First of all, you have to understand that the 2021 Points Diet is no miracle, like any other diet, you have to have focus and discipline, and if you want to accelerate results, include some exercise in your routine.
The person who invented this diet was the endocrinologist Alfredo Halpern, a specialist in obesity, a doctor from USP and a consultant for the Bem Estar program, who died at the age of 74 because of pancreatic cancer.
The Points Diet was well known for being a diet to lose weight that you can practically eat anything, as long as you follow the points rules, but we will explain this in detail throughout the article.
How does the points diet work?
The Diet of Points has a good advantage for those who like to eat, in it you can eat whatever you want, eliminating only the foods that contain trans fat from the menu.
Instead of counting how many calories you eat during the day, you should count points, every day you have a number of points to reach, each food has a number of points, and as you eat the food you subtract from your daily points .
Without dietary restrictions, the diet of points is intended to make life easier for those who want to lose weight. It is possible to eat a little of everything, make substitutions, make up for a meal in which you “went off” the diet and change your eating habits.
To make up for a meal where you overeat, just consume fewer points in the next meal. Since the body consumes a minimum number of calories per day, eating a reduced amount of calories (or points) causes weight loss.
What do I need to know to start on the points diet?
Each body is unique, so the diet must be adequate, and the Diet of Points would be no different, follow this step by step to adapt the diet to your profile:
See these tips for you to be able to do the points diet
- Do not count calories, but points.
- Write down everything you eat in a small diary. In time, you will no longer have to be so careful, as you will already know very well what to put on your plate.
- Between meals, drink water, tea, coffee or lemonade without sugar or (with sweetener) at will. None of them count points.
- Use only salt, onion, garlic, parsley, vinegar or lemon to season your food.
- When assembling each meal, balance the proteins, fats and carbohydrates you are eating.
- Do not exceed the points total for each day.
Now follow these steps to start putting your weight loss plan into practice using the points diet techniques.
Step 01 – Calculate your Basal Metabolism Rate (TBM)
Basal Metabolism is the minimum amount of energy your body needs while you are at rest, as this energy is necessary for the body to be able to perform vital functions that do not stop while you are sleeping.
To calculate TBM, whether male or female, you must measure your exact height and weigh yourself, having these data in hand use this equation:
TBM Calculation for Men
- TBM = 66.5 + (13.75 × weight in kg) + (5,003 × height in cm) – (6,755 × age in years)
TBM Calculation for Women
- TBM = 655.1 + (9.563 × weight in kg) + (1850 × height in cm) – (4,676 × age in years)
Practical example of the equation
Carlos is 32 years old, 65KG and measures 1.7M tall, his calculation would look like this:
TBM = 66.5 + (13.75 × 65) + (5.003 × 170) – (6.755 × 32)
TBM = 66.5 + (893.75) + (850.510) – (216.160)
TBM = 1594.60Kcal
In short, Carlos needs 1594.60Kcal to maintain the body’s vital functions
Step 02 – Look at the diet table below and see where your profile fits into the daily rhythm table
| women | men | |
|---|---|---|
| 1,2 | 1,2 | very sedentary day to day without physical activities |
| 1.3 | 1.3 | day by day busy but without activity or day by day stopped but with activity |
| 1.35 | 1.4 | busy day to day, with physical activities for 30 minutes |
| 1.45 | 1.5 | busy day to day, with physical activities for more than 30 minutes |
| 1.5 | 1.6 | busy day to day, with physical activities from 1 to 2.5 hours a day |
| 1.7 | 1.8 | busy day to day, with physical activities for more than 3 hours |
Step 03 – Do the math to get the number of points
Take your TBM result (step 01) and multiply it by the number you fit on the daily rhythm table (step 02) and divide by 3.6, the result is the number of points you must consume to maintain your weight.
Practical example
Still using Carlos’ result, who gave 1594.60Kcal and he fits into the daily rate of 1.5, the account would look like this:
(1594.60 x 1.5) ÷ 3.6 = Points
(2391.9) ÷ 3.6 = Points
Points = 664.41
In this case, Paulo can only ingest 664.41 daily points to maintain his weight.
Step 04 – Calculate your Body Mass Index (BMI)
To calculate BMI, you use the following formula:
- BMI = weight in kg / (height in meters X height in meters)
Practical example
Paulo is 1.70 m tall and 65 kg, has BMI, the accounts would look like this:
BMI = 65 ÷ (1.70 X 1.70)
BMI = 65 ÷ 2.89
BMI = 22.5 (normal weight)
The World Health Organization (WHO) determines BMI ranges to decide whether a person is of normal weight, or underweight, or overweight. To know your situation, after calculating BMI, look at the table below:
| Classification | BMI | What can happen |
| very underweight | 16 to 16.9 kg/m2 | Hair loss, infertility, menstrual absence |
| Under weight | 17 to 18.4 kg/m2 | fatigue, stress, anxiety |
| Normal weight | 18.5 to 24.9 kg/m2 | Lower risk of heart and vascular disease |
| Overweight | 25 to 29.9 kg/m2 | Fatigue, poor circulation, varicose veins |
| Grade I obesity | 30 to 34.9 kg/m2 | Diabetes, angina, heart attack, atherosclerosis |
| Obesity Grade II | 35 to 40 kg/m2 | sleep apnea, shortness of breath |
| Grade III obesity | greater than 40 kg/m2 | Reflux, difficulty moving, bedsores, diabetes, heart attack, stroke |
Step 05 – Doing the math to lose weight
If you’ve come this far, you must have read and done the math for step 01 to 03, now it’s a little while away, we need to gather everything to know how many points you can ingest to lose weight.
See the table below where you fit based on your body mass index (BMI) result
| BMI | woman – stitches | men – stitches |
|---|---|---|
| between 25 and 29.9 | 175 | 200 |
| between 30 and 34.9 | 200 | 225 |
| between 35 and 39.9 | 250 | 275 |
| greater than 40 | 300 | 325 |
Look at the number corresponding to your BMI and subtract that number from your daily energy point total.
Practical example
Continuing with Paulo’s example, for him to maintain the weight he needs to consume 664.41 points (step 03) and his BMI was 22.5 (step 04) so the formula will look like this:
Points – BMI result from the table in step 04 = points to be consumed
664.41 – 200 = 464.41
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See here the complete Points Diet Table of the foods that can be eaten on the Points Diet
Foods Released to Eat on the Points Diet
The consumption of foods in this section is free for consumption in the Diet of Points , use them as an asset for when you need to have a quick meal and not go off the diet.
| cress | celery | lettuce |
| leek | Green cabbage | spinach |
| Scarlet eggplant | turnip | cucumber |
| radish | cabbage | arugula |
| tomato | chard | celery |
Vegetable points table
Tip: Pay attention to the difference in the portions of each vegetable. Foods with different amounts can have the same number of points. On days when you take a break from the diet, choose the food with the largest portion for more satiety.
| Vegetable | Portion | Points |
|---|---|---|
| pumpkin | 2 tablespoons | 10 points |
| zucchini | 2 tablespoons | 10 points |
| aubergine | 2 tablespoons | 10 points |
| beet | 2 tablespoons | 10 points |
| broccoli | 2 tablespoons | 10 points |
| onion | 2 tablespoons | 10 points |
| carrot | 2 tablespoons | 10 points |
| chayote | 2 tablespoons | 10 points |
| cauliflower | 2 tablespoons | 10 points |
| Palm heart | 2 tablespoons | 10 points |
| Bell pepper | 2 tablespoons | 10 points |
| okra | 2 tablespoons | 10 points |
| pod | 2 tablespoons | 10 points |
Cereal Points Table
Tip: Pay attention to the difference in the portions of each cereal. Foods with different amounts can have the same number of points. On days when you take a break from the diet, choose the food with the largest portion for more satiety.
| Cereal | Portion | Points |
|---|---|---|
| White rice | 1 tablespoon | 10 points |
| flour | 1 tablespoon | 20 points |
| Corn meal | 1 tablespoon | 20 points |
| granola | 1 tablespoon | 20 points |
Drink Points Table
Tip: Pay attention to the difference in the portions of each drink. Foods with different amounts can have the same number of points. On days when you take a break from the diet, choose the food with the largest portion for more satiety.
| Drink | Portion | Points |
|---|---|---|
| Coke | 200ml | 24 points |
| beer | 1 can | 40 points |
| Coconut Water | 200ml | 10 points |
| sugarcane juice | 200ml | 30 points |
| Gatorade | 500ml | 35 points |
Juice points table
Juices should be consumed without sugar, sweeten with sweetener if you prefer.
Tip: Pay attention to the difference in the portions of each juice. Foods with different amounts can have the same number of points. On days when you take a break from the diet, choose the food with the largest portion for more satiety.
| Juice | Portion | Points |
|---|---|---|
| acerola juice | 200ml | 10 points |
| blackberry juice | 200ml | 8 points |
| beet juice | 200ml | 10 points |
| cashew juice | 200ml | 22 points |
| guava’s juice | 200ml | 12 points |
| kiwi juice | 200ml | 8 points |
| Orange juice | 200ml | 30 points |
| orange juice with carrots | 200ml | 42 points |
| lemon juice | 200ml | ZERO points |
| Apple juice | 200ml | 7 points |
| mango juice | 200ml | 21 points |
| passion fruit juice | 200ml | 7 points |
| watermelon juice | 200ml | 11 points |
| melon juice | 200ml | 11 points |
| Strawberry juice | 200ml | 9 points |
| peach juice | 200ml | 17 points |
| soy juice | 200ml | 25 points |
| tangerine juice | 200ml | 24 points |
| tomato juice | 200ml | 10 points |
| grape juice | 200ml | 11 points |
Table of points for Legumes and tubers
Tip: Pay attention to the difference in the portions of each legume and tubers. Foods with different amounts can have the same number of points. On days when you take a break from the diet, choose the food with the largest portion for more satiety.
| Food | Portion | Points |
|---|---|---|
| Black bean | 1 shell | 27 points |
| White bean | 1 shell | 51 points |
| Lentil | 1 tablespoon | 5 points |
| mashed potatoes | 1 tablespoon | 20 points |
| potato smile | 1 unit | 12 points |
| sweet potato | 1 small unit | 40 points |
| cooked yam | 1 piece | 20 points |
| fried yam | 1 piece | 60 points |
Oils and fats points table
Tip: Pay attention to the difference in the portions of each oil. Foods with different amounts can have the same number of points. On days when you take a break from the diet, choose the food with the largest portion for more satiety.
| Oil | Portion | Points |
|---|---|---|
| Olive oil | 1 tablespoon | 20 points |
| vegetable oils | 1 tablespoon | 20 points |
| butter | 1 teaspoon | 20 points |
| Margarine | 1 teaspoon | 20 points |
Dairy Points Table
Tip: Pay attention to the difference in the portions of each dairy. Foods with different amounts can have the same number of points. On days when you take a break from the diet, choose the food with the largest portion for more satiety.
| dairy products | Portion | Points |
|---|---|---|
| semi-skimmed milk | 200ml | 35 points |
| milk cream | 1 teaspoon | 40 points |
| light cream | 1 teaspoon | 12 points |
| Danup | 180g | 46 points |
| Danoninho | 1 small unit | 18 points |
| condensed milk | 1 tablespoon | 18 points |
Cold Points Table
Tip: Pay attention to the difference in the portions of each of the cold cuts. Foods with different amounts can have the same number of points. On days when you take a break from the diet, choose the food with the largest portion for more satiety.
| cold | Portion | Points |
|---|---|---|
| Mortadella | 1 thin slice | 15 points |
| Ham | 1 thin slice | 10 points |
| smoked chicken breast | 1 thin slice | 5 points |
| buffalo mozzarella | 1 medium ball | 40 points |
| White cheese | 1 thin slice | 15 points |
| little pollen | 1 unit | 20 points |
Bread points table
Tip: Pay attention to the difference in the portions of each of the breads. Foods with different amounts can have the same number of points. On days when you take a break from the diet, choose the food with the largest portion for more satiety.
| Bread | Portion | Points |
|---|---|---|
| wholemeal bread | 1 slice | 20 points |
| french bread | 1 unit | 40 points |
| crumbless french bread | 1 unit | 30 points |
| small pita bread | 1 unit | 30 points |
| medium pita bread | 1 unit | 44 points |
| big pita bread | 1 unit | 60 points |
Egg Points Table
| Chicken’s egg | 1 unit | 20 points |
| quail egg | 1 unit | 5 points |
Candy points table
Tip: Pay attention to the difference in the portions of each candy. Foods with different amounts can have the same number of points. On days when you take a break from the diet, choose the food with the largest portion for more satiety.
| couscous | 1 small slice | 92 points |
| toddy light | 1 tablespoon | 12 points |
| Bis | 1 unit | 11 points |
Meat points table
Tip: Pay attention to the difference in the portions of each meat. Foods with different amounts can have the same number of points. On days when you take a break from the diet, choose the food with the largest portion for more satiety.
| Beef | Portion | Points |
|---|---|---|
| chicken wing | 1 unit | 18 points |
| chicken heart | 1 unit | 3 points |
| skinless chicken leg | 1 unit | 25 points |
| grilled chicken | 1 medium fillet | 45 points |
| chicken hamburger | 1 unit | 30 points |
| meat-ball | 2 units | 45 points |
| rump steak | 100g | 40 points |
| rib steak | 100g | 45 points |
| liver steak | 100g | 36 points |
| filet minnon steak | 100g | 38 points |
| sirloin steak | 100g | 70 points |
| pork chop | 100g | 78 points |
| soy meat | 100g | 84 points |
| Ground beef | 100g | 45 points |
| dried meat | 100g | 56 points |
| pork sausage | 1 small unit | 45 points |
Seafood points table
Tip: Pay attention to the difference in the portions of each seafood. Foods with different amounts can have the same number of points. On days when you take a break from the diet, choose the food with the largest portion for more satiety.
| seafood | Portion | Points |
|---|---|---|
| seafood stew | 1 shell | 60 points |
| shrimp | 100g | 28 points |
| mussel | 100g | 22 points |
| crab | 100g | 23 points |
| crab | 100g | 26 points |
| grouper | 100g | 23 points |
| croaker | 100g | 28 points |
| Golden | 100g | 22 points |
| oyster | unity | 4 points |
| painted | 100g | 22 points |
| fish mush | 1 tablespoon | 5 points |
| salmon | 100g | 60 points |
| tuna | 100g | 40 points |
Fruit points table
Pay attention to the difference in the portions of each fruit. Foods with different amounts can have the same number of points. On days when you take a break from the diet, choose the food with the largest portion for more satiety.
| Fruit | Portion | Points |
|---|---|---|
| Avocado | 1 tablespoon | 10 points |
| Pineapple | 1 thin slice | 10 points |
| acerola | 1 unit | 2 points |
| silver banana | 1 unit | 20 points |
| cashew | 1 unit | 5 points |
| khaki | 1 unit | 30 points |
| Earl fruit | unity | 30 points |
| jabuticaba | 1 tea saucer | 10 points |
| jackfruit | 2 berries | 5 points |
| Kiwi | 1 unit | 10 points |
| Orange | 1 unit | 10 points |
| litter | 1 unit | 15 points |
| papaya | 1 thin slice | 10 points |
| mango | 1 unit | 40 points |
| passion fruit | 1 unit | 10 points |
| watermelon | 1 slice | 10 points |
| melon | 1 slice | 10 points |
| Strawberry | 8 units | 15 points |
| wait | 1 unit | 15 points |
| Pass grape | 1 tablespoon | 10 points |
| grape | 12 units | 10 points |
Dots diet app
There are hundreds of foods, and in the points diet each one has a score, it is often very complicated for you to have all these values to be able to follow the diet correctly. Many people resort to writing down the foods they will consume during the day and having the food points table at hand.
But there are easier ways for you to have all this at hand, with an app for the points diet for IOS and Android you will have all this information directly on your mobile and whenever you want. It’s much easier for you to go to the supermarket or eat on the street as you no longer need to be afraid of maxing out your points.
Dots Diet app for Android
- Points Diet – Control – Controls the points, adds up your points, checks the balance of points, has a list of food points, etc…
- Easy Points Diet – controls points, BMI Calculation, Ideal Weight Calculation, Basal Metabolism Rate Calculation (BMR), etc…
- Points Diet APP – Calculate Points Diet, Breakfast Options, Lunch Options, Dinner Options, Points Diet Foods, etc…
Dots Diet app for Iphone IOS
- Points Diet by Callbit – Controls the points, list of foods and their scores, etc…
- FatSecret Calorie Counter – food diary for planning, barcode scanner, exercise diary, reports, etc…
