Pilot diet with point system; experiences


Pilot diet with point system was designed in the former USSR so their military pilots maintained a top form in front of many challenges. In some countries this diet is called the Russian Pilot diet, which will be the focus of our article. We point out that this diet is designed exclusively for very disciplined people who are in good health.


Pilot diet is one of the very strict, serious and quite fast restrictive diets, for weight loss that does not last more than 7 days. If you accept military discipline and commitment that this method of weight loss requires, positive results will certainly follow. In order to regulate your weight and return to your ideal weight it is necessary to reduce the intake of calories that pilot diet for weight loss demands. We hope that we did not scare you that this is an extremely difficult method for reducing kilograms, arm yourself with confidence, think positive, make it through 7 days and success will follow. What is very good about it is that you do not have to remove from your menu whole food menus, feel free to eat everything but within specific rules. You must not be deprived of anything, but you just have to keep a daily record about every food group you eat, because each of them has its calorific value and carries certain points. This score sheet will help in many ways and most importantly you will lose up to 5 kg in a week. Basic rule is that during the day you have certain points which should be followed. Pilot diet does not restrict any food combination but be strict (do not go over 18 to 20 points per day). If you are a person who has less than 70 kilograms do not exceed 18 point, and if you have more than that then do not go over 20 points.

Point list 

Below, we will give you examples of values and how each of them is scored when it comes to breakfast, lunch, dinner and brunch. On this score sheet itself we combine every meal and so the sum does not exceed 18 or 20 points per day, according to your weight so let's start on:
  • one whole orange squeezed into juice, yogurt with toast, black coffee or herbal tea (3 points)
  • Fresh fruit salad (kiwi, orange, grapefruit) with a diet sweetener or not, a little low fat cheese with a few thin slices of sausages, herbal tea or coffee (3 points)
  • 2 dl of semolina, 20 grams of raisins with coffee or tea (3 points)
  • a banana, a small cup of cream, coffee or tea (3 points)

In addition to the above four examples of breakfast each worth three points, we will give you four examples of breakfast which carries 4 points.
  • integral bread (two slices up to 40 grams), teaspoon of butter, two teaspoons of jam, two fresh kiwi, coffee or tea (4 points)
  • 2 dl of juice from squeezed oranges, one pancake with homemade jam, coffee or herbal tea (4 points)
  • two pieces of bread (60 grams), low-fat cheese (up to 2 slices), grapefruit, herbal tea or coffee (4 points)
  • cup of milk, toast with jam, two kiwis, coffee or herbal tea (4 points)


Unlike breakfast - lunch and dinner separately carry nearly twice as much points. Even though pilot diet is not limited in the choice of dishes, you need to take care of their total number. Our recommendation is that you one meal of the day carries 8 points and others less.
  • White grilled fish (one piece), lettuce or beets prepared with vinegar and oil, pear (6 points)
  • Tomato salad with olive oil, finely chopped shallots or onions, boiled chicken breast (one piece) with a little margarine, 2 tablespoons of mashed potatoes, 3 oranges (6 points)
  • 200 grams of mushrooms (grilled), a piece of fish (cooked), two boiled potato or cooked brown rice (4 tablespoons), one fruit yogurt (6 points)
  • light vegetable soup without adding pasta, one steak on the grill where you previously removed grease, four tablespoons of pasta, homemade compote with mild sweetener (6 points)
  • Lasagna with Swabian cheese and zucchini, one egg, mild flavored lettuce, one bowl of frozen blackberries or blueberries

The above examples for lunch and dinner amount each 6 points, followed by meals that are worth 8 points:
  • Baked fish list with olive oil, steamed broccoli, two potatoes (slightly smaller), two salty crackers, ice cream ball and glass of good quality wine (8 points)
  • Roast pork loin (with thyme), tomatoes stuffed with fresh cheese, a little Satarash with a teaspoon of oil, four tablespoons of polenta (corn flour), pineapple (1 slice) - (8 points)
  • Grilled salmon with tartar sauce spoon (not more than one piece of fish), boiled rice (2 teaspoons), a small scoop of sour cream, apple or peach (8 points)
  • 60 grams of beef steak, cooked beans (6 tablespoons), a piece of bread, cucumber salad in sour cream (no more than 2 tablespoons), apple or pear (8 points)
  • Light vegetable soup with a teaspoon of sour cream, steamed vegetables of your choice, four tablespoons of lenses with cooked ham (not more than 2 slices) or hot dog, one fruit yogurt. (8 points)
  • Veal steak cooked with a teaspoon of margarine, peas with carrots (250 g), one glass of wine. (8 points)


Pilot diet with points system does not accept snacks as an integral part of its menu, but does not exclude it as a possibility, especially in cases of severe hunger. Here is the list that the Russian diet does not restrict, so you do not have to worry about them.
  • one integral roll
  • two thin pancakes with two tablespoons of homemade jam
  • one slice of whole wheat toast bread with 15 grams of chocolate overflow
  • a slice of bread with a little butter
  • pie with cheese (1 slice)
  • small chocolate cookie

There are foods that carry 0 points on condition that only small amounts are taken during the day and they are: a small scoop of jam (0 points), one small scoop of cream (0 points), fruit syrup same scoop (0 points ), teaspoon of parmesan cheese (0 points).

Russian Pilot Diet; EXPERIENCE

Concerning this score system there are many positive testimonies about it. What is important to know is that in no way should you start it without prior consultation with your doctor. Just healthy people should apply this diet. Keeping to the menu and tracking score sheets and recording every meal will certainly lead to results. When it comes to the pilot diet the average score is 5 kg in less than 7 days. We can see that the fish is quite present in the menu, and it is our general recommendation. Russian pilots applied it 3 times a week, because, thanks to its healthy fats and proteins is one of the healthiest foods that does not carry large number of points. Do not excluded from the menu oily fish like (salmon, tuna, etc.). Bad side is certainly the budget. Russian pilot diet certainly is not cheap considering what is all on the menu. Sadly in some parts of the world dishes such as grilled salmon, veal chops, steaks are not reachable by the vast majority of the population making this method for weight loss extremely difficult. If you belong to people who can afford it then opt for this diet, do not forget to drink at least 8 glasses of water during the day, play sports and have physical activity every day.

We recommend that you read the article why is glycemic index important?

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