- Group 1 - Released foods
- Group 2 - Vegetables
- Group 3 - Meat and eggs
- Group 4 - Milk, cheese and fats
- Group 5 - Cereals
- Group 6 - Fruits
- Advantages and disadvantages
The Diet of Points table shows the score for each food, which must be added throughout the day until the total number of points allowed in the weight loss diet is reached. Making this count is essential to calculate how much you can eat at each meal, as it is not allowed to exceed the total score for the day.
Thus, it is necessary to have the table of points for food to consult whenever you have a meal or plan the menu of the day, combining the foods so that the points allow quality meals and that help in weight loss. See how to calculate the total points allowed per day.
Group 1 - Released foods
This group is made up of foods that have practically no calories, so they do not count points in the diet and can be eaten at will throughout the day. Within this group are:
- Vegetables: chard, watercress, celery, lettuce, kelp, almond, caruru, chicory, cabbage, brussels sprouts, fennel, endive, spinach, beet leaf, jiló, gherkin, turnip, cucumber, peppers, radish, cabbage, arugula, celery, taioba and tomato; Seasonings: salt, lemon, garlic, vinegar, green smell, pepper, bay leaf, mint, cinnamon, cumin, nutmeg, curry, tarragon, rosemary, ginger and horseradish; Low calorie drinks: coffee, teas and lemon juice without sugar or sweetened with sweeteners, diet sodas and water; Gum and candies without sugar.
Vegetables in this group can be used to increase the volume of meals and bring more satiety, as they are rich in fiber.
Group 2 - Vegetables
Every 2 tablespoons full of vegetables in this group count 10 points in the diet, and they are: pumpkin, zucchini, artichoke, asparagus, eggplant, beet, broccoli, bamboo shoot, bean sprouts, onions, chives, carrots, chayote, mushroom, cauliflower, fresh pea, heart of palm, okra and green beans.
Group 3 - Meat and eggs
Each serving of meat is worth an average of 25 points, it is important to pay attention to the quantity of each type of meat:
| Food | Portion | Points |
| Egg | 1 UND | 25 |
| Quail egg | 4 UND | 25 |
| Meatballs | 1 average UND | 25 |
| Canned tuna | 1 col of soup | 25 |
| Ground beef | 2 col of soup | 25 |
| dried meat | 1 col of soup | 25 |
| Skinless chicken leg | 1 UND | 25 |
| Rump or Filet Mignon | 100 g | 40 |
| Beef steak | 100 g | 70 |
| Pork chop | 100 g | 78 |
Group 4 - Milk, cheese and fats
This group includes milk, cheeses, yogurts, butter, oils and oils, and their score may vary as shown in the following table:
| Food | Portion | Points |
| Whole milk | 200 ml or 1.5 col of soup | 42 |
| Skimmed milk | 200 ml | 21 |
| Whole yogurt | 200 ml | 42 |
| butter | 1 col of shallow tea | 15 |
| Oil or olive oil | 1 col of shallow tea | 15 |
| Milk cream | 1.5 col of tea | 15 |
| Ricotta | 1 large slice | 25 |
| Minas cheese | 1 medium slice | 25 |
| Mozzarella cheese | 1 thin slice | 25 |
| Creamy cheese | 2 col of dessert | 25 |
| Parmesan | 1 col of shallow soup | 25 |
Group 5 - Cereals
This group includes foods such as rice, pasta, beans, oats, bread and tapioca.
| Food | Portion | Points |
| Cooked rice | 2 col of soup | 20 |
| Rolled oats | 1 col of soup | 20 |
| English potato | 1 average UND | 20 |
| Sweet potato | 1 average UND | 20 |
| Cracker cream cracker | 3 UND | 20 |
| couscous | 1 medium slice | 20 |
| Wheat flour | 2 col of soup | 20 |
| Crumbs | 1 col of soup | 20 |
| Beans, peas, lentils | 4 col of soup | 20 |
| Cooked noodles | 1 cup of tea | 20 |
| Loaf bread | 1 slice | 20 |
| French bread | 1 UND | 40 |
| Tapioca | 2 col of shallow soup | 20 |
Group 6 - Fruits
The following table shows the number of points for each serving of fruit:
| Food | Portion | Score |
| Pineapple | 1 small slice | 11 |
| Prune | 2 UND | 11 |
| Silver banana | 1 average UND | 11 |
| Guava | 1 small UND | 11 |
| Orange | 1 small UND | 11 |
| Kiwi | 1 small UND | 11 |
| Apple | 1 small UND | 11 |
| Papaya | 1 small slice | 11 |
| Mango | 1 small UND | 11 |
| Tangerine | 1 UND | 11 |
| Grape | 12 UND | 11 |
Advantages and disadvantages
This diet has the advantage of allowing the consumption of any type of food, including sweets and soda, but as long as the score limit is always respected. This also helps to stay steady in the diet for longer, as being able to consume caloric and delicious foods brings a feeling that not all the pleasure that the food brings will be lost.
However, its disadvantage is that the focus of the diet is only on total calories, not being a method where one learns to have a balanced diet, favoring the consumption of healthier foods and balancing nutrients throughout the day.
