What is the Points Diet? Benefits and risks

Its name already gives a clue about the Points Diet, a weight loss plan in which the premise is to classify the different foods and give each of them a score.

It is a complete plan to lose weight and ideal for those looking for a regime that is not always the same, especially since it is recommended for people who usually start one diet after another and abandon them because they are boring. In the case of this diet, each day, it is necessary to add the points of the foods that will be part of the menu, but without the total sum exceeding or falling below specific predetermined parameters.

On the other hand, the number of points will depend on the nutritional needs of each person, and this is obtained by making a calculation that takes into account the age, height and height, in addition to relating all this to the kilos that you want to lose.

The Points Diet program is simple to follow, although it is necessary to do calculations daily. Still, it has the advantage that the food is adapted to the personal tastes and lifestyle of the person who performs it.

Despite being an excellent method to lose weight, it is recommended to follow the Points Diet under medical supervision to avoid nutritional imbalances; being a flexible diet with countless food options that make it perfect for those who like to eat a variety of dishes.

How is the Points Diet done?

The Points Diet plan is easy to follow because each food has a specific score, and each person, after doing a simple calculation, will obtain the number of points per day that they can consume to lose weight.

Let’s see how the calculation of the Points Diet should be done with a practical example that serves to understand the basis of this plan better:

A woman weighing 61 to 70 kilos and has an average height should not exceed 18 points per day, while between 71 to 80 kilos, the maximum would be 20 points, and between 81 to 90 kilos should not exceed 22 points.

Taking the same previous example but applied to a man, the 26 points are established as a base up to a weight of 80 kilos and from there every 9 kilos that is increased, it would be necessary to add two points to the bottom of 26 to maintain a logical balance.

To make the calculation, it will also be necessary to take into account age and physical activity, but that will be developed in the section that indicates how to make the exact calculation of the Points Diet.

Doctors and nutrition specialists recommend not performing the Points Diet beyond four or five weeks unless it is followed under strict medical control that allows us to observe if the person does not suffer from some type of nutritional deficiency, not being indicated for children under 12 years of age or pregnant women.

There are some foods, such as fruits, vegetables, coffee and some sweets, that do not score, this means that it is allowed to eat the amount you want, while others, with high-fat content, should be eaten in moderation, examples of them. They are cold cuts, pizza, bread and pasta.

Another thing to keep in mind is that when choosing foods, it is necessary to be careful and aware of achieving a healthy and balanced daily menu. Hence, the choice should always be foods that respect the score and the Nutritional Pyramid that recommends 30 % fat, 50% carbohydrates and 20% protein.

What to eat on the Points Diet?

With the Points Diet, it is possible to design each menu with the preferred foods as long as they are not within those restricted or prohibited, therefore being a flexible plan that can be adapted to almost any lifestyle, especially since it is not a diet. Strict and full of prohibitions and represents a good proposal for people with overweight.

Before detailing the foods allowed or restricted in the Points Diet, it is necessary to clarify that each one depends on the calories, fibre, proteins, carbohydrates and fats they contribute to the body.

The food choice is free if the total does not exceed the daily points established through the calculation.

Allowed Foods

Here’s a list of permitted foods based on your score:

• Food contributes between 0 and 2 points

All kinds of vegetables and fruits come here, but as long as it is a single piece and if more than one is eaten, the total varies between 1 and 2 points.

• Food contributes between 2 and 4 points

• Food contributes between 4 and more 4 points

• Foods to be eaten in moderation

The foods on this list are almost forbidden due to the number of points they contribute and, therefore, should be eaten in moderation as long as the menu items are managed well; there is no problem with indulging.

• Cookies
• Sausages
• Candy or trinkets
• Fizzy drinks and sugary or alcoholic soft drinks
• All links except York Ham or turkey
• Fatty cheese
• Sugar
• Chocolate
• Sweets in general
• Salsas
• Butter

To get the daily points, we need to know these data about our body: Our weight, the level of activity we have every day, our height and finally, our age. Once we know all these data, we will calculate our points.

How to do the math on the Points Diet?

To know the daily points needed in this diet, it will be necessary to know some data such as weight, age, height and level of physical activity. With all this information, the necessary calculations will be made to plan the menu for each day later; some online calculators make this task easier.

• Weight: Before starting the diet, it is necessary to know the importance; for a woman, it will begin from 15 points, and the maximum will be about the initial weight but never exceed 22 points. For men, remember that the base is 26 points up to a weight of 80 kilos, and from 81 kilos for every 9 kilos that is increased, 2 points will be added to the bottom of 26.
• Age: Regarding age, to know how many daily points the menu should makeup, it is necessary to add 4 points if they are between 17 and 26 years old, while from 27 to 37 years old, 3 points will be added; Between 38 and 47 years old, two points must be added, and finally, between 48 and 58 years old, 2 points will be added.
• Height: Regarding height, it is necessary to consider that if it is less than 1.55 meters, no point should be increased, but from 1.56 to 1.80 meters, 1 point is added, and for those who measure more than 1, 81 add 2 points.
• Physical: Activity Daily physical activity must also be taken into account for the calculation of points. Therefore a sedentary person will not add any, while those who perform tasks where they are standing most of the day will add 2 points, and in the case of a person who does physical exercise will add a total of 6 points.

Advantages and disadvantages of the Points Diet

The points diet has as an important factor being a method to lose weight without starving, and in this, it is necessary to focus on the point of success if you want to lose kilos healthily.

According to the principles established by the WHO (World Health Organization) on healthy diets, it could be said that this is because, well designed, it is healthy and balanced about the calories ingested and expended daily.

Likewise, increase the consumption of fruits, vegetables, legumes and whole grains, reducing the consumption of all sugars.

However, like any weight loss plan, the Points Diet has its advantages and disadvantages, so it is necessary to carry out an analysis and nothing better than to take into account the following:

Advantages of the points diet:

1. It has the ease of exchanging food and provides some freedom, although certain limits must be considered.
2. It proposes a variety of foods, and it is possible to select among them to design each menu.
3. It allows you to follow the diet even at a party or when eating in a restaurant.
4. It allows foods that are prohibited in other diets, especially those with some fat and carbohydrates, although they should be consumed moderately.
5. It adapts to the lifestyle of each person and the daily needs according to the activities carried out.
6. It helps to achieve hormonal balance and provides Omega3.
7. This plan allows you to reach an optimal weight without sacrifice.
8. It is a balanced diet.

Disadvantages of the points diet:

1. It is a plan that requires time and also control. Therefore many people abandon it because they do not see results in a couple of weeks.
2. Counting the points can become tedious, and keeping notes to avoid making mistakes in the calculations is necessary.
3. It can become a monotonous diet because, even though it appears to be varied in foods, once it starts, people notice that they are always eating the same foods at different times.
4. The points diet does not teach how to learn to eat or change eating habits unless you have the accompaniment of a nutrition professional who establishes the necessary food guidelines. Otherwise, there is a risk of recovering the quickly lost weight.

Examples of the Point Diet

The Points Diet can be a bit complicated when designing the daily menu, so it can be helpful to have some examples that always make it easier to understand the mechanism of this weight loss plan.

18 Point Diet

20 Point Diet

22 Point Diet

32 Point Diet

Points Diet Recipes

Having some recipes to follow the Points Diet more easily is always practical. Here are some simple dishes to prepare and enjoy for lunch and dinner.

Final Recommendations on the Points Diet

As final recommendations on the Points Diet, it should be noted that it will be effective as long as the food combinations are adequate and combine healthy meals with physical exercise, not using dietary supplements or laxatives.

It is recommended to eat baked or grilled fish once a week and vary the combination of foods creating different dishes every day to avoid becoming a bland diet.

Drink at least two litres of water throughout the day and do not skip any of the meals, in addition to not saving more than 4 points in a day, since otherwise the plan will be unbalanced and the metabolism will begin to slow down. In contrast, if one day the planned points were not reached or the maximum allowed was exceeded, it could be corrected by increasing or decreasing the issues the next day.

The results of the Points Diet depend on each person, their way of eating and planning each menu, but if it is done well following the instructions, it is possible to lose up to 500 grams per week and if daily physical activity is added, they can lose weight up to 300 grams plus.

The Points Diet is a relatively simple plan to carry out since it does not require much effort and you can healthily lose weight and not suffer from the “rebound” effect, a simple and healthy bet to lose those extra kilos.

Sources and References:

• Dr. Francisco Belda Maruenda, specialist in Family Medicine
  Diet de los Puntos
• Redalyc (Scientific Information System)
  Healthy Eating
• Gale Academic OneFile
  Self-control in eating behaviour