In the Point diet A given score is assigned to foods that are consumed daily. Each one of them will present a determined mark in order to finally add the points that we have ingested after each meal to assess how much we have eaten.
If we want to lose weight should eat a lower score than we are, if we seek to maintain, eat what is fair and on the contrary, if what is sought is to gain a few pounds would have to surpass it.
More and more people are joining the Point diet Thanks to Guido Razzoli, the Italian who created this type of diet, which is also known as Weight Watchers.
In addition to helping you lower, maintain or rise at the right weight, you will learn to see food from another perspective, knowing how to adapt, regardless of the exact number of calories, the energy value of each food.
How does the point diet work?
The counting of the points varies depending on the physical activity, age, weight, height and sex of the person who wants to carry out the different consumptions.
To calculate them, we must first consider the sex to which you belong. If you are a woman, you must add 2 points, and if you are a man, 8.
As for age, if you are between 17 and 26 years old you have to add 4 more points, from 27 to 37, 3 points, from 38 to 47 years 2, and if you finally find yourself between 48 and 58 you will have to add a total Of two points. From the age of 58, it is convenient to add only 1 point.
The height will not be an addition if you are below 1.55 meters, but if you measure between 1.56 and 1.80 you should add 1 single point. If you exceed that number, the corresponding amount will be 2.
To calculate the respective points to the weight we must calculate it in pounds multiplying the kilos by 2.2046. The web dietporpuntos.net sets the example of 72 kg that are transformed into 158lib. Well now, you should take the first two digits and add them as points. In this case they would be nothing more and nothing less than 15 more points
Lastly, physical activity should be added regularly. It is necessary to take into account that if no physical activity is done it would not have to add any point, if we usually move we have to add 2, and finally, if some physical exercise 4 or 6 is realized depending on the intensity and duration with which it Let's do
Finishing, we will only have to add all the points taking into account the variations explained and we will get the mark necessary to constitute what our diet would be.
Value of food
There is a list that helps to account for the general points to which each food would correspond. It is constituted in such a way that the foods composed by fiber maintains a lower levels and to the greasy?? Is assigned a higher score.
Foods from 0 to two points
- Grapes: 1 point
- Cherries: 1 point
- Dates: 1 point
- Pineapple juice: 1 point for each glass
- Skim milk: 1 point for each glass
- Quail egg: 1 point
- Cookies: 1 point
- Cooked ham: 1 point for every three slices
- Butter: 1 point
- Honey: 0.5 points
- Peas: 1 point
- Chocolate with milk: 1 point
- Yogurt: 1.5 points (provided it is skimmed)
- Mussels: 1.5 points (provided they are canned mussels)
- Fresh cheese: 1.5 points
- Nice dumplings: 1.5 points
- Gold: 1.5 points
- Cigala: 1,5 points
Foods from 2 to 4 points
- Semi - skimmed milk: 2 points for each glass
- Squid: 2 points
- Smoked salmon: 2 points
- Fresh cod: 2 points
- Peanuts and pine nuts: 2 points
- Egg: 2 points
- Pasta: 2 points
- Pate of bird: 2 points
- Almonds: 2 points
- Potatoes: 2 points
- Wine: 2 points for each glass
- Vanilla Flan: 2 points
- Lentils: 2.5 points
- Banana: 2 points
- Hake: 2 points
- Chicken croquettes: 2 points
- Tuna: 2.5 points
- Ham: 3 points for every 3 slices
- Turkey ham: 3 points
- Chorizo: 3 points
Foods that offer 4 or more of 4 points
- Rice three delights: 4 points
- Ice Cream: 4 points
- Beer: 6 points for each cane
- Pizza: 4.5 points for each serving
- Potato omelet: 5.5 points
- Veal steak: 8 points
- Fabada: 8 points
There is also food with 0 points. They are fruits and vegetables, always in reasonable quantities, because if we decide to eat 5 bananas a day, obviously we would bring more calories than desired.
Forbidden foods
Apart from the foods we have classified above, there is a set of foodstuffs, which due to their composition, whether due to excess caloric intake, their fat amounts, or simply due to their processing, are marked as prohibitions between those found :
- Biscuits
- Sausages
- Goodies or goodies
- Soda or alcoholic beverages
- All sausage except York Ham or turkey
- cheese
- Sugar
- Chocolate and everything sweet
- Sauces and butter
There is also the exception that if the points diet that you have chosen varies to small values and leaves room to allow you a few more points, you can ingest in moderation some of these foods.
Advantages and disadvantages of diet by points
Like everything in this life, the diet by points also presents a number of advantages and disadvantages.
Advantage
- Among the main advantages it shows is that it is a pleasant diet, simple and entertaining.
- When you do it, the tedious task of counting calories will be diluted to count simple points.
- It shows a flexibility that makes change, vintages or sum points depending on what has been eaten. This is in case you pass or if you do not reach the necessary points at some point.
- There is practically no restriction on any dish being compared to other types of diets.
- It works in an effective way and without having to go hungry at any level.
Disadvantages
- More calories may be consumed when it comes to turning points. However, if we look at calories objectively, we could control them in a precise way.
- As a consequence of the first disadvantage, the weight reduction would be carried out in a slow and heavy manner.
- It can become monotonous since the effects do not appear immediately as if it happens with other types of diets, therefore, it is not a so-called miracle diet.
recommendations
- Water plays a very important role as in most diets. The ideal would be to drink a total of two liters of water a day.
- It is crucial to go to a doctor before carrying out the diet so that it analyzes and observes us in depth in order to know if we are going to need some kind of extra nutrient or if we have any type of deficit or food anomaly.
- Already introduced in the diet, it is advisable to avoid fats, all types of fried or batter.
- Experts point out that you should vary the diet as much as possible to increase the wealth in terms of benefits for our body is concerned.
- Flexibility is viable in this diet. If there is a day that you pass, or you do not reach the desired points, you can correct it during the next few days, reducing or increasing the corresponding amount of food to eat.
- There are several websites that are based on the introduction of food to calculate directly the points to which they would equal. This is a good way to save yourself time and calculations when it comes to eating.
Example of per-point diet
Here is an example of a diet where a total of 19 points are accounted for:
Breakfast: 4 points will be added
- A slice of whole-grain toast.
- Two teaspoons of light margarine.
- A spoonful of jam.
Mid-morning snack: 2 points will be added
- A natural, sugar free yogurt.
Food: 5 points will be added
- A glass of tomato juice for salsa.
- A handful (100 g) of boiled pasta.
- Lettuce, red or green pepper, onion.
- One teaspoon of oil
- Vinegar, basil
- A roasted chicken leg. Remove the skin to subtract points.
- Fruit, which you like.
- A teaspoon of sugar.
Appetizer in the afternoon mid afternoon: 3 points
- Bread roll with turkey.
Dinner: 5 points will be added
- Salad of cabbage, carrot and celery.
- 30 g of cheese.
- Three baked artichokes.
- Two slices bread.
- A natural yogurt or non-fat skimmed fruit.
A couple of recipes??
There are several recipes to combine but you should calculate the number of points required. There are several rich and tasty with the sum total of your points made that we show below:
Mashed lentils with celery
Among its major health benefits, it reduces the risk of cardiovascular problems, reduces cholesterol and is beneficial for people suffering from type 1 or 2 diabetes due to the slow absorption of our body's carbohydrates .
As for the points that add up are a total of 3 per serving, so we need to place the lentils in cold water and cover with carrots, onion, leek, celery and garlic. After this we cook for an hour and process the vegetables in a blender. We finished incorporating everything in the pan and we cooked half an hour, to salt them and to add olive oil.
Skewers of lamb and zucchini
It is an outstanding dish. It has a multitude of vitamins such as B, B2 and B12 in addition to minerals such as iron, zinc, phosphorus and sodium. It will also help us to avoid anemia.
The points presented per serving will be a total of 6.5, and their preparation is very simple: Cut the meat, laminate the onion and peel the zucchini slices. After this is enough to assemble the skewers in the order that we prefer and add a mixture of oil, cumin and pepper to finally pepper and pass through an iron.