fruits ; The latter should always be tried to consume them on the sidelines or separately from meals, such as when you wake up, in the middle of the morning or in the middle of the afternoon.

– There are wild card foods that only add one point per unit; These are carrots and celery , unsweetened tea , the former should preferably be consumed raw and between meals.

– The seasoning of the food you eat can be soybean oil, vinaigrettes or garlic, olive oil is limited to three tablespoons per day, you can use spices without limitation but not overusing the salt .

– Remember that you must consume a minimum of 80 points and a maximum of 100 and you must drink at least 2 liters of water a day .

Basic scheme of the diet by points

80 POINTS<DIET BY POINTS>100 POINTS

 

80 points=To lose weight very fast
90 points=To lose weight gradually
100 points=To lose weight moderately and maintain

 

Forbidden food:

The first thing you should keep in mind is the list of not allowed foods which are the following:

Cookies, Sausages, Candies, Soft drinks, Sausages, except Turkey or York Ham, Alcoholic beverages, Cheese, Sugars, Bacon, Mayonnaise, Butter, Sauces, chocolates.

List of Foods and their points

Here we show you the complete points diet table , now you just have to put your calculator to work!

Meat, fish and cold cuts (points per 100 mg)

Liver14 pts. every 100 gr
Turkey7 pts. every 100 gr
York Ham8 pts. every 100 gr
Serrano ham10 pts. every 100 gr
Sausage20 pts. every 100 gr
Mortadella20 pts. every 100 gr
Smoked salmon6 pts. every 100 gr
Natural tuna6 pts. every 100 gr
Tuna in vegetable oil7 pts. every 100 gr
Grilled or cooked salmon8 pts. every 100 gr
Grilled chicken breast8 pts. every 100 gr
Burgers, chicken sausages12 pts. every 100 gr
Burgers, beef sausages13 pts. every 100 gr
Grilled veal18 pts. every 100 gr
Grilled pork loin18 pts. every 100 gr
Lamb Chops15 pts. every 100 gr
Grilled white fish7 pts. every 100 gr
Grilled blue fish8 pts. every 100 gr
Fried fish15 pts. every 100 gr
Crab sticks, substitutes9 pts. every 100 gr
stuffed meat25 pts. every 100 gr

 

** We will add 5 more points to the battered meat or fish for every 100 gr we batter.

** To the breaded meat we will add 8 more points for every 100 gr of meat that we breach.

Pasta and Rice (points per 100 mg)

Egg noodles37 pts. every 100 gr
Potato gnocchi30 pts. every 100 gr
Boiled white rice18 pts. every 100 gr
Other rice25 pts. every 100 gr
Pasta25 pts. every 100 gr
Corn22 pts. every 100 gr

 

Eggs and dairy

Diet yogurt8 pts. per unit
Soft-boiled or boiled egg10 pts. 2 eggs
Omelette15 pts. 2 eggs
Fresh cheese2 pts. every 100 gr
Manteca40 pts. every 100 gr
Whole milk12 pts. every 200 ml
Semi-skimmed milk9 pts. every 200 ml
Soy milk7 pts. every 200 ml
Skimmed milk6 pts. every 200 ml

 

Bread and farinaceous (points per 100 mg)

White bread25 pts. every 100 gr
Pan Integral23 pts. every 100 gr
Bread10 pts. each slice
Wheat flour20 pts. every 100 gr
Cornmeal25 pts. every 100 gr
Crackers35 pts. every 100 gr

 

Vegetables and vegetables (points per 100 mg)

Artichokes8 pts. every 100 gr
Tomato8 pts. every 100 gr
debts4 pts. every 100 gr
Beetroot7 pts. every 100 gr
Boiled broccoli7 pts. every 100 gr
Boiled cabbage7 pts. every 100 gr
Boiled cauliflower7 pts. every 100 gr
Boiled green beans7 pts. every 100 gr
Asparagus7 pts. every 100 gr
Mushrooms7 pts. every 100 gr
Zucchini8 pts. every 100 gr
Onion8 pts. every 100 gr
Aubergines9 pts. every 100 gr
Lettuce, lamb’s lettuce, collard greens4 pts. every 100 gr
Spinach4 pts. every 100 gr
Pumpkin8 pts. every 100 gr
Lentil stew35 pts. every 100 gr
Chickpea stew, stew35 pts. every 100 gr
Mashed potatoes20 pts. every 100 gr
** Potato, Sweet Potatoes and other starches15 pts. every 100 gr

 

** To the potato, sweet potato and other starches we will add 20 more pts if we fry them and 10 more pts if we roast them.

Fruits

Apple7 pts. every 100 gr
Orange9 pts. every 100 gr
Mandarina9 pts. every 100 gr
Strawberry8 pts. every 100 gr
Kiwi8 pts. every 100 gr
Raspberry8 pts. every 100 gr
It must7 pts. every 100 gr
Cherries8 pts. every 100 gr
Watermelon4 pts. every 100 gr
Money7 pts. every 100 gr
Plum7 pts. every 100 gr
Cantaloupe8 pts. every 100 gr
Peach9 pts. every 100 gr
Mango10 pts. every 100 gr
Pineapple10 pts. every 100 gr
Grapes10 pts. every 100 gr
Figs15 pts. every 100 gr
Banana or Banana18 pts. each medium unit
Avocado18 pts. every 100 gr
Dates20 pts. every 25 gr
Almonds, Hazelnuts5 pts. each unit
Walnuts5 pts. each unit

 

Several

Chips35 pts. every 100 gr
Roast potatos25 pts. every 100 gr
Pizza with tomato ham and cheese30 pts. each portion
Café5 pts. per cup
Dumplings30 pts. per unit
Red wine30 pts per glass
Sunflower seeds25 pts. every 100 gr
Pumpkin seeds25 pts. every 100 gr

 

Weekly Sample Menu of the Points Diet

Below we show you as an example a weekly and daily menu of this diet by points is made with an average consumption of approximately 90 points . Alternating days in which we will consume the equivalent of 80 points, another 90 and one day a week that we will consume a maximum of 100 points. The main objective is to get an idea of ​​what we can consume by carrying out this diet and then making adjustments that adapt to our needs and food tastes.

The breakfasts are designed so that you can always make the one that best suits you, or alternate with the other 2 options, regardless of the day, they all have a value of 30 points , the half mornings and snacks have between 5 and 8 points , the c omidas 30 to 35 points depending on the weight in grams, and dinner with 15 to 20 points .

MONDAY
Breakfast
Coffee with skimmed milk, whole wheat toast with 30 grams of turkey and a natural juice of three oranges.
Midmorning
A skimmed yogurt or an orange juice or a fruit of less than 10 points.
Meal
Liver fillet (180 gr approx) and boiled cauliflower (100 gr).
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Grilled mixed vegetables (200 gr) and 1oo gr of grilled white fish.

 

TUESDAY
Breakfast
Whole grains (40 gr approx) and 200 ml of skimmed milk. An Apple.
Midmorning
A skimmed yogurt or an orange juice or a fruit of less than 10 points.
Meal
Unique dish of stewed lentils without potatoes and without chorizo.
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Scrambled eggs with two eggs with 60 gr of mushrooms.

 

WEDNESDAY
Breakfast
Skimmed yogurt with fruit (50 gr kiwi and 50 gr of pineapple) and sliced ​​bread toast with 20 gr of turkey or chicken.
Midmorning
A skimmed yogurt or an orange juice or a fruit of less than 10 points.
Meal
Grilled blue fish (200gr) and 100 gr of grilled or steamed asparagus.
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Green salad with smoked salmon. (lettuce, cucumber, tomato, celery and 30 gr of smoked salmon).

 

THURSDAY
Breakfast
Coffee with skimmed milk, whole wheat toast with 30 grams of turkey and a natural juice of three oranges.
Midmorning
A skimmed yogurt or an orange juice or a fruit of less than 10 points.
Meal
Unique pasta dish (100gr) with beef bolognese (30 gr), if possible made with natural tomato.
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Pineapple shock with skimmed yogurt with 50 gr of pineapple.

 

FRIDAY
Breakfast
Whole grains (40gr) with 200 ml of skimmed milk. A pear.
Midmorning
A skimmed yogurt or an orange juice or a fruit of less than 10 points.
Meal
Grilled turkey (180 gr) and 100 gr of brown rice.
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Grilled white fish (200gr) with fresh cheese (100 gr).

 

SATURDAY
Breakfast
Yogurt with fruit 50 grams of apple and 50 grams of plum with a slice of sliced ​​bread with 20 grams of ham.
Midmorning
A skimmed yogurt or an orange juice or a fruit of less than 10 points.
Meal
Grilled loin (180gr) and 200 gr of spinach.
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Melon with ham (approximately 3 pieces of melon with 5 slices of ham, removing all fat).

 

SUNDAY
Breakfast
Coffee with skimmed milk, whole wheat toast with 30 grams of turkey and a natural juice of three oranges.
Midmorning
A skimmed yogurt or an orange juice or a fruit of less than 10 points.
Meal
Lamb chops (180 gr) with steamed green beans (150gr).
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
One hard-boiled egg and 6 crab sticks.

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