The glasses diet is so named because when following it, it is necessary to count the number of points (points), and not calories, as in other diets. No one knows the creator of the glasses diet, but this diet is gaining popularity every day due to its convenience and high efficiency.
The glasses diet is often called the US Army Officers' Diet. On its basis, such world-famous diets as the Kremlin diet and the Atkins diet have been developed.
So, the essence of the glasses diet, as you already understood, is counting points, which, mind you, are not calories. You will have to limit yourself in the consumption of carbohydrates and fats, and there should not be any monotonous nutrition!
You will need a list of foods and the points they contain, and keep a record of everything you eat.
☀ In order to lose weight, you will need to eat forty points of food per day and no more.
☀ In order to maintain the lost weight - by sixty points.
☀ And in order to gain weight - more than sixty points.
But! The glasses diet menu should be varied; you cannot eat the same product for 40 points.
| Products | Qty | Glasses |
| White bread Black bread Semolina porridge Oat porridge Buckwheat porridge Pasta, noodles Boiled rice Corn flakes | 100g 100g 150g 250g 250g 250g 250g glass | 48 40 40 24 24 32 44 23 |
| Meat | Qty | Glasses |
| Boiled meat Lamb, pork tenderloin Natural chop Chicken (var.), goose, duck, turkey, rabbit Meat fried in breadcrumbs Meat with flour sauce Heart Brains Veal liver Beef liver Beefsteak Sausages Sausages (all varieties) Ham Stewed beef Beef stew Goulash veal Pork goulash Eggs in any form | 100 g 100 100 100 100 100 100 100 100 100 100 100 100 100 100 100 100 100 piece | 0 0 0 0 5 6 1 12 4 6 1 1 1 1 5 10 2 9 0,5 |
| Fish, seafood | Qty | Glasses |
| Boiled fish Fish fried in breadcrumbs Smoked salmon Sardines Eel Crabs Salted herring Smoked herring Fish in tomato Mussels Oysters Squid Lobsters Shrimp Scallops | 100g 100 100 3pcs 100 100 100 100 100 100 100 100 100 100 100 | 3 12 0 0 1 2 2 4 6 5 7 4 1 0 2,5 |
| Milk | Qty | Glasses |
| Milk Kefir, yogurt without sugar Various types of cheese Cottage cheese Sour cream Cream Butter Vegetable oil Margarine Mayonnaise Condensed milk Soy milk Tofu (soy cheese) | 250 250 100 100 200 2 tbsp. spoons 20 20 20 20 20 250 100 | 6 13 0,5 — 2 3 10 1 1 0 0 1 10 1,2 2 |
| Vegetables | Qty | Glasses |
| Fresh cucumber salad Boiled cauliflower Fresh cabbage Sauerkraut Provencal cabbage Green beans Stewed vegetables. oil Carrots Mushrooms Pumpkin Eggplant Zucchini Daikon (Chinese radish) Fresh tomato Canned tomato Green pepper Fresh cucumber Salted cucumber Leek Onion Green onion (chopped) Beets Radishes Corn Lentils Soybeans Chickpeas (lamb peas) Boiled potatoes Fried, baked potatoes Mashed potatoes Potato chips | 100g 100 100 100 100 100 100 100 100 100 100 100 100 (medium) 1 piece piece piece piece piece piece piece glass piece 6 pieces cob 1/2 cup 1/2 cup 1/2 cup 100 100 100 10 pieces | 6 6 5 3 3 8 5 5 6 10 3 4 1 6 4 9 5 2 11 8 5 6 0,5 15 14 6 16 23 20 30 10 |
| Soups | Qty | Glasses |
| Chicken and meat broth Tomato soup Vegetable soup Pea soup Goulash soup Mushroom soup Solyanka mixed meat Green cabbage soup | 500 500 500 500 500 500 500 500 | 0 17 16 20 12 15 22 12 |
| Sweet | Qty | Glasses |
| Granulated sugar Coffee cake Chocolate cake Cream cake Cake without filling or cream Fruit cake Pancake Tea cookies Various creams Fruit ice cream Creamy ice cream Lollipops Milk chocolate Bitter chocolate Raisins Marmalade Candies Honey Jam | teaspoon 150 g 150 g 150 g 150 g piece piece 100 g 50 g 100 g 100 g 100 g 100 g 100 g 150 g 100 g 100 g 50 g 100 g | 26 65 70 62 31 25 8 12 15 25 22 70 54 23 18 30 75 15 12 |
| Fruits, Berries, Nuts | Qty | Glasses |
| Apple Orange Apricot Avocado Banana Mandarin Peach Nectarine Lemon Kiwi Plum Figs (fresh) Pear Pineapple (sliced) Watermelon (sliced) Melon (sliced) Dried apricots Blackberries Blueberries Cherries Cranberries Blueberries Black currants Boiled prunes Various berries Raspberries Grapes Walnut Peanuts Hazelnuts Pumpkin seeds Pod sun seeds Pine nuts Almonds | piece piece piece piece (small) piece piece piece piece piece piece piece piece piece glass glass glass glass glass glass glass glass glass glass 1/2 cup 200 g 200 g 200 g 100 g 2 tbsp. spoons 2 tbsp. spoons 2 tbsp. spoons 2 tbsp. spoons 2 tbsp. spoons 100 g | 18 17 3 5 21 6 9 13 6 9 8 8 25 17 11 12 — 15 80 12 16 16 8 21 19 39 20 17 18 56 1.8 1.2 2.4 1.5 1.7 100 g 11 |
| Beverages | Qty | Glasses |
| Apple juice Orange juice Grape juice Tomato juice Lemon juice Grapefruit juice Mineral water Tea, coffee without sugar Cocoa with milk Natural wine (dry) Beer Liqueur Fruit water Compote Whiskey, vodka, cognac, rum, tequila | 250 g 250 g 250 g 250 g 250 g 250 g 250 g 250 g 150 g 250 g 250 g 60 g 250 g 250 g 150 g | 10 28 10 10 20 20 0 0 26 1 12 18 20 30 1 |
| Spices, seasonings | Qty | Glasses |
| Cinnamon Coconut Ground chili pepper Vinegar Apple vinegar White wine vinegar Red wine vinegar Mustard Cranberry sauce Capers Garlic Ginger root Horseradish Ketchup Black olives Green olives Soy sauce Tahini BBQ sauce Sweet and sour sauce Tomato sauce Tartar sauce Hollandaise sauce Meat sauce (based on broth) Spicy herbs | 1/2 tsp 2 tbsp. spoons 1 tsp. spoon 1 tbsp. spoon 1 tbsp. spoon 1 tbsp. spoon 1 tbsp. spoon 1 tbsp. spoon 2 tbsp. spoons 1 tbsp. spoon clove 1 tbsp. spoon 1 tbsp. spoon 1 tbsp. spoon 5 pieces 5 pieces 1 tbsp. spoon 1 tbsp. spoon 2 tbsp. spoons 1/4 cup 1/4 cup 2 tbsp. spoons 2 tbsp. spoons 1/4 cup tbsp. spoon | 0,3 0,8 0,5 2,3 1 1,5 0 0,5 13 0,4 1 0,8 0,4 4 0,7 2,5 1 2,5 3,6 15 3,5 1 0,3 3 0,1 |
The black list also exists in the glasses diet, here it is:
Sweets, fruits and foods that contain a very large number of points. For example, one boiled potato is 23 points, a pear is 23 points, a spoonful of honey is 17 points, and so on. That is, it turns out that you can only eat two boiled potatoes a day - this is wrong, by doing this you will break the rule of a varied diet. Therefore, be careful!
Content:
- 1 Requirements of the glasses diet
- 2 Table of products for the glasses diet
- 3 Menu of the glasses diet
- 4 Example of a 20 point glasses diet
- 5 Example of a 40 point glasses diet
- 6 Example of a 60 point glasses diet
- 7 Contraindications to the glasses diet
- 8 Advantages of the glasses diet
Losing weight up to 15 kg in 40 days.
The average daily calorie content is 1200 Kcal (for the menu 40 points). Many people have heard about the calorie-counting diet and have even tried it themselves. But does this method seem burdensome and tedious to you? In contrast, a special spectacle diet was developed, in which you need to monitor the consumption of conventional units (points) rather than calories.
Reviews and results
The glasses diet is really effective. Among the shortcomings is the lack of a strictly prescribed menu, and sometimes you forget about counting points. But if you keep a food diary and take the weight loss process responsibly, you can lose at least 8 kg.
Among the reviews and comments on the forums, several aspects of the glasses diet can be highlighted:
- you can eat everything and not go hungry;
- the recommendations are close to a healthy diet - this is the key to a beautiful figure without stretch marks and sagging;
- the intensity of weight loss is very low - only minus 1.5-2 kg per week, but no problems with health or mood;
- In the age of computer technology, recalculation into points is simply not advisable, because there are a lot of applications for phones that allow you to monitor your daily calorie intake.
↑ Spectacle diet requirements
Speaking about the rules of the glasses diet, we note that you need to limit the consumption of fats and carbohydrates, and give the main preference to protein products.
This helps the extra pounds escape. Experiencing a lack of substances contained in fatty and carbohydrate-containing products, the body is simply obliged to extract them from its own fat reserves. You can stick to the glasses diet for up to 40 days. If you have a noticeable amount of excess weight, you can lose up to 15 kg during this period. The number of food points should be up to 40 units. If you want to lose the first kilograms as soon as possible, you are allowed to temporarily reduce the cost of the diet to 20 units, but not lower. To maintain your existing weight, you need to consume about 50 points daily. Fluctuations of up to 5-10 units in different directions are acceptable. But you need to monitor your weight to determine the ideal norm that allows you not to gain weight. If you want to gain kilograms, you need to eat from 60 points, also monitoring the rate at which you gain the desired shape. It is not recommended not only to lose weight quickly, but also to rapidly gain weight (unless there are clear medical indications for this). You can eat any food, lists of foods with points are given below. But still focus on foods containing fewer units if you want to lose weight. Nutritionists advise consuming food at least 4-5 times a day, without overeating and drinking enough water. The consumption of tea and coffee (without sugar, of course) is allowed without assessing the cost. It is highly advisable to avoid adding sweeteners. You can eat in the evenings, but it is better to adhere to the standard rule of reasonable nutrition and not have a snack 3-4 hours before bedtime.
Basic principles of nutrition
This diet is sometimes called the “ball diet.” Its peculiarity is that each approved product is assigned its own number of points.
A certain level (number of points) is assigned for the day, which cannot be exceeded. According to nutrition sources, the upper limit should vary around 40-60 points. It all depends on your goals and starting point.
For example, if you want to lose weight as quickly as possible and get closer to a beautiful figure, then it is recommended not to exceed the 40 point level.
For weight loss, a limit of 60 points is also suitable. However, in this case the process will proceed gradually. If you exceed this mark, then, most likely, the weight will rapidly go up.
Many experts recommend writing down all your meals. This is necessary in order not to get confused. Also, this technique can work as motivation.
When you clearly see that you have eaten enough and the next dish may become critical, then it is much easier to keep yourself in check and not succumb to provocations, wouldn’t you agree?
For writing, it is better to have a separate notebook or notepad that can be easily put in your bag and carried with you.
A table of products with numbering must be placed on a separate page. This way you can clearly see the whole picture and create a diet according to the rules. We'll look at the sign itself a little later.
Interesting fact: Initially, this diet was classified as “secret”. The fact is that it was used by the United States Army. The soldiers were fed according to the spectacle system and their flabby bodies turned into fit figures in the shortest possible time. Of course, serious physical activity should also be taken into account. Still, the fact remains a fact.
As experts say, this system formed the basis of such well-known diets as the Kremlin and Atkins. However, the emphasis in these diets is still on animal protein. There are no such restrictions in the spectacle room.
↑ Table of products for the glasses diet
| Product | Glasses |
| Fish cooked without oil | 0 |
| Meat cooked without oil | 0 |
| 100 g fried fish or meat (except pork) | 5 |
| 0.5 liters of kefir or low-fat milk | 10 |
| 100 g yogurt/cheese/cottage cheese | 5 |
| Fried pork or meat cutlets (100 g) | 7 |
| Boiled sausage or sausage (1 pc.) | 1 |
| Ketchup (1 tbsp.) | 1 |
| Boiled chicken egg (1 pc.) | 1 |
| Any fruit except oranges (100 g) | 5 |
| Smoked meat or smoked sausage (100 g) | 6 |
| Orange (1 piece) | 2 |
| Fried egg consisting of two eggs | 7 |
| Portion of empty vegetable salad | 5 |
| Small bowl of porridge | 20 |
| A portion of muesli | 5 |
| Medium plate of stewed or boiled vegetables | 10 |
| Cake or pastry (up to 100 g) | 5 |
| 1 medium pie | 19 |
| A bowl of pea soup | 35 |
| A piece of bread (about 30 g) | 3 |
| 100 gram bun | 8 |
| A serving of vegetarian soup | 8 |
| A portion of fried potatoes | 25 |
| Portion of pasta | 25 |
| Sugar (1 tsp) | 1 |
| Jam, preserves or honey (1 tbsp.) | 4 |
| Small cookies, pancake, slice of chocolate | 9 |
Note. Above are the most popular food items. You can find glasses for almost all products online.
The essence
The spectacle diet is a type of protein diet. In such diets, carbohydrate foods are replaced with protein foods, so it is more correct to call them low-carbohydrate diets. By depriving the body of carbohydrates as the most accessible source of energy, we force it to extract calories from fats and proteins. Moreover, proteins are broken down much easier, and therefore are used first, which leads to weight loss.
There is no prescribed diet; the healthiest thing would be to eat 4-5 times a day, so you don’t feel hungry, and the food has time to be absorbed without being stored “in reserve.” To “fit” into the required number of conventional units, you can eat foods with high scores, but in small doses, or include “low-score” foods in the menu. It is recommended to drink a lot during the day. This will improve digestion, speed up the processes of metabolism and cleansing of toxins. You can drink water, green tea and herbal drinks. Burning calories will speed up physical activity.
Below is a complete table of products, which indicates conventional units - points (points) for each product, they correspond to the amount of carbohydrates. Products in the list are arranged in ascending order of points.
| Product | Number of points per 100 g | Product | Number of glasses per 1 piece. |
| Boiled beef meat | 0 | Water | 0 |
| Steamed fish | 0 | Tea without sugar | 0 |
| Porridge on the water | 0 | Herbal decoctions | 0 |
| Boiled beans | 0 | Boiled egg | 1 |
| Boiled beans | 0 | Cereal crispbreads | 1 |
| Jacket potatoes | 0 | Orange | 2 |
| Sausages | 2 | Coffee without sugar (glass) | 2 |
| Muesli | 4 | Milk, kefir (low-fat, glass) | 2 |
| Vegetable Salad | 4 | Homemade compote (glass) | 3 |
| Fried fish | 5 | Bran bread (1 slice) | 3 |
| Fried lean meat | 5 | Rye bread (1 slice) | 4 |
| Olives | 5 | Milk, kefir (high fat content, glass) | 5 |
| Cottage cheese, hard cheeses | 5 | Fried egg | 4 |
| Smoked meats | 6 | Honey, jam (1 tbsp.) | 4 |
| Vegetable soup | 6 | Mayonnaise (1 tbsp.) | 7 |
| Meat cutlets | 7 | Ketchup (1 tbsp.) | 7 |
| The vinaigrette | 7 | White bread (1 slice) | 8 |
| Vegetable stew | 7 | Avocado | 9 |
| Meat soup | 10 | Apricot | 9 |
| Vegetable cream soup | 10 | Peach | 10 |
| Butter pastries | 10 | Pear | 10 |
| Crackers | 10 | Fruit juices (glass) | 10 |
| Dried fruits | 10 | Beer, kvass (glass) | 34 |
| Nuts | 12 | ||
| Pea soup | 12 | ||
| Fried potato | 16 | ||
| Pasta | 16 | ||
| Liquor | 25 | ||
| Salted, smoked fish | 25 | ||
| Cake | 35 | ||
| Strong alcohol | 35 | ||
| Chocolate candies | 45 |
Attention! The spectacle diet is unbalanced, so nutritionists recommend taking additional vitamin and mineral supplements while following it.
↑ Contraindications for the spectacle diet
- Contraindications to the spectacle technique include diseases of the liver, kidneys (due to the abundance of protein in the diet), as well as diseases of the gastrointestinal tract.
- It is not recommended to follow such a diet for teenagers, older people, or with exacerbation of chronic diseases.
- It is known that following many diets is contraindicated for pregnant and lactating women. But the opinions of experts are ambiguous. Some of them note that women in this position should eat more nourishingly and plentifully than recommended by the rules of the spectacle diet. Others consider this technique, on the contrary, to be quite suitable for women who have gained a lot of excess weight during pregnancy (which can negatively affect the health of the mother and the unborn child). But in this situation, you should definitely consult with your doctor to avoid problems.
Contraindications
Since the glasses diet is not balanced in nutrients, the predominance of protein foods can lead to metabolic disorders. It may have side effects such as:
- general weakness;
- joint pain;
- bad breath;
- increased blood cholesterol levels.
This nutritional system should not be used in adolescence, the elderly, or when:
- pathologies of the liver and kidneys: uric acid diathesis, kidney stones, hepatitis, cirrhosis (this is due to an increased load on these organs in the process of protein processing and excretion);
- acute gastrointestinal diseases;
- diabetes;
- atherosclerosis, hyperlipidemia associated with metabolic disorders;
- pregnancy and breastfeeding (caused by a deficiency of certain nutrients).
↑ Advantages of a spectacle diet
Some of the main advantages of the glasses diet include the following:
- easy tolerability (compared to many other techniques);
- has a minimum of restrictions and contraindications and is therefore suitable for almost everyone;
- works effectively;
- no need to give up your favorite foods;
- with a well-planned menu, weight loss occurs without the feeling of hunger;
- you can lose weight without experiencing noticeable physical and psychological discomfort;
- improvement of general well-being;
- strengthening muscle tissue.
What to remember
The spectacle diet can be classified as high-protein. Weight loss mainly occurs by eliminating fast carbohydrates from the menu and eating plenty of high-protein foods.
Is it good for health? I can say with confidence that no. More details can be found in the book “The China Study”.
Have you, dear reader, encountered a similar diet? If yes, then please share your opinion in the comments below. Subscribe to blog updates and stay tuned.
See you in the next article!
Advantages and disadvantages
This technique has the following advantages:
- easily tolerated due to the large number of approved products,
- allows you to quickly lose extra pounds,
- has few contraindications,
- improves overall well-being,
- strengthens muscle tissue,
- You can eat your favorite delicacies, the main thing is not to exceed the daily number of points.
Has diet and disadvantages:
- a large amount of protein products can disrupt the functioning of the liver, kidneys and gastrointestinal tract,
- vegetables and fruits are given a lot of points, so they are less often included in the diet, which does not allow you to saturate the body with fiber, which improves digestion,
- At first, it is difficult to keep track of the food you eat.
