Points Diet: what it is, how to do it, menu, table, FAQ

It is interesting how successful diets are and how people are willing to lose weight. There are several options, with miraculous promises and even very dangerous to health.

What happens, in some cases, is that in the middle of the diet, the breath to go on will fade. Or, when reaching the goal, the person ends up returning to the old dietary routine and ends up regaining the weight he eliminated with the diet. It is the terrible concertina effect.

This may be due to the stricter restriction that most diets impose. Excluding something you like from food is not easy. Thus, the dot diet may be the most viable option for most people.

With the exception of foods with trans fat, this diet does not restrict any food group. You are responsible for thinking about your menu.

However, it is necessary to have control of the points, set up a food diary and not ignore healthy foods. For health and weight.

Although it is based on weight loss due to the caloric deficit it causes, it does not dispense with the practice of physical exercises and medical monitoring. Check out how this count works and some tips to achieve a dietary reeducation .


What is the dot diet?

The dot diet is a diet that is based on weight loss with the creation of a calorie deficit. In it, the person must consume fewer calories than is expended.

It takes into account the basal metabolism rate (BMR) and BMI to calculate how many calories each individual needs to maintain daily and how many must be ingested to start losing weight.

Within this method, each food has a score, each 1 point being equivalent to 3.6 Kcal.

To start this diet, it is essential to seek medical advice from an endocrinologist or nutritionist. These professionals will have greater authority to direct the ideal amount of points, or if this diet will be the best option for you.

Created by endocrine Alfredo Halpern, in 1966, this diet became famous for not restricting most foods.

Before, it had no exception, but now, in a more updated version, foods that contain trans fat should be left out.

Following the diet of the stitches can have many advantages, as it will not be necessary to feel like it. However, it is necessary to be careful with the choice of foods.

Taking into account only the caloric amount and not prioritizing the amount of nutrients in food can cause great damage to health.

This is one of the biggest criticisms that the diet of the points receives. On the other hand, it is considered the first step towards food re-education.

Origin of the points diet

When a diet comes up, it doesn’t take long to spread. Especially if people who are following lose weight quickly.

So it was with the dot diet, created in 1966, by endocrinologist Dr. Alfredo Halpern. He was also a professor at the University of Medicine of São Paulo and head of the Obesity and Metabolic Syndrome group at Hospital das Clínicas, USP.

52 years after its invention, this diet is still very popular and defended by many, as it is considered one of the most balanced forms of food, as it has no major restrictions.

Halpern believed that to lose weight and be healthy it was not necessary to follow extremely strict diets, nor did he trust diets that are said to be miraculous.

The idea of ​​creating a table for the food, and thus, later, creating the diet of the points, came when he observed that many of his patients were unable to maintain a restricted diet. When they did, it wasn’t for long.

The idea of ​​the endocrinologist, with the score, was that the person assumed control over their food, choosing which foods to eat.

If she exaggerated a meal or a day, she should make up for it later.

New version of the dot diet

Originally, the points diet was created with the intention of not placing any restrictions on the menu. However, the endocrinologist responsible for this method, Alfredo Halpern, understood that it would be necessary to update this diet.

In its new version, foods with trans fat have been cut from the table. Trans (hydrogenated) fats are present in many foods. They are used to extend the shelf life and to preserve the taste of food.

They are of vegetable origin, made with polyunsaturated oils from foods such as corn, canola and soy.

Consuming foods that contain large amounts of trans fat is like intoxicating your body, little by little.

The presence of this fat can cause damage to health in relation to the increase in LDL (bad cholesterol) and the risks of cardiovascular diseases that it provides.

It can be difficult to get rid of them entirely. You need to keep an eye on the labels. Before buying any product, pay attention to the packaging and nutritional information and don’t be fooled.

If the label says hydrogenated fat or partially hydrogenated fat, do not take it home. Different names, but still trans fat.

Even if the amount of trans fat described on food labels is low, try to avoid it. The limit stipulated by the World Health Organization (WHO) is 2 grams of hydrogenated fat per day, for an adult.

As they are present in many industrialized products , even in a small amount per package, it is easy to exceed the limit set by the WHO.

How does it work?

In this diet, the most important thing is not to stick to the calories, but to the points, being that 1 point is worth 3.6 calories . The amount of points that a person can consume daily is not the same for everyone.

This diet considers sex, age, weight and physical activities practiced by the individual. Therefore, there is no single rule.

It is possible that you will find an established average. She will say that to lose 4 kilos in a month, the person on the diet will be entitled to 320 points a day, approximately 1200 calories.

There is no evidence that these numbers actually work in all cases and it can be dangerous for your health to follow them. So, if you want to go ahead with the dot diet, look for the one that best fits you.

Some steps must be followed before you even begin the diet itself. Here comes dear (or not) mathematics. To find out how many points you can consume daily, you need to do a few counts. But rest assured, it’s simple.

Here’s how to proceed:

Calculate your basal metabolism rate (BMR)

The basal metabolism rate will be important within the dot diet, as it will help you calculate how many daily calories are needed for you.

It is not an exact formula, although it helps to have a basis of how much is needed. Ideally, talk about these amounts with a nutritionist. Calculating at home without having a specialist’s feedback can bring complications to your health.

The calculations are based on the activity rate that each individual belongs to, ranging from sedentary to extremely active. It is also different between men and women. Check out:

For men , the formula should be used: 66 + (13.8 x weight in kg.) + (5 x height in cm) – (6.8 x age in years).

For women , 655 + (9.6 x weight in kg.) + (1.8 x height in cm) – (4.7 x age in years) are used.

For example, a 22-year-old man, weighing 78 kg, who exercises moderately, should use the formula established for men aged 19 to 30:

TMB = 15,3 x 78 kg + 679

BMR = 1,872 Kcal / day

Calculate total energy expenditure (GET)

The second step, after reaching the TMB, is to identify your total energy expenditure (GET). This calculation takes into account the levels of physical activity of each individual.

This division happens as follows:

  • Sedentary (level 1.2): person who practices activities, most of the time, sitting (driving, playing card games, working on the computer). He does not go to the gym or participate in any sport;
  • Light (level 1.4): person who practices light exercises, from 1 to 3 days a week. Among the exercises considered light are brief walks, stretches and bowling;
  • Moderate (level 1.6) : person who practices moderate exercise, such as aerobic dance, cycling, light jogging, 3 to 5 days a week;
  • Active (level 1.9) : person who practices heavy exercise from 5 to 6 days a week. Among the activities at this level we can consider playing basketball, football, running, chopping wood, carrying heavy loads, etc;
  • Extremely active (level 2.3) : person who practices heavy exercise every day and even twice a day, such as athletes who participate in marathons, swimming competitions, cycling, carry heavy loads, etc.

After identifying your physical activity level (NAF), you need to do the following calculation:


Therefore, considering the example of the previous step, of a 22-year-old man with a moderate level of physical activity, he would be:

GET = 1,872 x 1,6

GET = 2.995 Kcal / dia

Turn the GET result into points

After finding the total energy expenditure, knowing that 3.6 Kcal is equivalent to 1 point, just divide the GET value.

Daily points = GET ÷ 3.6 Kcal

Daily points = 2.995 ÷ 3.6

Daily points = 832

In the case of the example presented here, the total daily points that this person should consume is 832.

Calculate your BMI

The calculation of BMI, Body Mass Index, is the last step, because it is through it that it is possible to obtain the number of daily points to be ingested to start losing weight. With the previous steps, what you have is the ideal amount for your age, weight, sex and level of physical activity.

The BMI will tell you if you are at your ideal weight. If it is higher, this value will take you the amount of points necessary for you to lose weight. If you are underweight, it will be the other way around.

To find your BMI, you need to follow the following equation:

BMI = Weight / Height x Height

Using the example mentioned above, considering a 22-year-old man weighing 78 kg and 1.72, he would be:

IMC = 78 / 1,72 x 1,72

IMC = 26,3

In sequence, visualize in the table how many points corresponds to the BMI found, according to sex. You must subtract this point total from the value found in the GET. The result will indicate the amount of points you must consume to lose weight.


  • 25 to 29.9: 200 points;
  • 30 is 34.9: 225 points;
  • 35 and 39.9: 275 points;
  • Above 40: 325 points.


  • 25 is 29.9: 175 points;
  • 30 a 34.9:: 200 points;
  • 35 and 39.9: 250 points;
  • Above 40: 300 points.

In the example above, the total points that this man should consume on a daily basis will look like this:

Total points = GET – BMI
Total points = 832 – 200
Total points = 632

Multiplying this value by 3.6 Kcal, this individual must consume a total of 2.275 Kcal daily. It is worth remembering that, in this example, we consider a person who fits the level of moderate physical activity.

That is, it does not mean that all men aged 22, 1,72 and who weigh 78 kg should consume the same amount. There are several elements considered to find this amount of points. Follow step by step to find the one that would be right for you.

What are the rules?

Even diets with greater freedom of choice require some rules to be followed. For the points diet to work and achieve your goals more easily, take the following principles into account:

  • Discount 15 points of the seasoning used in the preparation of the food, in the main meals (lunch and dinner);
  • If the meal is fried, multiply the points indicated in the table by 3, and if they are breaded or breaded, multiply by 4 the value of points;
  • Do not exceed the amount of points, also avoid ingesting a smaller amount than recommended;
  • Do not consume less than 230 points per day;
  • Practice exercises, this equates to extra points;
  • Avoid consuming more than 5 foods that equate to 0 points per day;
  • Do not fast to use the stitches that are “left over” the next day;
  • Do not abuse your food intake;
  • After losing 5 kg, recalculate the ideal amount of points for your weight and way of life.

It is not exactly a rule, but the ideal is to divide the points between the types of food, being:

  • Carbohydrates : between 160 and 176 points (50% to 60% of the total points) for the consumption of carbohydrates such as pasta, cereals and breads (wholegrain, preferably), vegetables, fruits and vegetables;
  • Proteins : separate 33 to 50 points from your daily quota for proteins such as meat, milk, cheese, yogurt and grains, opting for lean versions.
  • Fats : the consumption of fats should not exceed 96 points, with the choice of fats more beneficial to health prevailing, excluding trans fat. This limit considers foods such as oil, olive oil, butter and nuts, which should be part of 30% of the daily total consumed, according to this division.

Points diet lose weight?

Yes.  By encouraging the individual to seek to consume less calories than he or she spends, following the points diet contributes to weight loss.

Not exceeding the daily quota of points and choosing healthier foods, the results will come. Exercising, in parallel with the diet, will accelerate this process.

Remember that no diet is miraculous and many factors must talk so that you can lose weight in a healthy way. Do not overdo processed foods and do not consume products that contain trans fat.

Benefits of the dots diet

When comparing the point diet with other diets, we can highlight some advantages in following it. In addition to enabling weight loss, it brings other items to your advantage:

It is an incentive for food reeducation

By establishing a point limit, the point diet encourages people to try to eat less, but with a great variety.

Thus, it acts as an incentive for food reeducation, in which no prohibitions are necessary, but common sense and balance.

Few restrictions

With the exception of foods with trans fat, the dot diet does not prohibit other foods, even sweets and alcoholic beverages.

It is also not necessary to cut any food groups, such as diets that cut carbohydrates and dairy products, for example. This makes this diet a little more attractive, as it does not dictate what should be on the plate.

The chances of abandoning the diet are less

The worst part of a diet is maintaining it for a long time. In the beginning there is more animation, the search for results makes this stimulus possible.

However, being persistent is difficult. Even more in relation to food, one of the pleasures of life. Giving up some food is a huge sacrifice for some people.

However, in the diet of the points, with the exception of products with trans fat, it is possible to continue with your favorite dish. What changes is the quantity.

Once you have gotten used to the routine of writing down the stitches, it will be easy to continue with the diet. Thus, there are no great reasons to abandon it, because you are the one who does it.

What are the disadvantages of the dot diet?

The dot diet may not be very advantageous, in some cases, considering some factors. For it to work, it takes balance and common sense to ponder which foods should be added to the diet.

Abusing that freedom can be bad. Check out some disadvantages:

Quality x Quantity

In the diet of the points, little is said about the quality of food choice. In this way, it is possible for the person to correctly follow the point limits, consuming only nutrient-poor foods.

It is necessary for the person who is willing to follow this diet to keep in mind how necessary it is to have a healthy and distributed diet. It is no use eating the ideal amount of points, eating only industrialized foods or even rich in trans fat, the only prohibited item.

Therefore, try to vary your diet, include fruits and vegetables. Prefer foods that have greater nutritional value. You can eat well, without giving up the food you can’t live without. It is necessary to seek a middle ground.

It takes discipline

Before you start the points diet you need to ask yourself if you are really willing to add this diet to your daily routine. It requires discipline and if you are not used to it, it will be difficult.

Imagine that you will have to write down everything you consume, at every meal. If you think that the benefits obtained from the diet will be greater than the work of keeping that food diary, it will be more peaceful.

Otherwise, talk to a nutritionist and try to find a diet that works best for you.

The results are not so fast

In more restricted diets, it is possible to perceive the results with greater speed. Therefore, with the dot diet it is possible that there will be some frustration, if the person is not aware of how it will really work.

You will be able to choose the foods in your diet, but your choices may not be the most effective in the pursuit of weight loss. If you encounter difficulty, seek medical advice. It is also indicated to add the diet to the practice of physical exercises.

What are the health risks?

The greatest health risk present in this diet is the possibility of the individual to maintain a diet low in nutrients and thereby reap the consequences of a poor diet.

By maintaining an insufficient diet in essential nutrients for our organism, diseases such as osteoporosis , hypertension, diabetes and others can manifest themselves.

Other diseases related to poor diet are:


A deficient diet of essential nutrients for our organism can cause anemia , a condition in which the patient feels symptoms such as anorexia , apathy, fatigue , indisposition and other signs.

Anemia is a very common disease and one of the reasons for it to occur may be the lack of nutrients such as iron and vitamin C in the diet.

If you are on the diet of the points it is essential to include foods that contain these properties. Among the foods rich in iron we have beans , quinoa , lentils, fish, eggs, chickpeas and dark green vegetables (spinach, kale, watercress), for example.

Regarding foods that contain vitamin C, we have red fruits like cranberry , strawberry and cherry. In addition to these, also consume lemon, orange, papaya and mango .

Vitamin C is a way to enhance the absorption of iron by our body, thus preventing anemia.

Increase in LDL

Some foods help to increase bad cholesterol. The presence of this villain called LDL can cause the clogging of our veins and arteries, which means the risk of suffering cardiovascular diseases, strokes or a heart attack . It is not good.

Following the diet and respecting the  only restriction , that of not eating foods with trans fat, is already a good start to start taking care of the diet and having LDL under control.


This risk is not directly linked to the diet of the points, as it is not she who dictates what should be ingested. However, a warning is needed so that people who are following this method seek to avoid foods said to be carcinogenic.

The World Health Organization (WHO), in 2015, in its report, warned about the risks of consuming processed foods such as sausages, bologna, hams and processed meats in general.

In addition to having excess sodium, they have potentially carcinogenic substances, such as nitrites and nitrates, preservatives used to extend the shelf life of these foods.

These preservatives turn into nitrosamines in the stomach, a chemical compound that has high rates of stomach cancer .

Within the diet, therefore, avoiding these foods, in addition to helping you to lose weight faster, will be beneficial to your health.

Tips to be able to follow the diet of the points

Starting a diet or getting used to the routine they bring can be a bit complicated. But don’t be discouraged, we have some tips:

Seek accompaniment from a professional

Before you even begin the diet of the points, look for a nutritionist to assess your conditions to move on with it. After all, it will be a relationship and your health comes into play.

The calculations used to achieve the ideal number of points are not an exact science. Several factors must be considered.

Talking to a nutritionist can be a light for this diet to work completely for you. In addition, this professional will help you to follow a more balanced diet, composing your food with essential items for your health.

Freedom from the dot diet can be advantageous, but not following a poor diet. So, before going to the table, go to the office.

write down

In the diet of the points, what will make the difference is how much you are willing to follow the table and the limit of possible points in each meal. Without noting the amount of points added at each meal, it is very easy to get lost.

And if you are lost in the points and in what you are consuming – and in how much you are consuming -, the diet of the points becomes flawed.

It is not healthy to become a completely rigid person in relation to the points, but during a dietary reeducation or for those who really want to lose weight, this discipline will help. Make this effort at the beginning, to reap the rewards later.

Be persistent and patient

Some diets promise to eliminate many pounds in a month, or even in a week, but we know that it is not that simple. Not for everyone and not in a healthy way.

The weight loss process varies for each person, as each organism behaves differently. It may take a little longer for you to be able to see the results, but don’t be discouraged.

Believe that food reeducation in the long run will be much more valuable than losing many pounds quickly.

Don’t compare yourself

Often people end up giving up on a diet because they are unable to see the results in the time that they expected. Comparing yourself with other people is also not good.

You may have seen someone who did the same diet as you lose a lot of weight in a short time, while you walk in smaller steps. This is normal. Each organism behaves differently.

It does not mean that the diet is not working. Regarding the diet of the points, evaluate what is part of your diet and what may be “sabotaging” you. It may be the case.

Make up for the hype

Are you dieting the points, but in one of the meals you exceeded the amount of points? Do not despair or panic. At the next meal of the day, try to make up for the extra points.

Do not fast

This tip is related to the compensating tip. If you have overdone a meal or had an event with friends or family in which you have exceeded the points, do not think that this will be the end of the world, or that the diet is ruined.

You can run after the damage and, most importantly, without fasting. Skipping meals or going for long periods without eating is not right. You believe that you are making up for that extra snack at the party, but in reality, this is sabotage with your own body.

When we are fasting, at the next meal we will be more hungry. Furthermore, this process contributes to the metabolism slowing down, making weight loss more difficult.

Instead of fasting, search the table for foods with the lowest score or compensate for physical activities.

Practice physical exercises

Changing your diet is great, but exercising together will be better. In addition to the well-being provided by the activity, due to the release of dopamine and serotonin , you will be accelerating the results of your diet.

Look for examples to build your menu

Although you have more freedom of choice to assemble your food, it can be difficult at first to create an ideal and balanced menu.

It is interesting to look for examples of menus that fit your personal taste and change the items that best suit your routine and taste.

The idea of ​​following established menu models can be beneficial to get an idea of ​​the right portions and time to eat. It is best to seek help from a nutritionist.

Chew well

You may have heard that digestion begins with the mouth. In addition to not being healthy to eat in a hurry and without chewing, this is a habit that facilitates weight gain.

If you exhibit these behaviors, try to change. Eating slowly and chewing your food better will help you to have a greater feeling of satiety and will help you stick to your diet.

Salad before the main course

Eating a salad before the main course, in addition to being healthy, according to the choice of healthy ingredients, will make you less hungry when you are in front of the main course.

Thus, you will be less likely to overdo foods with many points, that is, more calories.

In addition, many of the foods that equate to 0 points can be used to prepare salads.

Avoid liquids with meals

It is common for most people to always have a drink to accompany the dishes.

This is not a recommended habit, as drinking liquids with food can make people chew less, since drinking helps the food to be swallowed.

In the case of carbonated drinks such as sodas, sparkling water and beer, there is also a risk of an increase in the body’s gastric capacity.

In addition, some drinks increase the caloric value of diets. The ideal is to drink a maximum of 200 ml of still water.

Food score

It is possible to find several tables with the food score, divided according to the lowest score to the highest, by food groups or by score.

Know some options:

Foods that equate to 0 points

Some foods are not added to the total points, that is, they do not count any points. These are the ones that are released and can be consumed without guilt. See which:

  • Rosemary;
  • Garlic;
  • Cinnamon;
  • Green scent;
  • Blond;
  • Mint;
  • Nutmeg;
  • Vinegar;
  • Celery;
  • Shall;
  • Celery;
  • Cabbage;
  • Fennel;
  • Lettuce;
  • Cress;
  • Almeirão;
  • Endive;
  • Spinach;
  • Scarlet eggplant;
  • Cucumber;
  • Radish;
  • Pepper;
  • Arugula;
  • Cabbage;
  • Tomato;
  • Chicory;
  • Neighbor;
  • Taioba;
  • Water;
  • Café;
  • Teas;
  • Lemonade.

Vegetables – 10 points

Vegetables, in the points diet, are worth 10 points each. They are essential for healthy eating.

  • Pumpkin;
  • Zucchini;
  • Artichoke;
  • Aubergine;
  • Beetroot;
  • Brocolis;
  • Bamboo shoots;
  • Onion;
  • Scallion;
  • Carrot;
  • Chuchu;
  • Cauliflower;
  • Fresh pea;
  • Okra;
  • Palm heart;
  • Pod.

Fruits – 11 points

Fruits, in the points diet table, are worth 11 points, but the quantity is restricted. In this case, it is necessary to add up how many points a whole unit is worth. Check it out below:

  • Pineapple (1 slice);
  • Avocado (1 small unit);
  • Plum (2 small units);
  • Blackberry (1 tea saucer);
  • Banana-apple (1 unit);
  • Banana-nanica (½ unit);
  • Banana-gold (2 units);
  • Banana-silver (1 unit);
  • Cashew (2 units);
  • Persimmon (1 unit);
  • Cherry (10 units);
  • Damascus (2 units);
  • Fresh fig (1 unit);
  • Raspberry (½ cup);
  • Count fruit (½ unit);
  • Guava (1 unit)
  • Jabuticaba (1 tea saucer);
  • Kiwi (1 unit);
  • Apple (1 unit);
  • Orange (1 unit);
  • Sleeve (1 unit);
  • Watermelon (1 medium slice);
  • Passion fruit (1 unit);
  • Strawberry (10 units);
  • Melon (1 medium slice).

Flour and grains – 20 points

  • Rice (2 tablespoons);
  • Rolled oats (1 tablespoon);
  • Potato (1 medium unit);
  • Sweet potato (1 small unit);
  • Corn cream (1 tablespoon);
  • Couscous (1 medium slice);
  • Pea (4 tablespoons);
  • Oat bran (1 tablespoon);
  • Wheat bran (2 tablespoons);
  • Wheat flour (2 tablespoons);
  • Farofa (1 tablespoon);
  • Broad bean (2 tablespoons);
  • Beans (4 shallow tablespoons);
  • White beans (2 tablespoons);
  • Rice flakes (1 tablespoon);
  • Corn flakes (1 tablespoon);
  • Cornmeal (1 tablespoon);
  • Sesame (1 dessert spoon);
  • Chickpeas (3 tablespoons);
  • Lentils (4 tablespoons);
  • Cooked pasta (1 cup of tea);
  • Cornstarch (1 tablespoons);
  • Cassava (1 small piece);
  • Mandioquinha (3 small pieces);
  • Green corn (3 tablespoons);
  • Cornflakes (1 tablespoon);
  • Tapioca (2 shallow tablespoons);
  • Buckwheat (1 ½ tablespoon);

Meat – 25 points

  • Meatball (1 medium unit);
  • Canned tuna (1 tablespoon);
  • Birds without skin (1 small portion);
  • Cod (1 coffee saucer);
  • Dry shrimp (1 tablespoon);
  • Crab (1 tea saucer);
  • Soy meat (1 medium portion);
  • Ground beef (2 tablespoons);
  • Dried meat (1 tablespoon);
  • Lamb (1 small portion);
  • Ox liver (1 small portion);
  • Chicken thigh and skinless drumstick (100 grams) – 45 points;
  • Breaded chicken (2 tablespoons) – 38 points;
  • Chess chicken (2 tablespoons) – 24 points;
  • Hamburger (1 unit);
  • Lobster (1 small portion);
  • Smoked loin (1 small portion);
  • Lula (1 tea saucer);
  • Egg (1 unit);
  • Quail egg (4 units);
  • Lean beef (1 medium portion);
  • Fat beef like rib, rump, termite, muscle, rump steak and oxtail (1 medium portion);
  • Smoked turkey breast (2 thin slices);
  • Fresh fish (1 medium portion);
  • Salted fish (1 small portion);
  • Ham (1 thin slice);
  • Pork (½ small portion);
  • Roasted kebab (1 medium slice);
  • Raw kebab (1 medium portion);
  • Smoked salmon (1 small portion);
  • Sausage (1 unit);
  • Sardines in oil (1 unit);
  • Sardines in tomatoes (3 units);
  • Fresh sardines (5 units).

Breads and crackers – 20 points

  • Cream cracker (3 units);
  • Water crackers (3 units);
  • Corn bread (⅓ unit);
  • Croissant (⅓ unit);
  • Rye bread (1 slice);
  • Ordinary bread (1 slice);
  • Loaf of bread (1 slice);
  • Hamburger bread (⅓ unit)
  • Milk bread (1 slice);
  • Hot dog bread (⅓ unit);
  • Cheese bread (1 small unit);
  • French bread (½ unit);
  • Wholemeal bread (1 slice);
  • Syrian bread (1 small unit);
  • Toast (1 slice).

Milk and dairy products – 25 points

  • Whole milk (1 glass of 200 ml);
  • Whole milk powder (1 ½ tablespoon);
  • Soy milk (½ glass of 100 ml);
  • Skimmed milk (2 cups of 200 ml);
  • Yogurt (1 glass of 200 ml);
  • Skimmed yogurt (2 cups of 200 ml);
  • Sour cream (2 tablespoons);
  • Camembert cheese (1 small slice);
  • Fondue cheese (1 tablespoon);
  • Gorgonzola cheese (1 small slice);
  • Minas cheese (1 medium slice);
  • Mozzarella cheese (1 small slice);
  • Parmesan cheese (1 shallow tablespoon);
  • Cheese Platter (1 small slice);
  • Tofu (1 large slice);
  • Ricotta (1 large slice);
  • Roquefort cheese (1 small slice).


Drinks have a different score from each other, with the highest score for alcoholic beverages.

  • Coconut water (100 ml) – 10 points;
  • Sugarcane juice (200 ml) – 45 points;
  • Beer or draft beer (200 ml) – 24 points;
  • Gin (1 serving) – 40 points;
  • Liquor (1 serving) – 50 points;
  • Soda (200 ml) – 22 points;
  • Apple juice (1 box) – 15 points;
  • Sake (1 serving) – 40 points;
  • Assumption (1 box) 40 pontoons;
  • Wine (1 glass) – 35 points;
  • Vodka (1 serving) – 40 points;
  • Whiskey (1 serving) – 40 points.


  • Chocolate (1 tablespoon) – 25 points;
  • Sugar (1 tablespoon) – 20 points;
  • Brown sugar (1 tablespoon) – 20 points;
  • Alfajor (1 unit) – 90 points;
  • Rice pudding (2 tablespoons) – 35 points;
  • Bullet (1 unit) – 6 points;
  • Stuffed cookie (1 unit) – 30 points;
  • Cookie (3 units) – 25 points;
  • Simple cake (1 slice) – 50 points;
  • Cream pump (1 unit) – 140 points;
  • Brigadeiro (1 unit) – 30 points;
  • Hominy (2 tablespoons) – 45 points;
  • Gum (1 unit) – 6 points;
  • Chocolate (1 small tablet) – 60 points;
  • Cocada (1 small unit) – 40 points;
  • Grated coconut (1 tablespoon) – 15 points;
  • Cookie (1 unit) – 25 points;
  • Dulce de leche (1 tablespoon) – 25 points;
  • Pumpkin jam (1 tablespoon) – 35 points;
  • Gelatin (1 cup) – 19 points;
  • Guava (1 tablespoon) – 20 points;
  • Honey (1 tablespoon) – 17 points;
  • Paçoca (1 unit) – 35 points;
  • Panettone (1 thin slice) – 35 points;
  • Candied fruit (1 tablespoon) – 20 points;
  • Fruit jelly (1 dessert spoon) – 12 points;
  • Condensed milk (1 tablespoon) – 20 points;
  • Pé-de-moleque (1 small unit) – 40 points;
  • Pudding (1 medium slice) – 40 points;
  • Dream (1 unit) – 100 points;
  • Ice cream (1 scoop) – 50 points;
  • Sigh (1 small unit) – 25 points;
  • Sweet pie (1 medium slice) – 55 points.

Light and diet foods

  • Bullet (1 unit) – 2 points;
  • Gelatin (1 cup) – 3 points;
  • Gooseberry (2 tablespoons) – 5 points;
  • Yogurt (1 cup) – 18 points;
  • Pudding (1 serving) – 20 points;
  • Ice cream (1 scoop) – 37 points;
  • Popsicle (1 unit) – 12 points;
  • Waffle (1 unit) – 3 points;
  • Cappuccino (1 teaspoon) – 5 points.


  • Lasagna (1 medium slice) – 170 points;
  • Gnocchi (3 tablespoons) – 20 points;
  • Pancake (1 unit) – 70 points;
  • Pizza (1 medium slice) – 70 points;
  • Ravioli (½ cup of tea) – 20 points;
  • Capelete (½ cup of tea) – 20 points.


Portion of 1 shell.

  • Soup (without skin) – 30 points;
  • Meat broth – 10 points;
  • Chicken broth – 20 points;
  • Asparagus cream – 30 points;
  • Onion cream – 15 points;
  • Mushroom cream – 30 points;
  • Pea cream – 35 points;
  • White bean soup – 35 points;
  • Vegetable soup (canned) – 35 points.


  • Risotto (1 ½ tablespoon) – 20 points;
  • Roasted polenta (1 small slice) – 20 points;
  • Mashed potato (1 tablespoon) – 20 points;
  • Stroganoff (2 tablespoons) – 55 points;
  • Feijoada (2 tablespoons) – 25 points;
  • Homos (1 tablespoon) – 30 points;
  • Kafta (1 skewer) – 60 points;
  • Sashimi (1 serving) – 25 points;
  • Vegetable souffle (1 medium serving) – 40 points;
  • Cheese souffle (1 medium serving) – 60 points;
  • Sushi (1 unit) – 15 points;
  • Vatapá (1 serving) – 35 points.

Menu suggestions

So far, you already know how to calculate how many points are necessary for the caloric deficit to happen and you already know some tips to achieve a good dietary reeducation through the points diet. Now, we have separated some menu ideas to get inspired.

Remember that it is essential to consult a nutritionist and keep in mind the importance of a balanced diet. Knowing this, check out some suggestions:

Menu 1


  • 1 cup (220 ml) of coffee with milk and sweetener: 25 points;
  • 1 whole toast: 20 points;
  • 1 slice of white cheese: 25 points.

Morning snack

  • Apple: 11 points.


  • Oil, for preparation: 15 points;
  • Watercress and tomato salad: 0 points;
  • 1 dessert spoon of olive oil: 13 points;
  • 2 tablespoons of rice: 20 points;
  • 2 tablespoons of lentil: 20 points;
  • 1 fillet of white hake steamed (100 grams): 20 points;
  • 1 tablespoon of braised pumpkin: 10 points;
  • Dessert: 1 piece of chocolate bar (25 grams): 43 points.

Afternoon snack

  • 1 jar of low-fat yogurt: 25 points;
  • 1 tablespoon of light breakfast cereal: 15 points.


  • Oil, for preparation: 15 points;
  • Lettuce, celery and arugula salad: 0 points;
  • 1 dessert spoon of olive oil: 13 points;
  • 1 grilled chicken fillet with 1 slice of mozzarella and 1 slice of tomato: 65 points;
  • Diet gelatin: 0 points.

Menu 2


  • Almond (1 unit): 5 points;
  • 200 ml of melon juice: 25 points;
  • 3 cream cracker salted cracker: 20 points.

Morning snack

  • 1 orange: 11 points.


  • 1 grilled chicken fillet: 25 points;
  • 2 tablespoons of rice: 20 points;
  • 2 tablespoons of puree: 40 points;
  • 1 glass of coconut water: 10 points.

Afternoon snack

  • 1 tablespoon of cashews: 35 points.


  • 1 piece of mozzarella pizza: 70 points;
  • 1 glass of passion fruit juice in a box (200 ml): 25 points.

Menu 3


  • 1 croissant: 39 pontos.

Morning snack

  • 1 banana-apple: 11 points.


  • 1 boiled egg: 25 points;
  • 1 pancake (chicken or meat) with sauce: 70 points;
  • 2 tablespoons of risotto: 20 points;
  • Cucumber and radish salad: 0 points.

Afternoon snack

  • 1 low-fat yogurt: 25 points.


  • 1 fillet of grilled meat (mignon): 25 points;
  • 2 tablespoons of rice: 20 points;
  • 3 tablespoons of gnocchi with sauce: 37 points;
  • Watercress salad: 0 points.

Menu 4


  • 1 silver banana: 11 points;
  • 1 glass of nonfat yogurt: 25 points;
  • 1 quail egg: 6 points.

Morning snack

  • 2 tablespoons of rice pudding: 35 points.


  • Grilled fish fillet (hake or tilapia): 25 points;
  • Pasta with sauce: 37 points;
  • 1 glass of lemonade: 0 points;
  • Lettuce salad with tomato: 0 points.

Afternoon snack

  • 1 cereal bar: 28 points.


  • 1 chicken breast fillet: 25 points;
  • 2 tablespoons of brown rice: 20 points;
  • Tomato salad: 0 points;
  • Lemonade: 0 points.

Common questions

The diet of the points raises some doubts. Check out the most frequent questions below:

How much weight is it possible to lose following this diet?

The only possible answer to this question is that it depends . As the diet of the points is made by those who are following it, how much weight you can lose varies a lot for each person.

Several factors will influence this weight loss, such as the foods you are consuming, your metabolism and the amount of physical exercises you practice, for example.

For those who hope to lose a lot of weight with this diet, first of all, need to evaluate all these elements. Also, keep in mind that with dietary re-education and physical exercise, you will find it easier to lose weight.

As it does not contain major restrictions, it may happen that in the diet of the points you take a little longer to see the results.

Are food reeducation and diet of the points the same thing?

Many people confuse diet with dietary reeducation, but they are different things.

Food re-education should be seen as a concept, or even a philosophy of life. With it, there are no miraculous promises of weight loss or crazy and impossible restrictions to fulfill.

Food reeducation consists more of an internal change than an external one, since the diet needs to be based on what will be best for your health. It does not mean that you will have to give up the dishes you love, but rather that excess will not be part of your life.

Unlike the point diet, food reeducation does not require a point count, as the individual will know the quantities, foods and the right time to eat. However, the dot diet can be a step towards achieving this change.

How do you know how many points each food has?

There are several tables available, online and for free, that allow you to check the food score.

It is recommended that you have this table before you even start the diet, in order to be able to write down the scores of all meals. This, after finding the amount of points that you must consume daily.

In addition, there is the option to print the table with the score, which, despite being somewhat impractical, can be an option to keep close to you. A tip is to put a list with the foods you consume the most and their respective points and leave next to the refrigerator or kitchen cupboard.

Away from home, you can save the table to a file on your cell phone. One of the options that may be the most practical, due to mobility, is to use applications to keep this food diary.

There are specific apps for the points diet, which will make your day to day easier.

And if the food is not included in the table, how to calculate?

Although there are very extensive tables for the diet of the points, it is possible that you will not find any. Usually, the tables are available according to the foods we consume the most on a daily basis, so it may be unusual to miss some punctuation.

However, if you are a person who loves a gastronomy full of different ingredients, it is also possible to find the amount of points outside the table.

It is more of a trick than a rule, but it works well so that you do not run away from the diet of the points when the food is not on the table.

To calculate how many points a given food should match, look for the amount of calories it has and divide that value by 3.6.

Should I follow the dot diet for the rest of my life?

It is not necessary. The dot diet is the first step towards food reeducation. It is understood that, with the habit of counting the points, choosing the best foods and eating moderately leads the person to have a good diet.

Over time, of course, the table will not be the most important, as will the diet of the points. Once you’ve learned how to eat properly and hit your goals to reach your ideal weight, just keep up the pace.

So, do not worry, starting the diet of the points does not mean to be stuck forever in these containers.

Can pregnant women diet the points?

No. Pregnant women should not follow the diet of the points, as this is a diet focused on weight loss, considering the calorie deficit. That is, consume fewer calories than you spend, so you can lose weight.

In the case of pregnant women, an insufficient diet is not healthy. This can mean risks for her and the baby’s health.

The ideal is that pregnant women have a control of food according to medical advice. They should prioritize foods rich in nutrients, but not in weight loss.

Thus, the diet of the points should not be carried out or encouraged, when it comes to pregnant women.

Can lactating women make the diet of the points?

They can, but the ideal is that they wait for that period to end. In the case of women who gained a lot of weight during pregnancy and want to start a diet to regain their old weight, caution is needed.

The ideal is to perform a dietary reeducation and seek help from a specialist professional.

Starting the diet on your own can be dangerous because breast milk carries nutrients from the mother’s diet. Therefore, following a diet at this time can negatively interfere with the baby’s health.

Can overweight children diet the stitches?

Overweight children need a diet change, but it is not right to start a diet without professional help.

Forcing a diet on your own can do great harm to your child’s health, including mental health .

Parents should keep in mind that it is necessary, before any change in the dish, to take the child to a pediatrician or nutritionist.

It is possible that the child is fuller, but this does not mean that he is obese or at risk of getting health complications. Only a professional can assess this condition, analyzing factors other than weight.

The most important thing is to propose a food education from an early age in their lives, featuring a variety of foods, to shape the child’s taste. Thus, she will grow up knowing how to maintain a balanced diet.

The dot diet is a discipline diet, although it is remembered for its freedom. For it to work and you can lose weight in health, you need a good dietary reeducation, to know how to use this choice of food in balance.

Certainly, it is very good not to be able to open one of our favorite dishes and that is why this diet can work very well.

Keep in mind that your diet should be varied and with foods rich for your health, reduce the amounts and live well. And lose weight! Share this text with your friends and show them how to use math to lose weight.