Pilots diet

Pilots diet | Meal plan

This article was medically reviewed by M.Pharm, Marko Tanaskovic on August 12, 2018. To read more about an author, click here.

The Pilots diet was designed 70 years ago in the USA and was intended for pilots who faced numerous challenges. This diet requires extreme discipline and should not be used in people who have heart problems, lung disorders or other serious health conditions. Since this diet provides very fast weight loss, we have to mention right away that this is not in line with the recommendations of WHO.

Rules of the Pilots diet

This diet is very, very strict and should not be kept longer than a week. Due to the highly restrictive food intake, this diet is very difficult to follow. However, because of this restrictive food intake, you will achieve your goals and lose excessive pounds quickly. You just need to get through seven days with this diet. It will be difficult, but seven days is not a long period and because of that, a large number of people find this diet easily sustainable.

The main rule of this diet is to eat normally, as usual but in defined limits. You must keep a record of every food you eat and to count points. This diet has classified all foods in a particular scoring/point group. You will have a certain number of points that can be entered on a daily basis and that number cannot be exceeded. People who weigh more than 170 lbs. must not consume more than 20 points a day and people who weigh less than 170 lbs. must not consume more than 18 points.

You can eat more meals a day, it all depends on you, but the basic rule is that you must not exceed the number of points you are allowed.

Pilot diet - meal plan

We'll give you examples of meals and their points and you can combine them in any way you want

3 points meals

  • An orange and 1/4 cup of yogurt
  • Fruit salad (orange, pineapple and kiwi), 1.8 oz. (50 grams) of grilled sausages and 1/2 cup of cheese
  • 1/8 cup (20 grams) of semolina and 1/8 cup (20 grams or 0.7 oz.) of raisins (dried grapes)
  • 1/8 cup (40 grams) of bananas and a cup of coffee

4 points meals

  • 2 slices of rye bread (50 grams or 1.8 oz.), one teaspoon (5 grams) of butter, two teaspoons of jam (10 grams), 1/2 cup of kiwis (90 grams) and a cup of coffee
  • 0.8 oz. (25 grams) of hazelnuts, 0.8 oz. (25 grams) of walnuts and 0.8 oz. (25 grams) of almonds
  • Two toasts coated with jam and a cup of milk

6 points meals

  • 7 oz. (200 grams) of grilled hake or trout and beetroot salad
  • Chicken salad (5 oz. of chicken white meat) with tomato, olive oil, margarine and potatoes
  • 5 oz. of lasagna with veal meat and fruit salad

8 points meals

  • 7 oz. (200 grams) of pork and cabbage salad seasoned with salt, lemon and olive oil
  • 7 oz. (200 grams) of macaroni with ham
  • 7 oz. (200 grams), grilled mushrooms and 150 grams (5 oz.) Salmon from 3.5 oz. cooked rice

Advantages of the Pilots diet

  • Very rapid loss of excess weight (12 lbs. in only 7 days)
  • It doesn't last long
  • You can eat all you want but of course in limited amounts
  • Relatively easy to handle

Disadvantages of the Pilots diet

  • Due to the very rapid weight loss, this diet may exert a potentially negative impact on your health! It should not ever be applied in people who have any serious health condition without a doctor's recommendation!
  • A quick return of lost pounds. Unfortunately, a large number of people who lost weight with this diet quickly regained the lost weight.
  • The Pilot diet does not involve any physical activity, which is contrary to expert's recommendations.


Although people who have used this diet are thrilled with the speed of losing pounds, you are advised to look at other diets (e.g. Tomato diet and Tuna diet) with which you may lose weight slowly but they are definitely much better for your health. If you still want to use this diet, then bear in mind that you should not apply it for more than 7 days.

Information on this website are provided for educational purposes only and are not intended for medical advice, diagnosis or treatment.

If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

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