Point Diet Example

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Robert Maurer
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Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.


Point diet

The points diet is a diet aimed at weight loss; it is a remedy for overweight devised in the 70s by the dietician Guido Razzoli from your country who, in an attempt to standardize an understandable and well-applicable slimming system, created a list of foods to which a score corresponds (estimated on the amount of fat , on calories and portion); therefore, according to Dr. Rizzoli, to ensure weight loss it should be sufficient to respect with "common sense" the coverage of your score (SUBJECTIVE), adding up all the foods consumed during the day and dividing them into at least 4 meals.
In summary:



0 points 1 point 2 points
Fruits: fresh apricots, apples, medlars, strawberries, currants and raspberries, mandarins, oranges and grapefruit, pineapple, kiwi, melon and watermelon.
Vegetables: beets and spinach, artichokes, celery, eggplant, cabbage and cauliflower,
broccoli, courgettes and squash, onion, endive, lettuce and escarole, asparagus, beans, corn, cucumbers, peppers, tomatoes, carrots.
Drinks: water, herbal infusions, tea, coffee.
Condiments: Ketchup, 2 teaspoons of extra virgin olive oil.
Fruits: 4 dried apricots, 2 figs, 15 cherries, 4 plums, 1 pomegranate, 4 canned pineapple slices, 1 small banana, 1/2 mango, 15 grapes, 1 glass of fruit juice.
Meat: 1 slice of cooked ham, 2 slices of turkey, 3 slices of bresaola.
Dairy products and eggs: 2 skimmed white yogurts, 1 glass of skim milk.
Fishery products: 100g of mussels, 4 shrimps.
Condiments: 1 teaspoon of oil, 1 teaspoon of vegetable margarine, 1 teaspoon of mayonnaise, 1 teaspoon of butter.
Pasta, bread, potatoes and rice: 2 wholemeal biscuits, 4 tablespoons of Korn Flakes, 2 rice cakes, 1 slice of sandwich bread, 1 slice of toast, 100 grams of boiled potatoes, 8 tablespoons of Special K cereals.
Drinks: 1 Coca-cola (applies 1,5 points), 1 shot of vodka, 1 shot of sweet liqueur, 1 glass of non-alcoholic beer.
Dairy products and eggs: 1 cocoa soy pudding, 30g of fresh caciotta, 30g of Feta, 60g of cottage cheese, 60g of lean cow's milk ricotta.
Peach products: 1-2 slices of smoked salmon (60g).
Toppings: 3 tablespoons of bechamel (50g).
Pasta, bread, potatoes and rice: 2 tablespoons of mashed potatoes (100g), 50g of common bread, 50g of milk bread, 50g of oil bread, 60g of wholemeal bread, 50g of raw pasta, 50g of pasta all raw egg.
3 points 4 points 5-20 points
Vegetables and legumes: 5 tablespoons of peas, 5 tablespoons of cooked legumes.
Meat: 120g of veal fillet, 150g of chicken breast, 150g of turkey breast.
Dairy products and eggs: 50g of low-fat cheese, 1 jar of natural sugary or fruit yogurt, 1 cup of cappuccino, 1 egg.
Fishery products: 1 small package of natural tuna, 120g of cod, 130g of cod, 130g of sea bream, 13g of cleaned shrimp, 60g of sardines in oil.
Bread, pasta, potatoes and rice: 130g of cooked rice, 50g of fresh raw tortellini, 4 tablespoons of oat flakes, 2 tablespoons of muesli, 50g of common bread, 30g of rosemary crakers, 100g of pasta with vegetables, 3 tablespoons of mashed potatoes.
Desserts: 1 tablespoon of marmalade or jelly jam, 1 crepes, 2 sweet biscuits.
Drinks: 1 beer, 1 glass of sparkling wine, 1 glass of wine.
Meat: 120g of veal steak, 100g of salami, 100g of sausage, 100g of liver, 120g of low fat fillet of beef.
Dairy products and eggs: 1 glass of whole milk, 30g of Gruyere cheese, 30g of Parmesan, 30g of Emmental, 1 jar of Greek yogurt.
Fishery products: 120g of fresh tuna, 120g of trout.
Bread, pasta, potatoes and rice: 30g of puff pastry, 200g of fresh pasta.
Sweets: 2 scoops of ice cream.
100g fresh coconut 7 points,
2 cannelloni stuffed with meat 5 points,
100g of raw ravioli 5 points,
150g of pasta and beans 5 points,
80g of dove 5.5 points,
50g of cotechino 6 points,
1 portion of butter ravioli 8 points,
80g panettone 8 points,
1 portion of carbonara pasta 8 points,
1 Sicilian rice arancino 200g 9 points,
1 Milanese veal cutlet 11 points,
1 margherita pizza of 250g 14 points,
1 Neapolitan pizza of 250g 14 points,
1 pizza with 4 cheeses of 250g 20 points.

Below, the estimate of caloric needs (always according to the point diet) on the basis of sex and body weight; In short:




Weight / points table - WOMEN
Up to 70kg From 18 to 24 points
from 70 to 80 kg 20 to 25 points
from 81 to 90 kg 22 to 27 points
from 91 to 100 kg 24 to 29 points
> 100kg 26 to 30 points
Weight / points table - MEN
Up to 80kg From 22 to 26 points
from 81 to 90 kg 24 to 29 points
from 91 to 100 kg 26 to 30 points
from 100 to 110 kg 28 to 32 points
> 110kg 30 to 35 points

 

For the personalized calculation of the points of the diet, access this article.

Points diet: strengths and weaknesses

The points diet is a strategy that has met with considerable success thanks to the uniformity and standardization of the method; on the other hand, only today (by means of a computer) is it possible to fully exploit the versatility of this otherwise more demanding system due to the numerous mathematical operations. Furthermore, it should be noted that the point diet can be easily misunderstood and result in various nutritional imbalances; Ultimately, not even this system can replace the work of a food professional.



Point diet example

  • Secretary; does not engage in physical activity and would like to reduce his overweight.
Gender F
Age 40
Weight kg 72
Points 20-28 points (average 24 points)

Point Diet Example - Day 1


Breakfast 4 points
1 glass of skim milk 2 points
4 teaspoons corn-flakes 2 points
Lunch 10 points
100g of pasta with vegetables 3 points
120g veal fillet 3 points
5 tablespoons of peas 3 points
2 teaspoons of extra virgin olive oil 1 point
Snack 3 points
2 skimmed white yogurts 1 point
4 plums 1 point
4 dried apricots 1 point
Dinner 7 points
120g fresh tuna 4 points
Spinaci 0 points
2 slices of toast 2 points
2 teaspoons of extra virgin olive oil 1 point

Point Diet Example - Day 2




Breakfast 4 points
1 glass of skim milk 2 points
4 wholemeal biscuits 2 points
Lunch 10 points
300g boiled potatoes 3 points
Swiss chard and spinach 0 points
2-3 slices of smoked salmon 3 points
5 tablespoons of cooked legumes 3 points
2 teaspoons of extra virgin olive oil 1 point
Snack 3 points
2 skimmed white yogurts 1 point
2 figs 1 point
15 cherries 1 point
Dinner 7 points
120g veal steak 4 points
Melanzane 0 points
2 slices of toast 2 points
2 teaspoons of extra virgin olive oil 1 point

Point Diet Example - Day 3


Breakfast 4 points
1 glass of skim milk 2 points
16 teaspoons of special K 2 points
Lunch 10 points
130g of white rice 3 points
60g sardines 3 points
5 tablespoons of peas 3 points
2 teaspoons of extra virgin olive oil 1 point
Snack 3 points
2 skimmed white yogurts 1 point
1 melograno 1 point
4 slices of canned pineapple 1 point
Dinner 7 points
100g liver 4 points
Carciofi 0 points
2 slices of toast 2 points
2 teaspoons of extra virgin olive oil 1 point

Point Diet Example - Day 4


Breakfast 4 points
1 glass of skim milk 2 points
4 teaspoons corn-flakes 2 points
Lunch 10 points
50g tortellini 3 points
30g groviera 4 points
5 tablespoons of peas 3 points
1 teaspoon of extra virgin olive oil 0,5 points
Snack 3 points
2 skimmed white yogurts 1 point
1 small banana 1 point
15 grapes 1 point
Dinner 7 points
1 egg 3 points
Beets 0 points
2 slices of toast 2 points
3 teaspoons of extra virgin olive oil 1,5 points

Point Diet Example - Day 5


Breakfast 4 points
1 glass of skim milk 2 points
4 wholemeal biscuits 2 points
Lunch 10 points
300g boiled potatoes 3 points
Cabbage 0 points
12 prawns 3 points
5 tablespoons of cooked legumes 3 points
2 teaspoons of extra virgin olive oil 1 point
Snack 3 points
2 skimmed white yogurts 1 point
mango 1 point
15 cherries 1 point
Dinner 7 points
120g cottage cheese 4 points
celery 0 points
2 slices of toast 2 points
2 teaspoons of extra virgin olive oil 1 point

Point Diet Example - Day 6


Breakfast 4 points
1 glass of skim milk 2 points
16 teaspoons of special K 2 points
Lunch 10 points
130g of white rice 3 points
300g mussels 3 points
5 tablespoons of peas 3 points
2 teaspoons of extra virgin olive oil 1 point
Snack 3 points
2 skimmed white yogurts 1 point
4 plums 1 point
4 dried apricots 1 point
Dinner 7 points
120g trout 4 points
Carciofi 0 points
2 slices of toast 2 points
2 teaspoons of extra virgin olive oil 1 point

Point Diet Example - Day 7


Breakfast 4 points
1 glass of skim milk 2 points
4 teaspoons corn-flakes 2 points
Lunch 10 points
100g of pasta with vegetables 3 points
120g veal fillet 3 points
5 tablespoons of peas 3 points
2 teaspoons of extra virgin olive oil 1 point
Snack 3 points
2 skimmed white yogurts 1 point
2 figs 1 point
15 cherries 1 point
Dinner 7 points
30g Emmethal 4 points
Spinaci 0 points
2 slices of toast 2 points
2 teaspoons of extra virgin olive oil 1 point

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