The Diet of Points is based mainly on the calories of food, and each person has a certain number of points that can consume during the day, counting how much each food is worth. Thus, consumption throughout the day should be planned according to this score, and virtually every type of food can be consumed.
This is the diet used by Weight Watchers, but to keep a good follow up of the points, it is necessary to write down all the foods and quantities consumed during the day, which also helps to reflect on what is eaten and to learn to combine better foods healthier ones, who usually spend fewer diet points.
How to calculate the number of points allowed
The amount of points allowed for each person to consume during the day varies according to the sex, height, weight and type of physical activity that is practiced.
Step 1:
The first calculation is done to know the Basal Metabolic Rate (TMB), according to the following formulas:
Women:
- 10 to 18 years: Weight x 12.2 + 746
- 18 to 30 years: Weight x 14.7 + 496
- 30 to 60 years: Weight x 8.7 + 829
- Over 60 years: Weight x 10.5 + 596
Men:
- 10 to 18 years: Weight x 17.5 + 651
- 18 to 30 years: Weight x 15.3 + 679
- 30 to 60 years: Weight x 8.7 + 879
- Above 60+: Weight x 13.5 + 487
Step 2:
After this calculation, it is necessary to add the expenditure with the physical activity, because those who practice some exercise have the right to consume more points in the diet. For this, it is necessary to multiply the obtained value of the TMB by the factor of physical activity, according to the table below:
| men | Woman | Physical activity |
| 1.2 | 1.2 | Sedentary: does not practice any physical activity |
| 1.3 | 1.3 | Sporadic exercise at least 3x / week |
| 1.35 | 1.4 | Exercises programs 3x / week, for at least 30 min |
| 1.45 | 1.5 | Exercises 3x per week for more than one hour |
| 1.50 | 1.60 | Daily exercises, lasting from 1h to 3h |
| 1.7 | 1.8 | Daily exercises lasting more than 3 hours |
Thus, a 40-year-old woman weighing 60 kg, for example, has a BMR of 1401 kcal, and if she does physical activity at least 3x / week, she will have a total expenditure of 1401 x 1, 35 = 1891 kcal.
Step 3:
After figuring out how many calories you spend throughout the day, you need to calculate how many points you are allowed to consume to lose weight. For this, one must divide the total calories by 3.6, which is the total of points needed to maintain the weight. Thus, in order to lose weight, it is necessary to reduce 200 to 300 points of the total obtained.
In the given example of the 40-year-old woman, the calculation looks like this: 1891 / 3.6 = 525 points. To lose weight, she will have to reduce 200 points of this total, getting 525 - 200 = 325 points.
Number of points of each food
In the diet of points, each food has a certain amount of points that must be accounted for throughout the day. For example, vegetables like radish, tomato and chard are worth 0 points, while vegetables like pumpkin, beet and carrot are worth 10 points. The juices range from 0 to 40 points, while 200 ml of soda are worth 24 points. A French bread, for example, costs 40 points, the same value as 1 small unit of sweet potatoes.
Thus, in this diet all foods are released, and care must be taken not to exceed the total number of points allowed per day. However, eating a balanced diet with healthier foods such as fruits, vegetables and whole foods allows you to consume more food, which gives you a greater sense of satiety and leaves you hungry for longer. To get access to a complete list of foods and points, click on: Dots Diet Food Table.
Points Diet Rules
In addition to respecting the total points allowed per day, to get slim with this diet also it is necessary to follow some rules, such as:
- Do not exceed the number of daily points;
- Do not overdo at meals;
- Do not stay fast and do not skimp on the points of a day to use them on the other;
- Do not ingest a quantity of points less than the recommended minimum;
- Do not eat more than 5 food classified as zero points per day;
- When practicing exercises you earn extra points, but they can only be spent on the same day;
- Do not eat less than 230 points per day;
- After losing 5 kg you should recalculate the amount of points that you can ingest per day.
The diet of the points can be made at home, alone or accompanied. But who needs an extra stimulus can count on the help of the vigilantes of the weight, subscribing in their program, therefore they use the diet of the points like secret to lose weight.
