Point Diet Example

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

There point diet is a diet aimed at weight loss; it is a remedy for overweight devised in the 1970s by the Italian dietician Guido Razzoli 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 the 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 .
Summing up:

0 points 1 point 2 points Fruit: fresh apricots, apples, medlars, strawberries, currants and raspberries, mandarins, oranges and grapefruit, pineapple, kiwi, melon and watermelon.
Vegetables: chard and spinach, artichokes, celery, aubergine, 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.
Seasonings: Ketchup, 2 teaspoons of extra virgin olive oil. Fruit: 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.
Seasonings: 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 Coke (worth 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.
Fishery products: 1-2 slices of smoked salmon (60g).
Seasonings: 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 raw egg pasta. 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 sweetened yogurt or fruit, 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 prawns, 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.
Sweets: 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 80kg 20 to 25 points from 81 to 90kg from 22 to 27 points from 91 to 100kg from 24 to 29 points > 100kg from 26 to 30 points Weight / points table - MEN Up to 80kg From 22 to 26 points from 81 to 90kg from 24 to 29 points from 91 to 100kg from 26 to 30 points from 100 to 110kg from 28 to 32 points > 110kg from 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. Also, it should be noted that the points diet can be easily misunderstood and be the subject of 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.

Sex 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 of 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 Spinach 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 Eggplant 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 pomegranate 1 point 4 slices of canned pineapple 1 point Dinner 7 points 100g liver 4 points Artichokes 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 of corn flakes 2 points Lunch 10 points 50g tortellini 3 points 30g gruyere 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 Swiss chard 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 shrimp 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 ½ 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 Artichokes 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 of 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 Spinach 0 points 2 slices of toast 2 points 2 teaspoons of extra virgin olive oil 1 point