Diet, healthy nutrition

The Points Diet – This neat table will help you lose weight

The following article will be of particular interest to those who value a healthy, slim figure and who also accept certain compromises. It is a diet that is growing in popularity. The so-called Points diet is best known for its quick action. If you’ve never heard of her or just want to find out more, you’ve come to the right place. We want to explain in more detail what this diet is and what exactly it is. In addition, we have put together a clear table that provides an overview of the various food groups and thus makes it easier to stick to the diet. Everyone can determine their own nutrition plan using the point diet table.

The point diet for quick weight loss

points diet balance carbohydrates vegetables fruits meat dairy products

In the Points Diet, it is important to replace foods that are rich in carbohydrates and fats with foods that are rich in protein. The best thing about this diet is that, in the end, you don’t have to go without anything. Even alcohol and sweets are allowed. Nevertheless, the main thing is to eat healthily and also to do sports. And this is how you lose weight in a healthy way, which many other diets cannot claim.

points diet slimming healthy fruits apple grapes tangerine

The aim at the beginning is to reduce body mass by 5 to 10 percent. This happens evenly and in a healthy way, without unhealthy hunger periods. The next goal is to keep reducing body mass until the BMI drops below 25. The BMI is calculated with the help of weight and height. So check at the beginning what the ideal BMI would be for you and set it as your goal. With the points diet you usually lose about 1 kilo per week, but it can be different for everyone.

The Secret of the Points Diet

points diet proteins eggs meat ham cheese milk

But how does the point diet work? As the name suggests, points are used as an aid. Every food has a certain number of points, some even get no point at all. The more fats, calories or fiber the product contains, the more points it is equated with. This way, you can treat yourself to greasier foods every now and then by instead combining with healthier ones and foregoing other high-calorie ones. So instead of eating a sausage with ketchup and French fries, for example, you would now combine the sausage with a healthy salad. The way in which you prepare your food also plays an important role in achieving success in losing weight with the Points Diet. Fried dishes should be avoided and better replaced by cooked ones.

Recipes for the points diet – ideas for salads, breakfasts, main dishes & for in-between

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However, that does not mean that you should completely avoid foods rich in fat and carbohydrates and only consume zero-point foods. But on the contrary! Because the body also needs carbohydrates, fiber and fats to be healthy. If these are missing for a longer period of time, it is unhealthy. Instead, as already mentioned, create a balance and a certain balance between products with little and those with multiple points when putting together your meal for breakfast, lunch or dinner for the point diet or choosing a snack in between. Try to always make full use of the required number of points.

Lose weight without giving up food

The maximum number of points for the Points Diet per day is determined based on your age, weight, height and gender. It also matters whether you want to lose weight or prefer to maintain your weight. Using the following list, you can quickly and easily add up the ideal number for yourself:

Gender:

  • male – 15 points
  • female – 7 points

Age:

  • 18-20 years – 5 points
  • 21-35 years – 4 points
  • 36-50 years – 3 points
  • 51-65 years – 2 points
  • over 65 years – 1 point

reduce carbohydrates and fats with the dots diet

Size:

  • under 1.60 m – 1 point
  • 1.60 m and larger – 2 points

Weight:

  • of your weight take the first number; with a weight over 99 the first two, i.e. the tens (57 kg – 5 points; 93 kg – 9 points; 105 – 10 points etc.)

Usual activities / exercise (e.g. at work):

  • mainly sitting – 0 points
  • mainly standing, but sometimes also sitting – 2 points
  • mainly walking, but sometimes also standing – 4 points
  • physically demanding – 6 points

Goal of the diet:

  • decrease – 0 points
  • Maintain weight – 4 points

What role does sport play in the point diet??

points diet breakfast healthy salad cucumber egg wholemeal bread

Anyone who has sinned once does not necessarily have to forego something delicious in order to create a balance. This is where sport comes into play. Unfortunately, the points diet does not have exact points for exercise, but approximate scores can be determined for different types of exercise. So, with the following list, you can use some of the things you need to do to take some items off after you’ve sinned. To do this, you can equate the necessary effort with other similar exercises. For example, squatting exercises are just as strenuous as sit-ups, while jogging outdoors or on the treadmill burns about as much as cycling and so on.

  • 50 sit-ups – 1 point
  • 20 minutes of cycling – 3 points
  • 20 minutes of jumping rope – 3 points
  • Swim for 1 hour – 6 points
  • 8 glasses of cool water – 2 points (no sports exercise, but water is known to be important for the body; cold water also has to be warmed up by the body, which uses up energy)

Point diet for healthy weight loss without starvation

Of course, these are only approximate values. It is not possible to determine this precisely because the fat burning process, among other things, is of course different for everyone, so do not rely too much on these scores. Instead, pay more attention to the points of the food and stick to them. The values ​​are intended for illustration purposes only and are in no way intended to replace a healthy diet. Instead, try to keep your maximum number of points and also do sport, because sporting activities and exercises should not be missing and should be incorporated into your daily program as often as possible. Depending on the frequency and duration, you can finally increase the number of points allowed per day (up to 6!) And that means that you can also snack or eat something fatty with the points diet. That’s a good compromise, don’t you agree??

Diet with lots of fruit

points diet strawberries fruit kiwi orange

Below is a detailed table with the main food groups and the respective scores depending on the quantity. Bread, rice and noodles give a lot of points, but meat is not only allowed on this diet, but also does not earn you a single point. For the points diet, simply combine products with a high number of points with foods that give fewer points and you have a balance. Do you fancy boiled rice? Then you can also prepare chicken and cauliflower and you have created a balance.

Regardless of whether you opt for the 13-point diet or prefer a 20-point diet, you can use the table to quickly and easily check the points and calculate the products used. And if you have put together one or two more points for your dish, you don’t have to despair or look for an alternative right away. Just do a few sit-ups an hour after you eat or get some fresh air and take a walk. You have already balanced it out! And, as is well known, walks are also good for digestion.

Use the points diet table for free

Food

lot

Points

bread
White bread

100 g

48

Whole grain bread

100 g

40

meat
Cooked meat

0

Pork fillet

0

Chicken, goose, rabbit

0

Meat with moldy sauce

100 g

6th

brain

100 g

12th

heart

100 g

1

Eggs (fried, boiled)

100 g

0.5

Ham

100 g

1

sausage

100 g

1

Wiener sausages

100 g

1

Veal liver

100 g

4th

Beef liver

100 g

6th

Veal stew

100 g

5

Goulash – beef

100 g

2

Goulash – pork

100 g

9

fish
Fish – cooked

100 g

3

Fish with tomatoes

100 g

6th

cancer

100 g

2

milk and milkproducts
milk

250 g

5

cheese

100 g

0.5-2

Quark

100 g

3

mayonnaise

0

cream

100 g

10

butter

20g

1

margarine

0

vegetables
Cooked potatoes

100 g

23

Potato – fried / baked

100 g

20th

Mashed potatoes

100 g

30th

cauliflower

100 g

6th

Cucumber salad

100 g

6th

Green beans

100 g

8th

Corn – baked

100 g

15th

onion

100 g

11

move

100 g

6th

Beets

100 g

2

Bell pepper

100 g

9

tomatoes

100 g

6th

mushroom

100 g

6th

Carrots

100 g

5

Stewed vegetables with butter

100 g

5

Cabbage

100 g

5

Pickled cabbage

100 g

3

Garnish with the meat
pasta

250 g

32

Boiled rice

100 g

44

pea

100 g

9

Braised cabbage

100 g

7th

Soup
Meatsoup

0

Fishsoup

1 serving

22nd

vegetable soup

1 serving

16

Mushroom soup

1 serving

15th

tomatosoup

1 serving

17th

Pea soup

1 serving

20th

fruit
Apple

1 pc.

18th

Oranges

1 pc.

17th

pear

1 pc.

25th

Grape

200 g

18th

raspberry

200 g

17th

strawberry

200 g

20th

Sweets
sugar

1 teaspoon.

26th

Pie with chocolate

150g

70

Cake with coffee

150g

65

Pie with whipped cream

150g

62

pancake

1 pc.

8th

honey

50g

30th

Ice cream

100 g

22nd

Fruit ice cream

100 g

25th

milk chocolate

100 g

54

Black chocolate

100 g

23

Walnuts

100 g

56

jam

100 g

30th

sweets

100 g

75

Cowardly

100 g

120

cookies

100 g

12th

beverages
Mineral water

0

Tea / coffee without sugar

0

Dry wine

250ml

1

Whiskey

150ml

1

Juice (apple, tomato, grape)

250ml

10

orange juice

250ml

20th

Lemon juice

250ml

30th

compote

250ml

30th

Milk and cocoa

250ml

41

beer

250ml

1

5-day menu with breakfast, lunch and dinner for a 30-point diet

With the points diet, all foods are given a certain number of points

day 1

Breakfast: rolls and fruits (4 points)

  • 1/2 whole wheat roll (toasted as desired)
  • Avocado as a spread
  • 30 g smoked salmon as a topping
  • 1 cup of fresh fruit salad

Lunch: Stuffed Potato (7 points)

  • 1 medium baked potato
  • As a filling: 1/4 chopped red onion, 1/4 cup sweet corn, 1/2 chopped tomato, 1 teaspoon low-fat cream, 1/2 cup spinach, 30 g cheese

Dinner: Spiced Lamb Chops (10 points)

  • 2 large red peppers, roughly chopped
  • 2 red onions, quarter or eighth
  • 685 g lamb chops
  • 240 g wholemeal rolls
  • 40 g black olives
  • 80 g lettuce leaves
  • 1 teaspoon olive oil
  • 2 teaspoons of vinegar

For in between (8 points)

  • 1 espresso with low-fat cream
  • 200 g diet yogurt
  • 2 diet biscuits
  • 10 raw almonds

Avocados for salads or spreads on a diet

day 2

Breakfast: whole grain products and fruits (6 points)

  • 2 whole grain biscuits with 1 slice of peach
  • 1/4 cup low-fat milk
  • 2 teaspoons of flaxseed
  • 1 coffee with low-fat cream

Lunch: sandwich with chicken and salad (9 points)

  • 2 slices of wholemeal bread
  • 1 teaspoon avocado as a spread
  • 100 g baked skinless chicken breast
  • 1/4 cup carrots
  • 1/2 tomato
  • 1/4 red onion
  • 1/2 cup lettuce leaves
  • 1 nectarine for dessert

Dinner: Quiche with vegetables (9 points)

  • 2 red onions
  • 650 g pumpkin
  • 2 red peppers
  • 100 g feta
  • 4 eggs
  • 160 g of lettuce leaves mixed with 1 tablespoon of linseed oil as a side dish
  • 250 g tomatoes
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon olive oil
  • Diet ice cream for dessert

For in between (5 points)

  • 1/2 cup low-fat condensed milk
  • Salad leaves with balsamic vinegar
  • 30 g of low-fat feta
  • 1 pc. Diet chocolate

Proteins as an important part of the point diet

Protein foods lose weight quickly and effectively milk eggs cheese

Day 3

Breakfast: Mango smoothie and honey bread (6 points)

  • 1 cup of low-fat milk
  • 2 teaspoons of low-fat yogurt
  • 1 small mango
  • 1 teaspoon flaxseed oil
  • 1 slice of whole grain bread
  • 2 teaspoons of honey

Lunch: sandwich with beef (9 points)

  • 1 whole wheat roll
  • 1 tbsp low-fat humus as a spread for the bread roll
  • As a topping for the bun: 6 slices (80 g) of beef from the oven, 1/4 cup of finely chopped red pepper, 1/4 of finely chopped cucumber, 1 lettuce leaf
  • 1/2 cup of cherries for dessert

Dinner: Chicken shashlik with couscous salad (11 points)

  • 20 g chili peppers without seeds
  • 1/2 teaspoon caraway seeds
  • 2 cloves of garlic
  • 2 teaspoons of lemon juice
  • 2 teaspoons of olive oil
  • 500 g skinless chicken breast, cut into cubes
  • 1 cup of couscous
  • 2 carrots
  • 1/3 cup fresh coriander
  • 1/4 cup fresh parsley
  • 200 g radishes
  • 4 spring onions
  • 95 g low-fat yogurt

For in between (4 points)

  • 1 espresso with low-fat milk
  • 1 teaspoon avocado
  • any vegetable with 0 points (e.g. broccoli, cucumber, carrot, celery)
  • 1 cup of cherries

Idea for the fourth day

healthy weight loss fruit points diet yogurt tea without sugar

Day 4

Breakfast: Toasted bread with peanut butter and honey (7 points)

  • 1 slice of whole grain bread
  • 1 teaspoon honey and 2 teaspoons peanut butter as a spread
  • 1 small banana as a topping
  • 1 capucchino with low-fat milk

Lunch: crab salad with noodles and shrimp (7points)

  • 200 g of pasta
  • 120 g peas
  • 2 small carrots
  • 3 teaspoons of peanut oil
  • 3 teaspoons of brown sugar
  • 1 teaspoon fish sauce
  • 4 spring onions
  • 225 g cooked crab
  • 300 g shrimp
  • 1/2 cup fresh coriander
  • 2 teaspoons of finely chopped peanuts
  • 1 teaspoon of linseed oil to season the salad
  • 1 apricot and 1 passion fruit as dessert

Dinner: Grilled Chicken with Potatoes (10 points)

  • 100 g grilled skinless chicken breast
  • 1 large potato, sliced
  • 1 teaspoon olive oil
  • 1 small cob of corn
  • 1/2 cup steamed broccoli
  • 1/2 cup of the sauce made by grilling the meat
  • 1/2 cup frozen grapes for dessert

For in between (5 points)

  • 1/2 cup low-fat condensed milk
  • 2 slices of whole grain corn rusks
  • Diet jam
  • 2 fresh dates
  • 200 g diet yogurt

Breakfast idea for a diet

Points diet count healthy weight loss eat delicious

Day 5

Breakfast: muesli with almonds and berries (6 points)

  • 1/3 cup oatmeal
  • 1/2 cup of low-fat milk
  • 1/4 cup berries
  • 1/2 pack of strawberries
  • 10 chopped almonds

Lunch: Salad Nicoise (8 points)

  • 1 cup of lettuce leaves
  • 1 medium-sized, boiled or steamed potato
  • 1 boiled egg
  • 1/2 cup cooked green beans
  • 95 g canned tuna
  • 8 halved cherry tomatoes
  • 6 olives
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon flaxseed oil
  • 2 fresh dates for dessert

Dinner: Stuffed eggplant with rice and feta (11 points)

  • 2/3 cup rice
  • 2 large eggplants
  • 1 teaspoon olive oil
  • 1 onion
  • 2 cloves of garlic
  • 1 tomato
  • 150 g feta
  • 1 teaspoon pine nuts
  • 1/4 cup fresh spearmint
  • 2 fresh figs for dessert

For in between (4 points)

  • 1/4 cup low-fat condensed milk
  • 3 teaspoons of low-fat yogurt
  • 1/2 cup berries
  • 1 nectarine
  • 1 slice of whole grain rusks
  • 30 g smoked salmon

Diet with corn flakes

healthy eating fruits juice breakfast piece bold colors dishes

The daily menus listed above are of course only examples and suggestions and by no means the few things that you can eat. There are actually an infinite number of variants and possible combinations with which you can make your diet healthy and diverse. Among other things, you can exchange the dishes mentioned above and, for example, prepare the chicken shashlik with the noodle and crab salad. We only want to help you with the 5-day menu to get an idea of ​​the points diet and to get a feeling for the distribution of points for whole dishes. In a separate article, we have put together a few more ideas for point diet recipes for you.