Diet

Points diet

What is the Points Diet?

The 13 point diet is a diet that is supposed to bring about weight loss. No calories are counted, but the food is divided into different categories, which in turn are assigned a number of points. 13 points can be eaten per day. There is also the possibility of earning more points through exercise and sporting activity

Also read our article: Lose weight

13 point diet

Food is divided into different groups and has between 0 and 8 points. You can take a total of 13 points per day. Certain sporting activities add to the budget.

The points are awarded according to the following scheme:

0 points and can therefore be consumed without restrictions:

Vegetables,
Water,
unsweetened tea,
sugar-free chewing gum.

One point is calculated for each:

a serving of fruit,
an egg,
a low-fat yogurt,
250 ml milk,
Vegetable broth,
Fruit juice,
Slice of crispbread.

There are two points for:

a slice of toast or bread,
half a bun,
a portion of poultry,
a potato,
a fried or scrambled egg,
a bowl of fitness granola.

There are three points for:

Pasta,
Rice,
Flesh,
Cheese,
Sausage,
a scoop of ice cream and
a bowl of corn flakes.

Particularly high-calorie foods have six points, such as:

breaded meat,
Fried potatoes,
Crisps,
Sweets and
Alcohol.

With 8 points to book:

Fast food,
Cake,
Pizza as well
sweet pastries.

Also read our article: Lose weight without hunger

Course of the diet

From the assigned point values you can put together an individual program as part of the 13 point diet. It is important that you do not exceed the total of 13 points or gain additional points through sport. However, less should not be eaten, otherwise the calorie deficit is too high. Depending on your own insulin sensitivity, you can choose between three large main meals or include snacks between meals. A sample day as part of the 13 point diet can look like this:

For breakfast you eat:

half a bun,
an egg and
a glass of fruit juice (4 points in total).

At lunchtime there is:

a portion of poultry,
Rice and
Vegetables as much as you want (5 points in total).

In the evening there is:

a large salad with egg,
a slice of bread and
a yogurt (4 points in total).

Through an hour of endurance sports (see also: Endurance sports at home) you can earn 6 points, twenty minutes of cycling are enough for 3 points. So here you can treat yourself to a snack or a portion of chips in the evening.

Side effect of diet

With the 13 point diet, a lot depends on the user. In general, all food groups are allowed, with high-fat and high-carbohydrate foods being given higher points. Anyone who consumes fewer carbohydrates as part of the diet can notice reduced performance, concentration and circulation problems. If the intake of healthy fats is too low, serious health disorders such as hormonal disorders can also occur, as can an insufficient intake of vitamins, trace elements and fiber. Too low a protein intake also leads to a loss of muscle mass. The food pyramid provides information on how a healthy and wholesome diet can be designed.

Criticism of the diet

Since the implementation of this type of diet is very easy due to the labeling of the food with a point value, the learning effect is also low. The danger here is gaining weight again when switching to a normal diet. The participant is also left completely in the dark about how large the portions can be. The points can also be very tight, as they are not individually tailored to the user. This can cause some people to have too much energy deficit, which can even lead to nutrient deficiencies. Sport is integrated into the diet, but it can also be misused to put an unhealthy lifestyle into perspective (for example, consuming alcohol or high-fat foods). Therefore, a balanced, healthy and wholesome diet should be preferred within the framework of the 13-point diet.

What are the risks / dangers of this diet?

If done incorrectly, the point diet can lead to nutrient deficiencies in the event of an unbalanced eating behavior. Overall, the amount of energy for particularly overweight people is too small, which can be associated with a significant reduction in performance. Since the learning effect is very small with the diet, there is also the risk of gaining weight again after finishing. The diet is suitable for a short period of time, but should not be used as a long-term diet.

Where can I find good recipes for the Points Diet?

The 13 point diet is not a new diet trend and there are numerous guides on the internet. Overall, when designing your diet, you should ensure that you consume sufficient protein and healthy fats. Unrestricted consumption of vegetables should also motivate you to consume these foods to cover your vitamin and mineral balance.

How much can I / should I lose weight with this form of diet?

Very roughly, one point corresponds to around 100 kcal. This means that only around 1300 calories are consumed per day, which corresponds to a deficit of 500 to 1000 calories for an average participant without additional exercise. The diet can thus show success very quickly. You can expect about one kilo per week, with a high starting weight and a lot of physical activity, definitely more.

How can I avoid the yo-yo effect with this diet?

The yo-yo effect after a diet always occurs when eating in excess calories. The body then stores the additional energy supplied in fat reserves. Anyone who does not want to gain weight after a diet must continue to control their eating behavior and eat a healthy and balanced diet. Exercise in everyday life and sport can also help to increase the body's energy expenditure. Muscle mass in particular burns calories even at rest.

Read more on the topic: Calorie-conscious diet

Medical evaluation of the diet by

From a medical point of view, the 13 point diet is a borderline method of losing weight. In addition to being inaccurate, it does not promote balanced, healthy eating behavior and can be misused. When researching, one increasingly comes across blog entries by anorexic people, which also indicates a potential danger. If you want to lose a lot of weight in a short period of time, you can fall back on such a low-calorie diet for a short time if you are in good shape and in good health. However, you should keep a close eye on your performance and stop the diet if there are side effects.

What alternative diets are there to the point diet?

There are many extremely low calorie diets that advertise quick success. These include mono diets such as the rice diet, cabbage soup diet, military diet and many more. However, these are very one-sided, sometimes harmful methods of weight loss. If you want to lose and maintain weight in the long term, you should resort to a balanced diet and achieve a slight deficit. This means that weight loss takes longer, but is steady and prevents nutrient deficiencies due to incorrect diets. Good approaches are low carb or low fat methods, as well as food combining. Mixed diets are very easy to integrate into everyday life because no food is banned. This includes, for example, the Weight Watchers diet or simple calorie counting. In addition to a balanced diet, you should also incorporate exercise into your everyday life and exercise, as they increase energy expenditure.

What is the cost of a points diet?

In general, you do not need any food supplements to carry out the point diet, as long as you eat a balanced diet. In addition, there is no need to spend on alcohol, sweets and fast food, provided you follow a healthy diet as part of the diet. Since the amount of food is significantly reduced, the costs can sometimes even be lower.