Diet table by points to download

The points diet is a flexible diet and that allows you to eat practically everything, since it does not limit the variety of food but makes you calculate the maximum points (with their corresponding calorie equivalence) that your body is capable of assimilating without gaining weight. In the same way, if you eat fewer calories than the body needs for its daily activity, the result will be weight loss.

It only requires a little caloric control and physical exercise for at least an hour three times a week. You will not need anything else to lose weight. As a help we recommend checking diet chart by points to download that we share in the image and where you will find a list of all the foods that can be found in the supermarket with the points that correspond to it and monthly weight monitoring tables.

Finally a diet that works, you may need a calculator, but if it helps you lose weight, it is worth it.

Image: How to lose weight in 2016

It is a new food concept where each food group is assigned a specific number of points. The objective is for a person to consume a number of points each day (this amount will vary according to their weight, height and gender), thus achieving a specific amount of calories that will help reduce weight in a progressive and constant way.

The only premise that you must follow if you want to discover how is the diet of points is that you should never exceed the amount of points you have assigned per day; that is, if after having calculated your points you find that you must eat 18 a day, you will not be able to exceed this amount. If you do, the next day you will have to subtract the extra points that you have consumed.

Each food group has specific points, this calculation is based on the calories, the amount of fiber, the proteins and the fats that the food has. Most fruits and vegetables have 0 points, eggs add 2 points, lentils 2 and a half points, and so on.

The process of points diet It has three phases that are distributed in 16 weeks during which you gradually lose weight until you reach the third and final maintenance phase. Keep in mind that the average weight loss per week is half a kilo.

As we have mentioned, the number of points your diet should be fed depends on different factors such as your age, gender, weight and height. Below we show you the scheme of the point diet so you can do your calculation.

Points according to your gender:

• If you are a man you must add 8 points
• If you are a woman you must add 2 points

Points according to your age:

• If you are between 17 and 26 years old you have to add 4 points
• If your age is between 27 and 37 you must add 3 points
• If you are between 38 and 47 years old you must add 2 points
• If your age is between 48 and 58 you have to add 2 points

Calculation of points according to your weight:

• You have to calculate your weight in pounds instead of kilograms. The first two figures of this number will be the points that you must add to your diet.

Points according to your height:

• If you measure less than 1.55 cm you should not add any points
• If your height is between 1.56 cm and 1.80 cm you must add 1 point
• If you measure more than 1.80 cm you must add 2 points

Points according to your daily physical activity:

• If you spend most of the day sitting you should not score any points
• If you are mostly standing during the day, you must score 2 points
• If you spend most of the day walking, you have to score 4 points
• If you do a lot of physical effort during the day, add 6 points to your diet

To know how is the diet of points it is essential to control the amount of points assigned to food. There are different publications and books that talk about the table of points of this diet, however, in OneHowTo we show you a summary so you can start designing your daily menu.

Food from 0 to 2 points:

• Green beans add 0 points (note that most vegetables have 0 points)
• Apples also have 0 points (the vast majority of fruits also have this score)
• A whole bunch of grapes adds 1 point
• 3 slices of cooked ham also add 1 point
• Butter is also a 1 point food
• Peas also have 1 point
• A little light mayonnaise accompanying your dishes adds 1 point
• A piece of milk chocolate also adds 1 point
• A skimmed yogurt adds 1 point and a half
• A tuna patty also adds 1 point and a half
• A portion of fresh cheese adds 1 point and a half

Food between 2 and 4 points:

• A small plate of pasta scores 2 points
• An egg adds 2 points
• A glass of semi-skimmed milk contains 2 points
• A glass of wine 2 points
• A small handful of potatoes scores 2 points
• Hake contains 2 points
• The banana adds 2 points
• A small plate of lentils adds up to 2 and a half points
• The light tuna also adds 2 and a half points
• The Iberian chorizo ​​adds 3 and a half points

Foods of 4 points and more:

• A cone ice cream scores 4 points
• A slice of pizza adds up to 4 and a half points
• A donut also scores 4 and a half points
• An individual potato omelette scores 5 and a half points
• A pint of beer scores 6 points
• A beef entrecote scores 8 points

Being a flexible and very permissive diet, this points diet It has a number of advantages over other weight loss methods.

1. It is a flexible diet in which you can eat whatever you want, as long as you do not exceed the amount of daily points.

2. There is a method of saving points that consists in that, if one day you know that you have a celebration or a special meal, you can reduce points the previous days and, thus, increase the intake of points that specific day.

3. Being a diet whose weight loss is progressive, it is very difficult that once you leave it, you will regain the lost kilos. It is not a miracle diet but a weight loss plan which should last for 16 weeks.

The points diet it is a free diet that can easily lead to an irregular intake of nutrients that are not always healthy for our lifestyle. See a doctor before starting this diet for a specific plan and follow-up.

• You must be patient: although with the points diet you end up losing weight, this loss is slow and progressive.
• It is a diet that is committed to organizing meals in 5 servings a day; It is also highly recommended to accompany the diet with daily exercise to achieve a healthier weight loss.
• This diet is not recommended for children under 12 years of age, for people with a nervous history, or for pregnant women.
• It is advisable to take 5 pieces of fruit and vegetables a day as well as drink about 2 liters of water daily.

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