Premise
The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
Point diet
The points diet is a diet aimed at weight loss; it is a remedy for overweight that was devised in the 1970s by the Italian dietician Guido Razzoli who, in an attempt to standardize an understandable and well applicable slimming system, has created a list of foods to which corresponds a score (estimated on the quantity of fat, on calories and on the portion); therefore, according to dr. Rizzoli, to ensure a slimming should be sufficient to comply with "common sense" the coverage of their 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, loquats, strawberries, currants and raspberries, mandarins, oranges and grapefruit, pineapple, kiwi, melon and watermelon. Vegetables: chard and spinach, artichokes, celery, aubergine, cabbage and cauliflower, broccoli, zucchini and pumpkin, onion, endive, lettuce and endive, asparagus, beans, corn, cucumber, peppers, tomatoes, carrots. Drinks: water, herbal infusions, tea, coffee. Condiments: Ketchup, 2 teaspoons of extra virgin olive oil. | Fruit: 4 dried apricots, 2 figs, 15 cherries, 4 plums, 1 pomegranate, 4 slices of canned pineapple, 1 small banana, 1/2 mango, 15 grains of 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 low-fat white yoghurts, 1 glass of skimmed milk. Peach products: 100g of mussels, 4 shrimps. Condiments: 1 teaspoon of oil, 1 teaspoon of vegetable margarine, 1 teaspoon of mayonnaise, 1 teaspoon of butter. Pasta, bread, potatoes and rice: 2 whole wheat biscuits, 4 tablespoons of Korn Flakes, 2 rice cakes, 1 slice of loaf, 1 slice of toasted bread, 100 grams of boiled potatoes, 8 tablespoons of Special K. cereal Drinks: 1 Coca-cola (worth 1.5 points), 1 small glass of vodka, 1 small glass 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. Peach products: 1-2 slices of smoked salmon (60g). Condiments: 3 tablespoons of béchamel (50g). Pasta, bread, potatoes and rice: 2 tablespoons of mashed potatoes (100g), 50g of common bread, 50g of milk bread, 50g of bread with oil, 60g of wholemeal bread, 50g of uncooked pasta, 50g of pasta raw egg. |
| 3 points | 4 points | 5-20 points |
| Vegetables and legumes: 5 tablespoons of peas, 5 tablespoons of cooked vegetables. Meat: 120g veal fillet, 150g chicken breast, 150g 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. Peach products: 1 small pack of natural tuna, 120g of cod, 130g of cod, 130g of sea bream, 13g of clean shrimp, 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. Desserts: 1 tablespoon of jam 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 beef fillet. Dairy products and eggs: 1 glass of whole milk, 30g of gruyere cheese, 30g of Parmesan, 30g of Emmental, 1 jar of Greek yogurt. Fish products: 120g of fresh tuna, 120g of trout. Bread, pasta, potatoes and rice: 30g of puff pastry, 200g of fresh pasta. Desserts: 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 of panettone 8 points, 1 portion of carbonara pasta 8 points, 1 Sicilian rice arancino 200g 9 points, 1 Milanese veal cutlet 11 points, 1 250g margherita pizza 14 points 1 Neapolitan pizza of 250g 14 points, 1 pizza with 4 cheeses of 250g 20 points. |
Below is an estimate of the caloric requirement (again according to the points diet) based on sex and body weight; In short:
| Weight table / points - WOMEN | |
| Up to 70kg | From 18 to 24 points |
| from 70 to 80kg | from 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 table / points - 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 diet points, access this article.
Point diet: strengths and weaknesses
The points diet is a strategy that has been very successful thanks to the uniformity and standardization of the method; on the other hand, only today (by means of a calculator) is it possible to fully exploit the versatility of this otherwise more demanding system due to the numerous mathematical operations. Furthermore, it is important to note that the points diet can easily be misunderstood and be subject to various nutritional imbalances; ultimately, not even this system can replace the work of a food professional.
Example Diet in points
- Secretary; does not practice physical activity and would like to reduce their overweight.
| Sex | F |
| Age | 40 |
| Weight kg | 72 |
| Points | 20-28 points ( average 24 points ) |
Example Diet Points - 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 low-fat white yoghurts | 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 toasted bread | 2 points | ||
| 2 teaspoons of extra virgin olive oil | 1 point | ||
Example Diet Points - 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 | ||
| Chard and spinach | 0 points | ||
| 2-3 slices of smoked salmon | 3 points | ||
| 5 tablespoons of cooked vegetables | 3 points | ||
| 2 teaspoons of extra virgin olive oil | 1 point | ||
| Snack 3 points | |||
| 2 low-fat white yoghurts | 1 point | ||
| 2 figs | 1 point | ||
| 15 cherries | 1 point | ||
| Dinner 7 points | |||
| 120g veal steak | 4 points | ||
| Eggplant | 0 points | ||
| 2 slices of toasted bread | 2 points | ||
| 2 teaspoons of extra virgin olive oil | 1 point | ||
Example Diet Points - 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 low-fat white yoghurts | 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 toasted bread | 2 points | ||
| 2 teaspoons of extra virgin olive oil | 1 point | ||
Example Diet Points - 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 low-fat white yoghurts | 1 point | ||
| 1 small banana | 1 point | ||
| 15 grapes | 1 point | ||
| Dinner 7 points | |||
| 1 egg | 3 points | ||
| Beets | 0 points | ||
| 2 slices of toasted bread | 2 points | ||
| 3 teaspoons of extra virgin olive oil | 1.5 points | ||
Example Diet Points - 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 vegetables | 3 points | ||
| 2 teaspoons of extra virgin olive oil | 1 point | ||
| Snack 3 points | |||
| 2 low-fat white yoghurts | 1 point | ||
| ½ mango | 1 point | ||
| 15 cherries | 1 point | ||
| Dinner 7 points | |||
| 120g flakes of milk | 4 points | ||
| celery | 0 points | ||
| 2 slices of toasted bread | 2 points | ||
| 2 teaspoons of extra virgin olive oil | 1 point | ||
Example Diet Points - 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 low-fat white yoghurts | 1 point | ||
| 4 plums | 1 point | ||
| 4 dried apricots | 1 point | ||
| Dinner 7 points | |||
| 120g trout | 4 points | ||
| Artichokes | 0 points | ||
| 2 slices of toasted bread | 2 points | ||
| 2 teaspoons of extra virgin olive oil | 1 point | ||
Example Diet Points - 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 low-fat white yoghurts | 1 point | ||
| 2 figs | 1 point | ||
| 15 cherries | 1 point | ||
| Dinner 7 points | |||
| 30g Emmethal | 4 points | ||
| spinach | 0 points | ||
| 2 slices of toasted bread | 2 points | ||
| 2 teaspoons of extra virgin olive oil | 1 point | ||
