"The Biggest Loser" television show is very popular. Viewers enjoy sharing the ups and downs of weight struggles with those whom they can identify with. It is motivating and moving to spend weeks and months with these individuals, and their coaches, watching them take (or leave) expert advice. The diet and exercise regimes prescribed for these contestants are drastic, very stringent and strenuous. They should not be adopted unless under a physician's care. There are foods that are considered "off-limits" for those participating in "The Biggest Loser" television program.
Refined Carbohydrates
The Biggest Loser diet is considered to be a "modified low-carbohydrate diet." The Acceptable Macronutrient Distribution Range for carbohydrates for healthy Americans is 45-65 percent of total calories. On The Biggest Loser diet, 45 percent of total calories are allowed to come from carbohydrates. That is about 203 g of carbohydrates on an 1,800 calorie diet. Therefore, there is no room in this diet for much bread, potatoes, pasta and white rice. Grain foods are de-emphasized while vegetables, including starchy vegetables and fruits, are encouraged. Thus, most simple carbohydrate foods, such as desserts, jams and condiments, and white-flour products, are off-limits.
Processed and High-Fat Meats
Although protein is emphasized on this diet (30 percent of total calories from protein), not all protein foods are allowed. Red meat is limited to two servings weekly. Light meats, such as chicken or turkey breast meat, and egg whites, are considered to be the best choices. Although fish is encouraged because it is an excellent source of protein, omega-3 fatty acids, vitamin E, and selenium, cold water fish offers more heart healthy fats. Thus they are higher in calories and should not be consumed liberally. Unhealthy processed meats, such as sausages, hot dogs and bologna, are not allowed on this diet. Vegetarian sources of protein, such as beans, legumes and soy foods, are recommended as they offer loads of dietary fiber.
Saturated Fats
Saturated fats are those found in animal products, such as red meat, butter, cheese and high-fat dairy products. These fats are discouraged. They are not "healthy" fats/do not offer any health benefits. In fact, most of the fats consumed in this diet come from other foods, such as the low-fat carbohydrate and protein food choices. Fats are rich in calories, offering nine calories per gram, as opposed to carbohydrates and proteins, which offer four calories per gram. Because the recommended diet is low-calorie, all fats are limited. Healthy fats in the form of an occasional spray/splash of olive or canola oil for salads or cooked dishes, or small servings of nuts or seeds, are allowed.
References
- Dietary Guidelines for Americans 2005: Carbohydrates
- Food & Nutrition Conference & Exposition 2007; The Biggest Loser Show Unplugged; The Science Behind the Camera; Dr. Michael Dansinger MD MPH and Cheryl Forberg RD
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