What is the points diet?
The 13-point diet is a diet that is designed to bring about weight loss. No calories are counted, but the food is divided into different categories, which in turn are assigned a score. On the day 13 points may be eaten. In addition, there is the possibility to earn more points through exercise and sporting activity
13 points diet
Food is divided into different groups and has between 0 and 8 points. In total you are allowed to eat 13 points per day. Certain sporting activities will further increase the budget. The points are awarded according to the following scheme: 0 points and thus can be consumed without restriction: One point is calculated for each: Two points are awarded for:
- Vegetables,
- Water,
- Unsweetened tea,
- Sugar-free chewing gum.
- A portion of fruit,
- An egg,
- A low-fat yoghurt,
- 250 ml milk,
- Vegetable broth,
- Fruit juice,
- Slice of crispbread.
- A slice of toast or bread,
- Half a bread roll,
- A portion of poultry,
- One potato,
- A fried or scrambled egg,
- A bowl of fitness muesli.
Three points are awarded for: Six points have especially high-calorie foods like: With 8 points are awarded:
- Noodles,
- Rice,
- Meat,
- Cheese,
- Sausage,
- A scoop of ice cream and
- A bowl of cornflakes.
- Breaded meat,
- Fried potatoes,
- Chips,
- Sweets and
- Alcohol.
- Fast food,
- Cake,
- Pizza and
- Sweet pastry.
Procedure of the diet
From the assigned point values, you can create an individual program within the 13-point diet. It is important that you do not exceed the total of 13 points or gain additional points through exercise. Less should not be eaten, however, because otherwise the calorie deficit is too high. Depending on your insulin sensitivity, you can choose between three main meals or include snacks between meals. An example day within the 13-point diet can look as follows: For breakfast you eat: For lunch you have: For dinner you have: For dinner you have:
- Half a bread roll,
- An egg and
- A glass of fruit juice (4 points in total).
- A portion of poultry,
- Rice and
- Vegetables as much as you like (5 points in total).
- A large salad with egg,
- A slice of bread and
- A yoghurt (4 points in total).