Points Diet: Daily Score, How It Works, Meaning, Meaning, Daily Limit Calculation and Sample Menu

This diet was developed by Weight Watchers with a system based on points according to each food.

Weighted to the calories, fat and fiber to then determine the value of a point whose sum will be assigned to each food.

High-fat foods have more points than high-fiber foods.

The total daily intake is conditioned by the initial weight and an increase in activity allow adding points.

The system of counting dietary points are similar to the method of counting calories, but they stimulate a reduced intake of fat and more fiber for the diet to be healthy.

This diet tries to adapt to the rhythm of life of the person.

His method is based on finding out how many points each food is worth and choosing the best options taking into account the age, height and complexion.

A complete menu is developed, to the taste of each one and at the same time to be able to diminish the calories that are ingested daily.

The diet of the points has caught the attention of nutritionists, since its foundation is the idea that you can eat whatever you want.

This diet of points, is a very flexible diet and especially varied.

The menu can be designed by distributing food for a total of 1400 calories a day, and the diet score would represent a consumption of 17 to 19 points each day.

This diet offers the possibility of losing half a kilo of body weight per week. The duration of the diet is 4 or 5 weeks, so to follow a diet of the points is very simple.

You just need to know the number of points to not exceed, this way you can eat and drink everything you prefer.

Daily score

The daily point range is based on weight and can be adjusted again as you lose weight and move toward the goal.

If an individual begins the diet and weighs less than 150 pounds, they are allowed 18 to 23 points per day.

If the weight is between 150 and 174 pounds, you can afford 20 to 25 points per day.

From 175 to 199 pounds, the allocation is from 22 to 27 points per day.

Point assignments increase steadily for every 25 pounds of weight, according to the points table.

One point is added for every 12 g of fat. With this calculation many vegetables qualify as zero-point foods or free foods in the diet plan.

Some foods have very few points, but they cause a feeling of fullness.

How the points diet works

When points are counted, calories are successfully restricted, as well as fat intake.

A proven weight loss procedure is the reduction of calories and can be used by including all food groups in a healthy and varied diet.

A deficit of calories will usually produce a significant loss of weight.

By staying within the recommended point limits a calorie deficit is created and a healthy weight loss must occur, which ranges from 1 to 2 pounds each week.


Low-point foods allow you to feel satisfied while following the diet. High-point foods are foods high in fat and refined carbohydrates.

Low-energy foods include most fruits and vegetables, lean meat, low-fat dairy products, and whole grains.

The best dietary decisions must be made with the learning of point calculation to achieve a balanced and healthy plan, which is projected in the long term.

The diet of the points is a tried and successful strategy of counting points.

These lists present the foods and the points that have been assigned according to their caloric content.

From zero to two points

  • Asparagus: Or points.
  • The vegetables (all): Or points.
  • The strawberry: O points.
  • The orange: O points.
  • The apple: Or points.
  • Honey: 0.50 points.
  • Some grapes: 1 point
  • Three slices of ham: 1 point
  • One cookie: 1 point
  • Butter: 1 point
  • Peas: 1 point
  • Light mayonnaise: 1 point
  • Cup of milk chocolate: 1 point
  • Low-fat yogurt: 1.5 points
  • Mussels : 1.5 points
  • Low fat cheese (Burgos): 1,5 points

Two to four points

  • One serving of pasta: 2 points.
  • Egg (unit): 2 points.
  • The almonds: 2 points.
  • Half-skimmed milk (one glass): 2 points.
  • Paté: 2 points.
  • Wine (one glass): 2 points.
  • Potatoes (several): 2 points.
  • A portion of hake: 2 points.
  • Vanilla flan: 2 points
  • Banana: 2 points
  • Croquettes (chicken): 2 points.
  • One serving of lentils: 2.5 points.
  • Tuna (one can): 2.5 points.
  • Three slices of ham: 3 points.
  • A turkey sandwich: 3 points
  • A chorizo: 3.5 points.

Four to six points

  • An ice cream: 4 points.
  • Frozen rice: 4 points.
  • Pizza (one serving): 4.5 points.
  • Dona: 4.5 points.
  • Omelet of potatoes: 5.5 points.
  • Mashed potatoes: 6 points.
  • Russian salad: 7 points.
  • Beef meat: 8 points

Calculations of the daily limit of points

For the calculation of daily points of the diet, the following factors must be taken into account:

  1. Sex: Home, Woman, 7 points, man, 15 points.
  2. Age: Add to the above 5 points if the age is between 18 and 20 years, 4 between 21 and 35, 3 between 36 and 50, 2 between 51 and 65 and 1 over 65.
  3. Weight: 56 kg of weight, 5 points and add for every ten weight.
  4. Height: Height less than 160 cms, add 1 points and more than 160 cms add 2 points.
  5. Physical activity: For people with a sedentary life at 100%, 0 points, standing for a long time (at work), 2 points. Moderate physical effort 4 points, and significant physical effort 6 points, add to the above.
  6. Objective: Maintain the weight 4 points, lower the weight 0 points and totalize.

In this way: 19-year-old woman, little physical effort and whose goal to lose weight, height less than 160 cm and a weight of 55 kg, will have 18 points per day.

The number of daily points calculated in the diet may vary.

In addition to the daily goal of calculated points, flexible points can also be obtained by activity.

There are 35 flexible points that can be used throughout the week.

They can be divided evenly, granting 5 additional points each day, or you can save them for a special occasion (party, lunch in a restaurant, among others) or you can not eat them if you do not want them.

Additional points can also be obtained when doing a physical activity such as exercise.

The activity points must be used on the day the exercise is done; these points can not be saved for another time.

Menu examples

Menu 1 (19 points)

Breakfast (4 points)
  • Whole wheat bread (1 point).
  • Fruit jam (2 points).
  • Skim milk (1 point).
Mid-morning (2 points)
  • Yogurt and raisins (2 points).
Lunch (5 points)
  • Green beans with a teaspoon of extra virgin olive oil (1 point).
  • Roast chicken drum without skin (2.5 points).
  • Wine, a drink (1.5 points).
Snack (3 points)
  • 50 grams of cooked ham (1 point).
  • 1 serving of fresh low-fat cheese (2 points).
Dinner (5 points)
  • Vegetable salad with nuts (2.5 points).
  • Cereals with chocolate (2.5 points).

Menu 2 (25 points)

Breakfast (5 points)
  • Coffee with semi-skim milk (2 points).
  • Wholegrain bread toast with butter (2 points + 1 point).
Mid-morning (3 points)
  • Low-fat yogurt (0 points)
  • Cereal bar with chocolate (2 points).
  • Sliced ​​cooked ham (1 point).
Lunch (7 points)
  • Pasta carbonara (5 points).
  • Escalope of red meat (2 points).
Snack (4 points)
  • One fruit (0 points).
  • Ration of nuts (2.5 points).
  • Yogurt ice cream (1.5 points).
Dinner (6 points)
  • Vegetable salad with extra virgin olive oil and half avocado (4.5 points).
  • French omelet made with an egg (1,5 points).

Menu 3 (30 points)

Breakfast (6 points)
  • Coffee with semi-skim milk (2 points).
  • Toast with fruit jam (4 points).
Lunch (5 points)
  • Cereal bar with chocolate (2 points).
  • Smoothie of natural strawberries with semi-skim milk
    (3 points).
Lunch (8 points)
  • Lentil serving with chorizo ​​(5 points).
  • Roasted chicken breast (3 points).
Snack (4 points)
  • Hazelnut ration (2 points).
  • Biscuits dulce (2 dots).
Dinner (7 points)
  • Shrimp salad with extra virgin olive oil
    (5 points).
  • Soy yogurt with fruit (2 points).