The new points diet –

A public and critical record, this diet is one of the most requested by readers. Pudera: you choose what you want to eat and assemble your plate wherever you want. The new version has only one change! foods with trans fat – worst of all – must be left out.

It is the first time that this slimming system – a bestseller of diets, for more than 40 years on the list of the most followed in Brazil – suggests closing your mouth to a type of food. And there’s a good reason for that. Trans is more fattening than other fats, especially in the abdomen. So look on the bright side. Without this enemy, you can dry your tummy even faster.

Read more: Dukan Diet: menus for each phase of the weight loss method

In the new diet, the exchange of refined breads and pasta for the whole version also gained emphasis. “By being rich in fiber, whole foods increase the feeling of satiety. And that helps control the spots”, explains nutritionist Mônica Beyruti, from São Paulo. But you don’t have to feel forced to give up French bread or white rice. In the points diet, the cat’s leap continues to be to lose weight in a pleasurable way. So get the calculator ready and consult the food tables to assemble your plate however and wherever you want – at home, in the fast foodat the snack bar, by the kilo… And lose weight without sacrifice!

How it works

In place of calories, on this diet you add points (each point is worth 3.6 calories). Thus, you are free of a ready-made menu, putting only what you like on your plate. Of course there is a limit. To lose up to 4 kilos in a month, you are entitled to consume 320 points (or almost 1200 calories) per day.

In order not to lose count, keep the tables below always close by. The ideal is to reserve between 160 and 176 points (that is, between 50% and 60% of the total allowed) for carbohydrates (breads, pasta, cereals – preferably whole grains –, fruits, vegetables and greens). Proteins (meat, milk, cheese, yogurt – especially lean versions – and grains) must add up to between 33 and 50 points (which is equivalent to 10% to 15% of the total) and fats (oil, olive oil, butter and chestnuts) up to 96 points (30% of the daily total). Just don’t forget that there is fat embedded in many foods.

Find out: Menu of the new Weight Watchers method to lose 4 kg

Tips for your diet to work

Keep a food diary, writing down everything you ate. Add up the points after lunch and before dinner. So you have an idea of ​​how much you still have the right to consume. For main meals, deduct 15 points from the seasoning used in preparing the food. If frying, multiply the points indicated in the table by 3. And by 4 in the case of breaded or breaded dishes. Example: a grilled steak has 56 points and breaded 224. Did you exceed the quota? Compensate by eating less at your next meal. Eat a nice plate of salad before the main course. It’s healthy and prevents you from overdoing the most caloric foods, or rather, with lots of points. Eat every three hours. In addition to keeping your metabolism more active – important for burning accumulated fat – you arrive at your next meal less voracious. Chew each mouthful of food several times. Avoid too much liquid in the meal. Drink at most one small glass. Move yourself. This speeds up the result of the diet.

food table

In the following lists, items that may still have trans are marked with an asterisk (* = low risk of trans) and two asterisks (** = high risk), so you should be extra careful when reading the label.

Consume as much as you like (not worth points):

Herbs (herbs, coriander, basil), spices (curry, cumin, cloves, ginger), diet gelatin, soda (zero/diet and light), tomato sauce, vinaigrette sauce, chard, watercress, celery, lettuce, garlic -leaf, chicory, asparagus, chicory, cabbage, Brussels sprouts, fennel, endive, endive, spinach, eggplant, mustard, turnip, cucumber, radish, radicchio, cabbage, arugula, celery and tomato.

Greens and vegetables:

Pumpkin 2 col. (soup): 10 points
Zucchini 2 col. (soup): 10 points
Artichoke 2 col. (soup): 10 points
Eggplant 2 col. (soup): 10 points
Beetroot 2 col. (soup): 10 points
Broccoli 3 medium bunches: 10 points
Bean sprouts 2 col. (soup): 10 points
Carrot 2 col. (soup): 10 points
Chuchu 2 col. (soup): 10 points
Cauliflower 3 medium bunches: 10 points
Sweet peas 2 col. (soup): 10 points
Heart of palm 1 unit: 6 points
Okra 2 col. (soup): 10 points
Shimeji 2 col. (soup): 10 points
Shiitake 2 col. (soup): 10 points
Pod 1 col. (soup): 5 points

Meat, poultry, cold cuts:

Rump, sirloin steak, duckling – 1 steak (100 g): 56 points
* Beef Meatball – 1 unit (25 g): 23 points
* Chicken (or turkey) meatball – 1 unit (25 g): 30 points
Turkey blanquet – 1 thin slice: 5 points
Ground beef – 3 col. (soup): 45 points
Carne-dried – 1 col. (soup): 23 points
Carpaccio with sauce and parmesan – 1 dish (flat): 120 points
Beef Stroganoff – 3 col. (soup): 45 points
Chicken fillet – 1 unit (100 g): 45 points
Filet mignon – 4 thin slices: 56 points
Chicken (skinless thigh and drumstick) – 2 pieces (100 g): 45 points
Breaded chicken – 2 col. (soup): 38 points
Bird chicken – 2 col. (soup): 21 points
Chess chicken – 2 col. (soup): 24 points
* Beef Burger – 1 small piece: 30 points
* Chicken (or turkey) burger – 1 small piece: 30 points
Sausage – 1 medium unit: 45 points
Sirloin – 2 thin slices: 45 points
Breast – 3 thin slices: 30 points
Mortadella – 1 thin slice: 15 points
* Chicken Nuggets (baked) – 2 pieces (50 g): 30 points
Turkey (white part) – 3 slices (90 g): 45 points
Smoked Turkey Breast – 1 thin slice: 10 points
Picanha – 5 thin slices: 100 points
Raw Ham – 1 thin slice: 10 points
Lean Ham – 1 thin slice: 10 points
Baked Kebab – 1 piece (60 g): 50 points
Raw kibbeh – 2 col. (soup): 50 points
Fried Kebab – 1 unit: 90 points
Roast beef – 1 thin slice: 5 points
Salami – 1 thin slice: 5 points
Chicken (or turkey) sausage – 2 pieces: 30 points
Pork Sausage – 1 unit: 30 points
Sausage – 1 thin slice: 5 points
Tender – 1 serving (100 g): 45 points

Fishes and sea food:

Bluefish – 1 medium fillet (150 g): 45 points
Tuna in drained oil – 3 col. (soup): 40 points
Light tuna – 2 col. (soup): 20 points
Cod – 1 portion (100 g): 40 points
Whiting – 1 medium fillet (150 g): 30 points
Dogfish – 1 small piece (100 g): 40 points
Shrimp – 1 saucer (tea): 40 points
Shrimp with catupiry – 3 col. (soup): 60 points
Haddock – 1 small fillet (100 g): 40 points
Kani kama – 1 unit: 4 points
Squid / Shellfish – 1 saucer (tea): 40 points
Merluza – 1 small fillet (100 g): 40 points
Boyfriend – 1 medium fillet (150 g): 40 points
Oysters – 5 pieces: 20 points
White hake – 1 medium fillet (150 g): 30 points
Smoked Salmon – 2 small slices: 25 points
Sardines in oil – 1 unit: 20 points
Fresh sardines – 3 pieces: 40 points
Sashimi – 10 slices: 20 points
Sushi – 1 unit: 15 points
Temaki without mayonnaise – 1 unit: 40 points
Trout – 1 medium unit (150 g): 60 points

Grains, cereals and roots:

Greek-style rice – 1 col. (soup): 10 points
White rice – 1 tbsp. (soup): 10 points
Brown rice – 1 tbsp. (soup): 10 points
Oats – 1 tbsp. (soup): 20 points
Baked Potato – 1 small unit: 20 points
Sweet Potato – 1 small unit: 40 points
* French fries – 10 sticks: 80 points
** Industrialized straw potato – 1 col. (soup): 20 points
Light morning cereal – 3 col. (soup): 30 points
Corn flakes (sugar free cereal) – 2 col. (soup): 10 points
Peas – 4 col. (soup): 20 points
Beans – 1 medium shell (150 g): 27 points
Sesame – 1 tbsp. (dessert): 10 points
Wheat germ – 1 tbsp. (soup): 20 points
* Granola – 1 col. (soup): 20 points
Chickpeas – 1 col. (soup): 10 points
Lentils – 1 tbsp. (soup): 5 points
Flaxseed – 1 tbsp. (dessert): 20 points
Boiled cassava – 1 small piece: 20 points
Fried cassava – 1 small piece: 60 points
Mandioquinha – 1 small unit: 20 points
Corn – 1 tbsp. (soup): 7 points
Potato puree – 1 tbsp. (soup): 20 points
Risotto – 1 tbsp. (soup): 20 points
Potato salad with mayonnaise – 1 tbsp. (soup): 20 points
Soy – 1 tbsp. (soup): 10 points
Potato soufflé – 1 tbsp. (soup): 20 points

Pasta, pizza, pies and sandwiches:

American – 1 unit: 165 points
Bauru – 1 unit: 110 points
Beirut without mayonnaise – 1 unit: 150 points
Big Mac – 1 unit: 164 points
Hot Dog – 1 unit: 92 points
Capelete / ravioli – 1 cup. (tea): 50 points
* Cheeseburger – 1 unit: 120 points
* Cheese salad – 1 unit: 160 points
Sfiha – 1 unit: 60 points
Spaghetti / fusili / rigattoni – 1 cup. (tea): 30 points
Lasagna Bolognese – 1 piece (190 g): 175 points
Instant Noodles – 1 pack: 100 points
Mc Fish – 1 unit: 125 points
Mixed hot – 1 unit: 100 points
Gnocchi – 3 col. (soup): 40 points
Pancake without sauce – 1 unit: 60 points
Cheesecake – 1 large unit: 100 points
Tuna / Escarole Pizza – 1 medium slice: 74 points
Pepperoni/Portuguese pizza – 1 medium slice: 100 points
Chicken Pizza with Catupiry – 1 medium slice: 90 points
Mozzarella pizza – 1 medium slice: 81 points
Four cheese pizza – 1 medium slice: 120 points
Grilled cheese – 1 unit: 100 points
* Industrialized Quiche – 1 small unit: 80 points
Rondelli – 1 unit: 40 points
* Industrialized chicken pie – 1 medium piece (100 g): 78 points
* Industrialized heart of palm pie – 1 medium piece (100 g): 73 points
Yakisoba – 1 cup. (tea) 60 points

Fruits:

Avocado – 3 col. (soup): 30 points
Pineapple – 1 thin slice: 10 points
Prunes – 5 pcs: 15 points
Midget Banana – 1 unit: 30 points
Silver banana – 1 unit: 20 points
Dried banana – 1 unit: 10 points
Persimmon – 1 unit: 30 points
Dried Apricots – 5 pcs: 15 points
Fig – 1 unit: 10 points
Guava – 1 unit: 15 points
Jabuticaba – 1 saucer (tea): 10 points
Kiwi – 1 unit: 10 points
Orange – 1 unit: 10 points
Apple – 1 unit: 15 points
Watermelon – 1 slice: 15 points
Melon/ papaya/ mango – 1 slice: 10 points
Passion fruit – 1 unit: 10 points
Strawberry – 10 units: 20 points
Pear – 1 unit: 20 points
Peach – 1 unit: 10 points
Fruit Salad – 1 medium bowl: 30 points
Tangerine (tangerine) – 1 unit: 15 points
Grape – 12 units: 10 points
Raisins – 1 tbsp. (soup): 10 points

Fats and Nuts:

Almond – 5 units: 10 points
Peanut – 1 tbsp. (soup): 11 points
Olive oil – 1 tbsp. (soup): 20 points
Olive – 10 units: 20 points
Bacon – 1 thin slice: 20 points
Cashew nuts – chopped 1 col. (soup): 35 points
Brazil nuts – 1 unit: 10 points
Chantilly – 1 tbsp. (soup): 20 points
Sour cream – 1 tbsp. (soup): 17 points
Light cream – 1 tbsp. (soup): 12 points
* Light mayonnaise – 1 col. (soup): 25 points
Butter – 1 tbsp. (tea): 20 points
* Margarine – 1 col. (tea): 20 points
* Light margarine – 1 col. (tea): 15 points
Walnut – 1 unit: 10 points
Vegetable oil – 1 tbsp. (soup): 20 points

Breads and Biscuits:

* Biscuit with sesame – 1 unit: 12 points
* Cream cracker biscuit – 1 unit: 8 points
* Biscuit to…